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heathj
09-29-2004, 08:18 PM
don't wanna look for my last old journal, so i'll start a new one. i am gonna bulk this fall, not sure my goal weight, but i want to gain a fair amount with minimal fat if possible. here is a workout and diet i set up...they might change around but here is the corner stone of my bulk.

1st week
mon -
flat bb: 4 sets x 4
incline db: 3 sets x 3-5
db flies: 3 sets x 3-5
skulls: 3 sets x 8
dips: 4 sets x 6-8
pushdowns: 3 sets x 8-10
abs

weds -
deadlifts: 4 sets x 10
pullups: 3 sets x 10-12
bb rows: 3 sets x 10
bb curls: 4 sets x 3-5
alternating db curls: 3 sets x 6
gripper: 3 sets x 10
wrist curls: 3 sets x 10

fri -
squats: 4 sets x 4-6
sldl(stiff leg): 3 sets x 4
leg extensions: 3 sets x 6
leg curls: 3 sets x 6
calves: 4 sets x 6
side raises: 3 sets x 5
front raises: 3 s ets x 5
shrugs: 3 sets x 4-6
abs

-alternate weeks-

2nd week
mon -
flat bb: 4 sets x 8-10
incline db: 3 sets x 8
lying overhead press: 3 sets x 8
skulls: 3 sets x 4-6
dips: 4 sets x 4-6
pushdowns: 3 sets x 4-6
abs

weds -
sldl(straight leg): 4 sets x 4-6
pullups: 3 sets x 4-6
bb rows: 3 sets x 4-6
bb curls: 4 sets x 8-10
alternating db curls: 3 sets x 8-10
concentration curls: 3 sets x 10
gripper: 3 sets x 10
wrist curls: 3 sets x 10

fri -
squats: 4 sets x 8-10
sldl: 3 sets x 6-8
leg extensions: 3 sets x 10
leg curls: 3 sets x 10
calves: 4 sets x 15
side raises: 3 sets x 8-10
front raises: 3 s ets x 8-10
shrugs: 3 sets x 12
abs

7am -
protein bar
coffee

9-10am -
3 tbsp peanut butter
2 slices wheat bread

12pm -
can of tuna (37.5g pro/0g carbs/1.5g fat/170 cals)
1 tbsp mayonnaise (0g pro/0g carbs/10g fat/90 cals)
2 slices wheat bread (4g pro/40g carbs/3g fat)

2:30pm -
20g protein
1 tbsp peanut butter

5pm -
4 eggs
2 slices wheat bread

postworkout (6-7pm) -
40g protein
60g dextrose

8pm -
100-150g chicken (30g pro/0g carbs/1.5g fat/150 cals)
3/4 cup rice & sauce (4g pro/40g carbs/0g fat/176 cals)
2g fish oil (2g fat/18 cals)

9-10pm -
3 slices turkey (30g pro/0g carbs/1.5g fat/150 cals)
2 slices bread (4g pro/40g carbs/3g fat)
1 tbsp mayonnaise (0g pro/0g carbs/10g fat/90 cals)
40g protein

11-12am -
3/4 cup 2% cottage cheese (25g pro/8g carbs/4g fat/200 cals)
2g fish oil (2g fat/18 cals)

(figure out macros)

wish me luck and its good to be back.

BigNic
09-29-2004, 09:38 PM
good luck man

galileo
09-30-2004, 05:12 AM
Voolllllluuuuuuummmme.

BIG C
09-30-2004, 05:38 PM
Kepp it up Bro!

heathj
10-04-2004, 08:03 PM
monday 10/4/04 -
flat bb: 45 x 8, 135 x 8, 185 x 4, 4, 4, 4
incline db: 45 x 6, 55 x 5, 65 x 5, 70 x 5
db flies: 35 x 5, 5, 5
skulls: 75 x 8, 8, 8
dips: 4 sets x 10
2 arm pushdowns: 60 x 8, 80 x 8, 8
gripper: 95 x 10, 10, 10
wrist curl machine: 15 x 10, 10, 10
wrist curls: 45 x 10, 10

7am -
protein bar
12 oz. coffee

9-10am -
3 tbsp peanut butter
2 slices wheat bread

12pm -
can of tuna
1 tbsp mayonnaise
2 slices wheat bread

2:30pm -
20g protein
1 tbsp peanut butter

5pm -
100g chicken
3/4 cup rice
1 tbsp soy sauce

postworkout (6-7pm) -
40g protein
60g dextrose

7pm -
3 slices turkey
2 slices bread
1 tbsp mayonnaise

9-10pm -
???

11-12am -
???

going good, just ate my turkey sandwich and i am hungry again, so maybe i will eat something else. workout went well. i got a new bike so i rode down to the gym to work out. not too far, maybe a 1/2 mile or a mile.

heathj
10-07-2004, 07:28 PM
back/biceps yesterday on the 6th. did some light deads with 185 for 10 reps and it killed my hamstrings...i haven't done deads or legs in a while...or really worked out very hardcore in a month or two. deads felt awesome though. legs tomrorow.