BIG BOY TRAINING - *Sk's 10 WEEK BULKING PROGRAM

28 posts | Original | Recent
 
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1655 Posts
Oct 18, 2015 1:59am
via iOS
Day 70

Progressive loading over 10 weeks to join the 1000lb club:
Barbell squat = 270lb - 6 reps
Barbell bench press = 250lbs - 3 reps
Barbell deadlift = 360lbs - 3 reps
TOTAL = 880lbs
22 Oct
Don't have the equipment :'(
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1655 Posts
Oct 18, 2015 2:00am
via iOS
Day 69

Incline DB press - 75lbs 
Lat pull down - 220lbs 
T-Bar row - 130lbs 
Seated military press - 130lbs 
Alternating bicep curls - 65lbs 
Preacher curls - 155lbs 
Skullcrushers - 60lbs 
Cable tricep push down - 50lb clusters 
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1655 Posts
Oct 18, 2015 6:18pm
via iOS
So.... The last 2 days I've trial-ran Day's 70 & 69 to log my starting numbers on key exercises. 

Day 70 actually starts tomorrow so today it's cardio only to rest my bones & then it'll be 5 days of training and 2 days of light cardio.

Each week I'll aim to progressively load weight on the each exercise with an aim to hit the 1000lb club by the end of the year. 

GOALS:
(1) Hit 1000lb by mid December 
(2) Add major mass to my back & legs 
(3) Maintain focus, have fun & love a lot!! 
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1655 Posts
Oct 18, 2015 6:21pm
via iOS
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139 Posts
Oct 18, 2015 7:31pm
via Android

I would join but i dont have equipment

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6 Posts
Oct 18, 2015 11:49pm
via Android

Same here

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1655 Posts
Oct 19, 2015 11:13pm
via iOS
BIG BOY TRAINING - DAY 70


Barbell squat = 320lbs (+50) 
Barbell bench press = 260lbs (+10)  
Barbell deadlift = 380lbs (+20) 
TOTAL = 960lbs 

Smashed through some numbers this morning!! With 10 weeks of this program I might even push for the 1250lb club!!!! 
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1655 Posts
Oct 20, 2015 2:59pm
via iOS
BIG BOY TRAINING - DAY 69

These are my true numbers going forward that I need to improve on over the next 10 weeks

Incline DB press - 75lbs (=)
Lat pull down - 225lbs (+5) 
T-Bar row - 240lbs (+20)  
Seated military press - 140lbs (+10) 
Alternating bicep curls - 65lbs (=)
Preacher curls - 170lbs (+15) 
Skullcrushers - 60lbs (=) 
Cable tricep push down - 50lb clusters (=) 

This ain't "working out" this is "training" people 
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1655 Posts
Oct 22, 2015 1:51am
via iOS
BIG BOY TRAINING - DAY 68

Barbell squats - 220lbs - 6 reps
Barbell bench press - 200lbs - 6 reps
Leg extensions - 125lbs - 10 reps
Leg curls - 95lbs - 10 reps 
Barbell calf raises - 90lbs - 50 reps 
Barbell calf raises - 110lbs - 40 reps
Barbell calf raises - 120lbs - 20 reps 

Did this workout twice today at 3pm & 5pm coz I wasn't happy with the first set of numbers I lifted. Legs are sore now as a result but I feel happier 
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1655 Posts
Oct 22, 2015 12:02pm
via iOS
WEEK 1 of 10 
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1655 Posts
Oct 23, 2015 12:13pm
via iOS
BIG BOY RESTING - DAY 67

Yesterday I did this workout twice so that's 90mins of cardio

This morning it's a 1000 calorie breakfast before I hit some heavy-assed weight 
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1655 Posts
Oct 24, 2015 4:12pm
via iOS
BIG BOY TRAINING - DAY 66

Yesterday's numbers: 
Barbell deadlift - 360lbs - 4 reps 
Barbell bench press - 210lbs - 3 reps
Pec fly - 150lbs - 15 reps 
Lat pull down - 180lbs - 15 reps 
Bent over flys - 25lb DBs - 15 reps 
DB lateral raises - 25lbs - 15 reps 
Barbell bicep curls - 60lbs - 15 reps
Hammer curls - 75lbs - cluster sets
Rope tricep pull downs - 50lbs - cluster sets 
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1655 Posts
Oct 24, 2015 6:21pm
via iOS
BIG BOY TRAINING - DAY 65

Barbell squats - 250lbs - 5 reps
Leg extensions - 130lbs - clusters 
Leg curls - 100lbs - clusters 
Barbell calf raises - 90lbs - 50 reps 
Barbell calf raises - 110lbs - 30 reps
Barbell calf raises - 120lbs - 20 reps 
Barbell calf raises - 100lbs - 30 reps
Barbell calf raises - 90lbs - 20 reps 
Barbell bent over rows - 200lbs - 6 reps
Barbell shrugs - 270lbs - 8 reps 

That's my numbers to work on each day for the remaining 9 weeks 
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1655 Posts
Oct 25, 2015 9:10pm
via iOS
BIG BOY RESTING - DAY 64

Done twice so that was 90mins of cardio & boy has it made me sleepy today!!!!! 

