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Thread: Bulk Strength [1-10-10] - [4-3-10]

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  1. #1
    Wannabebig Member
    Join Date
    Jan 2010

    Bulk Strength [1-10-10] - [4-3-10]

    This journal is regarding the strength and size progress over a 12 week timeline following a routine that was created by Tom Mustaffis. The focus of this period of time is to gain as much muscle and strength in preparation for the summer.

    Background Information:
    I have been working out for almost a year and a half at the beginning of this journal. I started out with the following:

    Height: 6'2"
    Weight: 145lbs

    Neck: 14"
    Chest: 35"
    Arms: 10"
    Waist: 28"
    Quads: 18"
    Calves: 14"
    Fore-arms: 9"

    As of the beginning of this program:

    Height: 6'2"
    Weight: 200lbs

    Neck: 16"
    Chest: 43"
    Arms: 14 1/2"
    Waist: 35"
    Quads: 25"
    Calves: 16"

    I have been bulking since September 01 at around 185-188lbs after a mini-cut.

    Routine And Goals
    Monday: Back
    Tuesday: Chest / Pressing
    Wednesday: Rest
    Thursday: Lower Body
    Friday: Biceps / Triceps
    Saturday: Shoulders
    Sunday: Rest
    Specific Workouts:

    Chest / Pressing:
    - Bench Press - 5/3/1 Protocol
    Final Goal: 205, 225, 245
    - Decline DB Press (2 sets of 5 reps)
    Final Goal: 85lbs
    - Incline DB Bench Press (3 Sets of 8-10 reps)
    Final Goal: 75-85-80
    - DB or Cable Flyes (2 sets of 10 reps)
    - Machine Press (Hammer, etc.) (1 set of 25 reps, cluster set)

    - Chins / Weighted Chins (3 Sets)
    Final Goal: 15 Reps
    - One-Arm DB Rows (3 Sets of 5-10 reps)
    Final Goal: 90,100,90
    - Tbar Row (2 Sets of 8-10 reps)
    Final Goal: 180lbs
    - Close Grip Pulldown (2 Sets of 8-10 reps)
    Final Goal: 15
    - Seated Rows (2 Sets of 10-15 reps)
    Final Goal: 12

    - Squat - 5/3/1 Protocol
    Final Goal: 255, 275, 315
    - Deadlift - (3 Sets of 3-5 reps) - Alternate every other week.
    Final Goal: 315x5
    - Leg Press - (2 Sets of 5-15)
    Final Goal: 6x Plates
    - DB or BB Lunges (2 Sets of 5-8 reps)
    Final Goal: Not sure
    - Leg Extension / Leg Curl: (2) sets of 10-15 reps each
    Final Goal: Not sure
    - Calf Raises [On Leg Press] (3 Sets of 10-25 reps)
    Final Goal: Not sure

    Biceps / Triceps:
    - Bench Dips or Parallel Dips (3 Sets of 5-10 reps)
    Final Goal: 90lbs
    - BB Curls (3 Sets of 5-8 reps)
    Final Goal: 115lbs
    - Overhead BB/DB Extensions (2 Sets of 8-10 reps)
    Final Goal: 45lbs
    - Hammer Curls (2 Sets of 8-10 reps)
    Final Goal: 45lbs
    - Pushdowns (2 Sets of 8-10 reps)
    Final Goal: 15
    - Concentration Curls (2 Sets of 8-10 reps)
    Final Goal: 45lbs
    - Rope Pushdowns (1 Set of 50 reps)
    Final Goal: 10, 10, 10, 10, 10

    - Loaded Plates Military Press (3 Sets)
    Final Goal: 175lbs
    - DB Lateral Raises (2 Sets of 8-10 reps, Drop Sets)
    Final Goal: 45lbs
    - Cable Upright Rows (2 Sets of 10-12 reps)
    Final Goal: 10
    - Reverse Pec Deck (1 Set of 15 reps)
    Final Goal: Not sure.
    - Neutral Grip Machine Shoulder Press (1 Cluster set of 25+ reps)
    Final Goal: Not sure
    - Face Pulls / Rotator Work (5 Sets total)
    Final Goal: Not sure

    Around 4.2k a day.

