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Big & Tall
11-13-2002, 03:42 PM
Alright, the time has come. I have a lot of work to put off, so I am starting my journal. I have taken some pics to post, but they have not been developed yet, so that will have to wait.

My current stats:
Age: 22
Ht: 6'6"
Wt: 229 lbs
bf %: ??

I am currently a little over a week into my first serious bulk. By serious, I mean this is the first time that I have kept a strict journal, and I am new to the whole HIT thing (have been waaaay too high volume for the past 1.5ish years) so this is really turning over a new leaf for me.

For right now, I just want to get bigger and stronger. I am sick of my Go-Go-Gadget arms and freak-o-nature ROM's keeping my weights down, and I am not going to stand for it anymore. I am not sure what my maxes are right now--my squat needs the most work, so that is what I am going to work hardest on improving.

A couple of weeks ago, I deadlifted 300x9, but I hurt my back since, so I am just now working back into that. Squat max is untested, and bench, for a best guess, I would say I'm at around 225x3-4.

I would like to get my bodyweight to 245 by the end of January, without too much fat gain.

To anyone reading this, what kind of strength gains can I expect on this program? (I am currently following WBB Routine #2)

DIET: I am trying to keep it low GI. I have been having some whole wheat bread, which is moderate GI (or so I think), for the sake of convenience, but other than that, it is all low. Maintenance calorie level is unestablished, but so far I've been around 4500/day, and my weight initially went down, but now seems to be coming back up, so that will require some tweaking.

Guess that's it for now.

Paul Stagg
11-15-2002, 10:47 AM
Your gains will depend on a host of factors. It isn't unreasonable to expect to gain 15 pounds, but in order to do it by the end of Jan would require you get everything right, AND that it be the right time for the gains to happen.

Saturday Fever
11-15-2002, 11:01 AM
The WBB routines are bodybuilding routines. Of course you'll see some strength gains, but don't expect phenomenal strength gains. If you want to add strength, lift like a powerlifter.

I'm 6'4 and have insane ROM on everything as well, so I wish you luck. Bench and squat are our worst enemies.

Big & Tall
11-25-2002, 03:19 PM
Alright, school has been molesting me lately, so I have been behind on posting to the journal. I've been keeping up with the training and recording that. Diet has slipped some, but on the whole, I have been keeping around 4500 cals/day. Now that things are calmed down a bit, I can get back to being more rigorous about that.

Below are my workouts since I started recording them. I'll be posting diet starting soon, but for now, I'm just going to get caught up on the lifting.

Big & Tall
11-25-2002, 03:27 PM
FRIDAY 11/8/02--SHOULDERS/BI'S/TRI'S

Seated DB Press
20 lbs x 10 (w/u)
60 x 6, 60 x 5

Superset with Lateral & Front Rasies
22.5 x 5, 20 x 6 (Lateral)
22.5 x 4.5, 20 x 4.5

Inc. Skull Crushers
70 x 11, 70 x 9

Inc. Db Curls
15 lbs x 12 (w/u)
37.5 x 10, 37.5 x 8

Dips (WEAK, I Know!)
+25 x 6
BW x 9

Hammer Curls
37.5 x 9.5, 37.5 x 8.5

Big & Tall
11-25-2002, 03:31 PM
MONDAY 11/11/02 CHEST AND BACK

Inc. Db press
70 x 9.5, 70 x 9

CG Chins (Also weak!)
BW x 7.5 (palms away), BW x 6.5 (toward)

Flat Db flys
32.5 x 12, 32.5 x 11

Deadlift (First time at the DL's since I hurt my back, took it a little easy)
275 x 10, 275 x 7

Dec. Bb press
215 x 7, 205 x 6

Cable rows
135 x 11, 135 x 9

Big & Tall
11-25-2002, 03:35 PM
WEDNESDAY 11/13/02--LEGS

Bb squat (every rep below parallel)
205 x 17, fail, drop to 185 x 6 (no rest), fail
*Since I didn't get 20, I reracked the weight, took some off and immediately went for more)

Hammer Strength Leg press
400 x 20

HS Leg ext
47.5 each x 13

HS leg curls
95 x 14, 115 x 10

Standing Calf raises
200 x 22, 190 x 18

Big & Tall
11-25-2002, 03:40 PM
FRIDAY 11/15/02--SHOULDERS/BI'S/TRI'S

Had a slight cold, energy okay

Db military press
60 x 7, 60 x 5, 60 x 4

Superset with Lateral and front raises:
22.5 x 5.5, 20 x 6, 20 x 5.5 (Front)
22.5 x 4.5 & 20 x 2, 20 x 5.5, 20 x 4.5 (lateral)

Inc. Skull crushers @ 45 deg.
75 x 9, 75 x 9

Inc Db curls
37.5 x 11 (slight cheat left side last rep)
37.5 x 10

Dips (still weak, but improving)
+25 x 7
BW x 10

Hammer Curls
37.5 x 11, 37.5 x 10, 9 (R,L)

Big & Tall
11-25-2002, 03:46 PM
MONDAY 11/18/02--CHEST & BACK

11:00 PM
Moderate cold today, only 3 hrs sleep last night. Energy okay because I just got out of an exam. :swear:

Inc. Db press @ 45 deg
25 lbs x 15 (w/u)
70 x 10, 70 x 8 w/ fingertip assist

CG chins
BW x 8 (hands away), BW x 6 (twd.)

