MuscleScience's Iron Lab

[hammerheart]

I start my bulk tomorrow, now that my knee is healthy. It's time to put on some mass. No more of these skinny ass legs and pudgie gut. Going back to being fit, athletic and big....ish...

What are you going to do with the low T?

[MuscleScience]

What are you going to do with the low T?

I guees run test C or Test UN, I haven't got my last labs back yet.

[MuscleScience]

UPDATE:

Start of Fall Bulk:
Duration until goal weight or Febuary 1st
Current weight: 215
Goal weight: 235

Bench press:295 for 3 Goal: 315 for 10
Squat: 245 for 4 (injury rehab). Goal: 315 for 15-20
Deads: unknown (injury) Goal: 405 for 5

BF:13-16%. Goal: 13-16%

Diet: 36-3800 kcals/day adjusted based on current weight.

P: 290 grams
F: 190 grams
C: 330 grams

Moderate Carbs intake pre and post training 60grams. Total of



lean meats 4-6oz per serving 3x daily
White potatoes 4-6 oz 2x daily
Leafy greens (kale, romaine lettuce)
Whey protein 2x daily
Fruits (bananas, oranges, mixed berries)
Veggies-(asparagus, green beans, sweet potato, cucumber)

Meals will be 4-6 times daily in a 9 hour window. With a Sunday extended fast.

Supplements:
CM: 5grams pre and post WO
Whey: 2 (50gram shakes) pre and post WO
Probiotic
Fish oil
Melatonin
Pre workout

Workout split. My workouts will consist of a 5-6 days a week lifting. My goal is to hit a body part every third to forth day. This will be rolling and won't line up with the week perfectly.
Day 1. Legs
Day2. Chest/tris
Day3. Back and Bi's
Day 4. Rest/cardio or abs
Day5. Legs with emphasis on hams and calves
Day6. Chest with and emphasis on shoulders
Day7. Back and arms with an emphasis on lighter fly motions and firearms

Basically a primary and then a secondary body part day. For example Chest and tris workout one will be three exercise for chest and for tries, workout two will be one primary exercise for chest and one for tris then the rest will be 3-4 exercises for shoulders.

The thinking is that in chest day, you are already hitting shoulders with any pressing motion same with triceps. Give te group 3-4 days rest then hit it again with a lighter workout for chest and tris and a focused workout for shoulders. Since exercises like shoulder press or incline press hit all three muscle groups anyway thus they get stimulated and the shoulders have their own primary Day and don't get neglected.

[NACH3]

UPDATE:

Start of Fall Bulk:
Duration until goal weight or Febuary 1st
Current weight: 215
Goal weight: 235

Bench press:295 for 3 Goal: 315 for 10
Squat: 245 for 4 (injury rehab). Goal: 315 for 15-20
Deads: unknown (injury) Goal: 405 for 5

BF:13-16%. Goal: 13-16%

Diet: 36-3800 kcals/day adjusted based on current weight.

P: 290 grams
F: 190 grams
C: 330 grams

Moderate Carbs intake pre and post training 60grams. Total of



lean meats 4-6oz per serving 3x daily
White potatoes 4-6 oz 2x daily
Leafy greens (kale, romaine lettuce)
Whey protein 2x daily
Fruits (bananas, oranges, mixed berries)
Veggies-(asparagus, green beans, sweet potato, cucumber)

Meals will be 4-6 times daily in a 9 hour window. With a Sunday extended fast.

Supplements:
CM: 5grams pre and post WO
Whey: 2 (50gram shakes) pre and post WO
Probiotic
Fish oil
Melatonin
Pre workout

Whatcha gonna run MS??

[MuscleScience]

Chest and Tris,

Really feeling yesterday's leg workout so took what my body gave me. Otherwise my workout was really good.

Bench 3x6 at 225
Incline hammer strength 2x10 185 1x10 unilateral 135
Tricep pullover 65lbs 3x10
Tri push downs, 3x10 40lbs cable column
Chest flys 3x10 25lbs cable column
Single arm tricep pushdowb 3x10
Hanging obliq abs 3x10
Push-ups close grin 2x to failure
10min sauna

Got a second session of cardio 30mins walk run, lower intensity to work some soreness out of my legs.

[tarmyg]

Melatonin

Why are you taking this?

[hammerheart]

I guees run test C or Test UN, I haven't got my last labs back yet.

