Thread: Mmmmmmm, bulking.

Decent Arm day today:

Overhead Extensions 4x10
Elbows out extensions 3 x 12
90 degree preacher 3 x 8
Incline Dumbell Curl 3 x 8

Superset:

3 sets

Pressdowns to failure --->
Cable Curls to failure

I didn't feel so hot doing triceps, but I got going a bit for biceps. That's not so good, considering my tri's are a lagging bodypart. As for my usual five minute cool down, I skipped it today. I stepped on the scale and I was a half pound lighter, again. This is after increasing cals by 250 a day for a week. Anyway, I'm going to continue going up and I'll probably have an extra ounce of Wheat Pasta today or something.

I'd swear I've lost some leanness even though I'm lighter, too.

Good Luck with your bulk!!

Originally posted by ncgirl21
Good Luck with your bulk!!

Thank You.

I did some light cardio and abs today.

Hanging Leg Raises: 4 x failure
Machine Crunches: 4 x failure
Treadmill: Speed 3.5, Incline 15. Half Hour (300 Calories)

Now it's time to throw about 600 calories back in to make up for the 300 I burned!

Nothing like a good back/hami workout. I skipped deadlifts for the first time in a while. I've done them once a week for about three months straight now. Instead, I did some stiff-legged deads..

Hammer Strength Row 3 x 6
Hammer Strength Row (Wide Grip) 2 x 12
Hammer Strength Pull Down 3 x 12, 1 x 7
Stiff Legged Deadlift 1 x 12, 1 x 5, 1 x 12
One Legged Leg Curl 4 x ~12
I finished it off with a brisk walk on a 15 degree incline to really fry my hami's.

Heh, we got some new Hammer Strength stuff at my gym. That's why my workout is full of Hammer Strength movements. What great machines, eh?

Today I tried something new. I had some gatorade with "any whey" mixed in and I sipped it throughout my workout. I actually think it gave me a better pump than I'm used to. Time to finish sucking down this shake!


Peace.

Well this is weird. I'm hungrier more often now that I'm bulking. Normally I have no problem waiting for my next meal but since I've increased my calories I've had a problem with it.

Oh yeah, baby. My strength was up this week on the Incline Bench. Here's what today's workout looked like:

Incline Barbell Press: 3 x 6
Flat Dumbell Press: 3 x 10
Incline Hammer Strength Press 1 x 12, 1 x 10, 1 x 4
Pec Dec: 2 x 12

I felt reaaaaaally good today. I guess they weren't kidding when they said food is really anabolic. ;-)

Why only 2500 calories? Its a bulk. Also you mentioned that you are getting hungry, so EAT!

Originally posted by PreMier
Why only 2500 calories? Its a bulk. Also you mentioned that you are getting hungry, so EAT!

I'm just testing the waters!

So far I've had great results...When that stops, i'll up the calories. I think the hunger is my body adjusting to a new diet. I had maintained my weight for a long time...

Well, I will follow along. I would like to see how much you gain on that many cals. Anyways, best of luck

Good deal, man.

You should also note that I sit on my ass in front of a computer all day long, so I've got plenty of time to grow.

;-)

Back from my mid-morning quad/calf workout. Man, I had a great day and I was feeling really good again. Here's how it went:

Hammer-Strength V-Squat: 3 x 10, 1 x 9
Smith Machine Front Squat: 1 x 10, 1 x 9, 2 x 8
Smith Machine Calf Raise: 3 x 12
Leg Extension: 3 x 10
Seated Calf Raise: 3 x 15

Also, I got my Maltodextrin and Dextrose in the mail today, so I'm enjoying those in my post-workout shake.

Have a good one!

Blaaaaah...Just got in from my shoulder workout.

Right off the bat I had trouble with behind the head presses. There is something tweaked in my right shoulder, no doubt about it. I had a little better luck doing standing military presses, but not much. I couldn't do any type of "raise" movement or I'd get a sharp pain in my right shoulder...really shitty.

Anyway, here's what I managed:

Standing Military Press: 2 x 12, 1 x 7
Seated DB Press: 1 x 10, 1 x 7, 1 x 6
Reverse Pec Deck: 3 x 12
Smith Behind the Back Shrugs: 3 x 12-15....

I think I might try doing shoulders with chest, or I'll skip them all together for a while. Today was a really frustrating day..

hope that your shoulders improve. have you always had troubles with them?

Originally posted by atherjen
hope that your shoulders improve. have you always had troubles with them?

Nope, never in my life. My body is shaped kinda funky, though. Like when I do lat raises or upright rows, I can't get my elbows up high...even without weight. It's really strange, but I've always managed to get a decent pump while remaining injury free....

I really should stop training them for a little while...

Umm... I reccomend NOT doing behind the neck presses. I used to do them ALL the time, not anymore. I tore(slightly) my rotator doing them. They are not safe at all, and should not be attempted unledd you know EXACTLY what your doing.

One more thing. To make sure the shoulder heals proberly, you need to eliminate ALL over head movements. If your arms go above your head, dont do it. This also includes incline BB bench. Use DB instead.

