My journal

[Bigmofo]

Ok this is my first time bulking, so against what my knick says I am very small. Here are my stats: 5'7'', 145 pounds, 10-12% bf, 19 years old.

As for my lifts they are pathetic but anyway:

Bench: 140x6, squat: 185x6, pullups: bodyweightx6

My goals are:

-165 pounds at the same bf

Diet is: 6 meals


Meal one ( pre workout): 5 glasses of milk, 1 bowl of corn flakes.

Meal two ( post workout): two granolas, glass of orange juice, and a can of tuna.

Meal three: 6 egg whites, 2 eggs, and a cheese sandwich.

Meal four: 1 and a half chicken breast or beef, two cups of pasta

Meal five: shake of super heavyweight gainer.

Meal six: 1 and a half chicken breast or beef, no carbs.

I know this doesnt seem much, but I have a very slow met.

Training is:

Monday: chest, shoulders

Tuesday: back

Wednesday: legs

Thursday: arms and abs.

I was doing a push, pull leg split but my recovery was poor so I am trying this split with good results so far.

Any kind of advice is welcome.

[Bigmofo]

I worked my arms on tuesday so back was my mision today.

Wide grip pullups: 6, 5, 5 (this one was though). Last set was superset with pulldowns to failure, lats were fried after this.

Db Rows: 12x45, 8x55, 5x60. My form was slightly off so next time I am going to choose between pullups or db rows, but not both, just way too hard, then I will do some cable work such as close grip pulldowns, seated row etc.

Seated rows, 12x105, 12x120, 12x90

Good workout, food is fine, as for supps I am only doing creatine, got grape juice with creatine post workout. Also some cheez curls, actually the whole can

[Bigmofo]

Rest day, I played squash for three hours, diet is almost perfect, got some blisters from squash also ate some chocolate chip cookies. My right shoulder and forearm hurts, hope to recover before monday. Didnt sleep well last night ( 5 hours ) I am going to sleep 11 hours tonight. I have been getting some extra cals this last few days so I dont want to have cheat meals this weekend.

[Bigmofo]

Trained chest today, average workout,

-Flat bench: 12x115, 6x135, 3x140 I failed with 140 so I rested and did 6x135. I am thinking about adding an extra set 15x100 or something like that.

-Incline db press: 12x35, 10x40, 8x45 Felt good!!.

-Dips 8xbw 8x10. I still need to figure out the correct form for this exercise, no one dips in my gym so..

-db pullovers: 8x40, 8x45, 8x50

I am not really happy with my chest progress, so I am goin to change this routine, perhaps starting with inclines will help, because I am still figuring out how to grow I dont care about changing routines so often.

Diet and water intake was good, just managed 7 hours of sleep last night, I have been sleeping bad for the last 6 nights ( too much disco nights ) I am going to take it easy this week.

[Ironman15]

Hey not trying to screw up your journal but I think if you added either flat or incline flyes to your workout it would help your chest. Incline flyes kill my chest.

[Bigmofo]

No way you are screwing my journal, thanks for the advice. Last week I did cable crossover, and I tried pullovers with no good result, I felt like my lats were doing the lift. Next workout will be:

-Incline barbell
-Decline db
-Incline flyes

[Chris Rodgers]

That last routine looks fine.

Leave your pullovers for when you train your lats.

[Bigmofo]

Did back today, good workout considering my lats were sore from yesterday's pullovers.

-Pullups 6xbw, 4xbw, 6xbw

-Close grip pulldowns, 12x105, 12x120, 8x135

-Seated row, 12x90, 12x105, 12x120

-Hyperextensions 12xbw, 12x10lbs, 12x20, 8x25

This ACTUALLY happened: While I was finishing the hypers, some skinny kid with his buddy go to the bench, and load the bar with 155, I was slightly disapointed thinking that someone skinnier than me could bench more. I was wrong, the kid maxes out just to move the bar out of the pins, then lowers it about 3 inches and he craps out, his buddy does a nice deadlift moving the weight back up, then "Ronnie Coleman" locks his elbows and breaths like a powerlifter, then slams hard the bar to the rack, as he gets up, he saids to a girl next to him ( roughly translated ): "I could have done six reps but my wrists were aching"

[Bigmofo]

Arms, biceps, triceps and forearms

-Overhead DB press, 12x35, 12x45, 6x55, 10x50
-Skull crushers, 8x60, 8x60
-One arm tricep pushdown, 12x20, 12x30, 8x40
-Barbell preachers, 12x45, 8x50, 5x55, 10x45
-Wrist curls, 3sets of 12, increasing weight
-Reverse wrist curls, 3 sets of 12, increasing weight.

I am soo tirede need to sleep, diet was good, water intake a little low, did some swimming after lifting weights.