I've concluded my low Test/Tren (15+40mg EOD) experiment, it did offer some advantages but the more I stay on this protocol the more mentally worn out I feel, not to mention libido got in the sink.

I've upped the Test to 50mg EOD but the sides are back, especially low stamina, poor muscle tone and strength. I've introduced a special daily-micro-dosing of arimidex (dissolved the thing alcohol) and it's helping with estrogen sides (no more puffy tits and muscle functioning improves), it seems I'm quite over responsive to AI and dosage is as low as 0.05 ED, I'm so sensitive even 0.025 in excess and I'd feel quite down.

I've only done standard dosing in the past, maybe that's the reason I was never able to tolerate it.

[MuscleScience]

Why are you taking this?

Sleep

[RaginCajun]

Sleep

i take these, they help more than just melatonin

https://www.amazon.com/Melatonin-Tab...eywords=schiff

[MuscleScience]

Back and biceps

Tbar row, 2plates 3x10
Lat pull down 2x10 at 60lbs ISO 1x10 at 45lbs
Reverse flies 3x10 40lbs
Lower rows 3x10 75lbs
Cable column biceps 3x10-15 47.5 lbs
DB Shrugs 75lbs
Bent over reverse flies 3x10 20lbs
Hammer curls 2x10 20lbs
ISO curls 2x10 20lbs
Angled curls 2x10 20lbs
Decline abs 3x10
Decline abs obliques 3x10
Decline vacumes 3x10

Pretty strong workout today, felt good but had to work around my sore elbows on bi curls. Otherwise really good.

[MuscleScience]

UPDATE:

Workout split. My workouts will consist of a 5-6 days a week lifting. My goal is to hit a body part every third to forth day. This will be rolling and won't line up with the week perfectly.
Day 1. Legs
Day2. Chest/tris
Day3. Back and Bi's
Day 4. Rest/cardio or abs
Day5. Legs with emphasis on hams and calves
Day6. Chest with and emphasis on shoulders
Day7. Back and arms with an emphasis on lighter fly motions and firearms

Basically a primary and then a secondary body part day. For example Chest and tris workout one will be three exercise for chest and for tries, workout two will be one primary exercise for chest and one for tris then the rest will be 3-4 exercises for shoulders.

The thinking is that in chest day, you are already hitting shoulders with any pressing motion same with triceps. Give te group 3-4 days rest then hit it again with a lighter workout for chest and tris and a focused workout for shoulders. Since exercises like shoulder press or incline press hit all three muscle groups anyway thus they get stimulated and the shoulders have their own primary Day and don't get neglected.

Updated first post to reflect the split.

[cousinmuscles]

Looks like the same type of programming I do, though I have split it up to more days for now. I think frequency works better with shorter workouts and trying to beat the book rather than getting all the angles and pumps.

[MuscleScience]

Yesterday was a shoulders and light chest day. I pushed back legs until today because they were still very sore from last Sunday's workout. My chest was a tad bit sore so I just got some light work in on it but hit the tris and shoulders pretty hard. It was a very good workout.

Today was a lighter legs and cavs. My legs were still slightly sore so I just did some deep and narrow leg presses for 20-30 reps to get some stretch and a nice lower quad burn which I did. I am not sure my body will handle being hit once every 72 to 84 hours. I may need to do a full 7 days. I am going to stick with it for another couple weeks to see if I can get past it as I now add calories in for my bulk.

[songdog]

Good morning MS good luck on that new cycle there!

[NACH3]

UPDATE:

Workout split. My workouts will consist of a 5-6 days a week lifting. My goal is to hit a body part every third to forth day. This will be rolling and won't line up with the week perfectly.
Day 1. Legs
Day2. Chest/tris
Day3. Back and Bi's
Day 4. Rest/cardio or abs
Day5. Legs with emphasis on hams and calves
Day6. Chest with and emphasis on shoulders
Day7. Back and arms with an emphasis on lighter fly motions and firearms

Basically a primary and then a secondary body part day. For example Chest and tris workout one will be three exercise for chest and for tries, workout two will be one primary exercise for chest and one for tris then the rest will be 3-4 exercises for shoulders.

The thinking is that in chest day, you are already hitting shoulders with any pressing motion same with triceps. Give te group 3-4 days rest then hit it again with a lighter workout for chest and tris and a focused workout for shoulders. Since exercises like shoulder press or incline press hit all three muscle groups anyway thus they get stimulated and the shoulders have their own primary Day and don't get neglected.

Updated first post to reflect the split.

