Reply To: Winter Bulk-No More Skinny

[John]

Had a rough week but managed to start training again. My molecular bio and genetics class are killing me but dragged myself to the gym. My uncle is in town and I’m starting to see how valuable having a training partner can be. Can’t believe how weak I’ve gotten and how much muscle I lost in 1-2 months. If I can keep eating consistently I know I’ll bounce back and then some. Sleep is still abysmal with exams, papers, and presentations in progress.

Week 1 Day 1 (Legs)
1. Squats: 280×1, 300×1, 315×1, 255x3x5
2. Leg Curl: 70×10, 90×10,10,10
3. Dumbbell Curl: 20×15,10
4. Hammer Curl: 30×10,8

Week 1 Day 2 (Push)
1. Bench: 205x4x5, 220x2x3
2. Incline Bench: 135×10,10,10
3. Dumbbell Shoulder Press: 40×9.5,8,30×12
4. Lateral Raise: 30×10,10,(30×10,20×6,10×12)
5. Cable Fly: 20×10,10,10
6. Face Pull: 35×12,15,15,15
7. Dip: BWx12,12,Assistedx?
8. Bicep Curl: 40×15,12,12
9. Tricep Pushdown: 30×12,12,12,10

Week 1 Day 3 (Pull)
1. Deadlift: 190×5, 135×5, 225×3, 315×1/2?, 365×1,405×1, 450×1,470×1, 365x3x5
3. Cable Row: 60×12, 70×10, 60×10
4. Lat Pulldown: 100×10,10,10
5. Dumbbell Shrug: 70×16,15,(70×10?,50×10,30×12)
6. Rope Hammer Curl: 30×12,35×12,42.5×12
7. Bayesian Curl: 15×10,10,8