    No specific diet as of yet. I had one but for the time being I am off of it, I just focus on getting a few stuff in and mainly my shakes.

    I plan to begin eating clean again a month out of cutting period then slowly start decreasing my calories by 10% for a steady slow weight loss.

  2. #2
    Wannabebig Member
    Join Date
    Jan 2010
    [Week 1]

    Wednesday Morning Weight: 203lbs

    -Back Day-

    - 2x10, 1x8 Wide Grip Pullups(Body-weight)
    Note: These were tough but felt fine, I failed on the ninth reps of the third set though.
    - 3x10 Dumbbell Rows(65, 70, 75)
    Note: These felt fine though 75lbs were very tough for me.

    At this point I was debating to do T-Bar rows or BB rows and eventually attempted to do BB rows. I did a two sets of BB rows at 155lbs, then 135lbs and then decided to just do T-Bar rows instead.

    - 2x10 Close-Grip Pulldowns(12)
    - 2x15 Seated Rows(8)

    -Chest Day-

    - 5/3/1 BB Bench(185,195,205)
    Note: This was fairly sketchy as the 2nd and 3rd set felt easier than the first set.

    - 2x10 Declined DB Bench(65lbs)
    - 3x10 Inclined DB Bench(55,60,65lbs)
    - 2x10 DB Flies(30lbs)

    - 1x25 Cluster Set(4x Plates)
    Note: I didn't do this correctly due to not exactly knowing how to this workout.

    -Leg Day-

    - 5/3/1 Squats(205, 215, 225)
    Note: This felt alright but could have felt better.

    - 3x5 Squats(225lbs)
    Note: Was fairly light but I was mainly working on my form.

    - 2x8 Leg Press(4x Plates)
    Note: Felt a lot tougher than the 4x8 sets I did before with that weight.

    - 2x10 DB Lunge(45lbs)
    Note: First time I have done that exercise so I went fairly low in weight, the exercise felt pretty weird to me nonetheless.

    - Superset: 2x10 Leg Curls/ 2x10 Leg Extensions
    - 1xFailure Seated Calve Raises(4x Plates)

    -Arms Day-

    - 1x10 Dips(Bodyweight), 2x10,8 Dips(45lbs)
    Note: Dips were pretty tough, I decided to warm up with bodyweight before going with the 45lb plates.

    - 3x10 BB Curls(70lbs)
    Note: Felt extremely easy, my arms felt really well on this exercise.

    -1x10 Overhead DB Extension(55lbs)
    -1x8 Skullcrusher(70lbs)
    Note: I didn't like how the overhead db extension felt on my shoulder so I tried the skullcrusher exercise next, I also didn't care for it much either.

    - 2x12 Hammer Curls(30lbs)
    - 2x10 Pushdowns(10)
    - 2x8 Conc. Curls(30lbs)
    - 1x50 Cluster Set Rope Extensions(6)

    -Shoulder Day-

    - 3x8 Plate Loaded Shoulder Press(135lbs Per Side)
    Note: This was a pretty tough lift for my shoulders.

    - 2x10 Lateral Raises(30lbs)
    - 2x10 Cable Upright Rows(6)
    - 1x15 Reverse Pec Dec(Unknown)
    - 1 Cluster Set of 25 Neutral Grip Overhead Press Machine(Unknown)
    - 5x Face Pulls(Unknown)
    Last edited by Trepkos01; 01-29-2010 at 05:49 PM.

  3. #3
    Wannabebig Member
    Join Date
    Jan 2010
    Week 2

    Wednesday Morning Weight: 204lbs

    -Back Day-

    - 3x10 Wide Grip Pullups(Body-weight)
    Note: Pullups felt better than last week but were still fairly tough.

    - 3x10 Dumbbell Rows(70, 75, 80)
    Note: Focusing on moving up in weight on these, 80lbs felt pretty tough, especially for my left arm which is a little weaker than my right.

