gbglifters bulk-log

Ulfhednin said:
Yeah I've noticed myself that heavy loads on BP then military press taxes my shoulders pretty heavy.
Damn dat 15° DB... 55kg nice.
Click to expand...

Its more my back that hurts during heavy military.

Really pleased with the db press. Thats the heaviest dumbbells at the gym.
 
3rd week of 5´s. Final lower B session
97.5kg

Squats: 115kgx5(PR) 70kgx16
RDL: 95kgx5
Legextension: 90kg 9(PR)+6 both to failure
Curls: 95kg 9(PR)+6 both to failure
Seated calf: 95kg 7(PR)+4 both to failure

Friday is the final upper B session then its time to SD.
 
3rd week of 5´s, final upper session, end of cycle
97.5kg

Seated cable rows: 100kgx7 PR
Seated shoulder plate loaded: 100kgx5 PR and to failure
Dips: BW+50kgx6. Then BW+56.25kgx5 PR and to failure(total=153.75kg/339lb)
BP: 110kgx5 PR and to failure
Military: 85kgx1 PR. 60kgx10

Thats my final session of this HST cycle. I have pretty much PR´d every single exercise. Really pleased with the dips and single military PR´s today. OH pressing more than 80kg was a strength goal for this year. I probably could stretch some of the PR´s out slightly but Im a bit sore in both my joints and my right posterior delt. Time to give myself a well earned break.
 
Its been perfect timing for my SD as Ive been sick for a few days. Hopefully will be 100% by monday. Still piling the calories in. Should be 100kg by the new year. Then Im gettin ripped!
 
1st day back after my SD. Checked my weight before the workout and was pleasantly surprised at the result
IMAG0666.jpg


1st week of 12´s. Lower A
98.9kg

Deads: 105kg 12+8
Good mornings: 40kg 12reps
Legpress: 180kg 12+12
Legextension: 55kg 12+9+4
Legcurl: 60kg 15+10
Standing calf: 70kg 12+8+5
 
Haha yupp. Im perfecting the art as I type. Im wondering if I should continue this full cycle bulking, another 9 or 10 weeks. I should hopefully be able to get up to 110kg. I was intending to start cutting right after new year but Im pretty sure I can pack on another few pounds of muscle if I bulk. I love the "feeling huge" feeling.
 
Upper A, 12´s.

Pulldowns sup-grip: 90kg 12+8+4+1
Military: 50kg 12+10+3
Skull: 40kg 13+10+2
DB press: 37.5kg 6+12+4
Shrugs smith: 60kg 12+8
Ab crunch: 85kg 12 max stim.
 
1st week of 12´s, Lower B
99.1kg

Squats: 70kg 12+12+6
RDL: 55kg 12+12
Legext: 60kg 12+3+3+3 Myo-reps
Legcurl: 65kg 12+4+4 Myo-reps
Seated calf: 55kg 12+3+4+5+4+4 Myo-reps

Myo-reps were spaced out with 3 deep breaths, then 4, then 5 etc. Really quick way to complete desired rep total. Failure was, obviously, avoided.
 
1st week of 12´s, Upper B
99.3kg

Rows sup-grip: 60kg 13+12+5
Seated OHP: 57.5kg 15+12+3
Dips: BW only 15+16
BP: 70kg 14+10+6
DB shrug: 30kg 12+8
DB side lift: 22.5kg 12 left 12 right
 
Thanks mate. Ive been working hard (eating). Going to continue another full cycle bulking and see how big I can get. The goal is 110kg.
 
2nd week of 12´s, Lower A
99.3kg

Deads: 117.5kg 12+3+3
Good mornings y´all: 45kgx12
Legext: 62.5kg 12+5+3+3+2
Legcurl: 67.5kg 12+6+4+2
Legpress: 205kg 12+5+3+3+2
Stand calf: 80kg 11+5+4+3+2

All exercises were done with myo-reps. Could hardly walk afterwards. Whole workout took ca40 mins. I may cut the volume slightlynext week when doing the last round of 12´s, just to spare cns.
 
2nd week of 12´s, Upper A
99.3kg

Chins: BW only 12+3+2+2
OHP: 55kg 12+5+4+3
Skull: 45kg 12+5+4+3
DB chest: 40kg 11+4+3
DB shrugs: 32.5kg 12+5+3

Myo-reps used for entire workout.
 
2nd week of 12´s, Lower B
99.4kg

Sqauts: 77.5kg 12+6+5+4
RDL: 62.5kg 12+5+3
Legcurl: 70kg 12+7+6L
Legext: 65kg 12+5+4+3
Seated calf: 57.5kg 12+4+4+4+3

Myo-reps with between 5 and 10secs pause.
 
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