Bulking E_P_B

[Chris Rodgers]

As I've said, I have decided to bulk(for real this time). I will use this to record my calories and training during this bulking phase.


4/23/01
159 lbs

Calories:~5,850 cals


Training: Push

1.Flat bench press-75x7, 105x5, 135x4, 195x2, 185x4
2.Inc. bench press-105x6, 170x3, 160x4
3.Stand. db press-20'sx9, 30'sx7, 45'sx10
4.Rotator exercises


Good day overall

[Chris Rodgers]

4/24/01


Calories:~5,500


Training: Pull/legs, grip, abs

1.Deadlifts-135x4, 185x3, 225x2, 275x1

those were warmups, decided to try deads while standing on my platform. Makes the ROM about 4.5 inches greater. I used 225x12. These felt good. I will do them again next dead workout.

2.Barbell rows(overhand)- 95x7, 145x7
3.leg curls- 50x7, 75x7
4.grip work-tried one arm rack holds with bb-used 135lbs.
5.abs


Went well.

[Chris Rodgers]

4/25/01


Calories:~5,200


Training: Rest day

[Chris Rodgers]

4/26/01


Calories:~5,100


Training: Felt like crap. Have decided to make Thursday a small muscle group day. I will train arms and abs. I will also be training at night starting next week. Want to see if it will make a difference. I am not a morning person!

Only notable lift from today: Close grips- 170x5

[Chris Rodgers]

4/27


Calories: Only~4,500. Stomach was bothering me.


Training: Rest day

[Chris Rodgers]

4/28


Calories: Took down ~5,100 cals


Training: Rest, had baseball practice



4/29


Calories: Not Good! I was dead tired at like 7:00, so I figured I'd take a nap. Bad idea. I slept for the next 15 hours!!! So total cals for the day was a whopping 2,500.


Training: Rest day

[Chris Rodgers]

4/30


Calories: ~5,350 cals


Training: Had first night workout in a while. Will probably take a week or two to get back into it. Went pretty good, not great.

[Chris Rodgers]

5/01


Calories: ~5,100



Training: Back, biceps, grip

1.Deadlifts on block-135x6, 185x3, 225x2, 275x9
2.Wide grip chins- BWx10
3.Barbell rows(overhand)-95x6, 145x7
4.Barbell curls-45x7, 60x5, drop set-75x8 65x3 55x3 45x4
5.hammer curls-20'sx5, 35'sx7
6.grip work- went up to 275lbs on overhand bb holds


After the deads I was shot!! I was huffing and sweating like a mofo! I wanted to do more sets, but I was so shot I just did 1 work set of everything. Very happy about the deads. I will continue to use the deads on the block until I get up to 315 for reps. I will then go back to deads off the floor, hopefully much stronger than before.

[Chris Rodgers]

5/02


Calories: ~4,600



Training: Rest day

[Chris Rodgers]

5/03


Calories: ~4,100


Training: push

1.Inc. DB press-30'sx8, 45'sx6, 60'sx3, 75'sx7, 80'sx5
2.Seated DB press-25'sx8, 40'sx5, 60'sx6, 65'sx2
3.Close grip bench-95x6, 135x3, 165x4


Felt great on incline and seated db presses. Most weight I've ever used on those. Close grip suffered because of the other 2 exercises, but it was worth it.


Tomorrow is squat day!!!

[Anthony]

How's it feel to realize that the only exercise you had a remote chance of winning is now one of my best?

You didn't really think you were going to win, did you? tuttut

[Chris Rodgers]

5/04


Calories: bad day. ~3,800 cals



Training: Legs

1.squats- not good, went for 3 plates, didn't happen
2.Started to do some calf raises, felt like I was gonna pass out, cut it short.


Next week will be a good squat workout, no matter what!!

[Chris Rodgers]

5/7


Training: Push
(only work sets shown)
1.Incline bench press-170x5, 185x1
2.Dips-Body+45x10
3.Overhead db ext.-60x11(pause) x4, (pause) x3

Workout was quick! Those were my best lifts to date on inclines. I am going to stick with them for a bit.

[Chris Rodgers]

5/8


Training: Pull

1.Deadlifts on block-300x8(sweet )
2.Wide grip chins-BWx8(shot!)
3.Close grip cable rows-160x6, 160x6



I will be doing 2 pull workouts per week, so I will only be doing a row and grip work with deads from now on. The other day, I will do chins and a different row. This should be better, considering I am shot from deads.