• Whether you are a VET or a beginner, this is the place to be. Click the REGISTER link below to proceed. Give us an intro after joining!

New Years Bulk Cycle for the King

3-14-24

Abs/core prior to hitting the gym.

Chest, Tri, shoulders

1) Flat DB BP
1 x 18
2 x 13
3 x 12
4 x 9

2) Tricep push downs
1 x 18
2 x 15
3 x 15
4 x 10

3) BB shoulder press
1 x 15
2 x 12
3 x 8
4 x 7

4) Incline DB BP
1 x 15
2 x 12
3 x 10
4 x 8

5) Reverse DB fly
1 x 17
2 x 15
3 x 14
4 x 12

6) Skull crushers
1 x 15
2 x 14
3 x 12
4 x 12

7) Decline BB BP
1 x 12
2 x 10
3 x 8
4 x 7

8) Weighted Tricep dips
1 x 15
2 x 15
3 x 15
4 x 15

9) DB lateral raises
1 x 13
2 x 10
3 x 10
4 x 8
 
3-15-24

Started my day off early with some cardio. Did a 3.1 mile round trip hike up and down Piestewa Peak/Dreamy Draw.

It was steep in a few spots and I was getting some massive lower back pumps. Legs were jello by the end.

IMG_6020.jpeg
IMG_6019.jpeg
IMG_6018.jpeg
IMG_6017.jpeg
IMG_6016.jpeg
IMG_6015.jpeg
IMG_6014.jpeg


I will make up my Back, Bi, Trap workout tomorrow. Had work followed by 2 different medical appointments with the kids.
 
MindlessWork said:
Oh man I'd love to go hiking again once my Achilles heals enough to withstand a hike , hopefully by sometime this summer.

Nice pics and love the view!
Click to expand...

Be safe bro and good luck upon your return.

When I tore my labrum a few years ago I opted out of surgery and so they had me doing PT a few times a week along with 3-4 cortisone injections.

While this was standard medicine I also ran BPC157, GH, TB500. I think it worked well to speed up recovery.
 
KingoftheNorth14 said:
Be safe bro and good luck upon your return.

When I tore my labrum a few years ago I opted out of surgery and so they had me doing PT a few times a week along with 3-4 cortisone injections.

While this was standard medicine I also ran BPC157, GH, TB500. I think it worked well to speed up recovery.
Click to expand...
With a completely torn Achilles I had no option but to get the surgery, which went well. When I had a shoulder injury 3 years ago I had an MRI which showed some fraying of the RC and it took 2 years of rehab to get pain free and be able to press again.

I'm getting older, but now I'll have to plan to be smart about training.
 
MindlessWork said:
With a completely torn Achilles I had no option but to get the surgery, which went well. When I had a shoulder injury 3 years ago I had an MRI which showed some fraying of the RC and it took 2 years of rehab to get pain free and be able to press again.

I'm getting older, but now I'll have to plan to be smart about training.
Click to expand...
Well that hurts bro. I understand excessive damage often times surgical intervention.

My right shoulder from my labrum tear has never been the same but it gets the job done.

Couldn’t hurt to run a BPC157 & GH stack. I like to add the TB500 but if I’m short on funds I’ll opt to GH alone. I feel as that with even low dose anavar is helpful with healing.
 
3-16-24

Back, Bi, Traps

1) T bar rows
1 x 18
2 x 15
3 x 10
4 x 10

2) 21s seated preachers curl
1 x 21
2 x 21
3 x 21
4 x 21

3) Single arm DB row
1 x 16
2 x 13
3 x 12
4 x10

4) Seated drag curls
1 x 14
2 x 12
3 x 10
4 x 9

5) Wide grip Lat pulldowns
1 x 16
2 x 12
3 x 10
4 x 9

6) Concentration curls
1 x 10
2 x 8
3 x 8
4 x 8

7 DB shrugs
1 x 15
2 x 15
3 x 15
4 x 15

Abs/core hit before gym time. 45sec rest between sets.
 
Meal prep today! 💪🏼

My usually turkey burger with broccoli for lunch, chicken tenderloins with broccoli for dinner.

The closest pan is a protein packed dinner for me and the fam. It is protein penne pasta with no sugar added tomato sauce, 75/25 ground sweet turkey sausage, and topped with a pound of low fat mozzarella cheese.

