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Let the bulking begin! Pwr_Machine's Training Log

P

pwr_machine

New member
Phelps Mass Method or JP Training? :lmao:

Body Part - Reps

Week 1

Day 1
Quads 5
Chest 8
Biceps 12
Shoulders 5

Day 2
Back 8
Traps 12
Triceps 5
Hamstrings 8

Day 3
Quads 12
Chest 5
Biceps 8
Shoulders 12

Day 4
Back 5
Traps 8
Triceps 12
Hamstrings 5

Week 2

Day 1
Quads 8
Chest 12
Biceps 5
Shoulders 8

Day 2
Back 12
Traps 5
Triceps 8
Hamstrings 12

Day 3
Quads 5
Chest 8
Biceps 12
Shoulders 5

Day 4
Back 8
Traps 12
Triceps 5
Hamstrings 8

Week 3

Day 1
Quads 12
Chest 5
Biceps 8
Shoulders 12

Day 2
Back 5
Traps 8
Triceps 12
Hamstrings 5

Day 3
Quads 8
Chest 12
Biceps 5
Shoulders 8

Day 4
Back 12
Traps 5
Triceps 8
Hamstrings 12

Perform sets of 20 for Week 4. Then, repeat Weeks 1-3.

TRAINING WILL BEGIN SOON!
 
Last edited:
Interesting. . .how many sets for each muscle group? I think you will really enjoy bodybuilding.

What exercises are you planning to use?
 
Baseline Measurements 8-02-03

Basic Stats

Age 29
Height 6'

Baseline Measurements

Resting Heart Rate 61 bpm
Fasting Blood Sugar 97
Blood Pressure 128/80 (10 a.m. after breakfast)

Weight 223
BodyFat 14.4% (7-site)
Neck 16 1/8
Shoulders 52 3/8
Chest 46 3/4
Back 18 (measured crease of armpit to crease of armpit)
Waist 36 3/4 (smallest, abdomen)
Hips 43 3/8 (largest, butt)
Upper Arms 17 1/8
Forearms 14 1/4
Quads 26 1/8 (mid thigh)
Calves 15 5/8 :lmao: damn powerlifting
 
The plan is to perform ~6-9 working sets for each body part.

Potential Exercises

Workout 1
Quads - Leg presses, single leg presses, Smith machine squats/hack squats, lunges, leg extensions, single leg extensions

Chest - Bench presses, incline db presses, decline Hammer

Biceps - Barbell curls with straight bar or cable, db curls, hammer curls

Shoulders - front raises, side raises, bent raises, face pulls

Calves

Workout 2
Back - Lat pulldowns, seated rows, db bent rows

Traps - DB shrugs, barbell shrugs

Triceps - Pushdowns, rope pushdowns, close grip decline, bench dips, db kickbacks

Hamstrings - SLDL's, leg curls

Workout 3
Abs
Forearms
Neck

Day - Workout
1 - Workout 1
2 - Workout 2
3 - Off
4 - Workout 3
5 - Workout 1
6 - Workout 2
7 - Off
 
Last edited:
Pwr_Machine,

I await great things. My advice. Eat!!!!! For the love of God, Eat!!!!!!! Especially those real hot wings that you insisted that I try that one night. Man, I will always remember that night.

Cheese rocking out.
 
Cochise (M-Wave) said:
Pwr_Machine,

I await great things. My advice. Eat!!!!! For the love of God, Eat!!!!!!! Especially those real hot wings that you insisted that I try that one night. Man, I will always remember that night.

Cheese rocking out.
Click to expand...

I'll be swaining my way to increased mass! And those wings kick ass!
 
louden_swain said:
When does training start? How are the bicep tendons?
Click to expand...

It's been too long. I miss working out more than I ever imagined that I would.

On Monday, I will take my last tablet of my MethylPREDNISolone prescription. The biceps tendonitis pain and inflammation has faded. I still have slight pain behind my left elbow, but I will be icing that under the assumption that it will also fade very soon.

The fury will be unleashed tomorrow at 2 p.m.! :mad:
 
pwr_machine said:


It's been too long. I miss working out more than I ever imagined that I would.

