gbglifters bulk-log
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gbglifter
Member
1st session Upper B(12s)
89.8kg
Seated rows(supinated grip): 60kg 12+12
Seated shoulderpress(plate loaded) 60kg 12+10+3
Dips: BW+20kg 12+8+4
Flymachine: 65kg 11+1 then 7+4+1
Plate sidelift: 15kg 12 on each side
I went a bit high on the fly machine as I hadnt measured my 12rm on that either. Im not too fussed though. I couldve strained to get 12 but decided to release and do one extra.
The whole workout took 30 minutes.
89.8kg
Seated rows(supinated grip): 60kg 12+12
Seated shoulderpress(plate loaded) 60kg 12+10+3
Dips: BW+20kg 12+8+4
Flymachine: 65kg 11+1 then 7+4+1
Plate sidelift: 15kg 12 on each side
I went a bit high on the fly machine as I hadnt measured my 12rm on that either. Im not too fussed though. I couldve strained to get 12 but decided to release and do one extra.
The whole workout took 30 minutes.
gbglifter
Member
2nd week Lower B
(92.2kg)
Squats: 75kg 12+12+6 (Really strong today. Going to smash my PR next week!)
RDL: 65kg 12+10+7+1
Seated legcurls: 57.5kg x 15. 60kg 10+5
Legextension: 55kg 12+10+8
Seated calf raise: 50kg 12+11+7
Apart from feeling a bit queezy after squats/RDLs, due to too much food too close to workout, I felt great today. Strong and wide. Really enjoying the feel of larger legs due to more work on them.
(92.2kg)
Squats: 75kg 12+12+6 (Really strong today. Going to smash my PR next week!)
RDL: 65kg 12+10+7+1
Seated legcurls: 57.5kg x 15. 60kg 10+5
Legextension: 55kg 12+10+8
Seated calf raise: 50kg 12+11+7
Apart from feeling a bit queezy after squats/RDLs, due to too much food too close to workout, I felt great today. Strong and wide. Really enjoying the feel of larger legs due to more work on them.
gbglifter
Member
3rd week Upper A 12´s
93.5kg
Chins: BW+12.5kg 10+6+3+4+3. Grip let me down, otherwise couldve done 12 and set new PR
Military: 57.5KG 12(PR)+13+5. Got a PR but couldve pushed a bit more for 12. Improved strength on military a lot this cycle!
Skullcrusher: 45kg 14+8+8
15 degree DB: 42.5kg 11+7+5
Jumped over abs, felt close to throwing up after 1 rep!
93.5kg
Chins: BW+12.5kg 10+6+3+4+3. Grip let me down, otherwise couldve done 12 and set new PR
Military: 57.5KG 12(PR)+13+5. Got a PR but couldve pushed a bit more for 12. Improved strength on military a lot this cycle!
Skullcrusher: 45kg 14+8+8
15 degree DB: 42.5kg 11+7+5
Jumped over abs, felt close to throwing up after 1 rep!
gbglifter
Member
3rd week Lower B 12´s
93.4kg
Squats: 80kg 12(PR)+12(to failure)+6 (ASS to the grass squats, no partials)
RDL: 67.5kg 12+10+7
Seated legcurl: 65kg 16(PR and to failure)+11+3
Legextension: 60kg 16(PR and to failure)+9+5
Seated calfraise: 60kg 14(PR)+9+6+1
I anticipated that Id have a cracker of a day. The squat PR felt great. I forgot to go to failure so could´ve managed more/heavier there. Ive got the final Upper B tomorrow and thats the first mini-cycle complete. Three weeks, upper/lower and A/B. Im really enjoying this set up compared to the thrice weekly option. The workouts are shorter and the total time at gym isnt really much more. Im hitting legs twice a week but they´re really getting hit now! I think Im going to be trashing PRs for the whole cycle.
93.4kg
Squats: 80kg 12(PR)+12(to failure)+6 (ASS to the grass squats, no partials)
RDL: 67.5kg 12+10+7
Seated legcurl: 65kg 16(PR and to failure)+11+3
Legextension: 60kg 16(PR and to failure)+9+5
Seated calfraise: 60kg 14(PR)+9+6+1
I anticipated that Id have a cracker of a day. The squat PR felt great. I forgot to go to failure so could´ve managed more/heavier there. Ive got the final Upper B tomorrow and thats the first mini-cycle complete. Three weeks, upper/lower and A/B. Im really enjoying this set up compared to the thrice weekly option. The workouts are shorter and the total time at gym isnt really much more. Im hitting legs twice a week but they´re really getting hit now! I think Im going to be trashing PRs for the whole cycle.
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gbglifter
Member
3rd week Upper B (last sesh of 12´s)
93.4kg
Seated rows sup-grip: 70kg 15+10+5
Shoulder press, plate loaded: 70kg 13(PR)+8+5
Dips: BW+27.5kg 12(PR)+7+6+5
Fly-machine: 67.5kg 13+8+6+3
Ab-crunch-machine: 90kg 12 max-stim
Side lift db´s: 25kg 13 left and right.
Went to failure on various sets today. Really pleased with a new dips PR. I now have proper 12RM to shoot after/beat next time round. Ill be starting the 8´s on Monday and am looking forward to the shorter but heavier sets.
93.4kg
Seated rows sup-grip: 70kg 15+10+5
Shoulder press, plate loaded: 70kg 13(PR)+8+5
Dips: BW+27.5kg 12(PR)+7+6+5
Fly-machine: 67.5kg 13+8+6+3
Ab-crunch-machine: 90kg 12 max-stim
Side lift db´s: 25kg 13 left and right.
