The year of Bulk

**mperk** · 09-21-2009, 08:36 PM

Hey Corky
Missed this log but skimmed it and looks like you are going balls to the wall - Good for you! I'll be interested to hear how you do on the micro cut - you already lood pretty lean but I'm sure that will make a big difference. keep it up dude!

Cork · 09-22-2009, 10:22 AM

Oh ****! Excellent news, Kirk is coming up for some gym time tomorrow and Thursday. There will def be some pics/vids. Stay tuned.

Cork · 09-23-2009, 09:49 AM

Alright, yesterday was shoulders and arms.

Arnold presses 4x8-10
Cable rear delt flyes 4x8-10
Lateral raises 3x15
CG Bench 3x6-8
Reverse BB curls 3x15
Rope tri extensions 3x6
Hammer curls 3x8

Had a decent pump. My bodyfat is lower now too so I had veins busting out my shoulders, I love that. It keeps me motivated and working hard.

This evening is strongman provided the rain holds out, otherwise it'll be something random. I'll have to see what Kirk wants to do since he will be my guest.

Cork · 09-23-2009, 08:31 PM

Wow, best strongman day yet! Did some real heavy lifting for reps, and I came up with the idea to do the yoke overhead, damn that was an awesome idea.

I also picked up the 200lb atlas stone!

I have some vids of the yolk and picking up the heavy tire. I'll be posting them once I get them uploaded.

dapack · 09-23-2009, 11:49 PM

sounds like you really enjoying the strongman workouts!!!! if they every have something like that here will give it a whirl.

Cork · 09-24-2009, 08:38 AM

Do it! It's so much fun.

I might have done a bad thing yesterday, though. The guy who "hosts" the training, didn't show up. So my buddy and I went out back and did it anyhow. Well as soon as were putting everything away, the gym owner comes out back to throw the garbage out, and she says "I didn't see you, I didn't see you."
I wasn't sure what she was talking about, I asked, and she replied, "I wanted [the host] to make sure you guys were never doing this out here without him. I don't have big tire insurance, but like I said, I didn't see you. Don't do it again without him."
The owner was laughing and kind of joking around about it, but I couldn't tell if she was really pissed and trying to laugh so she didn't start a confrontation. The host has not shown up twice, and we've done it twice without him. I need to talk to the gym owner and explain the situation... I'll see if I can take over supervising or something. I've been going to the gym for 3 years, they should make some kind of concession. It's very rare to find a gym with 4 atlas stones!

dapack · 09-24-2009, 02:54 PM

Quote:

Originally Posted by Cork

Do it! It's so much fun.

I might have done a bad thing yesterday, though. The guy who "hosts" the training, didn't show up. So my buddy and I went out back and did it anyhow. Well as soon as were putting everything away, the gym owner comes out back to throw the garbage out, and she says "I didn't see you, I didn't see you."
I wasn't sure what she was talking about, I asked, and she replied, "I wanted [the host] to make sure you guys were never doing this out here without him. I don't have big tire insurance, but like I said, I didn't see you. Don't do it again without him."
The owner was laughing and kind of joking around about it, but I couldn't tell if she was really pissed and trying to laugh so she didn't start a confrontation. The host has not shown up twice, and we've done it twice without him. I need to talk to the gym owner and explain the situation... I'll see if I can take over supervising or something. I've been going to the gym for 3 years, they should make some kind of concession. It's very rare to find a gym with 4 atlas stones!

Yeah would be hard to tell if she was just messing with you or serious, "Tire Insurance". Would be probably best just to ask that way you know and if she say no biggie your good to go

Cork · 09-24-2009, 06:22 PM

An excellent lifting day today. I did back, and I did it a different way than I normally do. I did alternating sets, and I liked it a lot. Don't get alternating sets confused with super sets. I chose 2 exercises and alternated them, with a normal rest time between sets.

Deadlift alternated with pull ups
Raised Deadlifts 3x8 then 2 singles at 1RM
Pull ups with bodyweight 4x8
Lat pull downs alternated with DB rows
Lat pulldowns 4x10
DB rows 4x6
Back flyes alternate with DB shrugs
Back flyes 3x15
Shrugs 3x10
Superset standing BB calf raises with seated calf raises
5x10 for both

I finished the workout with some DC shoulder stretches and some grip work. My grip was really feeling it from strongman yesterday and the deads/pulls today, but I still squeezed out some more juice.

