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  1. #1
    Clean Bulk in Progress james_w8lifter's Avatar
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    The Obligation... Become a F***** Beast

    History

    My name is James, I am 21 years old, and I am currently 6'1, 205lbs. I have been lifting weights for about 4 years now but didn't get serious until a couple of years ago. At the age of 17 I was 160lbs. and very weak. After some motivation from seeing friends getting bigger and stronger, I decided to make a move. I work out with my dad in his home gym which is very nice with a lot of room and equipment. In October 2008 I was up to 200lbs. and then cut back down to 185lbs. I felt small as hell so I semi-cleanly bulked back up to 205lbs. where I am now. My plan is to bulk to 230lbs. and then cut again.

    Diet

    My diet is pretty clean with a few cheat meals here and there. It consists mainly of chicken, eggs, ham, turkey, red meat, fish, wheat bread, rice, oatmeal, bananas, apples, berries, broccoli, green beans, mixed veggies, milk, peanut butter, protein shakes, protein bars, mixed nuts, etc, etc. I am constantly eating every few hours trying to take in my needed calories. My objective is to bulk clean this time aiming for a .75-1.5lb gain per week.

    Routine

    I change my routine every 3-4 weeks depending on how I feel my strength gains are going. Here is my current routine:


    Day 1: Chest/Bi's/Abs
    Day 2: Legs/Calves
    Day 3: OFF
    Day 4: Back/Tri's/Abs
    Day 5: Shoulders/Legs/Calves
    Day 6: OFF
    Day 7: Reapeat

    Any comments or critiques along the way will be greatly appreciated. I will post pictures whenever I get a chance. May be a while...

    HERE WE GO...
    Last edited by james_w8lifter; 02-14-2010 at 07:28 PM.
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  2. #2
    Titanium Enhanced GoodyGirl's Avatar
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    Hey James, cool to see another new journal in here. I'll be tagging along to watch your progress and see you become that F***** Beast!!! Go Beasty Boy!!!
    Titanium Enhanced.
    Lean Mean Machine in progress!
    Go hard or go home!

    GoodyGirl's Lean Mean Machine Journal

  3. #3
    Clean Bulk in Progress james_w8lifter's Avatar
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    11/27/09

    Shoulders/Abs (Im a day behind because I didn't workout yesterday on Thanksgiving)


    Standing Military Press(Counted to 4 on the negatives, no leg drive, strict form)
    95lbs x 15
    115lbs x 12
    135lbs x 10
    135lbs x 8 (+2 with spot)
    135lbs x 6 (+2 with spot)

    Bent Over Rear Delt Raises
    10's x 12
    15's x 10

    Seated Behind-the-Neck Cable Press superset with Side Raises
    70lbs x 12..... 15's x 10
    80lbs x 10..... 15's x 8
    80lbs x 8....... 15's x 8

    Weighted Crunches
    25lbs x 15
    45lbs x 12
    45lbs x 12

    Weighted Side Bends (each side)
    45lbs x 10
    45lbs x 10
    45lbs x 10
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  4. #4
    Clean Bulk in Progress james_w8lifter's Avatar
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    Thanks for stopping by GoodyGirl!

    11/28/09

    Arms/Calves

    Tri's:
    Close-Grip Bench Press
    115lbs x 15 (warm up)
    145lbs x 12
    165lbs x 8
    185lbs x 5 (+1 with spot)

    Cable Incline Skullcrushers w/ Tricep Rope
    50lbs x 12
    55lbs x 8
    50lbs x 8

    Dips
    BW x 10
    BW+25lbs. x 6
    ________________
    Bi's:
    Standing EZ Bar Curl(strict form, no leaning)
    75lbs x 12
    95lbs x 10
    95lbs x 8 (+2 with spot)

    Seated Machine Curls superset with DB Hammer Curls
    60lbs x 12.... 35's x 8
    70lbs x 10.... 35's x 6

    One-Arm DB Preacher Curls
    35's x 10
    35's x 8

    Calves:
    Tri-Set: Standing Smith Machine Calf Presses/ Seated Calf Presses/ Leg Press Calf Presses
    I performed all 3 exercises back-to-back-to-back for 3 total sets
    Last edited by james_w8lifter; 11-28-2009 at 03:51 PM.
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  5. #5
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Quote Originally Posted by james_w8lifter View Post
    Calves:
    Tri-Set: Standing Smith Machine Calf Presses/ Seated Calf Presses/ Leg Press Calf Presses
    I performed all 3 exercises back-to-back-to-back for 3 total sets
    Oh yes it's all about hammering the calves! They take a lot of punishment!

