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

[Fitraver]

Got in my chest. Was tired as hell from hardly any sleep the previous two days but made it happen.

11/27 - Chest/Cardio (Bens Mass Gain Routine #2 - week #9)

DB Twist Press: 30x15, 40x15 ... working sets: 70x10x2, 75x10x2 (slow solid reps, really focus on squeeze at the top) (full stretch at bottom, press up and twist pinkies in towards each other at top the top)

Incline Barbell Press: 95x15 ... working sets: 200x10, 205x7 (going for 8), 210x6, 135xfail (2-3 inches above chest and 3/4 way up not full lockout)

DB Flat Bench Press: 80x9 (going for 6), 85x6x3 (drop 35x8, 40x8x3) (slow solid reps) (pause at bottom for 2 seconds then explode up)

Smith Decline Bench Press (wide grip): warmup: 135x40 ... working sets: 185x25, 195x20, 210x12, 220x8 (drop 185x8, drop 135x8, widen grip same weight 135x8) (touch chest but only go 3/4 way up not full lockout)

Peck Deck Flyes: 130x25x3

Uphill Walk: 25 minutes

 

[Fitraver]

204 today. Think it’s time to lay off cardio for awhile. Might drop it down to 20 min 2-3x a week now. Got like 3.5 weeks left on this blast to pack on as much as I can.

Leg gains today after a miserable day at work. Man I am still tired from the weekend. I could have slept all day.

 

[Fitraver]

Wa literally falling asleep at my desk at work I’m so damn exhausted but still made myself get in my lift. Gotta get it done.

11/28 -Legs/Calves (Bens Mass Gain Routine #2 - week #9)

*6 minutes warm up on bike level 5*

Lying Leg Curls: warmup sets: 80x20, 80x20 ... working sets: 140x15, 145x12, 155x8, 150x10 (drop 110x10, drop 70x10 add weight 85x25 partials at the bottom. Only coming up about 2-3 inches) (keep toes pointed on as many reps as you can before curling them up - much harder this way so less weight than before)

Barbell Stiff Legged Deads: warmup sets: 45x20, 45x20 ... working sets: 155x10x2 (super slow, really flex glutes and hams on each rep)

Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up ... working sets: 720x10, 765x10x2 (3 second negative then explode up on each rep, super deep and controlled reps)

*1 min fascia stretch on each quad*

Hack Squat: 405x10x3 (On the third set, use the same weight, but go down all the way and pause, then drive the weight back up hard. Keep TUT and dont lockout do not lock out. Do the 10 reps, then cut the weight in half and do 15 more reps)

*1 min fascia stretch on each quad, repeat twice*

Standing Calf Raises: 150x10x5

 

[Fitraver]

204.6 today and another shit day at work ahead. Just want this day to be done and to kill some arms. Then chill on the couch and relax.

Happy hump day.

 

[Fitraver]

Haven’t posted a pic in forever cuz I’m a fatass right now but thought I’d get one up. Arm day done. Good pump.



11/29 - Biceps/Triceps/Abs (Bens Mass Gain Routine #2 - week #9)

*rotate bi and tri exercises - 2 min rest between sets)

Cross Body Hammer Curls: warmups: 15x15, 25x15 ... working sets: 40x10x4 (let weight come all the way down and really force contraction hard at top ... hard grip on db throughout)

Rope Pressdowns: warmups: 40x15, 60x15 ... working sets: 90x12x4 (attach two ropes to make it longer, walk back fro pulley a bit and pull backwards)(squeeze hard at bottom for a second, keep elbows tight to side for good stretch)

Barbell Curls: warmups: 40x10 ... working sets: 70x8x3 (3 second negative, keep perfect form)

Machine Dips: warmups: 110x15 ... working sets: 190x12, 205x10, 220x8 (don’t fully lockout, keep constant tension, 3 second negative)

Seated EZ Bar Preacher Curls: 70x8x3 (squeeze hard at top, only come 90% down not fully extended)

Incline SkullCrushers: 60x12x3 (lower weight behind head and pause at stretched position for a second)

Prone Incline Bench DB Concentration Curls: 20x8x3 (keep weights pressed together, 20-30 second stretches after each)

Cable Kickbacks: 20x8x3

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

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

Pulldown Crunches: bwx15-20x2 (hang from bar and vacuum really blow all air out and pull abs to paint)

 

[Fitraver]

Got back up to 206 today. That bite of coolie dough I had last night musta helped off to work then a full rest day for me. ALMOST FRIDAY!

 

[Fitraver]

206 again this morning. TGIF I’m ready for work to be done so I can go get in back!! No big plans this weekend but likely going to have to work on stuff at home for my job. Sucks lol

 

[Fitraver]

Took my measurements today and was pretty pumped. It’s been 9.5 weeks since my last ones and my arms are up .5” to 16.5 each and my chest and thighs are both up 2”. All my measurements are even better than they were at the end of my last bulk as well. Still got 3 weeks left too and 5 cruising before a cut.

