Silverwex's Bulking Thread

[silverwex]

hey semag,

seriously man, even the word widowmaker makes me quiver with fear! 20 squats!!! even witha light weight thatd be exhausting!

whats your routine semag?



CARDIO 24 AUGUST 2005
-------------------------------

30 minutes jog

 

[semag]

it's actually really close to the one he has laid out for you.

They're good solid foundation-building routines
------

Squat 2x5 (deep to failure or close)
squat 20 @ 70-80% of weight for first 2 sets
Leg curl 2-3x8
calves 2x10
abs 1x20 weighted

Flat bench (index fingers on rings) 2x5
decline bench (pinky on rings) 2x5
weighted dips 2x10
front raises 1x10
side laterals 1x10

deads 2-3x5
pull throughs or hyperextensions 1x10
bent over BB row 2x4
weighted chinups 2x6
BB Curl 2x8

I made a few adjustments as I went along, but that's the basic routine.

 

[silverwex]

thanks semag

 

[Warboss Alex]

That's an excellent strength routine Semag but I don't believe in any sort of shoulder raise, heavy shoulder presses are what will you give you cannonball delts.

But where's the deadlift widowmaker?
(if you thought a squat widowmaker was bad, wait 'til you do this..)

 

[semag]

Heh... they had a deadlift challenge at IronAddicts, for fun.

250lbs for as many reps as you could get in 5 minutes. That was damn brutal. I got 32 and was pretty happy.

However, there's a crazy machine over there, he got fukkin 92 reps... lol

 

[silverwex]

CARDIO 25 AUGUST 2005
-------------------------------

30 minutes jogging


Last cardio session before holidays! One more gym workout tomorrow (legs) then im finished for a week! Need a rest anyway.

BF: About 21.5% (bad!)

 

[Warboss Alex]

Originally posted by semag
Heh... they had a deadlift challenge at IronAddicts, for fun.

250lbs for as many reps as you could get in 5 minutes. That was damn brutal. I got 32 and was pretty happy.

However, there's a crazy machine over there, he got fukkin 92 reps... lol

250lbs is a fairly easy lift.. I'll have to try that at some point.

Silverwex, have a cool holiday mate.. forget about the weights and your bf% for a while, and you'll return in a relaxed, refreshed state, ready to kickstart the weights again.

 

[silverwex]

Hey alex,

Cheers man, im looking forward to my new routine on returning home. Actually bought four 10kg dumbell plates today in argos to get me started! im presuming you lift way less weight on DB press than barbell press, as i tried them out when i got home and could barely lift 40kg(20kg each hand) for two reps - im benching 55kg.

also i think i am now, officially, physically drained from all the cardio and weight over the past few months without a rest. this hol will do me good in that regard.

anyway, thanks for the reply and ill talk to you guys soon!

 

[Lifeforce]

The db presses will raise pretty quick, you have more stabilizing to do and your strength drops until the stabilizers can catch up.

 

[silverwex]

thanks life, good point.

 

[silverwex]

Hola everyone!

Back from holidays and I had a blast, didnt even want to come back (cant wait to get those photos developed!) My diet suffered over there but it was only for a week - but with 40 degree heat how could you expect me to be stuffing my face!

I think ive lost 3-4 pounds and am down about 2% BF! Wow!

Anyway, im lucking forward to getting back into this new workout prgramme and will keep you all posted on my progress as per usual.

I will post my measurements soon - i believe thats the best way to keep track of growth.

 

[tigre]

I´m also trying to bulk up and bought a jar of those protein shakes, but the thing is that I get acne from drinking it cause it has a ****load of vitamin b and I remember when a dermatologist told me that vitamin B was the one that gave me acne. anyone else have the same problem when drinking these stuff?

 

[silverwex]

Crap crap crap!

Didnt start my new routine today as all that smoking and drinking on holidays caught up with me - had an upset stomach, felt sick and was really tired. Took a motilium and it made me sh!t out all the crap in my system - good stuff. Feeling better now so Ill leave working out til wednesday - tricep/chest/shoulder day.

Im raring to go...!

 

[Warboss Alex]

Welcome back mate. Glad to see you didn't abuse yourself TOO badly.

Let's hope Double sees how motivated you are, and realises the importance of a break!

 

[Double]

haha of course im reading silvers journal go go go go!! btw any storys to tell?

 

[silverwex]

Thanks for the welcome back warboss! I am annoyed that i didnt get to train today tho. Whats this with double? You tired out man? TAKE A REST!

Stories, stories, stories... hmm. well i actually have lots but i know what you guys wanna know - Did you score any women? The answer is NO! It doesnt matter tho as I had a great holiday and met lots and lots of interesting characters!

I also got some good photos of sexy girls - bar maids, girls met in clubs etc and will post if any of you guys are interested!

I still cant believe i lost 2% BF tho! YES!

 

[silverwex]

Oh yeah, one more thing:

Alex, could you give me a revised workout for when the new one Im on becomes stagnant (after about 8 weeks)?

Or just a few substitute exercises for the current ones? E.g. precher curl REPLACES pinwheel curl...

Thanks man.

 

[Warboss Alex]

CHEST/SHOULDERS/TRICEPS

Incline barbell press -> decline barbell press
Flat db press -> incline db press
Close grip bench -> skullcrushers
Seated db press -> military press, seated or standing


BACK/BICEPS

Incline DB curl -> preacher curl
Pinwheel curls -> reverse barbell curl
Lat Pulldown -> chinups
Deadlifts -> barbell rows


LEGS

Squats -> hack squats
Deadlifts (Stiff Leg) -> sumo leg press
Calf Raises 3x15 -> err... more calf raises? do them seated or on the leg press or something, I'm stuck for calf variations, heh.

 

[Double]

"tories, stories, stories... hmm. well i actually have lots but i know what you guys wanna know - Did you score any women? "

well i can only speak for myself and lifeforce( ) and i could care less......im only interested in fun stories, when they include scoring thats great, if not great as well.


gogoog show us the pics!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

:woo:

 

[silverwex]

cheers warboss.

double, im kinda low on time at the moment but ill spill my guts with stories when i log on later!

pics havent been developed yet but will be soon!