PDA

View Full Version : Hard Gaining



Hung Wellington
01-05-2012, 06:24 PM
I currently do two strength workouts a week. It is basically a program adapted from the book Beyond Brawn.

(notation: set x reps, a "+" means 20ish sec rest pause like in HCT-12)

Monday

Squat - 1 x 20
Light pullovers - 1x20
Dumbbell floor press - 2x8-12
Curls - 8-12+3+3+3
Standing calf raise machine - 12+5+5+5
Abs
Back extensions

Friday

DLs *
Weighted chins - 1 set of 4-6 reps to failure, take off approx 10%, one set more of one more rep, and a final body weight set.
Barbell military press - 2x8-12
Lateral raises - 8-12+3+3+3
Abs

* * *

I also just started doing some cardio. Haven't done any for ages, so I start out easy only once a week, but soon I'll start doing it twice a week. Cardio goes on the day after my strength work out. I do a small number of very short hill sprint, with relatively long breaks between sprints. Last workout looked like this:

5-10 min warmup (jogging to the small hill)
4 sprints up the hill - takes about 5-10 seconds
Guessing 1 minute breaks inbetween sprints, I basically take as long as it needs to catch my breath fully and feel 100% ready to go again
10 min walking back home

Whole session is over in like 20-30 minutes. I "autoregulate" the number of sprints, so that I stop when I notice my speed significantly slow down at the top of the hill.

This is pretty much following some guidelines I read from Borge Fagerli by the way. The whole post is here: http://myrevolution.no/blade/2011/11/03/your-body-is-listening-what-are-you-telling-it/ (under "My favorite types of cardio").

I'll post about what I typically eat later.

chevelle2291
01-05-2012, 11:53 PM
good luck with ur goals Hung.

Are you trying to gain weight?

Hung Wellington
01-05-2012, 11:58 PM
Long term, yes. But I have been kind of trying to make my mind up about whether I should try to shed some fat first. Had a small discussion about it here:

http://www.wannabebig.com/forums/showthread.php?147292-At-what-rate-should-one-aim-at-losing-weight

chevelle2291
01-06-2012, 12:10 AM
that's a decision you're going to have to make on your own. FWIW, i was at very similar bodyfat levels when I started training to 'bulk' and I spent about a year gaining and then cut down.

here:
http://my.bodybuilding.com/photos/view/type/progress

The may 5th photo was the end of my bulk. Darker bathroom shot was at the end of my cut. It's your decision, but you seem fairly ectomorphic.

Hung Wellington
01-06-2012, 12:51 AM
Todays workout:

Deadlifts - misc sets due to filming, see below

60kg 3x3 sumo
70kg 4x3 sumo
100kg 1x3 conventional
120kg 1x1 sumo
120kg 1x4 conventional

Chins

BW+15kg x 6 reps, pretty happy about that, good form too
BW+5kg x 6 reps, well that was harder than I expected, so I stopped there

Military Press

40kg 2x8

Lateral Raises

7kg x 12+3+3+3

Abs - some leg raises


Here are some deadlift shots. I have some form issue with my back rounding on conventional, so all comments are highly appreciated.


http://www.youtube.com/watch?v=brQQiN-MiLs&feature=youtu.be

Hung Wellington
01-06-2012, 01:04 AM
that's a decision you're going to have to make on your own. FWIW, i was at very similar bodyfat levels when I started training to 'bulk' and I spent about a year gaining and then cut down.

here:
http://my.bodybuilding.com/photos/view/type/progress

The may 5th photo was the end of my bulk. Darker bathroom shot was at the end of my cut. It's your decision, but you seem fairly ectomorphic.

Hm, is that link correct? I just get to some empty page without photos.

chevelle2291
01-06-2012, 01:15 AM
Hm, is that link correct? I just get to some empty page without photos.

http://bodyspace.bodybuilding.com/ch3v3ll3/more.php?section=progresspics

there we go.

chevelle2291
01-06-2012, 01:16 AM
h ttp://bodyspace.bodybuilding.com/ch3v3ll3/more.php?section=progresspics

that should work.

chevelle2291
01-06-2012, 01:16 AM
bodyspace.bodybuilding.com/ch3v3ll3/more.php?section=progresspics

Hung Wellington
01-07-2012, 01:10 AM
Great work man!