On Monday, I will take my last tablet of my MethylPREDNISolone prescription. The biceps tendonitis pain and inflammation has faded. I still have slight pain behind my left elbow, but I will be icing that under the assumption that it will also fade very soon.

The fury will be unleashed tomorrow at 2 p.m.! :mad:
Click to expand...

he he he. . I am already a step ahead of you. . I am consuming an extra long chili cheese coney, a grilled chicken sandwich, and an order of mozerella sticks as I am typing this.

I need to get to 235lbs!!!
 
Have fun tomorrow! Great to see some seemingly accurate and comprehensive measurements which should be great for judging progress.

I’m interested to know why you have decided to go with such a high volume of work sets combined with relatively high frequency? It seems a huge amount of work, even when compared to other proven mass builders like 5x5, which I would consider relatively high volume and were all of the sets are not full intensity.

You consider a working set to be close too, or too failure?
 
FatRat said:
You consider a working set to be close too, or too failure?
Click to expand...

Close to failure. I'm only working out basically 4 days per week which is less than what I've done in the past. And I want to hit each body part twice per week to maximize growth.
 
Last edited:
louden_swain said:
pwr_machine,

How close are you to New Orleans?

Anyway, good luck on your upcoming training session.
Click to expand...

We're about 1 1/2 hours from New Orleans. Is something going on? Shoot me a PM.

By mid-day, I'll be training again! :D
 
Zander1983 said:


Man, are you going to be sore :D
Click to expand...

That will be a great feeling!

That reminds me, I'll be using a visual analog scale (VAS) to keep up with my degree of muscle soreness. Let me get that up.
 
VAS

The visual analog scale (VAS) will require me to visually locate and plot my degree of muscle soreness on a 10-cm line after performing an unweighted squat (following quad training), push-up (following chest training), and sit and reach (following ham training).

Each line will have labeled ranges of “no soreness” to “extreme soreness”. The VAS has been shown to be a valid ratio scale measure for both chronic and experimental pain (Price, McGrath, Rafii, and Buckingham, 1983). The scale will be administered at 12, 24, 36, and 48 hours following core lift exercise sessions, primarily legs and chest.

Each plot can later be measured with the number of centimeters representing my degree of muscle soreness on a scale of 1-10.

I'll get a link up later with the VAS figure.
 
Interesting addition to the measurements taken. It will be interesting to see how post workout soreness changes over the weeks...
 
Workout 1 - 8/3/03 (Week 1)

Quads RPE = 13
Close Stance Leg Presses 8 wheels x 5, 10 wheels x 5, 11 wheels x 5
Smith Machine Lunges 185 x 5, 225 x 5, 275 x 5
Close Stance Squats 235 x 5, 255 x 5, 275 x 5 (some tightness in lower back)

Chest RPE = 13
Bench Presses 225 x 8, 255 x 8, 275 x 8 Video :mad: It's been so long. I was ready to kill it!
Incline DB Presses 75 x 8, 80 x 8 x 8
Hammer Decline Presses 2 wheels x 8 x 8 x 8 (front delts fatigued)

Biceps
Standing Cable Curls 40 x 12, 50 x 12, 55 x 12
DB Curls 30 x 12 x 12 x 12 (good burn)
Hammer Curls 30 x 12 x 12 (lower biceps were tight, but tendonitis was gone)

Shoulders
Side Raises 20 x 5, 25 x 5, 30 x 5
Face Pulls 35 x 5, 45 x 5 x 5

Calves
Calf Presses 3 wheels x 15 x 15 x 15 x 15 x 15 x 15

*Please note that my videos will only be available for a limited amount of time due to the amount of space I get on a FREE website.
 
Last edited:
Re: Workout 1 - 8/3/03

It must be great to be back. I have a feeling you're going to explode!

pwr_machine said:
Hammer Curls 30 x 12 x 12 (lower biceps were tight, but tendonitis was gone)
Click to expand...

Using this as an example, the way you write it out is confusing. I know you didn't do 12 sets of 12 hammer curls, but it looks that way to me. Maybe I'm just being a pain in the arse, I don't know ;)
 
Re: Re: Workout 1 - 8/3/03

Zander1983 said:
It must be great to be back. I have a feeling you're going to explode!