Went to failure on various sets today. Really pleased with a new dips PR. I now have proper 12RM to shoot after/beat next time round. Ill be starting the 8´s on Monday and am looking forward to the shorter but heavier sets.
gbglifter
Member
1st week Lower A 8´S(4th week totally)
93.4kg
Deads: 125kg 8reps
Good mornings: 50kg 8reps
Legpress: 230kg 8+8+6+2
Legextension: 65kg 8+8+7+2
Seated legcurls: 67.5kg 10+10+5
Standing calf: 90kg 10+8+5+2
Hurt my right knee slightly on the legpress, I extended a bit too far on one rep. Its fine though. My weight has reached a plateau now so Im going to have to step it up a notch. Operation feed-me starts now! I always have to rush my workouts on Monday. Id like to have a bit more time so I could dead lift a bit more but its the only option I have. Itching to get an upper body workout in too.
93.4kg
Deads: 125kg 8reps
Good mornings: 50kg 8reps
Legpress: 230kg 8+8+6+2
Legextension: 65kg 8+8+7+2
Seated legcurls: 67.5kg 10+10+5
Standing calf: 90kg 10+8+5+2
Hurt my right knee slightly on the legpress, I extended a bit too far on one rep. Its fine though. My weight has reached a plateau now so Im going to have to step it up a notch. Operation feed-me starts now! I always have to rush my workouts on Monday. Id like to have a bit more time so I could dead lift a bit more but its the only option I have. Itching to get an upper body workout in too.
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gbglifter
Member
1st week Upper A 8´s(4th week total)
94kg
Chins: BW+15kg 8+7+5+4+1
Military: 60kg 8+8+8
Skullcrushers: 50kg 8+8+8
15 degree DB: 45kg 8+7+5
Ab crunch machine: 95kg 12reps Max-stim
I think I went out a bit too heavy on the chest press. I decided to stop at 20reps total. Otherwise Im going to be fried later on in the cycle. The chins were heavy as hell but I managed the first 8reps without pause. As long as I get the first eight I can just cluster the rest to get my total reps.
I managed to increase weight finally. I ate sandwiches along with my meals today. I decided to start eating more sauces to my food too. I found the richest bearnaise I could this evening: 680kcal/100ml. Yum!
My knee felt better today.
94kg
Chins: BW+15kg 8+7+5+4+1
Military: 60kg 8+8+8
Skullcrushers: 50kg 8+8+8
15 degree DB: 45kg 8+7+5
Ab crunch machine: 95kg 12reps Max-stim
I think I went out a bit too heavy on the chest press. I decided to stop at 20reps total. Otherwise Im going to be fried later on in the cycle. The chins were heavy as hell but I managed the first 8reps without pause. As long as I get the first eight I can just cluster the rest to get my total reps.
I managed to increase weight finally. I ate sandwiches along with my meals today. I decided to start eating more sauces to my food too. I found the richest bearnaise I could this evening: 680kcal/100ml. Yum!
My knee felt better today.
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gbglifter
Member
1st week Lower B 8reps(4th week total)
94.5kg
Squats: 85kg 8+8+8
RDL: 70kg 8+8+8
Legextension: 67.5kg 8+8+8
Seated leg curls: 70kg 8+8+8
Seated calf raise: 70kg 8+8+7+1
Had another great day at the gym. Everything felt great. The squats were spot-on: nice and tight upper body and firm, solid core. 8reps @ 105kg is the goal. My previous 4RM is 110kg so I should be looking at a big jump this cycle.
The only thing that pissed me off today were the two guys doing deads next to me. They were doing top down so the rep/set was being completed at the top whereby they just let the bar go, crashing down to the floor! They were deading 150kg so it made quite a racket. I made a point of making sure they heard when I spoke to my work mate where I said that Im going to get a t-shirt printed with the text "if you cant put it down properly, dont pick it up" They heard me
94.5kg
Squats: 85kg 8+8+8
RDL: 70kg 8+8+8
Legextension: 67.5kg 8+8+8
Seated leg curls: 70kg 8+8+8
Seated calf raise: 70kg 8+8+7+1
Had another great day at the gym. Everything felt great. The squats were spot-on: nice and tight upper body and firm, solid core. 8reps @ 105kg is the goal. My previous 4RM is 110kg so I should be looking at a big jump this cycle.
The only thing that pissed me off today were the two guys doing deads next to me. They were doing top down so the rep/set was being completed at the top whereby they just let the bar go, crashing down to the floor! They were deading 150kg so it made quite a racket. I made a point of making sure they heard when I spoke to my work mate where I said that Im going to get a t-shirt printed with the text "if you cant put it down properly, dont pick it up" They heard me
AderynGlas
Member
The only thing that pissed me off today were the two guys doing deads next to me. They were doing top down so the rep/set was being completed at the top whereby they just let the bar go, crashing down to the floor! They were deading 150kg so it made quite a racket. I made a point of making sure they heard when I spoke to my work mate where I said that Im going to get a t-shirt printed with the text "if you cant put it down properly, dont pick it up" They heard me
Thankfully I don't have this issue at my gym, but then again we don't have a barbell at all, only a smith machine. I was standing at the cable machine last week belted up with heights on it doing chins, I was taking a 2 minute rest when a lady walked in, positioned one side of the cable machine and proceeded to do 3 sets of 20 reps of tricep push downs... I was flabbergasted and just stood there not really knowing what to say... Made me think of getting a gym etiquette T-shirt printed.
The only thing that pissed me off today were the two guys doing deads next to me. They were doing top down so the rep/set was being completed at the top whereby they just let the bar go, crashing down to the floor! They were deading 150kg so it made quite a racket. I made a point of making sure they heard when I spoke to my work mate where I said that Im going to get a t-shirt printed with the text "if you cant put it down properly, dont pick it up" They heard me
That's common practice at the PL gym I workout at. So I wouldn't have noticed them at all.