The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: bulk '04

  1. #1
    Push powerlifting heathj's Avatar
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    Mar 2001
    Location
    WA, USA
    Posts
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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.

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  3. #2
    Wannabe a Beast BigNic's Avatar
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    Jan 2004
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    VA
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    good luck man
    Beer helped slow down my metabolism.... -ozzyman

  4. #3
    Journalist galileo's Avatar
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    Jul 2002
    Posts
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    Voolllllluuuuuuummmme.

  5. #4
    love to lift BIG C's Avatar
    Join Date
    May 2004
    Location
    VA
    Posts
    893
    Kepp it up Bro!
    If the bar aint bending your just pretending!!!!


    My journal!

  6. #5
    Push powerlifting heathj's Avatar
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    WA, USA
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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.

  7. #6
    Push powerlifting heathj's Avatar
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    Mar 2001
    Location
    WA, USA
    Posts
    5,234
    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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