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View Full Version : Bulk? Cut? Either way, I wanna be big!



collin44
03-07-2008, 10:45 AM
I have just recently gotten committed to lifting again and wanted to start a journal to track my progress and motivate me. I was working out pretty religiously the first two years of college but then fell victim to a long term girlfriend! When I stopped working out, I was about 6' 2" 175 and probably about 10% BF. I am currently 23 years old 6'2" 200+/-lbs and unfortunately none of the extra weight is muscle. I am looking to start a cut, but am still not sure which one to go with. My goal is to be down to 180 by 6/1/08. Any suggestions on which diet to follow would be appreciated. I tried dieting right as I started back in the gym, but I definitely wasn't getting enough nourishment to support any gains which makes me think maybe I should bulk until im back into the swing of things?

The attached photos reflect about a month and a half of being back in the gym-weights only. Sorry, I have no idea how to pose for them. I am going to lift 3-4 times a week and do the Big 3 at least once a week.
Additionally, I am going to be supplementing with the following:

-Mega Men Sport Multi-Vitamin
-Fish Oil (5 capsules daily with 900mg EPA & 600mg DHA)
-Black Powder (I know a lot of ppl dont like this supplement but i have seen improvements in my workouts)
-Nitrotech Hardcore Whey

Any suggestions/recommendations are appreciated.

Here is my workout from last night:

Flat Bench
45x20
115x10
135x8
155x6
175x4
185x4

Decline Bench
115x10
135x8
155x6
175x4
175x4

Incline Press
115x10
135x8
155x6
155x4

Seated Bench Machine
Half Stackx10 (No Clue on the weight and the plate numbers are worn off)
3/4 Stackx10
3/4 Stack +3 platesx10
Full Stackx10

Seated Chest Fly Machine
100x10
120x10
140x10
150x10

Not sure what this one is called-Sitting on a flat bench with one dumbbell behind the head using two hands working the tri's?
50x10
60x10
65x10

V-Bar Pushdown
20x10
30x10
40x10
50x10
60x10
70x10
80x10

Pre workout had a protein shake and Black Powder, Post workout had 2 chicken breasts with veggies and rice.

My chest is feeling it today!

collin44
03-10-2008, 10:03 AM
I have been getting a lot of good responses to some questions I have posted in another thread and I have definitely realized that I need a structured routine. I am going to look into some of the routines on here during lunch and hopefully make a decision by the time I make it to the gym tomorrow.

This is what I fit in to my workout yesterday:
(I use a belt on some of these to avoid injury due to a slight curvature of the spine)

Deadlift (w/ belt)
135x5
185x5
205x5
235x5
235x3 (Lost form after 3)

Hang Clean (w/belt)
95x5
115x5
125x5
135x4 (Bar hit belt coming up on the fifth causing my left side to dip)
135x5

Barbell Shrugs (w/belt)
135x10 (so used to 10 reps that I forgot I was doing 5)
185x5
205x5
215x5
225x5

Standing Barbell Shoulder Press
65x5
85x5
95x5
105x5
115x5

One-Armed Lateral Row (Hammer Strength machine)
90x5
115x5
135x5
145x5
155x5

Seated Shoulder Press (Hammer Strength Machine)
90x5
140x5
160x5
170x5
180x5

collin44
03-11-2008, 09:21 PM
I decided to go with a 5x5 of Baby Got Back as recommended to me in another thread. Since I had just done back and chest I decided to start with Day 2 of BGB:

Squat
135x4
185x5
225x5
245x5
245x5

Plate Loaded Leg Press Machine
180x5
270x5
320x5
360x5
380x5

Plate Loaded Hack Squat Machine
180x5
200x5
230x5
250x5
250x5

DB Curl
30'sx5
35'sx5
40'sx5
45'sx5
50'sx5

Standing EZ Bar Curl
60x5
70x5
85x5
90x5
90x5

BB Curl
65x5
85x5
95x4

collin44
03-13-2008, 10:37 PM
Pretty good workout tonight even though I was exhausted from getting no sleep. Guest bed (twin size)+girlfriend+Hot as hell=no sleep

Bench
135x5
155x5
165x5
175x5
185x5

Incline Bench
115x5
135x5
145x5
155x5
165x5

DB Bench
50x5
55x5
60x5
65x5
70x5

Dips
BWx5
BWx5
BWx5
BWx5
BWx5

Skull Crushers
35x5
45x5
55x5
65x5
75x5

collin44
03-16-2008, 09:24 PM
Going with the Rippetoe routine instead of BGB on recommendation of Paul Stagg.