Flat Db flys
35 x 9, 35 x 8

Beginning to feel the lack of sleep now

Deadlift
285 x 8, 275 x 7

Feel really tired after DL's

Dec. Bb press
215 x 8

Decided to cut my losses and go home at this point

Big & Tall
11-25-2002, 03:52 PM
WEDNESDAY 11/20/02--LEGS

11:00 PM

Still have slight cold. Energy okay--been trying to catch up on sleep

Bb squats (all below parallel)
215 x 15, drop to 205 x 6, drop to 185 x 6, all to failure
*Again, didn't get my 20 at first, so tried to punish myself with a couple of drop sets (no rest)

HS Leg press (Feeling exhausted/naseous from squats)
400 x 8 (on outer rack) drop to 200 inner, 200 outer x 12
(Moved the weights in to the inner rack to make it a little easier, again, wiped out from squatting tonight)

HS leg ext.
50 x 6, drop 45 x 6

HS leg curls
100 x 13, 100 x 10

Seated calves
90 x 23

Standing calves
200 x 21

Big & Tall
11-25-2002, 04:01 PM
SUNDAY 11/24/02--SHOULDERS/BI'S/TRI'S

This workout got bumped back a couple of days so I could spend some time with my girlfriend on Friday and Saturday.

Energy was good, but drank last night (Phi Sig formal).:alcoholic

Dec Crunches
2 x 15 x +25

Oblique Crunches
+10 x 15 each side-went a little too light, but finished out anyway
2 x 15 x +25 each side

Db military press
25 lb x 14 (w/u)
65 x 6, 65 x 5, 60 x 5

Superset with Lateral and front raises
20 x 6, 20 x 5.5, 17.5 x 5 (lateral)
20 x 6, 20 x 5, 17.5 x 5 (front)

Inc Skulls @ 40 deg.
75 x 9, 75 x 9

Inc Db curls
40 x 10, 9 (R,L), 40 x 9,8 (R,L)

Dips (Tri's felt a little beat today, no gain from last week)
+25 x 7, BW x 8

Hammer Curls
40 x 9, 40 x 8

Big & Tall
11-25-2002, 04:04 PM
Well, there, now I am caught up on my training log. Will try to stay with it better from now on, and start posting diet, too. On that note, I have been on the bulk for about 3 weeks now, and my weight is up to ~233, which is a little over 3 lbs up from where I started, after getting over some wierd weight fluctuations at the beginning, so that is good.

Big & Tall
12-02-2002, 06:23 PM
First night back after a week off for Turkeyday & a wedding. Felt good, plenty of rest over the break. Diet wasn't great, but no loss in weight ('bout broke even), and I think it helped my psychologically.

MONDAY 12/02/02--CHEST AND BACK

Inc. Db press
75x10; 75 x 7--felt a lot stronger after the break

Chins
BW x 8; BW x 6--no gains here, getting a little frustrated

Flat flys
35 x 10; 35 x 9

Deadlifts
300 x 9

Had to cut the workout short at this point, but I don't feel too bad about it. I was fairly well cooked after the Dl's.

Big & Tall
12-04-2002, 11:39 PM
WEDNESDAY 12/04/02--LEGS

Today's workout didn't feel good for a host of reasons:
--Have been low on sleep lately--about 4 hours/night for the past few.

--My lower back didn't feel fully recoverd from deads on Monday, which hurt my squat. Think I'm gonna leave out the DL's next week, try some more direct lat work (since they haven't been progressing real well) and see if it helps my squat.

--Felt kinda ill. Had a low-to-mid grade case of the runs all evening, and was a little dehydrated as a result. Guess I ate something bad....

Alright, so here's the workout. Lifts weren't terrible, despite the above.

Dec. Crunches
+27.5 lb Db x 10, 10

Russian Twist (first time--holy balls these are hard!)
25 lbs x 10, 10

Squats, as always, b/p
225 x 5 drop to 205 x 12 drop to 185 x 6 drop to 135 x 5.5, all to failure except 1st set

Leg press (hammer str.)
400 (outer rack) x 20

Nautilus leg ext (h/s was tied up.)
55 x 10 each side

HS leg curl
105 x 11, 10

HS seated calves
95 x 25

Standing Calves
210 x 21

Well, despite being crapped out (no pun intended), I guess there were some moderate gains this week. Will rest more this week and try the above mentioned variation next time, and see where it gets me.

Big & Tall
12-10-2002, 12:22 PM
School-->:whip: <--me

Yeah..... Things have been rough lately. Haven't been able to eat totally clean (lot of bread, etc), but weight has been climbing about right. I'm up to 235, and think I'm gonna continue this bulk on up to 245-50ish.