Blasted back today.

12/2 - Back/Traps (Bens Mass Gain Routine #2 - week #10)

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

Meadow Rows: warmups: 25x15, 25x15 ... working sets: 80x10x4 (pull with elbow)

DB Single Arm Dead Stop Rows: working sets: 115x8x3 (let db rest in floor at bottom of each rep so you can’t use momentum on way up, have to start from dead stop)

*fascia stretch for 1 minute each lat, twice*

Lat Pulldowns: 150x10x4 (facing away back curled over machine leg pad- neutral grip)

Stretchers: 90x12x2 (slow reps full stretch)

Heavy partial Pulldowns: 255x8x2 (pick a weight you can’t do full rep with but hold for huge stretch at top and only contract to top of head, then big stretch again for each rep)

Rack Pulls: 225x8x2, 315x5x2, 365x3x2

Barbell Shrugs: warmups: 135x25 (no pause) ... working sets: 135x12x3 (3 second pause at top)

Seated Shrug Machine: 90(each arm)x10x3 (3 second pause at top)

 

[Fitraver]

Morning guys. Still at 206 this am. Hesitant to post these, but here’s my fluffy self this am.

Will be legs and chest meal later I think.

 

[Fitraver]

Leg day done. Now headed to pickup my pizza cheat meal!! Mmmmmm

12/2 - Legs/Calves (Bens Mass Gain Routine #2 - week #10)

*6 minutes warm up on bike*

Seated Leg Curls: warmup sets: 70x20, 110x20 working sets: 210x10, 220x8, 230x6, 110X35 (drop weight to a little lighter than what was started with and do 35 reps, use partials if can’t get 35 full) (as many reps as I can with toes pointed then finish with them curled if needed)

Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up ... working sets: 720x16x3 (weight should be one normally done for 12 reps, keep constant tension no locking out, really work lower half of movement and use hands to assist if needed)

Squat (normal): warmups: 135x15, 185x15, 225x15 ... worming sets: 315x15, 315x15, 135xfail

*1 min fascia stretch on each quad*

Hack Squats (normal/high): warmups: 90x20 ... working sets: 360x8x3 (pause at bottom of each rep for a second then explode up but not to full lockout then back down, keep constant TUT for all 8 reps)

DB Stiff Legged Deads: 60x12x3 (don’t come all the way up and bend knees slightly at bottom of rep, focus pushing hips back and keeping dbs up against you)

*1 min fascia stretch on each quad, repeat twice*

Seated Calf Raises: 90x20x5 (lower all the way down, explode up and old contraction for 3 seconds)

 

[Fitraver]

Oh. My. God. This was the best buffalo chicken pizza I’ve ever had. I legit sat in my car in the parking lot and ate it cuz I was so hungry. Got 2/3 done. Will finish the rest when I get one. Dipping in ranch ... heaven. Great cheat choice. I damn well better be like 208 tomorrow min.

 

[Fitraver]

I hit 208.2 this morning due to that cheat meal last!! Uncharted territory for me haha. Ever so close to that 210 Mark!!

Will be making my typical Sunday muffins here soon and then off to give blood. My 8 weeks is up and I can give again.

Training will be shoulders later and likely some more working from home . Next week is gunna suck at work.

 

[Fitraver]

Shoulder work with a side of abs is complete. Now to prep some rice and red potatoes.

12/3 - Shoulders/Abs (Bens Mass Gain Routine #2 - week #10)

Over and Back Barbell Shoulder Press: warmups: 45x10, 65x10, ... working sets: 105x12, 105x11, 105x8x2 (going for 8-12) (Press up in front, then lower behind head and press up again ... hats 1 rep*

Wide Grip Shoulder Press: 85x12x3 (hands all the way out wide, lower all the way to chest)

JM Swing DB Side Raises: warmup: 20x15x2 ... working sets: 50x35x3 (used to pre-exhaust the delts) (drop 20x15x3 - every 5th Rep hold for pause at top)

Machine Side Raises: 40x35x3

6 Way DB Raises: working sets: 10x10x3 (seated lateral raise, and during the contracted portion, swing your arms around straight out in front of you. You then raise them straight up over your head before you reverse your actions. Bring your arms back down in front of you, swing around to the side, then lower back to starting position)

Bent Over Cable Rear Delt Flyes: 30x10x4

Incline Bench Hanging Rear Delt Swings: working sets: 35x60 (partial reps) drop 25x30 (partial reps) drop 15x10 (full reps and flex for 2 seconds at top)

Decline Crunches: bwx20-25x3

Leg Raises: bwx20x3 (straight legs)

Cable Side Crunches: 70x15x3

 

[Fitraver]

Morning guys ... 209.2 today, still trending up after that pizza. Can not believe I am close to saying I am 210. So crazy to think after being 150 a few weeks shy of a year and a half ago. Been quite the journey.

Gotta give a presentation today at work so will just be glad when today is over and I can get to my chest work at the gym. 17 days left on this blast, gotta make the most of it.

 

[Fitraver]

Chest day smashed.

12/4 - Chest (Bens Mass Gain Routine #2 - week #10)

DB Twist Press: 30x15, 40x15 ... working sets: 75x10x4 (slow solid reps, really focus on squeeze at the top) (full stretch at bottom, press up and twist pinkies in towards each other at top the top)

Incline Barbell Press: 95x15 ... working sets: 200x10, 205x8, 210x6x2 (2-3 inches above chest and 3/4 way up not full lockout)

DB Flat Bench Press: 85x8, 85x7x3 (going for 6) (drop 40x8x4) (slow solid reps) (pause at bottom for 2 seconds then explode up)

Decline Hammer Press Machine: warmup: 70(each arm)x15 ... working sets: 135x12x3

Peck Deck Flyes: 250x8x3

 

[Fitraver]

Fuuuuuuuck I feel gross this morning lol. 209.6. Feel like a walking Michelin man lolol. I honestly cannot fathom what those guys feel like at 275+ or fuck even 250 for that matter. Does somebody put on your socks and shoes for you? I feel like I almost need someone to do that for me now [emoji23][emoji23]

Anywayyyyy another crap day at work and then kegs. Come on Friday. 3 day weekend for me this week.

 

[Fitraver]

Switched up leg Press cu the dude was taking an eternity and did splits instead. Solid session.

12/5 -Legs/Calves (Bens Mass Gain Routine #2 - week #10)

*6 minutes warm up on bike level 5*

Lying Leg Curls: warmup sets: 80x20, 80x20 ... working sets: 145x14 (going for 12) 150x12, 155x8x2 (drop 110x10, drop 70x10 add weight 85x25 partials at the bottom. Only coming up about 2-3 inches) (keep toes pointed on as many reps as you can before curling them up - much harder this way so less weight than before)

Barbell Stiff Legged Deads: warmup sets: 45x20, 45x20 ... working sets: 155x10x2 (super slow, really flex glutes and hams on each rep)

Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up ... working sets: 720x10, 765x10x2 (3 second negative then explode up on each rep, super deep and controlled reps) *did after hack this week and did split squat 60x8x3 *

*1 min fascia stretch on each quad*

Hack Squat: 405x10, 430x10x2 (On the third set, use the same weight, but go down all the way and pause, then drive the weight back up hard. Keep TUT and dont lockout do not lock out. Do the 10 reps, then cut the weight in half and do 15 more reps)

*1 min fascia stretch on each quad, repeat twice*

Standing Calf Raises: 150x10x5

 

[Fitraver]

Morning everyone. 209 today. Just waiting on that 210 mark lol. Ready for this work week to be over. Only 2 days left.

I’ll be getting in some hump day arm gains later.

 

[Fitraver]

Pump today was awesome. As good as I’ve had in awhile.

12/6 - Biceps/Triceps/Abs (Bens Mass Gain Routine #2 - week #10)

*rotate bi and tri exercises - 2-3 min rest between sets)

Cross Body Hammer Curls: warmups: 15x15, 25x15 ... working sets: 40x10, 45x10x3 (let weight come all the way down and really force contraction hard at top ... hard grip on db throughout)

Rope Pressdowns: warmups: 40x15, 60x15 ... working sets: 90x12x4 (attach two ropes to make it longer, walk back fro pulley a bit and pull backwards)(squeeze hard at bottom for a second, keep elbows tight to side for good stretch)

Barbell Curls: warmups: 40x10 ... working sets: 70x8x3 (3 second negative, keep perfect form)

Machine Dips: warmups: 110x15 ... working sets: 190x12, 210x10, 230x8 (don’t fully lockout, keep constant tension, 3 second negative)

Seated EZ Bar Preacher Curls: 70x8-10x3 (squeeze hard at top, only come 90% down not fully extended)

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

High Cable Curls: 30x10x3 (focus on contracting where bicep is at shortest ... with elbow elevated and almost behind head ... slow reps under full control)

Single Arm Cable Extensions: 35x10x3

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

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

Pulldown Crunches: bwx15-20x2 (hang from bar and vacuum really blow all air out and pull abs to paint)

 

[Fitraver]

209.2 and wahooo it’s my Friday. But still a very busy day to get through first. And sure I’ll still have to log on tomorrow but whatever at least I’ll be home.

Today is a full rest day. Officially 2 weeks left on my Blast but that’s okay cuz I am damn ready to cut lol