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  1. #1
    Seasoned M&S Veteran fenrisulfr's Avatar
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    So I figure i'll give this training log a shot. Been cutting that fat so long i am ready to be big. I'm doing an upper/lower bulking split.

    Stats 6'3" 218 lbs 18-19% bf

    Eating 2960 calories a day. (Is this enough?) 45C 35P 20F (thinking of going 40/40/20)Was cutting at 2600 calories a day. I use myfitnesspal and track my foods. I eat extra on lifting days to account for calories burned.


    So far I finish my first whole cycle tomorrow. Still figuring out working set weights. Also I am recovering from 3 herniated disks one of which being ruptured, so i can't go balls out rather I have to focus on small progressing, perfect form lifts.

    Reached rep goal denoted with *
    *=add weight

    Training:
    (Mini cycle precycle)
    Thursday
    Deads 135 x 10, 185 x7 235 x 3 275x8 275x8 275x8 *
    Back Squat 155x20*
    Jefferson Deadlift 135x8 135x8*
    Standing Calve raises 185x12 185x10 185x8*
    Decline situps 3x8

    Friday
    Bench press 45x10 95x8 135x3 180x8 180x7 180x5*
    Pullup 3x max Did what i could and finished sets of 8 with negative reps
    Push press 115x8 115x6 105x6 try 110 next time
    BB curl 75x11 75x9 75x7*
    Chest Dips Did what i could and finished sets of 8 with negative reps

    Cycle 1
    Monday Lower
    Back Squat 50x10 100x7 150x3 200x8 200x7 200x6*
    Front squat 110x8 110x8 big*
    SLDL 160x15 160x15*
    Standing Calve raises 200x12 200x10 200x8*
    Decline situps 9 15 20*

    Tuesday Upper
    Military press 45x10 65x7 95x3 110x8 110x6 110x5 (1 short of goal)
    BB Row 185x8 185x7 185x5*
    Power Shrugs 275x8 275x8*
    CGBP 155x8 155x7 155x5*
    Chinups Did what i could and finished sets of 8 with negative reps
    Tricep Dips 8 8 8

    Wednesday rest

    Thursday Lower (Workout done at work)
    Deadlift 135x10 160x5 180x5 300x8* (I only have 300lbs when I workout at home so do more reps i guess at home)
    Smith back Squat (next time will do hack squat on 45 legpress machine)
    180x10 160 x10 ( Hurt back continuing higher weight on stupid [email protected] smith machine, lowered weight to finish)
    Calve raises on 45 leg press (had to jump in while someone else worked on it)
    550x12 450x10 450x8*
    Jefferson deadlift 170x2x8
    Crunches 22 22 12


    Excited to smash upper body today. Not excited about doing BP on smith machine.
    Am I eating enough? Should i try 40 40 20?
    Last edited by fenrisulfr; 11-13-2012 at 03:12 PM.

  2. #2
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Friday upper (@ work)
    Smith machine bench
    50/10 90/8 135/3 185/6 185/5 185/3 185/1 ( did not count weight for bar)

    Pullups 3/8 lots of negative reps

    Standing push press 110/7 110/6 110/6

    Bb curl attempted 80 realized my form was atrocious. My left shoulder sticks up and out to make up for my weaker left bicep. Kind of devastated, not sure how to fix other than drop the weight lots.

    Chest dips 3/8 * the saving grace of my workout. The only rep goal i hit.

    Still proud of my bp and push pressing though.

    Two days off for recovery! Ready for cycle 2 Monday.



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  3. #3
    Moderator Scrutiny's Avatar
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    Nice work with creating a training journal

    Will be following this.

    All the best!
    Consistency is the key

  4. #4
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Cycle 2
    Monday Lower @ home
    Back Squat 60x10 110x7 160x3 210x8 210x7 210x6*
    Front squat 135x8 135x8*
    SLDL 170x15 170x15*
    Standing Calve raises 235x12 235x10 235x8*
    Decline situps 25 20 15*

    Gold star today. Added weight on every exercise and met every rep goal. Checked myself on scale just now and ive put on a few pounds. Muscle mass at 40% fat down to 16%. Very peculiar, but awesome!!!! Have to recheck that tomorrow.
    Hmm back at 19% and 38.8... oh well
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    Last edited by fenrisulfr; 05-01-2012 at 06:10 AM.

  5. #5
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Upper @ home
    Morning workout mostly fasted besides morning shake.

