SkandaL's Bulking Journal

Well this is my journal, I'm basically a newbie at all this bodybuilding stuff so I'm hoping you guys help me tweak certain things that I might be doing wrong throughout the way. The main reason that I want to do a journal is to keep me motivated in what I am doing. I am trying to bulk gaining as much muscle mass as possible without gaining too much fat, I know that I will gain fat but hopefully not much. Currently I am 167LB with 13-15% body fat(trying to lower it). I am 5'9". I need a lot of help with the food/diet aspect of bodybuilding but I figured out that my calorie maintaining level or however that is called is 2535.6, I am going to add 300 calories for the first week and 100 a week after that until 500 calories over my calorie maintain level. 

The routine I will be using is the one below which I got from this site. I will be doing 4 sets of 10 for each exercise. 

Monday: 
Squats 
Incline Bench Press 
OH Press 
Bent Over BB or DB Row 
Weighted Pullups or Pulldowns 

Wednesday: 
Deadlift 
Flat Bench or Weighted Dips 
Arnolds 
Seated One Arm Rows 
Weighted Pullups or Pulldowns 

Friday: 
Squats 
Incline Bench Press 
Hang Clean & Press 
Bent Over BB or DB Rows 
Weighted Pullups or Pulldowns 



My first goal is to gain 10 pounds of mostly muscle, I'll figure out the next goal once I get to this initial goal. I need help in what I stated above and whatever you guys see that I might be doing wrong please let me know. I will be posting what I eat as much and as best I can. Thank you. I will be starting today so I will update this very soon.


This is what I look like right now:

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

Well my first day of working out was today and I was disappointed. This is how it went.

Monday:  
Squats - 185LB - 10,7,6,5
Incline Bench Press - 115LB - 10, 9, 3,4
OH Press - 65LB - 10, 10, 6, 3 (First time doing this exercise)
Bent Over BB - 115LB - 10, 6, 4, 9
Weighted Pullups - 5lb - 6, 4, 4, 2



As you can see I didn't finish in anything but my body felt good, which I think is a good thing. Before working out I had:


Body Fortress Whey Protein- 8oz and tozino's mini pizza ( I know fatning but I bought it and I have to eat it.) 


After workout I had another whey protein and 2 peanut butter and jelly sandwiches. 


I have a few questions, should I take a protein shake before and after workout? Also is it better to drink it with milk or with water? Thank you.


Hopefully next workout day is a better one.

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

Drink milk all the time.

You are gonna have to work on your diet if you want to gain mostly muscle, mane.

Thats the hard part, the diet but I will try. Thanks for the response.

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

Well Im using fitday to try and count my calories but its hard to get it precise. Today all ive eaten is

Captain Crunch with milk, a bowl.
Rice with sliced potatoes in it and a chicken breast in olive oil and soy sauce. 

This is horrible, my school schedule doesnt help either. I will be eating more rice and spaghetti with tuna later and a little bit later after than 2 peanut butter and jelly sandwhiches. 

Any help?

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

Hello all who actually read this. So its my second day of the first week and my body is feeling very sore from Monday. Today I felt I had a pretty good workout. I also have been eating a lot, not much good stuff but im getting calories in.

Weigh in at 171.9 today, dont know how much truth that is but here is what I did today.

Wednesday:  
Deadlift - 115LB - 10, 10, 10, 10
Weighted Dips - 5lb- 10, 8, 7, 6
Arnolds - 35lb - 10, 9, 9, 8
Seated One Arm Rows - 40lb - 10, 10, 10, 10
Weighted Pullups - No Weight - 3, 3, 2, 2


Everytime I hit 4 sets of 10 I move up 5 pounds. I felt I did pretty good, don't know if I should be lifting more for my weight but for now this seems about right.

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

Feeling very sore on my back, upper and lower. Legs are still killing me. Ready for tomorrow.

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

So today I had to do the cleans with press and honestly I dont know how to do them, saw some videos on YouTube on them and didnt even want to try them because I don't want to be doing them wrong. I skipped squats today because my right hip was killing me for some reason, tried to do a set and just couldnt go all the way down. Instead of the cleans I put in the OH press, hope that its not that bad to do that. 

Friday:  
Squats - skipped 
Incline Bench Press -   115LB - 10, 8, 7, 5
OH Press - 10, 9, 9, 6
Bent Over BB  - 10, 9, 9, 9
Weighted Pullups - no weight - 4, 3, 3, 2 - I dont know why i cant do that many...

My weight went up though to 172.

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

Well I havent updated this in about a week but I have been going to the gym. I will post my sessions from this week. My weight is staying about 172-174 for now and I havent been so good on the food either. Well anyways this is what I got. 

Monday
Squats - I think I pulled my groin muscle and have no been able to do the squats because of this so I have been skipping them (bad I know)
Bench Press- 135lb - 10, 8, 8, 4 - I changed inclined bench to bench press because I like how I actually feel it draining everything from me when I am doing it unlike the inclined one. 
OH Press- 65lb - 10, 10, 10, 10
Bench Over BB - 115lb - 10, 10, 10, 10
Pull ups - 2, 2, 3, 2 - For some reason I can't do more than that, am I doing something wrong? I doing with very good form too.

Wednesday
Deadlift - 120lb- 10, 10, 10, 10 - I really love this exercise
Weighted Dips- 5lb - 9, 6, 4, 6
Arnolds- 35lb - 10, 10, 10, 10
Seated one arms- 45lb - 10, 10, 10, 10
Pull ups- I am not doing any weight on it anymore seeing as with weight I cant even do 5.

Friday
Squat - Again I skipped them, that groin is hurting me a lot. 
Bench - 135lb - 10, 8, 5, 7
OH press - skipped, didnt have a spotter and I didnt think I could do them alone seeing as even with a spotter its hard for me to grab the bar. 
Bent over BB - 120 - 10, 10, 10, 7
Pull up- 3, 3, 2, 2

Ok that was this week. I have a few questions, Im wondering if I should be doing an isolation routine instead of this full body workout, the isolation worked before and I was wondering if it would work again or is my body already too used to it. My goal right now is too look as defined as I was in this picture when I was a junior in highschool. This was when I worked out for 2 month a half.

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

Well I have been trying to eat pretty good, 4-5 meals a day. 

Monday workout
Bench - 135lb - 10, 10, 5, 3 - This this with almost no rest time, im stuck at this weight though. 
OH press- 70lb - 10, 10, 7, 6
Bent over BB - 120lb - 10, 10, 10, 10
Pull ups - 5, 4, 3, 3

I have one question I really need to get answered, what is an ideal rest time for hypertrophy? Thanks a lot guys.

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

I have not updated this but I have been working out. Actually I just finished my first month and I am definitely seeing some changes in my body, not a lot but some. I wanted to know if I should changed my routine already or should I go another month with it? Please let me know, I trust people more from here than searching on google. Thanks.

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

Well ive been working out, just finished my sixth week. Just stopping by to post a pic or two of my progress. I havent seen much but Im still going strong.

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

SkandaL


Well ive been working out, just finished my sixth week. Just stopping by to post a pic or two of my progress. I havent seen much but Im still going strong.

 
LOL love the chess set man

weight: 151
bench: 235
squat: 350
Deadlift: 350

Thanks, half of the body building phase is the mental aspect, lol. 

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.