Kai's bulking journal
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
Kai's bulking journal - 4/25/2007 7:13:17 PM
|
|
|
Kai
Posts: 45
Joined: 1/8/2006
Status: offline
|
Thought I would start one of these too. I've just decide to start the Max-OT program. Today was my first day. Sometimes I had some trouble gauging what weight I can do no less then 4 but no more then 6 reps with; but I did my best. I stayed in the gym about 5-10min longer then recommended. Its really hard fitting everything in with 2min rests inbetween in 35 min. I'm not really sure how much the barbell bar weighs, so I'm just posting how much weight I put on it.
SQUAT
warm-up:
4x50
hevy: (for me)
6x90
5x90
5x90
STNDING CALF RAISE (machine)
warm-up:
8x140
heavy:
7x210
7x210
DEADLIFT
warm-up:
6x50
6x70
8x90
heavy:
6x110
i guess i forgot to do a second heavy set here, ups
SITTING CLF RAISE (we have a kindo of funcy machine at my school, but i think the motion is the same as the regular stng. clf. r.)
8x210
8x250
LEG PRESS
6x270
6x270
I knidof had a late start to the day today, so I missed my breakfast time and had to push everything elese closer together. But I think I can still fit in 6 meals.
|
|
|
|
|
RE: Kai's bulking journal - 4/25/2007 7:45:04 PM
|
|
|
IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
|
the bar weighs 45lbs so be sure to add that.
Good Job so far.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Kai)
|
|
|
|
|
RE: Kai's bulking journal - 4/26/2007 6:10:44 PM
|
|
|
gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
Status: offline
|
Hey, help orient your faithful readers! How old, how big, how tall, and goals? and your plan?
Thanks!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to IBendBarbells)
|
|
|
|
|
RE: Kai's bulking journal - 4/27/2007 8:18:37 PM
|
|
|
Kai
Posts: 45
Joined: 1/8/2006
Status: offline
|
I had a presentation today that disrupted my usual rutine, and put two of my meals 4hrs apart. But I guess that's probably not too bad; I still got everything else in spread out nicely throught the day.
My workout looked like this:
MILITARY BARBELL PRESS:
6x65lbs (warmup)
5.5x85lbs
4.5x85lbs
3.5x85lbs (I was supposed to do at least 4, but i just could not squeeze last one out)
BARBELL SHRUGS:
6x85lbs (warmup)
8x135lbs (the weight felt like it would be good for a 4-6 range, but ended up being too light)
4x155lbs (this was better)
SEATED DUMBELL PRESS:
7x42.5lbs (was supposed to exhaust me within 4-6 so i thought this was too little weight)
1x45lbs (I tried this weight but my arms nearly gave out at the top, strange how much difference 2.5lbs made)
3.5x42.5lbs (went back to this, but that one rep above i think killed my intensity/confidence or something)
SIDE LATTERAL RAISES:
6x20lbs (found a good weight for this exercise)
6x20lbs
UPRIGHT ROWS (close grip):
I thought the proper form for these was different then it actually is, i thought you were supposed to bend over a little but not enough that your back took over. Anyway what I did still definitelly worked the shulders, but I'll do it properly next time.
6x75lbs
6x95lbs
DIET:
MEAL ONE 8:50am: 5 egg-whites boiled. 1 cup oatmeal with some grannola in it. 1 apple.
MEAL TWO noon: Turkey sandwich and an apple (this was at my presentation, not an ideal meal but best I could do from things they offered)
MEAL THREE 3:00pm: Three flour tortillas (6inch diameter maybe) rolled up with 3 slices turkey each. One tomatoe.
MEAL FOUR 6:30pm: Piece of steak maybe 3.5x4x0.6 inches. One cup rice, One cup beans/corn/assorted veggies and a sallad w/o dressing
PRE WORKOUT SHAKE 8:00pm: One scoop whey, one scoop creatine, BCAA, take my vitamins here too
POST WORKOUT SHAKE 9:00pm: Two scoops whey, (i usually have an apple here but I forgot today)
MEAL SIX: Pretty much meal four again, but without the veggies or salad. I'll just eat a tomatoe or bell pepper instead
Should I look into some casein or something for bed-time like a lot of other people seem to be doing?
