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  1. #1
    Registered User safcpaul's Avatar
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    Safcpauls lean bulk journal

    As some of you know I've been cutting. I feel I've now got lean enough to do a lean bulk for the long term. I will not be chasing bodyweight increase but will increase food when needed. I have neglected legs and this will be reflected in my starting numbers but I will be training them hard from now on. My training style is lower volume and high intensity. 1 top set to failure for each exercise with another set for additional volume. Volume will increase by adding more exercises rather than more sets per exercise.

    Starting stats
    Height : 6 foot 2
    Weight : 81.1kg
    Starting picture taken today : https://imgur.com/a/AOKmlBz
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  2. #2
    Registered User safcpaul's Avatar
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    Today's workout
    Front squat 1x8 @ 126lbs
    1x6 @ 146lbs

    Overhead press 1x6 @ 126lbs
    1x4 @ 126lbs

    Barbell good mornings 1x8 @ 96lbs
    1x8 @ 116lbs
    1x8 @ 126lbs
    1x7 @ 146lbs
    (Just finding out my starting numbers)

    Chin ups 1x8 + 5lbs
    1x7 + 15lbs

    Lateral raise 1x8 @ 20lbs

    Dumbell tricep extension (deadstop) 1x4 @ 40lbs

    Standing ab wheel rollout 1x6
    Last edited by safcpaul; 09-20-2022 at 09:33 AM.
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  3. #3
    Registered User safcpaul's Avatar
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    Been for a run today (first run in years) just did 10 minutes and will increase overtime
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    Registered User RapidFail's Avatar
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    I'll keep an eye on this. I think we're at similar levels of advancement - from memory I've been lifting for a bit longer, you're an inch taller and about 3kg heavier, our body fat and muscular development is similar but you're definitely stronger than me.

    I'm also lean bulking at the moment and have been since the start of February. I'm curious what you mean about not chasing bodyweight increase? You're going to eat intuitively, keep and eye on the scale and adjust from there?
    Training log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=181179323&p=1658333353#post1658333353

    Age: 38
    Height: 185cm (6'1")
    Weight: 81.8kg (180.4lb)

    Personal best lifts
    Bench - 5 x 65kg (143lb), 7 x 62.5kg (138lb)
    Bent Over Row - 10 x 70kg (154lb)
    Front squat - 5 x 67.5kg (149lb)
    Back squat - 3 x 80kg (176lb), 8 x 75kg (165lb)
    RDL - 9 x 85kg (187lb)
    Deadlift - 6 x 107.5kg (237lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x bodyweight
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  5. #5
    Registered User safcpaul's Avatar
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    Originally Posted by RapidFail View Post
    I'll keep an eye on this. I think we're at similar levels of advancement - from memory I've been lifting for a bit longer, you're an inch taller and about 3kg heavier, our body fat and muscular development is similar but you're definitely stronger than me.

    I'm also lean bulking at the moment and have been since the start of February. I'm curious what you mean about not chasing bodyweight increase? You're going to eat intuitively, keep and eye on the scale and adjust from there?
    Thanks for joining. Yes mate, will be interesting to have a good read through your journal and I'll be following you aswell. I've read your journals in the past and you've made great progress. Yes I'll be eating intuitively and tweaking my diet based on mainly my progress in the gym. If I'm not progressing lifts then I'll increase what I'm eating. I have a rough idea of how many calories I'm eating from past counting. I'll also reduce calories slightly if scale moving up too quick. I'm expecting a quick jump of a few kg in the first week just from increasing calories and refilling glycogen and water. Already looking much fuller from eating more
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  6. #6
    Registered User safcpaul's Avatar
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    Today's workout
    Dumbell bench press 1x6 @ 38kg
    1x5 @ 38kg
    Dumbell rows 1x8 @ 46kg
    1x6 @ 48kg
    Incline press machine 1x4 @ 100kg
    Leg extension machine 2x8 @ 65kg
    Leg curl machine 2x8 @ 65kg
    Cable facepull 1x12 @ 26.25kg
    Pec deck machine 1x5 @ 125kg
    Dumbell hammer curl 1x9 @ 18kg
    Ab crunch machine 1x6 @ 65kg
    Last edited by safcpaul; 06-06-2022 at 06:31 AM.
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  7. #7
    Registered User safcpaul's Avatar
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    Another run today. Ran for 12 minutes. Goal is just to increase the amount of time I'm running for and then I'll play around with tempo and stuff like that
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  8. #8
    Registered User RapidFail's Avatar
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    Originally Posted by safcpaul View Post
    Another run today. Ran for 12 minutes. Goal is just to increase the amount of time I'm running for and then I'll play around with tempo and stuff like that
    Treadmill or outdoors? I went for a 1.5km run with my students yesterday. I resisted the urge to beat them all and kept to a comfortable 5:30 per km pace.
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  9. #9
    Registered User safcpaul's Avatar
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    Originally Posted by RapidFail View Post
    Treadmill or outdoors? I went for a 1.5km run with my students yesterday. I resisted the urge to beat them all and kept to a comfortable 5:30 per km pace.
    Outdoor mate. I think running is going to get addictive overtime. I quit smoking 6 month ago, started training on a static bike a few month ago to build a bit fitness up before I started running
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  10. #10
    Registered User safcpaul's Avatar
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    Today's workout
    Front squats 1x8 @146lbs
    1x8 @ 152lbs