    - 2x10 T-Bar Rows(115lbs)
    Note: These felt pretty good, I worked with a wider grip this time around.

    - 2x10 Close-Grip Pulldowns(12)
    - 2x15 Seated Rows(10)
    Note: Moved up in weight on the seated rows, was tough but felt solid.

    -Chest Day-

    - 5/3/1 BB Bench(195,205,215)
    Note: Felt pretty tough, but manageable, really need to focus on gaining strength in this area.

    - 2x10 Declined DB Bench(70lbs)
    - 3x10 Inclined DB Bench(60,65,65lbs)
    - 2x10 DB Flies(35lbs)

    - 1x25 Cluster Set(4x Plates)
    Note: Did this correctly, felt really good and didn't have any real trouble until the last two sets(Of 5)

    [Forgot To Do Legs]

    -Arms Day-

    - 3x10,8 Dips(45lbs)
    Note: Dips went great as 45lbs was tough but felt pretty good.

    - 2x10, 1x8 BB Curls(90lbs)
    Note: I went up 20lbs on bb curls today, curls felt extremely good with only failing on the 8th rep on the last set.

    -1x10 Overhead DB Extension(65lbs)
    -2x10 One-arm Overhead DB Tricep Extension(30lbs, 35lbs)
    Note: I still didn't like Overhead db extension, so I did two sets of one-arm triceps extensions instead which felt alot better.

    - 2x12 Hammer Curls(35lbs, 40lbs)
    - 2x10 Pushdowns(12)
    - 2x8 Conc. Curls(35lbs, 40lbs(a few rep), 35lbs(a few reps))
    - 1x50 Cluster Set Rope Extensions(10,8,6,6,6)
    Note: I went up in weight on all of the above exercises, hammer curls were done with 40lbs which felt great, Pushdowns went even heavier, I did 35lbs on the concentration curls for the first set which was tough, then tried to do 40lbs, I could only do a few reps so immediately when I failed, I picked up the 35lbs and attempted to finish out the set with that. The cluster set was extremely enduring.

    -Shoulder Day-

    - 1x8 Plate Loaded Shoulder Press(150lbs Per Side), 2x10 Plate Loaded Shoulder Press(135lbs Per Side)
    Note: I was going to go heavier on the shoulder press which was very tough for the first set, I decided to just continue with the same weight as last week for the remaining two sets.

    - 2x10 Lateral Raises(40lbs)
    - 2x10 Cable Upright Rows(8)
    - 1x15 Reverse Pec Dec(90lbs @ inc:10)
    - 1 Cluster Set of 25 Neutral Grip Overhead Press Machine(Unknown)
    - 5x Face Pulls(8)
    Note: I increased the weight on alot of these lifts compared to the previous week, especially as I get use to alot of them.

    To also note, On Wednesday I do a 20-30 minute core routine, including oblique twists, side-leans, fore-arm work, decline crunches, leg raises.
    Last edited by Trepkos01; 01-29-2010 at 06:03 PM.

  4. #4
    Wannabebig Member
    Join Date
    Jan 2010
    [Week 3]

    Wednesday Morning Weight: 205lbs

    -Back Day-

    - 2x15, 1x12-13Wide Grip Pullups(Body-weight)
    Note: Was very explosive, felt like a feather, the last set was a bit tougher though, no kipping.

    - 3x10 Dumbbell Rows(80, 85, 80)
    Note: I'm really starting to move up in weight on dumbbell rows, hoping to continue progressing at this pace.

    - 2x8 T-Bar Rows(135lbs)
    Note: Wide-grip feels a lot better as far as t-bar rows are concerned.

    - 2x10 Close-Grip Pulldowns(14)
    Note: Decided to go up in weight on these as well, these were very tough to do after everything else.

    - 2x15 Seated Rows(10)
    Note: Still not seeing much of an ease increase in this since I increased the weight from the first week.

    -Chest Day-

    - 5/3/1 BB Bench(205,215,225)
    Note: This was very tough and for this reason I will probably be benching with support from the power rack next week so I don't murder myself.