I had to fly to Long Beach today for some meetings tomorrow but was able to find a 24 Hour Fitness nearby...worst one I have been to but served its purpose.

Deadlift:
135x5
225x1
225x1
225x1
225x1
225x1

Squat
135x10
185x5
185x5
185x5

Bench
135x10
175x5
175x5
175x5

DB Bench
60'sx5
60'sx5
60'sx5

Dips
BWx8
BWx8
BWx8

collin44
03-20-2008, 09:49 AM
Pretty quick workout today...its weird not being sore the morning after working out. Im sure the pain will be back in a few weeks though when every workout is new PR's

Squat
135x10 warmup
185x5
185x5
185x5

Power Clean
115x10 warmup
135x5
135x5
135x5

Standing BB Military Press
95x5
95x5
95x5

collin44
03-22-2008, 04:21 PM
Friday:

Deadlift
135x5
225x5
225x5
225x5

Squat
185x5
185x5
185x5

Bench
135x10
175x5
175x5
175x5

BB Shrugs
185x5
185x5
185x5

Back Extensions
25#Platex8
25x8
25x8

collin44
03-24-2008, 08:10 PM
Great workout tonight. Had a lot of fun with the cleans. I can definitely feel a major difference in the smoothness of the lift as I get my form down.

Squat:
135x5
195x5
195x5
195x5

Power Cleans
140x5
140x5
140x5

Standing BB Military Press
100x5
100x5
100x5

Back Extensions
35 lb plate x 8
35x8
35x8

collin44
03-27-2008, 09:19 AM
I have been feeling a little week in the lower back so I am adding back extensions to my workouts until it gets stronger.

Deadlift
235x5
235x5
235x5

Squat
195x5
195x5
195x5

Bench
180x5
180x5
180x5

DB Flat Bench
65x5
70x5
75x5

Dips
BWx8
BWx8
BWx8

collin44
03-30-2008, 12:51 PM
Saturday's workout...pool bbq afterwards so had to throw in some curls!

Squat
135x5
195x5
195x5
195x5

Power Cleans
140x5
140x5
140x5

Standing BB Military Press
100x5
100x5
100x5

DB Shrugs
70x5
75x5
80x5
85x5

EZ Bar Curls
70x5
80x5
90x5
100x5

collin44
03-30-2008, 11:01 PM
Took some pics today to compare to where i started a month ago. Definitely some progress in the back. Gut/Chest fat is going down slowly but surely. Havent dieted or done cardio yet.

TopCat
03-30-2008, 11:31 PM
Good to see your keeping the journal alive even after a month! The back shot shows some progress! Keep at it, this game is all about dedication and knowledge.

collin44
03-31-2008, 06:37 PM
I flew into Texas last night so I had to go to the crowded 24 Hour Fitness in Fort Worth. Easily a couple hundred people there and amazingly nobody was on the power rack when I got there. DB area was packed...go figure. I wasn't expecting a very good workout since I was up at 5:30 am Arizona time but I was pleasantly surprised. It was raining all day and about 85 degrees so there was a ton of humidity. Im not used to that in Arizona so my grip was pretty terrible on Deads and Bench.

Deadlift
245x5
245x5
245x5

Squat
205x5
205x5
205x5

Bench
185x5
185x5
185x5

DB Flat Bench
70'sx5
75'sx5
75'sx5

Back Extension
BWx8
35 LB Plate x8
35 LB Plate x8

collin44
04-02-2008, 06:03 PM
Still in Texas...walked in and there were the same amount of people and still nobody using the power racks! I might have to do a poll to see what percentage of the people everyone sees at the gym actually do squats, deads, or cleans. Pretty good workout again.