    Subbed in mate keep up the good work!

  6. #6
    Clean Bulk in Progress james_w8lifter's Avatar
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    12/1/09

    Chest/Abs

    Bench Press
    bar x 15 (warm-up)
    135lbs x 12
    185lbs x 8
    225lbs x 6 (+2 with spot)
    245lbs x 2 (+2 with spot)
    245lbs x 3 (+2 with spot) (PR +1 rep)
    185lbs x 10

    Incline DB Flyes
    35's x 10
    45's x 8
    55's x 6

    Incline BB Press
    145lbs x 10
    175lbs x 5 (+1 with spot)
    175lbs x 5 (+1 with spot)

    Push-Ups... wide grip
    +25lbs x 12

    Weighted Cable Crunch
    80lbs x 12
    80lbs x 12
    80lbs x 12

    Bicycles
    8 each side x 2 sets

    My lower back was really sore today from the deadlifts yesterday. I feel that my bench numbers could have been higher if not for that. Tomorrow is leg day
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  7. #7
    WBB Team Captain Coke's Avatar
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    Back, chest and ab training is great bro.

  8. #8
    Team Intense pbal17's Avatar
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    hey, yea our numbers are close (bench is the same at least). welcome to journaling, lol. nice workouts btw...and yea im 6'0, 205 so thats like exactly the same

  9. #9
    Risk10k Clifford Gillmore's Avatar
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    I like the journal title.

  10. #10
    WBB Team Captain Coke's Avatar
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    Good luck with your goals man.

  11. #11
    Clean Bulk in Progress james_w8lifter's Avatar
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    Quote Originally Posted by pbal17 View Post
    hey, yea our numbers are close (bench is the same at least). welcome to journaling, lol. nice workouts btw...and yea im 6'0, 205 so thats like exactly the same
    Quote Originally Posted by Clifford Gillmore View Post
    I like the journal title.
    Quote Originally Posted by CoCoa View Post
    Good luck with your goals man.
    Thanks for the kind words fellas. Can't wait to hit it hard tomorrow. I know the body needs em but dang I hate off days
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  12. #12
    Clean Bulk in Progress james_w8lifter's Avatar
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    11/30/09

    Midday weight: 207lbs..... I will be weighing myself every Monday. I can't stand weighing myself everyday because I get paranoid that I'm not gaining and not eating enough. Hopefully I will be about 1 pound heavier each Monday.

    Back/Abs


    Deadlifts
    bar x 15 (warm-up)
    135lbs x 12 (warm-up)
    225lbs x 10
    315lbs x 6
    365lbs x 2 (PR +1 rep)
    315lbs x 6

    I was planning on a couple more sets but my lower back was toast after that 365x2 set.

    Standing Cable Rows with close grip handle (held contraction for 3 seconds
    60lbs x 12
    80lbs x 10
    80lbs x 10

    Wide Grip Pull-Ups
    BW x 7
    BW x 6
    BW x 6
    BW x 6

    Hanging Knees Raises
    BW x 15
    +5lb ankle weights x 12
    +5lb ankle weights x 12

    Oblique Twists on floor in sit-up position
    +25lb weight x 12 (each side)
    +25lb weight x 12 (each side)
    +25lb weight x 12 (each side)
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  13. #13
    Clean Bulk in Progress james_w8lifter's Avatar
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    Thanks Coke!

    Everyone please don't laugh at my squat numbers. I was stupid and neglected my legs for a long time before realizing the importance of training them. I feel as though I could have gone a little heavier but my lower back is still screaming from Monday's workout. I also don't have access to a squat rack which sucks.

    12/2/09

    Legs/Calves

    Squats
    BW x 20 (warm-up)
    Bar x 15 (warm-up)
    135lbs x 10
    155lbs x 8
    185lbs x 8
    205lbs x 6
    205lbs x 6
    135lbs x 12

    Seated Leg Curls
    80lbs x 15
    105lbs x 9
    105lbs x 8

    Walking DB Lunges
    35's x 6 (each side)
    45's x 6 (each side)
    45's x 6 (each side)

    Smith Machine Calf Presses
    185lbs x 12
    235lbs x 9
    235lbs x 9
    235lbs x 8

    Seated Calf Raises
    90lbs x 15
    90lbs x 15
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  14. #14
    WBB Team Captain Coke's Avatar
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    Those squats aren't bad at all dude, nice job throughout.

