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Thread: Lou's Clean Bulk

  1. #1
    Hulk Smash! LouPac's Avatar
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    Lou's Training Log

    So the cut is over and I lost a total of 13 lbs and 2 waist sizes. However the last couple of months I made the mistake of dropping my calories too low and I believe my metabolism suffered because of it. Oh well, I'll know better next time.

    Now for the bulk. Since I don't really want to suffer serious fat gain, I'll be slowly increasing the calories every few weeks by increments of 500 calories.

    I also have a friendly competition with some friends on who can deadlift the most by 4/1/07. We'll be doing this, not on total weight, but rather on pound for pound strength. My biggest competition is a powerlifter that weighs 270 and deadlifts 525. At 197 I pulled 450, so I'm not that far behind him, and I was doing this on restricted calories, I'm hoping the bulk will increase my deads by leaps and bounds.

    Starting weight: 197


    10/23

    Box squats: 45*10, 95*9, 135*8, 185*5, 205*3, 225*3, 245*3, 265*3
    Leg Press: 410*8*3
    Hang cleans: 155*2*2, 135*3
    Donkey calf raises: 300*15, 300*12*2

    8 hours sleep

    Calories: Totals = 2591 Fat = 94 Carbs = 158 Protein = 290
    Last edited by LouPac; 04-15-2007 at 12:20 AM.

  2. #2
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    good luck big lou!
    2000 or bust

  3. #3
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by Stumprrp
    good luck big lou!
    Thanks Stump!

  4. #4
    Hulk Smash! LouPac's Avatar
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    10/24

    Weight: 199

    I woke up late today so I only had time for a 30 minute workout.

    Weighted pullups: 25*5*3
    BB Rows with Cambered bar: 185*5*3 (I hate this bar )
    Weighted Dips: 90*8*3
    Skull Crushers: 90*8*2, 90*5

    7.45 Hours sleep

    Calories: Totals = 2615 Fat = 100 Carbs = 159 Protein = 277

  5. #5
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    strong dips, what a cambered bar? an EZ bar?
    2000 or bust

  6. #6
    C.S.C.S. ddegroff's Avatar
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    I'll jump on the ride.

    GL w/ your goals and new diet.
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  7. #7
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by Stumprrp
    strong dips, what a cambered bar? an EZ bar?
    The cambered bar has a big bend in it so you can extend the ROM of the exercise, it makes it harder to pull the weight all the way up, it's also less stable than the barbell so you're fighting the weight the whole time.

  8. #8
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by ddegroff
    I'll jump on the ride.

    GL w/ your goals and new diet.
    Thanks man.

  9. #9
    Senior Member 1mmort4l's Avatar
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    Wow Lou, nice dips!!

    Good luck with your bulk mate, and good luck for the freindly comp..
    Age: 25 Height:5/9" Weight: 180lbs/ 80kgs


    Current PR's (updated 19th March.)

    Bench: 325lbs/ 145kgs
    Dead: 395lbs/ 180kgs
    Squat: 370lbs/ 165kgs x 1 parallel.

  10. #10
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by 1mmort4l
    Wow Lou, nice dips!!

    Good luck with your bulk mate, and good luck for the freindly comp..
    Thanks buddy, I always had strong tris, they make up for my weak bis.

  11. #11
    Hulk Smash! LouPac's Avatar
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    10/25

    Off day

    5 hours sleep

    Calories: Totals = 2444 Fat = 76 Carbs = 277 Protein = 165

  12. #12
    Hulk Smash! LouPac's Avatar
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    10/26

    Bench Press:45*12, 95*10, 135*8, 185*6, 225*5, 245*3, 265*3, 285*3
    DB incline press: 75*10*2, 75*8
    Pullovers: 70*12*2
    EZ bar curls: 90*8*2
    Hammer curls: 35*8*2
    Side bends: 50*12, 60*12
    Oblique crunches: 12, 15

    7 hours sleep

    Calories:Totals = 2671 Fat = 73 Carbs = 280 Protein = 226
    Last edited by LouPac; 10-27-2006 at 12:55 PM.

  13. #13
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    nice job lou but is 2700 cals enough for bulkin? sheet i need like 4,000 lol
    2000 or bust

  14. #14
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by Stumprrp
    nice job lou but is 2700 cals enough for bulkin? sheet i need like 4,000 lol
    I'm just coming off of a cut in which I was eating only about 2000 calories towards the end. I'm adding a little at a time so I don't gain a bunch of fat right away.

  15. #15
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    oh good point i forgot that. whats your maint?
    2000 or bust

  16. #16
    T.J.W. nhlfan's Avatar
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    do you significantly decrease your protein intake on all off days?
    Last edited by nhlfan; 10-26-2006 at 09:15 PM.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  17. #17
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by nhlfan
    do you significantly decrease your protein intake on all off days?
    No, it just worked out that way Wednesday, I had my food at work that I dropped on the floor, which included 60 grams of protein.

  18. #18
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by Stumprrp
    oh good point i forgot that. whats your maint?
    About 3000

  19. #19
    C.S.C.S. ddegroff's Avatar
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    Diet looks good man!

    Pullovers: 70*12*2
    Do you do these w/ a db? straight arm?
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  20. #20
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by ddegroff
    Diet looks good man!



    Do you do these w/ a db? straight arm?
    Ez curl bar.

  21. #21
    C.S.C.S. ddegroff's Avatar
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    Ez curl bar.
    cool
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  22. #22
    Hulk Smash! LouPac's Avatar
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    10/27

    Deads: 135*10, 185*8, 225*6, 275*3, 315*3
    SLDL: 205*8, 225*8, 245*8
    Shrugs: 205*12, 255*8*2
    Bent over lateral raises: 30*8*3
    Swiss Ball crunches: 20*2
    Ab rope pulldowns: 100*15*2

    7 hours sleep

    Calories: Totals = 3177 Fat = 98 Carbs = 284 Protein = 238
    Last edited by LouPac; 10-27-2006 at 08:50 PM.

  23. #23
    Hulk Smash! LouPac's Avatar
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    10/28

    Off day

    8 Hours sleep


    Calories: Totals = 2687 Fat = 89 Carbs = 222 Protein = 188

  24. #24
    Hulk Smash! LouPac's Avatar
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    10/29

    Off day

    7 hours sleep

    Calories: Totals = 3026 Fat = 99 Carbs = 296 Protein = 237

  25. #25
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    diet numbers look solid lou, 40-40-20 looks like to me, approx.
    2000 or bust

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