29/3/16

Decided to officially re-start my bulk again. Also this time gonna experiment around with the caloric cycle plan.

its gonna be a 12 weeks. can be less, or more, depending on the abs visibility. yea some people will call me a moron for this, but o well, your problem no way in hell i'm gonna lose something that took me years of effort (trial and error, realization shit) to obtained.

restarting at 3500 cals for now. and will increase to 4000 by next week.

leg focused and shoulder day.

still haven't fully recovered. so performed half of the usual volume.

3 sets of squats, followed by mts machine squat and quads isolation.

shoulders, BTN OHP for 3 sets, barbell upright rows and facepulls.

This post has been edited by axtray: Mar 29 2016, 05:37 PM

Forgot to update.

30/3/16

Back focused and chest day

Lifting the usual weights again. Strength felt consistent but again only 4 hours of sleep. So head feeling abit wonky.

All workouts 3 sets. Deadlift did the usual 125 and 105 for 3 sets each. Then barbell rows, pull ups, chin ups, db pull overs, and wide grip cable pull overs.

Chest, flat barbell benchpress, incline barbell benchpress and flat db flies.

31/3/16

More lack of sleep lifting edition. Though somehow head not feeling as wonky.

Shoulder focused and leg day. Still @ 3 sets only. All at the usual weight.

Ohp at 50kg then decided to attempt 60 kg. Managed to get 2 reps. Pretty sure can rep another 1 or even 2 more. Then performed seated db shoulder press at 32 kg followed by the front, side and back lateral raises.

Legs did front squats for 10 reps and reverse leg curls.

This post has been edited by axtray: Mar 31 2016, 11:50 PM

1/4/16

lack of sleep lifting edition continues.

chest focused and back day

3 sets each of db bench presses at flat, 30 degree and 45 degree inclines.

3 sets of Romanian deadlift

3 sets of cable machine row

3 sets of db rows

3 sets of cable chest flies (2 variations each)

This post has been edited by axtray: Apr 4 2016, 01:22 AM

3/4/16

Leg focused and shoulder day. finally got some good sleep. though only 6 hours.

squat 90 kg, 3 sets of 5
MTS squat 125 kg 3 sets of 8
Leg curl, quad, 3 sets of 8

Seated Shoulder DB Press 32 kg 3 sets of 5
BTN OHP 45 kg 3 sets of 8
Barbell Upright Row 45 kg 3 sets of 5
Facepull 3 sets of 8 (can't remember weight)

This post has been edited by axtray: Apr 6 2016, 02:37 PM

4/4/16

Backfocused and chest day

back to not enough sleep (since have to go to the gym in the morning).

Deadlift 130 kg 3 sets of 5 <-PR
Barbell row 80 kg 3 sets of 8 <- PR
Pullups 3 sets of 5
chinups 3 sets of 5
DB pull over 34 kg 3 sets of 6

Incline Benchpress 70 kg 3 sets of 5
Flat DB Benchpress 32 kg 3 sets of 5 (last set went to 10 reps)
Flat DB flies at 20 kg 3 sets of 8

5/4/16

Shoulder focused and Leg

OHP 50 kg 5x5
Seated DB shoulder press 32 kg 5x5
lateral raise side 22 kg 3x8
front lateral raise 22 kg 3x8
rear delt lateral raise 30 kg 3x8

Front Squat 45,50,60 kg of 5 reps
leg curl, hamstring, 3x8 (can't remember the weight)

6/4/16

Chest Focused and Back day

flat db benchpress 38 kg 3x5 <- PR 2 more kilos to the last pair of db in CF.
30 degree incline db press 34 kg 3x5
45 degree incline db press 34 kg <- PR
cable chest fly variation 1 3x8
cable chest fly variation 2 3x8

Romanian Deadlift 3x8 at 100 kg
cable machine row 3x8
pullups 3x6

7/4/16

Leg focused and shoulder day

squats 3x5 at 90 kg (pyramid to 90 and perform 3 sets)
MTS V Squat 3x8 at 135 kg
Leg Curl Quads 85 kg 3x8

Shoulder BTN OHP 5x6 at 45 kg
Barbell Upright rows 5x8 at 45 kg
facepull 3x8 at 40 kg

8/4/16

Backfocused and Chest day

Everything back to 5 sets. after 2 damn weeks.

