Return of the Mesomorph

[Saint Patrick]

OR: To hell with cutting, it's time to EAT!


I've been bulking for about 2 mos now, I'm up from 165lbs to about 180. I'm gonna keep bulking until 200. Abs are still visible at this point, but I'm not afraid to lose them. I haven't done any cardio in like 6 weeks.

I'm going to stick to traditional basic bulking foods; Potatoes, Pasta, Milk, Beef, Chicken, etc.

Supplements:

Multi-Vitamin
B-Complex
Vitamin C Tabs
Vitamin E 400 IU

Pre-Workout: 5g Creatine w/ 1 scoop gatorade powder mix
Post-Workout: 2 Scoops Optimum Whey w/ 1/3 cup dextrose

Breakfast is usually 1 scoop whey w/ 2 Tbsp (22g) Milk/Egg protein mixed w/ 10-12 oz. whole milk, eaten w/ 1/2 cup oats or granola.

Before bed I usually eat 16 oz. Cottage Cheese or chug about 20 oz. whole milk.

Here's roughly what the routine looks like:

Chest/Abs:

3 sets Decline BB Bench
3/4 sets Flat DB Bench
3/4 sets Flyes or Cable Crossovers
2 Sets Crunches
2 Sets DB Side Bends

Back/Shoulders:

4 sets Deadlifts (including warm-up set)
2/3 Sets Chins or Pull-Ups
3/4 sets Rows
3/4 Sets Standing Upright BB Rows
2 Sets DB Front Raises or Cable Lateral Raises as needed
2/3 Sets Hammer Shrugs

Legs:

Few sets of either Squats, Leg Press or DB Lunges
2/3 sets Leg Extensions (I'm pushing the whole stack, 250lbs for 10-12 reps)
2/3 sets lying leg curls
2/3 sets hip adductors and abductors (sometimes I skip these)
2/3 sets Calf raises (accomplishments include 405 on barbell and 6 pps (540 lbs) on sled)

Arms:
3/4 sets Reverse-Grip EZ Bar Preacher Curls (God I love these)
2/3 sets BB or Concentration Curls
Some DB Hammer Curls
3/4 sets Skullcrushers
3/4 sets DB French Press


Progress pics are coming soon.


And so it begins, the next chapter of the never-ending bodybuilding saga........

[JuniorMint6669]

good luck!

cant wait to see progress pics!

[midee1]

Welcome and best of luck.

I'll be checkin in on ya!

And BTW heres some to help ya in your bulk.

[galileo]

dirty bastard.

[BCC]

Good luck man.

[Scott S]

Yay!

Reading your cutting journal was fun. I was hoping you'd start another one, or at least post more in "How..."

Good luck!

[Mik]

Good luck with teh bulk Patty. I can't wait to do the same. Nice progress so far....165 to 180 and still visible abs? Bastardo!

[CoCoa]

Nice new journal - glad you are back white dude, lets unite and take this whole thing over bro! -

[clvmike19]

Good luck man!

I dont know about that avatar after last week

Jesus that was ugly. Oh well. **** Michigan and Ann Arbor is a whore, et al.

[Saint Patrick]

Decline BB Bench:

135 x 6 (warm-up) 185 x 8, 195 x 8 (woot!) 195 x 6

Flat DB Bench Press:

40's x 6 (warm-up) 75's x 5, 65's x 6

Machine Flyes:

110 x 10, 110 x 8, 110 x 8

One-Arm Cable Press-Downs:

80 x 8, 80 x 8 (cheated on last 2 reps)

1 set Rope Press-Downs 150 x 8

The Press-Downs felt uncomfortable this week. I'm going back to DB Frech press and Skulls for a while.

Dinner was an 18 oz. T-Bone Steak and a Package of Top Ramen.

[Saint Patrick]

Originally posted by clvmike19
Good luck man!