I'm going to try and get some progress pics in soon. I think it'll be a good update since I am consistently over 200lbs now with every weigh-in.

dapack · 09-24-2009, 06:49 PM

nice workout, beat you had a good pump

Cork · 09-25-2009, 08:33 AM

Quote:

Originally Posted by dapack

nice workout, beat you had a good pump

With all the lat pulls, I felt nice and wide. I love it when my lats stick out and it pushes my tris out to the side, I feel huge!

Alright, I need to work on a new split. This one I've created isn't planned out enough for me. I need better structure and scheduling so that I can actually stick with a split for 6-7 weeks at a time. I'm going to set up an actual calendar and get everything set. I hate changing my split around so often, but it must be done.

Cork · 09-27-2009, 08:31 PM

Alright I did the first day of my new workout. Didn't go too heavy, I just used it as a semi-loading day. Things went real smooth. After taking time off from pistols and 1 arm chin training, I was surprised at how much strength I held on to.

Pistols 4 sets 5 reps each leg
1 arm chin negatives Single reps per set. 4 sets, 1 with +8lbs
High Pulls 3 sets 8 reps
Incline press 3 sets 8-10 reps
Unilateral flyes 3 sets 8-10 reps
Cardio/forearms/core all super set to finish me off.

I didn't have my original sheet with me, so I didn't remember I had planned on cable rows too. But my back was feeling good with the pulls, so I feel satisfied. I went to get a massage after my lift. It was brutal. Apparently I have a ton of knots in my upper back. It feels good now, but holy hell it hurt bad when they were getting pounded out.

In most recent personal news. I am now single. This comes with a heavy heart, but now it doesn't matter how much time I spend in the gym since I don't have anyone to come home to now. I'll be adding in cardio after my lifts. I'm in no mood for another girl right now, but when the time comes to mate again, I must be in my prime....

dapack · 09-28-2009, 09:52 PM

nice workout, sorry to hear about being single again, shtz sucks.

Cork · 09-29-2009, 09:50 PM

Had an awesome lift today. I even threw in some extra stuff.

Incline BB Bench
3 sets 7-9 reps
Flat DB Bench
3 sets 7-9 reps
CG Bench
3 sets 7-9 reps
Incline Skulls
3 sets 7-9 reps
Flat db flyes extra
3 sets 7-9 reps
Side laterals
3 sets 7-9 reps
Back flyes
3 sets 7-9 reps
Cable rear flyes
3 sets 7-9 reps

And I did some calves too. 4 sets, 25 reps each on seated calf raises. Really awesome workout. I've got some strongman scheduled for tomorrow and it should rock.

dapack · 09-30-2009, 03:54 PM

looks like a solid workout, glad to see calves, soleus in there!!!!

Cork · 09-30-2009, 08:20 PM

Quote:

Originally Posted by dapack

looks like a solid workout, glad to see calves, soleus in there!!!!

Man, I have to kill my calves. I'm sticking to 2 rules with lifting for them: First, work them out no more than 2 days in a row, and never workout with them sore. I've made some great progress with my calves, and they are impressive for an 8 year old girl, but they still need to be worked 3, if not 4 times harder than my other muscle groups.

Today was some wicked strongman training. Started off with the sledgehammer and some kettlebell swings. Moved in to lifting the atlas stones. Warmed up with the 130lb one and moved onto the 200lb one. Lifted that a couple times before we moved on to the sled push. We created some crazy circuit that involved pushing the sled, then coming back by flipping the tire. It was almost a relay race... a relay race you wanted to die on. Then we did some more tire flipping, more sledgehammering, more sled pushing, more stone lifting... yeah. And that was only in the first hour. We were all exhausted and just hung around chatting about all kinds of training. Intermittently we would run the sled, or lift some stones, but we called it after another 45 minutes. Now I'm eating a horse. I'm so F'n hungry.

Tomorrow I have scheduled a rest day, but I think I might just go in for some cardio or sprints. We'll see. At this rate, I'm going to be sore as hell tomorrow.

dapack · 09-30-2009, 08:33 PM

man that sounds pretty grueling and tiring to me!!! rest up you deserve it!!!

