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View Full Version : Ok I am officially bulking "progress journal"



Joey4645
12-29-2008, 12:45 PM
This is me right now, taken on December 25, 2008
im 5'11, 153 lb and 9% bodyfat 16 years old.
Starting yesterday, I started bulking.
Increased my daily calorie and protein intake by 1000 and 100 grams per day
so currently im at 4000 calories and 200 grams of protein.
Below the pics is my newly modified routine, criticism appreciated.
Suggestions will be highly appreciated.
My goal is to reach 165 within 3 months.
I will post pics after the 3 months have elapsed


http://forum.bodybuilding.com/photo/data/500/medium/12_25_08_.JPG
http://forum.bodybuilding.com/photo/data/506/medium/12_25_08_1.JPG
http://forum.bodybuilding.com/photo/data/506/medium/12_25_08.JPG



Monday - Shoulders and Triceps, abs

Shoulders 4 sets , 12-10-8-6 reps = applies for all

Smith Machine Shoulder Press
Dumbbell Lateral Raise
Dumbbell Reverse Fly
Dumbbell Shrugs

3 sets , 10-8-6 reps = applies for all

Triceps

Lying Tricep Extension
One Arm Cable Extension
One Arm Dumbbell Extension

abs

lying leg raises 3 sets 10,8,6
decline crunches 3 sets to failure



Tuesday - Back

Back 4 sets , 12-10-8-6 reps = applies for all

Wide Grip Pull Up
Close Grip Pull Down
One Arm Dumbbell Row
Bent Over Barbell Row

Wednesday - rest

Thursday

Chest and Biceps

Chest 4 sets 12,10,8,6 reps

Incline Dumbbell Bench Press
Barbell Bench Press
Incline Dumbbell Flys
Cable Crossovers

Biceps 3 sets 10,8,6 reps

Incline Dumbbell Curl
Preacher Curl
Standing Hammer Curl


Friday - legs and abs

Quads, Hamstrings & Glutes 4 sets to all 12-10-8-6 reps

Squat
45 Degree Leg Press
Leg Extension
Stiff Legged Deadlifts

Calves


Seated calf Raise 3 10,8,8
Standing Calf Raise 3 15,12,10

abs

lying leg raises 3 sets 10,8,6
decline crunches 3 sets to failure



Thanks to everyone who has been helpful on the site.

ELmx479
12-29-2008, 04:00 PM
You have the right idea for your calories but, You need to throw that program away for bulking. Too much volume, you need rest to grow. Search "Starting Strength" and do that.

Joey4645
12-29-2008, 07:02 PM
You have the right idea for your calories but, You need to throw that program away for bulking. Too much volume, you need rest to grow. Search "Starting Strength" and do that.

Really lol?
i felt like it was insanely short, i left the gym 3 times faster then i usually leave with my original program.

BULK_BOY
12-29-2008, 07:11 PM
This is the Hardest lesson to be learned by newbies for Bulking.

You MUST workout Harder, but in a SHORTER time frame. (less workouts per week & less time in the gym) :)

Joey4645
12-29-2008, 08:12 PM
This is the Hardest lesson to be learned by newbies for Bulking.

You MUST workout Harder, but in a SHORTER time frame. (less workouts per week & less time in the gym) :)

hmm make a workout more intense and more impacting but with less time spent at it.
i don't follow?

Kong
12-29-2008, 10:28 PM
http://startingstrength.wikia.com