The year of Bulk

dapack · 07-23-2009, 03:17 PM

really like the workout, a little bit of everything in it. that is weird about your bench, if you just told me you do incline dbs with 75 or 80lbs would have said around 225-250 for working weight for your bench.

Cork · 07-23-2009, 08:06 PM

Thursday Thickness
Back/Bis/Delts
Rack Deadlift 5x5
285x5
315x5
315x5
315x5
315x4
BB Rows (underhand grip) 3x8-10
135x8
135x8
135x7
Pull ups (hold at top)
Bwx7
Bwx7
Bwx6
Cable Row FST-7
120x12
125x12
125x11
125x11
125x11
125x10
125x8
Front laterals super set with upright rows 3x8-10
20x10 20x10 25x8
65x10 65x10 75x8
Rear delt flyes FST-7
60x12
60x12
60x12
60x11
60x10
60x10
60x10
Ez curls FST-7
40x12
45x12
45x12
45x11
45x10
45x10
45x9

A most excellent workout. The rack deads felt good going that heavy, I barely squeezed out each rep and managed to stay in my target range. Cable rows probably weren't the best idea for back FST-7, it really wore out my arms, but I did have a great pump and was still able to do my other lifts so I guess it wasn't too bad.

The dead lifts really killed my grip, I could barely hold on to the bar for pull ups. I had to keep resetting. I'll be throwing in grip work on my Saturdays from here on out. I hate not being able to hold on to my weight.

I really wanted to finish up with calves but I had no energy left. I don't like doing calves on leg day (ironic eh?) but tomorrow is quads and I'll be lumping calves in. I vowed on this bulk to workout my calves every day that they were not sore, so I have to hit them hard tomorrow since I couldn't today.

Cork · 07-24-2009, 04:48 PM

Goddamnit I hate days like today. I was fighting my body the whole time. First, as soon as I got to the gym I got the shlts, then after my second set of squats I was fighting off puking every set after that, and every rep on leg press I was trying not to crap myself.

Friday
Quads
Front Squat 3x8-10
175x10
175x8
175x8
Leg Press
4 plates x15
4 plates+25 x12
4 plates+25 x10
5 plates x 8
BB lunges 3 sets 8-10
95x10
95x9
95x8
Extensions FST-7
120x12
120x12
120x12
120x12
120x12
120x12
120x12

Monday's leg day was heavy and intense, so today I just wanted to go with volume. Feeling like crap... I don't think I did that bad. BB lunges were tough to keep balance, I liked it. I hit my FST-7 rep ranges so I'll be upping the weight next week. And like I said yesterday, I hate doing calves on leg day because I have no energy for it. I wasn't lying either, I tried calves today, I really did. I just couldn't do them. I did a total of like 5 sets but I'm not counting it.

dapack · 07-24-2009, 04:54 PM

Quote:

Originally Posted by Cork

Goddamnit I hate days like today. I was fighting my body the whole time. First, as soon as I got to the gym I got the shlts, then after my second set of squats I was fighting off puking every set after that, and every rep on leg press I was trying not to crap myself.

Friday
Quads
Front Squat 3x8-10
175x10
175x8
175x8
Leg Press
4 plates x15
4 plates+25 x12
4 plates+25 x10
5 plates x 8
BB lunges 3 sets 8-10
95x10
95x9
95x8
Extensions FST-7
120x12
120x12
120x12
120x12
120x12
120x12
120x12

Monday's leg day was heavy and intense, so today I just wanted to go with volume. Feeling like crap... I don't think I did that bad. BB lunges were tough to keep balance, I liked it. I hit my FST-7 rep ranges so I'll be upping the weight next week. And like I said yesterday, I hate doing calves on leg day because I have no energy for it. I wasn't lying either, I tried calves today, I really did. I just couldn't do them. I did a total of like 5 sets but I'm not counting it.

man that sucks, hate when you go to the gym and your body acts like shtz. at least you made it through. hey that is all i do is 5 sets for my calves, everyday, but it works for me, if they were pumped and fatigue it should count.