Cork · 10-02-2009, 05:34 PM

Just did a crazy workout. I've never been so low on energy and done so much. I had some E-911 but it couldn't keep me perked up. Today is the day my ex-GF is moving out, and its messing with me bad. I had no appetite and held no focus. I still worked hard but only because I had to, not because I wanted to...

The parenthesis denote drop sets. Example, for pull ups, my grip was sucking so I had to stop and regrip and finish the set. For GHRs, the first number is unassisted, so the final set was all assisted reps.

Elevated dead lifts alternating sets with pull ups
Deads: 205x9 205x9 225x8
Pull ups: 9 (7x2) (6x3)
Glute ham raises
(3x6) (1x8) 8
Chin ups
9x8x7
DB rows super set with hammy curls
DB rows: 60x9 60x9 65x9
Ham curls: 135x9 150x9 150x9

I really wanted to do more, but that was all I could muster. The elevated deads were tough. I had to drop my hips so low, I'm not used to that. It wore me out quick. Tomorrow I'll hit Bis and Calves with Quads to round things out.

Overall, this was an experiment combining back and hammies together. I think it turned out great. My legs suck, so I need to hit them 2 days a week. Splitting up quads and hammies just makes sense.

dapack · 10-02-2009, 06:04 PM

Quote:

Originally Posted by Cork

Just did a crazy workout. I've never been so low on energy and done so much. I had some E-911 but it couldn't keep me perked up. Today is the day my ex-GF is moving out, and its messing with me bad. I had no appetite and held no focus. I still worked hard but only because I had to, not because I wanted to...

The parenthesis denote drop sets. Example, for pull ups, my grip was sucking so I had to stop and regrip and finish the set. For GHRs, the first number is unassisted, so the final set was all assisted reps.

Elevated dead lifts alternating sets with pull ups
Deads: 205x9 205x9 225x8
Pull ups: 9 (7x2) (6x3)
Glute ham raises
(3x6) (1x8) 8
Chin ups
9x8x7
DB rows super set with hammy curls
DB rows: 60x9 60x9 65x9
Ham curls: 135x9 150x9 150x9

I really wanted to do more, but that was all I could muster. The elevated deads were tough. I had to drop my hips so low, I'm not used to that. It wore me out quick. Tomorrow I'll hit Bis and Calves with Quads to round things out.

Overall, this was an experiment combining back and hammies together. I think it turned out great. My legs suck, so I need to hit them 2 days a week. Splitting up quads and hammies just makes sense.

Have not done them myself, but another way to instead of elevated is to load it with 25's and not 45's, guess it would give you almost the same effect. Great workout considering you energy was low, deads suck unless you really have a lot of it.

Cork · 10-06-2009, 01:45 PM

Yeah I've thought about doing deads with 25lb plates instead of 45s. But the platform I used was much easier of an alternative so I could keep track of the weight like I normally do. Counting by 45 is habit. Counting in 25s would throw me off every set.

So ok, I had a long weekend... I went away to my brother's place because it was depressing sitting around in my apartment, all I could think about is my ex. So with my bro we went to his crappy apartment complex gym and just did cardio and basic stuff. I got some DB snatches in and some DB split squats and lunges, that was about it. My quads feel neglected.

I headed back home on Sunday around lunch, hit the gym as my full body day with upper body focus. I had a ton of energy...and I didn't want to go home. I was there for 2 hours roughly. And good lord, my back is getting strong. I felt like I could row the whole stack for reps on cable rows (I was 2 plates away from max).

Pistols 3 sets 6 reps each leg
1 arm chin negatives single rep sets, 4 sets each arm
High pull 3 sets 8 reps
Hammr strength incline press super set with cable flyes
3 sets 9 reps
Cable rows 3 sets 9 reps
Thor's hammer for forearms 3 sets 15 reps
Seated calf raises superset with toe presses
4 sets, as many reps as I could
Random weighted ab work and back hypers
30 minutes of mid intensity cardio

I forgot my E-911 at home today, so I'll be chugging some tea for energy. I can't keep my ex off my mind, but I'm actually looking forward to the gym time, so it should be progressive. It'll be chest/tris/shoulders and more cardio.