Hung Wellington
01-07-2012, 01:18 AM
Chevelle, I know you have a mammoth thread on here, but would you mind very briefly going through your training history. Like what type of training, what worked what didn't etc. I'm interested cuz our bodytypes might be similar. I'm a bit older though (late twenties), so I gain fat relatively easy now... Can't eat like crazy anymore:p

thecityalive
01-07-2012, 01:21 AM
I mean the progress looks great. Your conventionals look very 2-part as opposed to a one, fluid exercise. You shoot your hips up waaay too fast and it ends up looking like a SLDL. Perhaps try some BB hack squats to get the leg depth you should have at the start - that or just try to work on keeping your hips low and in sync with your erectors as you pull.

Hung Wellington
01-07-2012, 01:39 AM
Yeah, I noticed that. When I try to keep my hips low and lean back I can't lift nearly as much. I feel like I just can't get any drive. I can only keep that form at very low weight, nowhere near my max. What does that say about my weaknesses?

I'll try the hack squats next DL-day.

Hung Wellington
01-09-2012, 01:15 AM
Squat
80kg x 20, pretty hard

Pullovers 11kg x 20

Good mornings
60kg x 2x8, light

DB floor press
25kg's x 11,10

Curls
35kg x 8+2+1, need to take off weight and do more reps

Standing calf raise machine set to 150 x 12+3+3+3 (short breaks, <10 breaths)

Hanging leg raise w/back support 8+3+3+3 (10 breath breaks)

Felt real good.

Hung Wellington
01-10-2012, 02:31 AM
Cardio:

5-10 min walking
4 short hillsprints
5-10 min walking

whole thing took maybe 20 mins.

Hung Wellington
01-14-2012, 10:43 PM
Managed to forget my wo on friday, and then on saturday I came to late to the gym

I also need to fix my lifestyle a bit. I've been going out four times this week. Not getting hammered, but it still fucks you up to stay up so late, plus your diet easily gets out of whack.

Weight today was 84.6kg. So I'm dropping.

Todays WO:

DLs
110kg x 5
115kg x 5

Taking it ez to focus on form. Will try 120kg x 5 next week and so on.

Chins
BW+12,5kg x 7
BW x 8

Press
40kg x 2x7

Minimalistic workout today due to feeling kinda crap after way to much partying.. Not too bad though.

chevelle2291
01-15-2012, 01:23 AM
going out and having 1-2 drinks won't kill ya, you'll just have to moderate your drinking. You can still go out a shitton and make great gains. Just avoid the food when you're out (that's REALLY what gets people fat) and stick to low cal mixed drinks: rum/coke whiskey/coke etc.

Hung Wellington
01-18-2012, 04:08 PM
Thanks chev. That's solid advice. Honestly I have a bit more than 1-2 drinks. If I can cut it down to that I should be good.

Yesterday's WO:

Squat
82.5kg x 20 or 22 (lost count)

Pullovers
12.5kg x 20

GMs
40kg x 2x8

Close stance and starting from the bottom (power rack).

DB floor press
25kg's x 14,11

Curls
ez bar + 20kg x 10+3+3+2

+ = holding the bar in bottom position and breathing 10 heavy breaths

Standing calf machine
150 x 14+3+3+3

+ = 5 breaths

Abs - leg raise with back support
BW x 8+3+3+3

+ = 10 breaths

This WO was really exhausting. I wonder if it's the deficit. I just added more work with the GMs and I wonder if should cut something out to compensate. Maybe drop the calf work or the cluster sets on the smaller exercises.


Morning weight yesterday and the day before was 84.0kg, and today was 83.6kg. So i dropped 2kg in the first week and am still dropping. I might be going a bit to fast? I think I will add a small meal of three eggs before bed.

Hung Wellington
01-19-2012, 02:53 PM
84.5kg again today. Eaten myself up slightly the last two days. New plan: Keep diet as it was, and add small meal of three eggs on lifting days only.

Hung Wellington
01-20-2012, 12:04 AM
Only one rest day since pretty hard squatting, since I was trying to make up for missing out on a workout last week. So my core gave in. I really need at least two between squatting and DLing. The other lifts were good though:

DLs
120kg x 4

Chins
BW+15kg x 6
BW+5kg x 6

Mil press
40kg x 2x8

Lat raises
8kg x 8+3+3+3
+=10 breaths while holding the weights in lower pos

Abs - skipped it

This WO is much easier than the squat WO. I will move calves over to this WO to balance it out a bit.

