Let the bulking begin! Pwr_Machine's Training Log

[pwr_machine]

Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-17-03
12-hr = .5
24-hr = .75
36-hr = 1
48-hr = 1.25

Following chest on 8-17-03
12-hr = 1.0
24-hr = 1.5
36-hr = 2.5
48-hr = 3.0

Following back on 8-18-03
12-hr = .5
24-hr = .75
36-hr = 0
48-hr = 0

Following hams on 8-18-03
12-hr = .5
24-hr = 1.0
36-hr = .5
48-hr = 0

 

[pwr_machine]

Workout 3 - 8/20/03 (Week 3)

Neck
Neck Raises 10/25 lbs 3 sets of 15 reps per side

Rotator Cuff
Band Exercises 2 sets of 15 reps per exercise

Forearms
Wrist Rolls 10/15 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 15 per side

Calves
Seated Calf Raises 2 wheels x 15 x 15 x 15 x 15 x 15 x 15

 

[pwr_machine]

Workout 1 - 8/21/03 (Week 3)

At the request of some members of Elite, I have updated my training log.

Quads RPE = 15
Leg Presses 8 wheels x 8, 10 wheels x 8, 11 wheels x 8
Hack Squats 3 wheels x 8 (back was very tight and I was ready to throw in the towel)
Leg Extensions 185 x 8, 200 x 8, 215 x 8

Chest RPE = 15
Bench Presses 225 x 12, 255 x 12, 265 x 12
DB Incline 75 x 12 x 12 x 10 (fatigued)

Biceps
Standing Cable Curls 50 x 5, 60 x 5, 70 x 5, 80 x 5
DB Curls 40 x 5, 45 x 5, 50 x 5

Shoulders
Side Raises 20 x 8, 25 x 8 x 8
Reverse Pec Deck 55 x 8 x 8 x 8

Calves
Calf Presses 3 wheels x 15 x 15 x 15 x 15 x 15 x 15



UPDATE! 8/22/03 - Weight 239 (+16)



*Workout 2 - 8/22/03 (Week 3)*

Back RPE = 13
Lat Pulldowns 110 x 12, 140 x 12, 170 x 12
Wide Grip Seated Rows 130 x 12, 150 x 12 x 12

Traps
Shrugs 315 x 5, 365 x 5, 405 x 5
DB Shrugs 100 x 5, 110 x 5

Triceps
Rope Pushdowns 50 x 8, 60 x 8, 70 x 8
One Arm Pushdowns 25 x 8, 40 x 8 x 8

Hams RPE = 14
Seated Leg Curls 140 x 12, 155 x 12, 170 x 12 x 12, 185 x 12, 200 x 12



Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-21-03
12-hr = .5
24-hr = .5
36-hr = 1
48-hr = 0

Following chest on 8-21-03
12-hr = 1.0
24-hr = 1.25
36-hr = 2.25
48-hr = 2.75

Following back on 8-22-03
12-hr = .5
24-hr = .75
36-hr = 0
48-hr = 0

Following hams on 8-22-03
12-hr = .5
24-hr = .5
36-hr = 0
48-hr = 0



*Week 3 - Calorie Intake

I noticed a mistake on week 2's calorie intake. Rather than 2987, it should have read 3987.

Below are my average calories, protein, fat, and carbs from week 3. Next week, I plan on bumping my calories up to 5000.

Calories 4473
Protein 320.3
Fat 144.5
Carbs 405.7



*Workout 1 - 8/24/03 (Week 4)*

Quads RPE = 15
Leg Presses 4 wheels x 20, 5 wheels x 20, 6 wheels x 20, 7 wheels x 20

Chest RPE = 16
Bench Presses 225 x 20, 240 x 20, 250 x 16 + 1

Cheesecake and Puttinbuttin were able to witness my 20-rep struggle on bench press. I felt huge! I was so pumped!

Biceps
DB Curls 35 x 20 x 18, 25 x 20

Shoulders
Side Raises 15 x 20, 20 x 20

Calves
Calf Presses 3 wheels x 20 x 20 x 20



*Workout 2 - 8/25/03 (Week 4)*

Back RPE = 15
Lat Pulldowns 90 x 20, 110 x 20 x 20

Traps
DB Shrugs 75 x 20 x 20 x 20

Triceps
Rope Pushdowns 50 x 20 x 20 x 20

Hams RPE = 14
Seated Leg Curls 100 x 20 x 20 x 20



Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-24-03
12-hr = .5
24-hr = 1
36-hr = 0
48-hr = 0

Following chest on 8-24-03
12-hr = 1.0
24-hr = .5
36-hr = 0
48-hr = 0

Following back on 8-25-03
12-hr = .5
24-hr = .75
36-hr = 0
48-hr = 0

Following hams on 8-25-03
12-hr = .5
24-hr = .5
36-hr = 0
48-hr = 0



*Workout 3 - 8/27/03 (Week 4)*

Neck
Neck Raises 10/25 lbs 2 sets of 20 reps per side

Rotator Cuff
Band Exercises 2 sets of 20 reps per exercise

Forearms
Wrist Rolls 15 lbs 3 sets per side
Wrist Curls 10 lbs 2 sets of 20 per side

Calves
Seated Calf Raises 2 wheels x 20 x 20 x 20 x 20 x 20 x 20

Abs
Various Exercises 6 sets of 20 reps per exercise



I decided to lighten the load quite a bit due to the amount of work performed earlier this week.