Hey MS... I like your bulk set up however how do you feel you can put on a lot of mass doing a major and minor 6days a wk with one rest day?

I'd try more of a one BP split with arms together going to failure on everything possible(not squats deads or bench unless on a smith where you can rack short) of DBs and just go into half reps 1/4s then drop em - and do not hold back b/c I bet your set is just starting when you rack or put the weights down - I mean I'm not there but it happens so often anymore!

I've always liked a 5 day split
Chest
Back
Legs
Delts traps
Arms

If you want you can always start with say a push/pull but try:
M legs since it's the weakest point ATM
T - delts tris - the arms are worked and can rest
W - chest bis
Thur - off
F - arms together
Sat - back
Off Sunday
Repeat it may be a 7 day split but your body needs that rest not 6 days a wk just something to think about buddy hit everything to failure and beyond read Marcus' re-posts in forcing growth using progressive overload with drop sets and RPs and negatives(our strongest phase of our lift)

[NACH3]

Yesterday was a shoulders and light chest day. I pushed back legs until today because they were still very sore from last Sunday's workout. My chest was a tad bit sore so I just got some light work in on it but hit the tris and shoulders pretty hard. It was a very good workout.

Today was a lighter legs and cavs. My legs were still slightly sore so I just did some deep and narrow leg presses for 20-30 reps to get some stretch and a nice lower quad burn which I did. I am not sure my body will handle being hit once every 72 to 84 hours. I may need to do a full 7 days. I am going to stick with it for another couple weeks to see if I can get past it as I now add calories in for my bulk.

This is my point exactly!

[MuscleScience]

Hey MS... I like your bulk set up however how do you feel you can put on a lot of mass doing a major and minor 6days a wk with one rest day?

I'd try more of a one BP split with arms together going to failure on everything possible(not squats deads or bench unless on a smith where you can rack short) of DBs and just go into half reps 1/4s then drop em - and do not hold back b/c I bet your set is just starting when you rack or put the weights down - I mean I'm not there but it happens so often anymore!

I've always liked a 5 day split
Chest
Back
Legs
Delts traps
Arms

If you want you can always start with say a push/pull but try:
M legs since it's the weakest point ATM
T - delts tris - the arms are worked and can rest
W - chest bis
Thur - off
F - arms together
Sat - back
Off Sunday
Repeat it may be a 7 day split but your body needs that rest not 6 days a wk just something to think about buddy hit everything to failure and beyond read Marcus' re-posts in forcing growth using progressive overload with drop sets and RPs and negatives(our strongest phase of our lift)

You know I have always done a 7 day split and I wanted to try something different to see how I would respond. I'm battling some overtraining injuries in my elbows and shoulders a bit. Once I got back into lifting again in march I kinda went wild with it after I started noticing some gains. I would go to the gym and lift to get that pump and see everything pop. I had missed that over the 3 year break. I know better but I was excited to see my body respond. In some ways my body is responding better to exercise and in other ways it is not. So I have really been running an experiment on myself I guess.

My original hope was that doing legs twice a week would bring my legs back up, they are lagging behind my upper body a bit. Obviously the knee surgeries did hurt that to a great extent. My knee fills amazing now and my lower quads are probably close to being stronger than they ever were. Also with the addition of my bad lab results, I kinda figured out why I'm not dropping Bf like I use to and that probably also hinders recovery.

[NACH3]

You know I have always done a 7 day split and I wanted to try something different to see how I would respond. I'm battling some overtraining injuries in my elbows and shoulders a bit. Once I got back into lifting again in march I kinda went wild with it after I started noticing some gains. I would go to the gym and lift to get that pump and see everything pop. I had missed that over the 3 year break. I know better but I was excited to see my body respond. In some ways my body is responding better to exercise and in other ways it is not. So I have really been running an experiment on myself I guess.

My original hope was that doing legs twice a week would bring my legs back up, they are lagging behind my upper body a bit. Obviously the knee surgeries did hurt that to a great extent. My knee fills amazing now and my lower quads are probably close to being stronger than they ever were. Also with the addition of my bad lab results, I kinda figured out why I'm not dropping Bf like I use to and that probably also hinders recovery.

I was just using arms as an example - you can easily do twice a wk w/legs... if you did the best results I had doing legs twice a wk was splitting quad work up then doing posterior chain(hammies glutes hips low back) box squats paused squats good mornings rev leg raises stiff legged deads(DBs & BB) yiu can pause these at the bottom as well... etc etc

And if you need to extend your off day by one do so I have a problem with overtraining as well after 6 wks of HIT!