Cork · 10-06-2009, 08:38 PM

Alright I had a good chest/tri/shoulder workout.

Incline BB Bench
3 sets 7-9 reps
Flat DB Bench
3 sets 7-9 reps
Flat db flyes
3 sets 7-9 reps
CG Bench
3 sets 7-9 reps
Incline Skulls
3 sets 7-9 reps
Arnold Press
3 sets 7-9 reps
Lateral Raises
3 sets 9 reps
Cable rear flyes
3 sets 7-9 reps
Calf raises super set with toe presses
4 sets, heavy as many reps as I could
Cardio alternating with abs

dapack · 10-06-2009, 10:09 PM

nice workout!!! dang i everyone has hammer equip except me :(

Teran · 10-07-2009, 04:21 AM

Staying busy can help keep the thoughts of the ex away. Use the new free time to improve yourself mentally, physically and emotionally. Change up the scenery and go places and do things you may not have for a while.

That being said I've found that meeting some total hottie will also help get my mind off an ex : )

Cork · 10-07-2009, 08:33 AM

Quote:

Originally Posted by dapack

nice workout!!! dang i everyone has hammer equip except me :(

You know what I don't get, Dapack? How people can bash the smith machine, but not other machines that fix your plane of motion. I'm not saying I use the smith for anything other than calves, but I only do the Hammer Strength stuff when I'm feeling lazy, haha!

Quote:

Originally Posted by Teran

Staying busy can help keep the thoughts of the ex away. Use the new free time to improve yourself mentally, physically and emotionally. Change up the scenery and go places and do things you may not have for a while.

That being said I've found that meeting some total hottie will also help get my mind off an ex : )

Yeah, Saturday night I had a girl show interest and get close and try and convince me to not leave my friend's place when it was time to go home. I probably could have had a great night with her, but she was wasted, I was sober, and I'm not that kind of guy. Anyways, it was just nice to see, so soon after the breakup, that other girls are interested in me, haha.

Teran · 10-07-2009, 10:37 AM

Quote:

Originally Posted by Cork

Yeah, Saturday night I had a girl show interest and get close and try and convince me to not leave my friend's place when it was time to go home. I probably could have had a great night with her, but she was wasted, I was sober, and I'm not that kind of guy. Anyways, it was just nice to see, so soon after the breakup, that other girls are interested in me, haha.

Yeah, I'm not that kind of guy either, but a question could be made...is it still a bad thing if you're with her for so long that night that she sobers up in your arms? I mean, it's a good way to protect her airway

dapack · 10-07-2009, 03:14 PM

Quote:

Originally Posted by Cork

You know what I don't get, Dapack? How people can bash the smith machine, but not other machines that fix your plane of motion. I'm not saying I use the smith for anything other than calves, but I only do the Hammer Strength stuff when I'm feeling lazy, haha!

you know i never thought of it that way, yes it is strange. mention hammer equip and ppl get all happy, mention smith and it is like you commetted a deadly sin LOL to each there own, i use the smith and i personally like it for some movements.

**HawaiianPride.** · 10-07-2009, 07:27 PM

You should be using a Smith this close to a show!

Cork · 10-07-2009, 07:36 PM

Quote:

Originally Posted by HawaiianPride.

You should be using a Smith this close to a show!

Get outta my log with that malarky!!! Haha! You don't need a smith dapack, don't listen to him!

Today was strongman. I killed it. First time ever I've puked while working out. We did a 100m prowler run with 150lbs stacked on it. It was the most brutal thing I've ever done. Also, I owned the 250lb atlas stone. It was very fulfilling.

*edit- Ah excellent, see that sled thing behind me? That's the prowler. See that green dumpster all the way in the background... that was our 100m.

**HawaiianPride.** · 10-07-2009, 07:40 PM

Dig the chucks.. I'm rock mine to the gym as well.

Cork · 10-07-2009, 07:41 PM

Quote:

Originally Posted by HawaiianPride.

Dig the chucks.. I'm rock mine to the gym as well.

I only wear Chuck's and my Vibram Five Fingers anymore when I go to the gym.
http://www.bodybuildingdungeon.com/f...holy-shhh.html

**HawaiianPride.** · 10-07-2009, 07:42 PM

I like the idea of lifting with little to no sole. How are those they've been interesting me lately.