W1D7

3x Overhand chins 11,8,7xBW
3x Bent DB rows 18,16,14x45’s
2x Lat prayers 16,11x70
4x Freemotion curls 14,10x35 7,7x30

W2D1

2x Seated leg curls 15,11x110
2x Smith squats 10,7x165
Back spasms stopped workout

W2D2

3x Flat DB bench 11,8,7x55’s
3x Neutral chins 11,7,6,xBW
4x Calves 15,9,9x90 7x90 4x60 3x40
3x Seated DB 13,10,9x30’s
3x ROM Side raises 16,9,8x10’s
4x Biceps curls 21,11,8,6x17.5’s
4x Hoist Triceps 24,15,12,11x70

W2D3 rest

W2D4

4x Smith rows 15,12,11,9x135 (misload)
1x Smith rows 14x115
3x Smith calves 17,11,9x230
1x Smith calves 8x185 7x135 (drop sets)
1x Neutral chins 8xBW
3x Side raises 20,9,8x15’s
2x Side raises 10,10x10’s
4x Incline DB curls 15,10,7,6x20’s
1x DB curls 7x15’s (drop set)

W2D5

3x Seated leg curls 17,12,10x110
4x Smith squats 11,7,6,6x165
2x Leg Press 13,8x130
1x Sissy squats 11xBW

Climbing taking a backseat at the moment but that’s ok for now. Nice little 5,000 calorie day for the super bowl. Should help the bulk lol.

W2D6

3x 30deg incline DBs 13,9,8x50’s
2x Pec Dec 10,7x100
3x Smith calves 15,11,9x235
1x Smith calves 9x185 8x135 (drop set)
5x Cable Triceps 27,12,11,10,8x30
5x DB side raises 20,10,8x15’s 10,8x12’s

W2D7

3x Overhand chins 12,8,8xBW
3x DB Rows 17,14,12x50’s
3x Lat prayers 18,10,8x65
5x Freemotion curls 16,8x40 10,7,8x30
3x ROM DB side raises 15,8,7x12’s

W3D1

4x Flat DB bench 11,8,7,7x55’s
3x Seated leg curls 18,9,9x115
3x Smith squats 12,8,6x165
4x EZbar SC-JM-CGBP 18x45 21,18,18x35

W2D2

AM
3x Overhand chins 7,6,6xBW+25 (172.2 TSW)
3x 1-arm DB rows 18,16,14x50
3x Smith calves 15,12,8x235
1x Smith calves 7x185 8x135 (drop set)
4x Cable upright rows 20,13,12,11x50
3x Incline DB Curls 17,11,8x20’s
2x Standing DB curls 10,10x15’s

PM
Bouldering 1 hour
Sent V6-V8 flash
Sent V6-V8 2nd go
Sent V6-V8 3rd go
Sent V6-V8 2nd session

Got my fourth dose yesterday, half hit of Moderna and I have to say it impacted me far greater than the three full doses of Pfizer I had previously. Felt like a college level hangover. Feels great to be fully boosted and with the downturn in cases I’m more and more comfortable traveling again.

W3D3 Rest

W3D4

3x Smith rows 13,11,10x145
3x Smith rows 15,13,11x115
3x Smith calves 14,12,10x235
1x Smith calves 7x185 8x135 (drop sets)
2x Lat Prayers 16,10x40

4th dose is fake bro, did you see the Israel studies? I know you are immunocompromised but the studies were clear, 4th dose does nothing.

Maybe in a year the 4th dose does something. At this time its paranoia nonsense but that it hit you hard is disturbing.

Ah yes well known scientist and vaccine champion Loco doesn’t think the increase in antibodies in a fourth dose in vulnerable populations is a positive result.

I saw the disturbing isreal studies, what can I say. I believe in science and not random jabbing.

According to Regev-Yochay, the third dose resulted in “much higher antibodies, neutralization and the antibodies were not just higher in quantity but also in quality” than the second dose – but the fourth vaccine did not show significant antibody increase.

”Maybe there are a few more antibodies but not much more compared to the third dose,” said Regev-Yochay.

Last week, she told Israeli Prime Minister Naftali Bennett that there had been a five-fold increase in antibodies in people who took the fourth dose, but she later told a radio station that “the amount of antibodies returns to the level it was after the third vaccine, not more. It’s nice, but it’s not what we expect from a booster."

In addition, around the same percentage of hospital workers who received the fourth dose caught the virus as those who didn’t get the fourth booster.





Weak, i hope your future kids don't get autism bro.

That was in healthy populations, also what is bad about a return to levels after the third dose? That’s a win. Furthermore in immunocompromised the fourth shot is considered the first booster, not the third which is part of the original vaccine protocol.

Lol you believe in science then spit that autism line, gtfo.

