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Thread: j_man's journey to 200

  1. #1
    Currently Bulking j_man_honda's Avatar
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    j_man's journey to 200lbs.

    Intro

    Let me give you guys/girls some brief history about me. I am currently 19 years old and in college. I played and excelled in sports during my high school days(miss that a lot). I have always been pretty athletic but my dad got me into weightlifting when I was 16. He has his own gym setup in his shop. We have pretty much everything we need(dumbells, barbells, smith machine, leg press/hack squat machine, T-bar row, cables, leg extension/curl, etc.) He's been working out for about 25 years so he has taught me a lot. I started out as a 135lb. stick at age 16 and now I am 175lbs.

    I have always been on the thin side and I am tired of seeing these huge guys walking around that have never touched a weight(damn genetics). I started my bulking stage last sunday(7-1-07). I have gained 5lbs. in one week(most is likely water weight) so that puts me at 175lbs. I want to get to 200lbs. by (12-31-07). Hopefully I will gain mostly mass and not fat. I will be using you guys' advice as I go along to make my life a little easier. There is a lot of great input on this site and I hope I can put it to good use during my bulk. Any advice or criticism is appreciated.

    My routine

    Monday: Chest
    Flat barbell press-5x6-8 reps
    Incline dumbell press-4x6-8 reps
    Decline barbell press-3x6-8 reps
    Standing cable flyes-2x6-8 reps

    Tuesday: Back
    Deadlifts-5x6-8 reps
    T-bar rows-3x6-8 reps
    Pull-ups-2x6-8 reps
    Biceps
    Straight bar curls-5x6-8 reps
    E-Z bar preacher curls-3x6-8 reps
    Standing dumbell curls-2x6-8 reps

    Wednesday: Calves, Abs, Forearms

    Thursday: Shoulders
    Seated military press-5x6-8 reps
    Seated dumbell side raises-3x6-8 reps
    Barbell shrugs-2x6-8 reps
    Triceps
    Cable pushbowns w/rope-5x6-8 reps
    Skullcrushers-3x6-8 reps
    2arm overhead dumbell extension-2x6-8 reps

    Friday: Legs
    Squats-5x6-8 reps
    Stiff-legged deadlifts-4x6-8 reps
    Leg extensions-4x6-8 reps
    Reverse leg curls-3x6-8 reps

    I threw in calves, abs, and forearms on Wednesday to give my upper body a break and to prepare my legs for Fridays' workout. Of course I will be alternating exercises and throwing in different ones each week. This is just my routine for this week. I will be going heavy and have my partner spot me on the last 1-2 reps of each exercise.

    Supplements

    Cytogainer/for calories and protein
    Muscle Milk/for calories and protein
    Xyience NOX-CG3/pre-workout energy

    Not real experienced with supplements so if anyone suggests different ones please let me know.

    Current Pics(7-8-07):
    Excuse the tank-top tan line...... I was working in the yard yesterday.
    Attached Images Attached Images
    Last edited by j_man_honda; 07-10-2007 at 05:39 AM.
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  2. #2
    Team Chesticles! Unholy's Avatar
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    Hey bro, just my opnion but you have too much direct arm work. After heavy rows and pulldowns your biceps will already be fried, I would do one bicep exercise and go home. PS you need to do deadlifts on back day. Same goes for chest. Hit tris after chest and go home.

    On leg day there is no need for leg curls and reverse leg curls. Squat heavy, do heavy SLDL's, throw in a calf exercise and go home.

    My suggestion is made fitday.com your best friend. The supplements are absolutely useless if you don't know your baseline maintenance calories followed by how many you eat a day.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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  3. #3
    T.J.W. TheLion's Avatar
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    agreed with unholy. except i hate fitday.com. it's a great site, but tedious as all get out. i recommend nitrean. seems to work. if you keep gaining 5 lbs in one week, you will get huge fast, and not lean muscle, a lot of fat too. your goal of 200 by december is reasonable i would say. its going to take hard work and a strict diet to keep your body fat levels reasonable. but, you can always just take a dirty bulk right past 200 and then cut back down till you're happy with your fat levels. peruse around here. lots of great articles on how to do what you want to do
    Age: 27 Weight: 175 Height: 5' 10"
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    My Journal

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  4. #4
    Team Chesticles! Unholy's Avatar
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    You won't gain 5lbs a week, I promise lol.

