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View Full Version : antonioNHB's big BULK journal...the road to 20lbs of MASS w/pics!



antonioNHB
02-09-2005, 12:41 AM
hello everyone. i have just started a new routine for a big BULK, this is MUCH different than my last routine. i will be logging every workout i will be doing for the next 20 weeks or so and including progress pics every week or two. i have decided to go with the 3 day split because i consider myself a hard gainer and i need a lot of time to recover. before i was sold on this routine i was hitting the gym 6-7 days a week 2-3 hours at a time, i found myself not gaining anything using this method even after consuming 4000+ calories a day. rest is very important and now its finally evident to me. heres what i did last nite. thank you all for your time :)

monday: chest shoulders and tris
flat bench press with bar
2 warmup sets - 8reps/140LBS
in between my warmup and first set i tried to max out with 1x245, i failed :\
set 1: 7 reps, 185lbs
set 2: 5/195
superset with flat dumbell flyes 30lbs x 6 reps
set 3: 2/205
superset 5x30lbs
set 4: 1/225lbs
superset 4/30
set 5: burnout set 11x135lbs

military press with bar
warmup 1: 8x80lbs
warmup 2: 8x90lbs
set 1: 6x100
set 2: 5x110
set 3: 4x120
set 4: 1x135
superset with side lateral raises 15lb dumbells 8 reps
set 5: burnout 7x100
superset 8x15s

weighted dips superset with tricep pushdowns
set 1 dips: 8x30lbs
pushdowns: 5x130
set 2 dips: 6x30 lbs
pushdowns: 7x130
set 3 dips: 6x30
pushdowns: 6x140
set 4 dips: 14/Body Weight
pushdowns: 9x120

my diet usually looks like this:
upon waking up i take 3/4 a serving of CYTOGAINER w/all vitamins. 2-3 hours later i will try to eat 5 eggs with 4 slices of wheat bread, 2-3 hours later i eat 6oz of tuna or 6 oz of boneless skinless grilled chicken breast with a cup of rice, spinach or beans on the side. 2-3 hours later i take another 3/4 serving of cytogainer, i hit the gym and take a full serving of cytogainer upon returning home, then 2-3 hours after this i will normally take in tuna, chicken, or steak with a side of spinach, rice, or another vegetable.

to sum it up, i take in about 3800calories, 280g of protein and a LOT of carbs. i eat the same just about every single day, but at the end of the week on a saturday or sunday my girlfriend and i will go out to eat and i will give myself a free meal, usually sushi or steak and a loaded baked potato.

here are my current stats and measurements:
i am 21 years old, 161lbs, 5'9"
arms flexed: 15 1/2"
chest: 41"
calves: 14 1/4"
forearm: 12"
thighs: 22 1/4"

sorry for the long introduction, thank you all for your time, please critique my routine because constructive criticism expands minds. if you have any questions please pm me. thank you.
-antonio-

Mic Soloist
02-09-2005, 07:12 AM
Glad to see you started a journal man. Looking forward to seeing your progress.