RC's bulk to 130

My journal is so long it's hard to go back and look at what worked and what didn't so I'm making a separate thread for my new bulking cycle. I currently weigh 128 and am bulking to 135. I'd really like to get there in 6 weeks. I have all the supps in order and will be doing WS4SB template.

Supps:
Multi
B12
Fish oil
Calcium
Iron

Creatine 10g/on lift days (plain creatine mono)
Taurine 5g/on lift days (supplements direct)
Whey 25-50g/ed (ON 100% whey)
Casein 25-50g/ed (ON 100% casein)
Gainer (Cytogainer) 1 scoop/ed
bcaa 2.5g/ed (supplements direct)

Haven't figured out a pre-workout stim yet but that will come in at some point.

Program: WS4SB
Day 1 - Max upper
A) Work up to a max on one (8,6,4,2,2): Bench, floor press, pin press, incline, cg bench, decline bench, weighted dips
B) 4x10: Flat, incline or decline DB press
C) 4x10: T-bar, DB, BB or cable rows
D) 3x15: rear delts of choice
E) 4 sets weighted ab work
F) 3x10: curls of choice

Day 2 - Max lower
A) Work up to a max on one (8,5,3,3,1,1): DL, box sq, f sq, rack pull, RDL, oly sq
B) 4x10: split sq, step ups, lunges
C) 4x10: Leg curls, G/H raise, SLDL, pull throughs
D) 3 sets calves of choice
E) 3 sets grip work of choice

Day 3 - Rep upper
A) 3 max rep sets on one: Bench 65lbs, pushups, dips, DB bench 30lbs
B) 4x10: tri work of choice
C) 4x10: pullups or pulldowns
D) 3x10-15: DB 1 arm OH press, DB OHP, lat raise, shrugs
E) 3x10: curls of choice
F) 4 sets weighted ab work

Stay tuned!

Add me on facebook!

I started this program in the main journal so my next lift posted in here will be 2-3. So far I've set quite a few PRs.

Bench 115x2
DB decline bench 45x10
DB flat 40x10 45x8 (3/17)
Rack pull 245
F sq 95
Dips 21, 3x+35 (3/17)
Cable rows 90x10
Box squat 175 (3/18)


Let's hope they keep coming!

Add me on facebook!

Sunday
2-3
126 (this is probably from the supp I took yesterday with all the caffeine and thermogenic effects made me drop water weight)

2 packets oatmeal, 10g creatine, 12g whey pre
2 scoops cytogainer post

Pushups
max out for reps 51,27,31

Tate press
2x10-15
2x10-20 shoulders blown

Pulldowns
2x10-80
2x10-90

Shrugs
3x10-115

Concentration curls
3x10-20

Leg raises
4x10-10

Add me on facebook!

Bobbi,
I see your still doing 10 reps, would it be better to do more weight, less reps to bulk up? Say 4 to 8 range?

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Personally, 8 reps is perfect for bulking and some strength for me, she is doing the lower rep stuff on her max heavy days. Some people respond really well to more than 8 reps for size, 10 is great for hypertrophy still, I have put on size in the past with a routine utilizing 15 rep sets.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Ripped why don't you have a DE day for your lower body?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

@ wetdawg - SEO is right. It's upper dynamic day so the reps are high. They actually should be higher (12-15) but I hate high reps. On my max effort days the rep ranges are much lower.

@ connelly - I'm doing the original WS4SB that does not include a DE lower day. I'm not currently playing any sports and don't have much of a use for speed work and box jumps. Plus it takes a good 3-4 days to recover from the heavy lower day.

Add me on facebook!

Weight 128

Figured out my diet. Going to keep my food written down for a while to make sure I'm doing it. Starting at 2600cals. If I don't put on any weight in a week or two I'll bump it to 3k.

Didn't lift today it was in the program to take it off. Plus my forearms are crazy sore.

Diet

Kroger shake 230
Gatorade 70

2 packets oatmeal 260
1/2 scoop whey 60
8 oz skim milk 70

2 scoop cytogainer 290
12 oz milk 120

2 pieces pizza 500
1 bottle OJ 120

1 scoop casein 120
12 oz milk 120
creatine, taurine, bcaa, vitamins

Total: 1960

Not stellar on the day. I'll do better tomorrow.

Add me on facebook!

Ah! Cramps today!

Supposed to max upper today but we'll see how it goes..marklar.

Add me on facebook!

Tuesday
3-1
130 YEAH

Sandwich and juice pre
Whey, creatine, taurine, bcaas and vitamins post

Weighted dips
8xbw
6x10
4x25
3x35
3x35 PR

DB flat press
8x45 PR
8x45
6x45
8x40 baked!

BB OH row
4x8-85

Rear delts
3x15-band

Leg lifts
4x10-holding 95 in crunch

Incline curls
3x10-20

Add me on facebook!

Tuesday
Diet

Bowl cereal 300
Couple pieces jerky 100
Kroger shake 230
Sliced chicken/cheese sandwich 400 (pre)
Glass peach nectar 400 (pre)
25g whey, 12 oz milk 300 (post)

Total: 1730

Add me on facebook!

