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Fitraver’s Bulk Log (first time drol/dhb run)
- Thread starter Fitraver
- Start date
Legs are done. Destroyed them. Pushed weights up even more. Drol has my strength thru the roof.
10/17 - Legs (Quads)/Calves (Bens Mass Gain Routine #1 - week #3)
*6 minutes warm up on bike level 5*
Squat (normal): warmups: 135x15, 185x15, 225x15 ... worming sets: 330x10, 340x8, 355x6, 355x6 (did drop set of 135x25 instead of rest pause because difficult lift to do this with no spot to help)
Leg Press (low and narrow): warmups: 450x15, 540x15 ... working sets: 855x10, 945x8, 990x6, 1035x6
Hack Squat (normal/narrow): warmups: 90x15, 180x15, ... working sets: 315x10, 335x8, 360x6, 360x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
DB Split Squats: working sets: 45(each arm)x10, 50x8, 65x6, 65x6
Leg Extensions: 150x20x2 (run rack on last set with drops to failure until no more weight, drop by 40 each time)
Standing Calf Raises: 195x10x6
Seated Calf Raises: 90x20x3
10/17 - Legs (Quads)/Calves (Bens Mass Gain Routine #1 - week #3)
*6 minutes warm up on bike level 5*
Squat (normal): warmups: 135x15, 185x15, 225x15 ... worming sets: 330x10, 340x8, 355x6, 355x6 (did drop set of 135x25 instead of rest pause because difficult lift to do this with no spot to help)
Leg Press (low and narrow): warmups: 450x15, 540x15 ... working sets: 855x10, 945x8, 990x6, 1035x6
Hack Squat (normal/narrow): warmups: 90x15, 180x15, ... working sets: 315x10, 335x8, 360x6, 360x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
DB Split Squats: working sets: 45(each arm)x10, 50x8, 65x6, 65x6
Leg Extensions: 150x20x2 (run rack on last set with drops to failure until no more weight, drop by 40 each time)
Standing Calf Raises: 195x10x6
Seated Calf Raises: 90x20x3
200.8 this morning. Headed to work then got an arms session later. Let’s see how bad my left arm is. Man I really need to go get s massage. I am tight freakin everywhere.
Arm blast done. Didn’t try to push the weight, kept it same as last week since left arm is still super iffy. Great pump tho.
10/18 - Biceps/Triceps/Abs/Cardio (Bens Mass Gain Routine #1 - week #3)
*alternated bi/tri today*
Barbell Curls: warmups: 40x15, 50x15, 60x15 ... working sets: 80x12, 80x12 (going for 8 but no 85 so stuck with 80), 90x8, 90x8 (going for 6 but no 95 so stuck with 90) (rest pause (5-10 deep breaths) at end for 3 more reps) (slow reps, control negative and squeeze at top for a pause) *did drop set. Is week vs rest pause for 50x10*
Close Grip Bench Press (overlapping grip): 95x15, 115x15, ... working sets: 165x10, 175x8, 185x6, 185x6 (rest pause (5-10 deep breaths) at end for 3 more reps) (5 second negative all the way down, squeeze out)
DB Preacher Curls: 20x15 ... working sets: 30x10, 35x8, 40x6, 40x6 (rest pause (5-10 deep breaths) at end for 2 more reps) (really squeeze at the top and hold it for a few seconds, control negative down) *did single arm standing spider curls this week for 30x10, 35x8, 35x7x2 (wouldn’t have been able to get 6 with 40s so stayed at 35 for as many as I could)
Dip Machine: 110x15 ... working sets: 210x10, 225x8, 240x6, 240x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
DB Curls: working sets: 30x15x4 (full solids reps, squeeze the piss outta contraction)
Tricep Pressdowns: working sets: 195x15x4 (heaviest it goes) (slow negative and squeeze fully out) *did reverse this week for 150x15x3 superseded with over head bent over tricep Extensions 150x10x3*
Single Arm Cable Curls: 35x15x2 (run rack on last set with drops to failure until no more weight, drop by 10 each time)
Single Arm Cable Kickbacks: 15x15x2
Mat Crunches: bwx25x3
Leg Raises: Bwx20x3
Side Crunches: bwx20x3
Uphill Walk: 25 minutes
