Fygle's road to mass gain

[Fygle]

Cardio day:

10 min ab work w/15 sec rest between sets: 15 tuckcrunches > 15 reverse crunches > 1min 5sec+1min 5sec side planks > 30+30 diagonal planks > 15 reverse crunches > 1min 5sec+1min 5sec side planks > 10 min warmup jog > 25min HIIT.

[Fygle]

Weights day:

Chinups: 11+7+4+3 (not sure what happened, maybe these 2 exercises aren't that good to superset. Felt they shared muscle so I fatigued real fast.)
+Bent over inverse flyes straight arms: 3x8 (3x19kg) (4x7 17,5kg next)

Dumbbell flyes: 5x5+dropsetx16 (5x40>24kg) (3x8 38,5kg next)

Deadlifts: 4x7 (4x77kg) (This weight felt almost feather light today, need paycheck so I can bump the weight.)
+Calve raises: 3x8 (3x77kg)

Barbbell front raises: 3x8 (3x21kg) (4x6 23,5kg next)
+Single Arm Pronated Dumbbell Extensions: 5x5 (5x10,5kg) (New exercise, felt nice. 4x7 11kg next)

Single Arm Dumbbell Rows: 4x6 (4x25kg) (Also new exercise. 3x8 26kg next)

[Fygle]

Busy busy weekend. 2 confirmations and family in town for visit. So that's friday cardio out the window, and todays weights. I'll see what I can fit in tomorrow.

[Fygle]

Weights day:

Can't believe I'm saying this, but thank god it's Monday! Finally some time to lift some weights again.

Flat barbell bench: 4x6+dropsetx18 (4x57,5>35kg) (3x8~9 56,5kg next)
+Single arm dumbbell rows: 5x5 (5x30kg) (3x8 27kg next)

Barbell squat: 3x8 (3x58,5kg) (10x3 63kg next)

Calve raises on edge: 3x10 (3x58,5kg)

Upright barbell rows: 5x5 (5x31kg) (3x8 29kg next)
+Bent over inverse flyes straight arms: 4x7 (4x17,5kg) (5x5 19kg next)

Standing barbell extension behind head: 3x8 (3x26kg) (5x5 28kg next)

[Boss Man]

Can't believe I'm saying this, but thank god it's Monday!

I can't believe you said it either. You rebel

[Fygle]

Cardio day:

10 min ab work w/15 sec rest between sets: 16 tuckcrunches > 16 reverse crunches > 1min 10sec + 1min 10sec side planks > 35+35 diagonal planks > 16 reverse crunches > 1min 10sec + 1min 10sec side planks > 50 min jog in hilly forest.

Learned a lesson today, never do squats the day before fairly heavy cardio. legs are completely shot!

[feelin-great]

Learned a lesson today, never do squats the day before fairly heavy cardio. legs are completely shot!

LOL! Last week I did a bunch of lunges before I ran on the treadmill - I learned lesson pretty quickly

[Nokie173]

Actually.. for some darn reason, i like doing leg workouts then cardio the next day... b/c I get to a deep stretch after cardio and achy muscles FEELS GREAT!!!

[Fygle]

I don't know about great, but they do feel used I guess the great part is knowing that you have worked hard to make them feel that way!

[Fygle]

Weights day:

Pullups: 9+7+6+5
+Barbell military press in front of head: 3x9 (3x32,5kg) (5x5 36kg next)

Flat dumbbell flyes: 3x8 (3x38,5>24kg) (5x5 41kg next)
+Bent over barbell rows reverse grip: 5x5 (5x46kg) (3x8 44kg next)

Deadlifts:10x3 (10x82,5kg) (4x7 79kg next. Completely drained me!)

Dumbbell side raises: 3x8 (3x22kg) (4x6 23kg next. Plan was to do biceps curls after this, but after the 1st set I realized I had nothing more to give, maybe too much upper body today.)

[Fygle]

Cardio day:

10 min ab work w/15 sec rest between sets: 16 tuckcrunches > 16 reverse crunches > 1min 10sec + 1min 10sec side planks > 35+35 diagonal planks > 16 reverse crunches > 1min 10sec + 1min 10sec side planks > 10 min warmup jog > 25 min HIIT.

Today I signed up for a 32 mile biking race on June 12! That's further than I have ever biked in one go before, so I should probably get training. This is probably not optimal during a bulking phase, but I couldn't resist I'll have to get a few 30 mile trainings days under belt before June 12th or I won't know what I'm up against. The only bad thing is I'm starting to feel extra weight now during cardio...nothing major, but it's there.

[feelin-great]

Today I signed up for a 32 mile biking race on June 12!

Awesome! Good luck

[fitoverforty]

That's so cool Fygle! what kind of bike do you have? How many miles are you currently biking? June 12 is 4 weeks away, so should give you time to build up a good base mileage and incorporate a few of those long rides.
But I agree with you, I don't see how you can bulk at the same time as training for a long distance bike ride. You are going to be burning calories like crazy on those long hard rides - and you don't want any extra weight to have to pedal.
Do you have clips on your pedals for your bike shoes? That should help alot with speed. I'm by far no expert, but I have learned in the triathlons I have done (one had a 28 mile bike ride) that using the clips really helps turnover because of the pushing/pulling motion as opposed to just the pushing motion. You probably already know all about that tho'.
I'm excited for you! Hope you'll take some pics you can post of the race and of you on your bike. Good luck!!!

[Fygle]

@Lynne: I've got an offroad bike so I won't be setting any records. Longest rides I do is 10-15'ish miles or so, so it's going to be a new experience to me. I love new challenges, tho. No clips, but I plan to upgrade equipment soon. Next season I'll invest in a racing bike so I can get some serious speed on blacktop! I'll try to snap a few pics to post here.

Thanks guys!

[Fygle]

Weights day:

Flat barbell bench: 9+9+7 (4x56,5kg) (10x3 63,5kg next)
+Single arm dumbbell rows: 3x8 (3x27,5kg) (5x5 31kg next)

Squats: 10x3 (10x62,5kg) (5x5 62,5kg next)

Upright barbell rows: 3x8 (3x29kg) (4x7 32kg next)
+Single Arm Pronated Dumbbell Extensions: 4x7 (4x12,25kg) (3x9 12,5kg next)

Party yesterday, proud I managed to mobilize energy to work out today!