Day 10 Bulking

I managed to grab 1 rep of 85kg Front Squat. However the Romanian Deadlift was an ass kicker today when i grabbed 90kg and a screaming lumbar spine. . I seriously prefer using my old converse while working out, rather than the nike or adidas etc. It provides better stability though.

I havent been reading much articles lately, It has been pretty frantic these few days. I will get back into some quality reading A.S.A.P


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Front Squat (KG + bar )

80 x 4 x 5

DB Reverse Lunge

30 x 12 x 4

Romanian Deadlift (KG + bar )

85 x 8
90 x 8 x 3

Pullthrough (Cable)

22.5 x 10 x 3
20 x 10 x 1

Plate Swing Pinch

12 rounds x 3


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In 2 weeks time I believe the Front Squats could easily touch 90. Im keeping things consistent and I hope its pretty much reachable.

Day 11 Bulking

Nothing interesting today but I managed to hit 3.48km on a treadmill machine in 20 minutes. ( I know its slow compared to some of you runners )


Tomorrow is going to be another interesting supplemental workout.

Day 12 Bulking

I am now developing the tendency of getting up around 3-4 am and getting hungry, I am actually approx 3000 calories a day and still feeling starved at that time. So what I did was, chug down a shake, 1 cup of milk, and I was sleeping like a baby till 8am. I got up all geared up looking forward towards Friday ( heck who doesnt love fridays ) . I`ll be scouting around for some foam rollers/resistance bands this weekend to get started by next week. I`ve built up some confidence on doing the dips, currently on 8 reps tops. My goal is actually 15 repetitions, I believe this few weeks would get me there if the consistency is maintained. I am actually wondering if there is anyone who works out in FF Subang Jaya. I could use a mate though.


Article Of The Day - V-Diet

The reason I am putting up this article is for reading purposes, V-diet just doenst suit my lifestyle. Its crazy man. Keto Diets are better than this for the worse.!



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Training Figures

Dips
8,6,6

V-Bar Pushdown

15 x 12 x 4

Chinups (20lbs assist)

12,6,6,6,6,6

Standing DB Press

30 x 8 x 3
( I was actually aiming on 35 today but I only managed 3 reps )

Abs Circuit Training

Knee Raise x 8 reps
SBC x 8 reps
Leg Raise x 8 reps

V-diet is not reliable. but can always give it a try. it will be an expensive 28 days tho.. all that protein shakes and fish oil and zma... yaiks.

Like I said, It doesnt suit many of our lifestyles, its crazy man, no cheat meals. Dang, but still there are many people who managed to rip of those fats.

End of Week 2.


Previous weight - 71kg

Current weight as in today - 72kg


Awesome man, 1kg a week sounds reasonable. The only thing I`m hoping is to not gain too much fat, pretty much want to go easy on that

Guys, I just made protein/oat cake.

Its pretty good, moist and stuff, but dont expect the cake to taste like a regular tiramisu or cheese cake.

Anyone interested, i`ll post the recipe. Pretty simple



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Day 15 Bulking.



I am learning to love Mondays when other people don`t. I managed to hit 60kg on my Bench. It felt awesome. I actually cheated a little on the 4th and final rep. Meals were increased a little bit to give the calorie a little tickle.


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Lets get down to some figures.


Bench Press

55 x 4 x 3
60 x 4 x 1
57.5 x 4 x 1

DB Chest Press

35 x 8 x 4


Straight Bar Row

30 x 12 x 4


Bent Flyes

5 x 12 x 3

I actually increased to 7.5 but I failed before the 10th rep so it`ll still count as 5

SBC + DB 20lb

12 x 4


Short Article of the Day Paillard meal

This post has been edited by shanecross: Mar 3 2008, 03:35 PM

Day 16 Bulking.

I got up feeling so sick, puked many times today. I went to the doc and was diagonosed with a flu virus which got down to my stomach, man i dont feel good today. I cant even thaw down a glass of milk. Am hoping to recover by tomorrow.

This post has been edited by shanecross: Mar 4 2008, 11:57 PM

When did DeFranco's routine ever use singles???
OR do you list yours as , repetitionXsets instead of setsXrep?

I'm on WSFSB as well. Nice eh......i just incorporated some oly lifts in it.

WSFSB? westside for skinny bastards?

WSFSB works like magic, been gaining some decent strength overtime.