10/18 - Biceps/Triceps/Abs/Cardio (Bens Mass Gain Routine #1 - week #3)
*alternated bi/tri today*
Barbell Curls: warmups: 40x15, 50x15, 60x15 ... working sets: 80x12, 80x12 (going for 8 but no 85 so stuck with 80), 90x8, 90x8 (going for 6 but no 95 so stuck with 90) (rest pause (5-10 deep breaths) at end for 3 more reps) (slow reps, control negative and squeeze at top for a pause) *did drop set. Is week vs rest pause for 50x10*
Close Grip Bench Press (overlapping grip): 95x15, 115x15, ... working sets: 165x10, 175x8, 185x6, 185x6 (rest pause (5-10 deep breaths) at end for 3 more reps) (5 second negative all the way down, squeeze out)
DB Preacher Curls: 20x15 ... working sets: 30x10, 35x8, 40x6, 40x6 (rest pause (5-10 deep breaths) at end for 2 more reps) (really squeeze at the top and hold it for a few seconds, control negative down) *did single arm standing spider curls this week for 30x10, 35x8, 35x7x2 (wouldn’t have been able to get 6 with 40s so stayed at 35 for as many as I could)
Dip Machine: 110x15 ... working sets: 210x10, 225x8, 240x6, 240x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
DB Curls: working sets: 30x15x4 (full solids reps, squeeze the piss outta contraction)
Tricep Pressdowns: working sets: 195x15x4 (heaviest it goes) (slow negative and squeeze fully out) *did reverse this week for 150x15x3 superseded with over head bent over tricep Extensions 150x10x3*
Single Arm Cable Curls: 35x15x2 (run rack on last set with drops to failure until no more weight, drop by 10 each time)
Single Arm Cable Kickbacks: 15x15x2
Mat Crunches: bwx25x3
Leg Raises: Bwx20x3
Side Crunches: bwx20x3
Uphill Walk: 25 minutes
Weight up yet another lb today to 201.8. Really coming on now. Starting week 4 of the drol today and will keep it at 75mg hen call it quits after this week. Sure my body will be thanking me for that. Give myself 2 weeks to recover a little then draw my midway bloods for a full panel.
Work then meeting with the coach to discuss my next meal plan and the future of me possibly competing. I’m only with him one more week after this then I’ll be doing my meal plans myself but aill hire him again if I choose to compete. Im still iffy on that haha.
No gym today. Total rest day.
Work then meeting with the coach to discuss my next meal plan and the future of me possibly competing. I’m only with him one more week after this then I’ll be doing my meal plans myself but aill hire him again if I choose to compete. Im still iffy on that haha.
No gym today. Total rest day.
Well I lied. I think today was officially my last dose of the drol. I’m starting to feel like ass. I can feel some nasty sides coming on so gunna get out. Stay off for 2.5 weeks and see where my bloods are midway.
Well I hit 202.6 today haha. Up 8.4 lbs in the 3 weeks and a day I was on the drol. Guess how we will see how much I can keep. Hopefully I can keep building now that this is week four of the test and dhb. Should be kicking in well now. Plan is to throw Var in the mix for the last 6 weeks, but hat will depend how bad my midway bloods look. I plan to get them done after 5 weeks of being on so start of week 6.
Spoke with my coach last night and he is happy where I am at. He really wants me to do a show. We were talki about a mid April one which could work nice. Would give me 6 weeks to cruise after this blast before a 12 week cut. Then I’d have my Vegas trip 4 weeks after it and would help me stay on track with The reverse diet to look good there still. Idk still not 100% tho but gunna give it thought.
We’re gunna leave the meal plan as is now and see what happens after this drol is dropped. My next move when needed will be to up the protein some and get that closer to 2g/lb. may do that Monday.
