View Full Version : Vlad's bulking log
I am going heavy for 6-8 weeks depending on how long my body will allow it. Just finished 2 week deload and feeling great. I am 213lbs and would like to hit 220lbs in 6 weeks. Here are two pics of me from August this year 185lbs and two pics of me now. I am going to have to get my wife to take better pics of me cause in these two I look slightly retarded and I really look much better in person, lol. I also just had 2L of water and 2 protein shakes so I am a bit bloated.
Dec 2/09
Back day
Deadlifts
Worm up
135 x 10
225 x 8
315 x 4
365 x 1 (Felt really light)
Work
405 x 1 (Messed up my form and over worked the legs)
365 x 1 (Legs still really tired)
315 x 7 (Legs gave up on 7th rep)
Since I had much more in my back and not enough in my legs I moved to the rack and lifted from the knees up to eliminate the legs
315 x 5
365 x 5
405 x 5
Wide grip chin ups
BW x 8
BW+10 x 6 (my wrist is still messed up)
BW+10 x 3 (my wrist gave out)
Moved to the lat pulldown to work on my right side since I was using my left way too much to compensate for the bad right wrist
T-bar
3 plates x 10
4 plates x 6
5 plates x 6
5 1/4 plates x 4
Dec 3/09
What an awful chest day! Didn't have a spotter or a single person in the gym who could spot me.
Bench press
Worm up
135 x 10
Work
225 x 1(****ing wrist is killing me, hence 1)
225 x 4(more of the same shit)
225 x 5(I had enough of this)
Flat dumbbell press
100s x 8(I can bare the pain with this one)
Flies
30 x 10 x 3 sets(just to stretch out the chest)
Incline dumbbells
70s x 10
85s x 6
95s x 5
100s x 5
Pullovers to stretch
50 x 10
60 x 10
60 x 10
Dips
BW x 10
BW+45 x 6
BW+70 x 4
BW+70 x 4
BW x 15
Did a few sets just for the right side since I did way too much with my left to compensate on the bench press.
Forearms
Wrist curls
50 x 20
70 x 15
90 x 10
Standing behind the back curls
70 x 15
80 x 15
I am stubborn like a mule cause my wrist hurts and I am doing this shit. Finally came to my senses and stopped.
Dec 5/09
No spotter again so the numbers are not as high as I usually do.
Legs
Worm up
135 x 10
225 x 8
Work
315 x 6
345 x 4
365 x 4
315 x 2
Leg press
5 plates x 10
7 plates x 6
8 plates x 3
7 plates x 6
Straight leg deads
135 x 10
225 x 6
275 x 6
315 x 6
Calves
Seated press
50lbs x 15 x 2
100lbs x 12 x 2
Calf machine(outside calf muscle)
150lbs x 20
210lbs x 20
250lbs x 15
I used to squat to 90 degree or parallel but as many people have said going deeper is more beneficial. I started doing that but now I find that I am just killing my hamstrings too much and not working my quads as much as I would like to. Today my leg press was not nearly as good as it usually is because my hamstrings were way too tired from squatting. I hit the hamstrings pretty hard with straight leg deads so they do get worked. Any opinions on this?
Dec 6/09
214lbs this morning.
Shoulders
Military press
Worm up
135 x 10
Work
165 x 7
185 x 6
195 x 6
Machine rear delts
100 x 10
130 x 10
160 x 8
190 x 8
Straight arm cable laterals
12.5 x 10
12.5 x 10
17.5 x 10
17.5 x 8
Shoulder shrugs
Worm up
225 x 10
Work
315 x 10
365 x 10
405 x 10
Forearms
Behind the back wrist curls
80 x 15
100 x 15
110 x 12
Maybe I should have said this in the beginning.........I would appreciate any input about my workout.
Nice presses. Are they done standing or are they seated presses ?
Military? Seated behind the neck.
buildinthaskinnys
06-12-2009, 06:39 PM
What are you eating dude?
