Creations Bulk - reg park style

So its been a lil awhile since my neck pain  which just found out to be a slight strain but im all good to go now tho and although i love DC training i decided to try a 5x5 program for my next bulk which is starting officially tomorrow. It will be a clean bulk with a few cheat meals on the weekends. Food choices will mostly be  eggs, whole milk, red meat, OJ, berries, veggies, oatmeal, rice, liver tabs, and a good multi right now using lee haneys competitve multi.

heres my routine that im going to do for the next 3 months or longer maybe.

Reg Park's Program

Workout A

Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Wrist Work (Grip Work)  2×10
Calves 2×15-20

Workout B

Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc


i am going to be be doing cardio 3-5x a week with progression

weeks 1+2 = 15 min moderate cardio
weeks 3+ 4 = 15 min Hiit Style
weeks 4+5  = 20 min moderate
weeks 6+7 = 20 min hiit style
weeks 7+8 - add another day per week - 25min morderate
weeks 9 + 10 - 25 min hiit
etc.

Ill take rest days if i feel i need to  or until i stop going up in weights.

Let the journey begin

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

 front squats, back squats, and deadlfits all 5x5 in one day man. i dont know about that dude

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

its 2 diff workouts

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

it wasn't before u edited the post

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

haha oh ya i was gonnna do that one but then i decided to do this one cause i dont have to dedicate 9 months to that program

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

hell yeah! reg parks was the guy before arnold came along haha. but yeah i believe in 5 sets of everything now. looks like a good program man

Day 1:

Food
-syntha 6 at wake up one scoop
-lots of oatmeal + brown sugar
-whey + white beaters
-olive oil
-3 omega 3-6-9 pills
-4 dessicated liver tabs
-multi vit

snack
4 liver tabs
apple
whole wheat bagel

postworkout
100g maltodextrin
5g leucine
5g glutamine
10g creatine
40g protien

snack
whole wheat bagel

meal
brown rice
beef
some noodles

meal
6 wholes eggs
beef
3 whole wheat tortillas

and ill prolly do peanut butter + milk before bed

work out

hyper extensions 3x10 - Bodyweight rest 30 sec

back squats(low bar)

55x5, 105x5, 145x5 ,145x5 ,145x5

Chin ups

90lbs machinex5, 150x5, BW x 5, BW x 4, BW x 3

Dips

60lbs assisted, bwx5 , bwx5 , bwx5,  bwx5

Crunch 2x Failure

10 min bike postworkout at 145 HR

ok workout had a headache so that kinda sucked ass but ended up going away halfway through workout.

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Front Squats  65x5, 85x5,105x5, 105x5, 105x5

bentover rows 65x5, 85x5, 115x5 115x5 ,115x5

Standing Behind the neck Press

 65x5, 85x5,105x5, 105x5, 105x5

Dead lifts

135x5, 245x5, 315x5

hanging leg raise 1x failure

10 min on elliptical 75% max heartrate

food so far

1 scoop syntha(at wake up)

beef from last night with salsa, guac, cheese, and 2 whole wheat tortillas
1 scoop whey
alot of whole milk
multi-vit
4 liver tabs
3 omega 3-6-9 pills

snack preworkout

apple w/ 3 BCAA pills (3.5g bcaa)

postworkout

100g maltodextrin
40g protein
5g luecine
5g glutamine
5g creatine

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

even though i didnt do much weight on my front squats im acutally sore.

I cant wait to see where this program will have me by feb or march.

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

are your lifts in kg or are you just going light or something? you gotta be stronger than that.

its in lbs i just started real light esp on squats since i hadnt been doing them for a lil while.

but think in 2 months if i add +5-10lbs every workout its gonna add up esp with the weight dips..ill be doing a 45 in 4 weeks.


10/9

back squats

65x5, 125x5, 165x5, 165x5, 165x5

chinups

machine 96lbs x 5, machine 150lbsx5, bw x5 , bw x 5, bw x 4

dips

did 2 set of pushups then  12lbs x 5, 12lbs x 5, 12 lbs x 5

2x ball crunch to failure

10 min elliptical 75% max hear rate

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

this workout is leaving me really eager and always wanting to do more but yet when i finish these workouts im like drenched in sweat and worn out i really like 5x5 its so different.

the big goals i want to go to is

squating 1.5x my weight which is 345lbs
chining my bodyweight + 45lbs for 5 reps
dipping my bodyweight with 45 lbs for 5 reps
deadlifting 1.5x my weight = 345lbs

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

10/12

front squat

75x5, 95x5, 125x5, 125x5 125x5

bent over row

70x5, 90x5, 120x5, 120x5 , 120x5

military press standing

70x5, 95x5, 110x5, 110x5, 110x5

DL

140x5, 250x5, 320x5

10 min hitt on ellpitical 1 min moderate 30 sec all out

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

http://www.mass-plex.co.uk/
 
10 grams of superdrol and phera per capsule luckily it's a UK brand so no bans, I'll give it a try sometime.

''If one is after quick results one never learns an art.''

Erich Fromm

haha man thats nice

i acutally just got

a bottle of this stuff with 25mg hdrol, 10mg mdrol, 10mg pplex..

i cant decide if i wanna use it to cut or bulk yet tho

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

I used H-Drol on a bulk this summer - 100 mgs for 8 weeks and I **** you not you will turn into a strong bastard on that.

''If one is after quick results one never learns an art.''

Erich Fromm

10/14

hyperextension 10lbs x 10 reps x 3 sets

squats

95x5, 135x5, 175x5, 175x5, 175x5

chins up

lat machine 104x5, 168x5, bw x5, bw x 5, bw x 4 and a half

bench 95x 5, 135x5  weighted dips  15lbsx5, 15x5, 15x5

10 min hit on elliptical

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

10/16

front squats 85x5, 105x5, 135x5, 135x5, 135x5

bent over rows 75x5, 95x5, 125x5, 125x5, 125x5

standing military press

75x5, 95x5, 105x5, 105x5, 105x5

DL

145x5, 255x5, 325x5

elliptical hiit 10 min

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235