The Bulk

RE: The Bulk (saternal)

Fri, 10 Aug 2007 18:09:51 GMT

Been a long while since i posted here. Finally finished my Bulk! lasted me 10 weeks.
Diet had been 3000 calories all the way no changing needed except once when i screwed up. Went back to 3000 and it did pretty well. Was seeing weight gain every week.

Stats when started:

Weight 79kg/173.8lbs
BF% : 14.38 +/- (This is Jackson Pollock 7 Method)

Abdomen : 36
Left Bi : 12 --> 13.5 Flexed
Right Bi : 12 -->13.75 Flexed
Chest : 38 --> 40
Thigh : 23
Calf : 15.75
Hips : 39

Stats Today:

Weight 86.7kg/190.74lbs
BF% : 13.83% +/- (This is Jackson Pollock 7 method)

Abdomen : 36.75
Left Bi : 13 --> 14
Right Bi : 13 --> 14
Chest : 39 --> 40.5
Thigh : 24
Calf : 16
Hips : 40

Thoughts:
Overall i was very happy with my progress. I could have been stricter when it came to dieting. For e.g. during the weekends i would just fall prey to evil food, eat anything i wanted. Then on weekdays i would be a total different person. Not even giving a 2nd thought to food not in my diet plan.

Training wise, i started off with a full body routine ( Upper , Lower , Rest , Upper , Lower ). Then for the last 3 weeks i switched to a Split ( Back , Chest , Shoulders , L-Body , Arms ). I really enjoyed the split. Could see significant strength gains every week.
No cardio was done at all. Should make improvements on that.

Supplement wise i started off with Creatine Mono , Whey , Dextrose and BCAAs. These were taken 30 min pre and immediately post. BCAAs were taken throughtout from start to end. These past 2 weeks i have switched to Storm and GlycerGrow. Both have worked great. My intensity in the gym increased and the pumps could be felt.

I plan now to take a 2 week break from dieting and lifting and concentrate on my exams which is just around the corner. After which i'm planning to do a much needed cut , Keto Style.

Cheers.

RE: The Bulk (saternal)

Mon, 23 Jul 2007 16:03:06 GMT

Hmm...Last week i dropped carbs abit and increased protein and that resulted me in gaining more fat and lbm. This week i'm back to my old 50/25/25 @ 3000 calories. Prolly gonna lose fat and LBM again sigh...

I'm gonna be trying out the 'neck' presses today instead of the bench press. Vinc gironda apparently said that the bench press caused most people to overtrain their delts or something like that.

RE: The Bulk (danmirage)

Mon, 23 Jul 2007 08:42:42 GMT

Remember, those photos you see are a snapshot. Not everyday photos. Like for a competition, we show up ripped on the day of the shoot.

RE: The Bulk (saternal)

Mon, 23 Jul 2007 04:40:31 GMT

Been a longgg time dan!

I just switched up my training this week to a body part every day. I didn't like training upper on one day cause i felt i couldn't do much to one body part in order to grow.( i knw i maybe wrong here) I'll still be taking measurements and see how this training goes :

Mon - Back
Tues - Chest
Wed - Shoulder/Delts/Traps
Thurs - Bis and Tris
Friday - Legs & L-Back

Every now and then i'll be 'shocking' my muscles by combining one body part with another and mayb do a fullbody routine once every 2 weeks on saturdays.
Been trying to get a bike machine so i could start cardio 1st thing in the morning before i go to school.

As for wanting to get ripped. If you get ripped, you get lean. So if you are hungry for that, then then go for it. But remember you will lose weight, probably: some water, some fat and some muscle.

My goal now is definitely to get bigger. But yeah in the end i would like to have a physique close to tom venutos if my genes permit!

RE: The Bulk (danmirage)

Sat, 21 Jul 2007 19:43:23 GMT

For the arms, you need to vary the training you do for them.

Vary from heavy 6-8 rep work to 9-12 rep work and also 20 rep work.
A fun routine is Monday 20 reps
Wednesday 12 reps
Friday 5 reps

For the muscle you are wanting to bust....

Train them on a seperate day and train them first.

BI/Tri/Shoulder or something.

As for wanting to get ripped. If you get ripped, you get lean. So if you are hungry for that, then then go for it. But remember you will lose weight, probably: some water, some fat and some muscle.

