WEEK 8 - Bulking HVT
6 July 2010
Back

PreWO:
5g creatine
1 scopp ONs Whey

Deadlift
10x 20kg
10x 20kg
5x70kg
4x100kg
2x120kg
1x130kg
2x140kg
5x100kg
5x100kg
5x100kg
5x100kg

Pullups
10x bw
10x bw
assisted pullups
10x -10kg
10x -10kg
10x -10kg

Pendlay Row
10x 40kg
10x 40kg
10x 40kg
10x 40kg
10x 40kg

Pulldowns neutral grip
10x 50
10x 50
8x 50
7x 50
8x 50

Dumbell bentover row
10x 22.5kg
10x 25kg
10x 25kg
10x 22.5kg
10x 22.5kg

Reverse cable flies
10x 12.5x2
10x 12.5x2
10x 12.5x2
10x 12.5x2
10x 12.5x2

FST-7 Lat pulldown machine
10x 52.5
10x 52.5
10x 52.5
8x 52.5
8x 47.5
8x 47.5
9x 45

End
Training Duration: 1 hour 25 mins
POst WO
1.5 cups 100+
1 scoop ONs Whey

This post has been edited by Neek: Jul 6 2010, 10:48 PM

WEEK 8 - Bulking HVT

7 July 2010
Shoulders and Tricep
Pre WO: 5g cretine
1 scoop ONs whey

Standing Barbell Shoulder Press
10x 35kg
10x 35kg
7x 35kg
7x 35kg
7x 35kg
Push Press
7x 35kg
7x 35kg

Seated Dumbell shoulder press
10x12.5kgx2
10x12.5kgx2
10x12.5kgx2
10x12.5kgx2
10x12.5kgx2

Pre-exhaustion Shoulders Triset Raises with 3 split section shoulder Press
Rear Delt Raise + Side lateral Raise + Front Raises + Mid, Top and Btm segment presses
10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press
10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press
10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press
10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press
10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs

Cable Lateral Raises FST-7
10x 20
10x 20
10x 20
10x 15
10x 15
10x 15
10x 15

Dips
10x bw(64kg)+10kg
10x bw+10kg
10x bw+5kg
6x bw+5kg
6x bw

Close Grip Bench Press
10x 35kg
9x 35kg
9x 35kg
9x 30kg
8x 30kg

Skull Crusher
10x 20kg
8x 20kg
8x 20kg
7x 20kg
7x 20kg

Tricep Pushdown V-bar FST-7
10x20
10x17.5
10x17.5
10x17.5
10x17.5
10x17.5
10x17.5

End
Total Duration: 1 hour 15 mins
Postworkout: 1.5 cups of 100+
1 scoop ONs Whey

WEEK 8 - Bulking HVT
8 July 2010
Leg and Grip
Pre WO: 5g creatine
1 scoop ONs Whey

Squat
10 x 70kg
10 x 70kg
5 x 70kg
9 x 50kg
8 x 50kg
Front Squat
7x50kg

Leg Curl
5x50
5x50
3x50
5x45
5x45
5x45
5x45
5x45
4x45
3x45

Leg Extension
10x 35
10x 35
10x 35
10x 35
10x 35
10x 35
10x 35

Calf Press Toe facing Outwards/Inwards
O 15+ I12 x35
I 12 + O8 x35
O 12+ I6 x35
I 10 + O8 x35
O 12 + I6 x35

Toe Raises
10 x 7.5kg
10 x 7.5kg
10 x 7.5kg
10 x 7.5kg
10 x 7.5kg

Farmers walk with thick bar
1? x 22.5kg x2
1? x 22.5kg x2
1? x 22.5kg x2
1? x 22.5kg x2 (Failed once midway)
1? x 22.5kg x2 (Failed once midway)

Plate pinch
30 sec x 5kgx2
20 sec x 5kgx2
20 sec x 5kgx2
20 sec x 5kgx2
20 sec x 5kgx2

End
Total duration: 1 hour 5 mins

Post Workout: 1.5 cups 100+
1 scoop ONs Whey

EndWeek 8 Check in

Weight : 67kg (weight moving up too fast. need to cut down on cals.)
waist (at naval) : 30" getting fat too... sh*t