Hung Wellington
01-21-2012, 10:33 PM
BW: 83.8kg

Cardio: 4 hill sprints

Hung Wellington
01-22-2012, 01:01 AM
Example of what I eat:

Notation is fat/carb/prot in grams. Most of the data is from tables, and not weighed, so it isn't 100% correct. Also there are daily variations, and this is just an example.

In the morning: 3 capsules of omega-3 and a multivitamin

Before 12 - a couple of cups of coffee

Around 12 - first meal of the day
6 big slices of bread
6 tbs of Brie
cup of coffe

27/103/33 - 870 kcal

Small meal in the afternoon, usually after 6pm
2 bananas
2 apples
1 shake with 70cc whey protein
If it is a lifting day I eat half the fruit before the WO and the rest after.

3/104/28 - 500 kcal

Dinner, usually from 6pm to 8pm. Approx one hour after WO if lifting day.

3 chicken breats, skinnless and boneless
125g white rice

18/98/105 - 970 kcal


Total:
48g fat/304g carbs/166g protein
2340 kcals

Extra meal in the evening if lifting day:
3 hard boiled eggs
16/2/19 - 233 kcal

I see I am getting a little low on the protein, so maybe I'll add another shake somewhere.

chevelle2291
01-22-2012, 01:23 AM
Where do you live Hung?

Hung Wellington
01-22-2012, 01:29 AM
I'm from Norway, but I just moved to Auckland, New Zealand and will live here for a year.

Hung Wellington
01-24-2012, 01:15 AM
85.1 kg this worming, that surprised me. Hoping it's just a random fluctuation. It's all good though.

Squats
85kg x 18, failed on the 19th

DB floor press
27,5kg's x 8,9

Curlz
ez+20kg x 10+5+3

GMs
50kg x 2x8

Abz - leg raise w back support
8+3+3+3

Hung Wellington
01-24-2012, 11:58 PM
85.1kg

4x hill sprints

Quads really sore after hill sprints on Sunday, 20 rep squatting yesterday and hill sprints today.

Hung Wellington
01-27-2012, 12:08 AM
BW 84.3kg

Deads
60kg 2x3
80kg 2x3
90kg 1x3
100kg 1x3
110kg 1x1
120kg 1x5

I could go heavier than 120kg, but I can still feel my core giving in a little and form suffering. I do think I have improve since I posted the vid though. The easier sets, up to 100kg, are done in a dynamic effort fashion, i.e. I'm trying to do them as fast as I can while keeping perfect form. I think it's really helping me. I'm even considering doing something a little Westside-like with doing a few, say six, dynamic sets like that, and then working up to a max or a double. Perhaps even rotating exercises. Say conventional deads, rack pulls and GMs? Do you think that could help me?

Mil press
40kg 2x10 (+2 reps on each set)

Chins
BW+15kg x7 (+1 rep)
BW x8 (easy)

Lateral raises
8kg 9+3+3+3

Calf raise
150 15+5+5

Hanging leg raise
8+3+3+3
(bent legs on the last two clusters..)

I seem to be adding reps or weight from week to week, so I'm pretty happy about my "cut" so far (only lost 2kg tho).

Hung Wellington
01-31-2012, 12:28 AM
Don't remember what my weight was this morning. 84 point something.

Squats
85kg x 20, this was so hard.

DB floor press
30kg's x 2x6
Was actually wanting to use the 27.5kg's and do higher reps, but couldn't find them.

Curlz
ez bar+22,5kg x 10+3+3+2
10 breath breaks.

GMs
60kg x 2x8
Close stance and starting from the bottom (from pins). Was heavy enough, so I think I'll just stick to this weight next time.

V-ups 12+5+5
Saw on youtube afterwards that I did these wrong, but whatever.

Hung Wellington
02-01-2012, 02:48 AM
Morning weight 83.7kg.

5x hill sprints.

