Fitraver’s Bulk Log (first time drol/dhb run)

[Fitraver]

Christmas chest gains in. Now for tons more cookies lol

12/25 - Chest (did random lifts)

Cable Flyes: warmup: 20x15, 30x15 ... working: 50x10x4 *back home gym*

DB Bench Press: 35x15 ... working: 100x10x2, 100x9x2

Incline DB Bench Press: warmup: working: 80x12x4

Decline Hammer Press: 90(each arm)x20, 135x10x3

Peck Deck Flyes: 145x20 drop 100x20

 

[Fitraver]

You guys may not believe it, but I’m actually not gunna weigh myself til I’m back home. This scale here my rents have is screwy so I’m saying fuck it. Which is hard for my ocd lol.

Back to the daily grind of work then likely legs later.

 

[Fitraver]

Did some single Leg work today. Gunna focus more on that for awhile. I always forget to utilize that on legs and I know my right leg takes over on stuff like squat, presses and curls. Think this should help spark some growth super-setting some with both leg.

12/26 Legs/Calves/Cardio (did random lifts)

*6 minutes warm up on bike level 5*

Single Leg Lying Curls: warmup: 40x20x2 ... working sets: 90x10x4
Ss’d
Lying Leg Curls: working: 90x15x2
*back home gym*

Single Leg Press: warmup: 90x15x2 ... working: 180x12x4 *back home gym*

Single Leg Standing Hamstring Curls: working: 40x12x4 *back home gym*

Single Leg Extensions: working: 80x15x3
Ss’d
Leg Extensions: working: 150x15x3
*back home gym*

Single Leg Standing Calf Raises: 30x15x4
Ss’d
Standing Calf Raises: working: 30x15x4
*back home gym*

Cardio: walked dog for 30 minutes

 

[Fitraver]

Arm pump done. Did my first real cardio session In Weeks [emoji31]

12/27 - Biceps/Triceps/Abs/Cardio (Random lifts)

High Cable Curls: warmup: 20x10x2 ... working: 40x10x3 (focus on contracting where bicep is at shortest ... with elbow elevated and almost behind head ... slow reps under full control)

Alt DB Curls: working: 35x12x3 (controlled reps)

Single Arm Seated Preacher Curl Machine: working: 35(each arm)x12x3 *back home gym*

Barbell Curls: working: 75x10x3 (3 second negative, keep perfect form)

Single Arm Cable Extensions: warmup: 20x10z2 ... 50x12x3 *back home gym*

Close Grip Bench Press: working: 135x10x3 (5 second negative, then explode out)

Reverse Grip Tricep Pressdowns: working: 120x12x3 *back home gym*

Overhead Cable Extensions: 150x10x3 (lower weight behind head and pause at stretched position for a second)

Leg Raises: bwx15-20x3 (focus blowing all air out on crunch)

Decline Crunches: Bwx15-20x3 (focus blowing all air out on crunch)

Cardio: 20 min uphill walk

 

[Fitraver]

Not much to update here. Work then rest day. Possibly may do back and take off Sunday instead. Getting a venison dinner tonight so that’s new.

 

[Fitraver]

Ended up getting in my back lift. Will take off Sunday instead since I’ll be traveling.

12/26 - Back/Traps (random lifts) *day early*

*Focus on solid form with good stretch and contraction, 2-3 minute rest between working sets*

Lat Pulldown Machine (Single Arm): warmup: 45(each arm)x15x2 ... working: 90x12x4 *back home gym*

Seated Row Machine (single arm): 80(each arm)x12x4 *back home gym*

Wide Grip Pulldowns (Neutral Grip): working: 210x12, 210x11, 210x10x2 *back home gym*

Single Arm DB Rows: working: 90x12x3

Standing Shrug Machine: working: 90(each arm)x15x4

 

[Fitraver]

Short day at work today hopefully. Then another leg session. About all I got lol

 

[Fitraver]

Another leg day in the books.

12/29 - Legs/Calves (random lifts)

Single Leg Seated Leg Curls: warmup: 50x15x2 ... working: 100x12x4
Ss’d
Seated Leg Curls: working: 100x15x4
*back home gym*

Split Squats: warmup: working: 55x12x4

Leg Press: working: 380x20, 580x12x3*back home gym*

Lying Leg Curls: working: 180x12x4 *back home gym*

Seated Calf Raises: 90x15x4

 

[Fitraver]

Morning fellas.