The Military press should be done standing . Also I wouldn't be doing any presses behind the neck . I find that to be a disaster for a rotary injury , but that's just my thoughts.
My food is pretty consistant.
4000-4500 cals per day
About 300g of protein
About 400g of carbs
No more than 120g of fat
My supplement:
Creatine 10g per day
Glutamine 10-15g per day
Whey protein 50g after my workouts
Dextrose 80g after my workouts
The Military press should be done standing . Also I wouldn't be doing any presses behind the neck . I find that to be a disaster for a rotary injury , but that's just my thoughts.
Why standing? When I am doing military press I always try to isolate the front delt, that's why I am doing it behind the neck. I find that I get a good upper chest workout when I do it in the front and my tris get worked too much.
Behind the neck is just dangerous , epecially when the weight starts getting up there. It's just not a natural motion and causes lots on injuries to the rotary cuff speaking from past experience with that.
If I wanted to do something other than the Military Press ( which is done standing and infront , other than that it's just a press - I don't name this shit , it's just what it is.:) ) I would use DB's so there is less stress.
I find going in front ( with a closer grip as I've been recently told ) helps isolate the front delts better , where behind the neck puts more stress on them and yes it will work your triceps -
The MP is a compound exercise so it will work more than just one body part ( which is good)- This includes the legs and the core because the lifter must use them to help stabilize the weight.
Behind the neck is just dangerous , epecially when the weight starts getting up there. It's just not a natural motion and causes lots on injuries to the rotary cuff speaking from past experience with that.
If I wanted to do something other than the Military Press ( which is done standing and infront , other than that it's just a press - I don't name this shit , it's just what it is.:) ) I would use DB's so there is less stress.
I find going in front ( with a closer grip as I've been recently told ) helps isolate the front delts better , where behind the neck puts more stress on them and yes it will work your triceps -
The MP is a compound exercise so it will work more than just one body part ( which is good)- This includes the legs and the core because the lifter must use them to help stabilize the weight.
I see, I've always called the shoulder press military press but it does make sense to be called just shoulder press. I am always up for trying something new. I am noticing some pain in my right shoulder and I bet it's from behind the neck shoulder press. Next week I will grip the bar a bit closer and do it in the front.
This is from yesterday:
I used to squat to 90 degree or parallel but as many people have said going deeper is more beneficial. I started doing that but now I find that I am just killing my hamstrings too much and not working my quads as much as I would like to. Today my leg press was not nearly as good as it usually is because my hamstrings were way too tired from squatting. I hit the hamstrings pretty hard with straight leg deads so they do get worked. Any opinions on this?
I say if your going to squat go deep. I also feel it in my hams , but that's the power ( hips,glute,and hams) then the quads take over once you get up to a certain height , from what I can tell it's just above parallel .
If your worried about your quads then you can do front squats or even high rep squats work for some.
You can do a muscle fiber test to see what rep range your muscles react to best. I don't have it on me , but I can get you the info I have on it.
I think I will stick with the deeper squat and hopefully over time my hamstrings will get used to the hard work. I will drop the weight a little bit and that should help. Thanks man I appreciate your input.
Dec 7/09
Triceps (used my kickboxing wrist wrap and no pain)
Close grip bench press
Worm up
135 x 10
Work
185 x 6
205 x 6
225 x 4
Scull crushers
70 x 10
80 x 8
90 x 8
110 x 6
Dumbbell extensions(two arms)
85 x 10
100 x 8
100 x 8
Just the right arm
30 x 8
Biceps
Barbell curls(no cheating, 2 secs up, 2 secs down)
Worm up
85 x 10
Work
105 x 8
115 x 8
125 x 6 (cheated the last 2)
Close grip preacher curls
70 x 10
90 x 8
100 x 8
Just left arm
30 x 8
Hammer curls
40 x 10
50 x 8
50 x 8
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