Man I won’t lie I feel heavy and this is not a look I like, but I think if I can get to at least 215 then maintain there for those 6 weeks of a cruise could put me in a good spot to be about 195-190 for a show.
Chiro quick after work, then back day.
Spoke with my coach last night and he is happy where I am at. He really wants me to do a show. We were talki about a mid April one which could work nice. Would give me 6 weeks to cruise after this blast before a 12 week cut. Then I’d have my Vegas trip 4 weeks after it and would help me stay on track with The reverse diet to look good there still. Idk still not 100% tho but gunna give it thought.
We’re gunna leave the meal plan as is now and see what happens after this drol is dropped. My next move when needed will be to up the protein some and get that closer to 2g/lb. may do that Monday.
Man I won’t lie I feel heavy and this is not a look I like, but I think if I can get to at least 215 then maintain there for those 6 weeks of a cruise could put me in a good spot to be about 195-190 for a show.
Chiro quick after work, then back day.
kubes
AnaSCI VET
Back smashed. Feeling strong.
10 days from when you first placed the order? If so that’s not super long. Stealth is a stand up guy from everything I’ve seen. I know he isn’t super active on here tho. Did you try shooting him an email? Likely better way than pm. If you’re on pro m I know he has a rep there you could contact as well.
I’m sure he will take care of you.
10 days from when you first placed the order? If so that’s not super long. Stealth is a stand up guy from everything I’ve seen. I know he isn’t super active on here tho. Did you try shooting him an email? Likely better way than pm. If you’re on pro m I know he has a rep there you could contact as well.
I’m sure he will take care of you.
Well boys I was 200.2 today haha so already dropped 2.4 lbs since dropping the drol yesterday. How bout that lol felt like I was pissing all night.
One thing I will be interested to see is if my e2 change at all now that I’ve dropped the nolva too (ran it with the drol). I’ve heard nolva reduces adex effectiveness. So we will see if keeping my dose the same with the nolva gone now if t lowers. I’ll be getting bloods in 8 days.
Today is pumpkin patch with the fam then legs later.
Happy Saturday.
One thing I will be interested to see is if my e2 change at all now that I’ve dropped the nolva too (ran it with the drol). I’ve heard nolva reduces adex effectiveness. So we will see if keeping my dose the same with the nolva gone now if t lowers. I’ll be getting bloods in 8 days.
Today is pumpkin patch with the fam then legs later.
Happy Saturday.
Just realized my previous post before the one above copied wrong. If a mod can delete t please.
Here was my back day:
Back smashed. Feeling strong.
10/20 - Back/Traps/Cardio (Bens Mass Gain Routine #1 - week #4)
*Focus on solid form with good stretch and contraction, 2 minute rest between working sets*
Wide Grip Pulldowns: warmups: 90x15, 135x15, 165x10 ... working sets: 225x10, 240x8, 260x6, 265x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
Barbell Rows: warmups: 135x15, 185x10 ... working sets: 230x10, 240x8, 250x6, 250x6 (rest pause at end for 3 more reps)
Seated Rows: warmups: 135x15, 180x13 ... working sets: 225x10, 240x8, 260x6, 265x6
Single Arm DB Rows: working sets: 100x10, 105x8, 110x6, 110x6
Chin Ups: bwxfailx2
Barbell Shrugs: warmups: 135x25, 185x15 ... working sets: 245x10, 265x8, 285x6, 285x6 (rest pause at end for 4 more reps)
Seated Shrug Machine: 90(each arm)x10x3
Inman Shrugs: 45(each Arm)x10 (lean forward some, focus on pinching traps up and back, 5 second pause at top)
Uphill Walk: 25 minutes
Here was my back day:
Back smashed. Feeling strong.