Squat
135x5
205x5
205x5
205x5

Power Cleans
145x5
145x5
145x5

Standing BB Military Press
105x5
105x5
105x5

BB Shrugs
185x8
205x5
205x5
205x5

Back Extensions
35 lb plate x5 reps x3 sets

collin44
04-05-2008, 08:02 PM
Back in AZ still tired as hell from being up between 3-5 am all week. Still got a decent workout in.

Deads
135x10
245x5
245x5
245x5

Squat
135x8
205x5
205x5
205x5

Bench
135x8
155x3
185x5
185x5
185x5

Dips
bwx8x3 sets

collin44
04-09-2008, 08:00 AM
Last Night's Workout:

Squat
135x5
215x5
215x5
215x5

Power Cleans
150x5
150x5
150x5

Standing BB Military Press
110x5
110x5
110x5

DB Curl
40'sx5
45'sx5
50'sx5

Back Extensions
35 lb plate x8 reps x3 sets

collin44
04-10-2008, 10:37 PM
Tonight's workout:

Squat
135x8
215x5
215x5
215x5

Dead
135x8
255x5
255x5
255x5

Bench
135x8
175x3
190x5
190x5
190x5

DB Bench
70'sx5
75'sx5
80'sx5

collin44
04-12-2008, 05:56 PM
Today:

Squat
135x5
215x5
215x5
215x5

Power Cleans
150x5
150x5
150x5

Standing BB Military Press
110x5
110x5
110x5

BB Shrugs
215x5
215x5
215x5

collin44
04-15-2008, 08:55 PM
Tonight's workout was definitely challenging...I was tired as hell after the deads and barely pushed out the last rep on bench I guess this is what everyone was talking about Starting Strength becoming challenging! Maybe I should think twice about those extra sets of deads!

Squat
135x8
225x5
225x5
225x5

Dead
135x8
265x5
265x5
265x5

Bench
135x8
175x3
195x5
195x5
195x5

collin44
04-17-2008, 08:29 PM
Forgot to check my stats for tonight's workout so I messed up the power cleans oh well...

Squat
135x5
225x5
225x5
225x5

Power Cleans
170x3..whoops
160x5
160x5

Standing BB Military Press
115x5
115x5
115x5

collin44
04-19-2008, 04:05 PM
Squat
135x8
225x5
225x5
225x5

Dead
135x8
265x5
265x5
265x5

Bench
135x8
175x3
195x5
195x5
195x5

collin44
04-22-2008, 08:25 PM
Pretty weak workout tonight. After my second set of cleans i got a case of the protein shake runs and figured i shouldnt risk an assplosion on the gym floor and skipped the last set!

Squat
135x8
185x5
235x5
235x5
235x5

Power Cleans
135x5
160x5
160x5

Standing BB Military Press
120x5
120x5
120x5

collin44
04-25-2008, 09:36 AM
Had a really good workout last night. 200 lbs on the bench felt lighter than 195 last week.

Squat
135x8
185x5
235x5
235x5
235x5

Dead
135x8
225x5
275x5


Bench
135x8
175x5
200x5
200x5
200x5

DB Flat Bench
75'sx5
75'sx5
75'sx5

collin44
04-27-2008, 05:03 PM
Flew into Fort Worth yesterday and had to sleep on a friends floor until my company stared paying for my hotel today at 2. Needless to say I was tired as hell but still got a decent workout in. My form has been really ****ty on power cleans so I decided to lower the weight and focus on my form.

Squat
135x8
205x5
235x5
235x5
235x5

Power Cleans
95x5
115x5
135x5
160x3

Standing BB Military Press
120x5
120x5
120x5

DB Shrugs
70'sx8
80'sx8
95'sx8

collin44
05-01-2008, 08:48 AM
Got back into town last night with a little jet-lag but still had a pretty good workout. Felt good to add the 35 lb plate on the bench...225 is not too far away!