    - 2x10 Declined DB Bench(75lbs)
    Note: These were noticeably tougher, could feel a good stretch in my left pec in particular.

    - 3x10 Inclined DB Bench(65,70,65lbs)
    - 2x10 DB Flies(40lbs)

    Note: All of these felt pretty good.

    - 1x25 Cluster Set(4x Plates)
    Note: I didn't do as well on these as I did last week unfortunately, still a solid lift.

    -Leg Day-

    - 5/3/1 Squats(215, 225, 235)
    Note: Felt very good, I am hoping that I increase in strength on these fairly quickly.

    - 2x8 Leg Press(4x Plates 1x25lb plate)
    Note: Felt very tough, may need to work on my foot placement a bit.

    - 2x10 DB Lunge(50lbs)
    Note: I'm getting noticeably better at these but still this is a very diffcult exercise for me to do.

    - Superset: 2x10 Leg Curls/ 2x10 Leg Extensions(100, 120)
    - 1xFailure Seated Calve Raises(4x Plates)

    -Arms Day-

    - 2x10,8 Dips(70lbs), 2x10 Dips(45lbs)
    Note: 70lb dips felt extremely tough to do, I also felt it strained my chest alot more than my triceps so my chest may not be strong enough to support that weight just yet, I will probably work up to it in a slower fashion.

    - 2x8 BB Curls(100lbs), 1x10(90lbs)
    Note: 100lbs was noticeable harder but manageable, 90lbs felt really light afterwards.

    - 2x10 One-arm Overhead Extension(35lbs)
    Note: These felt pretty good and went well.

    - 2x12 Hammer Curls(40lbs)
    - 2x10,8 Pushdowns(14)
    - 2x8 Conc. Curls(40lbs, 35)
    - 1x50 Cluster Set Rope Extensions(10,8,8,6,6)

    -Shoulder Day-

    - 1x10, 1x8, 1x6 Plate Loaded Shoulder Press(135lbs Per Side, 145lbs Per side)
    Note: This was a pretty tough lift for my shoulders.

    - 2x10 Lateral Raises(40lbs)
    - 2x10 Cable Upright Rows(8, 10)
    - 1x15 Rear Flies(110lbs)
    - 2x10 DB Shrugs(100lb)
    - 1x25 Cluster Set(130lbs)
    - 5x8-10 Face Pulls(8)
    - 2x10 BB Shrugs(245lbs)

    Note: Good increase across the board on all of these. Don't really like the feeling of the machine shoulder press.

  5. #5
    Wannabebig Member
    Join Date
    Jan 2010
    [Week 4]

    Wednesday Morning Weight: 209lbs

    -Back Day-

    - 1x8 Pullups(Bodyweight+25lbs), 1x15 Pullups(Bodyweight), 1x10 Pullups(Bodyweight+10lbs)
    Note: I decided since I had achieved my goal of 3x15 on the wide-grip pullups(or fairly close to it), that I would attempt to try weighted pullups, beginning with a 25lb plate, this was actually very hard for the first set and because I wasn't sure of my pullup strength for that(it isn't unusual for me to be stronger the week before), I decided to do a bodyweight set to see if I could do 15x reps, which I could so then I decided to just go less on the additional weight, to 10lbs which wasn't easy but I managed 10 reps.

    - 3x10 Dumbbell Rows(85, 90, 80)
    Note: These felt great.

    - 2x8 T-Bar Rows(135lbs)
    Note: 135lbs seems very heavy and somewhat hard to control so reaching my goal of 180lbs could take a while.

    - 2x8 Close-Grip Pulldowns(14)
    Note: These are very tough as well but manageable.

    - 1x15, 1x12 Seated Rows(11,12)
    Note: I did it on 10 for 15 reps fairly easily and decided to go ahead and meet my goal weight for this exercise.