Cork · 07-27-2009, 08:22 AM

Phew, the log section was busy this weekend. I've got some reading to do.

Well this weekend I took a trip out to the river and didn't get to the gym. I had plenty of strength and cardio training though. Swimming, lifting heavy ass rocks (to build a giant dam in a creek near the house), lifting my brother and my cousin up on my shoulders, moving trees and climbing rocks. Lot's of fun.

Anyways I'm modifying the split a little this week. I'm doing a micro cut because I'm going to HAWAII ON FRIDAY, WOOHOOO!!! So I have 5 days to shed what I call my "fat pack", which is all the fat around my midsection but somehow I still am managing to keep a 6pack. So anyways, I'm going to cut that up and enjoy a little extra definition out on the black sandy beaches of Hawaii.

I'll be adding cardio in after every session, and I'm reducing calories just a hair. I've put on some quality muscle in the last month and I don't want to lose any of it.

Cork · 07-27-2009, 06:35 PM

Alright gentlemen, you know I am a whore for progress pics if you've read any of my other logs. The workout, and the pics.

Chest/shoulders/calves some cardio
Incline DB Bench 5x5
80x5
80x5
80x4
80x4
80x2
Flat BB Bench Explosive reps 3x6-8
160x10
160x8
160x6
Flat Flye 3x8-10
30x10
30x10
30x10
HS Incline press FST-7
55x12
55x10
50x10
50x8
45x10
45x9
45x7
Front laterals
20x12
20x12
20x11
BB calf raises FST-7
155x12 for all sets
Seated calf raise super set with kettle bell snatches
3 total sets
75lbs on seated calf machine 10 reps per set
40lb kettlebell 5 snatches per arm per set
Bent over back flyes
20x15
20x12
20x10

I really felt good choosing the incline press as my FST-7. It was heavy towards the end, but I got a great pump. My chest feels huge these days. I've made some great improvements on it.
Oh it seems I have progress pictures from July 28 2008.... let's compare shall we?!

Cork · 07-27-2009, 06:38 PM

I will submit the newer ones first, and you can note the date on the pic. And wow... I'm looking at these as I'm uploading them, I can't believe how far I've come!

yegy3 · 07-28-2009, 10:08 PM

awesome workout cork. I agree with the muscle to mind connection. it feels a lot easier to target once the muscle is growing. i wish u the best of luck

Cork · 07-29-2009, 02:12 PM

Thanks for reading, Yegy. I plan on some more killer workouts soon!

Yesterday was HIIT and core work.

I messed around with trying to learn how to do side presses. Man, those absolutely wreck your midsection. I'm never doing side bends again, side presses are for me! Also, there is a circulation going around my gym asking about interest in Strongman training. I'm not very strong as you guys can see from my weights, but HELL YES! I was the first one to put my name on that peice of paper. I am a big fan of trying many different things, and this is REALLY different. the training is going to run the whole gamut, but I don't think they got an Atlas stone. They do have some big ass tires though. I'm psyched.

No workout today, I've got a double header in volleyball, so that will be enough of a workout.

dapack · 07-29-2009, 03:36 PM

nice progress, def. tell the differnce. sounds interesting the strongman training, will probably hit your muscles in ways they never felt.

Cork · 07-30-2009, 04:17 PM

Quote:

Originally Posted by dapack

nice progress, def. tell the differnce. sounds interesting the strongman training, will probably hit your muscles in ways they never felt.

That's what I'm counting on!

Alright guys, time to DELOAD. I'm off to Hawaii for 11 days. Have a good week, be safe and keep strong!

**HawaiianPride.** · 07-30-2009, 04:20 PM

Nice, stay safe.

Cork · 08-12-2009, 04:36 AM

Alright ladies, I'm back from Hawaii and it was awesome.

Now it's time to get serious. I have a lot of stuff to do in my life the next couple days, so the gym will be a simple loading phase this week while I prepare myself for Hatfield's plan. I'll post it all up once I get everything together. I hope everyone had a good week!

dapack · 08-13-2009, 12:01 AM

hope you enjoyed yourself, then again hawaii, how could you not!!!