Squat
135x8
185x5
245x5
245x5
245x5

Dead
135x8
225x5
285x5


Bench
135x8
185x3
205x5
205x5
205x5

Dips
BWx5
BWx5
BWx5

collin44
05-03-2008, 07:49 PM
Squat
135x8
205x5
245x5
245x5
245x5

Power Cleans
95x5
115x5
135x5
170x3

Standing BB Military Press
120x5
120x5
120x5

BB Shrugs
165x8
215x8
215x8

EZ Bar Curl
70x8
80x5
90x5
100x5

collin44
05-06-2008, 09:12 AM
Squat
135x8
205x5
255x5
255x5
255x5

Dead
135x5
225x3
295x5


Bench
135x8
185x3
205x5
205x5 (Got a bloody nose after this set...dry arizona air I guess. Was in the bathroom for like 10 min so I was a little off on my last set)
205x2

collin44
05-08-2008, 09:53 AM
I decided to switch from the cleans to the bent row. I can tell me form is ****ty so I might as well add in something that I can be confident in my form and the fact that I am actually working the intended muscles. Woke up with sore legs for the first time in a long time after last night's workout. Here it is:

Squat
135x8
205x5
255x5
255x5
255x5

Bent Row (First time doing them so I was trying to figure out a good working weight)
95x8
115x5
135x5
155x5
155x5

Standing BB Military Press
125x5
125x5
125x5

collin44
05-12-2008, 09:18 AM
Horrible workout yesterday...pretty hungover. I decided to deload on bench since I failed for the first time last chest workout.

Squat
135x8
205x5
255x5
255x5
255x5

Dead
135x5
225x3
295x5


Bench
135x10
155x5
185x5
185x5
185x5

collin44
05-18-2008, 01:09 AM
Was traveling in the boonies all week (Arkansas/Mississippi) so there were no gyms to work out at. Also, with the time difference I was up at 4 am everyday so I was too tired to even do bodyweight work. Hopefully the rest will be beneficial and I will continue to gain.

Today's workout

Squat
135x8
205x5
225x3
265x5
265x5
265x5.

Standing Barbell Military
95x5
115x5
130x5
130x5
130x5

Bent Row
130x5
130x5
130x5

DB Shrugs
50'sx8
70'sx8
80'sx8

collin44
05-19-2008, 08:48 PM
Workouts are getting pretty brutal towards the end...

Squat
135x8
205x5
265x5
265x5
265x5

Dead
135x5
225x3
295x5


Bench
135x10
165x5
190x5
190x5
190x5

Back Extension
45x8
45x8
45x8

Dips
BWx8
BWx8
BWx8

collin44
05-26-2008, 08:16 PM
Gonna have to switch up my routine soon. I travel so much that I need a routine where I can work out 2-3 consecutive days and then take a couple off while I travel. Failed on my final set of standing BB Military but it felt damn good to throw 135 up for 2 sets of 5 and 1 of 3.

Today's workout

Squat
135x8
225x5
275x5
275x5
275x5
45x8 ATG
95x8 ATG

Standing Barbell Military
95x5
115x5
135x5
135x5
135x3

Bent Row
135x5
135x5
135x5

Back Extension
45x8
45x8
45x8

Decline Situps
25x8
25x8
25x8

collin44
05-28-2008, 09:38 PM
Due to my ****ed up work schedule and traveling I have switched up my routine to one recommended by Rhodehouse. Some of the lifts call for 10 reps instead of 5 like im used to...I was out of breath half my workout!