    Overhead press 1x7 @ 126lbs
    1x5 @ 126lbs

    Chin ups 1x8 + 15lbs
    1x6 + 20lbs

    Seated lateral raise 1x9 @ 20lbs
    Dumbell tricep extension 1x9 @ 36lbs
    Dumbell one leg calf raise (5 second pause) 1x10 @ 50lbs
    Standing wheel rollout 1x7
    Last edited by safcpaul; 09-20-2022 at 09:35 AM.
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  11. #11
    Registered User safcpaul's Avatar
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    Went for another run today. Increased speed. Muscular pain in the anterior tibialis. I'm led to believe this is a common symptom for beginner runners so I'm going to keep pushing it but not too much to allow it to strengthen up as I don't want it becoming shin splints
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  12. #12
    Registered User safcpaul's Avatar
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    Originally Posted by jameswilliam786 View Post
    Following this thread
    Welcome to the torture chamber
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  13. #13
    Registered User safcpaul's Avatar
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    Dog been ill. Been rushing around vets for surgery for her. She's got something called pyometra. First vet quoted me 3000 pound. Managed to find a vet to do it for 700 pound. Just dropped her off for it. Then went to go to the gym and it was shut as it's bank holiday for this jubilee crap so went home and just did a tiny workout. Totally sick today

    Overhead press 1x7 @ 126lbs
    Front squat 1x8 @ 156lbs
    Barbell row 1x12 @ 182lbs
    Single arm dumbbell tricep extension 1x7 @40lbs
    Hammer curl 1x9 @ 40lbs
    Last edited by safcpaul; 09-20-2022 at 09:36 AM.
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  14. #14
    Registered User RapidFail's Avatar
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    Originally Posted by safcpaul View Post
    Dog been ill. Been rushing around vets for surgery for her. She's got something called pyometra. First vet quoted me 3000 pound. Managed to find a vet to do it for 700 pound. Just dropped her off for it. Then went to go to the gym and it was shut as it's bank holiday for this jubilee crap so went home and just did a tiny workout. Totally sick today

    Overhead press 1x7 @ 136lbs
    Front squat 1x8 @ 176lbs
    Barbell row 1x12 @ 182lbs
    Single arm dumbbell tricep extension 1x7 @40lbs
    Hammer curl 1x9 @ 40lbs
    Sorry to hear about the dog - how old is she?

    What's your home gym setup like? I haven't been to a commercial gym for about 4 years now.
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  15. #15
    Registered User safcpaul's Avatar
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    Originally Posted by RapidFail View Post
    Sorry to hear about the dog - how old is she?

    What's your home gym setup like? I haven't been to a commercial gym for about 4 years now.
    Thanks mate. She's 9. Got to treat her like a baby for the next couple weeks, make sure she doesn't do anything to open the stitches. My home gym is a pull up tower, a barbell, adjustable dumbells, about 350lbs worth of weights and a squat rack without safety bars so I do my front squats, overhead press, pull ups/chin ups and a few other exercises at home and do the rest at the gym. You'll know when I'm at home because my weights are all in lbs and at the gym they're all in kg
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  16. #16
    Registered User safcpaul's Avatar
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    Went for a run again yesterday. Feel fit just going to take a while for my legs to get used to it. Feels like my anterior tibialis is weak



    Today's workout
    Dumbell bench press 2x6 @ 38kg
    Dumbell rows 2x7 @ 48kg
    Incline press machine 1x5 @ 100kg
    Leg extension machine 1x10 @ 65kg
    Leg curl machine 1x12 @ 65kg
    1x8 @ 75kg
    High row machine 1x5 @ 140kg (full stack)
    Dumbell hammer curl 1x8 @ 20kg
    Cable pushdown 1x8 @ 26.25kg
    Cable crunch 1x6 @ 48.25kg (full stack)
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  17. #17
    Registered User safcpaul's Avatar
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    Another run today. Did 11 minutes at a good pace. Heart and lungs feel good but it's my legs that are the weak point. Hoping they adjust to running soon. Think I'll look for some better trainers to run in on the weekend
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  18. #18
    Registered User safcpaul's Avatar
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    Today's workout
    Overhead press 2x5 @ 128lbs
    1x4 @ 128lbs

    Front squat 1x5 @ 178lbs
    Back squat 1x8 @ 178lbs

    Chin ups 1x6 + 25lbs
    1x5 + 30lbs

    Diamond push ups + 33lbs 1x14
    Last edited by safcpaul; 09-20-2022 at 09:37 AM.
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  19. #19
    Registered User safcpaul's Avatar
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    Another run today. Feel good but still shin weakness. See how long it takes for them to catch up and strengthen
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  20. #20
    Registered User safcpaul's Avatar
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    Today's workout