    Sitting push Press 45x10 65x7 95x3 110x8 110x7 110x6 * Add weight next time!
    BB Row 190x8 190x7 190x5*
    Power Shrugs 300x8 300x8* (maxed weight i can do @ home) maybe do 3 sets next time
    CGBP 160x8 160x7 160x5*
    Preacher one arm DB curl (with a 25 lb. plate) 11 8 6 (had to self spot on left arm a bit but I believe this will help my form) Hit goal but will not increase weight
    Tricep Dips 8 8 8

    Overall Had a strong workout. Starting to approach max weight for my working sets.

    Since I never stated goals here they are:
    BP 300
    Squat 400
    Deadlift 500

    Most important to me, OHP 200+ and an Iron core

  6. #6
    Gainz Train Conductor Squatzilla's Avatar
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    Quote Originally Posted by fenrisulfr View Post
    Upper @ home
    Morning workout mostly fasted besides morning shake.

    Sitting push Press 45x10 65x7 95x3 110x8 110x7 110x6 * Add weight next time!
    BB Row 190x8 190x7 190x5*
    Power Shrugs 300x8 300x8* (maxed weight i can do @ home) maybe do 3 sets next time
    CGBP 160x8 160x7 160x5*
    Preacher one arm DB curl (with a 25 lb. plate) 11 8 6 (had to self spot on left arm a bit but I believe this will help my form) Hit goal but will not increase weight
    Tricep Dips 8 8 8

    Overall Had a strong workout. Starting to approach max weight for my working sets.

    Since I never stated goals here they are:
    BP 300
    Squat 400
    Deadlift 500

    Most important to me, OHP 200+ and an Iron core
    I got similiar numbers to what your goals are, Hopefully come December 2012 Looking to be in the 300-350 region on Squats, Dead & Rows .Good luck on the quest
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  7. #7
    Seasoned M&S Veteran fenrisulfr's Avatar
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    G'luck on your bulk as well! I'm digging having a journal. Makes me feel more accountable for my workout. Better way to progress also.

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  8. #8
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Thursday Lower @ work
    Deads 135x10 170x5 250x5 310x8*
    Hack squat on leg press machine 20x2pps*
    Jefferson deadlift 145x8 145x8* accidentally did less weight
    Sitting calve raises 6 plates 25 20 15 *
    Ab crunch roller 30 25 20*
    Nice workout hack squats were brutal. Deads easy but ended up with some nerve pain down leg. I fear I may have to stop doing deads or stop working on progression with them or i will never heal.


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  9. #9
    Moderator Scrutiny's Avatar
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    Killer lower body workout!

    Nice work on making 310 for 8 with deadlifts, unlucky about the nerve pain though. Do you think it could be a sciatica issue? Especially if it's persistent for you.
    Consistency is the key

  10. #10
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Yes it is my disc bulging on my nerve. Could be the situps aggervating it after everything else. Perhaps I'll just do dumbbell side bends after deadlifts

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  11. #11
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Friday [email protected] work

    Bp on Smith machine
    50x10 90/8 135/3 185/8 185/5 185/3 185/3 bar not counted in weight
    I have improved my bench lots recently

    Pullups 3/5 2/6 1/7 actual/ neg. Reps
    I have to believe negative repz will translate to full ones

    Standing push press
    115/6 115/5 115/3

    Db preacher curl one arm
    25/8 25/3 20/5 20/4 + xtra neg reps on left arm. Focusing hard on catching left side up to right.

    Chest dips
    8 8 7 gave my all throughout workout didnt have much left in the tank for dips.


    No repgoals reached today. You have to do work to hit goals.

    Next 2 days recovery. Cycle 3 comes Monday!!

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  12. #12
    Frequent Poster gpu1987's Avatar
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    Good dip sets man, that's nothing to scoff at.
    Supps: MGN Pure Isolate, NOW Omega-3's, ON Opti-Men's, Scivation Xtend & Dymatize Xpand

    "‎Failure is final. Failure is only truly failure if you quit. EVERYTHING else is merely a setback."
    - Layne Norton

  13. #13
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Thanks!! Honestly i couldnt do dips till recently

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  14. #14
    Gainz Train Conductor Squatzilla's Avatar
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    DIPS are the upper body Squats, repetition will sort you out and have you dipping relentlessly mate Good Work out by the way.
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  15. #15
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Rest days over. Had some great chest doms over the weekend. Measured myself each day before dinner. 222 lbs 40% muscle 16% fat and last night 218 lbs 41% muscle 14.4% fat. Need to get some bcaas for during workout. Never tried those yet. 3 hr countdown till weight smashing. Hoping for a good strong workout. I am inching my calories up more seems i could do well to gain more.