I dont know about that avatar after last week

Jesus that was ugly. Oh well. **** Michigan and Ann Arbor is a whore, et al.

lol that game totally sucked. I watched every heart-breaking minute of it. What makes it worse is that my dad is a Michigan fan, so he's got bragging rights for the year.

[Saint Patrick]

Yesterday was an off day, for Dinner I roasted a Ham in the oven and make my homemade Ham & Bean Soup, it was fookin yummy.


Tonight is Back/Bi

[JustinF]

Good to see ya back.

[midee1]

Originally posted by Saint Patrick
Yesterday was an off day, for Dinner I roasted a Ham in the oven and make my homemade Ham & Bean Soup, it was fookin yummy.


Tonight is Back/Bi

Sounds Yummy.

[Alke]

hey bro' good to see you, and BULKING

[HahnB]

Hope your bulk goes well!

[Saint Patrick]

Last night was back/bi, I did biceps first this time, which I never do. I was curling like 20lbs more than usual, because my muscles were fresh, but my rows and pull-ups suffered because of it.

3 Sets EZ Bar Curls 75 x 10, 85 x 8, 75 x 8

4 sets alternating DB Curls

3 Sets T-Bar Rows 100 x 10, 150 x 8, 125 x 10

3 sets lat pull-downs

3 sets seated cable rows

Pull-ups BW x 6 (holy ***** that was weak)

Next week I'm gonna try back + shoulders on the same day, and then direct arm work on another day.

[Relentless]

Nice to see ya back StP

Yeah, I wouldn't do biceps first on back day... sure it's nice to curl more but IMHO the lats are more important muscles to get the most out of and your biceps are usually the weak link in that chain... prefatiguing the biceps = sub-optimal lat workout

[CoCoa]

Good back and bi work St. P - keep getting in the gym man, look forward to seeing more session -

[Saint Patrick]

Originally posted by Callahan
Nice to see ya back StP

Yeah, I wouldn't do biceps first on back day... sure it's nice to curl more but IMHO the lats are more important muscles to get the most out of and your biceps are usually the weak link in that chain... prefatiguing the biceps = sub-optimal lat workout

I agree Cal, but what I'm saying is that if I do direct Bicep work on a seperate day, then I can have the best of both worlds

[WillKuenzel]

I'd say keep back by itself and just do bi's on shoulder day. It probably wouldn't impede the shoulders too much to do bicep work with them plus the shoulders are relatively small so you shouldn't feel too fatigued to try that. Just another thought in the unlimited ways of working out.


Oh and glad you got that computer mess straightened out and back to posting.

[Saint Patrick]

Originally posted by HomeYield
Oh and glad you got that computer mess straightened out and back to posting.

well I'm still posting from work, but I'll be buying a new motherboard next week.

(eating a chicken and beef teriyaki lunch special while I'm typing this *burp*)

[Scott S]

Nice.

So you've gained 15 lbs in two months, without losing sight of your abs? That's really impressive. Are there, ermm, any other supplements you're taking at the moment, out of curiosity? I wasn't sure if you were going to try 1-test again during your bulk or not.

Keep up the good work!

[Saint Patrick]

Originally posted by Scott S
Are there, ermm, any other supplements you're taking at the moment, out of curiosity? I wasn't sure if you were going to try 1-test again during your bulk or not.

Nope, just creatine. Don't get me wrong, I don't have the 6-pack i did back in june, but they're still visible fo sho. I'd say right now I'm like 12-13% bf, but that's a guess. I'll post some pics soon.

[Saint Patrick]

Friday 9/19 Legs

Squats:

135 x 10 (warm-up), 225 x 8, 285 x 8

Front Squats:

135 x 8 did one set and changed my mind, meh.

Sled Squats:

100/side x 8 x 2 sets

Lying Leg Curls:

110 x 8 x 2 sets

Hip Adductors:

160 x 15, 160 x 10

Hip Abduction

160 x 15 x 2 sets

Leg Extensions:

250 x 15, 250 x 15, 250 x 6


No Calves this time.