2 Week Bulk Followed by 2 month cut

[crazyskater52]

Hey everyone, I first started off with about a 2 or 3 month cut and then to a 1-2 month horrible dirty fast bulk with almost no lifting. I started slacking very bad and basicly just gained alot of fat and prob very little muscle. So what I want to do now, is just do a 2 week bulk starting today (done correctly) And then 1-2 month cut (depending on my results). I'm also goign to start taking creatine which I've never done before...eating like crap makes me feel like crap, so I want to be done with that, and get determined again!

[crazyskater52]

Monday Day 1: 9/25/06

Weight in Morning: (Didn't check, I'll check tommarow morning)
Slept: 8 hours

Exercise:

Legs

Squats: 2x8 (220)
Hack Squats: 2x4.5 (275)
Straight Legged Deadlifts: 1x6 1x2 (255) 1x1 (225)
Standing Calve Raises: 2x10 (225)
Dumbbell Lunges: 1x7 1x5 (65)
Leg curls: 2x10 (110)

Abs

Situps (Arms fully extended over head): 2x30

I lost grip on Hack Squats, Streight Legged Deadlift, and Calve Raises. I think my forearms lost strength since I barely worked out last month.

Macros Total: 2827 Cal, 69 Fat, 282 Carbs, 260 Protein

[crazyskater52]

Tuesday Day 2: 9/26/06

Weight in Morning: 177.4
Slept: 10.5 hours

Exercise:

Rest

Macros Total: 3786 Cal, 86 Fat, 340 Carbs, 289 Protein, 74 Al

[crazyskater52]

Wednesday Day 3: 9/27/06

Weight in Morning: (Didn't Check)
Slept: 5 hours

Exercise:

Rest

I was really soar still from Monday because I havn't worked out in almost a month (did legs, and everything was soar). So I'm going to wait to do chest/back tommarow.

Macros Total: 3307 Cal, 136 Fat, 338 Carbs, 173 Protein

[crazyskater52]

Thursday Day 4: 9/28/06

Weight in Morning: 177.4
Slept: 8.5 hours

Exercise:

Chest

Flat Barbell Bench Press: 2x5 (185)
Low Incline Dumbell Press: 1x7 1x6 (71)
Dips: 2x16

Back

Chin ups: 1x12 1x8
Deadlift: 1x3 (295) 1x4 (285)
Barbell Rows: 2x8 (160)
Shrugs: 1x12 1x7 (225)

Abs

Lower Ab Raises: 1x20 1x60

My forarms are still very soar, so I couldn't even hold the weights for too long because it hurt so bad...it effected my Ab Raises, Shrugs, and Deadlifts. Hopefully it'll feel better soon.

Macros Total: 3173 Cal, 96 Fat, 353 Carbs, 218 Protein

[crazyskater52]

Friday Day 5: 9/29/06

Weight in Morning: (Didn't Check)
Slept: 8 hours

Exercise:

Rest

Macros Total: 3450 Cal, 165 Fat, 399 Carbs, 100 Protein

[crazyskater52]

Saturday Day 6: 9/30/06

Weight in Morning: (Didn't Check)
Slept: 8 hours

Exercise:

Rest

I was very soar from chest/back day lol, so I decided to do arms tommarow...and hopefully I'll be able to start the m/w/f routine this monday.

Macros Total: 3958 Cal, 204 Fat, 372 Carbs, 175 Protein

[crazyskater52]

Sunday Day 7: 10/1/06

Weight in Morning: (Didn't Check)
Slept: 10 hours

Exercise:

Shoulders

Military Press: 2x7 (115)
Seated Dumbell Press: 1x5 1x4 (55)
Standing Lateral Raises: 2x11 (35)

Triceps

Narrow Grip bench Press: 1x8 1x3 (170)
French Press: 2x7 (79)

Biceps

Barbell Curls: 2x7 (100)
Hammer Curls: 2x6 (55)

Abs

Dumbell Sidebends: 2x12 (99)