RE: The Bulk (saternal)

Fri, 13 Jul 2007 18:45:20 GMT

Last Week:                Weight: 84.5kg/185.9lbs

Methods:              BF%        BF         LBM
Jackson/Pollock 7  14.11      11.97     72.58
Jackson/Pollock 3  13.16      11.12     73.38
Jackson/Pollock 4  14.47      12.22     72.28
Parillo                  44.09       81.97   103.93
Durnin Wormsley    20.81      17.58     66.92
Tape                   22.37      18.91     65.59

Abdomen - 36.75

Neck - 14.40

Left Bicep 12.20 -> 13.20 flexed
Right Bicep 12.40 -> 13.90 flexed

Chest - 39 -> 41 flexed

Thigh - 23.5

Calf - 16
Left Forearm - 9
Right Forearm - 9

Hips(around buttocks) - 39.20

chest - 8
midax - 12
bicep - 10
ab -21
supra - 11
thigh - 19
calf - 21
subsca - 20
tricep - 16
l-back - 12

The gain is fat was prolly due to the fact that i was less active then the last few weeks. No form of cardio at all from Mon to Fri. Still happy with the gains in LBM though. But, was wondering if i should be altering my Macros of 50/25/25 soon.

This Week:                Weight: 84.1kg/185.02lbs

LastMethods:             BF%        BF         LBM
Jackson/Pollock 7  13.97      11.75     72.35
Jackson/Pollock 3  13.16      11.07     73.03
Jackson/Pollock 4  14.01      11.78     72.32
Parillo                       43.98      81.38     103.64
Durnin Wormsley    20.59      17.32     66.78
Tape                          22.46      18.89     65.21

Abdomen - 36.6

Neck - 14.2

Left Bicep 12.20 -> 13.25 flexed
Right Bicep 12.5 -> 13.65 flexed

Chest - 38.9 -> 40.5 flexed

Thigh - 23.3

Calf - 17
Left Forearm - 8.5
Right Forearm - 9

Hips(around buttocks) - 39.5

chest - 9
midax - 12
bicep - 10
ab -21
supra - 10
thigh - 18
calf - 21
subsca - 20
tricep - 16
l-back - 12

Time to increase calories. Also i'm gonna drop carbs by 5% and stick to 45/30/25 and see how it goes.

RE: The Bulk (saternal)

Fri, 06 Jul 2007 19:19:47 GMT

Last Week:                Weight: 83.8kg/184.36lbs

Methods:             BF%        BF        LBM
Jackson/Pollock 7  13.97      11.71     72.09
Jackson/Pollock 3  12.86      10.78     73.02
Jackson/Pollock 4  14.24      11.93     71.87
Parillo                  43.50      80.19   104.17
Durnin Wormsley    20.59     17.26     66.54
Tape                   22.21     18.61     65.19

Abdomen - 36.75

Neck - 14.5

Left Bicep 12 -> 13.25 flexed
Right Bicep 12.5 -> 13.75 flexed

Chest - 38 -> 40 flexed

Thigh - 23.5

Calf - 16
Left Forearm - 9
Right Forearm - 9

Hips(around buttocks) - 39.25

chest - 8
midax - 12
bicep - 9
ab -21
supra - 11
thigh - 18
calf - 20
subsca - 20
tricep - 16
l-back - 12

Very happy with my progress so far. But i notice my arms ; biceps are not moving up in size. Is this normal?

This Week:                Weight: 84.5kg/185.9lbs

Methods:                BF%        BF         LBM
Jackson/Pollock 7  14.11      11.97     72.58
Jackson/Pollock 3  13.16      11.12     73.38
Jackson/Pollock 4  14.47      12.22     72.28
Parillo                       44.09       81.97   103.93
Durnin Wormsley    20.81      17.58     66.92
Tape                          22.37      18.91     65.59

Abdomen - 36.75

Neck - 14.40

Left Bicep 12.20 -> 13.20 flexed
Right Bicep 12.40 -> 13.90 flexed

Chest - 39 -> 41 flexed

Thigh - 23.5

Calf - 16
Left Forearm - 9
Right Forearm - 9

Hips(around buttocks) - 39.20

chest - 8
midax - 12
bicep - 10
ab -21
supra - 11
thigh - 19
calf - 21
subsca - 20
tricep - 16
l-back - 12

The gain is fat was prolly due to the fact that i was less active then the last few weeks. No form of cardio at all from Mon to Fri. Still happy with the gains in LBM though. But, was wondering if i should be altering my Macros of 50/25/25 soon.

