My 2012 Bulk Log

Veradun

Veradun

Veradun

Associate
Joined
16 Jan 2012
Posts
465
Location
UK
After speaking in the bodybuilding thread, I decided to post my log here as well, for all to see. I'll be copying from my log on another fitness forum that I won't post here in case the mods disapprove, but if you want to know, PM me. I've been bulking since December 2011 and decided to go for a full year and I'm planning on cutting in January or February 2013, so I'll be shredded just in time for BodyPower 2013!

Here is some images of me 5 months into the bulk in May:

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So, the following is taken from my log:

Right, update time (11/06/2012):

Anyway, down to today! Wednesday will be my last workout and then I'll be having my 5-7 days off training. I've been running on this Y3T for too long without the required resting period and I'm starting to get multiple joint pains here and there, the rest should sort that right out! I'm thinking of returning on Monday the 18th which would be 5 days rest, but I'll decide when the time comes. I've also decided to change the rep ranges a tad bit on my Y3T. Before I was hitting this:

Week 1: 8 Reps
Week 2: 12 Reps
Week 3: 16 Reps

When I return I'll be doing:

Week 1: 6 Reps

I wanted to reduce to 6 to really target the Type 2B Fast-Twitch Fibers to really increase my explosive power more so. I want to use around 80-85% of my 1 rep max for each exercise for the 6 reps. I will also attempt any PB's on this week and only this week.

Week 2: 12 Reps

I'm keeping week 2 at 12 reps to target the Type 2A Fast-Twitch Fibers. I'll be reducing the weight to around 70% of my 1 rep max on every exercise and I'll be focusing on really contracting the muscles rather than just lifting the weight.

Week 3: 20 Reps

Now here is the fun week, the target is Slow-Twitch Fibers. Increased to 20 reps from 16 as I believe I was getting used to that rep range. I performed 20 reps today for chest and biceps and it was awesome. I'll be generally going for the 50% of my 1 rep max during this week, really trying to stretch the Fascia as much as possible to increase potential muscle growth and endurance.

I'm also planning on increasing week 3's rep range every 9 week cycle by 5. So in 9 weeks time, it will be 25, then 30, 35 etc.
 
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Chest & Biceps Week 1 - 20th June 2012

Whats up peeps!!!! I returned to the gym today after a 9 day absence and God I feel better for it! You know I normally train my back on Wednesday but I'm moving that to tomorrow since I needed to do my chest and biceps. I was noticeably weaker today, weirdly only in bench. I was planning for 100kg for the 6 reps but found 90kg to be the sweet spot today so stuck with that, a 10% decrease but I'll have it back up in no time! I really need a dipping belt for my pull-ups and dips, especially for week 1. Anyway, today, as always in order:

1. Barbell Bench Press (7ft Bar)

60KG, 20 Reps
90KG, 6 Reps
90KG, 6 Reps
90KG, 6 Reps

2. Incline Dumbbell Press

34KG Per Arm, 6 Reps
34KG Per Arm, 6 Reps
34KG Per Arm, 6 Reps

3. Incline Dumbbell Flyes

24KG Per Arm, 6 Reps
24KG Per Arm, 6 Reps
24KG Per Arm, 6 Reps

4. Wide Dips

Bodyweight, 6 Reps
Bodyweight, 6 Reps
Bodyweight, 6 Reps

5. Straight Bar Curls (7ft Bar)

50KG, 6 Reps
50KG, 6 Reps
50KG, 6 Reps

6. Dumbbell Hammer Curls

24KG, 6 Reps
24KG, 6 Reps
24KG, 6 Reps

7. Close Grip Pull-Ups

Bodyweight, 6 Reps
Bodyweight, 6 Reps
Bodyweight, 6 Reps

8. Reverse Curls (7ft Bar)

30KG, 6 Reps
30KG, 6 Reps
30KG, 6 Reps

9. Dumbbell Wrist Curls

12KG, 6 Reps
12KG, 6 Reps
12KG, 6 Reps
 
Back Week 1 - 21st June 2012

Today's workout OcUK peeps. Remember, if you ever read anything below that seems I'm talking to myself, it's references to other members on that forum, so don't worry, I'm not that crazy, just a little bit. I'll always post in bold for you guys :)

Yes, this weeks workout is crammed into 4 consecutive days but it can't be help. Back workout was awesome, thought my strength would be down a bit like yesterday but powered through it. I did try to meet a new PB of 172.5KG for deads but my tank was empty. Ajay's MyProtein weight belt is also deceased, no tension in it whatsoever so we need one, thinking PHD. I did sample Coleman's series today and I promised Adam I would post a review which I will do after I eat! Of course I always do an ab workout after back but no point writing it. Anyway, today was:

1. Deadlifts (7ft Bar)

130KG, 6 Reps
130KG, 6 Reps
130KG, 6 Reps
150KG, 1 Rep
160KG, 1 Rep
170KG, 1 Rep
172.5KG, Failure

2. Bent-Over Barbell Rows (7ft Bar)

80KG, 6 Reps
80KG, 6 Reps
80KG, 6 Reps

3. Wide Grip Chins

Bodyweight (84KG), 6 Reps
Bodyweight (84KG), 6 Reps
Bodyweight (84KG), 6 Reps
Bodyweight (84KG), 6 Reps

4. T-Bar Rows Rows (7ft Bar)

60KG, 6 Reps
60KG, 6 Reps
60KG, 6 Reps
 
icecold said:
What's your budget for a belt?

Do you find wrist curls do... anything at all?
Click to expand...

Around £20 tops. I was going to splash out for a Hypertrophy belt as their range is awesome but the neoprene are generally good enough.

And yes, I've always found wrist curls to strengthen my wrist/lower forearm. It won't add size being that they're tendons but I can't have my wrists buckle when I lift :)

p4radox said:
I, for one, welcome our time travelling bodybuilder overlord.:)
Click to expand...

