View Full Version : My Bulk

09-25-2007, 07:03 AM
I was posting in the bodybuilding/weightlifting section and now that i'm keeping a log, i've moved over here.

I'm 19 years old now and I'm starting my first bulk. In the past I haven't felt the need or want to bulk because believe it or not I was able to put on muscle during a cut. Now heres whats up. For the past month I was cutting because I felt that i needed to cut because i wasnt able to do so during the summer because of work. Bummer. One month into it i'm thinking to myself that i'm not growing as fast as i'd like to. You gotta eat big to get big I thought to myself. So I jacked up my calories from 1,800-2,000 to 3,600 maybe even more. I started this bulk on Tuesday (9/18).

Before the cut my arms were 15.5 flexed and i had at 33 inch waist. I dropped an inch from my waist and my arms got up to 16-16 1/4. I wanna let you guys know of something before I go further into what I'm doing.

Last year I had not expected to run track in college but i ended up doing so and my coach tells me im too big. before winter season training started i was putting up PR's for myself. I benched 255, squatted 335 10 times, and deadlifted 435 once. The entire track season which lasted from january to june i did not work out. I did not workout all summer. Once i started getting back into it my knee was starting to act funny--not necessarilly hurt but just not acting like it used to. So to be safe i quit track because thats what started the funky feeling in my knee.

Now i'm back at it again trying to put on some meat.

Currently I'm using nano vapor (please save your criticism of muscle tech, i no i no, but i think its better than no xplode and animal pump), dymatize elite whey (which i love because when i used on 100% whey i had acne and now that im using this protein i dont have acne--very nice), and AST Pro 32x multi-vitamin.

I'm eating 6-7 times a day, eating typical meals consisting of eggs, oatmeal, chicken breast, turkey breast, beef, tuna, salmon, whole wheat bread, potatoes, salad, fruits, cottage cheese, and what ever else I may have forgotten.

My workout routine consists of this (for now):
Monday - Chest and abs
Tuesday - Back and calves
Wednesday - Shoulders traps and abs
Thursday - Quads and hammies
Friday - Arms calves and abs


Cable crossovers 3x20,15,12
Incline dumbbell press 4x15,12,10,8
Flat dumbbell press 3x12,10,8
Flat dumbbell flyes 3x15,12,10
Weighted dips 3x12,10,8
Cable crossovers 3x20,15,12
Hanging leg raises 3x20
Cable crunches 3x20
Russian twists 3x20


Straight-Arm Pulldowns 3x20,15,12
Lat Pulldowns 3x15,12,10
Bent-over Barbell Rows 3x12,10,8
Barbell Close-Grip Rows 3x12,10,8
One-Arm Dumbell Rows 3x12,10,8
Seated Cable Rows 3x12,10,8
High-Pulley Rope Rows 3x15,12,10
Deadlift 3x10,8,6
Barbell Wrist Curls 3x15 superset W/ Reverse
Standing Calve Raises 3x20
Seated Calve Raises 3x20
Leg Press Calve Raises 3x20


Bent-Over Lateral Raises 3x12-15
Lateral Raises 3x12-15
Front Raises 3x12-15
Shoulder Press 3x12,10,8
Upright Rows 3x12,10,8
Cable lateral raises 3x12-15
Shrugs 3x12,10,8
Lying Leg Raises 3x20
Crunches 3x20
Russian Twists 3x20

The tri-set is like a triple super set


Leg Extensions 3x20,15,12
Squats 4x15,12,10,8
Leg Presses 3x15,12,10
Lunges 3x15-20
Stiff-Leg Deadlifts 3x15,12,10
Standing Leg Curls 3x12-15


Dumbell Preacher Curls 3x15,12,10
Cable Triceps Pressdowns 3x15,12,10
Barbell Curls 3x12,10,8
Close Grip Bench Press 3x12,10,8
Incline Curls 3x12,10,8
Incline E-Z Bar Extensions 3x12,10,8
Standing Reverse Curls 3x12-15
Overhead Cable Extensions 3x12-15
Barbell Wrist Curls 3x15 Superset W/ Reverse
Standing Calve Raises 3x20
Seated Calve Raises 3x20
Leg Press Calve Raises 3x20
Reverse Crunches 3x20
Russian Twists 3x20

The workouts/sets/rep range might change depending on how i feel but for the most part that's what my workout looks like.

Since it is my first ever bulk i would like to hear some healthy criticism on the workout, what i should be eating, etc. Although these workouts are extensive and sometimes take 1 1/2 hours to complete, i do not get overtrained by them since i've done a regime like this before.

Thanks for reading.

Yesterday was my first day that i've decided to keep a log and heres what i did:

I thought I might as well turn this into a workout log. Heres what i did today:

Cable Crossovers 3x15,15,12x140lbs
Flat Dumbell Press 3x8,6,6x160lbs
Incline Dumbell Press 3x10,8,8x140lbs
Flat Dumbell Flyes 3x15,12,10x70lbs
Weighted Dips 3x12,10,8x35lbs,40lbs,45lbs
Pec-Deck Machine 3x15,15,12x80lbs

Definately not the best chest workout i've ever had but numbers are going up. Keep in mind that the cable crossovers were merely a pre-exhaust/warm up workout.

This morning I'm feeling the sorness from yesterday's workout which is atypical. Today is back which i'm really excited for because well i love my back.

09-25-2007, 12:06 PM
Today was back:

Straight arm pulldown 2x15,15x90 (warmup)
Bent-over barbell row 3x10,8,6x200,225,225
T-bar row 3x10,8,6x180,205,215
One-arm dumbell row 3x12,10,8x110lb dumbell
Seated cable rows 3x10,8,6x180,190,200
Standing calve raises 3x15,12,10x270
Seated calve raises 3x12,10,8x90,115,135

After the workout i weighed myself because i havent done so in a while and i weighed in at 178. The t-bar row and seated cable rows were pr's today--i've never used that heavy of weight on that rep range. I didn't do deadlifts because my back tightened up, maybe i'll do them tomorrow.

09-26-2007, 05:42 AM
...Today is back which i'm really excited for because well i love my back.

I luv me some back work too bro...great back session, off to a fine start.