    Dumbell bench press 1x6 @ 38kg
    1x4 @ 40kg

    Dumbell rows 1x8 @ 48kg
    1x6 @ 50kg

    Incline press machine 1x10 @ 90kg
    High row machine 1x7 @ 65kg

    Wide grip pull up 1x6

    Pec deck machine 1x8 @ 115kg

    Leg extension machine 1x12 @75kg
    1x12 @ 85kg

    Leg curl machine 1x10 @ 75kg
    1x8 @ 80kg

    Leg press calf raise 1x12 @75kg
    1x12 @ 85kg
    1x12 @ 105kg

    Dumbell hammer curl 1x12 @ 18kg
    Cable tricep pushdown 1x12 @ 26.25

    Cable crunch 1x8 @ 48.75kg (full stack)
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  21. #21
    Registered User safcpaul's Avatar
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    https://imgur.com/a/zJuP3CX

    Current condition. Obviously filled back out since starting a bulk after being in a deficit. Put on a few kg. Will update weight tomorrow. Will be bulking for a long time and wanting to push some big numbers by the end of it
    Last edited by safcpaul; 06-09-2022 at 09:30 AM.
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  22. #22
    Registered User safcpaul's Avatar
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    Weighed in this morning at 83.5kg as expected. Just been for another run. Feel fit but same issues with shins. Buying some running shoes tomorrow. Cardio definitely benefiting my weight sessions. Can do more without being too fatigued. Going to ramp up the volume next few month
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  23. #23
    Registered User safcpaul's Avatar
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    Today's workout
    Overhead press 1x6 @ 128lbs
    1x7 @ 108lbs

    Front squat 1x5 @ 188lb
    Back squat 1x8 @ 188lb

    Chin ups 1x5 + 35lbs
    1x13 bodyweight

    Parallel tricep dip 1x13 bodyweight
    Last edited by safcpaul; 09-20-2022 at 09:38 AM.
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  24. #24
    Registered User safcpaul's Avatar
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    Another run today. Same issues with shins. Just finished work and back in work in 7 hours as I said I would do them a favour. Hopefully get a couple hours sleep before I'm back in.
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  25. #25
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    Finished work and went to gym for a workout

    Dumbell bench 1x6 @ 38kg
    1x4 @ 40kg

    Dumbell rows 1x6 @ 50kg
    1x5 @ 50kg

    Incline press machine 1x6 @ 100kg
    Wide grip pull ups 1x8 bodyweight

    Leg extension machine 1x10 @ 95kg
    1x9 @ 100kg

    Leg curl machine 1x6 @ 85kg
    1x10 @ 75kg

    Leg press calf raise 1x15 @ 115kg
    1x12 @ 125kg
    1x10 @ 135kg

    Cable crunch 1x10 @ 48.25kg (full stack)

    Cable pushdown 1x10 @ 26.25kg
    Dumbell hammer curl 1x10 @20kg

    Grip giving out on dumbell rows rather than back. Don't know wether to try straps or just let grip adjust. I'm still progressing regardless
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  26. #26
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    Another run. Forgot to bring watch but ran slightly further today before shins became an issue. Happy with the progression
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  27. #27
    Registered User safcpaul's Avatar
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    Today's workout
    Overhead press 1x4 @ 138lbs
    1x8 @ 118lbs

    Front squat 1x5 @ 198lbs

    Chin ups 1x5 + 40lbs
    Pull ups 1x9 bw

    Chest dips 1x12 bw
    Push ups 1x22
    Last edited by safcpaul; 09-20-2022 at 09:39 AM.
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  28. #28
    Registered User safcpaul's Avatar
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    Another run today. Massive improvement. Ran for 22 minutes without stopping. No shin pain. More relaxed running style and calves taking the strain rather than shins
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  29. #29
    Registered User safcpaul's Avatar
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    Today's workout
    Dumbell bench 1x7 @ 38kg (PR)
    1x3 @ 40kg
    1x4 @ 40kg

    Dumbell rows 1x6 @ 50kg
    1x5 @ 50kg

    Incline press machine 1x7 @ 100kg
    Wide grip pull ups 1x9

    Leg extension 2x10 @ 105kg (PR)
    Leg curl 2x8 @ 85kg (PR)
    Leg press calf raise 1x12 @ 135kg (PR)
    1x10 @ 145kg (PR)

    Cable tricep pushdown 1x11 @ 26.25kg
    Cable crunch 1x8 @ 46.75kg
    Dumbell hammer curl 1x9 @ 20kg
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  30. #30
    Registered User safcpaul's Avatar
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    Another run today. Did 12 minutes at a quick speed. Going to maintain this speed and when I can maintain it for 20 minutes I'll start measuring out distance
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