Cork · 08-13-2009, 02:20 PM

I am piecing together this Hatfield set up... These "C" workouts are going to be brutal. I normally post all my workouts in an easy to read format in a thread, but this is a 28 workout plan where every day is different. I'm going to snap it all up into a 28 page Excel workbook and just post that if I can. It should be interesting!

Cork · 08-13-2009, 02:55 PM

Crap... what have I gotten myself into. Some of these days are going to be utterly death defying. On the other hand, certain days will be good because I'll only be doing abs and forearms so I can easily put in HIIT or other cardio. Day 1 of this will probably be starting Monday.

Also, some of the lifts will change (ex side bends are going to be side presses), but I'll be doing everything pretty much as is, working largest muscle group to smalles.

dapack · 08-13-2009, 08:50 PM

Quote:

Originally Posted by Cork

Crap... what have I gotten myself into. Some of these days are going to be utterly death defying. On the other hand, certain days will be good because I'll only be doing abs and forearms so I can easily put in HIIT or other cardio. Day 1 of this will probably be starting Monday.

Also, some of the lifts will change (ex side bends are going to be side presses), but I'll be doing everything pretty much as is, working largest muscle group to smalles.

interested in how long it takes you on average, i know in the book he kind of pushes towards 2 a days, but in the real world most ppl cannot do that. first day starting out with a C back workout, going to be sore for sure. can't wait for your monday post and how it went.

Cork · 08-13-2009, 09:09 PM

Haha yeah, I think I might actually do the 2 a day for the ones that are including 2 big muscle groups. Days like 5, 14 and 25 especially. Hit the C session early in the morning and then finis off the rest of them in the afternoon.

*ah crap I was working off that link you gave me from the BB.com forums and not from the actual book. The above variable split training is for the "elite bodybuilder". Dr. Squat says that only I can determine when I am ready for the "C" sets and he has a better split for the beginner/intermediate bodybuilder. Well... I'll do it long enough for a couple C sets and see how I feel. I might switch over to the other split... we'll see. I'm looking for good gains, not burning out.

dapack · 08-13-2009, 09:57 PM

Quote:

Originally Posted by Cork

Haha yeah, I think I might actually do the 2 a day for the ones that are including 2 big muscle groups. Days like 5, 14 and 25 especially. Hit the C session early in the morning and then finis off the rest of them in the afternoon.

*ah crap I was working off that link you gave me from the BB.com forums and not from the actual book. The above variable split training is for the "elite bodybuilder". Dr. Squat says that only I can determine when I am ready for the "C" sets and he has a better split for the beginner/intermediate bodybuilder. Well... I'll do it long enough for a couple C sets and see how I feel. I might switch over to the other split... we'll see. I'm looking for good gains, not burning out.

Just do what I did, 2 sets of the C routine, that was more than enough for me, I did really enjoy doing them though, was really challenging and made me push myself harder than normal.

Cork · 08-17-2009, 08:54 PM

Alright, today was the first day of Hatfield's variable split training. I sat down and put some quality time in with the book and modified my C sets a tad and some A sets.

Today was:
Squat
65% Max
12 reps x 10 sets

Giant set repeated 1 time
Hypers 5 explosive reps.
deadlifts 12 normal reps.
Hypers 5 explosive.
deadlifts 12 normal.
Hypers 5 explosive.
pulldowns 40 continuous.
Hypers 5 explosive.
deadlifts 12 normal.
pulldowns 40 continuous.
Hypers 5 explosive.

Wrist Curls
75% Max
12 reps x 12 sets

Thor's Hammer
65% Max
12 reps x 12 sets

Standing Calf Raises
65% Max
12 reps x 12 sets

High volume and little rest between sets, it hurt. I've never sweat so bad in my entire life. I misjudged the weight on some of the lifts (too heavy) and didn't hit the rep/set range, but of course there is a learning curve to this beast and I'll nail everything next week once I get these loading sessions out of the way.