(in reply to Kai)
|
|
|
|
|
RE: Kai's bulking journal - 4/29/2007 10:37:44 PM
|
|
|
Kai
Posts: 45
Joined: 1/8/2006
Status: offline
|
I gotta post for two days together:
Saturday (Back)
LAT PULL DOWNS (supposed to do 3x4-6)
4x135lbs
6x120lbs
6x125lbs
SEATED CABLE ROWS (supposed to do 2x4-6)
6x87.5lbs
6x87.5lbs
6x92.5lbs (did too many by accident)
GOOD MORNINGS (supposed to do 2x4-6)
6x85lbs
6x85lbs
HYPER EXTENSIONS (supposed to do 2x4-6)
6x45lbs
6x45lbs
Sunday (Chest)
FLAT BENCH (supposed to do 3x4-6):
warmup:
12x65lbs
10x65lbs
3x85lbs
heavy:
5x135lbs
5x135lbs
6x135lbs
INCLINE DUMBELL PRESS (supposed to do 3x4-6)
5.5x45lbs
3.5x45lbs
3.5x42.5lbs
DIPS (assisted) (supposed to do 2x4-6)
4x(-10lbs)
6x(-10lbs)
(in reply to Kai)
|
|
|
|
|
RE: Kai's bulking journal - 4/30/2007 11:25:53 AM
|
|
|
Kai
Posts: 45
Joined: 1/8/2006
Status: offline
|
Did some cardio today. I was using the cardio coach series that walks you through a HIIT routine. I was checking my heart rate with a monitor. I'm a little more out of shape then I had thought, light jogging brough my h.r. up to like 149ish which is almost 75% of my max h.r. So in the breaks inbeetween the sprints I ended up having to just walk to get my h.r. down to 120-130s. Hopefully this will change in the comming weeks. I ran first thing in the morning (morning as defined by college student standards) on an empty stomach. Right afterwards I had a meal. My meals today should look like this:
MEAL 1 (12:30pm)
5 eggwhites fried with some Pam
2 slices of whole wheet bread
1 tomatoe
MEAL 2 (2:30pm)
1 baked chiceken breast
1 cup rice
1 green pepper
MEAL 3 (4:30pm)
1 4x3x0.5 inch piece of lean steak
1 cup rice
ill find some veggies to go with this
MEAL 4 (6:30pm)
Baked fish
Baked chips
some veggies
MEAL 5 (8:30pm)
like meal 4
MEAL 6(10:30pm)
sandwich with 3 slices of turkey and some veggies
MEAL 7(bedtime)
small bowl of cottage cheese and nuts
(in reply to Kai)
|
|
|
|
|
RE: Kai's bulking journal - 4/30/2007 11:37:57 AM
|
|
|
IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
|
quote:
ORIGINAL: Kai
Did some cardio today. I was using the cardio coach series that walks you through a HIIT routine. I was checking my heart rate with a monitor. I'm a little more out of shape then I had thought, light jogging brough my h.r. up to like 149ish which is almost 75% of my max h.r. So in the breaks inbeetween the sprints I ended up having to just walk to get my h.r. down to 120-130s. Hopefully this will change in the comming weeks. I ran first thing in the morning (morning as defined by college student standards) on an empty stomach. Right afterwards I had a meal. My meals today should look like this:
MEAL 1 (12:30pm)
5 eggwhites fried with some Pam
2 slices of whole wheet bread
1 tomatoe
MEAL 2 (2:30pm)
1 baked chiceken breast
1 cup rice
1 green pepper
MEAL 3 (4:30pm)
1 4x3x0.5 inch piece of lean steak
1 cup rice
ill find some veggies to go with this
MEAL 4 (6:30pm)
Baked fish
Baked chips
some veggies
MEAL 5 (8:30pm)
like meal 4
MEAL 6(10:30pm)
sandwich with 3 slices of turkey and some veggies
MEAL 7(bedtime)
small bowl of cottage cheese and nuts
Your doing really good buddy! Keep it up!
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Kai)
|
|
|
|
|
RE: Kai's bulking journal - 5/1/2007 3:53:21 PM
|
|
|
Kai
Posts: 45
Joined: 1/8/2006
Status: offline
|
Rest day today, friend of mine needed a spot today cuz he was doing chest so I went to the gym. All I did was some very light jogging for a few minutes and then stretched (and spotted my friend). Doing pretty good on food today:
MEAL 1 noon
Bowl of oatmeal with an apple and banana sliced in, and 5 egg whites
MEAL 2 1:30
Bowl of vietnamese noodels with lean beef (I don't know how much calories this has or anything, because its at a restaurant but it seems pretty healthy)
MEAL 3 4:30
Tuna sandwich on whole wheet bread
rest of the day should look like this:
MEAL 4 6:30
Baked Chicken with potateos
MEAL 5 8:30
Same as meal 4
MEAL 6 10:30
Turkey sandwich on whole wheet bread
MEAL 7 bedtime
Cottage cheese and nuts
(in reply to IBendBarbells)
|
|
|
|
|
RE: Kai's bulking journal - 6/20/2007 11:01:58 PM
|
|
|
toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
|
Very nice work...those are some killer abs. You still training on Max-OT?
(in reply to Kai)
|
|
|
|
|
RE: Kai's bulking journal - 6/21/2007 9:24:04 PM
|
|
|
Kai
Posts: 45
Joined: 1/8/2006
Status: offline
|
yup, i like it a lot.
(in reply to toolman4052)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
