Start with your right leg. Where you fail, do only that many reps with your left. Do this for a while and then go back and start with your left leg and see if your right leg has caught up.
DAY 33
Today is shoulders/arms, gonna be sweet. I’ll post the training log when I’m done w/ the workout, for now I thought it would be cool to actually see the fruits of my labor. This picture is me June 9, 2008 at 175 (on the right), Day 1, and the LEFT is me on Monday, July 7, at 190.5.
Being tall definitely makes this gain much more subtle, but I think the results are pretty noticeable - minimal fat gain, lots of development in the legs (hence the expansion of my pant leg in the thigh) and the back. Still need to work on the upper-front quadrant of my body.
Anyway, I think this picture helps illustrate the results much more than having to switch between pages to compare pics.
WORKOUT LOG FOR DAY 33
A. Lat raise s.s. Front raise s.s. DB Military press
Set 1: 30x8, 8, 8
Set 2: 30x10, 8, 6
B. 1/2 shoulder press (top-half)
Set 1: 135x3, Set 2: 155x2, Set 3: 165x1
C. Bradford press
Set 1: 115x7, 2, 2, 65x6, 4-front partial, 5-rear partial
Set 2: 115x5,2,1, 65x6, 7-front partial, 5-rear partial
D. Wrist rolls (3 sets for time)
BIGGER-ARMS CHALLENGE
E. Slow dip (35 sec total)
F. Tricep pressdowns 58x8
G. Slow chins (30 sec total)
H. BB Curls 60x10
I. Dips, 3 sets to failure
Tomorrow is back day, aka huge day, and
UNOFFICIALLY
I reported at 194 this morning. Time will tell come official weigh-in on Monday 
Good job on the Bradford Press. Look at my log for this Thursday for a good laugh.
Also, I was curious. We have a very similar build it looks like. I have narrow hips (maybe it’s just because I’m small all around), but my waist comes in pretty narrow, and then back out. It looks as if I have big love handles, but a lot of it is bone. So I mostly accumulate fat around there and in my lower back. I can look lean and vascular all over, and still have that be a problem area. I was wondering if you were the same way (it looks that way in your pics), and what you planned on doing when you cut (further down the road).
I don’t know if I explained myself correctly, but you might know where I am coming from.
DAY 35
Well…
first injury. Took the day off Friday, and did my back workout today instead. Everything went fine for the chest-supported rows, and even the rack pulls until…I attempted 615 lb rack pull by accident without chalk (thought it was only 600), tore my left palm open. Wrapped it up with a bandaid and some tape, and moved onto 295 lb deadlifts (for 8+). Went fine for the first set (295x8, 5, 6), and upon looking at my hand for the 2nd set, I tore my other hand open, and found that my original hand developed a blood blister further down the hand. I was furious, and quit for the day.
The only thing I could do without my hands were lying leg curls, so I did my 2 sets of lying leg curls ultra heavy so I could make up for the lack of deadlifts, but it just wasn’t enough. Now my hands are torn open, I have to keep applying Hydrogen peroxide and that insta-dry bandaid shit (and it fucking hurts like a bitch).
So I’m fucking pissed because this is going to basically eliminate my ability to workout for the next week. I guess 5 weeks in it’s time to take a break anyway. Maybe I’ll switch routines like I originally stated and try what CrewPierce did.
I think I’m at 194, nothing official.
Also, to answer the question, yeah I get some weight around my stomach, but I don’t give a fuck because I’m bulking, so you gotta accept that the abs will go away. I’m eating clean, lifting big, you can’t expect a six pack on the way to getting huge. This is why I’m bulking up to 215, so that by the time I get down to 200 I should be in the shape I desire. If not, I’ll drop down to 200, bulk up again, then get even more shredded. Wash, rinse, repeat.
FUCKING HANDS! HURRY UP AND CALLUS!
Left hand is fucked…
…and so is the right one! I keep on having to apply liquid band-aid and hydrogen peroxide, and it’s not pretty.
DAY 37
WEEK 5 RECAP
Meal adherence: 36/42 (86%)
Current weight: 194 (3.5 lb/week)
My hands feel good. I’m going to the gym. Pictures to be posted this evening. I really think this is the last week I’ll be doing the USCTrojan workout, and giving the last 6 weeks for the CrewPierce workout.
EDIT: I just needed to add a “pat on the back” for myself…and I’m going to come off as a braggart, well so what because I deserve some needed credit. I didn’t do a Physique Clinic like I wanted, but I still managed to pack on 20 lbs in 5 weeks…without looking like a fatty…and all of my lifts have increased significantly.
And a great deal of people on here spend so much time trying to find the perfect way to eat and lift, rather than actually going out and DOING the lifts/the food, and they complain as to why they are still not where they want to be. I’m glad I’ve finally broken from the newb mistakes I used to make on here when I joined 4 years ago, and that I’m actually making progress.
There are times where I look at my stomach and think I should just cut soon, but I know that will just lead me down into old habits, and I WILL NOT give up bulking until I reach 215, and at this rate I should be 215 on Sept 1st. I hope that if you are reading this, that you close your browser after this post, and you go out and DO, and ACHIEVE, because I really thought I was stuck as a hard-gainer, and I thought I couldn’t, and then I REALLY tried, and I found out I can. And if I can, then so can you, as cliche as that sounds.
Oh I didn’t mean to come off as judgmental or anything. I was just curious. My last 15lbs gained added 2" to my waist as well, but I won’t cut for a while either.
