Thread: AP Bulk Log Until New Years

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This was the first day I way back on gear. Looking and feeling like garbage.

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2 weeks in after chest and shoulders. uploadfromtaptalk1446816792635.jpg

And by far my favorite classic pose ever. One day I'll nail it.

Sounds good bro hadn't seen u post anything just wanted to check in with Ya and make sure u where doing ok

Looking good bro ur lean as also u like being lean or having a bit more mass on you

U having a tough time sticking to the diet I have noticed I feel so much better since I changed my diet I feel so much better more energy ect looking great keep up the hard work

Well as you see I figured out the pictures.

Monday Quads:
Warm up 3X25 Extensions light weight
Squat Press Machine 5X12
Vertical Leg Press 4X10
Front Pause Squats on Smith Machine 3X10 2sec pause
Back to Squat Press for 3 sets of 50. 10 reps from 5 different foot positions.
Finished off with 4x30 Extensions. 10 left leg 10 right leg double the weight 10 both legs.
Standing Calf Raises. 2ish sets of 12 pause reps.

I could barely stand at the end of the extensions so calves weren't happening.


Tuesday Back:
Warm up with light lat pull down pause reps.
4X12 Lat Pull Down
High/Mid/Low row machines Tri-Set 12X12X12 4 sets total increasing weight.
Reverse Flyes 5X12 3 sets increasing weight and 2 coming back down to starting weight.
3x10 Wide Grip Pull Ups
4x10 S.S. (facing an incline bench with a high pulley pulling down s.s. with a low pulley rowing up for pause reps) Not sure what its called but the low row burns my lower lats out.
3x10 Neutral Grip Pull Down.

Felt great going into this day and felt even better leaving the gym. Had a rough day at work and just kept telling myself it would all be worth it once I got back to my sanctuary.

Wednesday Chest/Light Shoulders:
Warm up with 2x20 seated military press/2x15 flat barbell bench press
Seated Military Press 4X12 hitting a max of 185 for 10 on the last set (PR)
Flat Barbell Bench Press 4X10 - 1X1 1MR Max of 225
SS Incline Dumbbell Press 4x12,10,10,8
SS ^ with Plate press down in between pecs and squeezing plate between hands
SS Shoulder Press plate loaded machine 3X12 {1,1.5reps =1rep}
SS ^ with Straight forward chest press machine 3X12 {1,1.5reps =1rep}
SS Pec Deck Machine 4X12 slow controlled reps
SS ^ with Lateral Raise Machine 4X12 slow controlled reps
Underhand Front Raise Front Delts/Chest 5X12ish drop set Burnout on low weight at about 18 reps.
Finished with 1 triple drop set of dumbbell front raises.

Insane pump, and the soreness was unreal but that's what I do it for it felt great.


Thursday Arms:
Lets start off by saying this was a terrible workout. Stopped half way through to puke and just sat there trying to get it together for a half hour. So its a short one.​​​

Warm up with Supinating Dumbbell Curls Slow Controlled 3X12
Slow Controlled Tricep VBar Pushdowns 2X15
SS Seated Supinating Curls 4X12
SS^ with Single Arm Over Head Tricep Extensions Dumbbell 4X12
SS EZ Bar cable Curls 4X12
SS ^ with Single Arm underhand tricep extensions 4X12
SS Straight Bar Preacher Cable Curl 4X12
SS ^ with Incline Skull Crushers 4X12
Single Arm Preacher Cable Curl 3X10
1 set of losing my dinner. Don't know if it was too much Beta Alanine ( sounds retarded but I added 3g raw to my HVOL Preworkout and I've taken too much before and the same thing happened so I don't know what happened. But the workout was awesome up to this point but I had planned to be there another 30min to an hour.

All in all this week has been pretty good gym wise. Been super busy and haven't been able to update but I will fix that from now on. Thanks for checking in on me Ski and Twisted, Jtip told me he left you in charge of keeping me in line haha.

Happy Friday Brothers!

Originally Posted by ski748134

U having a tough time sticking to the diet I have noticed I feel so much better since I changed my diet I feel so much better more energy ect looking great keep up the hard work

I like being lean to an extent but right now I'd be happier with a little more mass. I eat fairly clean but haven't sat down and nailed down exactly what cals and macros I need. Just staying up near 3k and low fats to be bro safe. When jtip gets back from his 2 week adventure we're going to sit down and figure it out. I want it to be a fairly easy cut for the show. Obviously prep isn't easy but it can be way harder if you go into the prep at like 20% as opposed to 14ish%.

Absolutley u got a great starting point