Hung Wellington
02-03-2012, 01:06 AM
morning weight yesterday: 83.1kg, today: 83.5kg

Decided to stop pressing far above my head for my shoulder health. So mil press -> lateral raises from bench + arnold press to right above head.


http://www.youtube.com/watch?v=l4lImpSbaVw&list=UUbm0Sj81L9lEoaqRCNvx57g&index=22&feature=plcp

This is the form I use on Arnold press, but with dumbbells:


http://www.youtube.com/watch?v=6QDATwvkgk4&list=UUbm0Sj81L9lEoaqRCNvx57g&index=54&feature=plcp

Today's WO:

Deads
60kg 2x3
80kg 2x3
100kg
120kg
130kg
135kg
130kg

I think my form is getting better. Should probably film it again soon.

Lateral raises from bench
7,5kg x 8
10kg x 2 (was too heavy)

Arnold presses
15kg's x 13+3+3+3

Chins
bw+20kg x 5, pretty happy about that
bw+10kg x 6

Abs

chevelle2291
02-03-2012, 10:53 AM
why avoiding pressing above the head? I've heard and read many issues with horizontal pressing, but never anything with OHP.

Hung Wellington
02-03-2012, 05:03 PM
My shoulders are problematic. It's the reason I don't bench press (and don't do dips as well :(). I have been able to do military presses fairly well, but there is always something that doesn't feel 100% right, so I thought better to stop it now than keep going and get injured down the road.

Borge Fagerli is one writer, for example, who consistently advices people to limit their ROM on pressing to right above the head. From a muscle building perspective there are advantages to doing "short reps" anyway, so why not I'm thinking. (Those vids are Fagerli btw.)

chevelle2291
02-03-2012, 06:37 PM
are you stretching and warming up properly?

Shoulder dislocations, arm rotations, etc?

Hung Wellington
02-03-2012, 08:13 PM
Yes I am.

I can actually functionally perform the military press without pain. It's more of a "better soon than sorry" thing. Also I don't really see any disadvantages to replacing it with something safer. From what I've read and heard, shoulder development will be sufficient with those other exercises. Only time will tell of course...

Hung Wellington
02-03-2012, 08:17 PM
I feel this is the same story as when I stopped benching. Everyone told me to improve my form, do shoulder rehab work, and everything in my power to be able to bench, cuz you "have to bench". Then I did a bit more digging and found that there were actually safer alternatives that give better chest development than the bench press. I really see no drawback to swapping it out (for me).

Hung Wellington
02-07-2012, 12:43 AM
BW 82.1kg

Squats
87,5kg x 18, failure

Pullovers
12,5kg x 20

DB floor presses
27,5kg's x 10, 11

Curls
ez bar + 25kg x 10+3+3+3

Good mornings
60kg x 2x8

Hung Wellington
02-08-2012, 01:36 AM
BW = 82.8kg

4 x hillsprints

Hung Wellington
02-09-2012, 10:16 PM
BW = 82.1kg

Deads
60kg x 2x3
80kg x3
100kg x3
120kg x3
135kg x1
135kg x1
130kg x1

Lat raises from bench
7,5kg x 2x12

Arnolds
16kg x 14+3+3+3

Chins
BW+20kg x 6 (+1 rep since last)
BW+10kg x 7

Calf raises
150 x 15+5+5

Abs

chevelle2291
02-09-2012, 11:09 PM
Yes I am.

I can actually functionally perform the military press without pain. It's more of a "better soon than sorry" thing. Also I don't really see any disadvantages to replacing it with something safer. From what I've read and heard, shoulder development will be sufficient with those other exercises. Only time will tell of course...


I feel this is the same story as when I stopped benching. Everyone told me to improve my form, do shoulder rehab work, and everything in my power to be able to bench, cuz you "have to bench". Then I did a bit more digging and found that there were actually safer alternatives that give better chest development than the bench press. I really see no drawback to swapping it out (for me).

I don't see anything wrong with not doing bench (I didn't do it for like 8+ months and chest is one of my better bodyparts..db pressing is better in general), however vertical pressing and horizontal pressing are both important movements. If you don't want to use a barbell, do db movements instead.

Personally, I like dumbbells better for just about everything.

Hung Wellington
02-11-2012, 07:55 PM
Right. I get what you are saying.

I am pressing vertically with the DB Arnold presses tho.. I'm only limiting the ROM. I know standard dogma is to always strive for full ROM, but I have also read compelling arguments that it isn't necessary on many movements.

Incidentally - for what it's worth - my last shoulder WO with lateral raises and those "short rep" Arnolds gave my shoulders a hell of a burn. Much more so than the usual Military. I know that doesn't mean it's superior tho.

Anyway, I'll stick to the lat raises and short rep Arnolds for a while and see what happens.

Hung Wellington
02-13-2012, 10:52 PM
BW = 81.something

Almost puked during WO today.. not sure if it was just that I took myself all out or what.

Squats
87,5kg x 20

Really hard, decent form, but then it went downwards..

Light pullovers
12,5kg x 20

DB floor presses
27,5kg x 10,9 (-1 rep on both sets since last)

I felt totally out of energy after this.

Curls
ez+25kg x 10

Droppet the rest-pause sets.

Wanted to puke

Skipped the good mornings.

Went home.

Could have been something I ate or just something else unrelated to the WO too I guess. Hard to say.

Hung Wellington
02-13-2012, 10:59 PM
Small progress summary:

Been on a small cut for 7 weeks. Have dropped around 4 kg. I somewhat arbitrarily set the goal of 80kg (morning weight, empty stomach) when I started, which should be within reach in about two weeks.

Lifts: Have been adding weight or reps to pretty much everything on weekly basis, except DLs where I have been focusing more on form for some workouts. In particular squat has gone from 80kg x 20 to 87,5kg x 20.

Considering today's WO, it feels like I should deload soon. Plan was to wait two weeks, and start a new cycle when my cut was over. But maybe I should just do it now.. I will see what Friday's work out feels like. If I feel awesome I might just keep pushing for a week or two. Knowing my recovery ability is less than stellar and I'm dropping weight I'm a bit cautious about pushing myself too hard tho..

Hung Wellington
02-16-2012, 10:47 PM
Went for a 20min-ish jog last night.

BW yesterday was 80.9kg, and 81.5kg today.

Nordic hamstring with bosu-ball.
0 reps.

lol.

Rack pulls from knee
120kg x 5
130kg x 5
140kg x 5
150kg x 2

Just wanted to try these..

Lat raises from bench
8kg x 2x10

Arnolds (short reps)
17,5kg x 8+3+3+3

That was a bit to heavy actually- not really happy about the form.

Edit: Forgot about the chins. My fav exercise!
BW+22,5kg x 4
BW+12,5kg x 5

Calves on some 45 degree angled machine
35kg x ?
41kg x +5+5

Abs

Probably gonna deload next week - just go in and do some core work and test out some new exercises I wanna try.. Then I'll go right back at it week after. Which will probably be the last week of my small cut.

chevelle2291
02-16-2012, 10:56 PM
Noice good rack pulls.

Hung Wellington
02-16-2012, 11:28 PM
I want to be able to do this for reps:


http://www.youtube.com/watch?v=-f96dmIz8zo

Hung Wellington
02-19-2012, 11:24 PM
Morning weight = 80.6-7 or something

Deload:

Decline bench in max rack
40kg x ?
60kg x 8?

Felt pretty chill.. might add this as chest movement #2 for my next cycle. Assuming my shoulders are OK with that.

Close stance GMs
60kg x 2x8

DB floor press
16kg x 20+5+5+5

Curls
ez+10kg x 20

Abs - misc.

http://www.startracusa.com/images/PRODUCT/medium/14.jpg

Hung Wellington
02-20-2012, 01:17 AM
followed by...

5x hill sprints

Hung Wellington
02-22-2012, 11:40 PM
Morning weight = 80.5kg I think

Have actually been really sore in my chest after Monday's "deload" session.. not sure if it was the 20reps on floor press or the declines that just isolated my chest in a new way.

Deload:

Bosu GHR
Found a way to progress on these: I start on stretched out arms, kind of like start position in a pushup. Hopefully once I can rep on these I will be able to start from the floor.
1x2, 1x2, 1x1

Deficit deads from 20kg plate
60kg x5
60kg 2x3
80kg 2x3
100kg 2x3

Lat raises 5kg x 20

Arnolds (partials) 12,5kg x 15?

Standing calf machine 120 x 18

Abs - Pikes, rollouts, starting from knees..

Can't really seem to find ab-exercises I really like.

Gonna go for some hillsprints later...

Hung Wellington
02-23-2012, 02:24 PM
Gonna go for some hillsprints later...

Went with rowing machine instead. Did some random program on the machine:

1 min row, 1 min break
2 min r, 2 min b
3m r, 3m b
4m r, 4m b
3m r, 3m b

Didn't really see the point of the pyramid. Next time I'll just do 1 min row / 1 min break with high intensity.