I've vowed to ride my bike to work 4 out of the 5 days of the week for the next couple months, so I'll still be getting my cardio in, which always feels good. Also with this training, I'm increasing calories big time from clean sources. I also ordered some new supps, ones I've never considered taking until I read some on them recently(a post w/o and pre-bed drink and some liver tabs, yummy

). I plan on being on point for supplementation and meal timing.

Here is the updated split in xcel format. Oh and one last note, it's a huge pain in the ass to perfect that spreadsheet... certain things in the C sets are not done explosively, or rhythmic, or slow (like abs) but it's so much more work to delete that out for each case. I know when to explode and when not too, that's all that matters for right now. If anyone has any interest I can be more thorough but I'm not going thru the extra work if no one wants it, haha.

dapack · 08-17-2009, 09:16 PM

hey cork how long did it take you to complete the workout. lots and lots of sets, guess would be around 2hrs, you could have supersetted some, wrist with squats to save time, but you did not list it that way so assuming you did not.

Cork · 08-17-2009, 10:40 PM

I just did it all in order. It took me closer to 1.5 hours. I was thinking about super setting, but I wanted my rest, haha! My left knee has been starting to hurt me on leg days as well, so I broke down my squat form piece by piece and figured out what was wrong. That 10x10 was wide power lifter form, which I'm not used to. It was pretty tiring even with puny weight, there was def no chance of super setting in between those sets.

Cork · 08-18-2009, 06:35 PM

Ever had one of those days where you couldn't lift your arms up after your workout?

Bench press
60% Max
10 reps x 10 sets

Seated Dumbbell Press
80-85% Max
5 reps x 3 sets

Lateral Raises (1 set front, 1 set side, 1 set back)
65% Max
12 reps x 3 sets

Military Press
20% Max
40 reps x 3 sets

Giant set - Repeated twice
French press 5 explosive reps.
nose crusher 12 normal reps.
French press 5 explosive.
nose crusher 12 normal.
French press 5 explosive.
pushdowns 40 continuous.
French press 5 explosive.
nose crusher 12 normal.
pushdowns 40 continuous.
French press 5 explosive.

Russian Twists
12x3

I plan on eating a horse tonight to recover from this beast. I'm wrecked!

Also, tomorrow is a double header in volleyball and then STRONGMAN TRAINING!!! WOOHOOO!! I can't wait to flip some tires and try and lift some Atlas stones.

dapack · 08-19-2009, 02:36 PM

that is a lot of work there, about the same time to complete? 1 1/2 ?

**HawaiianPride.** · 08-19-2009, 02:37 PM

Strong man training eh? Sounds brutal!

Cork · 08-19-2009, 09:18 PM

Quote:

Originally Posted by dapack

that is a lot of work there, about the same time to complete? 1 1/2 ?

Yeah I'm trying to not be in there all day. If I see myself going slow I pick up the pace. I'm thinking 1.5 hours will be the norm unless I have multiple C sets or at least 1 B and 1 C.

Quote:

Originally Posted by HawaiianPride.

Strong man training eh? Sounds brutal!

Strong man training tonight was the coolest thing I have ever done! It's going to be every Sunday from here on out, and I'm doing it. It was really great to put my strength on the line and bull **** around with other guys who have fun with this crap too.

I ended up getting more pics of my buddy doing it, but here is me walking with a PVC pipe filled with water. This thing was really hard to walk with. Also here is my buddy with the big tire. We all had fun trying to lift the 700lb beast. No one could do it straight off the ground, we needed to start off of blocks. We all were able to stand it up. It was quite an accomplishing feeling. (I don't know how they'd feel about their faces on a crazy forum.)

We basically did circuits of:
90lb kettlebell swing
185lb yoke carry
150lb atlas stone lift
300lb tire flipping
90lb sled pulling
and threw in things here and there like the big tire lift, the water pipe carry, and a 30lb "keg" toss. I say keg because it was just a basketball filled with lead shot.
It was brutally awesome!