gbglifters bulk-log

Upper

BTN: 40kgx10 50kgx8 60kgx5 65kgx5 70kgx5
BP: 40kgx10 60kgx8 80kgx5 95kgx5
Pendlay: 40kgx12 60kgx8 70kgx6
Dips: bwx18 +20kgx9
 
Lower A
82.9kg

Hacks: 20kgx8. 40kgx8. 60kgx5. 80kgx9
Legpress: 240kgx8+7
Curl: 35reps
Calf: skipped due too shaky legs

Did some abs.
 
That must've looked funny... you skipping about with shaky legs. Probably quite a good calf w/o though. Haha :)

Do you ever do Roman Chair Hypers or something similar for hams/adductors/glutes/spinal erectors?
 
Haha...I look funny most of the time at the gym. My pushing/pulling face is a true grimace.

I do hyperyextensions on a pilates ball sometimes. Very rarely use the roman chair tbh.
 
Upper A
82.8kg

BP: warmups. 100kgx5
CGBP: 85kgx6
BTN: warmups. 75kgx5
Pendlay: warmups. 80kgx9
Pullups: bwx13

Then some cableflyes, ab crunches, plank and then 10min steady jog in treadmill.

Will be jogging outdoors as much as I can from now on just to improve cardio a bit.
 
Had a sore throat for a few days so stayed away from the gym. Went in today and did a lighter workout.

82.4kg

BTN: 70kgx5
2arm long BB row: 60kgx10+10
BP: 70kgx20
CGBP: 70kgx10
DB curl: 12.5kgx15 15kgx10
Cable flyes: just for the pump
Cable abcrunches
Plank
 
I decided to use the gym at the local swimming pool while Im back at my parents in scotland.
The receptionist asked me if I have a membership card and I said no. I then had to wait half an hour until a "personal trainer" could take me through an introductionary course. I meet him and he asks me if Ive worked out before I said four times a week for the past 15 years. He looks at my pecs says "aye, Ill not waste your time. Theres the fire exit, theres the changing room. Have a good session". 10 second course!
There was a barbell!

BTN: pyramid up to 75kgx6
Pendlay: pyramid up to 80kgx10
BP: pyramid up to 85kgx15
CGBP: 60kgx11
Pullups: bwx12+10
Dips: bwx20
 
Haha! That didn't work for me at my local Life Centre. My pecs evidently didn't speak loudly enough. I wasn't allowed to train without booking a £20 induction session when a trainer was available. Yeah, whatever. Haven't been back.

Nice pressing.
 
82.2kg

Worked up to:

BP: 100kgx7
BTN: 70kgx8. 50kgx12
Pendlay: 80kgx8. 50kgx15
CGBP: 80kgx10. 50kgx17
BW Pullups x 10

Then did some extra metabolic work on cable flyes, tricep pushdown and cable reverse flyes for reardelts.
Some ab-work too.
 
81.9kg

Worked up to:

Squats: 90kgx5 60kgx9(slow partials)
RDL: 60kgx10+9
Seated calf: 35kgx20+15

Did some abs, rotators and facepulls. Then ran for 10 mins. Havent done squats or RDLs in a good few weeks so the squats were really tough and I did lighter RDLs just to get some metabolic work in for my hams.
 
82kg

Worked up tp:

Chins: bw+20kgx7+5(30 secs between sets)
BP: 100kgx6 70kgx16
BTN: 75kgx5 50kgx13
Pendlay: 60kgx18
Cleans: 50kgx10
Dips: bw+20kgx15

Then cable flyes, ab crunches, vertical cable rows then one-handed chins-static hold.
 
Still cutting :( This cut has been murder. Ive fallen ill a few times in the past few months. Hayfever has been killing me too. Took over from my boss :) AND my minds been elsewhere at times ie tracking my mitsubishi evo :) Im aiming for 80kg which will take me sub 10%bf, which is 2kg more than last year. I reckom Ive lost a bit more mass than I wanted but I am much fuller at 82kg this year compared to last.
 
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Decided to an extra session today to work on my weaker exercises at the moment:

Chins: bwx5+5+5. bw+30kgx5. Bwx13.
Pendlays: 85kgx7. 60kgx17.
Wide dips: bwx12
Regular dips: bwx18
DB flyes: 15kgx13
DB lat raise: 12.5kgx12
Calf stand: 85kgx12+8
Cable bicepcurls: heavy, alternate with the "resting" arm under tension.

Ive only been managing my A workout for the past month so Ive been missing weighted chins. I bumped the weight up today to bw+30kg. It was heavy but I managed my target of 5. My grip was shagged after the chins so I should have used grips for pendlay.
Morning workout=no food=less energy, but I managed the level of intensity I was looking for anyway.
Wide dips are horrible. Never did wide before and I hate them. Ill stick to narrower dips for triceps and bench and cable flyes for pecs. Even the dumbbell flyes weren't as good as cableflyes.
Thats 5 workouts this week and Im feeling better about my overall physique now. Im on holiday now for 3 weeks so Ill maybe add squats to my upper workout so Ill get an A and a B workout each week.
 
1st holday workout

BP: W-U, 105kgx4+1. 70kgx17
CG: 90kgx4. 60kgx11
BTN: W-U, 75kgx4. 50kgx11
Pendlay: 70kgx10
Cleans: 50kgx15

I did some abs, cable flyes and cable curls. The metabolic set for BTN was done with one rep in front then one rep behind the neck. The cleans are really just done for fun. I like the movement.
 
81.8kg

Chins: W-U, bw+35kgx5+1+1
BP: W-U, 100kgx7. 70kgx17
BTN: W-U, 80kgx3(PR)+F
Rubish rows: 85kgx10
Pendlay: 60kgx11
Dips: skipped
Cleans: 60kgx3+3(too tired to do more, awful technique)

Then some bw-squats, bicurls and abs.

The BTN is a push-press. My previous PR was push-press military was 80kgx1, from last year. Im chuffed. Thats almost bodyweight for reps!
 
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Did a light leg workout. Decided to do 15s for squats as I have in effect SDd my legs due to not training legs for the last couple of weeks.

Squats: 60kgx15+14
Good mornings: 60kgx8
RDL: 60kgx10+8

Just used the same weight for all exercises :)
 
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