    And once you get all your average foods into fitday, its takes 30 seconds at the end of your day to update.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  5. #5
    Currently Bulking j_man_honda's Avatar
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    Quote Originally Posted by Unholy View Post
    Hey bro, just my opnion but you have too much direct arm work. After heavy rows and pulldowns your biceps will already be fried, I would do one bicep exercise and go home. PS you need to do deadlifts on back day. Same goes for chest. Hit tris after chest and go home.

    On leg day there is no need for leg curls and reverse leg curls. Squat heavy, do heavy SLDL's, throw in a calf exercise and go home.

    My suggestion is made fitday.com your best friend. The supplements are absolutely useless if you don't know your baseline maintenance calories followed by how many you eat a day.
    Thanks for your honest opinion Unholy. But last week my bi's felt good and ready for working out after I did back. But if I ever do feel extremely tired or sore I will take your advice. I just setup my fitday account also. Thanks for the recommendation!

    Quote Originally Posted by TheLion View Post
    agreed with unholy. except i hate fitday.com. it's a great site, but tedious as all get out. i recommend nitrean. seems to work. if you keep gaining 5 lbs in one week, you will get huge fast, and not lean muscle, a lot of fat too. your goal of 200 by december is reasonable i would say. its going to take hard work and a strict diet to keep your body fat levels reasonable. but, you can always just take a dirty bulk right past 200 and then cut back down till you're happy with your fat levels. peruse around here. lots of great articles on how to do what you want to do
    Yes I have heard good things about Nitrean. I will definately try it in the future. And I know I won't be gaining 5lbs. a week. I will hopefully be gaining 1-2lbs. a week with my current diet(eating everything).
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  6. #6
    Currently Bulking j_man_honda's Avatar
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    Today's chest workout felt pretty damn good. Here is what I did:

    Incline dumbell press:
    (weight for each arm)x(reps)
    45x12
    55x10
    65x6
    65x6
    65x6

    Standing cable flyes:
    (weight for each arm)x(reps)
    22.5x12
    25x10

    Flat barbell press:
    125x12
    145x10
    165x6
    165x6

    Decline dumbell press:
    (weight for each arm)x(reps)
    40x12
    45x10
    50x6

    My benchpress #'s suffered slightly because I was pretty spent after those incline dumbell presses but overall I am satisfied with all the #'s. On the sets of 6 I had my partner spot me on the last couple of reps.

    I took in about 3500 calories today and will take in about 500 more before I go to bed.
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  7. #7
    Senior Member
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    Quote Originally Posted by j_man_honda View Post
    Today's chest workout felt pretty damn good. Here is what I did:

    Incline dumbell press:
    (weight for each arm)x(reps)
    45x12
    55x10
    65x6
    65x6
    65x6

    Standing cable flyes:
    (weight for each arm)x(reps)
    22.5x12
    25x10

    Flat barbell press:
    125x12
    145x10
    165x6
    165x6

    Decline dumbell press:
    (weight for each arm)x(reps)
    40x12
    45x10
    50x6

    My benchpress #'s suffered slightly because I was pretty spent after those incline dumbell presses but overall I am satisfied with all the #'s. On the sets of 6 I had my partner spot me on the last couple of reps.

    I took in about 3500 calories today and will take in about 500 more before I go to bed.
    solid lookin workout bro look around at other people's journals it will give you ideas/inspiration for your workouts...my opinion doesn't have much weight because i'm still in the early stages but i'd like to see you lifting some heavy weights and prioritizing the big 4 (squats, deadlifts, bench, military press)
    Last edited by fleep; 07-09-2007 at 08:59 PM.
    Height: 6'4 Weight: Sh_i_t Happens Age: 20

  8. #8
    Currently Bulking j_man_honda's Avatar
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    Quote Originally Posted by fleep View Post
    solid lookin workout bro look around at other people's journals it will give you ideas/inspiration for your workouts...my opinion doesn't have much weight because i'm still in the early stages but i'd like to see you lifting some heavy weights and prioritizing the big 4 (squats, deadlifts, bench, military press)
    Damn, thanks for a nice kick in the ass for today's workout . And I will be doing all of the big 4 you listed this week. Thanks for stopping by.
    Last edited by j_man_honda; 07-10-2007 at 05:17 PM.
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  9. #9
    Currently Bulking j_man_honda's Avatar
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    Today I did back and biceps. Here's what I did:

    Deadlifts:
    165x12
    185x12
    205x8
    205x8
    225x6

    Pull-ups:
    BWx8
    BWx6
    BWx6

    One-Arm Dumbell Row:
    75x10
    85x8

    Standing Barbell Curl:
    65x12
    85x10
    95x8
    95x6

    Standing Dumbell Curl:
    30x12
    40x10
    45x6

    I made sure to use proper form while doing deadlifts. I also eased the weight down on the negatives and didn't drop it quickly like I normally do. Numbers suffered slightly because of it but they(deadlifts) felt really good. My biceps were pretty spent so I cut out the preacher bench curls I was planning on doing.