No worse for the wear today, minor shoulder soreness but 100% otherwise.

W3D5

3x Seated leg curls 17,12,11x115
4x Smith squats 10,7,6,6x170
3x Leg Press 13,9,8x130
1x Sissy Squats 9xBW

W3D6

3x 30deg incline 14,9,8x50’s
2x Pec Dec 11,6x100
4x Cable upright rows 14,11,10,9x60
5x Cable triceps 19,6,6,5,5x40 (myo sets)

W3D7

AM
3x Overhand chins 12,8,7xBW
3x DB Rows 18,11,10x50’s
3x Lat prayers 17,9,7x70
4x DB side raises 14,11x17.5’s 10,8x15’s
4x Smith calves 18,12,10,8x235
1x Smith calves 8x185 9x135
3x Cable curls 17,9,8x55

PM
Bouldering 50min - rough session

W4D1

4x Flat DB bench 11,8,7,7x55’s
4x Smith squats 11,7,6,6x170
4x EZ Bar CGBP 15,11,8,8x65
1x Rope Pushdown Myo set 14,7,6,5x40

W4D2

3x Overhand chins 8,6,6xBW+25 (173.4 TSW)
3x BB RDLs 10,8,7x135
3x Smith calves 20,11,10x235
2x Smith calves 14,10x185
4x Cable Upright Rows 14,10,8,7x65
4x Bicep Curls 18x20’s 17,10,10x15’s

Going to 6x/week has allowed me to spread volume out more making each session a little higher quality. This is from stuff I’ve heard Menno, Helms and Nippard discuss recently. Could even go to 7x but the placebo effective of a rest day is too strong.

Also going to back down some of my pulling volume and add in more everything except chest. Think last week I did 22 working sets of back, that’s likely too many when my main goals during this bulk revolve around legs and arms.

Finally, moving my high volume quad day from Wednesday to Saturday where it belongs. More time in the gym that day plus an extra day to recover makes a lot more sense. Oh to not figure out these things in week four but I’ll be better for it next meso.

W4D3 Rest

W4D4

3x Smith rows 13,9,9x150
3x Smith rows 15,12,11x120
4x DB side raises 13x20s 13x15’s 9,12x10’s
2x Lat Prayers 16,9x75
3x Smith calves 19,8,7x235
2x Smith calves 10,8x185
4x DB curls 4 Myo sets x18’s

W4D5

4x 30deg incline bench 14,7,6,7x50’s
4x Smith squats 12,6,6,5x170
1x Myo Leg extensions 13,5,5x50

W4D6

3x Seated DB Press 15,11,10x25’s
3x Cable upright rows 11,10,8x70
4x EZ CGBP 16,9,8,7x70
3x Seated Leg curls 17,9,8x120
3x Smith Calves 18,11,9x235
2x Smith Calves 12,12x185

W4D7

4x Overhand chins 11,8,6,6xBW
3x DB Rows 17,14,13x40’s
3x Smith calves 18,9,7x235
5x Cable curls 13,10,8,7,7x65

W5D1

4x Flat DB bench 11,7,7,6x55’s
5x Smith squats 10,6,6,6,6x175
3x Leg Press 11,9,8x140
1x Sissy squats 8xBW

Think I’m destined for a deload after this week. Got some nagging issues and lifts are feeling stale.

Deload time, much needed. Have about 10 more weeks of bulking before another mini cut. Just gotta stay the course.

Have lingering delt, trap and lat naggles that hopefully the next 8 days can clear up. Lots of lifts are stagnating so this feels like a great time for a break.

W5D2

4x Overhand chins 8,6,6,xBW+25 (175.0 TSW)
3x BB RDLs 11,9,8x135
4x EZ bar CGBP 12,9,8,5x75
1x Cable Myo push downs 15,6,5x40
3x Smith calves 17,10,10x235
2x Smith calves 11,10x185
4x Incline DB curls 15,9x20’s 10,8x15’s

W5D3 rest

W5D4

3x Smith rows 14,9,9x150
3x Smith rows 14,11,10x125
5x DB side raises 14x17.5s 12x15s 14,12,8x10s
3x Lat Prayers 17,8,8x80
4x Cable Curls 14,10,7,5x70
3x Smith calves 18,8,8x235
2x Smith calves 8,8x185
1x Smith calves 10x135

W5D5

3x Seated leg curls 18,9,7x125
4x Smith squats 13,6,6,6x175
2x Leg extensions 15,12x50

W5D6

4x 30deg Incline DBs 13,7,7,7x50’s
2x Pec Dec 9,8x90
4x Cable Upright rows 14,10,9,8x70
2x Smith Calves 18,12x235
2x Smith Calves 11,10x185
2x Smith calves 10,10x135
5x EZ bar CGGP 11,9,7x80 8,7x70