[Bigmofo]

Good workout!!. Got some sleep, presto, worked better than Mega mass 10000000, all my lifts improved from last week. I also warmed up with an easy ride in the stationary bike, just like the doc suggested

-Squats, 12x45, 12x95, 8x135, 6x190. I could have done this with 195, next week I will aim for 4x200.

-Leg extensions, 12x90, 12x105, 8x150

-Leg curls, drop work, 8x80, 8x70, 8x50, 4x30, first set was to failures, I almost cramped during the last set.

-Machine calf raises, 10x100, 10x200, 10x300, 6x400

-Seated calf raise 3x12x35 each side.

After three below average workouts I finaly made some progress. Here are my goals for december:

Squat: 6x225, Bench: 6x175, 15pullups, Db rows, 6x70s, preacher curls, 8x70. I think I can do slightly better with the squat, my bench is 35 pounds away and I am stuck right now, I will work hard with incline movements. Average week, next week will be better
Diet has been good so far and water intake is about a gallon a day.

[ericg]

Originally posted by Bigmofo
Training is:

Monday: chest, shoulders

Tuesday: back

Wednesday: legs

Thursday: arms and abs.

I was doing a push, pull leg split but my recovery was poor so I am trying this split with good results so far.

Any kind of advice is welcome.

Just wondering how your recovery was poor?? It seems like you would have more recovery time w/the push/pull/legs split compared to your current one?? When you were doing the p/p/l split did u have 4 days off?? Just asking because I do a push/pull/leg split right now.

[Bigmofo]

Well, I really dont know, I think that if you are seeing good results with the ppl routine then stick with it. I changed for several reason..I dont know why but my body seems to recover better with just a few muscles sore, with the push pull leg split my triceps, chest and shoulders were sore at the same and my recorey time was longer. Another reason is that after working my back hard my biceps were tired but not stimulated, to the point that now my biceps are very small and a weak link while training back, with this split I give my arms a full day. Another thing is thay my body doesnt have intensity after 45 minutes in the gym, so withs this routine my longest workout ( legs ) is slightly less than 45 minutes.

[Bigmofo]

Rest day, legs are fried, I am planning a cheat meal ( pizza!!) today. I was suposed to play squash today, but I better do some laps in the pool, much better for my recovery. Diet has been good, but its going to get nasty in the night, who cares, I am bulking.

[ericg]

Sounds good to me man......thanks for the info

Enjoy the pizza!!

eric

[Bigmofo]

Rest day, cal intake has been high with lots of sat fats and high glycemic index carbs, got some pizza yesterday and some chocolate chip cookies today, also some breadsticks. Enough crap, I'll eat clean tomorrow.

[Bigmofo]

Chest today, good workout
5mins warm up on the bike
-Incline barbell, 12x45, 12x65, 12x85, 12x105(warm up)
6x115, 6x120 ( This was hard ) I hate inclines!!

-Decline barbell, after the incline session I was fried yet I managed to add weight: 12x105, 6x135, 6x140

-Incline (30°) flyes, first time doing this exercise, but I managed some decent weight: 12x20s, 8x30s, 5x35s, 15x20s ( pumping set)

I LOVED this workout, my shoulders and chest were so pumped after this, I will be doing this for a month, my shoulder are fairly weak so I hope to make them stronger whit this routine. Diet is good so far, I am gaining too much fat so I have decided to eat "clever carbs" high glycemic index after workouts, low glycemic during the day, no carbs after 8pm, etc. Water intake is nice and got 11 hours of sleep last night. Doing Accutane, this is day number five and already feeling like Sh!t

[Bigmofo]

Yuuupi!! Now my journal's title has a flame!!!

("Damn, this bigmofo...what a loser!!")

[Bigmofo]

Back today, another good workout.
-Wide grip pullups, 7xbw, 6xbw, 5xbw, Once I make it to 9-10 reps I will start adding weight, maybe next week will be: 6xbw, 3-4x5pounds.
-DB rows, 12x30s, 10x50s, 12s45s, this was soo hard!!
-Pullovers, 8x50, 6x60
-Seated row, 12x90, 8x105, 8x120, drop till reaching 60

Then played basket ball, got breakfast at McDonalds, went out last night and only managed 7 hours of sleep. I am taking a nap...:o

[Bigmofo]

I am updating the last two days, yesterday, arms:
-Skull crushers: 12x20, 12x40, 8x60, 4x70, 20x30 ( pump set )
-One arm overhead tricep press: 12x10, 12x15, 8x20
-Trice pressdowns, 12x90, 8x120
-Barbell preacher curls: 12x45, 6x55
-Dumbell curls on preacher bench: 12x15s, 8x20s, drop till 15x10s
-Hammer curls 10x20s, 10x25s

Diet sucked it was: lots of homemade chocolate chip cookies, pizza a bottle of pringles, then more pizza at night Also played squash at night.

Today, legs.
-Squats, 12x45, 12x95, 8x135, 5x195 I could have done the sixth but my spotter was having a good time watching some chick doing leg curls.
-Leg extensions, 10x135, 10x150 didnt feel well here.
-Leg curls, with single leg, 8x40, 8x50
-Calf raises, 10x200, 10x300, 10x420.
-Seated, 8x35, 8x35
-Hanging leg raises 20, 15 ( twisting knee raises), 15 ( leg raises)
-Side crunches, 3sets of 20 reps,

Diet is cool so far, water is nice, my shoulders ache, hope its not the rotator, bulking is going great, my abs are slighlty visible, but slowly disapearing

[Bigmofo]

Rest day, my lower back is sore, just a spinal erector ( I think), shoulders are recovering pretty well, gotta be careful with the rotator cuff. Diet is good so far, next week is a national vacation, so I wil be goingo a few days to the beach, gotta be careful with the diet. Good week I progresed on almost everything.

[Bigmofo]

This weekends was hell--- diet sucked big time, pizza, almost an entire apple pie, it was a cheat-weekend, I also got a cold, so I am not training today. Well maybe at noon if I feel better, I will take it easy. Diet has been good so far, plenty of good carbs, and about 60grams of prot.

[Bigmofo]

A lousy day, I began taking antibiotics yesterday because of a throat infection, needless to say my training was fooked.
Chest,
Inclines: 10x45, 10x65, 10x85, 8x105, 6x115, 6x115 ( felt like **** yet I only lost 5 pounds, I will aim at 125 next week)

Declines: 8x95, 6x135

Crossover: 12x30, 10x40.

[Bigmofo]

Back today, I dindn feel well again, yet I managed a decent workout.

-Pullups: 6xbw, 6xbw, then a drop set doing pulldowns,felt weak, I was aiming for 4 reps with five pounds, put I am pretty sure I can do this once I finish the antibiotics.

After feeling so weak, I decided to a new routine, with less free weights and more machines:

-T bar rows: 10x30, 8x40, 20x20. I liked this exercise

-One arm seated row: 10x30, 10x40

-Shrugs: 10x50s, 10x55s, 15x45s

-Hyperextensions: 10x10pounds, 10x25, 8x27.5, 15x10

Diet is good so far, I have decided to eat more, I went to the scale and it read: 142.5. Last time it read 45 but on a different scale, well, the thing is that I am not gaining weight, so I'll eat more. Water is fine.

[Bigmofo]

Another average workout, I finish antibiotics today, and my throat has already healed.
Arms:
-Skull crushers: 12x40, 8x50, 6x60, 10x40 ( superset)
-One arm tricep pushdown: 12x20, 6x30, 6x40, 15x20 (superset)
-Tricep kickbacks: 12x10, 8x20, 12x10
-One arm, dumbell preacher curls: 12x10s superset with 8 reps witn barbell curls ( 50 pounds,) 8x20s, 5negatives with 25s ( all superset with the barbell )
-hammer curls: 12x15s, 10x25s, 10x15s

Going on vacation tomorrow to Guatemala, so legs are goingo to have to wait until tuesday when I come back, I want to take it easy with the junk food and I am goingo to get my protein every fooking day, my shoulder is hurting again, I am doing something wrong, anyway, my sissy shoulder has about five days to heal. gotta go..

[Bigmofo]

I am back!!! After a deserved vacation, I return to my boring life. While on vacation diet sucked BIG time, meals sometimes were 6 dunkin donuts and a soda, or 2 whopers..etc., sleep time was very poor, yet vacations were just great for me Diet has been perfect this last two days. Went to a downhill trip on sunday and got some sore wrists, nevertheless, I managed a very good workout

Chest, shoulders ( I worked with a friend of mine so I had to slightly change my routine )
5mins on stationary bike
-Inclines: 12x45, 12x65, 8x105 (warm up), 5x125( this is a record for my poor incline), 15x95

I used a narrower grip, everything felt heavier, but my shoulder didnt bother. I felt fried after this so I took it easier on the next exercises:
-Declines: 15x95, 12x115
-Peck Deck: Cant remember the warm up sets...A huge working set was: 8x115, 8x70, 12x40
-After this I was supposed to do some side raises, but my friend suggested cable crossovers, I was sooo tired so I took it easy, 3x12x30. Went to the scale after this, she said: 146.5, perhaps all that junk food I ate became protein..(yeah sure). The U starst next friday, I still dont know how I am going to do with my diet...Water intake was also good and diet was flawless..Good day!! Lets see if my sissy shoulder doesnt bitch tomorrow...