Hey guys (& Gals)
     I'm finally ready to get serious and bulk my way to 200 pounds before the year is out. I'm currently 182 pounds. I'm looking to maintain my diet at around 3200 calories with a 40/30/30 splint in Protein/carbs/fats. I've found this is where I gain the most...any less carbs and I feel drained.
 
      As far as my workout I'll be doing every body part twice per week.like this:
 
MON: Chest TRi's
Tuesday: Back Bi's
Wed: Shoulders & legs
Thur: OFF
FRI-Sun: repeat mon-wed
I'll be doing abs 3 times a week
I May split up leg day and do something like Calf exercises on my off day.
 
I'm really excited to get started on this routine and mark my progress,although I WILL NOT GET ALL ANAL about results,as I usually respond well and I look to get good results within the 1st 4-6 weeks.
 
I will be posting my diet as well as my routine DAILY.
 
I get started Tomorrow!

TODAY

Chest

Flat bench            4 sets 200 lbs X 10,10,8,7
incline bench         3 sets 180 lbs X 10,9,8
Pec Deck              3 sets 100 lbs X 10,10,10
Dips                     3 sets of 10
Cable Crossovers    3 sets of 10

Tri's

close grip bench     3 Sets  180 lbs   X 8,8,7
pressdowns           3 sets   125 lbs   X 10,10,10
kickbacks              3 sets   50 lbs    X 10,10,10

ABS

decline bench crunches    3 sets of 10
cable pulldown crunches   3 sets of 10


Diet

 




grams 
cals
%total

Total:
 
2908 


Fat:
109 
983 
34%

 Sat:
24 
215 
8%

 Poly:
8 
71 
2%

 Mono:
23 
204 
7%

Carbs:
169 
654 
23%

 Fiber:
5 
0 
0%

Protein:
304 
1214 
43%


Carbs were a little low today(23%) but today was a work in progress.I was also a little low in total calories but I'll have some Muscle milk before bed tonight,should be OK.
Felt really great today,workout was very strong.Not much loss of strength due to layoff which was surprising.My goal is to gain 1 pound per week which could put me at 200 by august.
I'm really pumped about this routine and can't wait to get back at it tomorrow!

Looks like a good day. You press 200 pounds and at 182.. I'm 183 and my 1RM is 205.. You are porbably more lean than me which adds up to be more muscle for you..?

ORIGINAL: Perrynaytor

Looks like a good day. You press 200 pounds and at 182.. I'm 183 and my 1RM is 205.. You are porbably more lean than me which adds up to be more muscle for you..?

 
Yeah I was at around 188 before my latest layoff(3 months) I had worked my way up to doing 210 for reps.I was surprised that I hadn't lost much strength while taking time off.
another issue is i'm 43 years old (44 on saturday)  and I've been working out for quite a few years. I know guys my size that press 250-275 for reps.As you age , so do your muscles,I'm still gaining strength at 44 years old,I look to be repping out 225 by the end of summer.

Did you strength train any?
 
I haven't really ever stuck to a strength program, just hypertrophy.

hmmm.  do you have any full body pics.  I'd like to see what you look like at 180 and 44 years old... b/c chances are that's what I'm going to look like with my metabolism.

210 for reps is very impressive considering your age.  you can get higher i'm sure though.

i myself have bulked for the last 3 months an am almost 20 lbs heavier. it's a slow process, and it's hard to NOT get discouraged by the slow (up and down process) gaining.

ORIGINAL: Perrynaytor

Did you strength train any?

I haven't really ever stuck to a strength program, just hypertrophy.

No strength training really
I mostly just try to add an extra five pounds or so every week or two.....

ORIGINAL: TheSilverFox

hmmm.  do you have any full body pics.  I'd like to see what you look like at 180 and 44 years old... b/c chances are that's what I'm going to look like with my metabolism.

210 for reps is very impressive considering your age.  you can get higher i'm sure though.

i myself have bulked for the last 3 months an am almost 20 lbs heavier. it's a slow process, and it's hard to NOT get discouraged by the slow (up and down process) gaining.

 
I'm going to post some pictures here in about 2 more weeks, I look scrawney right now...LOL.
I'm shooting for 200 pounds by august...never been 200 before although I did get to 199 on an EXTREMELY dirty bulk.

 It couldn't have been that dirty of a bulk, vagina doesn't count you know .

ORIGINAL: Yet

 It couldn't have been that dirty of a bulk, vagina doesn't count you know .

