The year of Bulk

Cork · 08-20-2009, 09:00 PM

Took a day off to recover from strongman especially since my next workout is all B's.

I went to go see District 9. Awesome movie. Go see it.

**HawaiianPride.** · 08-20-2009, 09:10 PM

That movie looked super interesting man, I'll have to check it out.

dapack · 08-20-2009, 09:14 PM

Quote:

Originally Posted by Cork

Took a day off to recover from strongman especially since my next workout is all B's.

I went to go see District 9. Awesome movie. Go see it.

Well guess we will agree to disagree on the movie. Storyline and everything was good, just for me to slow in the begginning. Did you see the preview for the Woody Harleson zombie flick, now that looks good? Sounds like you really enjoyed the strongman training, I noticed they put a couple big tires behind the Y I workout at, need to ask if any can use those.

stateofmind25 · 08-20-2009, 09:42 PM

I walked out of district 9...

Cork · 08-20-2009, 10:01 PM

It was slow in the beginning yeah, but I enjoy movies that are engaging, and it definitely did that. It's certainly not like most movies. I'd compare it to Children of Men.

Cork · 08-21-2009, 09:05 PM

2 hours in the gym. It was great. I had a great intra-workout shake so I had plenty of energy to bang out all these sets.

Front squat
80-85% Max
5 reps x 3 sets

GHRs
65% Max
12 reps x 3 sets

Leg Extensions
20% Max
40 reps x 3 sets

Incline Bench Press
80-85% Max
5 reps x 3 sets

Dumbbell Bench Press
65% Max
12 reps x 3 sets

DB Incline Flys
20% Max
40 reps x 3 sets

Front Raises (3 sets front, 3 sets back, 4 sets side)
65% Max
10 reps x 10 sets

EZ Curls
80-85% Max
5 reps x 3 sets

Barbell Curls
65% Max
12 reps x 3 sets

Dumbbell Curls
20% Max
40 reps x 3 sets

Standing Calf Raises (6 sets seated, 6 sets standing)
65% Max
10 reps x 12 sets

Wrist Curls
65% Max
12 reps x 12 sets

dapack · 08-21-2009, 11:23 PM

wow that made me tired just looking at it.

Cork · 08-22-2009, 02:13 AM

I think what kept me alive and kicking was my workout shake of 1 scoop whey, 2 scoops BCAAs, 5g creatine and 3/4 scoop BSN Cell Mass (Arctic Berry Blast tastes so F'n good!). So all together I had vanilla, lemonade and arctic berry. Tasted great, looked like Pepto Bismol.

Cork · 08-22-2009, 03:05 PM

Day 6: Back-B, Tris-B, Abs-A

Wide Grip Pulldowns
80-85% Max
5 reps x 3 sets

DB Rows
65% Max
12 reps x 3 sets

Shrugs
20% Max
40 reps x 3 sets

French Presses
80-85% Max
5 reps x 3 sets

Skullcrushers
65% Max
12 reps x 3 sets

CG Bench
20% Max
40 reps x 3 sets

Side Presses
65% Max
12 reps x 3 sets

Felt good, and I'm pretty sore from all these workouts so far. I'm looking forward to only shoulders/forearms/calves tomorrow along with the strongman. It should be a good day.

**HawaiianPride.** · 08-22-2009, 03:08 PM

Looks good Cork, keep it up.

dapack · 08-22-2009, 03:51 PM

keep pushing, those workouts are def. look killer. hopefully your body start adpating a little so you are not always sore.

Cork · 08-23-2009, 06:25 PM

Had strong man today. I tried to catch an Atlas stone with my face. The stone won.

Hip swings and sledgehammer warm ups
3 x 90lb sled sprints
2 yoke walks
6 Atlas stone lifts
2 Smaller Tire flip courses
3 Huge tire lifts

The sprints were wicked. Totally kicked all our asses, we had to sit and recover for at least 20 minutes. I'm getting much more comfortable lifting the big tire, I'm looking forward to when my grip is strong enough to get it straight off the ground (we lift off of 5" blocks).

