Let the bulking begin! Pwr_Machine's Training Log

[revexrevex]

Pwrmachine... my father has the same type of disease.. only to a much greater degree.. it has affected him up his neck and his legs as well... physicians, drugs, even nontraditional therapy never helped him... its just a genetic thing.. anyway I'm glad you're still working around these setbacks and working out... props to you

 

[pwr_machine]

Pwrmachine... my father has the same type of disease.. only to a much greater degree.. it has affected him up his neck and his legs as well... physicians, drugs, even nontraditional therapy never helped him... its just a genetic thing.. anyway I'm glad you're still working around these setbacks and working out... props to you

Thanks man. I'm just trying to avoid it progressing more than it has to. My back is what swayed me away from powerlifting. Initially, it was a constant struggle having to give up something you love. But I'm really starting to enjoy this bodybuilding/bulking stuff.

 

[cheesecake]

But I'm really starting to enjoy this bodybuilding/bulking stuff.

Yeah, eating is fun, huh?

Nice job on the workout too.
...chad...

 

[pwr_machine]

Yeah, eating is fun, huh?

Nice job on the workout too.
...chad...

5500 kcal/day is rough. But I'm loving it.

 

[pwr_machine]

Workout 1 - 9/11/03 (Week 6)

Quads RPE = 9
Leg Extensions 200 x 5, 215 x 5, 230 x 5

Still taking it easy because of slight knee pain.

Chest RPE = 13
Bench Presses 275 x 8, 295 x 8, 315 x 5

My shoulders were super tight today. There's also some inflammation going on in there that's bugging me. I'm gonna rest up for a bit and spend a little time stretching.

Biceps
DB Curls 30 x 12, 35 x 12 x 12
Standing Cable Curls 50 x 12, 55 x 12
Overhead One Arm Cable Curls 20 x 12 x 12

At least the biceps workout was productive and felt good.

Shoulders
Reverse Pec Deck 55 x 5, 62.5 x 5, 70 x 5

Calves
Single Leg Calf Raises BW x 15 x 15 x 15 x 15 x 15 x 15

My next workout (back, traps, triceps, and hams) will most likely be performed on Monday evening. Normally, this workout would be done tomorrow and the above workout would be performed again on Sunday with a different rep scheme. I just think it will be good to give my body a little break and resume the normal routine next Thursday with quads, chest, biceps, and shoulders. Plus, we'll be out of town so taking a break won't be a problem.

 

[pwr_machine]

I missed a few days of training while hanging with those freaks from Nazareth Barbell. I got some much needed rest, and the opportunity to learn a TON of new things. I was planning on jumping into a bench meet on October 18th, but have since decided against it. I wasn't going to train for it; I was just going to show up and lift with only a little practice in the shirt.

So here's where I'm headed now. I'll finish my current training cycle in a few weeks. I've made some great gains in size and strength and I'm pleased with the results thus far. However, I'll change things up a bit in a few weeks. I'll most likely get some suggestions from Needsize concerning a good 5 x 5 training cycle for a few weeks. Then, I'll devote a bigger training cycle to bench press. I'd like concentrate on a meet early next year. After that, I'll repeat the cycle. Size, strength, fun.

 

[cheesecake]

Size, strength, fun.

Sounds like a good pattern for you.
...chad...

 

[pwr_machine]

Workout 2 - 9/16/2003 (Continued from Week 6)

This workout was actually supposed to be perfromed on Friday, but I was out of town visiting Nazareth Barbell. I'll resume the normal schedule tomorrow with Workout 3.

Today, I actually had a training partner. It was great! I hope the guy sticks around.

Back RPE = 14
Lat Pulldowns 150 x 8, 190 x 8, 220 x 8
DB Bent Rows 75 x 8, 80 x 8, 85 x 8
Seated Row Machine 185 x 8, 170 x 8, 155 x 8

Traps
Shrugs 315 x 12 x 12 x 12
DB Shrugs 100 x 12 x 12 x 12

Triceps
Rope Pushdowns 55 x 5, 65 x 5, 75 x 5
Overhead Rope Extensions 65 x 5, 75 x 5, 80 x 5
One Arm Reverse Pushdowns 35 x 5 x 5, 40 x 5

Hams RPE = 12
Lying Leg Curls 120 x 8, 150 x 8 x 8 (150 is the heaviest the machine goes)
Seated Leg Curls 185 x 8, 200 x 8, 215 x 8

 

[pwr_machine]

Week 6 - Calorie Intake

Below are my average calories, protein, fat, and carbs from week 6. Next week, I plan on keeping my calories around 5500 since I'm still struggling to keep them so high.

Calories 5451
Protein 310.5
Fat 168.3
Carbs 618.5

 

[pwr_machine]

Workout 3 - 9/17/03 (Week 7)

Neck
Neck Raises 10/25 lbs 2 sets of 15 reps per side

Rotator Cuff
Band Exercises 2 sets of 15 reps per exercise

Forearms
Wrist Rolls 20 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 15 per side

Calves
Seated Calf Raises 3 plates x 20 x 20 x 20 x 20 x 20 x 20