Bulking - Week #6!

Another week. My wrist is feeling better, so I'll see what I can do.
Bulking - Week #6

NOTICE: This is article #6 of this series. Click HERE for the front page.

Another week. My wrist is feeling better, so I'll see what I can do.


Monday, October 7th


Bench Press (2 X 4-6) 225 X 6, 4
Incline DB press (3 X 4-6) 80 X 4, 3, 70 X 6
Machine Press (3 X 4-6) 180 X 9, 6, 5
Cable Flies (2 X 8-10) 40 X 12, 10, 6
Dips (2 X Failure) 10, 8

A pretty good workout. Strength didn't go up too much.


Tuesday, October 8th


Chin Ups (3 X Failure) 12, 4, 4
Bent Over Row (3 X 4-6) 190 X 5, 5, 4
T-Bar Row (3 X 4-6) 135 X 6, 5, 4
Pull Down (3 X 4-6) 150 X 4, 130 X 5, 100 X 6
Calf Raises 200 X 35, 300 X 12
Seated Calf Raises 90 X 20, 20
Leg Press raises 90 X 30

I was going all out today! By the time I got to lat pull downs, I was pretty dead. This continues to be a great day. I am starting to learn to breakdance today. I go from 10 PM to about 11:30 PM, so I take a nap during the day. What I am going to start doing is take 5 grams of BCAA, 5 grams of L- Glutamine, and maybe a couple liver tabs before I go. Then when I get home I'll have my cottage cheese shake with some added whey.


Wednesday, October 9th


DB Press (3 X 4-6) 75 X 6, 3, 60 X 6
Bent Over Cable Lateral (3 X 8-10) 40 X 10, 6, 5
Side Lateral (3 X 4-6) 30 X 7, 6, 5
Upright Row (3 X 4-6) 100 X 19, 6
Shrugs (4 X 4-6) 135 X 12, 12, 12, 12

I fought that 6th rep with the 75's for a while, but it went up. Shrugs felt much better when I did higher reps.


Thursday, October 10th


Barbell Curl * Skull Crusher (4 X 4-6) 125 X 5, 4, (ez bar) 5, 4/125 X 9,6,6,4
Double hammer Curl * Reverse Press Down (4 X 4-6) 50 X 5,5,5,5/ 140 X 9,6,6,4
Tricep Dip 210 X 15,10
Grip Work

I decided to try the double hammer curl bar today. It felt pretty good. I will probably use it again.


Friday, October 11th


Squats (2 X 4-6) 225 X 15, 6
Stiff Leg Deadlift (3 X 4-6) 225 X 6,6,4
Leg Curl (2 X 4-6) 140 X 12,10
Leg Press (3 X 4-6) 250 X 6,4,6
Leg extensions (2 X 4-6) 140 X 12,12
Hack Squat 180 X 6

I had a much better overall workout when I switched to a higher rep range for squats. Plus the squats themselves felt better. I had some extra time at the end of my workout, so I decided to throw in a set of hack squats. I like the way these felt.


Weekly Topic


Experiment

There is a lot of equipment to experiment with in the gym. This week I tried the double hammer curl bar for the first time. I really like the stretch it gives your biceps. I also tried Hack squats for the first time. Another great movement. The only way you are going to find out if something works for you is to experiment. So if there is a piece of equipment in your gym, that you've never tried, I urge you to try it.


Weekly Reflection


This was a pretty good week. Nothing bad happened.


Measurements - Unflexed

Start Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Weight 194 195.5 196 199 201 203
Waist 33 33 33 33.5 ?? ??
Chest 43 7/8 45 45 1/4 45 1/2 46 46 1/4
Shoulders 49 49 3/4 49 49 3/4 50 1/2 51
Lats 45 7/8 48 1/4 47 1/2 47 1/4 47 3/8 48 3/8
Neck 17 17 17 17 ?? ??
Biceps unflexed 14 3/8 14 9/16 14 3/4 14 7/8 15 1/4 15
Biceps flexed 16 16 1/8 16 1/4 16 1/2 16 5/8 16 5/8
Calves 16 3/4 17 17 1/4 17 1/2 17 1/2 17 1/4
Thighs 24 1/2 24 1/2 25 1/4 25 1/4 24 1/4 25 1/2

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