Shyryder’s Bulking Journal

[ShyRyder]

Start Date: 14 - September - 2005

Weight: 157lbs

Target: 175lbs

Height: 5'9"

Programme: freestyle/diesel/bodybuilding.com

Supplements: Taken: Vegetarian protein, mammoth weight gainer

Meals: 6 vegetarian meals(exception fish)

Fluids: water, soy milk

Check Weight: Every gym day

 

[ShyRyder]

I started my bulk around last year at this time. I was 143lbs made it all the way up to 163lbs but lost my focus and injuries. Mainly worried about my back so often I’ve taken it easy. I’m going to 175 even if my body starts to fall apart.

Day 1 Back
Sep 14

Deadlifts
70lbs max – 6 reps 3 sets
Rows
85lbs max – 6 reps 2 sets
DB Shurgs
70lbs max – 10reps 2 sets
Lat Pulldown
120lbs max – 6reps 2 sets
Tri Pulldown
Failure at 90lbs – 6reps 2 sets
Tri extension
35lbs – 6 reps 2 sets

Weight IN: 157.8 lbs with clothes and keys

 

[ShyRyder]

Day 2 Chest
Sep 16

It was one of those rainy days as a result didn't have much energy so kinda took it easy.

DB Press
65lbs each x 4reps
65lbs x 6reps

DB Press Incline
35lbs x 6reps 2sets

Hammer Curls
25lbs x 6reps 2 sets

Abs Pulldown
130lbs x 15 reps 2 sets

weight = 158.2

 

[Chrisman]

Hey, Great lifts man.

You should probably weigh yourself once a week. You won't get anything consistant when you do it everyday. It jumps around a lot and somedays it'll leave you happy, and other frustrated. Depending on how much water you've drank, food you've eatin' or the last time you taken a ****, your weight can change by a pound or two.

 

[Phantasmal]

Yeah, you'll just drive yourself nuts weighing in every day, and taking into account keys and clothes and all of that crap.

 

[ShyRyder]

Yah you guys are right! I just wanted to use weighting myself every gym day as a motivativator, regardless of results. Every Friday then

 

[ShyRyder]

Day 3 Legs
Sep 21

Squat Stan Smith machine
170lbs x 6 reps
175lbs x 6 reps
180lbs x 6 reps

Leg Extensions
140lbs x 6 reps 3 sets

Leg Press

6 x 45lbs + 35lbsx2 6 reps 2 sets

Arnold Press
40 lbs x 6 reps
Failure at 45lbs 4 reps

Military Press
45 lbs x 5 reps 1 set

Calf’s standing
340lbs x 15 reps 2 sets

 

[ShyRyder]

Day 4 Back
Sep 23
Skipped Deadlifts cause I have martial arts class today and my back kills to much during when I Deadlift.

Rows
90lbs x 6reps bad form 2 sets

DB shrugs
70lbs each x 12 rep 2 sets Max

Lar Pulldown
120lbs 6 reps 2 sets

Tri Pulldown
90lbs failure 5 reps 2 sets

Abs Pulldown
130lbs 15 reps 2 sets

weight=158lbs

 

[ShyRyder]

Day 5 chest/Biceps
Sep 30
My fvcking bike got jacked. Had a couple orientations at the hospital where ill be volunteering. This is why i missed a couple days.

DP Press
each
55lbs x 6reps
60lbs x 6 reps
65lbs x 5reps faliure
+
warm up

Hammer Curls
each
25lbs x 6reps
25lbs x 6 reps

Barbell EZ Curl
each
20lbs x 6reps
20lbs x 6reps

Abs Pulldown
130lbs x 15 reps
130lbs x 15 reps

Abs decline leg lifts(don't know name of exercise)
2sets 8 reps

weight= 157.8

Ok im steping up my game in the kitchen so next week the results should be coming.

 

[manuva]

Mate you need a little assistance with your programming:

Chest and tris should be done together because triceps naturally assist the chest muscles when pressing.

Back and biceps should be done together because biceps naturally assist during the pulling motion required to work the back.

On the whole, I'd also suggest to use more compound exercises and less isolated exercises. Compound lifts are what will stimulate growth.

 

[RaWBLooD]

Originally posted by manuva
Mate you need a little assistance with your programming:

Chest and tris should be done together because triceps naturally assist the chest muscles when pressing.

Back and biceps should be done together because biceps naturally assist during the pulling motion required to work the back.

On the whole, I'd also suggest to use more compound exercises and less isolated exercises. Compound lifts are what will stimulate growth.

and thats why they can be done separately, so as to give your all to triceps and biceps without impeding the chest and back.

 

[Lifeforce]

Hey.. great lifts man.

Just want to add some pointers. I'd recommend doing squats with a free weight barbell so you can get a full natural movement.

As Manuva said, try to get more compound stuff into your programs. Ie. Dips instead of pulldowns, deadlifts instead of shrugs, etc...

If you can, switch the EZ bar for the straight bar... I used to do EZ all the time and when I changed things started to improve.

 

[Double]

but be careful for me the straight bar ****ed up my wrists pretty good for a while

 

[RaWBLooD]

Originally posted by Lifeforce
I'd recommend doing squats with a free weight barbell so you can get a full natural movement.

Damn right, you dont know squat till you Squat (with barbells).

 

[ShyRyder]

Oct 5
Day 6 legs

Shlt I just remembered I forgot to do calf’s. ahhh whatever

Barbell Squat
Warm up 90lbs x 6 reps
140lbs x 6 reps (bad form)
140lbs x 6 reps (good form)
nothing beats squats

weight doesn’t increase on squats unless my form is perfect or next to perfect.

Romanian Deadlifts
40lbs x 6 reps
70lbs x 6 reps
First time doing this exercise and I hated it. Felt like I was doing regulars deadlifts and I don’t want to overwork my back. My hamstrings didn’t feel like they were getting worked well either. I probable wont do them again.

Leg Press
270lbs x 6 reps
360lbs x 6 reps
felt good

Dumbell Lunges
40lbs x 6 reps
60lbs x 6 reps
love this exercise definitely a keeper

Decline Reverse Crunch
10 reps
6 reps
6 reps
pretty difficult when you hold your legs parallel to the floor the whole time.


I’m still going to add some more exercises, preferable something that destroys the hamstrings.

 

[MetalFortress]

Wait, why are you deadlifting just 60-70 lbs? Your deadlift should be right around or more than your squat, and you're squatting quite a bit more weight.

 

[Lifeforce]

It's great you started doing barbell squats man. Go ATG if you can, you will use lower weights but your muscles will explode in growth.

Try stiff leg deadlifts for the hamstrings. Try with a low weight and feel how the hamstring is stretched out at the bottom of the lift. It's an awesome exercise if you master it. The key is not to go overboard on the weight and try to feel the hamstring work in each rep. Once you master makeing the hamstring work, pile on the weight.

 

[ShyRyder]

Metal Fortress- I was just testing out a new exercise, trying to target my hamstrings. Plus my back just got healthy again dont won't to overwork it.

Lifeforce- Yah Barbell squats are the great, best weight training exercise by far. I’m going to take it real slow. I can’t stand when injuries get in the way of my workouts. ATG? Stiff leg deadlifts are pretty good exercise. My hamstrings are still a bit sore. I’m only going to do the stiff deadlifts on my back day though.

Oct 8
Day 7
Back/ biceps

Stiff leg deadlifts
70lbs x 6 reps
70lbs x 6 reps
80lbs x 6 reps

Bent over 2 arm row
70lbs x 6 reps
70lbs x 6 reps
75lbs x 6 reps

lower then my usual, missing too many days

Hammer curl
20lbs(e) x 6 reps 3 sets

Barbell Curl
20lbs x 6 reps
25lbs x 6 reps

really good bicep exercises, focused on squeezing at the top and slowly releasing.

Seated calf’s (out ward)
100lbs 10 reps 2 sets

Standing calf’s (inward)
300lbs 10reps 2 sets

This was a really fun day at the gym. Doing the exercises right makes it a lot more challenging. The weight is going to get uped a lot more next time.

 

[ShyRyder]

Oct 12
Chest/triceps

DB Press
Warm up
60lbs(e) x 6 reps
65lbs(e) x 6 reps
70lbs complete failure tried twice

It seems I can’t get passed 130lbs. I went with a spotter a couple times but when I tried it next week on my own I could never lift it. I think it partially cause my eating habits have to be a lot better.

DB incline
35lbs x 6 reps 2 sets

Tricep Pulldown
60lbs x 6 reps
70lbs x 6 reps

Bringing triceps over to my chest day kills my triceps pull downs I usually pull 80lbs

DB Triceps
35lbs x 6 2 sets


I didn’t research what new exercises I would do plus left my house pretty late. Overall today was a pretty lame training day. I guess ill bring over traps and lats to this day too.

What’s the best exercise for building triceps?

 

[ShyRyder]

Oct 14
Legs/Shoulders

Barbell Squat
Warm up
140lbs x 6 reps
150lbs x 6 reps
160lbs x 6 reps

Form struggled on a couple reps but overall great form.

Leg Press
360lbs x 6 reps 2 sets

Dumbbell Lunges
60lsb x 6 reps
70lbs x 6 reps

Decline Reverse Crunch
10 reps 3 sets

Arnold Press
30lbs x 6 reps x 2 sets

At this point I was completely finished so I bltched out on my shoulders.
Overall good day