WEEK 9 - Bulking HVT
11 July 2010
Back

PreWO:
5g creatine
1 scopp ONs Whey

Deadlift
10x 20kg
10x 20kg
5x70kg
4x100kg
2x120kg
1x130kg
3x140kg
Deadlift from Step Explosive
10x100kg
8100kg
10x100kg
10x100kg

Pullups
10x bw
9x bw
7x bw
5x bw
5x bw

Pendlay Row
10x 40kg
10x 40kg
10x 40kg
10x 40kg
10x 40kg

Pulldowns underhand grip
10x 45
10x 45
10x 45
10x 45
10x 45

Dumbell bentover row
10x 25kg
10x 25kg
10x 25kg
10x 25kg
10x 25kg

Upper back machine
10x 25
10x 25
10x 25
10x 25
10x 25

FST-7 Lat pulldown machine
10x 50
10x 50
10x 50
10x 50
10x 50
8x 50
8x 50

End
Training Duration: 1 hour 25 mins
POst WO
1.5 cups 100+
1 scoop ONs Whey

This post has been edited by Neek: Jul 12 2010, 12:51 AM

WEEK 9 - Bulking HVT

13 July 2010
Shoulders and Tricep
Pre WO: 5g cretine
1 scoop ONs whey

Standing Barbell Shoulder Press
10x 35kg
10x 35kg
10x 35kg
10x 35kg
7x 35kg
Push Press
7x 35kg
7x 35kg

Seated Dumbell shoulder press
10x12.5kgx2
10x12.5kgx2
10x12.5kgx2
10x12.5kgx2
10x12.5kgx2

Pre-exhaustion Shoulders Triset Raises with 3 split section shoulder Press
Rear Delt Raise + Side lateral Raise + Front Raises + Mid, Top and Btm segment presses
10x 7.5kg + 10 x 10kg + 10 x 5kg + 40lbs + 10x 30lbs BB Shoul. press
10x 7.5kg + 10 x 10kg + 10 x 5kg + 40lbs + 8x 30lbs BB Shoul. press
10x 7.5kg + 10 x 10kg + 10 x 5kg + 40lbs
10x 7.5kg + 10 x 10kg + 10 x 5kg + 40lbs
10x 7.5kg + 10 x 10kg + 10 x 5kg + 40lbs

Cable Lateral Raises FST-7
10x 20
10x 20
10x 15
10x 15
10x 15
10x 15
10x 15

Dips
10x bw(67kg)+10kg
10x bw+10kg
10x bw+5kg
9x bw+5kg
9x bw

Close Grip Bench Press
10x 35kg
10x 35kg
10x 35kg
10x 35kg
9x 35kg

Skull Crusher
10x 20kg
10x 20kg
8x 20kg
8x 20kg
8x 20kg

Tricep Pushdown V-bar FST-7
10x20
6x20 + 4x17.5
10x17.5
7x17.5
8x17.5
8x17.5
7x17.5
8x17.5

End
Total Duration: 1 hour 15 mins
Postworkout: 1.5 cups of 100+
1 scoop ONs Whey

Dude, u r on anabolic diet as well? Ur carbs intake seems pretty low.

hmm? my carb? i have a weight gain shake which i drink through out the day.... and drink it mostly before workout.
inside got one whole bowl of oats, honey, peanut butter, banana, whey, cinnamon powder, hershey chocolate and milk. all blended.
i sip on it through out the day and finish the rest of it before hitting the gym.
i also eat a whole plate of fruits inthe morning
and for lunch also i eat carbs
post workout meal also got ltosa carbs.
perhaps too much carbs. lol
weight shot up 5 kgs after 2 months bulking. waaaayy tooo fast.