Bench
135x10
175x5
185x5
190x5
195x5
200x5

Bent Row
115x10
125x10
135x10

Incline
135x10
145x10
150x10

Lat Pulldown
105x10
135x10
155x10

collin44
06-03-2008, 09:09 PM
In Olive Branch, MS with no gym again. At least got in a workout last night before I left:

Deadlift
135x8
185x5
225x5
255x5
275x5
305x3 (PR)

Lunges
BWx10
40x10
40x10

Back Extension
45x10
45x10
45x10

ez bar curl
65x10
70x10
70x10

collin44
06-07-2008, 01:03 PM
Yesterday:

Standing BB Military
95x5
105x5
115x5
120x5
125x5

Row
105x10
115x10
125x10

CG Bench
95x10
105x10
115x10

Decline Situp
45x10
45x10
45x10

collin44
06-09-2008, 09:11 PM
Tonight's Workout:

Squat
45x10
135x5
185x5
225x5
245x5
265x5
135x5 ATG

RDL
135x10
155x10
155x10 (Damn these tightened up my hamstrings)

Back Extension
45x10
45x10
45x10

Decline Situp
45x10
45x10
45x10

collin44
06-17-2008, 01:44 PM
Last Night:

Bench
135x10
155x3
175x3
185x3
195x3
200x3
205x3

Row
135x10
145x10
145x10

Lat Pulldown
135x10
155x10
155x10

Incline Press
135x10
135x10
135x10

collin44
06-18-2008, 08:13 PM
Tonight:

Deadlift
135x8
225x3
245x3
265x3
275x3
295x3

Lunges
40x10
40x10
40x10

Back Extension
45x10
45x10
45x10

Decline Bench Sit-up
45x10
45x10
45x10

collin44
06-25-2008, 09:37 AM
Last Night

Stand BB Military
95x3
105x3
115x3
125x3
135x3

Row
115x10
125x10
125x10

CG Bench
105x10
115x10
125x10

EZ Bar Curl
65x10
70x10
75x10

Decline Situp
45x10
45x10
45x10

collin44
06-26-2008, 03:39 PM
Last night:

Some idiot was in the only rack the entire time playing with his ipod and doing some very poor deadlifts so it messed up my whole workout. I started with situps figuring he would be done after 10 minutes but that didnt happen...

Decline Situp
45x10
45x10
45x10

Back Extension
45x10
45x10
45x10

RDL
135x10
155x10
165x10

Calf Raises
45x10
70x10
70x10
45x10

ATG Squat (Legs too tight to do what I was supposed to after waiting around 45 minutes for the rack)
95x10
115x10
135x10

collin44
11-30-2008, 03:08 PM
Haven't had time to post in a long ass time, made partner at my company and the economy took a nosedive so now we are fighting to stay alive while other real estate companies all around us are crumbling down. Lost a bunch of money on my house (phx real estate market kicked my ass) too so lifting hasnt been the main focus since July. I still worked out 1-2 times a week during times I was in town, but with all the stress from work/home it wasnt my main focus. However, back in September I realized the only thing I'm really in control of right now is my health so i've been back in the swing of things for the past 3 months. Gonna try and get the journal going again too.
(Attached pic is for MY reference, cant tell but I went from 200 down to 185 and bulked back up to 200. Body fat is still down from start and size and strength are up)

Tuesday 11/25: Boxing 45 Min
Wednesday 11/26: Boxing 45 Min
Friday 11/28:

Dead Lift
135x10
185x10
225x5
275x5
295x3
315x3
355x1
225x5

Clean & Press
115x5
115x5
115x5
115x5
115x5

Dumb bell Shrugs
70'sx8
80'sx8
90'sx8

Arnold's
35'sx8
45'sx8
50'sx8

Upright Row
70x8
80x8
90x8

Back Extension
45x8
45x8
45x8
45x8

Saturday 11/28

Squat (Keep legs light now to try and get some speed goin)
135x8
185x8
225x8
225x8

Lunges
60x8
70x8
80x8

Angled Leg Press
180x8
230x8
270x8
320x8

Single Leg Calf on Leg Press
45x8
45x8
45x8

Calf Raises
70x8
95x8
120x8
145x8

Decline Situp
45x12
45x12
45x12
45x12

collin44
12-02-2008, 09:25 AM
****ty workout last night...busy at work so had to skip lunch so was going on about 500 calories at 5:30 pm

