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Alan123 Bulking Log! - 12/24/2006 12:41:16 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

Start Date: 23 DEC 06...4 Month Bulk!

Height: 181cm
Weight: 72kg/158lbs
Bf%:20

Diet:

Meal 1: 400ml skim milk (144cal) + 4 weetbix (214cal)
Protein: 20.6g    Fat: 0.9g Carbs: 61.4

Meal 2: 2 slices wholemeal bread (200g) + 7ounces chicken breast without skin boiled
(350cal) + 2 tomatoes (14cal) + lettace (20cal)
Protein: 68.3g   Fat: 5.95g Carbs: 34g

Meal 3: 2 slices Wholemeal bread (200cal) + 100g Oats with water (380cal) *

Protein: 21.1g Fat: 11g    Carbs: 90.7g
Meal 4: 1/2 cup brown rice (349cal) + Beef 200g (700cal)
+ 2 tomatoes (14cal) + lettace (20cal)
Protein: 53.5g Fat: 17.8g Carbs: 71.2g

30min before workout - protein shake (120cal) + mixed with 2 egg whites (34cal) + teaspoon all natural peanut butter (75cal)
               Protein: 33.9g   Fat: 7.7g Carbs: 4.1g

Gym workout: Right after workout protein shake (120cal) + mixed with 2 egg whites (34cal) + teaspoon all natural peanut butter (75cal)
               Protein: 33.9g   Fat: 7.7g Carbs: 4.1g

Meal 5: 1/2 cup brown rice (349cal) + 7ounces chicken breast without skin boiled (350cal)
+ 2 tomatoes (14cal) + lettace (20cal)
Protein: 67.3g Fat: 5.8g   Carbs: 71.2g

Meal 6: 1/3 cup 30g Oats with water (114cal)
Protein: 3.8g Fat: 2.6g Carbs: 17g
and try to drink at least 4 litres of water a day.

Total Calories: 3910
Total Fat: 59.5g
Total Protein: 298.95g
Total Carbs: 500.9g

My supplements: Whey Pro ELite 80 from GNC.

My Routine:

Day 1- Chest/tri's
Barbell bench press
Incline bench press
Cable Crossovers
Parallel dips
Standing tricep pushdowns
Skull Crushers

Day 2- Back/bi's
Deadlifts
Bent over rows
Close grip underhand chins
Barbel Bicep Curls
Standing Hammer curls
Two Arm Bicep Curls

Day 3- Shoulders/legs
Seated Shoulder press
Shoulder Shrugs
Dumbbell Side Raises
Squats
Stiff leg deadlifts
Standing calve raises

Day 4- Chest/tri's
Dumbbell bench press
Dumbbell Chest Flys
Close grip bench press
V bar pushdown
Dips

Day 5- Back/bi's
Seated Cable Rows
Wide Grip Pulldowns
Back machine with chest support
Standing Cable Curls
Standing Dumbbell Curls
Incline Dumbbell Curls

Day 6- Shoulders/legs
Seated Dumbell Side Raises
Upright Barbell Rows
Front Dumbbell Raises
Seated Leg Curl
Leg Extensions
45 Degree Leg Press

Day 7- Rest

< Message edited by Alan123 -- 1/5/2007 9:29:45 PM >

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

Post #: 1

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RE: Alan123 Bulking Log! - 12/24/2006 12:45:24 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

22nd DEC 06 Day 1

Today i ate whats in my diet and did my workout routine.
Today was back and bi's day:

Back/bi's
Seated Cable Rows          -40kg 4x6
Wide Grip Pulldowns        -40kg 4x6
Seated Back Row Machine -61kg 4x6
Standing Cable Curls       -40kg 4x6
Standing Dumbbell Curls     -12.5kg 4x6
Inclind Dumbbell Curls    -12.5 4x6

< Message edited by Alan123 -- 1/5/2007 9:21:12 PM >

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 2

RE: Alan123 Bulking Log! - 12/24/2006 4:11:50 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

23th DEC 06 Day 2

Today ate diet as normal.
Today was shoulder and legs day:

Shoulders/legs
Seated Dumbell Side Raises -8kg 4x6
Upright Barbell Rows       -27.5kg 4x6
Front Dumbbell Raises     Failed due to shoulder pain
Seated Leg Curl            -50kg 4x6
Leg Extensions             -50kg 4x6
Dumbell Lunges            -12.5kg 4x6

< Message edited by Alan123 -- 12/24/2006 4:17:52 PM >

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 3

RE: Alan123 Bulking Log! - 12/24/2006 4:15:45 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

24th DEC 06 Day 3

Today i ate my diet as normal but replaced chicken and beef today with 185 cans of Tuna in Brine since today i wasnt alound to eat meat due to my religion. I replaced meals 2,4,5 with tuna and meal 4 and 5 of 1/2 cup brown rice i made it 1 cup for the two to add more calories and ate extra 2 bananas for even more calories to reach 4000.

Today was Chest and Tricep day:
Chest/tri's
Barbell bench press(smith machine) 4x6 (40kg)
Incline bench press 4x6 (25kg)
Cable Crossovers 4x6 (13.5kg each hand)
Parallel dips 4x6
Standing tricep pushdowns 4x6 (50kg)
Skull Crushers 4x6 (17.5kg)

< Message edited by Alan123 -- 12/24/2006 4:16:55 PM >

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 4

RE: Alan123 Bulking Log! - 12/26/2006 1:42:34 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

25th DEC 06 Day 4

Today ate diet as usual no workout. Day rest. Refeed day.

< Message edited by Alan123 -- 12/28/2006 3:10:59 AM >

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 5

RE: Alan123 Bulking Log! - 12/28/2006 3:09:50 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

26th DEC 06 DAY 5

Today ate as normal my diet ..no workout gym was closed.

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 6

RE: Alan123 Bulking Log! - 12/28/2006 3:14:09 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

27th DEC 06 Day 6

Today ate diet as normal.
Workout was:
Back/bi's
Deadlifts 4x6 (54kg)
Bent over rows 4x6 (20kg)
Close grip underhand chins
Barbel Bicep Curls 4x6 (27.5kg)
Standing Hammer curls 4x6 (15kg)
Two Arm Bicep Curls 4x6 (15kg)

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 7

RE: Alan123 Bulking Log! - 12/28/2006 3:17:37 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

28th DEC 06 Day 6

Ate diet..ran out of food and was out with family and ended up eating kfc which was bad but was first time in liek a month or 2 so it was ok hopefully.

Workout routine was:
Shoulders/legs
Seated Shoulder press 4x6 (15kg)
Shoulder Shrugs 4x6 (20kg)
Dumbbell Side Raises 4x6 (8kg)
Squats 4x6 (60kg)
Stiff leg deadlifts 4x6 (54.5kg)
Standing calve raises 4x6 (each leg 40kg)

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 8

RE: Alan123 Bulking Log! - 12/30/2006 5:17:06 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

29th DEC 06 Day 7

Today ate diet as normal.
Todays routine was:

Chest/tri's
Dumbbell bench press 4x6 (35kg)
Dumbbell Chest Flys 4x6 (12kg)
Dumbbell incline bench press 4x6 (35kg)
Close grip bench press smith machine 4x6 (40kg)
V bar pushdown 4x6 (45kg)
Dips

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 9

RE: Alan123 Bulking Log! - 12/30/2006 5:20:00 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

30th DEC 06 Day 8

Ate diet as normal today.
Routine was:
Back/bi's
Seated Cable Rows    4x6 50kg
Wide Grip Pulldowns     4x6 47kg
Seated Back row machine 4x6 54kg
Standing Cable Curls       4x6 45kg
Standing Dumbbell Curls      4x6 12.5kg each hand
Inclind Dumbbell Curls    4x6 15kg each hand

< Message edited by Alan123 -- 1/5/2007 9:20:27 PM >

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 10

RE: Alan123 Bulking Log! - 1/3/2007 7:47:39 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

31st DEC 06 Day 9

Ate my diet.
My workout for today was:
Shoulders/legs
Seated Dumbell Side Raises   9kg 4x6
Upright Barbell Rows          32.5kg 4x6
Front Dumbbell Raises     each hand 10kg 4x6
Seated Leg Curl            60kg 4x6
Leg Extensions             60kg
45 Degree Leg Press     180kg 4x6

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 11

RE: Alan123 Bulking Log! - 1/3/2007 7:49:27 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

1st Jan DEC 07 Day 10
New Years Today Gym Closed Smile

ohwell... so became rest day.

