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  #71  
Unread 03-15-2018, 05:20 AM
CorpDesertique CorpDesertique is offline
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I’ve did power workout of UD2.0 saturday and sunday, 4 sets for chest, back, legs and delts, 2 direct sets for arms
I did not to go at gym since sunday
Today I am going to do a fullbody deload, 3 sets per muscle group (2 direct for arms)
And saturday I think I could start my bulking routine? What do you guys thinks?

So for the bulking routine:
-I want to train 5 times a week (wednesday-sunday and rest monday-tuesday)
-legs 3x times per week (I get bored quickly when I train legs so lower volume session are better)

The routine:
Wednesday: Back and legs
Leg press 3x6-8
Machine row 3x6-8
Back extension (for hams and glutes) 2x10-12
Weighed pull ups 2x8-10

Thursday: chest, delts and arms
Paused bench press 4x6-8
Incline db press 3x10-12
Lateral raises 3x10-15
Preacher curl 3x8-12
Triceps pushdown 2x10-15

Friday: legs
Incline Leg press 3x8-10
Back extension (for hams and glutes) 3x8-10
Calf raises 3x8-10

Saturday: pull
Cable row 4x8-10
Lat pulldown 3x10-12
Incline curl 2x10-15
Rear delt 2x10-15

Sunday: push+legs
Bench press 3x8-10
Lunges 2x10-12
Leg curl 2x10-15
Lateral raises 3x10-15
Chest cable fly 3x10-15
Skullcrusher 3x10-15
Calf raises 3x10-15

Progression:
I increase the weight when I reach the top of the rep range on all sets

Periodization:
Rpe between 7-9
Deload every 4-6 weeks (the week of deload I cut the weekly volume by half and use a lower rpe)

Nutrition: 200 calories daily surplus
High carbs, high protein, low fat most of the time
At least 20gr of protein every 3-5 hours during the day spread across 4-5 meals

I’m Very exciting, in a hurry to be on saturday
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  #72  
Unread 03-15-2018, 11:40 AM
w1cked w1cked is offline
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Thanks bro, now I wish my delts and biceps were
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  #73  
Unread 03-15-2018, 02:54 PM
CorpDesertique CorpDesertique is offline
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Quote:
Originally Posted by w1cked View Post
Thanks bro, now I wish my delts and biceps were
you're welcolm, but you answered on the wrong thread
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  #74  
Unread 04-01-2018, 05:19 AM
CorpDesertique CorpDesertique is offline
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Little update

I’I need to read the rules post.m on week 3 of my bulk
Nutrition was: 2900 calories, protein: between 2.6 to 3.3gr per kg, fat: 15-25% of my calories (15-20% most of the time) and carbs make up rhe rest
My weigh: 57.9-58.5kg on average , so maybe 100-200gr higher than before the bulk on average
Trainning: all my performances have slowly increased from week 1 to now
My shape this morning:
http://www.noelshack.com/2018-13-7-1...fbada5ed9c.png
http://www.noelshack.com/2018-13-7-1...c8b8be0064.png
http://www.noelshack.com/2018-13-7-1...8668b9ef8.jpeg
http://www.noelshack.com/2018-13-7-1...381d618d6.jpeg
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  #75  
Unread 04-01-2018, 05:25 AM
zLeeKo's Avatar
zLeeKo zLeeKo is offline
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Quote:
Originally Posted by CorpDesertique View Post
My weigh: 57.9-58.5kg on average , so maybe 100-200gr higher than before the bulk on average
That seems excessive. You don't want to get fat.
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  #76  
Unread 04-01-2018, 05:48 AM
CorpDesertique CorpDesertique is offline
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Quote:
Originally Posted by zLeeKo View Post
That seems excessive. You don't want to get fat.
It’s hard to know how much weigh I gain, my weigh fluctuate quite a lot
The week at maintenance before I started the bulk my weigh was fluctuating between 57.7kg to 59.2kg
This last day my weigh has fluctuate between 58.5kg to 57.9kg
So I decide to don’t worry about that unless I see too much fat gain (it’s not a huge problem, nobody ever see me shirtless and I have margin)
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  #77  
Unread 04-01-2018, 08:09 AM
LightCrow LightCrow is offline
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Quote:
Originally Posted by CorpDesertique View Post
It’s hard to know how much weigh I gain, my weigh fluctuate quite a lot
The week at maintenance before I started the bulk my weigh was fluctuating between 57.7kg to 59.2kg
This last day my weigh has fluctuate between 58.5kg to 57.9kg
So I decide to don’t worry about that unless I see too much fat gain (it’s not a huge problem, nobody ever see me shirtless and I have margin)
Use weekly averages of your weight to compare vs the day to day.
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  #78  
Unread 04-01-2018, 08:56 AM
CorpDesertique CorpDesertique is offline
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Quote:
Originally Posted by LightCrow View Post
Use weekly averages of your weight to compare vs the day to day.

Yes I’ve donwload «I need to read the rules post.happy scaleI need to read the rules post.» for that
That give me 0.1kg of gain from pre bulk week to today (week 3)
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  #79  
Unread 04-01-2018, 01:11 PM
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zLeeKo zLeeKo is offline
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Quote:
Originally Posted by CorpDesertique View Post
That give me 0.1kg of gain from pre bulk week to today (week 3)
Just don't get too fat, OK?
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  #80  
Unread 04-01-2018, 02:26 PM
CorpDesertique CorpDesertique is offline
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Quote:
Originally Posted by zLeeKo View Post
Just don't get too fat, OK?
I am going to pay attention
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