Recent content by MrThepagedog

I'm a big fan of a 6 day push/legs/pull split. Slightly modified as some muscles get trained more than twice a week, biceps for instance get trained on both push and pull days Started lifting doing powerlifting so a push/legs/pull split feels natural to me.

Reflections on the comp. Had a few things come up that derailed me slightly, was able to increase weight to 100kg, noticeable size change all over, particularly Hamstrings and arms. 6 more weeks of bulking to go and then on to a maintenance phase for a little while before cutting

@musclemaniac diet has been going really well. Comfortably sitting at 100kg, slightly less bodyfat than the start of the bulk as well. I've eaten maintenance calories the last week, haven't really had a chance to train as my partner just gave birth to our third kid so have been a little side...

Tuesdays Workout Seated Leg Curl 75 X 18 75 X 16 75 X 14 45 Degree Back Extension BW X 17 Belt Squat 130 X 20 130 X 17 Leg Extension 59 X 14 59 X 11

Mondays Workout Hammer Machine Incline Press 87.5 X 11 87.5 X 9 87.5 X 9 Cable Fly 25 X 15 25 X 15 Cable Overhead Tricep Extension 50 X 14 50 X 12 Leg Press Calf Raise 170 X 16 170 X 16 Cable Leaning Lateral Raise 14 X 14 9 X 15 9 X 15 Incline Dumbbell Curl 12.5 X 14 12.5 X 13 12.5 X 12

Saturdays Workout Hammer Strength High Row 112.5 X 10 112.5 X 8 Hammer Strength Low Row (Single Arm) 66.25 X 10 66.25 X 8 Cable Rope Facepull 30 X 15 30 X 14 30 X 13 Dumbell Preacher Curl 12.5 X 11 12.5 X 11 12.5 X 11 Cable Wrist Curl 26 X 16 26 X 16 26 X 16

Fridays Workout Stiff Leg Deadlift 102.5 X 11 102.5 X 8 Leg Press 320 X 12 320 X 10 320 X 8 Smith Machine Reverse Lunge 42.5 X 11 42.5 X 10

Thursday's Workout Cable Tricep Push down 59 X 14 59 X 13 JM Press 52.5 X 11 52.5 X 10 Machine Chest Press 75 X 10 75 X 9 Incline Dumbbell Press 30 X 13 30 X 12 Calf Machine 105 X 12 105 X 12 Cable Upright Row 47.3 X 15 47.3 X 12 47.3 X 12 Single Arm Cable Curl 15 X 15 15 X 13 15 X 12

Wednesday's Workout TBar Row 60 X 13 60 X 11 Single Arm Let Pulldown 32 X 12 32 X 10 Lat Prayer 47.3 X 12 47.3 X 10 EZbar Curl 30 X 16 30 X 13 30 X 11 Dumbell Bench Wrist Curl 10 X 17 10 X 14 10 X 12

Tuesdays Workout Seated Leg Curl 73 X 18 73 X 16 73 X 14 Back Extension BW X 16 Belt Squat 140 X 16 140 X 13 Leg Extension 56.5 X 14 56.4 X 11

What a perfect time to need to reorder

Mondays Workout High Incline Hammer Press 85 X 11 85 X 9 85 X 9 Cable Fly 25.3 X 14 25.3 X 14 Overhead Cable Tricep Extension 49.6 X 13 49.6 X 11 Leg Press Calf Raise 165 X 16 165 X 16 Leaning Cable Lateral Raise 14 X 13 14 X 12 14 X 11 Incline Dumbbell Curl 12.5 X 13 12.5 X 12 12.5 X 12

@Fletch Elliot @Skays thanks boys pushing hard to go as heavy as possible without sacrificing reps or form. @musclemaniac calories have been doing the job creeping that weight up, I think they may need to go up by another 100/200 towards the end of the bulk but that's still probably 4 or 5 weeks...

Sundays Workout Hammer Machine Row High 110 X 10 110 X 8 Hammer Machine Row Low Single Arm 65 X 10 65 X 8 Cable Rope Facepull 30 X 14 30 X 13 30 X 12 Dumbell Preacher Curl 12.5 X 10 12.5 X 10 12.5 X 10 Cable Wrist Curl 25 X 16 25 X 16 25 X 16