gbglifters bulk-log

Discussion in 'Training Logs' started by gbglifter, Aug 5, 2013.

  1. gbglifter

    gbglifter Member

    Chins: bw+10kgx12+10+7
    Pendlays: 65kgx12+10+8
    BTN: 55kgx12+10+5 strict
    CG: 70kgx12+12
    Legpress: 380kgx30+20+20
    Calf: 380kgx12
  2. _tim

    _tim Well-Known Member

    Very nice work, gbg - how are the knees now that running is part of the equation again?
  3. gbglifter

    gbglifter Member

    Knees are doing fine now. Im inly doing partial legpresses and Im not "galopping" down the slopes when running. Im meandering/walking now. But I think its the ass to grass squats that started to affect them.
  4. gbglifter

    gbglifter Member

    Last day of 12s.

    Pullups: bwx12+10+9 due to shoulder issue, no weighted chins.
    Pendlays: 70kgx13+9
    BTN: 57.5kgx11+F strict. Then x8+8 push press
    Legpress: 400lbx30+8+9+9+8 myoreps.
    Calf: 400lbx12

    Then bw dips, abs and cable flies. Naprapat told me to continue for 2 weeks using dinlofenak and to avoid exercises that hurt: weighted chins, bench and cgbp.
  5. gbglifter

    gbglifter Member

    5km cross-country run.

    23.40min. Twas tuff as hell today. Legs felt heavy and I have DOMS in my delts that werent making running any easier.
  6. gbglifter

    gbglifter Member

    Pullups: bwx8+8+4
    Pendlays: 65kgx8+8+4
    BTN: 50kgx8+8+4
    Dips: bwx20+18
    Legpress(partials:) 190kgx10+10+10+10+10
    Calf: 190kgx12

    Slight deload due to it being start of the 8s. Going to keep volume quite high for legpress. Using the plate loaded press now as Id maxed out rhe pin loaded one.

    Still not doing weighted chins due to shoulder issue as well as skipping BP. Doing cable flies but not increasing load, just increasing volume.
  7. gbglifter

    gbglifter Member

    Pullups: bwx10+10+5
    Pendlays: 70kgx8+8+4
    BTN: 52.5kgx8+8+4 strict
    Dips: bwx22+18
    Legpress: 200kgx10x5 sets
    Calf: 200kgx12

    Abs, obliques, cable flies.
  8. gbglifter

    gbglifter Member

    Pullups: bwx12+10+5
    Dips: bwx24+18
    BTN: 55kgx8+8+4
    Pendlay: 75kgx8+7+5
    Legpress: 210kgx10x5sets
    Calf: 210kgx12
    Seated curl: 50kgx14+12

    Cable flies, abs, obliques and RDL. The RDL was light just to test the water. Back felt fine. Knees feel fine. Shoulder feels fine.
  9. gbglifter

    gbglifter Member

    Pullups: bwx14+9+4+2
    Pendlay: 77.5kgx8+7+5
    BTN: 57.5kgx8+8+4
    Dips: bw+15kgx18+6+5+1
    Legpress: 220kgx 10x5sets
    Calf: 220kgx12
    Seated curl: 50kgx15+12

    Cable flies, abs and obliques.
  10. gbglifter

    gbglifter Member

    Pullups: bwx16+3+3+3+3 myo
    Pendlays: 80kgx8+7+5
    BTN: 60kgx8strict+8+6pushpress
    Dips: bw+17.5kgx18+6+6 myo
    Legpress: 230kgx10x5sets

    Abs, obliques, cable flies, RDL, pulldowns.
  11. gbglifter

    gbglifter Member

    Pullups: bwx19+(3x4)myo
    Pendlay: 80kgx9 60kgx14+9
    BTN: 60kgx10+8+5 push
    Dips: bw+20kgx17 bwx17
    Legpress: 230kgx4x10 then 6+4
    Calf: 230kgx13

    Legcurl, pulldowns, cable flies, abs.
  12. gbglifter

    gbglifter Member

    Pullups: bw+15kgx 8+7+5
    Pendlays: 90kgx5+5 60kgx16
    BTN: 70kgx5+5 40kgx15
    Dips: bw+30kgx8+8 bwx15
    Legpress: 250kgx8x4sets
    Calf: 250kgx11

    Cable flies, abs.

    Still doing pullups instead of chins due to shoulder(almost healed). Legpresses arent full ROM due to knee but as good as. Keeping reps slightly higher here. Cble flies instead of bench but tbh havent noticed any shrinkage in my pecs.

    Have eaten >50g carbs daily since sunday. Did two depletion workouts where I basically did a ton of fuckaround exercises such as bicep curl and tricep press just to get work done. Ive also been out twice for spirited x-country 5km runs. Carb-load tomorrow evening until saturday evening.

    Thought Id feel worse but its npt too bad. Im used to going hungry every day untiƶ first meal at 1pm and I always krep carbs low to moderate at lunch as it keeps me more "level" in the afternoon.

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