Cycle Log - Bulk cycle

[brutus79]

Those are some heavy ass skullcrushers!

 

[MoriorInvictus]

Those are some heavy ass skullcrushers!

I've always had really strong Triceps, so if I don't go heavy on the skulls I just don't get sore. Although to be honest for the last 5 - 6 days, I haven't been getting sore at all. Just a little tight 8 - 10 hours after my workouts. I think that is because the gear is finally built up and is going strong now.

I was considering throwing in a couple 2 a day workouts to shake things up.

 

[nfdeilvs]

Let us know how that goes, I'm following

 

[MoriorInvictus]

Back Day:

Deadlifts
12 reps @ 135
10 reps @ 225
8 reps @ 315
5 reps @ 405

Standing Barbell Rows
12 reps @ 135
10 reps @ 185 ( 2 sets)
8 reps @ 225

Cable pull downs (medium grip)
12 reps @ 185
10 reps @ 205
8 reps @ 240 (can't remember if this was 235 or 240?)
6 reps @ 265

Cable pull downs (real wide grip)
12 reps @ 175
10 reps @ 185
8 reps @ 205

Cable pull downs (narrow grip)
12 reps @ 175
12 reps @ 185
10 reps @ 205 (2 sets)

Cable Rows (medium grip)
12 reps @ 185
10 reps @ 225
10 reps @ 240
6 reps @ 285 (can't remember if this was 280 or 285?)

Dumbbell rows / Cable Pullover (aka Straight arm cable pull downs)
10 reps @ 110lb DB / 10 reps @ 80 (2 sets)
10 reps @ 115lb DB / 8 reps @ 95 (2 sets)

Didn't go heavy on the deadlifts today. The DL's haven't really been a focus on this cycle, I'm working more on gaining size and less focus on strength. I was moving fast today as well and worked up a really good sweat. I'm going to hit abs & calves tonight as one of my splits.

 

[dnoyez]

Ive been thinking of moving calves and abs myself to a second half on the same day as well to give them the deserved focus instead of them being an after thought torward the end of a session when im completely wiped out.

 

[MoriorInvictus]

Ive been thinking of moving calves and abs myself to a second half on the same day as well to give them the deserved focus instead of them being an after thought torward the end of a session when im completely wiped out.

I've noticed that my calves get much more sore and I feel the burn much more when I work them separate from my legs. So I plan on working calves on leg day but then also 1 additional day in the week, just by themselves. I plan on doing this over the next 7 weeks so I will keep updates on how my calves progress. I plan on measuring myself this weekend and then again at the end of the 7 weeks so I should know if it makes a difference.

I was cursed with the dreaded chicken leg syndrome

 

[dnoyez]

Kill them calves bro and they will grow.I found they need to be hit atleast twice a week and ive seen some hit them 3 times a week when blitzing them for growth.High reps low reps and everything in between.

One thing that really worked for me as an afterthought was really stretching them on the bottom of the reps.

 

[MoriorInvictus]

Kill them calves bro and they will grow.I found they need to be hit atleast twice a week and ive seen some hit them 3 times a week when blitzing them for growth.High reps low reps and everything in between.

One thing that really worked for me as an afterthought was really stretching them on the bottom of the reps.

The stretching at the bottom helps me as well. Another thing that helps me get a good pump is stretching at the bottom then come up half way to where my foot is flat or level and the go back down to my lowest stretching point, then repeat for say 6 - 8 reps. Then I go all the way up to the top for a good flex and then back down to flat or level again and back up to the peak flexing point, repeat this for 6 - 8 reps and then try to bang out as many full range of motion calf raises as possible. Do 4 sets of that and you'll be walking funny the next day!

 

[dnoyez]

The stretching at the bottom helps me as well. Another thing that helps me get a good pump is stretching at the bottom then come up half way to where my foot is flat or level and the go back down to my lowest stretching point, then repeat for say 6 - 8 reps. Then I go all the way up to the top for a good flex and then back down to flat or level again and back up to the peak flexing point, repeat this for 6 - 8 reps and then try to bang out as many full range of motion calf raises as possible. Do 4 sets of that and you'll be walking funny the next day!

That sounds kind of like something ive read about where you do half rep pumps then try to push out a few full reps... or put them on the end after you can no longer do full rom.

 

[MoriorInvictus]

That sounds kind of like something ive read about where you do half rep pumps then try to push out a few full reps... or put them on the end after you can no longer do full rom.

That’s exactly it bro! I do that routine with just my body weight though, on the standing calf raises. I haven't tried them yet with the seated weight machine calf raises. I might try that next time, but I usually do the standing ones first and then once the burn is going strong I do the seated ones. Definitely kicks some ass!

 

[MoriorInvictus]

Shoulders & Abs

Seated Military press (barbell)
15 reps @ 95 (2 sets
12 reps @ 135
10 reps @ 185
6 reps @ 225 Presses felt really good today!

