GymRatGirl13's Bulk Log
GymRatGirl13
Posts: 157 Member
5'7" 148 pounds
3 full body compound lifts weekly in A/B Fashion as follows:
Week 1
Monday:
Deadlift - 2 warm up sets, 2 working sets 12-15 rep range
Leg Press - 2 warm up sets, 2 working sets 10-15 rep range
Incline Chest Press - 1 warm up set - 4 working sets 8-10 reps
Upright Row - 1 warm up set - 4 working sets 8-10 reps
Barbell Curl - 1 warm up set - 4 working sets 8-10 reps
Hanging Leg Raise - 3 working sets - 15-20 reps
Standing Calf Raise - 3 working sets - 20 reps
Wednesday:
Squats - 2 warm up sets - 4 working sets 8-10 reps
Bench Press - 1 warm up set - 4 working sets - 8-10 reps
Military Press - 1 warm up set - 4 working sets - 8-10 reps
T Bar Rows - 1 warm up set - 4 working sets - 8-10 reps
Seated Calf Press - 3 working sets - 20 reps
Weighted Sit ups - 3 working sets - 20 reps
Friday:
Repeat Monday
Week 2 I would do Wednesday's workout on Monday and Friday and do Monday and Friday's workout on Wednesday
I do HIIT cardio for 20 minutes on Tuesday and Saturday
I do steady state cardio on Thursday for 30 minutes.
I do cardio for mental health and fitness purposes. I need to stay in good physical fitness for my recreational hobbies (mountain biking and hiking in the summer, snow shoeing and snowboarding and volleyball in winter). I also need to be in good shape for work.
This last weekend I kept calories up above 2000. I have been eating nutritious food and hoping to see gains in the gym this week. Last three weeks I have been at a standstill for increasing weight on my lifts. I was feeling like I was regressing. I slept ALL weekend and still feel like I am in need of more sleep. Probably cutting my own throat by not sleeping enough throughout the work week, but I can't help it right now. I will be done coaching volleyball in a few weeks, so I might be able to get more sleep. Hopefully. Body has been throbbing and feeling like I am really killing it during my lift sessions, so now, I just need to commit to eating at a surplus, and I should be on my way. Please see posting in this group forum titled, My Bulk...Time to Actually Bulk? for a history. Thanks for reading and happy eating ladies! Love this group!
Tracy
3 full body compound lifts weekly in A/B Fashion as follows:
Week 1
Monday:
Deadlift - 2 warm up sets, 2 working sets 12-15 rep range
Leg Press - 2 warm up sets, 2 working sets 10-15 rep range
Incline Chest Press - 1 warm up set - 4 working sets 8-10 reps
Upright Row - 1 warm up set - 4 working sets 8-10 reps
Barbell Curl - 1 warm up set - 4 working sets 8-10 reps
Hanging Leg Raise - 3 working sets - 15-20 reps
Standing Calf Raise - 3 working sets - 20 reps
Wednesday:
Squats - 2 warm up sets - 4 working sets 8-10 reps
Bench Press - 1 warm up set - 4 working sets - 8-10 reps
Military Press - 1 warm up set - 4 working sets - 8-10 reps
T Bar Rows - 1 warm up set - 4 working sets - 8-10 reps
Seated Calf Press - 3 working sets - 20 reps
Weighted Sit ups - 3 working sets - 20 reps
Friday:
Repeat Monday
Week 2 I would do Wednesday's workout on Monday and Friday and do Monday and Friday's workout on Wednesday
I do HIIT cardio for 20 minutes on Tuesday and Saturday
I do steady state cardio on Thursday for 30 minutes.
I do cardio for mental health and fitness purposes. I need to stay in good physical fitness for my recreational hobbies (mountain biking and hiking in the summer, snow shoeing and snowboarding and volleyball in winter). I also need to be in good shape for work.
This last weekend I kept calories up above 2000. I have been eating nutritious food and hoping to see gains in the gym this week. Last three weeks I have been at a standstill for increasing weight on my lifts. I was feeling like I was regressing. I slept ALL weekend and still feel like I am in need of more sleep. Probably cutting my own throat by not sleeping enough throughout the work week, but I can't help it right now. I will be done coaching volleyball in a few weeks, so I might be able to get more sleep. Hopefully. Body has been throbbing and feeling like I am really killing it during my lift sessions, so now, I just need to commit to eating at a surplus, and I should be on my way. Please see posting in this group forum titled, My Bulk...Time to Actually Bulk? for a history. Thanks for reading and happy eating ladies! Love this group!
Tracy
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Replies
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Hi Tracy, welcome! Sounds like you've got a great routine there. I do cardio too, so I totally get that! If you're not able to progress on your lifts, I recommend upping your weight and decreasing your reps...then upping your reps at the new weight until you hit the rep range you're looking for and then starting again.0
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Great advice. I was wondering which way to go. In the past, I have always increased reps because the heavier I went, the more I sacrificed form, but after three years of consistent lifting, I have form down pretty good. Lowering the reps would be something I have only done once, when I was doing a strength program. Thanks!!0
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Week One Update November 11th
So, I weighed myself for the first time in six weeks. Last time I weighed 148. Today, I weighed in at 149.4. Phew...Creeping up on 150. SCARY!!! Mind is saying, "RETREAT, RETREAT!" Body is saying, "Eat and rest!" Mirror is saying, "Ugh. Cut out the carbs, fatty!" Boyfriend is saying, "Babe, your pecs are bigger than mine and your back is thicker and more ripped than mine!!" So, I guess I will continue. I am going to take measurements tonight and do my bf measurements when I get a caliper thingy. Mine broke in my gym bag. Boo.
This week I ate well. I didn't have too many empty calories. I made sure 95% of my calories were going to benefit my lifts. I had a big Sunday dinner and didn't worrry about calories or anything, for the sake of being mentally balanced, and not too obsessed with the process. It was good for the soul. :-) I have been feeling really hungry later in the day and notice that I crave simple carbs on the days that I do cardio and try to cut back on carbs a bit. I think I will go to straight macros, rather than cycling because I feel like I am setting myself up for failure by obsessing and adjusting all the time. I am left feeling deprived and dealing with cravings. No thanks.
My lifts were stronger this week...finally. I made gains for the first time in a month. I think some of it was a mental block, but some of it was lack of sleep. I don't get much sleep four days a week because I work 4 tens with a long commute, and have a full afternoon and evening of family responsibilites. This week, though, I worked half days, so I slept 7-9 hours every night and took naps when needed. Amazing!
My lifts at the end of the week looked like this:
Deads: 185 2 sets of 8
Squats: (my weakness. I was practicing form with lower weight for the past 4 months) 125 3 sets of 10
Bench: 95 4 sets of 8-10
Overhead DB Press: 35 3 sets of 10
Leg Press: 3 sets of 225 full range 12 reps
T bar rows: 115 4 sets of 10
Barbell Curl: 50 3 sets of 10
I made some gains, so I am happy. I am hoping to keep it up for the next few weeks, then take a deload week.0 -
Looks like you are making good progess!
The mental part if tough, but you know you are doing the right thing - just keep eating, resting, and lifting.0