Nice, this is my 1,000th post.

dapack · 08-23-2009, 08:14 PM

dang you had quit a week lifting with the new routine and strongman, you most be pretty beat, i know i would be

Cork · 08-23-2009, 08:59 PM

Yeah it's going to be hard with the strong man stuff thrown in. He is having it 2x a week now... I think I'm going to skip out and only do it once so that it doesn't throw off my normal routine too much.

Cork · 08-24-2009, 10:45 AM

Changed my mind. I got a great night sleep and I feel excellent. Definitely not taking off from the gym today. Will update with workout later this evening.

*edit- Woops I lied. I got wrapped up last night in things and didn't go. Today will be 2 days combined since it will only be B for shoulders, C for Bis, and A for forearms, calves and abs.

Cork · 08-26-2009, 10:16 AM

Yesterday was a good gym day. This split really puts a crazy burn in my shoulders and bis. I like it.

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

Lateral Raises or Front Raises
65% Max
12 reps x 3 sets

Military Press
20% Max
40 reps x 3 sets

Only completed once. My Bis aren't used to this high volume.
EZ curls 5 explosive reps.
DB curls 12 normal reps.
EZ curls 5 explosive.
DB curls 12 normal.
EZ curls 5 explosive.
preacher 40 continuous.
EZ curls 5 explosive.
DB curls 12 normal.
preacher 40 continuous.
EZ curls 5 explosive.

Standing Calf Raises
65% Max
12 reps x 12 sets

Wrist Curls
65% Max
12 reps x 3 sets

Ball crunches
65% Max
12 reps x 3 sets

I superset in the forearms and abs with calves. It was working pretty well, it felt like a little cardio session since I went with 30 seconds rest max between sets.

Today is Chest-C, Back-A, Tris-A, Forearms-C and Calves-B.

I might forgo the forearms, because after this workout I'll be hitting up some strongman training I think. I'll see how I feel.

dapack · 08-26-2009, 02:57 PM

That workout does not look to bad, time wise. Bet your bis felt like exploding after all that.

Cork · 08-26-2009, 03:33 PM

Quote:

Originally Posted by dapack

That workout does not look to bad, time wise. Bet your bis felt like exploding after all that.

Those 40 rep sets are wicked...even if it is at 20% max effort. It's truely a test of mind over matter, really working through the burn.

Cork · 08-27-2009, 09:27 PM

Today was a rough day. Good, but rough.

Repeated 1 and 3/4 times
BB Bench 5 explosive reps.
Inc DB press 12 normal reps.
BB Bench 5 explosive.
Inc DB press 12 normal.
BB Bench 5 explosive.
Cable fly 40 continuous.
BB Bench 5 explosive.
Inc DB press 12 normal.
Cable fly 40 continuous.
BB Bench 5 explosive.

Standing Bent Over BB Rows
65% Max
12 reps x 10 sets

Tricep extensions
65% Max
12 reps x 12 sets

Standing Calf Raises
85% Max
5 reps x 5 sets

Seated Calf Raises
65% Max
30 reps x 5 sets

The chest C was tough. Damn near impossible once I got to those 40 rep parts. My shoulders were burning like crazy. My pain tolerance isn't that high yet to endure it. I got through the second giant set and had to call it after the first set of 40.

The BB and triceps I super setted to try and speed things up a bit. I also super setted the heavy calf raises with the seated, lighter raises. I got a great calf workout, I actually feel good after that one.

All in all, an excellent day. I'm going to be sore tomorrow... I can't wait. Legs and shoulders, both Cs.

**HawaiianPride.** · 08-27-2009, 09:31 PM

Lookin good Cork.

dapack · 08-27-2009, 11:48 PM

Quote:

Originally Posted by Cork

Today was a rough day. Good, but rough.

