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Thread: bulk '04

  1. #1
    Push powerlifting heathj's Avatar
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    bulk '04

    don't wanna look for my last old journal, so i'll start a new one. i am gonna bulk this fall, not sure my goal weight, but i want to gain a fair amount with minimal fat if possible. here is a workout and diet i set up...they might change around but here is the corner stone of my bulk.

    1st week
    mon -
    flat bb: 4 sets x 4
    incline db: 3 sets x 3-5
    db flies: 3 sets x 3-5
    skulls: 3 sets x 8
    dips: 4 sets x 6-8
    pushdowns: 3 sets x 8-10
    abs

    weds -
    deadlifts: 4 sets x 10
    pullups: 3 sets x 10-12
    bb rows: 3 sets x 10
    bb curls: 4 sets x 3-5
    alternating db curls: 3 sets x 6
    gripper: 3 sets x 10
    wrist curls: 3 sets x 10

    fri -
    squats: 4 sets x 4-6
    sldl(stiff leg): 3 sets x 4
    leg extensions: 3 sets x 6
    leg curls: 3 sets x 6
    calves: 4 sets x 6
    side raises: 3 sets x 5
    front raises: 3 s ets x 5
    shrugs: 3 sets x 4-6
    abs

    -alternate weeks-

    2nd week
    mon -
    flat bb: 4 sets x 8-10
    incline db: 3 sets x 8
    lying overhead press: 3 sets x 8
    skulls: 3 sets x 4-6
    dips: 4 sets x 4-6
    pushdowns: 3 sets x 4-6
    abs

    weds -
    sldl(straight leg): 4 sets x 4-6
    pullups: 3 sets x 4-6
    bb rows: 3 sets x 4-6
    bb curls: 4 sets x 8-10
    alternating db curls: 3 sets x 8-10
    concentration curls: 3 sets x 10
    gripper: 3 sets x 10
    wrist curls: 3 sets x 10

    fri -
    squats: 4 sets x 8-10
    sldl: 3 sets x 6-8
    leg extensions: 3 sets x 10
    leg curls: 3 sets x 10
    calves: 4 sets x 15
    side raises: 3 sets x 8-10
    front raises: 3 s ets x 8-10
    shrugs: 3 sets x 12
    abs

    7am -
    protein bar
    coffee

    9-10am -
    3 tbsp peanut butter
    2 slices wheat bread

    12pm -
    can of tuna (37.5g pro/0g carbs/1.5g fat/170 cals)
    1 tbsp mayonnaise (0g pro/0g carbs/10g fat/90 cals)
    2 slices wheat bread (4g pro/40g carbs/3g fat)

    2:30pm -
    20g protein
    1 tbsp peanut butter

    5pm -
    4 eggs
    2 slices wheat bread

    postworkout (6-7pm) -
    40g protein
    60g dextrose

    8pm -
    100-150g chicken (30g pro/0g carbs/1.5g fat/150 cals)
    3/4 cup rice & sauce (4g pro/40g carbs/0g fat/176 cals)
    2g fish oil (2g fat/18 cals)

    9-10pm -
    3 slices turkey (30g pro/0g carbs/1.5g fat/150 cals)
    2 slices bread (4g pro/40g carbs/3g fat)
    1 tbsp mayonnaise (0g pro/0g carbs/10g fat/90 cals)
    40g protein

    11-12am -
    3/4 cup 2% cottage cheese (25g pro/8g carbs/4g fat/200 cals)
    2g fish oil (2g fat/18 cals)

    (figure out macros)

    wish me luck and its good to be back.

  2. #2
    Wannabe a Beast BigNic's Avatar
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    good luck man
    Beer helped slow down my metabolism.... -ozzyman

  3. #3
    Journalist galileo's Avatar
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    Voolllllluuuuuuummmme.

  4. #4
    love to lift BIG C's Avatar
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    Kepp it up Bro!
    If the bar aint bending your just pretending!!!!


    My journal!

  5. #5
    Push powerlifting heathj's Avatar
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    monday 10/4/04 -
    flat bb: 45 x 8, 135 x 8, 185 x 4, 4, 4, 4
    incline db: 45 x 6, 55 x 5, 65 x 5, 70 x 5
    db flies: 35 x 5, 5, 5
    skulls: 75 x 8, 8, 8
    dips: 4 sets x 10
    2 arm pushdowns: 60 x 8, 80 x 8, 8
    gripper: 95 x 10, 10, 10
    wrist curl machine: 15 x 10, 10, 10
    wrist curls: 45 x 10, 10

    7am -
    protein bar
    12 oz. coffee

    9-10am -
    3 tbsp peanut butter
    2 slices wheat bread

    12pm -
    can of tuna
    1 tbsp mayonnaise
    2 slices wheat bread

    2:30pm -
    20g protein
    1 tbsp peanut butter

    5pm -
    100g chicken
    3/4 cup rice
    1 tbsp soy sauce

    postworkout (6-7pm) -
    40g protein
    60g dextrose

    7pm -
    3 slices turkey
    2 slices bread
    1 tbsp mayonnaise

    9-10pm -
    ???

    11-12am -
    ???

    going good, just ate my turkey sandwich and i am hungry again, so maybe i will eat something else. workout went well. i got a new bike so i rode down to the gym to work out. not too far, maybe a 1/2 mile or a mile.
    Last edited by heathj; 10-04-2004 at 08:08 PM.

  6. #6
    Push powerlifting heathj's Avatar
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    back/biceps yesterday on the 6th. did some light deads with 185 for 10 reps and it killed my hamstrings...i haven't done deads or legs in a while...or really worked out very hardcore in a month or two. deads felt awesome though. legs tomrorow.

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