starting a bulk, Training log
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AngelGabriel28
Posts: 278
OK so i just finished a cut, i am currently 92.5kg approximately and around 13% body fat.
now its time to swole! anyone joining me is welcome! my aim is to keep gaining weight until i get to about 18% bodyfat maximum, which i am hoping is over 103kg. im trying to bulk cleanly, so my calories are only going to be over by 250-500, or so i gain about about a half pound a week
now its time to swole! anyone joining me is welcome! my aim is to keep gaining weight until i get to about 18% bodyfat maximum, which i am hoping is over 103kg. im trying to bulk cleanly, so my calories are only going to be over by 250-500, or so i gain about about a half pound a week
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first days training, chest and back
Bench press, 60kgx10,80kgx10,100x3,100x3,90x5,80x8
incline dumbells chest press, steep angle, 25kgx10, 27.5x8, 30x6, 32.5kg x4
incline dumbells chest press gentle angle, 35kgx8, 32.5kgx10, 30kgx8
BoR - 60kgx10, 65kgx10 70kgx10, 75kg,x8
Tbar row, (i only use 5 or 10kg plates) 40kgx10, 50kgx10 x3sets
cable x overs, setting 5x12, setting 6 x8, setting 5 x12, setting 4 x12
seated row, 162.5lbs x9, 150x10,137.5x10
Lat Pull down, 200lbsx1, 187.5lbx3, 175lbsx5, 162.5lbs x 8, 150lbs x 100 -
Looks good! I'll be joining you in bulking in less than a month.0
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Chest & back Reps Sets
bench press 4 to 12 5
db chest press, steep 6 to 12 4
db chest press, gentle 6 to 12 4
Bent over Row BB 8 to 10 4
T- Bar Row 8 to 10 4
Lat pull down 1 to 12 6
cable cross overs 10 to 12 4
seated row 8 to 10 3
decline sit ups 25 3
Legs and shoulders Reps Sets
Squats 8 to 12 5
Db Shoulder Press 8 to 12 5
SL deadlifts 10 5
Facepulls 12 4
Leg Curls 8 to 12 3
Upright rows 10 4
Calf Raises 12 4
Seated side lateral rasies 8 to 12 3
Planks 3 60 s
Chest & back Reps Sets
bench press 4 to 12 5
db chest press, steep 6 to 12 4
db chest press, gentle 6 to 12 4
Bent over Row BB 8 to 10 4
T- Bar Row 8 to 10 4
Lat pull down 1 to 12 6
cable cross overs 10 to 12 4
seated row 8 to 10 3
decline sit ups 25 3
Legs and shoulders Reps Sets
Deadlifts 8 to 12 5
Db Shoulder Press 8 to 12 5
Leg press 10 5
Facepulls 12 4
Leg Curls 8 to 12 3
Upright rows 10 4
Calf Raises 12 4
Seated side lateral rasies 8 to 12 3
Planks 3 60 s0 -
Legs and shoulders Reps Sets
Squats 90kgx10, 90kgx12, 100kg x8, 120x4 drop set, 80kgx8
Db Shoulder Press 20kgx12 22.kg x10, 15kgx8 27.5kgx6
SL deadlifts 80kgx10, 90kgx8, 90kgx12(added straps here on) 100kgx10
deadlifts 130kgx5, 150kgx3, 170kgx1
Facepulls setting 12x10x12, 12x12, 12x10
Leg Curls 60kgx10x3
Upright rows setting 14 working down to setting 10 x 10 reps,
Calf Raises 3x12x100kg 2x10x60kg
Seated side lateral rasies 3x8x7.5kg
Planks 30 seconds with 20kg on shoulders, 30-60 with 40kg on shoulders0 -
had a rest day yesterday. legs aching still a little today, good thing is its chest and back today so all should be good, have eaten probably a little more then i should to start but i feel good, im hpoping my strength in the gym today has improved.
decided that as from next week i am going to try and stick to heavy light , light heavy in terms of weight used.
so mon- chest back, 3-8 reps per exercise
tuesday - legs shoulder. 10-15 reps per exercise
weds break
thursday - chest and back, 10-15 reps per exercise,
friday, -legs and back , 3-8 reps per exercise.
im hoping this recruits the maximum muscle fibres allow good progression in both strength and size.0 -
yesterdays training,
bench press: 60kg x10, 80kg x10, 90xkg x8, 90kgx7, 95kgx5
incline db press: 25x12, 27.5 x10, 32.5kg x 6
flat db press: 40kg x 3, 37.5 x5 35x 6
bor bb, 80kgx5, 85kg x5, x3 sets, 60kg x15, 60kg x13
lat pull down, 175x 4, 150x8, 150x8
bicep curls, 10kgx standard form, 13 reps, hammer curls, 15 reps
overhead tricep ext. seting 12 x12 reps 3 sets0 -
friday 29th work out,
squats, 90kg x 5, 110kgx5x4, 130kgx2
dead lifts, 130kg x3x50 -
monday 23rd sep
bench press, 70kg x5, 80kgx5, 90kgx5, 95kgx5x3, 95kg x7, 100kg x3, 90kg x7, 80kg x 7
incline db press:27.5kg x10, 27,5kg x15, 27.5kg x12. 32.5kg x 6
flat dumbell, 40kgx3, 37.5kg x6x3, 35kg, x8
squats: 90kg x5, 110kgx5, 120kgx5 x 2, 130kgx3, 140kgx1, 100kg x 10, 110kg x5, 90kg x 10
leg ext : 59kgx10, 89x10, 129x5
supersetting
leg curl 39kgx10 59,x10, 89x5
supersetting tricep ext, setting 12,x10x2, setting 15 x50 -
weds training,
pull ups, ( weghing 98kg...)
8, 7, 2
sldl 100kg x80x10, 100x10,110x10
deadlifts, 140x5, 130x5,110x5 back feeling it
db shoulder press, 22.5x8, 25x8, 27.5x8
Bent over row, 80kg x5x5
upright rows: settin 12 x12, setting 13 x 12, xseeting 14x8
face pulls: setting 12 x10x3
seated rows, 167.5x10, 150x10, 1--x15 short breaks
lat pull downs: 167.5x10, 150x10, 125x10
decline sit ups , 2x25
plank, 30sec with 10kg, 30 secs with 20kg x20 -
fridays training
bench press, 60kg x 5, 80kgx5, 90kgx5x2, 95kgx2, 100kg x3,110kgx1 90kgx5
squats: 80kgx5,100x5, 120x5,125x5x3,130kgx5, 140kgx1, 150kgx1, 160x1x2 fails
incline db press: 27.5x10, 30x10,32.5x8
leg press, 3x10
leg curls, 3x10
db press, 37.5kx3, 35kgx5,32.5x7, 30kgx8, 22.5kgx15
cross overs: 3x10xsetting 3,0 -
sundays training
bench press, 60x10, 80x8, 100x5x2, 90x5
bor: 85kgx8, 90kgx5x2, 95kgx5, 90kgx5, 80kgx10
dumbell incline press: 30x10, 32.5x10, 37.5x5x2
single arm bent over row: 50x5x2, 42.5x5, 32.5x5
flat dumbell: 40kgx5x2
lat pull down: 150x8x30 -
Looks like you're killing it!0
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Hey bro good work so far! I sent you a friend request I'd like to share each others experience along the way, I'm also bulking an am also about a month and a half into it0