W5D7

3x Overhand chins 12,7,6xBW
3x DB rows 22,16,14x40’s
2x DB side raises 17,9x15’s (delt hurt)
4x Freemotion curls 15,7x40 11,9x30

W6D1

4x Flat DB bench 9,8x60’s 10,7x50’s
4x Smith squats 9,7,6,5x180
4x Leg Press 10,7,6,6x145
1x Sissy squats 9xBW

W6D2
4x Overhand chins 6xBW+25 (176.1 TSW) (lat pain)
4x BB RDLs 13,10,9,8x135
4x EZ BAR CGBP 16,9x75 10,8x65
1x Myo cable push downs 11x40 8/6/5x30
2x Smith calves 19,10x235
2x Smith calves 10,10x185
2x Smith calves 12,12x135
4x Incline curls 18,10x20’s 10,8x15’s

Taking a look at my last 7 days here was my weekly volume

Hamstrings - 7
Quads - 15
Calves - 18

Delts - N/A (plan was for 16)
Biceps - 12
Triceps - 10

Back - 19
Chest - 10

Next mesocycle I’d like to get to the following

Hamstrings - 10 (+3)
Quads - 16 (+1)
Calves - 21 (+3)

Delts - 20 (+4)
Biceps - 15 (+3)
Triceps - 15 (+5)

Back - 12 (-7)
Chest - 8 (-2)

That’s 10 addition sets of volume but since the majority of it is arms/delts and a reduction comes from back and chest I think it’ll be a bit of a wash in terms of recovery.

The cycle after this I think I’ll shift even further in this direction as these areas were my main focus of this bulk and I’ve realized I’m spending way too many sets on body parts that are already ahead.

Week 1 of mesocycle in the books. I’m going to track my weekly volume per body part here and hopefully stick to the proper progressions. Diet was good in that I easily was in a surplus this week. Bad in that I had a couple 4k binge days.

Climbing remains nonexistent, I’ve hit this weird area where since I’m hardly climbing it’s not as enjoyable to be at such a lower level than two years ago. I really need to get a home Hangboard setup so I can at least keep my finger strength up for when I inevitably start focusing on it again.


Quads - 10
Hamstrings - 7
Calves - 12
Chest - 6
Back - 6
Delts - 14
Biceps - 11
Triceps - 9

Running weekly volume totals

Quads - 10/12
Hamstrings - 7/7
Calves - 12/14
Chest - 6/6
Back - 6/6
Delts - 14/17
Biceps - 11/14
Triceps - 9/11

Week 2 training



No climbing unless I get some more energy. Bulk went well averaged 2900kcal/day this week. 2950-3000 next week.

Week 3 in the books

Quads - 10/12/13
Hamstrings - 7/7/8
Calves - 12/14/16
Chest - 6/6/6
Back - 6/6/6
Delts - 14/17/18
Biceps - 11/14/16
Triceps - 9/11/13

Training logs

Another good week of training and eating. Zero climbing though. Kinda sucks.

Weekly working set volumes:

Quads - 10/12/13/14
Hamstrings - 7/7/8/9
Calves - 12/14/16/19
Chest - 6/6/6/6
Back - 6/6/6/6
Delts - 14/17/18/21
Biceps - 11/14/16/18
Triceps - 9/11/13/15

Daily logs

Final week of mesocycle in the books. Average 3000kcal/day. Not too many lessons learned this block. Figured out some stuff delt and calf wise. Still can’t understand my hamstring training.

Quads - 10/12/13/14/14
Hamstrings - 7/7/8/9/6
Calves - 12/14/16/19/19
Chest - 6/6/6/6/6
Back - 6/6/6/6/6
Delts - 14/17/18/21/26
Biceps - 11/14/16/18/18
Triceps - 9/11/13/15/17

Nice - I found it came back pretty quickly after a prolonged gap.

I suspect the climbing will come back quicker than you think as Rivertilt hinted at. It is probably worth tossing in some forearm or general grip work? That shouldn't be too fatiguing and could set you up to make some decent climbing specific finger strength gains in the future.

That’s the hope, but for now I’ve effectively given up on climbing. Even canceled one of my memberships. I really should have built a home hangboard set up over the past 24 months but couldn’t even manage to do that.

Idk maybe Covid just kinda killed it for me. I was basically at my peak in early 2020 and now I just don’t have any drive to go do it.

Something I’ve come to realize about myself is I work super hard (maybe not efficiently but I do put in tons of effort) to get halfway decent at something then “burn out” and never take the next step. Same thing happened with golf too. I’d end up just going through the motions and not really focusing on doing the things it takes to make the next leap. Then I stagnate and ultimately regress before giving it up completely.

We will see what the future holds. For now my new meso starts today.