    -Chest Day-

    - 5/3/1 BB Bench(215,225,235)
    Note: 215lbs for 5 felt pretty tough, but 225lbs for 3 wasn't all that bad and I could have possibly done more. 235lbs was pretty hard, even for one rep. Right now I'm trying to focus on my technique, such as tightness.

    - 2x8 Declined DB Bench(80lbs)
    Note: Not a very hard lift at all, I can see more progressing on this front.

    - 3x10 Inclined DB Bench(70,75,70lbs)
    Note: These were pretty tough this time around, and I don't think I've ever gone above 75lbs on inclined db bench before.

    - 2x10 DB Flies(40lbs)

    - 1x25 Cluster Set(4x Plates)
    Note: I managed to perform better at this, this week around, but nearly caught myself in the same shoulder injury during the 4th set so I couldn't fully extend my arms.

    -Leg Day-

    - 5/3/1 Squats(225, 235, 245)
    Note: These went well, 225lbs was surprisingly harder than I thought it would be. 235lbs was cake and as was 245lbs but I really need to start packing on strength on this exercise because I'm quite behind. Also need to work on form, so I don't good morning the weights up while coming up. May even add a warm up.

    - 2x8 Leg Press(5x Plates)
    Note: Solid lift, need to work on adding strength here as well.

    - 2x10 DB Lunge(55lbs)
    Note: I still really need to work on my form with this exercise and may need to decrease the weight as well.

    - Superset: 2x10 Leg Curls/ 2x10 Leg Extensions
    - 1xFailure Seated Calve Raises(4x Plates)

    -Arms Day-

    - 1x10 Dips(45lb plates), 2x10(Bodyweight)
    Note: I pulled or over strained my pectoris minor while doing 70lb weighted dips before, never mind I was also sick this day as well. I'm not really feeling a big pump when doing dips but I do think that it is somewhat targeting a neglected area of chest while doing them.

    - 1x8 BB Curls(100lbs), 2x10(90lbs)
    Note: Was sick and all of my joints were pretty achy, 100lbs wasn't that bad but it hurt my wrists pretty badly in comparison to last week where it didn't hurt at all. 90lbs was pretty solid for the last two sets.

    - 1x10 One-arm Overhead Extension(40lbs)
    - 1x10 Kickbacks(40lbs)
    Note: Both of these felt pretty solid, ofcourse I'm stronger with kickbacks and they were easier.

    - 2x16 Hammer Curls(45lbs, 40lbs)
    Note: I did hammer curls like a champ with 45lbs, without swinging them upwards. This was also pretty amazing given I was sick and had also been working out my arms a little bit throughout the week at the college gym for a fitness class.

    - 2x10,8 Pushdowns(14, 15)
    Note: These were pretty solid, I should be able to finish off this goal by next friday.

    - 2x8 Conc. Curls(45lbs, 40lbs)
    Note: This was actually pretty good, my right arm could handle the set of 45lbs and 40lbs pretty good with great form, but my left arm wasn't quite ready for 45lbs and just managed with 40lbs, I was also sick so I'm looking forward to see how this goes when Im well.

    - 1x50 Cluster Set Rope Extensions(10,10,8,8,6)
    Note: I decided to even up the strength a bit of these too, coming closer to my goal.

    -Shoulder Day-

    - Didn't do shoulder day due to sickness escalating.

  6. #6
    Wannabebig Member
    Join Date
    Jan 2010
    Four Week Summary

    This is the four week summary describing all progress that have been made and all changes that will be made accordingly. So to begin the summary:

    Morning Weight
    Start: 203lbs
    End: 209lbs
    Bodyfat: Est 12-13%(Still visible abs)

    Exercise Stats

    Start: 2x10, 1x8(Bodyweight)
    End: 3x15
    Pullups have increased fairly drastically and the final goal for them were met on Week 3, the next term, pullups will be weighted. This was experimented with on Week 4, the suitable weight at the moment being 10lbs, the new goal for pullups will be 3x10 w/ 25lbs added weight; if this is achieved, 3x10 w/ 45lbs added weight.