[MuscleScience]

I was just using arms as an example - you can easily do twice a wk w/legs... if you did the best results I had doing legs twice a wk was splitting quad work up then doing posterior chain(hammies glutes hips low back) box squats paused squats good mornings rev leg raises stiff legged deads(DBs & BB) yiu can pause these at the bottom as well... etc etc

And if you need to extend your off day by one do so I have a problem with overtraining as well after 6 wks of HIT!

Yeah I was doing that split for a time. I'm actually kinda doing that now with legs. I'll do one hamstring on leg day one and focus I quads. Then on leg day to its hammy heavy and lighter quad.

[NACH3]

Yeah I was doing that split for a time. I'm actually kinda doing that now with legs. I'll do one hamstring on leg day one and focus I quads. Then on leg day to its hammy heavy and lighter quad.

I see... another way is to totally split your quad work up(squats hacks rev hacks rev V squat leg ext's & deads - conventional on a deficit or on hammie day as your pulling but pushing with hamstrings)

Then just posterior leaving quads out they'll get worked with box squats etc but not like your posterior chain... just a though to change everything up bro

[MuscleScience]

I see... another way is to totally split your quad work up(squats hacks rev hacks rev V squat leg ext's & deads - conventional on a deficit or on hammie day as your pulling but pushing with hamstrings)

Then just posterior leaving quads out they'll get worked with box squats etc but not like your posterior chain... just a though to change everything up bro

I've done that too, I don't like that as much. It feels weird to have a pump on one side but not te other.

[NACH3]

I've done that too, I don't like that as much. It feels weird to have a pump on one side but not te other.

Lol.... Ok F u MS LMFAO

Do both quads/hammies - glutes - & hips legs take a while also add deads sumo or conventional or on back day only

[MuscleScience]

Lol.... Ok F u MS LMFAO

Do both quads/hammies - glutes - & hips legs take a while also add deads sumo or conventional or on back day only

Sorry man, I'm a mad scientist. I experiment and crunch the data

[MuscleScience]

Chest and tris today.

Bench 225x5
245x5
275x2
225x10

DBpress 100x3
85x8
Skull crushers 110x10x3 first time I've done this in a very long, really hit the tris hard

ISO kickbacks 17.5 on high cable 3x10
Pressdowns supersets with lower cable pec flies. 3x10 at 25lbs
Decline hammer strength bench burn outs 1plate each side 20-30 reps 15-20 half reps.

Workout went really well, I felt very strong and had a lot stamina. I've been taking 45gr of simple carbs with 5grams of Creatine Mono intra workout. That seems to help keep my pump during the workout.

I'm up one pound this week overall. It was a little difficult dailing in my bulking diet last week but I think I'm getting closer and closer.

[MuscleScience]

Double post

[MuscleScience]

Just finished up my meals for today. Went about 150kcals over which I would rather be a bit over than under. I'm shooting for a 300-500kcal surplus each day. I will eat a bit more calories on workout days just to stay positive. Spreading meals out and not completely eating until I'm full has seemed to help keep my appetite up. I'm not having to force meals in and I'm not feeling bloated or overfull after I eat. Which has been a problem in the past. If I can keep a solid weight gain of 1-1.5lbs per week, I would be really happy.

[marcus300]

Chest and tris today.

Bench 225x5
245x5
275x2
225x10

DBpress 100x3
85x8
Skull crushers 110x10x3 first time I've done this in a very long, really hit the tris hard

ISO kickbacks 17.5 on high cable 3x10
Pressdowns supersets with lower cable pec flies. 3x10 at 25lbs
Decline hammer strength bench burn outs 1plate each side 20-30 reps 15-20 half reps.

Workout went really well, I felt very strong and had a lot stamina. I've been taking 45gr of simple carbs with 5grams of Creatine Mono intra workout. That seems to help keep my pump during the workout.

I'm up one pound this week overall. It was a little difficult dailing in my bulking diet last week but I think I'm getting closer and closer.

I've got some great triceps movements what really targeted my triceps and put a lot of tissue on the, the kind of muscle what just hangs there and you can see if relaxed in clothes. Skull's are great but they did hurt my elbows once I started to get heavy and one things the triceps respond well to it heavy weight so I changed things up slightly and changed the skull's to db skulls which took the static position away from your wrists and also I moved my elbow further back slightly past my skull if you were to draw a line and this target the tricep muscle even more. Anyway i'll stop waffling but just wanted to drop in here and say another movement what put serious muscle on mine and also isolated to the max.