Ahhhh, it was nice in December 2012, good times... fixed :)
 
Interesting, not many people post bulking logs :D

No experience of yoda's routine but it's well recommended so interested in this :)

You cycling (we can't talk much about it but a yes or no is cool)?
Also which forum? Most should be fine to post here or at least reference :)
 
Morba said:
Interesting, not many people post bulking logs :D

No experience of yoda's routine but it's well recommended so interested in this :)

You cycling (we can't talk much about it but a yes or no is cool)?
Also which forum? Most should be fine to post here or at least reference :)
Click to expand...

I've been using Neil's program basics and customised it to suit me, and I have to say, been doing it for ages now and have seen great strength and mass gains. And I'm not cycling, have little experience in that area. I was considering it for my cut in February but I'm not sure as of yet. And the forum is fitforum.co.uk :)
 
Are you sticking to 6 reps for your bulk? Seems a little low in the rep range for size.
 
LiE said:
Are you sticking to 6 reps for your bulk? Seems a little low in the rep range for size.
Click to expand...

Nope, that's just week one targeting the Type 2B Fast-Twitch fibers :)

Steve Foster said:
When I return I'll be doing:

Week 1: 6 Reps

I wanted to reduce to 6 to really target the Type 2B Fast-Twitch Fibers to really increase my explosive power more so. I want to use around 80-85% of my 1 rep max for each exercise for the 6 reps. I will also attempt any PB's on this week and only this week.

Week 2: 12 Reps

I'm keeping week 2 at 12 reps to target the Type 2A Fast-Twitch Fibers. I'll be reducing the weight to around 70% of my 1 rep max on every exercise and I'll be focusing on really contracting the muscles rather than just lifting the weight.

Week 3: 20 Reps

Now here is the fun week, the target is Slow-Twitch Fibers. Increased to 20 reps from 16 as I believe I was getting used to that rep range. I performed 20 reps today for chest and biceps and it was awesome. I'll be generally going for the 50% of my 1 rep max during this week, really trying to stretch the Fascia as much as possible to increase potential muscle growth and endurance.

I'm also planning on increasing week 3's rep range every 9 week cycle by 5. So in 9 weeks time, it will be 25, then 30, 35 etc.
Click to expand...
 
Steve Foster said:
I've been using Neil's program basics and customised it to suit me, and I have to say, been doing it for ages now and have seen great strength and mass gains. And I'm not cycling, have little experience in that area. I was considering it for my cut in February but I'm not sure as of yet. And the forum is fitforum.co.uk :)
Click to expand...

Cool, nice one for making it for and still getting results, shows you know what you are doing :D though that's quite clear from your pics :)
 
Steve Foster said:
Around £20 tops. I was going to splash out for a Hypertrophy belt as their range is awesome but the neoprene are generally good enough.

And yes, I've always found wrist curls to strengthen my wrist/lower forearm. It won't add size being that they're tendons but I can't have my wrists buckle when I lift :)
Click to expand...
Ah, I need to not be thinking in terms of powerlifting belts :)

I've never seen anyone's wrist buckle under weight, but even then the best way of combating that would be wrist wraps.

I think even bodybuilders should only do grip work for their forearms, as that's essentially what they're there for.
 
Morba said:
Cool, nice one for making it for and still getting results, shows you know what you are doing :D though that's quite clear from your pics :)
Click to expand...

Thanks, wish this site had a "like" button lol :)

icecold said:
Ah, I need to not be thinking in terms of powerlifting belts :)

I've never seen anyone's wrist buckle under weight, but even then the best way of combating that would be wrist wraps.

I think even bodybuilders should only do grip work for their forearms, as that's essentially what they're there for.
Click to expand...

I've always found that when I stop doing wrist/forum exercises, my grip drops a bit and I'd start getting wrist pain on bench press. For me, it works and eliminates any problems. I'd rather do them than use wrist wraps as I don't like too much equipment if I can avoid it, haven't used gloves in almost 2 years lol :D
 
That's sort of what I'm implying. You have weak wrists because your grip is relatively weak. 170kg should not be challenging on your grip for a guy of your size.

Load a bar up with 200kg in a rack and do static holds for time.

Edit: the caveat with my posts being that I'm a powerlifter, so feel free to ignore my advice as it might not be 100% relevant ;)
 
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icecold said:
That's sort of what I'm implying. You have weak wrists because your grip is relatively weak. 170kg should not be challenging on your grip for a guy of your size.

Load a bar up with 200kg in a rack and do static holds for time.
Click to expand...

Yeah, I only started doing forearm exercises again in the past few weeks. Last time I did them previously was in November at best guess. But as I noticed my deadlifts rising, I noticed my grip getting weaker, so have started again. I do rack pulls during week 2 so I'll incorporate some holds then as well, 200 should be fine to hold from a rack :)
 
icecold said:
Edit: the caveat with my posts being that I'm a powerlifter, so feel free to ignore my advice as it might not be 100% relevant ;)
Click to expand...

That's what I mean. I never used to care about lifting too much when it came to deadlifts, as I was never performing max reps before. But when I started the Y3T at the start of this bulk, I started, as week 1 is about strength. But regardless I want my grip stronger anyway so I'll do some holds.
 
Try using some chalk for your heavy pulling movements, you'll soon develop the strength in your grip.
 
Wrist curls won't do anything for your grip.

Static holds
Plate pinches
Farmers walk with DBs
etc.

Things like those grippers you can buy aren't great either. Static holds is what sorted my grip out, I went from struggling with 190kg deadlifts for reps to holding on to 260kg in a rack for about 20 seconds. This only took about a month 18 months ago, and I've not had any problems with grip since.
 
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