I am listing mine as Reps x Sets .

Day 17 bulking.

I still feel like shit today, but much better than yesterday, I am an official wuss today, I did not do any deadlift when I was actually supposed to, I managed some pullthrough. It was crazy, I could barely front squat more than 80kgs for 5 reps. The reverse lunges were also killing me where I had to pause after each leg. geez. I practically suck today. I guess I`m still recovering, the stomach discomfort, puking and stuff really got me all f***ed up. Therefore no figures.




*walks away like a wuss*

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Added on March 5, 2008, 4:49 pmI may be lactose intolerant, especially milk, I made a regular shake, 2cups milk , 1 cup whey, 4 eggs, and it wasnt easy on my stomach, it went out on the spot. I doubt the eggs. most probably the milk. geez. Can`t bulking get any sucker ?

This post has been edited by shanecross: Mar 5 2008, 04:49 PM

Ah don't worry about it......these days happen.
I was sleepier than a sloth today, and it's ME bench

Now imagine getting pinned under 110KG's and U can't dump the weights. Well we live and learn! Hehehe....next time I feel lethargic on ME Bench days, I'll remind myself to just dumbbell bench instead. Safer.

Man, thats sucks and its funny though, it actually happened to me a week back, there was practically no one, but not up to 110 though, only 60. Hilarious stuff.

I just want to ask, how long do you actually stick to a routine, I plan to stick on WSFSB for 4-6 weeks, hoping it wouldn't get too stale.

One major problem with me, is inconsistency. I get bored, VERY quickly.

SO what i'll do, is I'll choose a routine, of high repetition and sets like Smolov, or Boris Sheiko for 3-4 weeks.

Then test a new PR and then go back to doing triples, doubles and singles for my main lifts, and "bodybuild" for my assistance lifts. A typical routine would be this;

A.Power movement for 6-8 sets of doubles and singles

-power clean
-clean and jerk
-muscle snatch
-snatch
-heavy dumbbell single arm snatch
-heavy dumbbell single arm CNJ

B.Max effort movement for 5-8 sets

-Deadlifts (Usually limited to 3 reps, sometimes I do 10 reps for fun)
-Squats (Usually oly deep squats, sometimes box squats. Between singles-5 reps)
-Bench, usually with 2-3 boards (Between doubles-6 reps)
-CGBP (Along 5 reps)
-Good mornings

C. A "bodybuilding" movement. Strictly compound up to 5 sets

-Military press with bb or dumbbell(These go from 5-10 reps)
-Weighted pull-ups(These go from 5-10 reps)
-Pendlay row or single arm dumbbell rows
-Leg press

Then I'll do, on the lower body days, I'll do things like, glute ham raises, reverse hypers, back extensions, abs, car pushing

On upper body days (wednesday only actually), I'll do grip works, single arm dumbbell works, wall climbing.

I try to mix them up a bit, but generally that's how they look.

I`ll actually kinda know when to change a routine when I start to get real lazy. lol.

I would actually include some of these oly-like lifts eg; push-press and the hang pull on my next routine. ( I felt real odd doing the FS oly style, its just like my elbows couldnt go any straighter )

Oh yes, and I am dying to do the regular squat on my next routine. I did also come up with an idea of having a Push,Pull and a full body workout day though. Well, too much talking aint good. I just recovered and I`ll resume lifting tomorrow. I`ll go on with this for another 2-3 weeks and we`ll see how it goes.

Day 19 .

I still feel like shit, I just threw up a whole can of tuna last night . jeez what a bloody waste. However its getting pretty good. I am suspecting some digestion disorders especially when I consume high protein meals. So right now I am pretty wasted, sticking to bars and protein/oat cakes mostly and some beans .


Some figures for the day.

Dips - ( assisted 10lbs )

12,10,12

Tri Pushdowns.

20 x 10 x 3
15 x 10 x 1

Chinups ( assist 15lbs )
10,10,6,6

DB Press

30 x 8 x 3

Some Abs workout

-crunches
-leg raises
- elevated oblique twist

Shane,

I had such experience too.. Try not to consume a high protein diet as it made my food poisoning worst than ever. Stay away from protein shakes for at least a week.

I try to stick to at least 200g of protein a day, I`m worried that I would turn lactose intolerant, I tend to feel like bowling ball in my stomach immediately after i drink milk especially. I guess I should visit the doctor. sucks big time.