urb's training thread

[urbanski]

hi gang. 41 years old very NEW bodybuilder here. i want to start my journal.

Split currently:
mon: chest/shoulders (flat and incline bench, military and upright rows)
tues: deadlifts/squats/calf raises
wed: off
thurs: shrugs/bent rows/single arm rows/biceps
fri: triceps (close grib and skullcrusher)/abs
sat/sun: cardio if i feel like it

diet: bulking. dont count, just eat. eat and eat. 6 times a day at least. I am constantly FULL. 1/2 to 1 gallon milk/day w/ at least 2 ON when shakes. lots of tuna/chicken/wheat bread/sausages/you name it. not many carbs at night. i suspect i get in 200gms protein each day for my 140lb frame.

current supplements are creatine/whey/vitamins/fish oil. just bought this
Activate Xtreme/Stoked Stack By: Designer Supplements
AX/Stoked stack, will start when it gets here.

target weight: not saying, but I want to get BIG and i know it will take years

back pic here
ImageShack - Hosting :: 3c04bdsc025419053740mj7.jpg

thanks all.

[urbanski]

305 x 1 DL today
305 deadlift

[urbanski]

^^yes i know my technique sucks, i didnt know i was doing that. i plan to put a mirror in my gym..

began AX/Stoked today. Specs @ start:
wt 141
bicep 14
chest 41
thigh 22
waist 32

no side effects to speak of. bulking diet/split as above for now.

[urbanski]

so its been just short of 2 weeks with AX/Stoked and i feel it!!!
i have good energy, libido, and i think i may be stronger.

I did 250 x 1 6 times today w/ i HOPE is better technique
250 DL w/ better technique

I weigh the same but my bulking belly is less so i may be leaner. Going for a full 8 weeks.

[urbanski]

^^check that. up to 142 today. my belly is definitely down. maybe .5 inch off waist last 2 weeks.

DLs went well today. warm up then 250x3, 265x6

set to measure myself thursday

[urbanski]

began AX/Stoked today. Specs @ start:
wt 141
bicep 14
chest 41
thigh 22
waist 32

.

so about 2 weeks later
wt 142
bicep 14.25
waist 31.5
rest same.


bent rows up to 150x4 today, felt great.

[urbanski]

about 1 more week later.

up to 143
waist still 31.5 (measured at my iliac crests) BUT my pants (which i wear above my crests) are way looser.

I estimate I've lost an inch of belly on this, but gained 2lbs. So its really leaning me out. Maybe just maybe a bit of appetite suppression....but since I'm bulking i eat all day anyway...forcing myself to eat, I'm always full
I'm going to finish my 60 days then hold off on this again until I cut. maybe in a few years

[urbanski]

143lbs
bicep 14.5
chest 42 (YAY!)

i ex-curled 100 x 4 today for a PR. I like how things are going.

[IronAddict]

Keep it up Urb! Give em hell.

[urbanski]

fri: triceps (close grib and skullcrusher)/abs

since fridays are kinda light, and i hate only spending 40 mins in my gym...i decided to add 20-rep squats. my squat has always lagged, i can bench more than squat.
i started intentionally light at 115 since i didnt know how my body would react. at that, lets say it was interesting haha. plan this every friday now. 5 extra lbs per week.

[urbanski]

up to 144lbs and my size 31 pants still fit

chest went well. did 2 "working" sets of bench, 185x3. that was my most ever. supersetting DB inclines/declines really wipes me out, but it feels great.

[urbanski]

well i dont know if i believe it, but my scale (twice) today said 147

so thats officially 6lbs in 1 month on AX/Stoked. (and 32lbs since i began lifting)

my pants still fit. I am "thicker" on side profile up top than at the belly
my DL is up 50lbs, bench up 30+, front rows up 50.

1 month to go on stack. years on my journey

[MCx2]

Nice man! Keep up the good work!

[urbanski]

well, its interesting that my appetite is less lately. i get "full" faster and cant eat as much. Weigh in tomorrow. I cant fathom what's doing this. With my higher resting metabolic rate, I'm going to chew up my gains if I cant pack in more and more food. this won't do.

[urbanski]

began AX/Stoked today. Specs @ start:
wt 141
bicep 14
chest 41
thigh 22
waist 32

no side effects to speak of. bulking diet/split as above for now.

just slightly under 5 weeks since these measurements and AX/SToked.

today:
147
bicep 15 (BIG gain!)
chest 42
waist 33
rest same.

feel great. gotta work on appetite still. still shoving food in all day. between myself and my 7 year old, we drink 4 gallons of whole milk every 6 days

[urbanski]

well now this is interesting.
DEXA yesterday with 17% BF.
WOW.
I was thinking 9.
My size 31 pants still fit but you cant see my abs, typical bulking belly. But 17 blew me away. Guess I have some cardio to do. I dont know actually.