    DB Rows
    Start: 3x10(65,70,75)
    End: 3x10(85,90,80)
    This is one exercise that I could count on being able to progress each week, but also the exercise which pinpoints a slight weakness in my left arm's stabilization of rowing the heavier dumbbells. if the goal of (90, 100, 90) is met fairly soon, I may focus on a new goal of (100,100,100) and just progressively keep increasing reps.

    Tbar Rows
    Start: 2x8-10(90lbs)
    End: 2x8-10(135lbs)
    This exercise is one of the rougher back exercises as it is more compound than the next exercises. Progress has been somewhat slow with 180lbs looking like a good long-term goal. Stabilizing the weight throughout the lift seems to be the most challenging.

    Lat. Bar Pulldown
    Start: 2x8-10(12)
    End: 2x8-10(14)
    This is another tough exercise which focusing as much on bicep contraction as it does on the back, I am fairly close to the final goal at only 1 plate away but that doesn't make it much easier to reach it as 14 is fairly hard enough. Much of this lift's main strength is going to come from my left arm playing catch-up on the bicep strength, which at 14, its painfully obvious that my left are struggles quite a bit more. This may prove effective in ironing some imbalance there.

    Close-Grip Seated Rows
    Start: 2x10-15(8)
    End: 2x15,12(11,12)
    The goal weight for this has been reached therefore I will mainly focus on the completion of the entire 15 reps, before moving up. A pattern for progress I can see here is moving up in smaller reps 10, to 12, 15, up the weight, 10, to 12, 15, you get the idea.

    BB Flat Bench
    Start: 5/3/1(185,195,205)
    End: 5/3/1(215, 225, 235)
    This is one of the main exercises that I have been focusing on increasing my strength on as my chest is necessarily my most achieving muscle. Progress was achieved at a 10lb rate every week, but as the weight went up it became much harder. The 205/225/245 goal is well into sight now.

    DB Declined Bench
    Start: 2x10(65lbs)
    End: 2x8(80lbs)
    Another lift which has seen a stead 5lb/week progress rate for my chest and hopefully will continue doing that with the final goal weight of 85lb well in sight. If goal weight is met, I may continue to try and progress until I hit 100lbs.

    DB Inclined Bench
    Start: 3x10(55,60,65)
    End: 3x8(70,75,70)
    A much harder lift but has also seen fairly good progress though at a slower pace than the above. The final goal of this exercise may take a while to reach as 75lbs is the highest I've gone on DB Inclined Bench.

    DB Flies
    Start: 2x10(30lbs)
    End: 2x10(40lbs)
    Though a more isolation-type exercise, db flies have also seen fairly good progress.

    Start: 5/3/1(205, 215, 225)
    End: 5/3/1(225,235,245)
    Though the numbers may not prove this, this probably has been the fastest progressing exercise though I missed a week for it. It is also one of the exercises that I need to focus on increasing the weight on fairly quickly and may up the rate of weight increase from the usual 10lb/week that I have been doing for these 5/3/1 lifts.

    Leg Press
    Start: 2x8(4x Plates)
    End: 2x8(5x Plates)
    Been one of the harder exercises to progress on but progress has been made without compromising form, which is the main focus. I view this lift, just as compound as any other.

    DB Lunges
    Start: 2x10(45lb)
    End: 2x10(55lbs)
    The most, awkward of all my leg exercises and an exercise I haven't done before, I need to focus on my form and this may mean decreasing the weight temporarily to perfect it.

    Weighted Dip
    Start:1x10(Bodyweight), 2x10,8(45lbs)
    End: 2x10(70lbs), 1x10(45lbs)
    Dips have progressed very good but I believe I bit off more than that my pectoris minor could chew when I did 70lbs. But I believe once my pulled/overstrained muscle repairs that I can easily do 55lbs for 3x10. If it doesn't repair quick enough, I may temporaily do bench dips to isolate my triceps more. I don't really get a big pump from dips but I do feel that it is nitpicking a weak spot in chest and effectively working my triceps. My chest will need to be stronger before I can think about 90lbs.