Repeated 1 and 3/4 times
BB Bench 5 explosive reps.
Inc DB press 12 normal reps.
BB Bench 5 explosive.
Inc DB press 12 normal.
BB Bench 5 explosive.
Cable fly 40 continuous.
BB Bench 5 explosive.
Inc DB press 12 normal.
Cable fly 40 continuous.
BB Bench 5 explosive.

Standing Bent Over BB Rows
65% Max
12 reps x 10 sets

Tricep extensions
65% Max
12 reps x 12 sets

Standing Calf Raises
85% Max
5 reps x 5 sets

Seated Calf Raises
65% Max
30 reps x 5 sets

The chest C was tough. Damn near impossible once I got to those 40 rep parts. My shoulders were burning like crazy. My pain tolerance isn't that high yet to endure it. I got through the second giant set and had to call it after the first set of 40.

The BB and triceps I super setted to try and speed things up a bit. I also super setted the heavy calf raises with the seated, lighter raises. I got a great calf workout, I actually feel good after that one.

All in all, an excellent day. I'm going to be sore tomorrow... I can't wait. Legs and shoulders, both Cs.

yeah, when i did the C on my chest the first set i did 250lbs on the very last bench on the 2nd time through i was down to 105lbs, was brutal. think my chest grew 2" afterwards though LOL

Cork · 09-01-2009, 04:24 PM

Alright, I need to come up with another split. The strongman training is regularly sunday and wednesday, and it's really throwing off the timing of the variable split training.

I feel that because of the extra days to strongman and rest, it puts this as a less than optimal split for right now. Already it's been over 20 days since I started this split, and I've only done 11 workouts from it so far. I can't keep up with it's timing so I'm going to discontinue it until strongman is over. I'm thinking something of a very basic split to complement the complexity of strongman training.

Sunday: strongman
Monday: rest
Tuesday: arms, shoulders
Wednesday: strongman
Thursday: legs
Friday: chest
Saturday: back

Calves, abs and forearms will be almost every other day. I'm going to stick with my 10-12 rep ranges and focus on hypertrophy in my gym days as much as possible with rest-pause sets, drop sets and super/giant sets. It'll be a great compliment to the strongman.

As far as nutrition goes, I'm actually going to start a micro cut cycle. Possibly only 4 weeks long, I'll be keeping calories at maintenance levels. With the extra added gym time, I think maintenance will help me cut fat enough. I have calipers, tape measure and a scale, I'm going to keep track of weight, BF% and muscle measurements each week so I can very accurately track progress. I'm looking forward to this, I think I'm going to make some good progress.

n88tr · 09-01-2009, 04:36 PM

You're really showing that open mind and discipline.

Cork · 09-01-2009, 07:07 PM

I've found that if my workout is not structured, I can't put in a good day. I don't know... if I walk into the gym with nothing planned, it usually sucks and I have no motivation.

Today was arms and shoulders. I wanted to focus on forearms as well so I did things a little differently.

Reverse EZ bar curls super set with reverse cable tri pushdowns
3 sets 8-12 reps
Incline skullcrushers super set with DB hammer curls
5x5
Burnout concentration curls with left arm super set with side laterals
2 sets
Overhead shoulder press
4 sets 10-12 reps
Standing BB calf raises super set with standing rear flyes
5 sets 10-12 reps

The reverse curls and extensions killed my forearms, it felt great. I'm also devoting one exercise at the end of arm day to my left arm only. I have a significant imbalance and I need to correct it. Tomorrow is strongman and I plan on kicking my own ass.

I'm going to clarify a little on my diet. I've evaluated it and I'm actually taking in close to bulk level calories, but I've lower carbs a little, increased protein and increased green veggies. I feel as though this simple change in diet will be very muscle sparing as I am relying on it alone to cut, no cardio.

*edit- Hmm... I feel as though I'm missing something. I was in the gym for 1.5 hours, yet the above work doesn't seem like it would take that long...

dapack · 09-01-2009, 07:32 PM

love your new avatar!!!1

Cork · 09-02-2009, 08:22 PM

Quote:

Originally Posted by dapack

love your new avatar!!!1

Today in strongman we focused a lot on sled work, a ton of pushing and pulling. Lifted the stones some times and stood up the huge tire, but the pushing and pulling was brutal so we didn't do too much of the other stuff.