No big plans for today. Just meals and shoulder session at some point. Tomorrow will be a rest day.

 

[Fitraver]

Delt work finished. Cheat meal soon.

12/30 - Shoulders/Abs (random lifts)

Shoulder Press Machine: warmup: 45(each arm)x15x2 ... working: 90x15, 105x10x3 *back home gym*

Seated DB Side Raises: warmup: working: 30x12x4

DB Front Raises: working: 35x10x4

Standing Single Arm Presses: working: 50x15x4

Rear Peck Deck Flyes: working: 150x12x3 *back home gym*

Bent Over Rear Delt Cable Flyes: 22x10x3 *back home gym on weird rack*

Decline Bench Crunches: bwx20x3

Leg Raises: bwx20x3

 

[Fitraver]

Morning boys. Have a safe and happy nye! Rest day for me today.

 

[Fitraver]

Happy New Year Guys. Today will be another rest for me. Tomorrow too since I have to travel. 3 days off in a row is unheard of for me lol.

 

[Fitraver]

All I have to say today guys is FUCK this cold. Get me home!

 

[Fitraver]

Was able to get in a quick chest lift after all.

1/2 - Chest (did random lifts)

DB Bench Press: 45x15, 65x10 ... working: 100x11x4

Incline DB Bench Press: warmup: working: 85x12x4

Cable Flyes: warmup: working: 60x12x4 *back home gym*

Chest Press Machine: 160x10x4 *back home gym*

 

[Fitraver]

Well got back to my scale today. 209.2. So dropped a little water which I knew would happen going to a cruise. Plan is to hopefully hang here for several weeks then cut. Legs later today. Man it’s good to be home.

 

[Fitraver]

Leg day workout done. Still hitting the unilateral stuff.

1/3 Legs/Calves (did random lifts)

*6 minutes warm up on bike level 5*

Single Leg Lying Curls: warmup: 40x20x2 ... working sets: 95x10x4
Ss’d
Lying Leg Curls: working: 95x15x4

Single Leg Standing Hamstring Curls: working: 80x12x4

Single Leg Press: warmup: 90x15x2 ... working: 180x12x4 *did Squats this week warmup: 135x10, 225x10 ... working: 315x10x3*

Single Leg Extensions: working: 90x15x3
Ss’d
Leg Extensions: working: 90x15x3

Single Leg Standing Calf Raises: 30x15x4
Ss’d
Standing Calf Raises: working: 30x15x4

 

[Fitraver]

Weight this am was 209.4. Man it’s getting really hard for me to put away all this food now. Yesterday I missed my bagel and peanut butter pwo and barely got all my lucky charms down. This morning I didn’t even want to finish my oatmeal. At this point im just trying to maintain. So if I get full I’m not forcing the rest down.

Normally a rest day but missed Tuesday so arms today later.

 

[Fitraver]

Arm pump today.

1/4 - Biceps/Triceps/Abs (Random lifts)

High Cable Curls: warmup: 20x20 ... working: 42.5x12, 44x10x2 (focus on contracting where bicep is at shortest ... with elbow elevated and almost behind head ... slow reps under full control)

Alt DB Curls: working: 35x14, 40x10x2 (controlled reps)

Single Arm Seated Preacher Curl Machine: working: 35x12x3

Barbell Curls: working: 80x10x3 (3 second negative, keep perfect form)

Single Arm Cable Extensions: warmup: 20x10z2 ... 50x15, 60x12x2

Close Grip Bench Press: working: 135x10x3 (5 second negative, then explode out)

Single Arm Reverse Grip Tricep Pressdowns: working: 50x10x3

Tricep Extension Machine: working: 115x12x3

Leg Raises: bwx15-20x3 (focus blowing all air out on crunch)

Decline Crunches: Bwx15-20x3 (focus blowing all air out on crunch)

 

[Fitraver]

Morning guys. 210.2 today. Off work and chilling at home then headed for some back work later.

 

[Fitraver]

Back workout in the books.

1/5 - Back/Traps (random lifts)

*Focus on solid form with good stretch and contraction, 2-3 minute rest between working sets*

Lat Pulldown Machine (Single Arm): warmup: 45(each arm)x15x2 ... working: 95x12x4

Seated Row Machine (single arm): 90(each arm)x12x4

Wide Grip Pulldowns (Neutral Grip): working: 210x12, 210x11, 210x10x2

Straight Arm Pulldowns: working: 100x12x4

Standing Shrug Machine: working: 90(each arm)x15x4