[JJ_Sungirl]

Originally Posted by A.FreeRadical

Thanks, bro. I guess I better go change my age in my sig. sigh!

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As the saying goes, you're only as old as your feel....you're not old, you're sexy! *teehee* ......okay, no flirting.....

Seriously though, good luck on your bulk. May you eat to your hearts content and put on hella muscle.

[A.FreeRadical]

Originally Posted by JJ_Sungirl

As the saying goes, you're only as old as your feel....you're not old, you're sexy! *teehee* ......okay, no flirting.....

Seriously though, good luck on your bulk. May you eat to your hearts content and put on hella muscle.

I am too sexy for my shirt. hahaha This is my thread, flirting is allowed here. (especially if it is with me).

Funny, I gained almost 1 lbs since Thursday. It went right to the belly button area. I haven't been able to eat all day. J/K. It is not that bad. I am eating a little more calories, but I have been doing this so long, I find it hard to eat more food. (It isn't hard eating more calorie dense food though. I ate a piece of cheesecake the other day. I made cat-like contended sounds and then it was gone in an instant. )

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[A.FreeRadical]

I couldn't stay awau from the gym any longer.

I didn't do any cardio today. (I am going to do some cardio on this bulk, but not nearly as much as I did on the cut.)

I didn't feel very good today, so I kept myself sweating and feeling like I was pushing the envelope (It didn't take much.)

Deadlifts, 4 x 135 x 12
Shrugs, 4 x 135 x 30
Cable Rope Tricep Pullovers, 3 x 80 x 8
Cable Rope Pulls, 3 x 70 x 16
Cable Pushdowns, 3 x 75 x 8
DB Bench Presses, 3 x 70 x 8 (no spotter)
WG Pullups, 1 x bw x 6
NG Chinups, 1 x bw x 6
MG Pullups, 1 x bw x 6

I am starting a new program next week. It is called Dual Factor Hypertrophy Training. It is an 8 week periodization program with; 3 weeks of loading, followed by a week of deloading, followed by three more weeks of loading, followed by another week of deloading... Deloading is a "rest period" where you do higher volume and lower weights once every 4 weeks. The periodization part is based on various rep ranges (periodization) from 15 down to 3 while going for new PBs (progressive overload) in that range. It also gives priority to compound exercises and limits workouts to 1 hour (efficiency). I found this on a google search on "hypertrophy". I don't know if it is the best routine, but it incorporates all of the best principles, so I am trying it on that basis.

It was so good to eat toast AND brown rice with whole eggs this morning. I really thought that that breakfast was going to bring me strength that I haven't had in months. I think I am coming down with a summer cold.

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[NewSpawn]

hey rad...looks like a good workout ya did. hey that new program looks interesting.....i would like to try it...but i think i am gonna give mine a little longer to see if its working. good luck on ur bulk. i will be following ur journal to see how ur bulk and new program are treatin ya. hope u have a great week and as always ....GOOOOOOOO HOKIESSSSSSS

[A.FreeRadical]

Thanks New Spawn. As to my new program, you will hear about it here.

This is the last time that I will do a Chest Day. From now on until I quit the new program, every day will be an upper body or lower body day on the 4 days per week that I do lifting.

I didn't do cardio today. I got to watch what I eat now that I am not burning 1200 extra calories in cardio each day. I am going to do the Body Blast Classes on M,W and F at a minimum for extra caloric burn. I might have gained a lb since Thursday, but that included some heavy caloric consumption on my birthday and Friday night. I am now back on track with a clean diet.

Bench Press, 1 x 145 x 10, 1 x 185 x 8, 1 x 215 x 4 {PB}, 2 x 215 x 3
Cable Flyes, 3 x 60s x 15

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[DarkFalcon]

Nice job on the bench PB bro! :clapping: Good luck with the new routine.

[A.FreeRadical]

Originally Posted by DarkFalcon

Nice job on the bench PB bro! :clapping: Good luck with the new routine.

Hey DF! Thanks, I am looking forward to trying this routine.