For shlts and giggles, I took a picture of the supps I take in the morning... get a load of my second breakfast, haha. The brown ones on top are dessicated liver tabs, the orange capsules are sesamin oil, and flaxseed oil, one white is MSM, the other white is Chromium picolinate and the 2 sandy colored ones are a multi.

dapack · 09-03-2009, 02:31 PM

Quote:

Originally Posted by Cork

Today in strongman we focused a lot on sled work, a ton of pushing and pulling. Lifted the stones some times and stood up the huge tire, but the pushing and pulling was brutal so we didn't do too much of the other stuff.

For shlts and giggles, I took a picture of the supps I take in the morning... get a load of my second breakfast, haha. The brown ones on top are dessicated liver tabs, the orange capsules are sesamin oil, and flaxseed oil, one white is MSM, the other white is Chromium picolinate and the 2 sandy colored ones are a multi.

You notice any changes yet in your other lifts doing the strongman?

Cork · 09-03-2009, 07:14 PM

Quote:

Originally Posted by dapack

You notice any changes yet in your other lifts doing the strongman?

I can't explain to you what's going on with my strength. I'm fluctuating big time. I can do strongman stuff well enough... but 5x5 on squats... or 5x5 on deads... It'll be 285 one week, 245 another. I'm getting bigger, that's for sure, so at least I can be grateful for that.

Today I did legs. I am totally losing motivation. Strength was down this week. I'm having major problems at home, and I'm having a hard time dealing with stress. To sum it up, things between myself and my GF of 4 years are starting to deteriorate. We both love each other to death but we just have these differences we can't make work. I'm in despair watching this relationship fail and I can't even do anything about it... Anyways, I just had to vent a little.

Legs.
Squats 5x5
GHR 3 sets 6 reps
Leg press 4 sets 8-10 reps
DB lunges super set with Box jumps, just 1 set, 10 reps each
Leg extensions with squeezes at the top 3 sets for 20 reps
Hammy curls 2 sets burnout reps

I really wanted to add in front squats with that, but I got the bar in the rested position and it was straight up killing my shoulders. It doesn't normally hurt that bad, but it was like the bar was grinding on my bone. I had to rack it and call it off. Oh well, I worked hard on everything else to make up for it.

dapack · 09-03-2009, 07:53 PM

sorry to hear about the personal stuff, it makes it really hard to be motivated to do anything. great leg workout

Cork · 09-21-2009, 01:53 PM

I've been so lazy lately about logging... I guess I owe one hell of an update, haha.

Well to refresh everyone's memory, I am on a micro cut, which is nothing more than maintenance level calories but with extra work in the gym. It's a slow cut but it's working great. I'm averaging 200lbs on the scale and I still have a shadow of a 6 pack.

I'm still keeping up with strongman and my normal hypertrophy training. Just some PBs I've hit recently: I finally pulled 300 on deadlift (totally raw, no wrist straps or anything!) and I finally squated 300. Benching is weak as always due to my damn right shoulder, which will probably never be able to take heavy barbell benching, but I can hit 5 reps with 85lb DBs which is a record for myself.

I've been increasing in strength all over, it's a great feeling to finally be able to move all this weight. I've really been able to bring up some weak points. I feel like my chest, shoulders and calves are not such bad weak points any more.

Anyhow, Projecthatch started his log on E-911, so I guess that means I should be getting mine soon then too. I'm really looking forward to it.

That's my update for now. I'll get back in to logging my workouts once I lift on Tuesday. Oh also, I took Freak's advice and got a massage on Saturday. I've never experienced such pain. I got one hell of a massage and it was much needed. I feel like a million bucks, and I know now that I will be getting a massage once a week ($30 for 30 minutes, can't beat that price).