Warmup: Jump rope 3x100 jumps

Bench
45x20
135x10
185x5
185x5
185x5
135x10

DB Press
65x8
65x8
65x8

Incline
135x8
135x8
135x8

Machine Fly's
100x8
120x8
150x8

Tricep Pull Downs w/ Rope
100x8
110x8
120x8

collin44
12-04-2008, 08:39 AM
Tuesday:
Boxing 30 min

Wednesday:

Deadlift
135x10
185x5
225x5
245x5
275x3
295x1
305x1
315x1
225x5

Clean & Press
115x5
115x5
115x5
115x5
115x5

Lat Pulldown
150x8
165x8
180x8

DB Shoulder Press
50'sx5
55'sx5
60'sx5
65'sx5
70'sx5

DB Shrugs
70'sx8
80'sx8
95'sx8

BB Upright Row
80x8
90x8
90x8

collin44
12-08-2008, 08:25 PM
Tonight

Bench
45x20
135x10
155x8
175x6
185x4
195x2
215x1

DB press
50x5
60x5
70x5
80x5
80x5

DB Incline
50x8
60x8
65x8

Close Grip Bench
115x8
135x8
135x8

Dip Machine
250x8
275x8
300x8

collin44
12-11-2008, 08:41 AM
Tuesday: Boxing 30 min

Wednesday:

Deadlift
135x5
225x5
245x5
275x5
295x1
315x1
335x1

Clean and Press
95x5
115x5
135x5
135x5

DB Shrugs
75'sx8
85'sx8
95'sx8

Arnold's
50'sx8
55'sx8
60'sx8

Close grip row (pulley machine)
135x8
155x8
170x8

Upright Row
60x8
70x8
70x8

Back Extension
45x8
45x8
45x8

Going to try and track some protein intake to see if i need to up it.

Chicken Parm Lean Pocket: ?
Protein shake: 68g
Subway footlong chicken breast: 48g
Protein shake: 50g
Granola bar w/protein: 5g
Boars Head Turkey: 15g

~Total= 186g

collin44
12-12-2008, 09:54 AM
Thur:
Boxing 45 min

collin44
12-15-2008, 08:41 PM
Saturday (Irongloves)

3 Laps around building with 15lb medicine ball

Suicide sprints with backpedal on the way back

Sand Bag Squats
15kgx10
20kgx10
25kgx10
30kgx10

Walking lunges
20's
25"s

Speed bag

Double end bag

DB Curls
25'sx8
30'sx8
40'sx8
40'sx8
40'sx8

ez bar curl
45x8
65x8
80x8
80x8
80x8

pullups
8
5

collin44
12-15-2008, 08:46 PM
Monday

warm up: Bench barx25

Db Flat Bench
55'sx5
65'sx5
75'sx5
85'sx5
95'sx5

DB Incline
55'sx5
60'sx5
65'sx5
70'sx5
75'sx5

Flat Bench (Form)
135x10
135x10
135x10

Incline (Form)
135x8
135x8
135x6

Close Grip Bench
135x6
135x6
135x6

Weighted Decline Situp
45 Pound Platex12
"x12
"x12
"x12

collin44
12-20-2008, 10:07 AM
Tuesday
Boxing 30 Min

Wednesday
Office xmas party

Thur
Boxing 60 min

Friday

Deadlift
135x5
225x3
275x3
295x1
315x1
335x1
365x1 (PR)

BB Shrug
135x8
185x8
225x8

Lat Pulldown
135x8
155x8
165x8

DB Shrug
70'sx8
80'sx8
90'sx8
105'sx6

DB One Arm Row
40'sx8
70'sx8
70'sx8

Back Extension
45x10x3 sets

collin44
12-23-2008, 12:10 AM
Tonight

Squat
135x5
185x5
225x5
225x5
225x5

DB Press (weight of 1 dumb bell)
55x5
60x5
65x5
70x5
70x5

Lunges
50x8
60x8
80x8

Arnolds
35x8
40x8
45x8

Calf Raises
75x8
100x8
125x8
150x8

Upright Row
50x8
60x8
80x8