Using this as an example, the way you write it out is confusing. I know you didn't do 12 sets of 12 hammer curls, but it looks that way to me. Maybe I'm just being a pain in the arse, I don't know ;)
Click to expand...

It is great to be back! I guess I have my own way of writing things. In this example, I did 30 pounds for 2 sets of 12.
 
Last edited:
Screwball said:
pwr_machine,

Are you training in a bench shirt?
Click to expand...
Nope, no bench shirt. I haven't had one of those on in a long time. I'm considering doing a bench meet in the next few months though.
 
louden_swain said:
Looks like you are in the swing of things!! The bench press video was great. . you had another 4 reps in you.
Click to expand...

I think that would have been a bench press PR. :D Oh well, some other time.

My chest and quads are feeling tight.
 
louden_swain said:
Looks like you are in the swing of things!! The bench press video was great. . you had another 4 reps in you.
Click to expand...

I think that would have been a bench press PR. :D Oh well, some other time.

My chest and quads are feeling tight.

And thanks Bigguns15.
 
louden_swain said:
Once you start the big eating. . I think we will all see from freaky gains!!

I had better step it up on my training!!! lol.
Click to expand...

It's a whole new ball game when I'm not concerned about a weight class. And you know what you have to do!
 
Workout 2 - 8/4/03 (Week 1)

Going into the workout with a bit of soreness from yesterday.

Back RPE = 11
Lat Pulldowns 110 x 8, 140 x 8, 160 x 8
Seated Rows 110 x 8, 130 x 8, 150 x 8
DB Bent Rows 75 x 8 x 8 x 8

Traps
Shrugs 225 x 12, 275 x 12, 315 x 12 (felt some tightness in right bicep, could be in my head and due to soreness from yesterday)
DB Shrugs 80 x 12, 90 x 12 x 12

Triceps
Rope Pushdowns 50 x 5, 60 x 5, 70 x 5
Lying Rope Extensions 40 x 5, 50 x 6, 60 x 5
DB Kickbacks 20 x 5, 25 x 5 x 5

Hams RPE = 12
Lying Leg Curls 100 x 8, 110 x 8, 120 x 8
Seated Leg Curls 125 x 8, 140 x 8 x 8
 
FatRat said:
Good work, you must be loving starting this up at last! :) How long are these workouts taking?
Click to expand...

I'm loving it like you can't imagine.

Yesterday's took about 1 1/2 hours. That's a bit long, but I was also helping Bigguns15 on squat and someone joined me on leg press. Today's workout took about 45 minutes.
 
Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-3-03
12-hr = .5
24-hr = 1
36-hr = 4.5
48-hr = 3.5

Following chest on 8-3-03
12-hr = .75
24-hr = .75
36-hr = 1.75
48-hr = 2.25

My legs are considerably more sore than my upper body.
 
You're tracking your progress intricately. I'm interested as to how much this is going to help. Surely it can only be a good thing, providing you don't get into analysis paralysis ;)
 
Zander1983 said:
You're tracking your progress intricately. I'm interested as to how much this is going to help. Surely it can only be a good thing, providing you don't get into analysis paralysis ;)
Click to expand...

Even after so many years of training, I'm still fascinated at how the body responds to exercise. Cool stuff. :D
 
Workout 3 – 8/6/03 (Week 1)

Neck
Neck Raises 10 lbs 3 sets of 15 reps per side

Rotator Cuff
Band and DB Exercises 2 sets of 15 reps per exercise

Abs
Various Exercises 8 sets of 15+ reps per exercise

Forearms
Wrist Rolls 10 lbs 3 sets per side
Wrist Curls 10 lbs 3 sets of 12 per side

Struggling to type after doing forearms. :D
 
Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following back on 8-4-03
12-hr = .25
24-hr = 1
36-hr = 1.5
48-hr = 2.0

Following hams on 8-4-03
12-hr = .25
24-hr = .25
36-hr = 0
48-hr = 0

I'm a little disappointed that neither my back nor my hams ever really got sore. It's always been tough to get my back sore, but I thought the first day training again would have initiated something. And hams, they're gonna die next week! :mad:
 
Soreness is not an inidicator of gains or sufficient catabolism. I'm honestly suprprised you're tracking it, but when you say you're disappointed because you didn't get sore, that just doesn't make sense to me. You are disappointed mentally because that's what you associate with a good workout, or you honestly believe that this is the best indicator of future gains?

wilson6 said:
Getting sore isn't only a function of weight-training. Try running downhill sometime, your legs will get sore, but they won't develop like those of someone who squats heavy.
Click to expand...
 
spatts said:
Soreness is not an inidicator of gains or sufficient catabolism. I'm honestly suprprised you're tracking it, but when you say you're disappointed because you didn't get sore, that just doesn't make sense to me. You are disappointed mentally because that's what you associate with a good workout, or you honestly believe that this is the best indicator of future gains?
Click to expand...