It was good and the fam liked it now there is only like 1 serving left. Man…I thought I’d have some leftovers but I’m glad the fam liked it and actually ate it.

IMG_6026.jpeg
 
3-18-24

Chest, Tri, Shoulders

1) Flat BB BP
1- Bar x 50
2 x 15
3 x 10
4 x 6
5 x 6

2) Face pulls (lying down)
1 x 20
2 x 20
3 x 12
4 x 12

3) Rope Tricep push down
1 x 20
2 x 12
3 x 8
4 x 8

4) Incline BB BP
1- Bar x 50
2 x 8
3 x 5
4 x 3
5 x 5

5) Seated DB shoulder press
1 x 15
2 x 8
3 x 8
4 x 8

6) Overhead Tricep Ext
1 x 15
2 x 8
3 x 7
4 x 20

7) Pec Deck
1 x 20
2 x 15
3 x 15
4 x 15

8) Single Arm cable kickback
1 x 15
2 x 10
3 x 10
4 x 8

9) 2/2 Lateral/Front raises
1 x 15
2 x 12
3 x 12
4 x 12

Abs/core smoked prior to gym time. 15min 40meter HIIT sprints.
 
3-19-24

Back, Bi, Traps

1) Rack pulls
1 x 10
2 x 10
3 x 10
4 x 10

2) BB Bent over rows
1 x 25
2 x 12
3 x 8
4 x 8

3) BB curls
1 x 20
2 x 10
3 x 10
4 x 10

4) Rope lag pull do
1 x 15
2 x 10
3 x 8
4 x 10

5) single arm cable curls
1 x 13
2 x 12
3 x 12
4 x 12

7) close grip lay pull downs
1 x 15
2 x 8
3 x 8
4 x 8

8) seated hammer curls
1 x 15
2 x 15
3 x 15
4 x 15

9) Hex bar shrugs
1 x 15
2 x 14
3 x 10
4 x 10

15min, 40sec on, 20sec off Battle rope HIIT.

Abs/core hit prior to gym.

45sec rest periods between sets.
 
KingoftheNorth14 said:
3-20-24

3 mile run today!
Click to expand...
I admire the fact you're dedicated to running. I haven't run in decades. Thought about getting a curved running treadmill for the house, but space and the cost of one has kept me from doing it so far. Where I live and what time of the day I could run keeps me from doing it outdoors.
 
Tyler Durden said:
I admire the fact you're dedicated to running. I haven't run in decades. Thought about getting a curved running treadmill for the house, but space and the cost of one has kept me from doing it so far. Where I live and what time of the day I could run keeps me from doing it outdoors.
Click to expand...
I’m a firm believer if you don’t use it you lose it.

Yet I am a firm believer in muscle memory…it just gets harder the less you do it. I have to run 2 Xs a week to keep it or I start slipping fast
 
3-21-24

Chest, tri, shoulders

1) Incline DB BP
1 x 15
2 x 10
3 x 8
4 x 8

2) DB reverse fly
1 x 20
2 x 15
3 x 12
4 x 10

4) Tricep push downs
1 x 20
2 x 12
3 x 10
4 x 8

5) standing BB shoulder press
1 x 15
2 x 8
3 x 5
4 x 5

6) EZ bar skull crushers
1 x 15
2 x 15
3 x 15
4 x 15

7) Flat DB BP
1 x 10
2 x 8
3 x 6
4 x 6

8) Front/Lateral raises 2/2
1 x 15
2 x 15
3 x 15
4 x 15

9) Cross body DB Tricep ext
1 x 15
2 x 10
3 x 12
4 x 10

45sec rest between sets

Abs/core smoked prior to hitting the gym.
 
2-22-24

Core/abs

45sec rest between sets

1) T bar rows
1 x 20
2 x 15
3 x 8
4 x 8

2) Cross body hammer curls
1 x 15
2 x 15
3 x 8
4 x 8

3) cable rope Lat pullovers
1 x 18
2 x 10
3 x 7
4 x 10

4) Stand DB curls
1 x 10
2 x 10
3 x 10
4 x 10

5) Pull ups
1 x 14
2 x 13
3 x 11
4 x 10

6) Concentration curls
1 x 13
2 x 8
3 x 10
4 x 8

7) DB Shrugs
1 x 15
2 x 15
3 x 15
4 x 15
 
You must log in or register to reply here.
Back
Top