WEEK 9 - Bulking HVT
15 July 2010
Leg and Grip
Pre WO: 5g creatine
1 scoop ONs Whey

Squat
10 x 80kg
7 x 80kg
7 x 80kg
5 x 80kg
5 x 80kg

Stiff Leg Deadlift
10x 50kg
10x 50kg
10x 50kg
10x 50kg
10x 50kg

Leg Curl
5x50
4x45
4x45
5x45
5x45
5x45
5x45
4x45

Leg Extension
10x 37.5
10x 37.5
10x 37.5
10x 37.5
10x 37.5
10x 37.5
7x 37.5

Calf Press Toe facing Outwards/Inwards
O 15+ I10 x35
I 15 + O8 x35
O 12+ I8 x35
I 12 + O8 x35
O 8 + I8 x35

Toe Raises
10 x 7.5kg
10 x 7.5kg
10 x 7.5kg
7 x 7.5kg
5 x 7.5kg

Farmers walk with thick bar
1? x 22.5kg x2 (Failed once midway)
1? x 22.5kg x2 (Failed once midway)
1? x 22.5kg x2 (Failed twice midway)
1? x 22.5kg x2 (Failed twice midway)
1? x 22.5kg x2 (Failed 3x midway)

Plate pinch
30 sec x 5kgx2
20 sec x 5kgx2
20 sec x 5kgx2
20 sec x 5kgx2
20 sec x 5kgx2

End
Total duration: 1 hour 5 mins

Post Workout: 1.5 cups 100+
1 scoop ONs Whey

This post has been edited by Neek: Jul 16 2010, 06:13 PM

WEEK 9 - Bulking HVT
16 July 2010
Chest and biceps

Pre shake:
5g creatine
1 scoop ONs Whey

Superset1
Incline Dumbell bench press (30degree incline) and Reverse Grip dumbell Curl with thick bar
12x22.5kgx2
12x 12.5kg x2
12x22.5kgx2
10x 12.5kg x2
10x22.5kgx2
10x 12.5kg x2
10x22.5kgx2
10x 12.5kg x2
10x22.5kgx2
10x 12.5kg x2
10x22.5kgx2
10x 12.5kg x2

Superset 2
Flat dumbell bench press and Hammer curl with thick bar
10x 22.5kgx2
10x 12.5kg x2
10x 22.5kgx2
10x 12.5kg x2
10x 22.5kgx2
10x 12.5kg x2
10x 22.5kgx2
10x 12.5kg x2
10x 22.5kgx2
10x 12.5kg x2

Superset 3
Decline dumbell bench press and Standing dumbell bicep curl with thick bar
10x22.5kgx2
10x 7.5kg x2
10x22.5kgx2
10x 7.5kg x2
8x22.5kgx2
10x 7.5kg x2
8x22.5kgx2
10x 7.5kg x2
9x22.5kgx2
10x 7.5kg x2

Cable Cross FST-7
10x 15
10x 15
10x 15
10x 15
10x 15
10x 15
10x 15

Dumbell curls with thick bar FST-7
10 x 5kg x 2
10 x 5kg x 2
10 x 5kg x 2
10 x 5kg x 2
10 x 5kg x 2
8 x 5kg x 2
8 x 5kg x 2

End
Total training duration: 1 hour 15 mins

Postshake:
1.5 cups 100+
1 scoop ONs Whey

WEEK 10 - Bulking HVT
19 July 2010
Back

PreWO:
5g creatine
1 scopp ONs Whey

Deadlift
10x 20kg
10x 20kg
5x70kg
4x100kg
2x120kg
1x130kg
4x140kg
5x105kg
5x105kg
5x105kg
5x105kg

Pullups
10x bw
9x bw
8x bw
7x bw
4x bw

Pendlay Row
10x 40kg
10x 40kg
10x 40kg
10x 40kg
8x 40kg

Pulldowns underhand grip
8x 50
10x 50
9x 50
9x 50
9x 50

Dumbell bentover row
10x 22.5kg
10x 22.5kg
10x 22.5kg
10x 22.5kg
10x 22.5kg

Reverse Fly
10x 12.5
10x 15
9x 15
8x 15
10x 12.5

FST-7 Lat pulldown machine
10x 50
10x 50
10x 50
10x 50
7x 50
8x 45
8x 45

End
Training Duration: 1 hour 25 mins
POst WO
1.5 cups 100+
1 scoop ONs Whey

WEEK 10 - Bulking HVT

20 July 2010
Shoulders and Tricep
Pre WO: 5g cretine
1 scoop ONs whey

Standing Barbell Shoulder Press
10x 35kg
9x 35kg
7x 35kg
5x 35kg
Push Press
8x 35kg
8x 30kg