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    Last edited by fenrisulfr; 05-07-2012 at 05:49 AM.

  16. #16
    Moderator Scrutiny's Avatar
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    Quote Originally Posted by fenrisulfr View Post
    Rest days over. Had some great chest doms over the weekend. Measured myself each day before dinner. 222 lbs 40% muscle 16% fat and last night 218 lbs 41% muscle 14.4% fat. Need to get some bcaas for during workout. Never tried those yet. 3 hr countdown till weight smashing. Hoping for a good strong workout. I am inching my calories up more seems i could do well to gain more.


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    Great work in this log Fenrisulfr!

    Have you been looking at any particular BCAA supplement?

    I would definitely recommend to check out Xtend by Scivation, if you haven't already.

    All the best with your up-coming workout as-well.
    Consistency is the key

  17. #17
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Yes ive seen the suggestions. That is the one i wanted.

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  18. #18
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Cycle 3

    Monday 5/7 Lower @ work

    Hack squat
    70/10 120/6 170/3 220/8 220/7 220/5*

    Need to figure out barbell back squat to hack squat on leg press machine weight equivalency


    Clean to 8 reps front squat

    Clean 145/1
    Front squat 145/8
    Clean 145/1
    Front squat 145/8*

    Sldl
    180/15 180/15*
    very hard, grip almost gave out. Next week will be nice and hard to meet 2* 12-15 rep goal

    Sitting calve raise
    6 plates 25. 20. 11*

    Did not train abs. Need to do daily core strengthening exercises from physical therapy until back is less tender.

    Excellent training. Met every rep goal. Bring on tomorrow!!

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  19. #19
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Tuesday 5/8 [email protected]

    Brutal workout, walked away with a pulled muscle in my neck trap area and feel like I got hit by a truck.
    Took some dstunner prewo.

    Sitting push press
    45/10 65/7 95/3 115/7 115/6 115/5
    2 short of goal

    Did low rack pulls into position for rows and shrugs.

    Bb row
    200/8 200/7 200/5*

    Power shrugs
    300/8 300/6 300/4*

    Cgbp 165/7 165/5 165/4

    One arm db preacher curl
    25/11 25/8 25/6

    Tricep Dips
    8 8 8

    .... and then i was completely spent.
    Had a nice meal that consisted of 30 fat 42 carbs and 97 protein.


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  20. #20
    Seasoned M&S Veteran iRoCx45s's Avatar
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    Very nice BB row!
    It's clobbering time!

    Show up, dominate, go home.

    PM me for Facebook/Twitter/etc. contact info

  21. #21
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Thanks, there was some shouting and grunting happening through those specific sets.

  22. #22
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Wednesday rest day. Had big cheat meals, Mongolian BBQ and graeter's ice cream.

    Thursday [email protected] work

    Deads 135/10 190/5 250/6 315/8...*EASY
    All double overhand working set with straps

    Hack squats on 45 leg press machine
    2pps+5ps/20 * difficult but made my goal

    Jefferson deadlift 170/8 170/8*

    Sitting calve raises 6 plates 25 20 15*

    Db side bends 55 per side 20 times a side for 3 sets*

    Done
    Hit every rep goal.

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  23. #23
    M&S Power User Paula85's Avatar
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    Nice 8 reps "easy" deadlift...

    Also nice sitting calve raises...

    Which kind of deadlift is "Jeferssons" deadlift?
    TRAIN HARD OR GO HOME.. NO PAIN NO GAIN

  24. #24
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Quote Originally Posted by Paula85 View Post
    Nice 8 reps "easy" deadlift...

    Also nice sitting calve raises...

    Which kind of deadlift is "Jeferssons" deadlift?
    You stradle the bar with knees pointed out and deadlift, squeeze your butt at top. Works inner thigh and butt as well as being a compound lift. Check on youtube, also called a Jefferson squat. I was looking for something to fill my hour and work lower body. Not the type of thing you want people to see you do lol. Got it from watching a kai greene vid.
    Thanks for support!

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  25. #25
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Friday 5/11 upper @ work

    Smith machine bp
    50/10 90/8 135/3 185/8 185/4 185/3
    Bar not included in weight, lost some reps over last week

    Pullups 3 sets of 8 lots of negative reps
    Lat pulldown burnout set 90/14

    Standing ohp
    115/6 115/5 115/3

    Ezbar preacher curl strict form
    30 + bar. 11. 9. 6


    Chest dips 3 sets of 8

    Friday seems to be my weak day for some reason.
    2 days rest coming my way

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