Like us on Facebook


Follow us on Twitter





Page 1 of 11 123 ... LastLast
Results 1 to 15 of 160
  1. #1
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500

    DLee's Bulking thread

    I stopped logging here because PSD used to take me like 1 minute to get from page to page. Then my computer went down a few weeks and we found one of the ram chips (I think?) was bad and since then it's been way faster so I am going to do a log again here to track everything.

    Goals: Bulking right now. Started my bulk 4 months or so ago at 170-172 and currently am at 184-186. Hit a wall recently so I'm bumping up the calories from 3200 to about 3500 or so and may even go closer to 4000 if I need to. I want to get up to 195 and maybe even 200 we'll see as we go along.

    My macros are going to look something like this:

    Protein = 250g
    Fats = 100g
    Carbs = 400g

    My split is:

    Monday - cardio (basketball league)
    Tuesday - Back/Bi's
    Wednesday - Shoulders/Hammies
    Thursday - off
    Friday - Chest/Tri's
    Saturday - Quads/Calves
    Sunday - off

    I'm planning on doing very little abs at all as I just don't think isolating abs is that important when you are doing lots of compound exercises. I might do like 2 sets of weighted abs a week and that's all.

    Current Lifts (approximately - I don't max out often):
    Bench Press:
    Now = 215-225 x 1
    Goal = 250x1 in 6 months

    Squats:
    Now = 275x1
    Goal = 315x1 ATG in 6 months

    DeadLifts:
    Now = 295x1
    Goal = 350x1 perfect form in 6 months

    Overhead press:(just added this in so not sure what's realistic)
    Now = 115x8
    Goal = 135x8 in 6 months

    Pull Ups:
    Now = BWx18 (that's my PR but I weighed way less)
    Goal = BWx20 at 200 pounds

    Those are really the only exercises I care about and I think with hard work over the coming months I can hit those goals.

    I'm a little off schedule this week, so I have chest/tri's tonight instead of tomorrow. Then I'm doing back/bi's tomorrow before transitioning into the split above. Might take a few weeks to get to those exact days.

  2. #2
    Join Date
    Feb 2009
    Location
    New York/Florida
    Posts
    28,257
    vCash
    1500
    Good Luck DLee!!
    You Too Can Achieve This When You Visit The Fitness Forum!

  3. #3
    Join Date
    Dec 2009
    Posts
    7,299
    vCash
    1500
    Good luck D!!

    "I am built for power, not for speed."--Me

  4. #4
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Thanks fellas, just trying to get half your strength for now before I pass you down the road

    Just did chest.tri's. Gym was packed and annoying but what can you do, I know when I skip mornings that will happen so that's motivation enough to get up.

    Flat DB Press:
    50x8
    60x8
    70x8
    75x10
    75x7
    75x6
    50x6 Drop Set.

    Incline DB Press:
    40x12
    50x9
    50x9
    50x8

    Decline BB Press:
    135x10x3

    Cable Crossovers:
    60x10x3
    60x8 Drop set 45x8 Drop set 30x10

    Seated Chest Press:
    1 set til failure with 155 pounds. Got 11 reps.

    Dips:
    BWx12
    BWx12
    BWx10

    Vee Grip Tri Pulldowns:
    120x20
    150x11
    150x9
    110x10 Drop Set

    Incline Push Ups:
    3 sets got 14 reps then 10 then 9. These are tough after your chest and tri's are burning. Feels good though.

  5. #5
    Join Date
    Dec 2009
    Posts
    7,299
    vCash
    1500
    That's a lot of chest bro.

    "I am built for power, not for speed."--Me

  6. #6
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Yeah it's definitely a lot. I'm really working on building up endurance which is why I did so many sets. I added in the drop sets recently and love them so that's adding a bunch of sets.

  7. #7
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Did Back/Bi's today. Had some good sets but disappointment DL's. Such an awkward movement for me still, every time I up the weight my form feels off. Practice makes perfect, I'll get it over time.

    Warm up: 10 minutes on the treadmill @ 5.0

    Pull ups:
    Wide Pronated grip - 10 reps - very good slow controlled reps very happy with 10 these are tough for me.
    Shoulder width supinated grip - 11 reps
    Narrow Hammer Grip - 8 reps

    A goal of mine like 4 months ago was to hit 10+ in all three - almost there.

    Conventional DL's:
    135x8x2
    185x6
    225x3x4

    Bent over Barbell rows:
    135x12
    135x12
    135x10

    Bent over DB Rows:
    85x12x3

    Barbell curls:
    65x12
    75x8
    85x6
    85x5 drop set 65x6

    That's all. I never need to do much bicep work because they get so destroyed from pull ups/DL's/rows.

  8. #8
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Off day yesterday. Calories were low but that's not awful being an off day. Cause I'm bored I'll list my food:

    Meal 1: 1.6 pounds of grilled chicken (yeah that's right 1.6 pounds lol)
    2 cups of broccoli
    2 cups of chocolate milk

    Meal 2: 6 whole eggs
    5 thin slices of bacon
    2 cups broccoli
    6 ounces ice cream
    1 slice cheddar cheese

    Total macros were approximately:
    Protein = 260g
    Carbs = 150g
    Fat = 100g

    Calories = ~ 2,600

    Gonna make up for it today with a good workout and 3,600 calories.