 
LOL
that was my SEAFOOD DIET!!!!!!
smelt like it anyhow!
HaHaHa!

 ROFL.  Bahah.

I'm picking my buddy up from the airport tommorrow and I'm going to tell him I'm on a seeveg diet (seevedge).  When he asks what the hell that is, I'm going to tell him I see vag and eat it.  Lawl.

ORIGINAL: Yet

 ROFL.  Bahah.

I'm picking my buddy up from the airport tommorrow and I'm going to tell him I'm on a seeveg diet (seevedge).  When he asks what the hell that is, I'm going to tell him I see vag and eat it.  Lawl.

 
LOL....Too Funny!

Sorry I didn't get this one in Last night
But had a nice workout...arms are definitely sore this morning.


Back
 
Bent over Rows 3 sets 150 lbs X 10,10,10
Deads              3 sets 225     X  10,10,8
Cable rows        3 sets 140     X  10,10,10
Lat pulldowns    3 sets  125     X 10,9,8


Biceps
 
Standing curls (EZ)  3 sets 65 pounds X 10 ,10,9
Seated Dumbell curls 3 sets 30 pounds(ea) X 10,10,10
laying incline bench curls 3 sets 25 pounds(ea) X 10,8,8
Preacher curls 3 sets 50 pounds X 10,10,10 (did cheat negatives on last set)
 
 
Diet
Calories Eaten Today

grams     cals         %total

Total:

3256 


Fat:
146      1316           41%

Sat:
37         333           10%

Poly:
13         115             4%

Mono:
43         384             12%

Carbs:
224        873            27%


Protein:
256       1024           32%








My diet was kinda screwed today too much fats,not enough carbs and protein was OK. I'm working on getting my diet plan together instead of winging it and seeing what i end up with.
 
 

Well today was a hell of a day! 1st off I finally got off the Sodas(love me some mountain dew!) but I got the mega splitting headache today but still got my workout together.Not a bad workout at all!


Shoulders
 
Military press                  3 sets 150 pounds X 10,8,7
Seated dumbell press       3 sets  45  pounds X 10,9,8
seated lateral raises         3 sets  35 pounds  X 10,9,9
rear delt flyes                  3 sets  35 pounds  X 10,10,10
upright rows                    3 sets  75 pounds  X  10,8,8
shrugs(dumbell)                3 sets  55 pounds(ea) X 10,9,9
 
Legs
 
squats                            3 sets  250 pounds  X 10,10,10
Standing hamstrinhg curls   3 sets  85 pounds    X 10,10,10
Seated leg extentions        3 sets  125 pounds  X 12,10,10
seated calf raises              3 sets   125 pounds  X 12,12,10
 
 
Diet
 
Calories Eaten Today

            grams        cals                %Total     Total:3684 


Fat:      168             1508              41%

 Sat:      45               403              11%

 Poly:     14               126               3%

 Mono:   49               440               12%

Carbs:   277             1106               30%

 
Protein: 263              1054               29%







I went way over my 3200 calorie target but....better more than not enough...especially for us ecto's...hahaha.my protein was way too low(29%) and my fats were way too high(41%) although carbs were right on. I'm planning on tweaking my diet this weekend and getting it spot on for next week.

I felt good today although the headache didn't help...but its just something I'll have to endure for a few days. The weather here has really sucked.It has rained for 4 out of the last 6 days. I guess I picked a great time to go on hiatus from my writing and get back into landscaping for the summer....LOL...well i guess the grass will grow...if it ever stops raining...HaHaHa...oh well,its all good!

Hey guys
I just placed my supplement order...wanted to try something new.
So I decided to go with Gaspari supplements. I've really enjoyed SizeOn so I decided I'd try some other products that I've become interested in. so this is what i ordered......
 
Superpump 250 (tried it before...head and shoulders above No-Explode)
Plasmajet         (new NO product...supposed to keep your pumps 8-16      
                     hours later...reccomended to take in conjuction with SP250)
Halodrol Liquigels  (non hormonal muscle builder)
SizeOn                (creatine)
 
I'm going to start this stack on monday of next week,along with Optimum NutritionS' 100% whey and Muscle milk protien. I'll also ,Of course be taking my Multi-vitamin and Glutamine,Flax seed and Michelob ultra. I threw that in just to see if you guys were paying attention.
 
Any how...I guess this journal will serve as a reference log for anyone interested in any of these products.
 
wish me luck!
 
bulking