I wound up passing out early last night. 1700cals for about 7 hours awake isn't bad.

Wednesday
3-2
130

Granola bar pre
Gatorade during
25g whey, creatine, taurine post

Box sq (wide stance. sitting back and popping up)
8x95
5x115
3x135
3x155
1x175 PR
195 miss (I think I can put this up. Just a mental hesitation.)

Lunges
4x10-25 PR

Pull throughs
4x10-70 (never done these before but liked them)

Wrist ext/curl
3x20-20

Calf raise (smith)
3x10-225

Add me on facebook!

Wednesday
Diet

Kroger shake 230
Granola bar 100
Gatorade 130

5 pieces jerky 200
Gatorade 130
Granola bar 100

Gatorade 130

Whey shake 120
16 oz milk 200

1 tuna roll 200

Glass juice 200

1/2 cup jelly beans 300

Casein shake 120
12 oz. milk 200

Total: 2360

Add me on facebook!

Thursday
Diet

No lifting today.

Kroger shake 230
Granola bar 100
Gatorade 130

Breakfast pockets 320
12 oz. juice 240

2 scoops gainer 290
12 oz. milk 200

9" bbq chicken pizza ~ 700

3 cheese sticks in dip ~ 200

1/2 cup jelly beans 300

Total: 2610

Add me on facebook!

If it makes you feel any better when you're forced to eat an entire pizza it kinda takes the fun out of it. And makes me feel all bleck.

Add me on facebook!

Friday
Diet

Kroger shake 230
Granola bar 100
Gatorade 130

Bowl cherios 250
8 oz. milk 100

25g whey 120
12 oz. milk 150

Chicken breast 160
12 oz. juice 240
corn/beans 200

1/2 cup jelly beans 300

*forgot my shake before bed :(

Total: 1980

Add me on facebook!

Friday
3-3
130

Max reps DB bench on ball
21x30
13x30
15x30 (traps gave out)

Skullcrusher
4x10-40 (ant delts blown)

Pulldowns
1x10-90 (wide)
2x10-100 (wide)
1x10-100 (normal OH)

Lat raise
3x10-20

Drag curls
3x8-45 (was supposed to be 10-15 reps. the bar is pretty heavy for a drag)

Hang knee tucks
4x10-20

Add me on facebook!

I'm right on your ass lady!

Monday
4-1
128 weekend in cbus kills my diet

Pin press (last maxed 125 at 4th hole)
8x95
6x115
4x125
2x135
1x145 PR

Incline DB press
4x10-35 PR

Db row
4x8-50 PR (clean)

Face pulls
3x15-40

Leg raise
4x15-holding 45 (nice and slow)

BB curls
3x10-45 (kept elbows back to avoid using ant delts)

Add me on facebook!

Those are some impressive increases on the pin press.

I just noticed that you asked me if I was putting on 2 lbs a week.  My average has been slightly under 2 lbs, but I am slowing down a little bit now, been slightly above 1 lb the last few weeks.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Thanks. I def strained the tendon in my left elbow on the presses. It's alright though nothing a little advil won't fix. About to go put up a max lower day.

Add me on facebook!

Since I'm probably not going to cycle creatine, and you brought that to my attention. What are your opinions on beta alanine cycling?

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

My opinion is that with any supplement that works on cumulative absorption there is little reason to cycle. Taking these types of supplements do not change your body's production of anything, like pro-hormones and AAS.

If you take taurine be aware that studies show that BA and taurine compete for absorption since they use the same transporter.

Studies also show that performance gains increase even more when BA or creatine is taken with a high GI carb, hence, you here about grape juice pre-WO a lot.

Add me on facebook!

Tuesday
4-2
129

Oly sq ATG
8x45
5x65
3x75
3x85
1x95
1x105
1x115
1x125 PR

Step ups (14" bench - soft top. reps=each leg)
10x40
10x50
10x60
10x70 PR

Leg curls
1x10-70
3x10-75 PR

Wrist curl/ext on preacher
3x15/15-15

1 leg calf raise
3x12-35

Add me on facebook!

Nice lifts Ripped (: I'm gonna start WS4SB next week, thanks for leading me in the right direction (:

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

you talking high bar squat or front squat (or something else... although if you say oly.... ) there ripped?

High bar ;)

Wednesday
4-3
129

Bench 65 for reps w 60 second rest
32 PR,20,20 (my chest was so pumped!)

1 db OH tri ext
4x10-40

Pulldowns
3x10-100
1x8-110 PR

DB 1 arm OHP
3x10-30 PR

Incline curls
3x10-20

Flutter kicks
4x20- holding 45 in crunch

Extra work:

Pullovers
3x10-40

Plate raise
3x8-35

Add me on facebook!

My chest is sore. Hooray! My chest is never sore. I also weigh 128. Rar!

Add me on facebook!

Just wondering, but what is the reasoning behind repping 65 32 times?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

It was a rep day. Pick from a selection of exercises and rep it out 3 times with 60 seconds rest between sets.

Add me on facebook!

Egh. Recovering from the crazy weekend I was tanked all day. Didn't lift. Didn't do much of anything other than clients. I'll get it together tomorrow after some R&R.

Add me on facebook!