Ate half the diet correctly and ate dim sims and subway in city for new years so that was a no no but yea.

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 12

RE: Alan123 Bulking Log! - 1/3/2007 7:53:59 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

2nd Jan 07 Day 11

Ate whats in my diet as normal.

Workout for today was:
Chest/tri's
Barbell bench press   *started today not doing on smith machine anymore -   30kg 4x6
Incline bench press    30kg 4x6
Cable Crossovers     16.5kg each hand 4x6
Parallel dips   4x6
Standing tricep pushdowns 55kg 4x6
Skull Crushers 17.5 kg 4x6

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 13

RE: Alan123 Bulking Log! - 1/3/2007 7:58:26 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

3rd Jan 07 Day 12

Ate diet as normal.

Workout for today was:
Back/bi's
Deadlifts   54kg 4x6
Bent over rows 22kg each hand 4x6
Close grip underhand chins   1x8 then i did 1x4 then i did 1x3 and couldnt finish the 4th.
Barbel Bicep Curls   32.5kg 2x6 , then 27.5kg 2x6
Standing Hammer curls 15kg each hand 4x6
Two Arm Bicep Curls - Didnt have time to complete

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 14

RE: Alan123 Bulking Log! - 1/5/2007 9:09:43 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

4th Jan 07 Day 13

Ate diet as normal.
Workout for today was:

Shoulders/legs
Seated Shoulder press 17.5kg 4x6
Shoulder Shrugs 22each hand 4x6
Dumbbell Side Raises 10kg 4x6
Squats 2x6 60kg then 2x6 70kg
Stiff leg deadlifts 4x6 54.5kg
Standing calve raises 4x6 each leg 45kg

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 15

RE: Alan123 Bulking Log! - 1/5/2007 9:13:39 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

5th Jan 07 Day 14
Ate diet and ate extra half cup of brown rice because i was so hungry.
Workout for today was:

Chest/tri's
Dumbbell bench press 4x6 (40kg..20kh each hand)
Dumbbell Chest Flys 4x6 (12kg)
Close grip barbell bench press 2x6 (30kg)..failed 3rd beacuse arm started to hurt.
V bar pushdown 4x6 (50kg)
Dips 4x6 with 20kg on top

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 16

RE: Alan123 Bulking Log! - 1/5/2007 9:19:51 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

6th Jan 07 Day 15

Ate diet as normal today.
Back/bi's

Seated Cable Rows     4x6 55kg
Wide Grip Pulldowns        4x6 50kg
Seated Back Row Machine 4x6 68kg
Standing Cable Curls       4x6 50kg
Standing Dumbbell Curls    4x6 12.5kg each hand
Incline Dumbbell Curls      4x6 12.5kg each hand

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 17

RE: Alan123 Bulking Log! - 1/11/2007 10:37:11 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

7th Jan 07 Day 16

Ate diet as normal
Routine today:

Shoulders/legs
Seated Dumbell Side Raises 10kg 4x6
Upright Barbell Rows       32.5 kg
Front Dumbbell Raises each hand 12.5kg
Seated Leg Curl            60kg 4x6
Leg Extensions             60kg 4x6
45 Degree Leg Press    194kg 4x6

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 18

RE: Alan123 Bulking Log! - 1/11/2007 10:38:31 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

8th Jan 07 Day 17
Rest Day

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 19

RE: Alan123 Bulking Log! - 1/11/2007 10:40:33 PM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

9th Jan 07 Day 18

Ate diet as normal 4000cal.
Routine today:
Chest/tri's
Barbell bench press 4x6 35kg
Incline bench press 4x6 30kg
Cable Crossovers 16.5kg each hand 4x6
Parallel dips 4x6
Standing tricep pushdowns 60kg 4x6
Skull Crushers - failed

_____________________________

Start: 80kg 18% BF
Currently:
73.1kg / 15% bf

(in reply to Alan123)

Post #: 20