Its the overhead db French press, makes sure you use a bench with a short back so the db doesn't hit ti on the way down and its a two handed movement not one. When your elbow is above your head and you bend the elbow joint the tricep is in a vulnerable position and the strain and stress is direct on the long head. Lower really slowly and power up, as you get some strength on these you may need someone to pass you the bell or even take it off you when you fail. I did 120's last time and felt easy this was before I was sick but ive been doing these for a long time and its a great movement for packing on some beef on your tricep all around the backside of your arm the long head. Many people who do tricep stick with the easy movements like push downs and stuff but those heavy arse over head tricep movements what target and isolate the tricep are the way forward if you want a huge piece of beef hanging off your arm when relaxed in clothes I'm going to copy this into my dungeon thread if you don't mind some may benefit from it, hope that fine MS

[MuscleScience]

I've got some great triceps movements what really targeted my triceps and put a lot of tissue on the, the kind of muscle what just hangs there and you can see if relaxed in clothes. Skull's are great but they did hurt my elbows once I started to get heavy and one things the triceps respond well to it heavy weight so I changed things up slightly and changed the skull's to db skulls which took the static position away from your wrists and also I moved my elbow further back slightly past my skull if you were to draw a line and this target the tricep muscle even more. Anyway i'll stop waffling but just wanted to drop in here and say another movement what put serious muscle on mine and also isolated to the max.

Its the overhead db French press, makes sure you use a bench with a short back so the db doesn't hit ti on the way down and its a two handed movement not one. When your elbow is above your head and you bend the elbow joint the tricep is in a vulnerable position and the strain and stress is direct on the long head. Lower really slowly and power up, as you get some strength on these you may need someone to pass you the bell or even take it off you when you fail. I did 120's last time and felt easy this was before I was sick but ive been doing these for a long time and its a great movement for packing on some beef on your tricep all around the backside of your arm the long head. Many people who do tricep stick with the easy movements like push downs and stuff but those heavy arse over head tricep movements what target and isolate the tricep are the way forward if you want a huge piece of beef hanging off your arm when relaxed in clothes I'm going to copy this into my dungeon thread if you don't mind some may benefit from it, hope that fine MS

Thanks for the tips.
I use to do French presses years ago. I guess I just kinda got out of habit with them. Same with skull crushers, but I need to do something different with them because they did flare up my elbow on the right pretty bad. When I do single arm tricep anything I don't feel like I get as much work in on them. I tried DB skull crushers and it wasn't nearly as good as doing it with and ez curl bar.

I think like you said going heavy on French presses is something I need to ad.

[marcus300]

Thanks for the tips.
I use to do French presses years ago. I guess I just kinda got out of habit with them. Same with skull crushers, but I need to do something different with them because they did flare up my elbow on the right pretty bad. When I do single arm tricep anything I don't feel like I get as much work in on them. I tried DB skull crushers and it wasn't nearly as good as doing it with and ez curl bar.

I think like you said going heavy on French presses is something I need to ad.

Just let the elbows flow naturally, if they go to the sides more let them if they close up go with it but in the French press position you target the whole long head and its put under serious strain, in everyday life its never put in this position that's why most women have bingo wings. Doesn't hurt the elbows either so please give them a go and try the skulls with bells on a slight incline see if that helps to target them more. But work the weight up with the French press and you will have beef hanging off your arms in any position

[MuscleScience]

Just let the elbows flow naturally, if they go to the sides more let them if they close up go with it but in the French press position you target the whole long head and its put under serious strain, in everyday life its never put in this position that's why most women have bingo wings. Doesn't hurt the elbows either so please give them a go and try the skulls with bells on a slight incline see if that helps to target them more. But work the weight up with the French press and you will have beef hanging off your arms in any position

Check, those will be on the list next week. Thanks again!

[marcus300]

Check, those will be on the list next week. Thanks again!

Also MS if your change from the ez bar to db when doing lying skulls, make sure you move your arms slightly back so if your looking up at your straight arms you need the bells moving to the top of your forehead but keep your arms straight, then lock in at the shoulder and begin the movement by just moving the elbow joint, this will put a lot more stress on the long head without any on the elbow. But anything over head is better because of the stretch, there is nothing else what comes into play but the tricep especially if your doing them two handed

[marcus300]

MS

This is what I mean
watch at 8.5 and 10.50 obviously swap the bar with dbs when doing skulls if your elbows hurt

[MuscleScience]

Haha, you got me some pumped up to try these I might hit a few sets today while doing legs.

