ffknight84
New member
First off, I love bulking, its going into the second week and i feel 100x stronger jsut from the extra carbs and calories and no running this week. I need someone to check my GMs formfor me too please.
Little Wider than shoulder width GMs
45x3, 135x3, 185x3, 225x3, 275x1, 315x1, 345x1 ( 10 lb PR )
Zercher Squats ( i love these things )
135x5, 185x5, 225x5, 245x5 ( 20 lb PR ), 255x5 ( PR )
Partial Deads ( about 2-3 inches below the knees )
135x3, 225x3, 315x3, 405x2, 495x0 ( to tired at this point, tried twice )
GHRs
3 sets of 6 at body weight ( doing about 2/3 of a rep now on my own, so its kind of a PR )
Reverse Hypers bodyweight
3x8
Weighted Full ROM situps
35x8x3 sets
I upped the volume now since their is no lax, i did forget calves tho today, but ill remember from now on. I love how the zerchers hit the core really hard. Also all lifts are raw. Im aiming for 4000+ cals a day, 300g protein, and 300+g of carbs, gradually increasing as weight goes up. Weight is currently at 209 ( thanks to the creatine and 2x as many carbs )
Little Wider than shoulder width GMs
45x3, 135x3, 185x3, 225x3, 275x1, 315x1, 345x1 ( 10 lb PR )
Zercher Squats ( i love these things )
135x5, 185x5, 225x5, 245x5 ( 20 lb PR ), 255x5 ( PR )
Partial Deads ( about 2-3 inches below the knees )
135x3, 225x3, 315x3, 405x2, 495x0 ( to tired at this point, tried twice )
GHRs
3 sets of 6 at body weight ( doing about 2/3 of a rep now on my own, so its kind of a PR )
Reverse Hypers bodyweight
3x8
Weighted Full ROM situps
35x8x3 sets
I upped the volume now since their is no lax, i did forget calves tho today, but ill remember from now on. I love how the zerchers hit the core really hard. Also all lifts are raw. Im aiming for 4000+ cals a day, 300g protein, and 300+g of carbs, gradually increasing as weight goes up. Weight is currently at 209 ( thanks to the creatine and 2x as many carbs )