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Incredible Bulk

My Contest Prep Journal - NABBA Show 4th July

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cheers people!

30 mins cardio to family guy

My legs are sore from wednesdays leg session so it was interesting to say the least!

I had some low energy yesterday so i threw in some extra parsnips and potatoes for dinner and all was well.

The sugar free jelly and big bags of clementine oranges are working a treat to kill off my sweet tooth.

I've switched over to protein powder in bulk form now. Time to head over to the nutrition area (shudder) and find out how much WMS to put in each shake for post-workout.

The loss of this water has already made an impact on the clothes i'm wearing, XXXL is now a bit on the baggy side around the chest so i'm slipping back into XXL.

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i could only find XXXL from Asda's George range

Cheers fatboy, good to have you along

push day

DB Flys pre-exhaust

20lbs - 40 reps -----> 40lbs - 10 reps

bench

140kg - 2 reps

120kg - 15 reps

125kg - 6 reps (+2 reps)

120kg - 10 reps (+2 reps)

incline smith press

80kg - 6 reps (+2)

70kg - 10 reps (+2)

70kg - 6 reps -- rest pause -- 2 reps -- 2 reps

cable cross overs

6 plates - 12 reps

5 plates - 12 reps

Overhead Press

70kg - 5 reps

60kg - 6 reps

Barbell Shrugs (super set) DB Shrugs

110kg - 12 reps -------------90lbs - 8 reps

110kg - 10 reps -------------90lbs - 8 reps

Dips

BW - 8 reps

BW - 4 reps (lol)

Pushdowns

35kg - 12 reps

Good session, i'm loving the pre-exhaust

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mon-Legs

tue-Back width, Arms

wed-Rest

thu-Chest, Calves

fri-Back thickness, Delts

sat-Rest

sun-Rest

-----------------------------------

back thickness and calves:

T-Bar Rows

100kg - 12 reps

100kg - 12 reps

90kg - 12 reps

80kg - 12 reps

DB Rows

140lbs - 10 reps

120lbs - 10 reps

120lbs - 8 reps

120lbs - 8 reps

Deadlifts

120kg - 6 reps

160kg - 6 reps

200kg - 6 reps (last week only managed 3!)

200kg - 3 reps (hammy felt tight)

Standing Calve raises

190kg - 15 reps (fast)

250kg - 10 reps

290kg - 8 reps

Sitting calve raises

(single foot)

2 plates - 12 reps

(both feet)

3 plates - 15 reps ---> 4 plates - 10 reps

Middle back pumped to high heaven, physically exhausting too...

AK agreed to come along for the ride with this new workout, legs on a monday on short notice was a bit harsh so we sampled this back workout.

AK grew grumpier near the end, there's me all happy i nailed 200kg for 6 and his reaction... i get nothing...nadda....zilch

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lmao - i should do cadburys adverts :D

Ok, food shopping today.... i've bought some wholemeal bread to go with scrambled eggs to clean up a poor breakfast, some salad stuff to go with a mid morning snack.

BW is still at 258lbs which is good because i thought i'd slip over the weekend.

thinking of throwing in some clen to save muscle loss, what do you think?

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ok, breakfast has changed from weetabix and a protein shake to two slices of wholemeal bread with 4 scrambled eggs + a shake.

My midmorning snack that used to be chicken and a pro-flapjack is now 1.5 chicken breasts served with salad.

Post-workout shake is now 2 scoops of bulk whey, 2 scoops of WMS with some milkshake flavouring.

I'll be replacing the flavouring soon with either coffee granules or NAS squash. The flavouring is pretty much sugar and other nasties.

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looks like the diet is startin to clean up nicely mate.

I find when i diet i need a decent flavoured protein as its the only sweetish thing ill have all week lol.

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Good stuff. Small changes are the way in this game I think. Monitor how they affect you, then react accordingly.

Keep it up mate. How long are you planning on waiting until putting up the next photos? You know we can't wait to see the manrug :laugh:

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looks like the diet is startin to clean up nicely mate.

I find when i diet i need a decent flavoured protein as its the only sweetish thing ill have all week lol.

i have sugar free jelly for that :thumb:

clementine oranges work a treat too

Good stuff. Small changes are the way in this game I think. Monitor how they affect you, then react accordingly.

Keep it up mate. How long are you planning on waiting until putting up the next photos? You know we can't wait to see the manrug :laugh:

cheers chris!

i'll wait until i hit 250lbs before hitting up another round of furr-tastic photos! I had to clip it back a bit as the missus moaned and refused to cuddle in bed :tongue:

Pics every 10lbs probably seems a good stepping stone

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chest/arms

DB Fly Pre-exhaust

25lbs - 40 reps (up 5lbs)

40lbs - 10 reps

bench

100kg - 14 reps (+1)

110kg - 8 reps (+2)

120kg - 7 reps (+2)

smith incline

80kg - 8 reps (+2)

80kg - 6 reps (+2)

70kg - 8 reps (+2)

cable crossovers

7 plates - 12 reps (up)

6 reps - 12 reps

EZ Bar Curls

55kg - 8 reps

55kg - 8 reps

60kg - 4 reps

Dips

BW - 8 reps

BW - 5 reps

Cable Curls

9 plates - 12 reps

9 plates - 12 reps

Bench right down but found a good weight for the pre-exhaust

Obliques sore from yesterdays back workout lol, calves are shot...

BW - 258lbs... steady... good

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