    Weighed in this morning at 186 which is perfect right now I think.

  9. #9
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Did shoulders yesterday. Supposed to do hammies too but I've decided to not do legs for a week or so because my knee just isn't getting better, I may even get it checked out which I never go to the doctor. Annoying.

    Overhead Press BB:
    45x12
    75x12
    95x10
    95x10
    105x8
    105x6

    Upright Rows:
    95x8
    95x8
    95x7

    BB Shrugs:
    135x16
    225x12
    225x12
    275x10
    315x8 (probably could have thrown on 500+ here, hottie set up right next to me lol)

    Lateral Raises:
    25x8x3

  10. #10
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Diet for the day:

    Meal 1:
    -Farmers market fresh pizza (so good).
    -8 ounces grilled chicken.
    - 1 ounce almonds
    - 12 ounces choc. milk

    Meal 2:
    - 6 whole eggs
    - 1 slice cheddar
    - 4 thick cut slices bacon
    - 12 ounces choc. milk
    - 2 scoops whey
    - 1 tbsp peanut butter
    - 1 tbsp olive oil
    - 4 ounces ice cream
    - 1 ice cream drumstick

    Wasn't even full after all that lol I love bulking

    Macros:
    3,600 calories (right where I want to be)
    Protein = 240g
    Carbs = 238g
    Fat = 175g

    Fat was higher than I'd like but that's due to drinking olive oil and eating peanut butter to get to 3,600 at the end of the day. I'd like to be closer to 100g and add to carbs/protein so I'll tinker with it a little today.

  11. #11
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Did chest/tri's yesterday forgot to update:

    Warmup:
    10 minutes on the stationary bike.

    Bench Press:
    95x8
    135x8
    155x5
    185x6
    Grabber a spotter and got 185x9 - PR
    Drop set 135x10

    Incline DB Press:
    60x10
    60x8
    60x7

    Dips:
    BWx20
    BWx13
    BWx10

    DB Tri extensions:
    75x8
    75x6x2

    Incline pushups:
    18,12,10

    V Grip Tri Pushdowns:
    120x16
    150x10
    150x7

  12. #12
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Did Back/Bi's yesterday. Pretty excited because I switched my grip on deadlifts and it is making it WAY easier to maintain good form. I am keeping my hands close together so they are inside my legs as opposed to outside my legs and it makes it so much easier to keep my back from rounding. I was talking to a beast on bb.com and he suggested that looking at my form and he was spot on, so happy about that now I can up the weight more comfortably.

    Warmup - 10 minutes on treadmill

    Wide pronated grip pull ups:
    3 sets got 10 then 7 then 6.

    Regular grip supinated pull ups:
    3 sets got 8 then 7 then 7.

    Deadlifts:
    135x10
    185x6x2
    225x5x3
    135x12

    Bent over rows -BB:
    135x12x3
    Never got 12 for all 3 sets I don't think, so upping to 155 next week.

    Hyperextensions:
    3 sets of 12 with 25 pound weight.

    BB Curls:
    65x8
    85x7
    85x6
    85x6 -> 65x5 drop set

    Cable Curls individual arms:
    40x10x3
    50x8

    Basketball tonight then shoulders/hammies tomorrow. Knee is feeling great right now after a week off from legs, tonight is a big test I hope I don't feel it on the court.

  13. #13
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Did shoulders yesterday;

    Military press:
    45x12
    95x12
    115x8
    115x7
    115x6
    95x8

    Upright rows:
    95x8x3

    Shrugs:
    185x12
    275x12x3

    DB Press:
    40x12
    50x8x2

    Hammer grip pullups:
    2 sets got 8 reps then 7

    My worst muscle but I'm improving, felt like a good day.

    Also my knee has been feeling better, I may try and squat Saturday.

  14. #14
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Diet for yesterday:

    Meal 1:
    - 1.5 pounds of mixed fruit
    - 2 ounces almonds
    - 2 egg mcmuffins from mcdonalds
    - Baked potato with sour cream and bacon bits
    - 8 ounces grilled chicken

    Meal 2:
    - 6 whole eggs
    - 1 slice cheddar
    - 4 slices bacon
    - 2 cups broccoli
    - 1 sweet potato

    Meal 2.5 (like an hour later lol):
    - Protein shake with choc. milk
    - 4 ounces ice cream
    - drank 2 tablespoons olive oil

    Approximately:
    3500 calories with 250g protein, 150g fat and 285g carbs

  15. #15
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    Did chest/tri's yesterday. Got some PR's and increased reps and or weight in a lot of areas.

    11-18-11:

    Flat DB Bench Press:
    50x8x2 warmup
    75x13 - PR
    75x10
    75x9
    55x6 Drop Set

    Incline DB Press:
    55x11
    55x10
    55x10

    Decline Barbell Press:
    135x12x3

    Dips:
    BWx15,12,11

    V-Grip Tri Pushdowns:
    120x20
    150x12
    180x7

    Incline Pushups:
    3 sets got 15 then 12 then 10

    Chair Dips:
    1 set to failure got 19 reps

Page 1 of 11 123 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •