Diary of a K-Daddy

[K-Daddy]

I'm about to start my first real bulk so I figured I'd track my progress. I'm doing a short bulk starting now (mid-November '02) and going til probably the end of February '03. The main focus is on my legs and back because I feel like those are the most lagging.

I won't do much diet posting because, well, it just takes too long. I'm 6'2, 190ish at maybe 14-16% bf. Most of my lifting is done purely for hypertrophy and not for strength, though I'll probably do my maxes at the end of this. I'm taking in about 3000-3500 calories a day. I don't require much over maintenance to grow because I'm a "hard loser" and an "easy gainer" as if there really are such things. Anyway, enough babbling. Here we go:

CHEST

Decline bb bench: x10 @ 135, x8 @ 155, x15 @ 105
DB press: x8 @ 40's, x8 @ 50's
Cable flyes: x8 @ 80/side dropped to x8 @70 dropped to x10 @ 60 dropped to x12 @ 50

BACK

DB rows: x8 @ 60, x8 @ 70
Reverse pec-deck: x8 @ 50, x8 @ 60
Cable rows: x8 @ 100, x8 @ 120, x12 @ 70 slooooow "dropped" to x10 @ 90

NOTES: Felt good after workout. DB press felt weak, but I haven't exactly exerted myself in a while. I'll probably start with those next time as I know I can (and have) get 75's for at least 4. DB rows were popping my shoulder, so I had to drop those quicker. I normally do 80's without pain, but this time it really hurt. I might just be being a pansy about it. Did the reverse pec-deck to give it a shot...didn't really like it. I'll probably add T-bar rows in its place. Cable rows were more or less finding out where I'm gonna be starting from. Drop sets on anything have always given me the best workout so I'll probably continue to include them as the last set of that particular bodypart. Overall, the workout left me feeling pretty good, but I think I've lost some strength after cutting. Oh well...I'll just have to get it back one of these days.

[Relentless]

Congrats on starting a journal, K-D.

The reverse flye machine is hard to get used to but it may be worth it if you think your rear delts are lagging. They get hit a bit on rows, etc, but that's one of the better isolation exercises. T-Bar rows are excellent though.

Good luck.
C

[galileo]

:spam:

[GeneticallyGifted]

I would like to give you alittle :spam: seeing galileo's spam and add the anti of another :spam:

GG

[K-Daddy]

Wednesday, November 20, 2002.

LEGS

Hack Squat: 10 @ 180, 10 @ 270, 10 @ 270
Lying Ham Curls (proper name = ?) 10 @ 70, 10 @ 90, 10 @ 100
Calves (don't know the exact name of machine) 10 @ 200, 15 @ 290, 20 @ 340, 15 @ 290

ABS

Weighted crunches: 10 @ 30, 10 @ 40, 10 @ 45

NOTES: Still trying out stuff and seeing where I'm at. Up to this point, it's been basically a long cutting cycle and I've been doing pretty much circuit training for the past I dunno how long. Quads are killing me from the hack squats. I'll probably get to some real squats sometime. Hams felt pretty spent after ham curls. Calves felt nice and pumped, but I should've done more weight and maybe three sets...or same amount of sets and fewer reps. Either way, they felt fine. I can tell that on Friday, I'm gonna have some killer DOMS...and luckily for me, that day I get to work 10-1 at one GNC and 3-9:30 at another! What a long day that'll be. Bi's, tri's and shoulders on Friday.

Diet's been good. Been basically eating a lot of food. I feel kinda bloated, but that goes away sometime around the middle of the day when I piss off most of the water.

Supplements include lots of ProMax bars (cheap, tasty as hell, and quick...since I have no time to prepare food), Optimum egg protein (mixed with milk...VERY good), creatine, multivitamin (GNC - Mega Men), and when I can remember to take it, some ZMA.

[Franjipani]

Good luck with your Bulking K-daddy:thumbup:

[K-Daddy]

Little late on this one, but...

Friday, November 23, 2002

BICEPS

Straight bar curl: 10 @ 50, 10 @ 50
Hammer strength curl: 10 @ 75 dropped to 10 @ 65 dropped to 10 @ 55

TRICEPS

Cable pushdowns: (very strict form) 10 @ 90, 10 @ 100, 10 @ 120
Single-arm pulldowns: (again, very strict form) 10 @ 40 dropped to 12 @ 30 dropped to 15 @ 20

SHOULDERS

DB side raises: 10 @ 15, 10 @ 20, 10 @ 15 dropped to 10 @ 10
Machine shoulder presses: 10 @ 60 dropped to 10 @ 50 dropped to 10 @ 40

NOTES: Got a great pump from all of this. I'm still trying myself out, seeing what I need to do. Shoulder workout was awesome, but I'm gonna increase the presses as those went up too easily. The side raises felt great. Really need to increase the weight on both triceps exer's since they went up (down?) too easily. Biceps could've been hit harder too. Might do for some EZ bar curls/preacher curls next time instead of the straight bar...depends on availability. The hammer strength curl is great, though, so I'll keep it for my last exercise (which is always a drop set anyway).

On a side note, legs are still aching, especially calves. Never really had much DOMS in my calves. Pretty cool feeling. Quads and hams are still sore, too, but not as pronounced. Chest and back still kind of sore, but nothing too bad.

[K-Daddy]

Well, ok, this is a little late, but...

Monday, November 25, 2002

CHEST

Dips: 10 @ BW, 10 @ BW
DB Presses: 10 @ 50's, 10 @ 60's, 6 @ 60's
DB Flyes: 10 @ 30's dropped to 10 @ 25's
I did something else, but I can't remember what.

BACK

All I can remember:
Cable rows: 10 @ 90, 10 @ 110, 10 @ 120
I think I may have done a dropset after this, but I forget.

Diet's been ok, haven't been getting enough sleep lately. Keeping the weight low so I can get enough reps in. For the next couple of weeks I'm going to try some maxes and then go full-force for the next 8 weeks (full-force for building some mass, that is). I don't wanna bulk for too long because I wanna be cut for the summer...plus I already had some bodyfat that could've stood to be lost before I started the bulk.

[bradley]

Just curious as to what part of Alabama are you from? Good luck with the bulk.