[urbanski]

some progress pics

today @147lbs, click for large





and this is my setup
now that i have "safety stops" for squats, i did a PR of 175 x 2 today

[urbanski]

i went against years of skepticism and finally bought glucosamine/chondroitin.
my knees were talking back to me after squats and you know what...damned if they feel better after 1 week. going for a PR monday on squats, we'll see.

[urbanski]

bench 205 x 2 today **PR**!! yay

i've expanded my chest/shoulder day a bit.
flat BB bench/ standing press x 5 sets
then superset DB incline/decline x 4
then superset DB front rows/rear delts x 3

my strength is up as is my size with this. kicks my butt!
still 148lbs.

[urbanski]

150lbs
chest 43
bi 15+
thigh 22

progress pic

[Built]

well now this is interesting.
DEXA yesterday with 17% BF.
WOW.
I was thinking 9.
My size 31 pants still fit but you cant see my abs, typical bulking belly. But 17 blew me away. Guess I have some cardio to do. I dont know actually.

9%, you'd have visible abs and NO belly. Cardio isn't what you need to drop this down - that part's diet. I'm 14% in the pic in my avatar and profile. Women carry it differently of course - me at 14% is probably roughly equivalent to a man at about 7%. Female BB compete at 8-11% (figure it's about 10-12%), for reference.

When does your bulk end, and do you have a side-by side for comparison? You're clearly putting on muscle - your back looks great!

[Built]

Hee hee hee no more skinny bitch for you, babe.

Just don't gain too fast and you'll be fine. From where you are now, no more than about 3-4 lbs a month. Any more than that and you'll just get too fat.

If you get to a point where you can't stand it, drop the calories down a bit, maintain for a while, and recomp a bit before you proceed.

[urbanski]

been a tough week. mentally.
i LOVE lifting, i really do, no problems busting my ass in the gym.

but "bulking" is hard! i'm still 151lbs. i almost lost a bit of edge earlier this week. loss of motivation to EAT! and eat ALOT all day. this is way harder than i realized. funny feeling.
i'm back in focus now. i'm not "scared" to grow, i dont reallly know what i was thinking. but today i ate PB and milk for pre-workout, protein shake after, 2 lunches, loaded baked potato and bag of doritos for snack 1, nuts/raisins for snack 2, 2 burgers and hash browns for supper, now working on my 16th ounce of milk in 30 minutes. dessert is still to come

you know its funny. designing a great workout, all the "right" splits, all that is fun. but winning the war in the kitchen is where the effort needs to be.

[Built]

Some people never figure that part out.

I blame the supplement industry.

[urbanski]

Built

I'll share the recipes i just made for my lunches.
1. brown 1lb hamburger, dump in 1 can spag sauce, 1 can cheddar cheese soup, sitr; throw it over 1lb of frozen hash browns, bake w/ cheese on top.
2. chicken; cream of chicken and cheddar cheese soups; heat, throw over macaroni and add in tons of bacon.

so yummy. still 151lbs.

[urbanski]

began AX/Stoked today. Specs @ start:
wt 141
bicep 14
chest 41
thigh 22
waist 32

done with stack.

wt 152.
bicep 15+
chest 43
waist 33

PR today. bench 205 x 3, then 220 x 1
pretty sweet

[Built]

What calories are you running, bud?

[urbanski]

as much as i can Built, honestly.
want me to add up a day?
2/3 gal whole milk 1620
2tbsp organic pb 200
37gm prot shake 150
2 cups pasta/1 cup sauce 600 + 150
hamburger burrito, 12oz: 800
1 cup nuts 550
lazagne 800
oatmeal 1 cup 500

that's a typical day. sometimes I will have a gigantic tuna salad sandwich w/ tons of mayo for lunch #1 but that's also like 800cals. i will further snack on calorie-light things like veggies and pickles. my wife is a great cook and she ads olive oil to everything for me, too.

after my PR of 220 bench yesterday, i had high hopes for today (DL/squat).
I failed at 305 DL after doing that 4 times last week. but then squatted 200 x 1 for another PR. YAY.

[Built]

Okay, I count 5370 there. Do you consistently get this level of calories in?

[urbanski]

Okay, I count 5370 there. Do you consistently get this level of calories in?

damn close. and 5300 sounds like quite a bit....maybe the online guide i used was high. I guess I shoot for 4K. I dont "count" i just EAT.
Like just today, I had my normal pre-WO of PB and milk, PWO of protein shake, lunch 1 was 8oz beef stew, lunch 2 was 12oz of chicken/cream of chicken soup/stuffing, 16oz milk, chips. Now I'm snacking on nuts, chips, slim jims, and a pudding cup. w00t! what am i doing wrong Built?