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spencerjrus
10-31-2005, 11:26 AM
This is going to be a relatively short term journal marking my progress bulking from now until the new year. I'm currently 6'0'', 172 lbs, 7% bf. I will be 200 lbs by new years at around 10-14% bf. This is going to require a gain of almost 3lbs a week and I am looking forward to the challenge. My diet (of which I probably wont be following too closely because its too clean and I need more cals) and my routine follow. More interesting info to come as I venture further into this insane quest.

8am 1st Meal

2 cups whole milk
1 cup cottage cheese
1 cup yogurt

10am 2nd Meal

2 cups whole milk
1 bagel w/ butter
2 tbsp peanut butter

Noon 3rd Meal (pre workout meal)

2 cups whole milk
1 Turkey Sandwich on Whole Wheat
2 tbsp peanut butter
2 tbsp flaxseed oil

3pm 4th Meal

1 Chicken Breast
1 cup oatmeal w/ fruit

5pm 5th meal (before dinner snack)

2 tbsp peanut butter
1 cup yogurt


8-9pm Dinner

200+ calories of meat
150+ calories of veg
150+ calories of carb

11PM bedtime snack

1 cup cottage cheese
2 cups whole milk



Total Nutrient Information:
4490 Calories - 213 g fat 246 g protein 292g carb


Day 1:
Shoulders
Lats

Exercises:
Lateral Raises 4x6
Arnold Press 4x6
Bent Over Rows 4x6
Chin-ups 4x6
Pull downs 4x6

Day 2:
Chest
Calves
Forearms

Exercises:
Flat Bench 4x6
Iso-Bench 4x6
Pec Flys 4x6
Calf Machine 4x6
Wrist Roller x4

Day 3:
Legs
Traps
Biceps

Exercises:
ATF Squats 4x6
Leg Extension 4x6
ATF Stance Leg Press 4x6
DB Curls 4x6
Preacher Curls 4x6
Dumbbell Shrugs 4x6

Day 4:
Triceps
Erector spinae
Abs

Exercises:
Deadlift 4x6
BTN DB press 4x6
Tri Pushdowns 4x6
Decline weighted sit ups 2x10
Decline weighted stactic holds x4

spencerjrus
10-31-2005, 06:18 PM
Sleep: 8 hours

Diet: Missed one meal, will stay up late to make up for it. Not drinking enough water.

Gym:

Lateral Raises 4x6
Arnold Press 4x6
Bent Over DB Rows 4x6
Lat Pulldowns 4x6 1x5
Shoulder Press 4x4


Some noobs were abusing my pull up bar so I couldnt do chins, replaced with shoulder press instead because delts have been slacking.

diesel_dan
10-31-2005, 06:45 PM
Looking good man. Should stood by the noobs while posing, maybe even letting out a little growl. Then asking if they were done yet. Im sure that would of ran them off. Anyway's the shoulder press's are good too. Keep up the good work, and good luck with your goal.

spencerjrus
11-01-2005, 06:09 PM
Sleep: 10 hours (and I was still tired :( )

Diet: Excellent, didnt miss any meals and Im about to go binge at Islands.

Gym:

DB Bench Press 4x6
Iso Bench 4x6
Calf Raises 4x6
Pec Flys 4x6
Weighted Situps 10x4

f=ma
11-01-2005, 06:15 PM
damn dude, 3lbs a week is gonna be fun for you

what kind of weights are you moving here? 7% at 172 and 6', you must be absolutely ripped

spencerjrus
11-01-2005, 08:47 PM
damn dude, 3lbs a week is gonna be fun for you

what kind of weights are you moving here? 7% at 172 and 6', you must be absolutely ripped



1 rep max for ATF squat and deadlift is 210. Max bench is like 185. I started using 45 for all of the above back in february.

Im pretty lean, I purposely dont let myself work abs very often because having a six pack will get you laid pretty much daily where I live, so I stay motivated by reminding myself of all the mass I dont have.

spencerjrus
11-02-2005, 04:58 PM
Sleep: 10 hours

Diet: Excellent

Gym:
ATF Squats 4x5
DB Curls 4x 6
Iso Leg Extension 4x4
Preacher Curls 4x4
ATF Stance Leg Press 4x6


Legs are absolutely destroyed, arms got a little pump, overall a good session.

Canadian Crippler
11-02-2005, 05:07 PM
Your leg routine needs work. You need to have as many sets for hamstrings as you do for quadriceps.

spencerjrus
11-02-2005, 05:42 PM
Your leg routine needs work. You need to have as many sets for hamstrings as you do for quadriceps.

My hammies seem to be growing as fast as my quads. I'm open to suggestions though, what are some movements you like?

spencerjrus
11-04-2005, 01:27 PM
Sleep: 9 hours

Diet: Alright, trying to up cal intake to 5k, stuck at about 4500 currently. Im just so freaking full.

Gym:
Conventional Deadlift 4x6
Yates Row 4x6
Bent over DB Row 4x6
Cable Row 4x6

spencerjrus
11-05-2005, 05:32 PM
Sleep: 9 hours

Diet: Still not eating enough, trying to maintain 4800+ everyday.

Gym:

Lateral Raises 4x6
Arnold Press 4x6
Chin Ups 4x6
Wrist Roller x4
DB Shrugs 4x6

Up about 5 lbs since the start of the bulk, not really gaining like I want to be though, gonna keep experimenting with more Squat days and more food.

spencerjrus
11-06-2005, 03:40 PM
Sleep: 10 hours

Diet: Excellent, cals staying high.

Gym:

BB Bench 4x6 - Supersetted w/ 4x5 ATF Squats
Iso Bench 4x6 - Supersetted w/ 4x5 Calf Raises
BTN Press - 4x4
Cable Flies - 4x2
Tricep Extension 4x2

Noticing alot of delt/back growth lately, traps/arms have been progressing nicely too.