Seated Dumbell shoulder press
10x12.5kgx2
10x12.5kgx2
10x12.5kgx2
10x12.5kgx2
10x12.5kgx2

Pre-exhaustion Shoulders Triset Raises with 3 split section shoulder Press
Rear Delt Raise + Side lateral Raise + Front Raises + Mid, Top and Btm segment presses
10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press
10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 8x 30lbs BB Shoul. press
10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs
10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs + 10x 30lbs BB Shoul. press
10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs+ 10x 30lbs BB Shoul. press
10x 7.5kg + 10 x 10kg + 10 x 5kg + 30lbs+ 10x 30lbs BB Shoul. press

Cable Lateral Raises FST-7
10x 7.5
10x 7.5
10x 7.5
10x 7.5
10x 7.5
10x 7.5
10x 7.5

Dips
10x bw(65kg)+10kg
10x bw+10kg
10x bw+5kg
7x bw+5kg
7x bw

Close Grip Bench Press
10x 35kg
10x 35kg
10x 35kg
10x 35kg
9x 35kg

Skull Crusher
10x 20kg
10x 20kg
8x 20kg
8x 20kg
8x 20kg

End
Total Duration: 1 hour 30 mins rested too long btwn sets. oh no!
Postworkout: 1.5 cups of 100+
1 scoop ONs Whey

lol, i wonder if the honey coz too much insulin spike through out the day, but that shake looks pretty solid with calories for bulking lol.

The honey is only in small amounts, so shouldnt be too much ler

WEEK 10 - Bulking HVT
23 July 2010
Chest and biceps

Pre shake:
5g creatine
1 scoop ONs Whey

Superset1
Incline Dumbell bench press (30degree incline) and Reverse Grip dumbell Curl with thick bar
14x22.5kgx2
12x 12.5kg x2
12x22.5kgx2
10x 12.5kg x2
10x22.5kgx2
10x 12.5kg x2
10x22.5kgx2
10x 12.5kg x2
8x22.5kgx2
10x 12.5kg x2
8x22.5kgx2
10x 12.5kg x2

Superset 2
Flat dumbell bench press and Hammer curl with thick bar
10x 22.5kgx2
10x 12.5kg x2
10x 22.5kgx2
10x 12.5kg x2
10x 22.5kgx2
10x 12.5kg x2
10x 22.5kgx2
10x 12.5kg x2
10x 22.5kgx2
10x 12.5kg x2

Superset 3
Decline dumbell bench press and Standing dumbell bicep curl with thick bar
10x22.5kgx2
10x 10kg x2
10x22.5kgx2
10x 10kg x2
10x22.5kgx2
10x 10kg x2
10x22.5kgx2
10x 10kg x2
10x22.5kgx2
10x 10kg x2

Cable Cross FST-7
10x 15
10x 15
10x 15
10x 15
10x 15
10x 15
10x 15

Dumbell curls with thick bar FST-7
10 x 5kg x 2
10 x 5kg x 2
8 x 5kg x 2
8 x 5kg x 2
8 x 5kg x 2
6 x 5kg x 2
5 x 5kg x 2

End
Total training duration: 1 hour 15 mins

Postshake:
1.5 cups 100+
1 scoop ONs Whey

Week 11 is same as week week 10.
Moved House, so week 12 was rest week.

Week 13 Bulking HVT
9 Aug 2010 feeling weak, and had headache
Back

PreWO:
5g creatine
1 scopp ONs Whey

Deadlift
10x 20kg
10x 20kg
5x70kg
4x105kg
2x125kg
1x130kg
4x135kg
3x105kg
5x100kg
5x100kg
5x100kg

Pullups
10x bw
10x bw
6x bw
9x bw - 20
10x bw - 20

Pendlay Row
10x 40kg
10x 40kg
10x 40kg
10x 40kg
10x 40kg

Pulldowns underhand grip
10x 50
10x 50
8x 50
8x 50
8x 50

Reverse Fly
10x 12.5
10x 12.5
10x 12.5
10x 12.5
10x 12.5

End
Training Duration: 1 hour 10 mins
POst WO
1.5 cups 100+
1 scoop ONs Whey