*Workout 1 - 8/28/03 (Week 4)*

Quads RPE = 7
Leg Extensions 95 x 20 x 20

Chest RPE = 8
Bench Presses 135 x 20 x 20 x 20

Biceps
EZ Curls 40 x 20 x 20 x 20

Shoulders
Side Raises 10 x 20 x 20

Calves
Standing Calf Raises BW x 20 x 20 x 20



*Workout 2 - 8/29/03 (Week 4)*

Back RPE = 7
Seated Lat Machine 65 x 20 x 20 x 20

Traps
DB Shrugs 50 x 20 x 20 x 20

Triceps
Rope Pushdowns 40 x 20 x 20 x 20

Hams RPE = ?
Decided to put these off until the evening. Unforunately, I forgot about them.



UPDATE! 8/29/03 - Weight 242 (+19)

 

[cheesecake]

Re: Workout 1 - 8/21/03 (Week 3)

Cheesecake and Puttinbuttin were able to witness my 20-rep struggle on bench press. I felt huge! I was so pumped!

Struggle? What struggle?

All I saw was you pressing some serious weight.

You're a beast.
...chad...

 

[pwr_machine]

Week 4 - Calorie Intake

Below are my average calories, protein, fat, and carbs from week 4. Next week, I plan on keeping my calories at 5000 since I feel a little short this week.

Calories 4933
Protein 318.3
Fat 194.5
Carbs 522.8

 

[pwr_machine]

Measurements after 4 weeks of bulking - 8/31/03

Measurements

Weight 242 (+19)
BodyFat 15% (7-site) (+.6%)
Neck 16 3/4 (+5/8)
Shoulders 54 1/4 (+1 7/8)
Chest 48 1/2 (+1 3/4)
Back 19 1/2 (measured crease of armpit to crease of armpit) (+1 1/2)
Waist 38 1/4 (smallest, abdomen) (+1 1/2) Embracing it.
Hips 44 (largest, butt) (+5/8)
Upper Arms 17 3/4 (+5/8)
Forearms 15 (+3/4)
Quads 27 1/2 (mid thigh) (+1 3/8)
Calves 16 1/4 (+5/8) Hope they keep growing.

 

[pwr_machine]

I've had a few requests for pictures, but I am quite hesitant. I feel like a fat hog. Pictures just don't sound too appealing when bulking. I'm giving it some thought though.

 

[pwr_machine]

Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-28-03
12-hr = .5
24-hr = 1
36-hr = 0
48-hr = 0

Following chest on 8-28-03
12-hr = o
24-hr = .5
36-hr = 0
48-hr = 0

Following back on 8-29-03
12-hr = .5
24-hr = 0
36-hr = 0
48-hr = 0

Following hams on 8-29-03
Skipped out on hams this time around.

 

[pwr_machine]

Workout 1 - 8/31/03 (Week 5)

Quads
My knees have been bugging me for the last week or so. I decided to play it smart and take a break from training quads. It's tough to skip part of a workout, but I'm hoping that I'll lose the pain and inflammation with rest.

Chest RPE = 15
Bench Presses 275 x 8, 295 x 8, 315 x 6 + 1

All of the above sets felt good. My form did get shaky on the last 2 reps with 315. I was also quite disappointed to not get 8 reps!

Incline DB Presses 80 x 8, 85 x 8, 90 x 8

I did notice a little pain in my shoulders. I've had problems in the past with stiffness and tenderness from inflammation. I haven't been stretching like I should.

Biceps
Standing Cable Curls 50 x 12, 65 x 12, 75 x 12
DB Curls 35 x 12, 40 x 12, 45 x 12

Shoulders
Side Raises 25 x 5, 30 x 5 x 5
Face Pulls 45 x 5, 50 x 5, 55 x 5

Calves
Calf Presses 3 wheels x 15 x 15 x 15 x 15 x 15 x 15

 

[pwr_machine]

Workout 2 - 9/1/03 (Week 5)

Back RPE = 14
Lat Pulldowns 120 x 8, 160 x 8, 200 x 8
Seated Rows 150 x 8, 170 x 8, 190 x 8
DB Bent Rows 75 x 8 x 8

Traps
Shrugs 225 x 12, 315 x 12 x 12
DB Shrugs 100 x 12, 110 x 12, 120 x 12

Triceps
Rope Pushdowns 65 x 5, 75 x 5, 85 x 5
One Arm Pushdowns 40 x 5, 45 x 5, 55 x 5

Hams RPE = 14
Lying Leg Curls 100 x 8, 110 x 8, 120 x 8, 130 x 8, 140 x 8, 150 x 8

My back tightened up quite a bit at the start of the workout, but felt much better towards the end. Resting quads yesterday appears to have made my knees feel a little better today.