Lateral dumbbell raises
10 reps @ 25
10 reps @ 30 (2 - sets)
10 reps @ 40

Super set Snatch & Grabs / Rear Delt machine
10 @ 95 / 10 @ 115
10 @ 135 / 10 @ 115 (2 - sets)
10 @ 185 / 10 @ 135

Seated dumbbell press
12 reps @ 65
10 reps @ 75 (2 - sets)
8 reps @ 85
Couldn't do anymore shoulders after this set. Had a hard time just lifting my arms!

Hanging leg raises
12 reps
10 reps w/ 10lb dumbbell hooked on my feet (3 sets)

45 degree bench sit ups
10 reps (3 sets) these were really F*#king hard!!

Rope crunch's
15 reps @ 115 ( 2 sets)
15 reps @ 135 ( 2 sets)

That was it for today. I plan on crushing legs on Saturday, lots of squats & good mornings. Going to try and kill the hamstrings

 

[MoriorInvictus]

Saturday - Legs
Squats
12 reps @ 135 (2 sets)
10 reps @ 185 (2 sets)
10 reps @ 225 (2 sets)
8 reps @ 275 (2 sets)
8 reps @ 315 (1st set) & 6 reps @ 315 (2nd set)
4 reps @ 365

Good Mornings
10 reps @ 135 (2 sets)
8 reps @ 185 ( 2 sets)

Leg curls
12 reps @ 155
10 reps @ 175
10 reps @ 195
10 reps @ 205

Leg press
12 reps w/ 4plates each side
12 reps w/ 6plates
10 reps w/ 8 plates
8 reps 2/ 10 plates

Leg extensions
12 reps @ 165
10 reps @ 175 (2 - sets)
10 reps @ 205

Seated Calf raises
12 reps w/ 1 plate each side
12 reps w/ 2 plates (2 - sets)
10 reps w/ 2 plates & a quarter

 

[MoriorInvictus]

Chest day

Flat Bench Barbell
15 reps @ 135 (Military style)
12 reps @ 185 (Military style)
15 reps @ 225 (Military style)
5 reps @ 315
2 reps @ 355

Incline press barbell
12 reps @ 135 (2 sets)
10 reps @ 185 (2 - sets, 1-narrow grip & 1 wide grip)
8 reps @ 225
6 reps @ 255

Dumbbell Incline press
10 reps @ 80
8 reps @ 90 (2 sets)
8 reps @ 100

Dumbbell flat press
10 reps @ 100 (2 sets)
10 reps @ 115 (2 sets)

Cable flys
10 reps @ 55lb
10 reps @ 65lb (2 sets)
10 reps @ 75lb

Dips
15 reps @ body weight
15 reps w/ 25lb dumbbell hooke w/feet (2 sets)

That was it for chest. The 355 flat press was real good and I felt real strong with it. Probably could have pressed more weight but I'm working with no spotter and the only people around were older chicks. Not really much help when it comes to spotting

 

[dnoyez]

Excuse my ignorance but what is military style on the flat benches?Btw good session.

 

[nophat]

Nice log
When doing heavy squats
Do you use a bench to use as a guide how far down to go?
Nice shoulder press

 

[MoriorInvictus]

Excuse my ignorance but what is military style on the flat benches?Btw good session.

That is when you lift your feet up off the ground and you keep your legs elevated for the duration of your set. There's a few youtube videos out there that show good examples of people doing them as well, if you were interested in trying them.

I hold my legs out at a 45 degree angle so my variation is a little different then your standard Military verision of the flat press. But it has the same effect, it just also activates my core. My goal is to be able to press 315 for reps, military style.

That would be bad ass!

 

[doubleaa]

Been doin calves and ab twice a week .....thinkin about going to 3 . Not sure but killer leg day! Love the log. Ive been lifting pyramid latly too. do some tut on thr first 2 sets and then go strong.

 

[doubleaa]

Thought about trying military style as well. ......see sone guys do em at the gym

 

[MoriorInvictus]

Nice log
When doing heavy squats
Do you use a bench to use as a guide how far down to go?
Nice shoulder press

The benches at my gym are a little too tall for me to use them as a gauge for my heavy squats. So when I go heavy I just have to let myself drop into the hole and hope I can fire out of it. Most of the time I can power through and make it. Sometimes I go down and don't come back up. It's moments like that I throw the weight off of my back and look around at all the a-holes that are staring at me for dropping 300 + lbs on the floor

I also do box squats from time to time, but the boxes I have to work with are really low. So I can't go heavy with them because I will most definitely get stuck.

 

[MoriorInvictus]

Thought about trying military style as well. ......see sone guys do em at the gym

Try it! Just start light with them. It's a different feel and you have to have good stability on the bench. It's a different burn in your chest for sure.