I don't expect to be sore every workout. It's actually going to taper off quite a bit over the course of the next few weeks. I know this. I just like to see what happens when you changes exercises or change the number of reps you are performing in a given workout.

And I'm disappointed because being sore is a good feeling. I haven't worked out in a month. I miss that feeling! It has nothing to do with indicating my future gains.
 
Workout 1 - 8/7/03 (Week 1)

Chest RPE = 15
Bench Presses 255 x 5, 285 x 5, 305 x 5, 315 x 4 + 1 (meaning with help on 1)
Incline DB Presses 85 x 5, 95 x 5

Quads RPE = 14
Single Leg Presses 2 wheels x 12, 3 wheels x 12 x 12
Single Leg Extensions 95 x 12 x 12

Biceps
DB Curls 35 x 8, 40 x 8 x 8
Standing Cable Curls 50 x 8, 55 x 8, 60 x 8

Shoulders
Side Raises 20 x 12 x 12 x 12
Reverse Pec Deck 40 x 12, 47.5 x 12 x 12

Calves
Calf Presses 3 wheels x 15 x 15 x 15 x 15 x 15 x 15

*Please note that my videos will only be available for a limited amount of time due to the amount of space I get on a FREE website.
 
Last edited:
Workout 2 - 8/8/03 (Week 1)

I’m spending the weekend with Bigguns15 and her family. We were able to squeeze in a workout in at a local gym. My lower back was very tight going into the workout. I imagine that sitting in a car for 5 hours was the source of the problem.

Back RPE = 12
Lat Pulldowns 140 x 5, 180 x 5, 210 x 5
Close Grip Lat Pulldowns 160 x 5, 180 x 5, 200 x 5
Seated Rows 120 x 5, 140 x 5, 160 x 5

Traps
Shrugs 275 x 8, 315 x 8, 335 x 8
DB Shrugs 80 x 8, 100 x 8 x 8

Triceps
Rope Pushdowns 70 x 12, 80 x 12, 90 x 12
Lying Rope Extensions 70 x 12 x 12 x 12
DB Kickbacks 20 x 12 x 12 x 12

Hams RPE=13
DB SLDL 65 x 5, 75 x 5, 85 x 5
Hammer Single Leg Curls 25 x 5, 35 x 5 x 5

Today, my lower back feels much better.
 
pwr_machine said:
I did a poor job of drinking water today. I wonder if it will have an effect on my workout tomorrow.
Click to expand...



sometimes i have days like that and wonder the same thing...



good lifts man!!!!!
 
Workout 1 - 8/10/03 (Week 2)

I just rode in a car again for 4 hours and went immediately to the workout.

Quads RPE = 15
Leg Presses 8 wheels x 8, 9 wheels x 8, 10 wheels x 8
Hack Squats 2 wheels x 8, 3 wheels x 8, 3 1/4 wheels x 8
Leg Extensions 140 x 8, 185 x 8 x 8

My back was tight as hell following legs.

Chest RPE = 15
Bench Presses 185 x 12, 225 x 12, 255 x 12
DB Incline Presses 65 x 12 x 12
Pec Deck Flyes 55 x 12 x 12 x 12

Biceps
Standing Cable Curls 50 x 5, 60 x 5, 70 x 5
Lying Cable Curls 50 x 5, 70 x 5, 75 x 5
DB Curls 30 x 5, 40 x 5 x 5

Shoulders
Side Raises 25 x 8 x 8 x 8
Face Pulls 45 x 8 x 8 x 8

Calves
Calf Presses 3 wheels x 20 x 20 x 20 x 20 x 20 x 20

My back felt much better after the workout.
 
Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-7-03
12-hr = .5
24-hr = 1
36-hr = 1.5
48-hr = .5

Following chest on 8-7-03
12-hr = .5
24-hr = 1.25
36-hr = 1
48-hr = 0
 
Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following back on 8-8-03
12-hr = 0
24-hr = .25
36-hr = .5
48-hr = 0

Following hams on 8-8-03
12-hr = .5
24-hr = 1
36-hr = 1.25
48-hr = 1.5
 
NWinters said:
sometimes i have days like that and wonder the same thing...

good lifts man!!!!!
Click to expand...

I fueled up on water last night and most of this morning. I like to have at least 1 gallon of water per day. It's not much, but it is much more than I used to drink.

And the workout went as good as it could have. I'm feeling pretty comfortable on bench here lately. I may plan for a bench meet in a few months. Who knows.

Thanks!
 
pwr_machine,

Your attention to detail is impressive(ie. tracking soreness, water). You should get a job with NASA. They could use someone like yourself. PS Keep at the mission.
 
Cochise (M-Wave) said:
pwr_machine,

Your attention to detail is impressive(ie. tracking soreness, water). You should get a job with NASA. They could use someone like yourself. PS Keep at the mission.
Click to expand...

:D Thanks.
 
cheesecake said:
You really are a machine.
...chad...
Click to expand...

That's a compliment. :D I've had friends call me "machine" in the past, kinda like a nickname that hasn't really stuck. I even have a t-shirt from a friend that has MACHINE across the front. If I could continue to train hard and remain injury free, I'll definately feel like a machine.
 
Workout 2 - 8/11/03 (Week 2)

Prior to beginning the workout, the gym owner commented on how I'm looking a little thicker. That's always a good feeling.

Back RPE = 14
Lat Pulldowns 110 x 12, 130 x 12, 150 x 12
Seated Rows 120 x 12, 140 x 12 x 12
Machine Rows 95 x 12, 110 x 12, 125 x 12

My back tightened up quite a bit following the exercises above. I'll put some heat on it and see if a round or two of Skelaxin will help knock it out.

Traps
Shrugs 275 x 5, 315 x 5, 365 x 5
DB Shrugs 90 x 5, 100 x 5, 120 x 5

Triceps
Rope Pushdowns 50 x 8, 60 x 8, 70 x 8
Lying Rope Extensions 50 x 8, 60 x 8 x 8
Overhead Cable Extension 50 x 8, 60 x 8 x 8

Hams RPE = 15
Lying Leg Curls 100 x12, 110 x 12, 120 x 12
Seated Leg Curls 125 x 12, 140 x 12, 155 x 12
 
Week 1 - Calorie Intake

Below are my average calories, protein, fat, and carbs from week 1. The fat is a little high, but I eat a fair share of peanuts, olive oil, and BEEF!

Calories 4016
Protein 303.7
Fat 176.7
Carbs 314.0

After my first week of bulking, I weighed in at 228. I'm up 5 pounds! :D
 
My back is still tightening up even on my day of rest. I'll keep up with the Skelaxin and heat and see what happens. No big deal, just irritating.
 
sounds good......... how long till we see some update pic's???

X
 
5 pounds up! Nice work in a week, your body must have been like a dog on a leash wanting to grow! Should be some massive changes over the next 6 - 8 weeks... :)
 
Exodus said:
sounds good......... how long till we see some update pic's???

X
Click to expand...

I'm not sure when I'll get pics up. I have a few taken that have not been developed. I was planning on waiting til I get a good, solid training cycle in before I develop them. We'll see. I'm anxious.
 
FatRat said:
5 pounds up! Nice work in a week, your body must have been like a dog on a leash wanting to grow! Should be some massive changes over the next 6 - 8 weeks... :)
Click to expand...

I think you hit the nail on the head. I spent the previous training cycle trying to trim off some bodyfat. Now, I'm that dog on a leash wanting to grow. I'm really looking forward to some big gains this training cycle.
 
Re: Re: Week 1 - Calorie Intake

puttinbuttin said:


Okay, be honest Pwr_machine, is it a pain in the butt to have to keep up with everything you eat?

~jamie
Click to expand...

At times.

