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  1. #1
    Patrick
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    Gotta get BIG

    Alright, back from the olympia and it is time to get serious!! I worked out a little bit last week but for the most part the workouts were just active rest. I ate like a pig and now it is time to get back on track. I am starting my real, serious, bulk right now. I need to get to 200lbs before Jan. 1 and then I will start dieting form there in hopes to do a show late march (right now I am thinking about the Mr. Buffalo). As always I'll log my workouts and do my best to log my diet, when time permits me, probably on the weekends.

    My training split is this:
    mon-chest
    tues-back
    wed-off
    thurs-legs
    fri-delts/traps
    sat-arms
    sun-off

    I am going to do three week training cycles to prevent adaptation and hopefully keep on growing. Week 1 is going to be my heavy week, utilizing a rep range of 5-8. Week 2 is going to be a lighter week utilizing a rep range of 8-15 and Week 3 will be a week of supersets, trisets, giantsets and all out chaos. Then the cycle starts over with week 1.

    10/27- chest;abs
    bench press
    245x8
    255x6
    255x4+1

    15 degrees incline dumbell bench press
    90x8
    90x5
    80x5
    80x6+1

    decline flyes
    (steep decline)
    55x8
    55x5
    (less of a decline)
    60x7+1
    70x3

    peck deck
    165x8
    165x7
    165x7

    low cable cross over
    plate#6x6
    plate#5x8
    plate#5x7



    As always please feel free to ask questions and make comments or suggestions.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

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    Hey Funky

    While you are going on a bulk, I just finished mine I'm guessing a good 15lb gain in Vegas

    It was nice meeting you. Too bad you had to leave early.

    As you know, I'll be watching your journal
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  3. #3
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    Welcome Back Jodi!

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    OK we need some current pics!!!!!




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  5. #5
    Patrick
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    I don't have any pics right now? I have some form the olympia, standing next to some of the bodybuilders but I don't have nayhting with my shirt off. I will try and snap some and post them for you sometime next week. I am 5'5" and 190lbs.
    Optimum Sports Performance

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    -Buddha's Little Instruction Book

  6. #6
    Patrick
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    here was yesterdays workout (today is an off day).

    10/28 back (5-8 rep range day)

    bent over rows
    205x7
    205x7
    205x6
    205x5

    paralell bar pull ups
    bw x 8
    bw x 6
    bw x 5

    reverse grip pull downs
    plate#13x8
    plate#15x6
    [;ate#13x7

    wide grip seated machine row
    170x8
    17-x6
    150x8
    150x8

    dumbell pull overs
    75x8
    85x8
    85x8

    hyperextensions
    bw + 25x10
    bw + 25x10
    bw + 25x10
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  7. #7
    Patrick
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    10/30 legs (5-8 reps range day)

    barbell split squat
    155x8
    175x8
    195x8
    215x7
    225x6

    stiff leg deads
    225x8
    245x6
    245x5
    245x5

    lying leg curl
    115x8
    120x6
    115x6
    110x10

    dumbell step ups
    55x5
    40x8
    40x6

    standing unilateral cable abduction (no rest inbetween sets)
    plate#3x12
    plate#4x8
    plate#4x6

    seated calf raises
    4 plates x 8
    4 plates x 6
    4 plates x 6

    45 degree calf raise
    340x7
    340x8
    340x8

    10/31 delts, traps, obliques
    seated smith machine press (weight not including bar)
    140x8
    160x7
    180x5

    unilateral cable lateral raise
    20x8
    25x8
    15x8
    15x8

    mid cable rear delt
    20x5
    15x8
    15x8

    reverse peck deck
    120x8
    120x8
    120x8
    120x8

    seated dumbell lateral raises
    15x8
    20x7
    20x7

    cable upright row
    stack x 8
    stack x8

    barbell shrugs
    365x8
    405x6
    405x5

    dumbell shrugs
    100x12
    100x12

    today, 10/31, meals

    Let me start by saying.........not enough cals..............still hungry.

    m1
    8 whites
    2 slices of cheddar cheese
    1/2c brown rice
    1tbsp flax

    m2
    2 scoops optimum whey
    1c brow rice
    2tsp low sodium teryiaki sauce
    steamed veggies
    8 fish oil tablets

    m3
    2 turkey burgers
    2 slices 100% whole wheat bread
    steamed broccoli


    m4
    met-rx mrp shake

    m5
    6oz chicken
    1c brown rice
    1/2c black beans
    salsa

    m6
    1can albacore tuna
    2 slices 100% whole wheat bread
    1tbsp mayo
    apple

    m7
    met-rx protein bar

    m8
    1.5c cottage cheese
    stawberries

    totals
    3324 cals
    328.5g protein
    211g carbs
    110.5g fat
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  8. #8
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    So, do you think you do enough sets?
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    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  9. #9
    Patrick
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    well, since there were no super sets or tri sets in this worout I would say the volume was pretty mild for me. I did the whole thing in under an hour. The volume of my workouts is pretty comparable to the volume that you do also, no?
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  10. #10
    Patrick
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    11/1 bi's, tri's, forearms, lower abs (5-8 rep day)

    seated dumbell curls (bilateral-both arms at the same time)
    35x8
    40x6
    40x5
    35x5

    preacher curl
    85x5
    65x8
    65x7

    standing dumbell hammer curl (bilateral)
    30x8
    35x6
    35x5

    cable curl
    plate#10x8
    plate#10x6

    close grip bench press
    185x8
    205x7
    215x5

    dumbell skullcrushers
    35x8
    45x5
    40x6
    40x6

    reverse grip tricep pressdown
    plate#10x8
    plate#11x8
    plate#13x7

    overhead dumbell tricep extension
    30x5
    20x10
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  11. #11
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    Looking good man. How are you feeling with this so far?
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  12. #12
    Patrick
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    I feel really good. I am really hungry. Last week, when I went to the olympia, I only got to work out three days so it was a nice break. I have been back in the gym like an animal. I fired all of my training partners and now only workout by myself. My weight has been fluctuating between 187-190lbs. I can't weight to hit 200lbs.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  13. #13
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    Looks like your going in the right direction! How long are your w/o lasting and what's your rest time like between sets?
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  14. #14
    Patrick
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    My workouts are about 1hr. now (especially since I have no more training partners), sometimes a little longer when I do my abs or when I throw in some cardio (about 2x's a week, 25-30min. a shot, if I can). Rest interval changes with regard to which week it is (see my first post were I explain what I am doing each week), and what the intensity level is.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  15. #15
    Patrick
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    GRRRRRRRRRRR!!!!! Damn Ney York City Marathon. They run right down the street, one block form my apartment so now I can't even cross the street to go grocery shopping. What a bunch of bull shit. Why should my day be interupted because some 1000+ "skinny fat" assholes feel like running 26miles........Inconsiderate bastards.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

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