Freebird's Lean Bulk

[freebirdmac]

Leg press
90x10
180x10
270x10
360x8
(was going knees to chest and starting feeling my lower back)

Superset kneeling curls w/bulgarian squats

Kneeling curls
30x10
40x10
50x10

Bulgarian squats
25x10x3

Leg press calves ss w/abductor/adductor

Calves
180x15x3 (slow, full rom, pauses at top and bottom)

Adductor
80x10, 90x10x2

Abductor 140x10, 150x10x2

Did one set of body weight back extensions Lower back no likey right now.

[freebirdmac]

Had an annoying cold thingy this week. Nothing terribly bad. Just annoying. I did get all of my workouts in. Since they have been repetitive I'm not doing the cut and paste thing. I'll detail when there's a significant change.

[Hammerfit]

Leg press
90x10
180x10
270x10
360x8
(was going knees to chest and starting feeling my lower back)

Superset kneeling curls w/bulgarian squats

Kneeling curls
30x10
40x10
50x10

Bulgarian squats
25x10x3

Leg press calves ss w/abductor/adductor

Calves
180x15x3 (slow, full rom, pauses at top and bottom)

Adductor
80x10, 90x10x2

Abductor 140x10, 150x10x2

Did one set of body weight back extensions Lower back no likey right now.

(was going knees to chest and starting feeling my lower back)
watch that raising your glutes off the pad, great way to screw up your lower back. I see people doing that in videos all the time. It's great for the glute/ham tie in but not worth the risk There are many other moves better suited than risking injuries

[freebirdmac]

Been awhile

Still keeping to my routine. Had a long period of allergy/intolerance reactions that stymied me but eventually got it figured out. Lost a couple of pounds I'm around 114 and I did not want to go below 116. I'll slowly get it back.

I probably won't do a full on bulk again until next fall. Too much stuff going on and I can't get into the mindset that's needed. I'm ok with it as I needed the mental break. It's nice just going into the gym and doing my thing and not constantly thinking about it when I'm not in the gym. And still slowly progressing

I am still lurking around here though!

[Baldiewonkanobi]

Hey Birdie good to see you. Fortunately in this endeavor we get "do overs'. This past year its been 3 of them for me. Stay tough.


Baldie

[freebirdmac]

Hey Birdie good to see you. Fortunately in this endeavor we get "do overs'. This past year its been 3 of them for me. Stay tough.


Baldie

Your do overs have been doosies! Mine are little gnat like annoyances by comparison

[Hammerfit]

Glad to see you back, now maybe Lisa will jump back on

[partsRheavy]

Peep peep where ya at Birdy?

Sending a warm friendly Trill (noise of mutual support amongst birdies) your way!!!! Here it is!!!

(soft) prrrrrrrrrrrrrrrr!!!

[Sunnyday]

Hey, girl! Stopping by to send you some luv. Hope you're feeling well.

[freebirdmac]

I'm lurking around

Workouts still going. I think I solved a long term, major food issue that's been affecting me for months. Unfortunately it's going to be tough to even maintain weight much less add weight. Oh well, at least I finally feel better and much better in the gym.

[Sunnyday]

That is great news, even if it means adding/maintaining weight is going to be more challenging.