Macros Total: 3782 Cal, 128 Fat, 452 Carbs, 229 Protein

[crazyskater52]

Monday Day 8: 10/2/06

Weight in Morning: (Didn't Check)
Slept: 8 hours

Exercise:

Rest

Macros Total: 3155 Cal, 73 Fat, 341 Carbs, 277 Protein

[crazyskater52]

Tuesday Day 9: 10/3/06

Weight in Morning: 180.8
Slept: 10 hours

Exercise:

Legs

Squats ATF: 1x20 (135)
Hack Squats: 1x20 (155)
Leg Extensions: 1x20 (100)
Hamstring Curl: 1x15 (100) 1x9 (115)
Standing Calf Raises: 1x35 (185) 1x30 (210)

Abs

Weighted Sit Ups: 2x10 (55)

I changed my routine from WBB#1 to WBB#2. I don't like the fact that most leg workouts is only one set and that its less weight and more reps. I feel my legs and lower back got a big work out today though, and next week I can add more weight since I wasn't sure how many I could do. Am I supposed to feel my lower back on squats?

Macros Total: 4711 Cal, 143 Fat, 544 Carbs, 313 Protein

[deeder]

Tuesday Day 9: 10/3/06

Weight in Morning:
Slept: hours

Exercise:

Legs

Squats:
Hack Squats:
Straight Legged Deadlifts:
Standing Calve Raises:
Dumbbell Lunges:
Leg curls:

Abs

Situps (Arms fully extended over head):

Macros Total: Cal, Fat, Carbs, Protein

Umm?

[deeder]

Good looking shoulder and arm workout btw!

[crazyskater52]

LOL, haha, I just put that up to have it ready for tonight, haha you musta been like wtf? And thanks! Whoa, thats awsome, your going into a powerlifting comp?

[crazyskater52]

Wednesday Day 10: 10/4/06

Weight in Morning: (Didn't Check)
Slept: 8 hours

Exercise:

Rest

Macros Total: 3370 Cal, 152 Fat, 318 Carbs, 194 Protein

[crazyskater52]

Thursday Day 11: 10/5/06

Weight in Morning: (Didn't Check)
Slept: 8 hours

Exercise:

Chest and Back

Dumbbell Incline Press: 1x12 1x10 (65)
Close Grip Chins: 1x11 1x9
Flat Dumbbell Flies: 2x11 (35)
Deadlifts: 1x11 (225) 1x10 (245)
Flat Barbell Bench Press: 1x10 1x9 (165)
T-Bar Rows: 2x11 (135)

Abs

Weighted Lowered Leg Raises: 2x20 (25)

For the Bench Press my wrists felt weak and couldn't support it very good, but I know I can do more with my chest. Next week I'm gonna adjust the weights again, I like this new routine!

Macros Total: 2978 Cal, 99 Fat, 244 Carbs, 273 Protein

[crazyskater52]

Friday Day 12: 10/6/06

Weight in Morning: 181
Slept: 8.5 hours

Exercise:

Rest

Macros Total: Cal, Fat, Carbs, Protein

[crazyskater52]

Saturday Day 13: 10/7/06

Weight in Morning: (Didn't Check)
Slept: 4 hours

Exercise:

Walking for 13 hours without barely sitting O_O lol

I went to Holloween Horror Nights in Universal Studios so I wasn't able to work out today

Macros Total: 3176 Cal, 63 Fat, 415 Carbs, 187 Protein, 39 Al

[crazyskater52]

Sunday Day 14: 10/8/06

Weight in Morning: 180.4
Slept: 9.5 hours

Exercise:

Rest

I was too tired all day, and so I rested all day, and going to do my Saturday Routine tommarow...and horror nights was awsome!