10/20 - Back/Traps/Cardio (Bens Mass Gain Routine #1 - week #4)
*Focus on solid form with good stretch and contraction, 2 minute rest between working sets*
Wide Grip Pulldowns: warmups: 90x15, 135x15, 165x10 ... working sets: 225x10, 240x8, 260x6, 265x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
Barbell Rows: warmups: 135x15, 185x10 ... working sets: 230x10, 240x8, 250x6, 250x6 (rest pause at end for 3 more reps)
Seated Rows: warmups: 135x15, 180x13 ... working sets: 225x10, 240x8, 260x6, 265x6
Single Arm DB Rows: working sets: 100x10, 105x8, 110x6, 110x6
Chin Ups: bwxfailx2
Barbell Shrugs: warmups: 135x25, 185x15 ... working sets: 245x10, 265x8, 285x6, 285x6 (rest pause at end for 4 more reps)
Seated Shrug Machine: 90(each arm)x10x3
Inman Shrugs: 45(each Arm)x10 (lean forward some, focus on pinching traps up and back, 5 second pause at top)
Uphill Walk: 25 minutes
kubes
AnaSCI VET
Good my current cycle has been great but i did tear up my right rotator cuff so i been working around the injury
Had a great leg day. Squat up to 360 for 6 and leg press up to 1080 for 8.
10/21 - Legs (Hams)/Calves/Cardio (Bens Mass Gain Routine #1 - week #4)
Squats (wide): warmups: 135x15, 185x15, 225x15 ... working sets: 335x10, 345x8, 360x6, 360x6 (did drop set of 135x25 instead of rest pause because difficult lift to do this with no spot to help)
Leg Press (high/wide): warmups: 270x15, 450x15, ... working sets: 855x10, 990x8, 1080x6, 1080x8 (going for 6) (rest pause (5-10 deep breaths) at end for 4 more reps)
Seated Leg Curls: warmups: 130x15 ... working sets: 225x10, 235x8, 245x6, 245x6
Lying Leg Curls: working sets: 180x10, 185x8, 190x6, 190x6
Cable Stiff Legged Deads: 100x15-20x3
Seated Calf Raises: 90x20x4 (lower all the way down, explode up and old contraction for 3 seconds)
Smith Machine Calf Raises: 155x25x4 (lower all the way down, explode up and old contraction for 3 seconds)
Fasted Uphill Walk: 25 minutes
10/21 - Legs (Hams)/Calves/Cardio (Bens Mass Gain Routine #1 - week #4)
Squats (wide): warmups: 135x15, 185x15, 225x15 ... working sets: 335x10, 345x8, 360x6, 360x6 (did drop set of 135x25 instead of rest pause because difficult lift to do this with no spot to help)
Leg Press (high/wide): warmups: 270x15, 450x15, ... working sets: 855x10, 990x8, 1080x6, 1080x8 (going for 6) (rest pause (5-10 deep breaths) at end for 4 more reps)
Seated Leg Curls: warmups: 130x15 ... working sets: 225x10, 235x8, 245x6, 245x6
Lying Leg Curls: working sets: 180x10, 185x8, 190x6, 190x6
Cable Stiff Legged Deads: 100x15-20x3
Seated Calf Raises: 90x20x4 (lower all the way down, explode up and old contraction for 3 seconds)
Smith Machine Calf Raises: 155x25x4 (lower all the way down, explode up and old contraction for 3 seconds)
Fasted Uphill Walk: 25 minutes
Morning guys! Weight was exactly at 200 today bringing my weekly average to 200.77 and up 18.77 lbs since I started bulking from the end of my cut 18 weeks ago now. Got 8 weeks of blasting left then 6 weeks of cruising before the next cut begins. Goal is to put on another 15-20 lbs if possible.
Finishing my 25 min faded cardio now, then gotta bake my usual Sunday banana choc chip protein muffins. After that I’m off for a deep tissue massage.
Shoulders later tonight.
Finishing my 25 min faded cardio now, then gotta bake my usual Sunday banana choc chip protein muffins. After that I’m off for a deep tissue massage.
Shoulders later tonight.
Viking
Registered User
- Nov 11, 2011
- 1,165
- 0
- 0
Look's like you are doing good. Your arms are looking great! Good to see you get deep tissue massage. That is great for recovery and future muscle growth. I need to start getting it done again! How much do you pay for it? I used to pay $50 for 45 minutes so it can add up.