Originally posted by PreMier
Umm... I reccomend NOT doing behind the neck presses. I used to do them ALL the time, not anymore. I tore(slightly) my rotator doing them. They are not safe at all, and should not be attempted unledd you know EXACTLY what your doing.

Yeah, I know what I'm doing, but I think certain people are built differently and they're less prone to getting injured while they're doing them. It wasn't that specific movement that brought on the pain...the pain was there when I started. It had to have been something I did benching. I'll see how it feels on Tuesday when I do chest.

Thanks for the input.

I would say im almost double jointed in my shoulders because of the ROM that I have. Its just not a safe exercise. If you insist on doing them, maybe use the smith machine.

Originally posted by PreMier
I would say im almost double jointed in my shoulders because of the ROM that I have. Its just not a safe exercise. If you insist on doing them, maybe use the smith machine.

Yeah, I was using the smith..


I'm not a big fan of them anyway, but my partner made up our schedule this week....We alternate...It's kinda fun and it keeps things fresh.

Decent little arm day today. My shoulder was a tad stressed doing reverse grip bench, but it was nothing of real concern. Anyway, it went like this:

V-Bar Pressdown: 3 x 15 (Light, warm-up)
Standing BB Curl: 2 x 10, 1 x 7
Reverse Grip BP: 3 x 10
Seated DB Curl: 3 x 8
EZ Bar Overhead Extensions: 3 x 12
Cable Curls: 3 x 12-15

For whatever reason, I didn't feel much of a pump today. I guess the literature I read claiming that a Dextrose/Malto drink during your workout will increase bloodflow to the muscle isn't right. If it is, I sure haven't had it yet. Oh well, here's to a good two days of rest.

I did a quick 15 on the elliptical today. Nothing crazy. I killed about 300 calories...I'm eating 3 oz of pasta and a nice slab of chicken as we speak. Weight update tomorrow, I suppose.

Abs today...

I just did 4 supersets that consisted of:

Hanging Leg Raises
Machine Crunch
Incline Sit-up

I finished it off with a brisk ten-minute walk.

My weight is up a pound and a half since I started.

Ahh, back and hami's today. My weight is up another half pound from yesterday. Eating homeade pizza two nights in a row probably has something to do with that. ;-)

Anyway, back and hami's went really good today. Here's how it went:

Hammer Strength Row: 3 x 8
Close Grip chins: 4 x failure
Pull Downs: 3 x 6, with lots of forced reps. my back was totally fried after the chins
Hammer Strength Leg Curl: 4 x 8
Deadlift: 1 x 6, 1 x 4, 1 x 12, 1 x 1

Cheers..

What the hell, I'll post today's diet:

I was forced into the gym very early today, so I sipped a protein/malto drink as I worked out. I managed ok i think.

Meal One (mid/postworkout)

35g Maltodextrin
25g Dextrose
49g On Whey
2 oz Banana
2 oz Strawberry

Meal Two:

180g Sweet Potato
4.5oz Cooked Chicken

Meal Three:

2 oz WW Pasta
4 oz. cooked chicken
2.5 oz onions
1 cup broccoli

Meal Four:

224g sweet potato
5 oz cooked chicken

Meal Five:

1 can albacore
1 tbs olive oil
2 oz onions
celery
peppers

Meal Six:

1 cup cottage cheese
1 scoop whey
1 tbs peanut butter

Totals

Calories: 2368 (Calories were low today but I did nothing but sit in front of a computer for 12 + hours)

Fat: 37 (14%)
Carbohydrates: 241 (40%)
Protein: 263 (46%)

Alright, my shoulder felt decent today, so I decided to go ahead and train chest. It was actually a good idea, as i had to focus solely on my chest....even during pressing movements. It was unreal...I managed to place the emphasis entirely on my chest, and I couldnt feel my shoulder at all. Also, I'm going to skip shoulders this thursday. Here's what I did today...

Incline BB Press: 4 x 10
Hammer Strength Press: 4 x 8, 1 x stripset
Incline Fly: 3 x 12
Pec Dec: 1 dropset.

Yea, your calories were WAY low the other day... Thought about listing the weight that you do?

Sure, I'll list some weight for my last couple workouts as far as I can remember...

Hammer Strength Row: 3 x 8 (3 plates per side)
Close Grip chins: 4 x failure (I think I got 12, 12, 9, 7)
Pull Downs: 3 x 6, with lots of forced reps. my back was totally fried after the chins (Did these with 150)
Hammer Strength Leg Curl: 4 x 8 (One leg at a time, two quarters per side)
Deadlift: 1 x 6, 1 x 4, 1 x 12, 1 x 1 (135, 225, 315, 405, in that order)


Incline BB Press: 4 x 10 (all at 135)
Hammer Strength Press: 4 x 8, 1 x stripset (2 plates + quarter per side for all sets)
Incline Fly: 3 x 12 (35lbs DB's)
Pec Dec: 1 dropset. (80lbs, i think?)