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CrashingCraig15
11-18-2002, 07:17 PM
Hey everybody, I am new to this forum but I am not new to the world of weightlifting. I just turned 17 years old a week ago and i have been lifting since i was 15. For the first year of weightlifting I was just fooling around and getting a good workout in probably once a week. But last year I started getting serious, but I was still clueless on what kind of workout was for me. I tried high volume, HIT, and HST. But the kind that worked for me the most is just heavy weight for about 4-10 reps and medium volume. I think that this journal is gonna help me stay motivated and do better in the gym. I am looking to gain a good 20 pounds on this plan. I am 6 foot and about 185-190 pounds with about 12% body fat. My split looks like this:

Monday-chest and shoulders
Tuesday-legs
Wednesday-back and traps
Thursday-off
Friday-arms and neck

After a couple weeks on that i will switch it up to a push, pull, legs split. I am not worried about gaining fat on this plan cause i lose weight very easy.Feel free to suggest anything, I am always looking for help.

CrashingCraig15
11-18-2002, 07:25 PM
Today was chest and delts day. I felt pretty good throughout the day. So i was looking forward to a good lifting session.

Incline BB press-6 sets of 5-155,155,165,165,165,165
Flat BB press-2 sets of 6-165,165
Weighted dips-Bw+45x8, bw+45x6

Seated press machine 45s on each side-3 sets of 6
Side raises-20 each arm for 3 sets of 10

Diet was pretty good:
Breakfast-2 cups milk, 2 bowls of total
Lunch-2 hot dogs, 2 milks and fries
Post workout-protein shake and creatine
Snack- ellios pizza
Dinner- Meatloaf with salad and potatoes
Snack-Bowl of total

I get about 8 hours of sleep everynight. so i will only post it if it is different.

Mik
11-18-2002, 07:36 PM
Welcome to the forum and good luck!

CrashingCraig15
11-18-2002, 07:38 PM
Thanks I have been reading the forum for a while now.

MonStar
11-18-2002, 08:01 PM
Good luck bulking up CC, hopefully youll get good results. Keeping a journal helps out a lot man---seriously.

rookiebldr
11-18-2002, 10:38 PM
Another new journal, no wonder my journal's on page 2 in less then a day.

At any rate, welcome to the journal section Crashing Craig and good luck adding the 20.

BCC
11-18-2002, 10:42 PM
Good luck man. You definitely picked the right place to start a journal.

CrashingCraig15
11-19-2002, 03:06 PM
Thanks for the support guys. My chest and delts were pretty sore today, mainly my chest.I did legs today, my goals for legs are to increase my vertical jump mainly so i am not to worried about there size because i have good genes for legs.

Jump Squats-135x10 for 4 sets
Squats-185x8-185x6
Leg extensions-150,140,130,120,110,100x a couple reps before failure for each of them.
SLDL-185x10 for 2 sets
Lying leg curl-80x8 for 2 stes
I also did some calf work but i dont remember the weight. I did standing calf raises and leg press calf raises.
I always finish my legs of with one-legged squats for two sets to failure-with no weight.

Diet:
Breakfast-Hot chocolate with 2 cups milk and Total
Lunch-Hot dog, chicken nuggets, milk, and fries
Post workout-protein shake, creatine and turkey sandwich
Snack- Salami and provolone sandwich with 2 cups of milk
Dinner-1 roast beef sandwich and 2 turkey and cheese sandwiches.

GeneticallyGifted
11-19-2002, 03:21 PM
MUHA

MUHAHAHAH

MUHAH-MUUHAHAHAHAHAHAAAA

LET ME BE THE FIRST TO :spam: you!!!

Welcome

:windup:

this is a must!!

CrashingCraig15
11-19-2002, 04:14 PM
Thanks for the spam, I guess.

CrashingCraig15
11-20-2002, 07:00 PM
Today was back day, the weight room was to crowded to do traps so im gonna do them tomorow.

Pull-ups-BWx9,6,6,4,4
Db row-50x10, 60x8, 60x6
Cable row-130x8, 120x8, 120x6, 100x12
Pulldown-130x5, 120x6, Drop set 110,100,90,80,70 all sets done to failure, repeated that twice, second time done with lighter weights.

Diet:
Breakfast-protein shake and Total
Lunch-Grilled cheese, hot dog, fries and milk
Post-workout-creatine and protein shake
snack-clam chowder New england style
Dinner-Pork, sauerkraut, mash potatoes and salad
Snack-wheaties

Mik
11-20-2002, 07:22 PM
Nice back workout man! Wow that's alot of drop sets!

CrashingCraig15
11-21-2002, 06:36 PM
Didnt lift today. But I am looking forward to a good arm day tomorow. I will probably throw in some traps too.

CrashingCraig15
11-24-2002, 10:11 AM
Did arms yesterday. They are pretty sore today.
Close grip bp- 135x5x5
bb curls-100x5x5
Hammer curls-35x10, 40x6, 40x4
db overhead extensions-25x10,8,8
Cable curls-80x12,70x11,70x8
pushdowns-90x12,90x10,80x10

Diet:
Breakfast-shake and wheaties
Lunch-3 pieces of pizza, salad, hash brown and milk
post workout-protein shake and creatine
snack-2 roast beef sandwiches
Dinner- King buffet (a tradition before UFC)
Snack-protein shake

CrashingCraig15
11-24-2002, 10:14 AM
I might have done too much yesterday but the cable curls and pushdowns were done light. so i am not sure

CrashingCraig15
11-25-2002, 07:21 PM
Today was chest.Incline BB press-6 sets of 5-155,155,165,165,165,165
Flat BB press-2 sets of 6-165,165
Weighted dips-Bw+45x8, bw+45x6
Side raises-20 each arm for 3 sets of 10

Diet was normal.