Well due to several reasons ive fallen out of the competition i was going to enter. Now my plan is to do a lean bulk until late july or august when i should be shipping off to basic. My plan for this bulk is to take in around 4000 calories and around 200 grams of protein. My workouts will be random as usual but im going to try to stay at a lil lower reps than usual also. Current stats are
I dont really know any of my measurements. My best lifts are 285x1 on bench. 315x6 on deadlifts. And 315x8 on squat. My deadlift and squat is prolly better but i havent really pushed mysdelf enough on them.
Goals for this journal is to get to around 170 while maintaining low bf. Later on id liek to bulk to around 200. Ill start posting my diet tomorow and ill posdt my workout today later on.
Standing Calf Raises--on smith
Sitting Calf Raise
Hanging Leg Raises
Cable Weighted Crunches
pretty good workout, gonna hit up some quads tonite hopefully.
I am so ready to get fvcking huge
ill go ahead and post a few pics, i have them in the pictures section and in my old journal but incase i have some new veiwers ill show you about where im at.
These were all taken within the last few weeks i guess
good luck on the bulking, put on as much as you can before you go because you'll lose it all
somewhat what I eat...
arite heres been my diet today. Not as much as id like but im still recoverign from this weekend.
multivitamin and b complex
1 cup weightgainer w/ fat free milk and one egg
3 handfulls of almonds
2 scoops nitrean protein w/creatine
1 cup weightgainer w/fat free milk and one egg
1 slice of whole wheat bread
2 scoops nitrean protein
2 lean chicken breasts
Last edited by BigNic; 06-13-2004 at 02:46 PM.
kinda random upper day
285xmiss.......sucks i didnt get it this time. I had it easy, but as usual i couldnt lock out. I need to work my tris a lil more i belive
Weighted Pull Ups
DB Lateral Raises
dont really know what this workout was about but im gonna start a powerlifting routine now. Ive been wanting to for a while so i figure ill go ahead and do one for the next 4 weeks or so. See if i like it and if i do maybe once im out of basic ill get serious with it
ok this is what my powerlifting routine will look like. Obviouslt the accessory lifts will change from time to time.
Main Lift- Deadlift-work up to a max triple
Hamstring Assistance work- SLDL 4x6-8
Abs Assistance work-hanging leg raises 4x15
Lower back assistace work-hyperextentions 4x8
Calves assistance work-standing calf raises 4x12
Main Lift-Bench Press work up to max single
Assistance Tricep Work-CGBP 4x8
Assistance Lat Work-weighted pull ups 4x8
Assistance delt work-arnold presses 2x10
Assistance tricep work-skull crushers 2x10
DE Squat/ Deadlift
Main lift-Box Squat 8x2 w/85% of max
Assistance Hamstring work-sldl 4x8
abs assistance work-cable crunches 3x12
abs assistance work-decline crunches 3x12
Main lift-bench press 9x3 of 60% of max
assitance tricep work-CGBP 4x8
assistance lat work-weighted pull ups 4x6-8
assistance delt work-rear delt flye 2x10
assistance rotator cuff work-2 sets of stretching
assistance bicep work-hammer curls 4x8
Last edited by BigNic; 06-14-2004 at 09:06 PM.
altho im not going on those days. Ill start wenes with DE dl squat day and go from there
Hey man do u have aim or something? I'd like to ask u a question or to, msg me as locoman1984 if u can.
Sounds good man. You're def lean, now just pack on the muscle.
Fuck, fight, or hold the light.
ya, id like to gain mass and a lotta strength
squats warning, i suck at squats
SLDL on two stacked plates
45 degree leg press
didnt count up the weight
Calf Raises in Smith Machine
ok workout i guess
hmm i read chris masons post in the bodybuilding section and im kinda considering channgin my whole bulking idea.
Ill try to take in as high calories and high protein as possible. Im willing to get fat as long as i get big also. My routine will be based on the one he indicated and basic compound ifts. Ill post it later
something like this is what i want to try
BB Bench Press
2 warm up sets 4x6 work sets
2 work sets
Weighted Pull ups
1 bw warm up set 4x6-8 work sets
BB Push Press
1 warm up set 4x6-8 work sets
1 warm up set 4x8 work sets
4x8 work sets
2 warm up sets 4x6-8 work sets
Last edited by BigNic; 06-16-2004 at 12:46 PM.
Weightgainer shake 2280 cals 106g prot
2 cups weightgainer
2 scoops nitrean
1 cup low fat milk
2 tbspns natty pb
2 power bars 480 calories 18 g protein
Nitrean shake 185 calories 52g prot
2 scoops nitrean
1/2 cup fat free milk
2 chicken breasts 320 cals 58 g protein
Last edited by BigNic; 06-16-2004 at 06:27 PM.
well my legs are ****ing sore. Those squas yesterday tore my quads up. I was really in the mood to lift today, so i figured itd be a good day to go light, and try some sumo squats. This is the first time ive ever done work sets with sumos and i think im gonna start doing these instead of conv. deads. I like the feel of these better and i feel they hit my hams, lower back and traps better. Altho im currently not as strong as i am on conv. im sure ill get the sumos up there. Its important to me that all my compound lifts hit as much of my body as possible since im using so few excercises in this new routine. Next week ill try to go up to 275 for sets of 8
EZ Bar Curls
95x8 little cheat on last one
nice short workout
was in the mood so i did a lil cardio
3 two minute rounds on the speed bag
1 two minute round jump rope
warmed up with some dips
BB Bench Press all done about 2 reps short of failure
DB Arnold Press
had to cut it short, ill do my close grips and pull ups tomoro
Weighted Pull Ups
Front Raises ss w/ Lateral Raises
Hanging Leg Raises
That's some nasty weight you're putting up for CGBP. I can't believe you made all those gains whlie on a cut too. The weights are gonna fly up now that you're bulking. I'm gonna keep a close eye on this journal... this is sick ****.Originally Posted by BigNic
ya i feel like close grip is really natural for me. Thanks bro