Macros Total: 3229 Cal, 147 Fat, 322 Carbs, 149 Protein

[crazyskater52]

Friday Day 1: 10/13/06

Weight in Morning: (Didn't Check)
Slept: 9 hours

Exercise:

Biceps, Triceps, and Shoulders

Seated Dumbbell Press: 2x10 (45) (supersetted)
Standing Dumbbell Lateral Raises: 2x6 (45) (supersetted)
Front Barbell Raises: 2x6 (45) (supersetted)
Incline Skull Crushers: 2x11 (63)
Incline Dumbbell Curls: 2x9 (45)
Dips (weighted): 1x12 (25) 1x9 (35)
Hammer Curls: 2x9 (45)

Abs

Dumbbell Sidebends: 2x12 (103)

Macros Total: 2516 Cal, 43 Fat, 276 Carbs, 250 Protein

The past week alot of stuff happend and wasn't able to workout or really pay much attention to eat completely correctly...But its a bit better now, so I'm just going to start my cut today (cuz if not im never gonna start) and see how it goes, felt really good to eat right and work outa gain.

[crazyskater52]

Saturday Day 2: 10/14/06

Weight in Morning: 182
Slept: 8.5 hours

Exercise:

Rest

Macros Total: 2496 Cal, 65 Fat, 221 Carbs, 197 Protein, 30 Al

[crazyskater52]

Sunday Day 3: 10/15/06

Weight in Morning: (Didn't Check)
Slept: 7 hours

Exercise:

Chest and Back

Dumbbell Incline Press: 1x9 1x7 (71)
Close Grip Chins: 1x12 1x8
Flat Dumbbell Flies: 2x11 (38)
Deadlifts: 1x11 (255) 1x7 (265)
Flat Barbell Bench Press: 1x7 1x6 (170)
T-Bar Rows: 2x11 (145)

Abs

Weighted Lowered Leg Raises: 2x20 (25)

Macros Total: 2493 Cal, 70 Fat, 250 Carbs, 211 Protein

[crazyskater52]

Monday Day 4: 10/16/06

Weight in Morning: (Didn't Check)
Slept: 8 hours

Exercise:

15 minute Cardio on machine, Level 12, above 70

Chest

Pushups: 2x30
Flat Barbell Bench Press: 1x10 (135) 1x5 (185) 1x1 (225)
Incline Bench: 1x10 (95) 1x9 (135) 1x3 (185)
Decline Bench: 1x10 (135) 1x6 (155) 1x6 (185)
Standing Fly (cable): 1x30 (50) 2x6 (100)
Fly cable (commin from under?): 1x12 1x14 (37.5) 1x25 (25)

Triceps

Skull Crusher: 1x7 1x6 (95)
Pulldowns: 1x20 (60) 1x10 (100) 1x4 (120)
Bent Over Triceps Extension: 1x10 (50) 1x9 (100 1x7 (110)

Abs

Crunch Machine: 1x20 (120) 1x10 (130)

12 cardio, level 12, above 60

I worked out with a friend at the gym, and it took very long and I think its overworking out everything but I don't know, I'm going to post a question about it.

Macros Total: 2661 Cal, 49 Fat, 272 Carbs, 274 Protein

[crazyskater52]

Tuesday Day 5: 10/17/06

Weight in Morning: 180.2
Slept: 9 hours

Exercise

Rest

Macros Total: 2526 Cal, 69 Fat, 243 Carbs, 223 Protein

[crazyskater52]

Wednesday Day 6: 10/18/06

Weight in Morning: (Didn't Check)
Slept: 4 hours

Exercise

Rest

Macros Total: 2493 Cal, 53 Fat, 245 Carbs, 132 Protein, 74 Al

[crazyskater52]

Monday: 11/1/06

Weight in Morning: (Didn't Check)
Slept: 10 hours

Exercise

Legs

Squats ATF: 1x20 (145)
Hack Squats: 1x20 (165)
Leg Extensions: 1x20 (110)
Hamstring Curl: 2x15 (110)
Standing Calf Raises: 2x35 (215)

Abs

Weighted Sit Ups: 2x20 (55)

I'm having too many problems sticking to one thing and keeping to it, idk y, too busy and Its driving me crazy, well hopefully I can start with my diet and working out correctly...

Macros Total: Cal, Fat, Carbs, Protein