Sleep has been crap, but things are getting a little lighter w/ school now, so I should get a chance to catch up a bit.

Big & Tall
12-10-2002, 12:30 PM
FRIDAY 12/06/02--SHOULDERS/BI'S/TRI'S

Decent amount of sleep last night--about 6.5. Energy good, feeling pissed--computer ate about 3 hours of work on my project right before the gym.

Seated Db press
70 x 3.5 (Wanted to try, turned out to be too heavy. Gotta get some magnetic add-on wts.)
65 x 4.5 (Feelin beat from trying heavy wt)
60 x 7
Last 2 sets SS w/ Laterals & fronts
20 x 6, 17.5 x 6.5 (lat)
20 x 6, 17.5 x 6.5 (F)

Inc skulls (nice gain here)
80 x 9, 80 x 9

Inc Db curls
40 x 11,10.5 (R,L), 40 x 10,9.5 (R,L)

Dips
+25 x 7, BW x 10

Hammer Curls
40 x 10, 40 x 9,8.5 (R,L)

Big & Tall
12-10-2002, 12:31 PM
If anybody is reading this, should I do anything to try to correct R/L side strength imbalances, or just ride it out?

Big & Tall
12-11-2002, 08:48 PM
Energy feels low lately, and my sleep patterns have been totally screwed. I feel really guilty about not tracking my diet, but as I said above, I guess it is going okay, cause I am still gaining wt. at about the right pace. Here's Tuesday's w/o: (shoulda been monday, but only had about 2.5 hrs sleep b/c of my &*^%^%^&%*&*** waves project :swear: that died, plus Dr. Dipsh*t's test :bash: )

TUESDAY 12/10/02--CHEST & BACK

As mentioned above, low energy (6/10). Felt a little dehydrated, too.

Inc Db press (down from last week, which sucks)
75 x 9, 75 x 7

Chins
BW x 8.5, BW x 6.5

Flat Flys
35 x 11, 35 x 9

WG pull downs
180 x 8, 165 x 9

Really starting to get tired at this point

Shrugs
315 x 15 (Bb), 110 x 13 (Db)--grip failure

Dec Bench
215 x 8, 215 x 5

Cable rows
172.5 x 8, 165 x 6

SPENT!!!

Well, as I mentioned, decided not to DL this week, so hopefully that will help me in the squat department.

Paul Stagg
12-12-2002, 07:47 AM
Originally posted by Big &amp; Tall
If anybody is reading this, should I do anything to try to correct R/L side strength imbalances, or just ride it out?

Ride it out. As long as they aren't interfering with sports performance or anything like that, they'll even out on their own. You are doing what you need to do.

Training looks great. Keep it up.

Big & Tall
12-12-2002, 11:37 AM
Thanks for the input, Uncle Pauly. It means a lot that you are in here reading my journal.

Big & Tall
12-14-2002, 12:53 PM
Well, workouts have been pushed back by one day each this week, after my test on Monday night (God, this has been a long week.) On the bright side, I've managed to secure my grade in math after a brief talk w/ my prof, so that has greatly reduced my stress level. Thursday was legs--quite a bit of soreness today--and tonight is shoulders/bi's/tri's. Think I'm gonna stick with wbb#2 for one more week (finals week--uhg.) Then I will take Christmas week as a semi rest week--work on squat form a little, and take one day to test my squat/dead/bench max with Goon while I am home.



THURSDAY 12/12/02--LEGS

Energy 7/10--not great, not bad

Bb squats:
225 x 12, 205 x 3, 185 x 8, 135 x 5 (drops, all to failure)

HS leg press
400 x 20 on outer rack. Felt stronger this week--less assistance on last couple reps

Pretty much dead at this point.

HS Seated calves
100 x 30

Gripper
90 x 15

Hoist machine leg curls (stupid tool doin' 10 sets on the Hammer Strength machine)
#9 (wt=???) x 10

Standing calves
220 x 23

Skimped on the leg curls & extensions a little, but think I pretty much completely killed my legs anyway. On a side note, this was definitely the closest I have come to puking yet--soon....

Big & Tall
12-16-2002, 07:22 AM
Weight is still climbing, and the semester is almost over. :clap:

SATURDAY 12/14/02--SHOULDERS/BI'S/TRI'S

Good wo tonight. Energy 8/10, on about 8 hrs sleep.

Dec. Crunches
30 lb Db x 20, 30 x 15

Russian Twist
25 x 10, 25 x 10

Db military press
25 x 12 wu
70 x 5, 65 x 6

SS w/ raises
20 x 6, 20 x 6 (F)
20 x 6, 20 x 6 (L)

Skulls @ 40 deg
80 x 11, 80 x 10

Inc Db Curls
45 x 7, 6.5 (R,L) (knew this was too heavy for 10, but wanted to try)
40 x 10

Dips
+25 x 8, BW x 10

Hammer Curls
40 x 11, 40 x 9, 8.5