  15. #15
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Nice workout dude. Sore today?
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  16. #16
    Senior Member Drew92's Avatar
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    Hey man don't worry about your squat numbers. You'll be squatting big in no time.

  17. #17
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    And at least you are squatting and not one of those 'upper body' guys who just do bench press and bicep curls lol.

    My squat and deadlift are ok but my bench sucks, we all have weaknesses just keep working on them and it won't take long for you to make excellent progress.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  18. #18
    Clean Bulk in Progress james_w8lifter's Avatar
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    Quote Originally Posted by CoCoa View Post
    Those squats aren't bad at all dude, nice job throughout.
    Quote Originally Posted by famous636 View Post
    Hey man don't worry about your squat numbers. You'll be squatting big in no time.
    Thanks guys, I'm sure with time the numbers will jump.

    Quote Originally Posted by The Gasman UK View Post
    Nice workout dude. Sore today?
    I sure am man... Had to walk sideways down the stairs this morning lol. I'm sure they'll be more sore tomorrow. I am always the sorest 2 days after a hard workout .
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  19. #19
    Clean Bulk in Progress james_w8lifter's Avatar
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    12/3/09

    My workout partner didn't show today so I didn't have a spotter. Sure wish I had one to bang out some forced reps on the seated presses. Oh well.

    Shoulders/Abs

    Seated Behind-the-Neck BB Press
    Bar x 15
    95lbs x 12
    115 x 8
    135 x 5
    135 x 5
    135 x 5

    Seated DB Arnold Press
    25's x 12
    40's x 8
    45's x 6

    Bent Over DB Lateral Raise
    15's x 10
    25's x 8

    BB Upright Row
    70lbs x 10
    95lbs x 8

    Decline Straight Leg Raises
    BW x 12
    +2.5lb ankle weights x 10
    +2.5lb ankle weights x 10

    Weighted Crunch on Exercise Ball
    +25lbs x 10
    +25lbs x 10
    +25lbs x 10
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  20. #20
    SchModerator ZenMonkey's Avatar
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    Lookin strong in here man! Nice work
    Sarvamangalam!

  21. #21
    Clean Bulk in Progress james_w8lifter's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Lookin strong in here man! Nice work
    Thanks man, I'm trying my best.

    12/4/09

    Bi's/Tri's/Calves

    Standing BB Curls (grip was wider than shoulder width)
    Bar x 15
    75lbs x 12
    100lbs x 10
    115lbs x 7
    135lbs x 3 (excessive leaning going on lol)
    115lbs x 6

    Seated Preacher Curls (with tricep extension bar)
    75lbs x 12
    85lbs x 10
    90lbs x 8

    Alternating DB Curls
    45's x 8
    55's x 5
    _______________________________________

    Skullcrushers (with EZ-curl bar)
    60lbs x 12
    80lbs x 10
    100lbs x 6
    100lbs x 6

    Tricep Pushdowns (with V bar)
    60lbs x 15
    80lbs x 10

    Dips
    BW x 10
    BW x 10
    _______________________________________

    One-Legged Calf Presses (on leg press)
    100lbs x 12
    150lbs x 10

    Standing Calf Presses (on Smith machine)
    235lbs x 10
    235lbs x 10
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  22. #22
    WBB Team Captain Coke's Avatar
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    Nice session for the arms and calves guy.

  23. #23
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Arms and calve, classic

    Nice work on the skullcrushers.

    Hey can you do a fitday report for a days eating, I'm interested to see the breakdown of what ya taking in.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  24. #24
    Clean Bulk in Progress james_w8lifter's Avatar
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    Quote Originally Posted by CoCoa View Post
    Nice session for the arms and calves guy.
    Thanks Coke

    Quote Originally Posted by The Gasman UK View Post
    Arms and calve, classic

    Nice work on the skullcrushers.

    Hey can you do a fitday report for a days eating, I'm interested to see the breakdown of what ya taking in.
    Yeh I will do one tomorrow night to let you see what I take in on a training day. I'll have to load all my shake's nutrition facts into the system and what not. I need to start tracking anyway
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  25. #25
    Team Intense pbal17's Avatar
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    nice lifts, keep it up

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