Deadlift 130kg 5x5
barbell row 80kg 5x8
DB pull over 36 kg 5x5 <- PR lol, someone was using the 34 kg db
pull ups 5x5
chinups 5x6

flat Barbell benchpress 80kg 5x5
incline barbell benchpress 70 kg 5x5
dips 5x8

This post has been edited by axtray: Apr 8 2016, 09:23 PM

10/4/16

shoulder focused and leg workout

seated db shoulder press 32 kg 6 sets of 5
OHP 50 kg 3 sets of 5
OHP 60 kg 3 sets of 3 and then another 3 sets of 1, 1, 2.
OHP 50 kg 2 sets of 5
side lateral raise 22 kg 5x8
front delt raise 22 kg 5x8
rear delt 30 kg 5x8

leg curl hamstring, glutes 5x8
calf workout 5x12
leg press 5x8

pretty happy with the bulk so far. repping 60 kg OHP strict form for reps sure felt damn good.

11/4/16

chest and back day

flat db benchpress 38 kg 3x5
30 degree incline db benchpress 34 kg 3x5
45 degree incline db benchpress 34 kg 3x5
cable chest flies variation 1 3x8
cable chest fly variation 2 3x8

romanian deadlift 3x8
cable row 3x8
pull ups 3x6

12/4/16

leg and shoulder

started with squats, warm up and progressing to working sets for 3 sets at 90kg then drop set to 60 kg. next was MTS V squat for 3 sets of 8 and finish up with leg curl (quad) for 3 sets of 8 as well

shoulder, standing db shoulder press with 22 kg db for 3 sets of 8, follow up with upright rows, 3 sets and then finally face pulls for 3 sets as well.

13/4/16

Back and chest

Deadlift 130 kg, 5x5
Barbell row 80kg 5x8
Pullups 5x5
Pullups overhand 5x6
Db pull over 36 kg 5x5

Incljne barbell benchpress 70 kg 5x5
Flat db bench press 32 kg 5x8
Dips 5x8

14/4/16

Shoulder and leg

Seated db shoulder press 32kg 5x5
Ohp 60kg 3x3
Ohp 50kg 3x5
Lateral side, front and back raises 3x8

Leg press 3x8
Leg curl hamstring 3x8

15/4/16

Did blood test etc today. Good to see I've finally passed the 80 kg mark. Now at 81 kg and still able to see the abs. Gonna continue bulking to at least 85 kg before cutting

Chest and back

Flat db benchpress 38 kg 3x5
30 deg incline db benchpress 34 kg 5x5
45 deg incline db benchpress 34 kg 5x5
Cable chest flies variation 1 3x8
Cable chest flies variation 2 3x8


Romanian deadlift 110 kg 3x8
Cable row 3x8
Pull ups 3x6

This post has been edited by axtray: Apr 16 2016, 09:58 AM

17/4/16

Leg and shoulder

Leg press, 5 sets
MTS v squat 5 sets
Leg curl 5 sets
Squats 5 sets

Btn ohp 5 sets
Upright rows 3 sets
Db ohp 5 sets

18/4/16

Back and chest

Deadlift 3 sets
Barbell rows 3 sets
Db pullover 3 sets
Pullups 3 sets
Pullups overhand 3 sets

Barbell benchpress 3 sets
Incline barbell benchpress 3 sets
Dips 3 sets supersetted with cable chest flies

19/4/16

Shoulder and leg

OHP 50 kg 3x5
OHP 60 kg 3x3
OHP 50 kg 2x5

seated DB shoulder press 32 kg 3x5
db lateral raises front 22 kg 3x8
db lateral raises side 22kg 3x8
db rear delt 30 kg 3x10

front squat 60 kg 5x5
leg curl hamstring 3x8

bulking continues at 4000-4100 calories average (i'm loving this )

This post has been edited by axtray: Apr 21 2016, 01:35 PM

20/4/16

Chest and back workout

flat db benchpress 38 kg 3x5
30 degree incline db benchpress 34 kg 3x5
45 degree incline db benchpress 34 kg 3x5
cable chest flies variation 1 3x8
cable chest fly variation 2 3x8

romanian deadlift 3x8 (110 kg)
cable row 3x8
pull ups 3x6