RE: The Bulk (toolman4052)

Sat, 30 Jun 2007 12:54:11 GMT

Oh, thanks.

RE: The Bulk (saternal)

Sat, 30 Jun 2007 11:42:41 GMT

Display Pic

RE: The Bulk (toolman4052)

Sat, 30 Jun 2007 11:16:49 GMT

DP?

RE: The Bulk (saternal)

Sat, 30 Jun 2007 01:16:16 GMT

I'm 18 this year. And into my 2nd week of proper bulking diet.

Hmmm...My arms compared to the rest of my body. Since i'm tall and quite broad, their not very proportionate to the rest. When i wear clothes my biceps are small. My wrists are really really small but i knw i can do hardly anything about them. Its my biceps that worry me. They don't fit into sleeves like i would like them too.

Hey your DP looks great man. Wish i had that.

RE: The Bulk (toolman4052)

Fri, 29 Jun 2007 20:05:02 GMT

8.36 pound increase in about 30 days....awesome gains man. I've been bulking for almost the same amount of time and I've gained 5. Keep it up.

And do your arms look small compared to the rest of your body? If they look fine, I wouldn't worry about it. Also, how old are you?

RE: The Bulk (saternal)

Fri, 29 Jun 2007 18:31:53 GMT

Last Week:                Weight: 83.1kg/182.82lbs

   Methods:            BF%        BF        LBM
Jackson/Pollock 7  14.38      11.95     71.15
Jackson/Pollock 3  13.45      11.18     71.90
Jackson/Pollock 4  14.92      12.40     70.70
Parillo                  45.16      82.57    100.25
Durnin Wormsley    20.81      17.29    65.81
Tape                   22.62      18.80     64.30

Abdomen - 36.5

Neck - 14

Left Bicep 12 -> 13.5 flexed
Right Bicep 12 -> 13.5 flexed

Chest - 38 -> 40 flexed

Thigh - 21

Calf - 16
Left Forearm - 9
Right Forearm - 8.75

Hips(around buttocks) - 39

chest - 9
midax - 11
bicep - 8
ab -20
supra - 12
thigh - 20
calf - 21
subsca - 20
tricep - 17
l-back - 12

This Week:                Weight: 83.8kg/184.36lbs

   Methods:               BF%        BF         LBM
Jackson/Pollock 7  13.97      11.71     72.09
Jackson/Pollock 3  12.86      10.78     73.02
Jackson/Pollock 4  14.24      11.93     71.87
Parillo                       43.50       80.19   104.17
Durnin Wormsley    20.59      17.26     66.54
Tape                          22.21      18.61     65.19

Abdomen - 36.75

Neck - 14.5

Left Bicep 12 -> 13.25 flexed
Right Bicep 12.5 -> 13.75 flexed

Chest - 38 -> 40 flexed

Thigh - 23.5

Calf - 16
Left Forearm - 9
Right Forearm - 9

Hips(around buttocks) - 39.25

chest - 8
midax - 12
bicep - 9
ab -21
supra - 11
thigh - 18
calf - 20
subsca - 20
tricep - 16
l-back - 12

Very happy with my progress so far. But i notice my arms ; biceps are not moving up in size. Is this normal?

RE: The Bulk (saternal)

Thu, 28 Jun 2007 05:02:49 GMT

Am i overworking my chest if i did 3 sets of flat smith , 2 sets of inclined and 1 cable crossover as part of my upper body workouts?

Dan my workout days are now monday tuesday thursday and friday. I follow a rep range of 6-8 on mon and tues whereas a 10-15 on thurs and friday. Do you foresee me reaching a plateau with such a routine?

Have u tried AnimalPak before as well as L-arganine?

RE: The Bulk (danmirage)

Wed, 27 Jun 2007 18:11:28 GMT

ORIGINAL: saternal

I see. But hmmm, exclude carbs. I'd thought i would need a tonne of it since i'm going 2 hrs and the game is really hardcore i get all drenched in sweat.

Yes, the duration indicates you need lots of water and it is better with diluted carbs and some protein in it!!!

It is when you do stand alone cardio with the intent of fat burning, then you would not want the pre carbs...