    I've taken in around 2600 calories today. Fixing to eat supper and then drink some Muscle Milk. That should bring the calorie count up to 4000ish.
    Last edited by j_man_honda; 07-10-2007 at 08:00 PM.
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  10. #10
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    lookin solid man, after various rows it doesn't take much to kill the biceps
    Height: 6'4 Weight: Sh_i_t Happens Age: 20

  11. #11
    Currently Bulking j_man_honda's Avatar
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    Quote Originally Posted by fleep View Post
    lookin solid man, after various rows it doesn't take much to kill the biceps
    And killed they were trust me!

    Just finished eating supper: 8oz. grilled chicken breast/green beans/macaroni and cheese/2 rolls--After I drink the muscle milk, calorie count is 3967 according to Fitday.
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  12. #12
    Currently Bulking j_man_honda's Avatar
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    Wednesday, July 11

    Did calves, abs, and forearms today. My back was sore as hell from yesterday so I didn't go crazy today.

    45 degree Decline sit-ups:
    BWx25
    BW+8lb. med. ballx15
    BW+8lb. med. ballx15
    BW+12lb. med. ballx12

    Cable crunches:
    50x15
    60x10

    Hanging Leg Raises:
    BWx20
    BW+2.5lb. ankle weightsx15

    Behind Back Wrist Curls w/ barbell:
    55x15
    65x10
    65x10
    65x10

    Reverse Wrist Curls w/ barbell:
    45x20
    45x15

    Seated Calf Raises:
    95x20
    110x16
    130x12
    130x12

    Leg Press Calf Raises:
    130x20
    140x18
    150x16
    160x10

    Also got in my 4000+ calories today!
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  13. #13
    Currently Bulking j_man_honda's Avatar
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    Today was shoulders and triceps. My partner skipped out on me today so I couldn't push out the extra 1-2 reps that I could with a spot. Here's what I did:

    Seated Dumbell Overhead Press:
    (weight on each arm x reps)
    35x15
    45x10
    50x8
    55x5

    Standing Side Laterals:
    (weight on each arm x reps)
    15x15
    20x10
    20x10

    Rear Laterals(laying down):
    (weight on each arm x reps)
    10x15
    15x8
    10x12

    Cable Pushdowns:
    70x15
    80x12
    85x10

    Overhead Dumbell Extension:
    45x12
    55x10
    55x10

    Dips:
    BWx10
    BWx10
    BWx10

    Tomorrow is leg day! Can't wait for that sick feeling you can only get while doing legs!
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  14. #14
    Currently Bulking j_man_honda's Avatar
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    Today was leg day. In the past I hardly ever worked legs, and when I did, I didn't do any squats, SLDL, etc. And my #'s show it. Now I am ready to get serious about building up my sticks.Anyway, here's my workout:

    BB Squats:
    115x14
    135x10
    135x10
    135x8
    135x6

    At the 135 I was going down to about 90 degrees. Is this the best way or do I need to go lower?

    Stiff-Legged Deadlifts:
    125x15
    135x12
    135x10
    135x10

    Leg Press:
    205x15
    250x12
    320x10
    320x10

    Leg Curl:
    90x15
    100x12
    105x8

    I was totally spent after the workout. Definately gave it my all. I hope my squat #'s will jump quickly
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  15. #15
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by j_man_honda View Post
    Seated Dumbell Overhead Press:
    35x15
    45x10
    50x8
    55x5

    [B]Standing Side Laterals:[/B
    15x15
    20x10
    20x10

    Rear Laterals(laying down):
    10x15
    15x8
    10x12

    Cable Pushdowns:
    70x15
    80x12
    85x10

    Overhead Dumbell Extension:
    45x12
    55x10
    55x10
    None of these are compounds. Next time try millitary press for shoulders, and maybe CG bench for triceps.... up to you though.

  16. #16
    Currently Bulking j_man_honda's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    None of these are compounds. Next time try millitary press for shoulders, and maybe CG bench for triceps.... up to you though.
    Would you do military presses standing or sitting? And I plan on doing close grip benches next week.
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  17. #17
    phil 4:13 Bako Lifter's Avatar
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    Would you do military presses standing or sitting?
    Standing.
    And I plan on doing close grip benches next week
    Awesome.

  18. #18
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    Quote Originally Posted by j_man_honda View Post
    At the 135 I was going down to about 90 degrees. Is this the best way or do I need to go lower?
    parallel is ok but ass to ground is better...i do mine ass to ground and most of the people here do too
    Height: 6'4 Weight: Sh_i_t Happens Age: 20

  19. #19
    Currently Bulking j_man_honda's Avatar
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    I weighed in at 177lbs this morning. I'm up 2lbs from a week ago. My legs are sore as hell from Friday's leg workout. That's a good thing though. I will be doing a 25-30 minute ab workout tonight because I heard you need to work abs the most while on a bulk.
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  20. #20
    THUNDER THIGHS! Fuzzy's Avatar
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    As low as you can go.

    I didnt get my thunder thighs my squatting high.

    Good luck.
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  21. #21
    Currently Bulking j_man_honda's Avatar
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    Quote Originally Posted by Fuzzy View Post
    As low as you can go.

    I didnt get my thunder thighs my squatting high.

    Good luck.
    OK... I will go low next time... And thanks for throwing it up in my face about your thunder thighs.
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  22. #22
    rebuilding the foundations Herandi's Avatar
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    hey nice lifting in here, i too am 6 foot 1, bulking, and have stick legs haha . I don't really know how clean your bulk is but i would think of maybe lowering the calories to say 3400 or so and see how that goes. If you find after a few weeks you're not gaining you could always bring it up a bit. when i bulked from 150 to 182 i was eating 4200 calories and sure i got bigger but i also gained a lot of fat and it makes the cutting a lot harder. One thing i've realised through reading and advice on this site is that (especially if you're not that new to lifting - i don't think you are) a slow clean bulk is much more prefferable, but then depends if you can't wait that long to get big
    Last edited by Herandi; 07-15-2007 at 04:27 PM.
    "Our greatest glory is not in never falling, but in rising every time we fall."

  23. #23
    Currently Bulking j_man_honda's Avatar
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    Quote Originally Posted by Herandi View Post
    hey nice lifting in here, i too am 6 foot 1, bulking, and have stick legs haha . I don't really know how clean your bulk is but i would think of maybe lowering the calories to say 3400 or so and see how that goes. If you find after a few weeks you're not gaining you could always bring it up a bit. when i bulked from 150 to 182 i was eating 4200 calories and sure i got bigger but i also gained a lot of fat and it makes the cutting a lot harder. One thing i've realised through reading and advice on this site is that (especially if you're not that new to lifting - i don't think you are) a slow clean bulk is much more prefferable, but then depends if you can't wait that long to get big

    Thanks for stopping by. Damn stick legs haha....How long did it take you to get from 150 to 182? How active were you? Because I don't know how many calories I burn in a day but it has to be a good bit. I think 4000 calories is ideal for my bulk. I know that I will gain some fat but hopefully most will be mass.I dropped a comment in your journal by the way.
    Age: 19 / Height: 6'1 / Status: Bulking
    [7/1/07]__170lbs.--[7/15/07]_177lbs.--[9/23/07]_185lbs.---[10/13/07]_187.5lbs--[10/27/07]_191lbs.--
    [12/1/07]_197lbs.

    MY JOURNAL---MY FITDAY
    Bench_235x1---Deadlift_365x1---Squat_???

  24. #24
    rebuilding the foundations Herandi's Avatar
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    it took me about 5/6 months to get up to that weight gaining about 1.5 pounds per week, but back down a lot now though. i wasn't very active basketball once a week, are you doing cardio?? yeah noticed the comment appreciate it man
    "Our greatest glory is not in never falling, but in rising every time we fall."

  25. #25
    THUNDER THIGHS! Fuzzy's Avatar
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    Quote Originally Posted by j_man_honda View Post
    OK... I will go low next time... And thanks for throwing it up in my face about your thunder thighs.
    Ive got pics, wanna see

    Lol, just palying, but in all honesty you dont realse the explosive mass gains you miss out when you do a good deep heavy raw squat.
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

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    By Jilla82 in forum Diet and Nutrition
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    Last Post: 09-08-2002, 07:16 PM

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