Was 79.2kg this morning. That means the arbitrary goal of 80kg is reached. I'm starting to get that labor camp-look. Lots of nice ribs showing. But unfortunately no abs on lower part of belly still. Oh well, I don't want to get any smaller than this. I will try to maintain for the next two weeks, and then the real work begins.

Hung Wellington
02-25-2012, 07:13 PM
Form pics of the bag of bones which is my current body:

Before - 02. jan:

http://farm8.staticflickr.com/7161/6617868591_095503ec8e.jpg

After - 26. feb:

http://farm8.staticflickr.com/7062/6930071551_171d0efdf6.jpg

Legs

http://farm8.staticflickr.com/7197/6783956352_98490c4b81.jpg

Hung Wellington
03-01-2012, 02:27 AM
Morning body weight is 80.something.

I went to the gym on Monday to test my max in squat and max reps in dumbbell floor press. The result was so depressing I couldn't bring myself to write it down. I must have lost a lot of pressing strength in just the two final weeks of my cut or something. I failed at 110kg on squat, then did a rep at 105kg. I was shocked, since I had felt so strong doing almost 90kg for 20 reps just a few weeks earlier. Then I couldn't even get the first rep on floor press with a weight I had done for 6 reps a couple of weeks earlier.

Oh well, the cut is over, so I'm putting it all behind me and trying to pretend it never happened.

Today I tested dead lift and chins. It wasn't very good either, but not the same kind of embarrassing failure as on Monday.

Deads
135kg

Chins
32.5kg + 80.5kg bw = 113 kg

Then I did the usual lat raises, arnolds, calves and some bosu GHRs.

* * *

I have been maintaining-ish this week, and plan to do the same next week. Then I'll start eating at a surplus, and I'll also start a new "intensity cycle" in terms of my training.

I feel my deadlifting has been kind of random, so I want to do something more structured. I'm going with 5/3/1 on the deadlift.

As for my squat, my knees are acting up (I have a history of this.. useless body), so I am not sure what I will do. I am thinking about just swapping back squat for front squat. I don't care about getting big numbers on the big three anyway. My priorities are 1) staying healthy and injury free, 2) getting an athletic body.

I'm gonna do a high rep phase on the assistance exercises now, gradually going down, week by week, until I end up at 6-9 reps.. otherwise the program will look mostly the same.

Hung Wellington
03-06-2012, 12:53 AM
BW is stable.

Bosu GHR/russian leg curl
3 reps
1.5 reps

finally I'm doing real reps on this one.

Front squat
60kg x 5
70kg x 5
65kg x 5

DB floor press
17.5kg x 20+5+5+5+5

Curls
ez+12.5kg x 20+5+5+5+5

Calves
120 x 20+5+5+5+5

Core: Ab-wheel rollouts, leg raises

Hung Wellington
03-09-2012, 09:03 PM
Had two beers before my workout yesterday. Which wasn't the smartest idea I've ever had.

Half a workout yesterday:

Bosu russian leg curl
2x2

DL (5/3/1)
107.5kg x 8

Hip thrusts
60kg x 8
40kg x 8

Chins
BW x 14+4+2

..

Rest of workout, today:

Decline in max rack
40kg x 20+5+5+5+5

Lateral raises sitting on bench (w/o stop)
6kg x 14+4+3

Partial arnolds
12,5kg x 20+5+3+3

The goal was 20+5+5+5+5 on all the exercises.. so some good overestimation of my shoulder's volume tolerance right there.

About 15mins of some interval stuff on an elliptical.

Hung Wellington
03-12-2012, 02:29 AM
Front squats
60kg x 3
75kg x 4,3,3

Was mostly limiting the reps due to pain in the wrists. I'll try to go for sets of 5 next time.

GMs
60kg x 8
65kg x 8

Floor press
19kg x 20+5+5+5+5

More reps than planned. Hard to pick the right weight in this rep range.

Curls
ez+15kg x 17+5+5+4

Calves
135 x 17+5+5+5

Core - ab wheel, 2 sets

Hung Wellington
03-14-2012, 12:52 AM
Bosu Russian leg curl
2.5, 2

Deads
115kg x 6

Hip thrusts
60kg 2x8

Chins
BW 14+3+2

Decline in max rack
50kg 17+5+5+5

Lat raises
5kg 15+5+5+5

Partial Arnolds
14kg x 14+4+4+3

Feel like I'm over working the shoulders. I'll drop one of the shoulder exercises.