(btw, I know the pool boy feeling. I gotto go do that right now.)

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[NewSpawn]

great job on the PB.....ur knockin hard on my door dammit

[RaSP]

Yeah, great PB!! Man, and now you're going to *start* bulking?? Yikes

*R*

[A.FreeRadical]

Hi guys, it is great to see you here in my thread.

Yeah, Rasp, I am bulker and my lifts are really starting to go up.

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[A.FreeRadical]

I did Chest on Sunday, so I just did the other parts of my upper body.

WG Pullups, 3 x bw x 8
Seated Cable Rows, NG, 3 x 160 x 8
Good Mornings, 2 x 135 x 8
Deadlifts, 3 x 20 x 135 (my knee was bothering me so I stayed light.)

DB Flat Bench Bent Arm Pullovers, 3 x 80 x 8
Cable Tricep PushDowns, 3 x 75 x 8
Cable Rope Pulls, 3 x 50 x 12

Front Delt Raises, 3 x 30 x 8
Lateral Delt Raises, 3 x 30 x 8
Rear Delt D Handle Cable Pulls, 3 x 40 x 12

Upright Rows, 1 x 85 x 24, 1 x 105 x 16, 1 x 125 x 12, 1 x 145 x 6

It was a lot of sets, I think I probably should only be doing 1 or 2 sets on most of these. This took an hour and a half. It was supposed to be a 1 hour workout.

I burned 300 calories post-workout.

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[A.FreeRadical]

I did Slippery Yoga this a.m. I followed this with 20 minutes on the inclined treadmill. Then I got my weekly massage.

Squats, 1 x 135 x 10, 185 x 10, 2 x 195 x 8, 1 x 200 x 8. {PB} I have done higher weight for 2 or 4 reps, but this is the first time that was able to get 195 (2 sets) and 200 (1 set) up 8 times in one session. I was feeling strong.

Leg Press Machine, 1 x 360 x 8, 1 x 450 x 4 I knew I was pushing it after the Squats.

Leg Extention Machine. 1 x 135 x 10, 1 x 150 x 10, 1 x 165 x 10, 1 x 190 x 10, 1 x 205 x 8

Leg Curl Machine, 3 x 100 x 10

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[NewSpawn]

okay i give up......what am i doing wrong......i can't even touch the leg extensions and definitely not the leg curls. i can squat....i can leg press.....but the difference in my extensions and curls compared to yours is like the distance between the east coast and west coast. great darn workout rad........my god the bulk is only gonna make it climb higher. keep up the good work and hope you have a great day tomorrow.

[JJ_Sungirl]

Originally Posted by A.FreeRadical

I did Slippery Yoga this a.m. I followed this with 20 minutes on the inclined treadmill. Then I got my weekly massage.

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Ahhhh, how relaxing.....zzzz Last time I had a massage, I fell asleep for a bit. It was soooooooooo good!

Rad, your lifts are herculean...gosh, you're even givng pause to big guys around here! From what I can tell, your bulk is going to really do you good, with the extra fuel to build some great quality muscle. Then, you have to have another "coming out" party with your new muscles! Piccies, baby! Have a wonderful hump day!

[A.FreeRadical]

Originally Posted by NewSpawn

okay i give up......what am i doing wrong......i can't even touch the leg extensions and definitely not the leg curls. i can squat....i can leg press.....but the difference in my extensions and curls compared to yours is like the distance between the east coast and west coast. great darn workout rad........my god the bulk is only gonna make it climb higher. keep up the good work and hope you have a great day tomorrow.

Aha! I think I know the problem. I am doing these on cable weight stack machines. If I were doing these on the type of machines that use plates, I wouldn't be able to do these weights either.

Yes, I am definitely getting much stronger since I am eating a little more and doing a lot less cardio. Do you do box squats? I always thought of the box as a device to help you find your parallel. I read an article by Dave Tate that explained how the box can be used to improve your squat and deadlifts. From now on, I am using the box all of the time.

Here is the article, I think you might find this useful.

http://www.t-nation.com/findArticle....=body_120squat

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