But I have everything saved in Excel which makes the calculations easier.

And I want this training cycle to be one of the best. I'm on a mission. I WILL grow!
 
Re: Week 1 - Calorie Intake

pwr_machine said:
Below are my average calories, protein, fat, and carbs from week 1. The fat is a little high, but I eat a fair share of peanuts, olive oil, and BEEF!

Calories 4016
Protein 303.7
Fat 176.7
Carbs 314.0

After my first week of bulking, I weighed in at 228. I'm up 5 pounds! :D
Click to expand...

Okay, be honest Pwr_machine, is it a pain in the butt to have to keep up with everything you eat?

~jamie
 
Re: Week 1 - Calorie Intake

pwr_machine said:

Calories 4016
Protein 303.7
Fat 176.7
Carbs 314.0
Click to expand...

Now that’s accuracy! Are you sure you didnt eat one too many peanuts, cos that gunna put those numbers well out??!! Hehe ;)
 
Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-10-03
12-hr = .5
24-hr = 1.0
36-hr = .5
48-hr = 0

Following chest on 8-10-03
12-hr = 1.0
24-hr = 1.5
36-hr = .5
48-hr = 0

Following back on 8-11-03
12-hr = .5
24-hr = .75
36-hr = 0
48-hr = 0

Following hams on 8-11-03
12-hr = .5
24-hr = 1.0
36-hr = .5
48-hr = 0
 
Workout 3 - 8/13/03 (Week 2)

Neck
Neck Raises 10/25 lbs 3 sets of 15 reps per side

Rotator Cuff
Band Exercises 2 sets of 15 reps per exercise

Forearms
Wrist Rolls 10/15 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 10 per side
 
louden_swain said:
What does Bigguns15 think about this?;)
Click to expand...

I think he's a fat hog! j/k!



I'm alright with it. Wish I could eat that much :) I'm looking forward to watching him grow. In fact, I think he's growing as I type, lol.
 
bigguns15 said:


I think he's a fat hog! j/k!



I'm alright with it. Wish I could eat that much :) I'm looking forward to watching him grow. In fact, I think he's growing as I type, lol.
Click to expand...

Well if he is swaining. . then you are probably correct;) .
 
Workout 1 - 8/14/03 (Week 2)

Quads RPE = 14
Leg Presses 6 wheels x 5, 8 wheels x 5, 10 wheels x 5

My back was very tight and became quite aggravated during leg press. Next workout, I think I'll take a break from leg pressing.

Hack Squats 3 wheels x 5 x 5, 3 1/4 wheels x 5
Leg Extensions 155 x 5, 200 x 5, 230 x 5


Chest RPE = 15
Bench Presses 225 x 8, 265 x 8, 285 x 7 + 1

Shoulders were exhausted after bench. I did a better job keeping my elbows and upper body tight. Still need some work, but a much better job than the last workout.

DB Incline Presses 75 x 8, 85 x 8 x 8
DB Incline Flyes 30 x 8 x 8

Biceps
Hammer Curls 30 x 12, 35 x 12 x 12
Standing Cable Curls 50 x 12, 55 x 12 x 12
DB Curls 30 x 12 x 12

Shoulders
Side Raises 30 x 5 x 5
Reverse Pec Deck 47.5 x 5, 55 x 5, 62.5 x 5

Calves
Standing Calf Raises 50 x 15, 80 x 15, 100 x 15 x 15 x 15, 120 x 15
 
Re: Workout 1 - 8/14/03 (Week 2)

pwr_machine said:
I did a better job keeping my elbows and upper body tight. Still need some work, but a much better job than the last workout. [/i]
Click to expand...
Agreed.

It seems like your elbow only flared on the 5th, 7th, and 8th rep. Much better than before.

And awesome work too.
...chad...
 
He was definitely trying to concentrate on his form. It look so much better this time. Keep it up pwr_machine! Good job :)
 
spatts said:
The 1st and 4th reps have almost no rotation to them at all! :)
Click to expand...

The set before was 265 and I nailed it with no rotation.

But, my ego took over and I had to do 285 to get 10 more pounds for 8 than last week. I was concentrating and Bigguns15 was talking to me along the way. My shoulders sure did feel alot more fatigued than usual. It'll get better!
 
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