[marcus300]

Haha, you got me some pumped up to try these I might hit a few sets today while doing legs.

Listen to Yates how he tells you to move your arms on the skulls. I do prefer bells because of my elbows but same principle and French press is the daddy. Both are hard to do but you want slabs of beef hanging and pushing out of a shirt these are the boys. Best of luck and let me know how you feel. Remember stretch the muscle fully under load

[PT1982]

Listen to Yates how he tells you to move your arms on the skulls. I do prefer bells because of my elbows but same principle and French press is the daddy. Both are hard to do but you want slabs of beef hanging and pushing out of a shirt these are the boys. Best of luck and let me know how you feel. Remember stretch the muscle fully under load

Awesome to see you posting again Mr Marcus! I hope all is well.

[marcus300]

Awesome to see you posting again Mr Marcus! I hope all is well.

Thankyou PT. I'm not well but battling thing's and at this moment in time I'm moving forward but not trained for months but will update on things soon enough

[MuscleScience]

Legs today:

Squats:
warmup body weight squats
135x10
225x5 for two sets
245x5
265x1 most I've squated since my knee injury. Knee felt great but the left groin muscle hurt like hell at the bottom. That's all it could take

Leg press:
225x15
315 to failure. 15-20 reps typically for 3 sets

Smith machine Toe raises:
Neutral feet 225x10 for 4 reps
Toes in 225x10 for 3
Toes out 225x 10 for 3

Super setted single standing leg curls with calves
110x3
110x2 half reps bottom
110x2 half reps top
100x1 burnouts

Adductor matching 80lbs 3x10

RDL 55lbs DB 3x10

Sauna for 10min

Really intense workout, my groin held up for the most part. Good to see some improvements on squats.

[PT1982]

Legs today:

Squats:
warmup body weight squats
135x10
225x5 for two sets
245x5
265x1 most I've squated since my knee injury. Knee felt great but the left groin muscle hurt like hell at the bottom. That's all it could take

Leg press:
225x15
315 to failure. 15-20 reps typically for 3 sets

Smith machine Toe raises:
Neutral feet 225x10 for 4 reps
Toes in 225x10 for 3
Toes out 225x 10 for 3

Super setted single standing leg curls with calves
110x3
110x2 half reps bottom
110x2 half reps top
100x1 burnouts

Adductor matching 80lbs 3x10

RDL 55lbs DB 3x10

Sauna for 10min

Really intense workout, my groin held up for the most part. Good to see some improvements on squats.

I like that. I may have to give that routine a go. My gym days officially starts back up on Monday! Mixed emotions.

[MuscleScience]

I like that. I may have to give that routine a go. My gym days officially starts back up on Monday! Mixed emotions.

Just working around this damn groin and taking what it gives me.

Why did you take time off?

[MuscleScience]

Back and Bi's

T-bar row with Olympic bar: 3x10 at 185, the gym has one of those pivot bar holders on the floor so I can do old school t-bar rows like on pumping iron. It's now my favorite lift as I have never had a gym with that.

SB row: 3x10 85lbs. I hate single arm DB rows but they work really good. I'm motivated to do them since Big Ramy's weakness is lower lats. If I compete again, it won't be mine.

Lat pull downs: 3x10 60lbs

Smith machine Shoulder Shrugs: 225 , 3x10

Standing DB reverse flies 35lbs 2x10 these hurt my shoulder at 45 degree angle bent over.

Incline bench DB flies with rows 3x10 25lbs

High pulley bicep curls 20lbs 3x10
Low pulley hammer curls with upright rows 30lbs biceps 70lbs rows

Standing DB hammer curls 25lbs 2x10 with standing 90 degree flies 3x10
Standing concentration curls 25lbs 2x10 with trap flies 3x10
Standing cross chest hammer curls 20lbs 2x10

Another excellent workout, upping the calories for this bulk has really helped. I also started taking 65grams of simple carbs plus CM intra workout. Basically I got a jug of gatoraid powder and put it in a bottle with some CM and drink it thought my workout. Has really helped me with not hitting a wall while working out. Plus it keeps my pumps up and I look swoll for all the dudes.