Also my right shoulder is problematic on the horizontal barbell pressing.. as it always has been. Seems like I might have to just stick with DBs.

chevelle2291
03-14-2012, 01:21 AM
you still drinking a ton?

Hung Wellington
03-14-2012, 01:43 AM
Hehe, nah.

I don't think I ever drank a ton.. probably just gave that impression with starting that thread about drinking a lot after a workout. And I guess me having two beers BEFORE my workout (it was an after-work thing with a colleague) further up here doesn't help on the impression..

But really, I'm very moderate in my drinking now.

chevelle2291
03-14-2012, 01:44 AM
yea, i'm no Puritan, but that post made me question priorities a bit. :)

Hung Wellington
03-14-2012, 02:01 AM
Well I must have made quite an impression. I seem to mostly talk about either drinking or some injury I need to work around lol.

Btw, forgot to mention how I'm doing diet wise: I have been maintaining for two weeks after my small cut. That seemed to work well and my weight staid dead put in the 79.5-80kg range. So on Monday I added about 300 kcal to my daily intake. I'll keep that up for a couple of weeks and see what happens to my weight.

GazzyG
03-14-2012, 04:24 AM
Good luck with the bulk, mate. I'm sure your strength will rise dramatically now you're upping the eating a little. Hopefully, with you being naturally so skinny, the fat'll stay off too!

Hung Wellington
03-16-2012, 04:29 PM
Thanks G!

Bosu russian legcurl
6, 2

It's amazing how neural this excercise is. All of a sudden I'm doing 6 reps, when just a few weeks ago one rep seemed impossible.

DB floor presses
22.5kg x 15+5+5+4

Curls
ez+17.5kg x 15+5+5+4

Some reverse lunges off a bench
2x8

Calves
150 x 14+5+5+5

Core - ab wheel and leg raises

Hung Wellington
03-25-2012, 11:57 PM
Was sick all last week with some kind of diarrhea and a slight fever. Couldn't move much nor eat much. Probably lost some weight. Went back at it today with the same weights as the week before I got sick, got a few less reps but that's OK considering the sickness I think.

Front squats
70kg x 3
75kg x 3
75kg x 2

Felt something weird in my knee and was to pussy (read smart) to keep going.

DB floor press
22.5kg's x 14+4+3+4

Curls
17.5kg x 14+4+3+2

Calves 150x15

Hung Wellington
04-02-2012, 06:34 PM
So I got sick again! God I hate that stuff. Almost two weeks with minimal physical activity and minimal eating.

Anyway, I'm well now. Here's yesterday's WO:

Front squat
60kg x 3
70kg x 3
75kg x 3
70kg x 3

DB floor press
22.5kg x 14+4+4+4

EZ-bar curls
30kg x 15+4+4+4

GMs
60kg x 8
80kg x 5

Hung Wellington
04-16-2012, 04:17 AM
Oops, haven't update for a while..

Still sticking to the program.

Last two WOs:

Deads 120kg x3
Hip thrusts 60kg x 2x8
DB decline bench 19kg x 22+5+5+5+5
Chins BW x 12+3+2+2
Arnold presses 16kg x 12+4+4+4+2

Today:
Bosu russian leg curl 2reps, 3reps
Reverse lunge off a bench 2x10 (per leg)
DB floor press 24kg 12reps, 16reps
Calves 165 x 9+3+3+3+3
Ab wheel

Hung Wellington
04-21-2012, 05:42 PM
Deads 75kg x 5 (deload)
Chins BW+5kg x 12+2+2 (took of 5kg) +2+2
Arnolds 16kg's x 12+4+4+4+4
DB decline 22kg's x 12, 10

Noticed I'm not gaining weight, so will add more food.

Hung Wellington
04-23-2012, 04:58 AM
Russial leg curl on bosu 2x3

DB floor press
27,5kg's x 9,10

Front squat
70kg x3
75kg x3
80kg x3
82,5kg x2

Calves 165 x 10+4+4+4

Core

GazzyG
04-23-2012, 07:42 AM
Good work, squats and deads, can't go wrong! Get nomming!