    BB Curl
    Start: 3x10-12(70lbs)
    End: 2x8,6(100lbs), 1x10(90lbs)
    BB curls have been increasing very well but the 115lb goal seems like it will take a while to reach as now my focus is going to be cranking as many reps out of 100lbs until I reach 3x10, then increasing the weight.

    One-Armed DB Tricep Extension
    Start: 2x10(30,35lbs)
    End: 2x10(40lbs)
    This is a much smaller isolation lift for my triceps and as such I decided to split the two sets into one set, super setting them with a set of kickbacks. After the goal is reached on this exercise, I may try out alternate versions such as lying tricep extensions.

    Hammer Curls
    Start: 2x12-16(6-8 per hand)(30)
    End: 2x12-16(45,40)
    This lift has increased alot and is showing promise of increasing even more, with good form ofcourse. If the goal weight of 45lbs for both sets is met, I may try continuing the increase the weight or instead of alternating the arms on the lift, curling both arms at the same time.

    Start: 2x8-10(10)
    End: 2x8-10(14, 15)
    Another very large increase in strength on this exercise as the goal weight of 15 is soon to be matched, I will then try the exercise with a v-bar for added difficulty and focus on maxing the lift for that.

    Conc. Curls
    Start: 2x8(30lbs)
    End: 2x8(45,40lbs)
    This exercise also increased alot and also is near the goal weight, though with the higher weight, weakness in my left arm is becoming obvious, this may work in correcting some bicep imbalance. When both arms are able to do the goal weight of 45lbs for both sets in a rep range of 8-10. I may look into switching over to preacher curl with dbs to better focus on isolating my bicep and correcting any strength issues.

    Rope Extensions
    Start: 5x10(6)
    End: 5x10(10,10,8,8,6)
    Another exercise for my triceps which has enjoyed a good strength increase, though the goal weight for this seems far off still at 5x10(10,10,10,10,10). The exercise is enjoying progress every week.

    Loaded Plate Shoulder Press
    Start: 3x8(135lbs)
    End: 1x10(135lbs), 2x8,7(145lbs)
    This exercise has effectively increased in weight but not at the rapid weight of the other main compound exercises.

    Lateral Raises
    Start: 2x8-10(30lbs)
    End: 2x8-10(40lbs)
    This exercise is very close to meeting the goal weight of 45lbs and as such I will probably alternate it to lateral raising both arms at the same time as a added difficulty and focus on progressing from there until I stall out then switch back to single arms.

    Other exercises not mentioned:
    Loaded Plate Inclined Bench Press - 5x5 - I didn't include because of no real strength increase on this machine.

    Leg Curls/Leg Extensions - These have enjoyed strength increases but I usually dont record the weight and focus on what feels right for that day.

    Seated Calve Raises - Due to this only being a set to failure, I generally don't both on increasing strength on it.

    Cable Upright Rows - These increased from 6 to 10 but I didn't bother including them as with face pulls which increased similar, rear pec deck I don't bother checking the weight and focus on what feels right that day.

    Some added exercises that I didn't include because they werent there at the beginning would be db shrugs and bb shrugs which are both done for 2x10 on shoulder day. Progress on them would be 75lbs - 100lbs for db shrugs and 225lbs to 245lbs for bb shrugs.

    No real progress on deadlifts because with the first week being an exception, I've forgotten to do them on the third leg day since deadlifts alternate every two weeks.

    Extra Notes

    Once the bb bench press goal is met, a new routine besides the 5/3/1 will be integrated into the routine. I may need to deload on Week 5 involuntarily due to the sickness. May also replace the 5x5 or 1x25 cluster set on the machine shoulder press with a 1x25 cluster set on the smith machine. Also I am going to alternate between standard bb rows and t-bar rows every week.

    February the bulk will continue, March, the bulk will become cleaner as a more clean and lean food-related diet will be implemented, cutting will start in April an effective 10% reduction in calories of clean food which will continue until a bodyfat of 8% is met.
    Last edited by Trepkos01; 02-06-2010 at 06:45 PM.

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