Yeah I’ve only been one one before today. I got an package for 10 sessions for $450 so 45/hr. I’m gunna try to go for a few weeks straight and then maintenance. I need it bad.
Shoulders are finished. Got the 80s up for 6 so happy with that.
10/22 - Shoulders/Forearms/Abs/Cardio (Bens Mass Gain Routine #1 - week #4)
DB Shoulder Press: warmups: 35x15, 45x15, ... working sets: 70x14 (going for 10), 75x10 (going for 8), 80x6, 80x6 (did a drop set of 45x15 instead of rest pause because difficult lift to do this with no spot to help)
Hammer Shoulder Press: warmups: 45x15, 70x10 ... working sets: 90(each arm)x10, 95x8, 100x7 (going for 6), 105x6 (did a drop set of 45x15 instead of rest pause because difficult lift to do this with no spot to help)
DB Side Raises: warmup: 30x15 ... working sets: 50x10, 55x8, 60x6, 60x6 (rest pause (5-10 deep breaths) at end for 4 more reps)
Cable Front Raises: warmup: 7.5(each arm)x15 ... working sets: 19x10, 22.5x8, 24x6, 24x6 (cage rack - both arms at once - neutral grip and lean forward with arms starting behind the body ... hold pause at too for a second then slow negative)
Bent Over Rear Delt Flyes: warmup: 25x15 ... working sets: 45x10, 50x8, 55x6, 55x6 (rest pause (5-10 deep breaths) at end for 5 more reps)
Cable Rear Delt Flyes: 17.5x15x3 (cage rack) *did single arm peck deck rear delt Flyes 100x15x3*
Seated DB Wrist Curls: 20x10x2
Seated DB Reverse Wrist Curls: 10x10x2
Decline Crunches: bwx25x3
Leg Raises: bwx20x3 (straight legs)
Cable Side Crunches: 70x15x3
Fasted Uphill Walk: 25 minutes
10/22 - Shoulders/Forearms/Abs/Cardio (Bens Mass Gain Routine #1 - week #4)
DB Shoulder Press: warmups: 35x15, 45x15, ... working sets: 70x14 (going for 10), 75x10 (going for 8), 80x6, 80x6 (did a drop set of 45x15 instead of rest pause because difficult lift to do this with no spot to help)
Hammer Shoulder Press: warmups: 45x15, 70x10 ... working sets: 90(each arm)x10, 95x8, 100x7 (going for 6), 105x6 (did a drop set of 45x15 instead of rest pause because difficult lift to do this with no spot to help)
DB Side Raises: warmup: 30x15 ... working sets: 50x10, 55x8, 60x6, 60x6 (rest pause (5-10 deep breaths) at end for 4 more reps)
Cable Front Raises: warmup: 7.5(each arm)x15 ... working sets: 19x10, 22.5x8, 24x6, 24x6 (cage rack - both arms at once - neutral grip and lean forward with arms starting behind the body ... hold pause at too for a second then slow negative)
Bent Over Rear Delt Flyes: warmup: 25x15 ... working sets: 45x10, 50x8, 55x6, 55x6 (rest pause (5-10 deep breaths) at end for 5 more reps)
Cable Rear Delt Flyes: 17.5x15x3 (cage rack) *did single arm peck deck rear delt Flyes 100x15x3*
Seated DB Wrist Curls: 20x10x2
Seated DB Reverse Wrist Curls: 10x10x2
Decline Crunches: bwx25x3
Leg Raises: bwx20x3 (straight legs)
Cable Side Crunches: 70x15x3
Fasted Uphill Walk: 25 minutes
Morning. 200.6 today. Glad to see I’m still hanging onto he majority of this weight after dropping the drol. Starting Today I’ve upped my protein and my new macros are about 350P, 600C, and 125F right around the 5000 cal mark now. Highest my macros have ever been for sure. Let’s keep growing and see what this dhb can do!