Here goes my slow winter bulk!
Goals: 210lbs by the end of December!
Currently 187lbs, 6' 2.
I was suggested Rippetoes and i had a go with it today and i like it, so here goes...
3x5 Squat - 210
3x5 Bench Press - 175
1x5 Deadlift - 285
2x8 Dips - Body Weight
Comments: I cant hack drinking my PWO shake while working out lol i almost threw up.
I'm going to use this to simply keep track of my weights used every session, and maybe put some diet stuff in too and progress pics later...
Last edited by unj; 10-05-2008 at 01:46 PM.
3x5 Squat - 200lbs - I dropped the weight a little to go lower and get almost ass to grass!
3x5 Standing Mill Press - 110lbs
3x5 Bent over BB rows - 132
2x8 Chins - Body Weight, I was so tired!
2x5 BB Curls - 88lbs
It was a good workout but i actually couldn't properly manage the chins after all the compound lifting haha!
Last edited by unj; 10-08-2008 at 02:10 PM.
Yesterday was a total B*tch of a workout!!! Squating 3 times in a week is damn hard..
3x5 Squat 200lbs
3x5 Bench 175lbs
1x5 Deadlift 285lbs
2x8 Body Weight Dips
Week 1 down, now onto Week 2 with a 2.5% increase on all Poundages.
Animal Pump is the best supplement i'v ever used, highly recommend it. It gets my psyched for the workout and good pumps along with impressive strength gains.
Week 2 Begins, so im upping all exercises that i can with a 2.5% increase but on some exercises this might not work out plus the least weight in the gym is 1.25kg plates!
3x5x52 Standing OH Press
3x5x62.5 BB row
Note: I have changed all weight counting to Kilograms cos pounds were starting to bug me because somethings dont have pounds labeled so i cannot be bothered to convert. This way i get psyched to lift more because it sounds like less weight too! The increments weren't too bad but quads aren't being worked properly!
Last edited by unj; 10-14-2008 at 11:13 AM.
As far as diet goes, seeing as i have made a gain of strength even though i probably just started on a lower weight then i should have from week 1 i wont adjust calories and will stick to around 3200! When i get stuck ill up this value.. I have also for the first time been getting 150g of protein roughly almost daily which is good! Creatine & Whey don't do wonders for the stomach though!
3x5x81.5 Bench Press - having to force some reps by arching my back!
1x5x132.5 DL - real problem with grip, did 2 then put the bar down to regrip!
Comments: Need to buy wraps for the deadlift i think, only reasn why i cant lift more is because of the grip issues.
Bowl of cereal with full fat milk
Egg sandwich - 2 bread slices
1 Large naan bread with vegetables and mince meat - Indian/pakistani food!
PWO shake with 1 scoop whey and hakf liter of full fat milk
Wedges with brocolli and cheese and chunks of salmon!
Chocolate brownie with custard along with some milk!
A multi vitamin tablet for luck ;-
This is a clean bulk, so the only problem i see was the dessert but its ocassional.
I'll do the totals tomorrow! Busy atm....
Last edited by unj; 10-14-2008 at 07:18 PM.
3x5x50 OH Press - Having difficulties so dropped down to 50! I can do it much better seated this hurts my back.
3x5x62.5 BB Rows
Finished up with some quick ab work and a few curls...
Good workout! On to next weeks further 2.5% increase! Only things not improving are chins & OH press but im going to find benching more very hard! DL, Squats, Dips, Rows are all gd to go up.. Really need some straps though.
Week 3 of Starting Strength!
I am getting leaner so i need to up my cals by a few hundred! However lifts are still going up! I ordered some wraps so my DL should be able to keep increasing without my grip dying on me!
Workout 2 - Week 3
3x5x52.5 OH Press
3x5x65 BB Row
3x5 Chins (I hate Chins! I got good and now i suck again when i stopped doing them)
Ab work + a few curls to finish up...
Comments: Good workout, i think i can do a much heavier row but ill push it up with time. Still waiting for wraps, hopefully have them tomorrow or day after in time for the DL on Saturday!
Workout 3 - Week 3
2x5x82.5, 1x5x80 Bench
2x8xBW + 6.25 Dips
Comments: Another week to an end, struggled a bit with the bench increment however next week i should be able to do all 3 sets with 82.5 because this week i have a spotter too! The wraps arrived and i did my set without any grip problems! Bring on the higher weights...
Next weeks kilogramage lol...
OH press 52.5,
Dips, BW + 7.25,
Workout 1 - Week 4
3x5x70 BB Row
3x5x52.5 Standing Mill Press
Comments: Finally improving on the chins! I really have no endurance lol. Cant wait to DL with 145 tomorrow!!! Might even go to 150! See how it goes...
Workout 2 - Week 4
2x5x82.5 1x5x85 Bench!
Comments: This workout went great! The squating was hurting my back a little but im soo happy that i did my last set of bench with 85 so i can do my 3x5 with 85 next week!
Workout 3 - Week 4
3x5x52.5 OH press
3x5x70 BB Rows
Comments: Okay so i was feeling good and so i decided i would try a 1 rep max Bench Press! I haven't done one since before the summer, in fact the last time i tried i got 180! But my summer didn't allow me to work out much but none the less I'm impressed with what i hit... i got 220lbs with decent form and 200lbs with very good form... next target 250lbs!
Workout 1 - Week 5
1x5x80, 2x5x85 Bench
2x12x100 DL - Left wraps home and wasn't feeling too energetic so just did reps for a change and for my stupid grip!
Comments: Not so great a workout, i hadn't eaten enough and was lacking in energy! Also now i don't think i can make tonight's workout argh!
Last 2 weeks have been as follows:
Week 6 - Full weeks rest!
Week 7 - Workout 1
3x5x55 OH press
3x5x80 BB Rows
Week 7 - Workout 2
3x5x95 Squat in Smith (No choice all racks full)
2x5x82.5, 1x5x85 Bench (Smith again!!)
2x16xBW Chins (No belt for weights)
Week 7 - Workout 3
Week 8 - Workout 1
3x5x80 Bench (Didn't feel too good)
Comments: Crappy workout kind of abandoned it, Squats hurt me! So didn't want to risk it... Will be back up to normal standards Wednesday!