This week has been an awesome start to a 10 week program though & I already feel strong as f*ck and incredibly jacked up!!!!!! 

Bring on next week!!!!!!!!!! 
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1655 Posts
Oct 27, 2015 1:50am
via iOS
BIG BOY TRAINING - DAY 63

1 REP x 6 SETS

Barbell squat = 330lbs (+10)
Barbell bench press = 260lbs (=) 
Barbell deadlift = 380lbs (=) 
TOTAL = 980lbs  

Close to my goal but I wanna be lifting a combined weight of 1000lbs with ease rather than struggling so I've still got a lot of work to do.... Thankfully I've still got another 62 days to get there!!!! 

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1655 Posts
Oct 27, 2015 3:44pm
via iOS
BIG BOY TRAINING - DAY 62

6 REPS x 3 SETS 

Incline DB press - 75lbs (=)
Lat pull down - 225lbs (=) 
T-Bar row - 240lbs (=)   
Seated military press - 150lbs (+10)
Alternating bicep curls - 70lbs (+5) 
Preacher curls - 175lbs (+5) 
Skullcrushers - 70lbs (+10) 
Cable tricep push down - 60lb clusters (+10)

Increased on quite a few exercises so very happy with this morning's session.  Left the gym feeling very pumped, very fatigued & very satisfied!! 
27 Oct
That preacher curl
27 Oct
8 reps my man!! Major bicep pump!!!!
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1655 Posts
Oct 28, 2015 1:05pm
via iOS
Week 2 update. Beginning to see some decent development in the legs now with 8 weeks left to go 
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1655 Posts
Oct 29, 2015 2:25pm
via iOS
BIG BOY RESTING - DAY 60

45mins cardio, 8mins yoga & then some sprints today. I might do another 20-30mins cardio later today. 

I need to eat more though! Which is a nice problem to have 
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1655 Posts
Oct 30, 2015 8:00pm
via iOS
BIG BOY TRAINING - DAY 59

3 SETS x MIXES REPS

Barbell deadlift - 360lbs (=) 
Barbell bench press - 230lbs (+20) 
Pec fly - 160lbs (+10) 
Lat pull down - 185lbs (+5) 
Bent over flys - 25lb DBs (=) 
DB lateral raises - 25lbs (=)
Barbell bicep curls - 60lbs (=) 
Hammer curls - 75lbs (=)
Rope tricep pull downs - 55lbs (+5)

Some good increases this morning but boy did my body feel stressed under the weight!!!! 
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1655 Posts
Nov 1, 2015 8:59pm
via iOS
BIG BOY TRAINING - DAY 58

Barbell squats - 250lbs (=)
Leg extensions - 140lbs (+10)
Leg curls - 110lbs (+10) 
Barbell calf raises - 100lbs (+10)-50 reps 
Barbell calf raises - 120lbs (+10)-30 reps
Barbell calf raises - 170lbs(+50)-10 reps 
Barbell bent over rows - 200lbs(=)
Barbell shrugs - 270lbs (=) 
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1655 Posts
Nov 1, 2015 9:02pm
via iOS
2 weeks outta 10 done & I'm very happy with how my strength is improving in my legs! 

I was kinda nervous about hitting legs 3 times a week but the combination of compound & isolation moves while working different reps is working well so far!!

Next week I begin to increase the cardio though.....
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1655 Posts
Nov 2, 2015 3:45am
via iOS
1000lb CLUB IS MY BITCH TOMORROW 
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1655 Posts
Nov 3, 2015 2:01am
via iOS
1 REP x 6 SETS

Barbell squat = 340lbs (+10)
Barbell bench press = 280lbs (+10)
Barbell deadlift = 380lbs (=) 
TOTAL = 1000LBS!!!!!
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1655 Posts
Nov 3, 2015 4:17pm
via iOS
BIG BOY TRAINING - DAY 55

6 REPS x 3 SETS 

Incline DB press - 75lbs (=)
Lat pull down - 225lbs (=) 
T-Bar row - 240lbs (=)   
Seated military press - 150lbs (+10)
Alternating bicep curls - 70lbs (+5) 
Preacher curls - 175lbs (+5) 
Skullcrushers - 70lbs (+10) 
Cable tricep push down - 65lb clusters (+5) 
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1655 Posts
Nov 6, 2015 10:54pm
via iOS
BIG BOY TRAINING - DAY 52

3 SETS x MIXES REPS

Barbell deadlift - 360lbs (=) 
Barbell bench press - 230lbs (=) 
Pec fly - 160lbs (=)
Lat pull down - 185lbs (=) 
Bent over flys - 25lb DBs (=) 
DB lateral raises - 25lbs (=)
Barbell bicep curls - 60lbs (=) 
Hammer curls - 75lbs (=)
Rope tricep pull downs - 55lbs (=) 

Next week I move into high volume/lower weight 

 

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