Were you doing rack pulls with a belt or anything? I actually use a belt+straps for heavy rack pulls. What height were you pulling from? 615 is a nice number.
[quote]gabex wrote:
Were you doing rack pulls with a belt or anything? I actually use a belt+straps for heavy rack pulls. What height were you pulling from? 615 is a nice number.[/quote]
Hey,
I know you weren’t coming off as judgmental…I haven’t really added any inches to the waist, I can still fit in the same pair of jeans with just a little less room in the waist (and they were tight to begin with), but the seat and thighs are MUCH tighter (thanks to the heavy squats and deads).
No belt, just straps for the rack pulls. To be fair, I failed at 615 and 600, but it’s because I overestimated how much weight I was pulling, and zapped all of my energy out before I could utilize a proper attempt. Pulling from a height of 1-2’’ above my knees.
NEW WORKOUT FOR MONDAY:
Day: 37 (Day 1 of Week 6)
Workout: Chest and Back
A1 Press - Flat Bench - Barbell - medium grip
5x1 cluster*
3 sets
180 sec rest
4-0-1-0 tempo
Adjust: 5x1 cluster = 1 rep, rack the bar rest 10 sec., 1 rep, rack the bar rest 10 sec, 1 rep, rack the bar rest 10 sec., 1 rep, rack the bar rest 10 sec., 1 rep, end of set. Use around 90-92% of your max, or a weight that you could lift for only 2-3 reps.
Weight: 190
A2 Chest-supported - T-Bar row machine
5x1 cluster
3 sets
180 sec rest
2-0-1-2 tempo
Adjust: 5x1 cluster = 1 rep, rack the bar rest 10 sec., 1 rep, rack the bar rest 10 sec, 1 rep, rack the bar rest 10 sec., 1 rep, rack the bar rest 10 sec., 1 rep, end of set. Use around 90-92% of your max, or a weight that you could lift for only 2-3 reps.
Weight: 115
B1 Press - 30 degrees incline - Dumbbells - Hammer grip
4-6 extended set
2 sets
120 sec rest
4-0-1-0 tempo
Adjust: Perform 4-6 reps to failure, rest 10-12 seconds, perform more reps to failure with same weight, rest 10-12 seconds and perform a few more reps to failure, then perform partial reps at the top, squeeze the pecs hard, finally hold the weights 3’’ from your chest for as long as you can
Set 1: 60x6, 5, 2, 4-top partial (6 sec hold)
Set 2: 60x6, 2, 1, 1-top partial (12 sec hold)
B2 Seated cable rowing - Triangle grip
4-6 extended set
2 sets
120 sec rest
2-0-1-2 tempo
Adjust: 4-6 reps to failure, rest 10-12 seconds, perform more reps to failure with same weight, rest 10-12 seconds and perform a few more reps to failure, finally hold the weights at your abdomen for as long as you can
Set 1: 155x6, 6, 6, 22 sec hold
Set 2: 192x5, 3, 3, 12 sec hold
C1 Pec deck machine
6-8 burns
2 sets
120 sec rest
3-0-1-2 tempo
Adjust: Perform 6-8 reps to failure, then as many partial reps (last portion of the movement) as you can, then as many partials reps (first portion of the movement) as you can, and finally hold the stretch position as long as possible
Set 1: 70x8, 6, 6, 12 sec hold
Set 2: 80x8, 4, 4, 15 sec hold
C2 Lat pulldown - in front - Medium pronated grip
6-8 peak
2 sets
120 sec rest
2-0-1-5 tempo
Adjust: On each rep you hold the peak contraction (bottom) for 5 seconds, squeezing the back hard. At failure, hold the stretch position as long as tolerable
Set 1: 120x8, 10 sec hold
Set 2: 120x8, 35 sec hold
To be fair, I will be able to go much further next week, because I totally read the rest periods wrong, and waited 90 sec in between instead of 180 for the first superset, so I really had my work cut out for me. Next week I’ll take the full rest, so I’ll definitely be able to lift a bit more. It doesn’t look that hard on paper, but this workout definitely kicked my ass. I LIKE IT!
Camera battery conveniently died right after I took the picture, so pics will be posted tomorrow.
EDIT:
Someone needs to give me the motivation to hit 90% this week on my diet. I keep getting 5-6 cheat meals and falling just short of 90…I HAVE TO MAKE IT THIS WEEK GODDAMMIT!
EDIT x2: All of my t-shirts are fitting tighter in the arms/shoulders, on top of jeans fitting tighter in the butt/thighs…something is woooorkiiiing!
DAY 38
Legs day. Definitely much harder than I had anticipated.
Day: 2
Workout: Legs
A1 Leg press - Narrow feet stance
5x1 cluster*
3 sets
180 sec rest
4-0-1-0 tempo
Adjust: 5x1 cluster = 1 rep, rack the bar rest 10 sec., 1 rep, rack the bar rest 10 sec, 1 rep, rack the bar rest 10 sec., 1 rep, rack the bar rest 10 sec., 1 rep, end of set. Use around 90-92% of your max, or a weight that you could lift for only 2-3 reps.
Weight: 455, 495, 495
A2 Leg press - Feet high on pad (only heels are on the pad)
5x1 cluster
3 sets
180 sec rest
2-0-1-2 tempo
Adjust: 5x1 cluster = 1 rep, rack the bar rest 10 sec., 1 rep, rack the bar rest 10 sec, 1 rep, rack the bar rest 10 sec., 1 rep, rack the bar rest 10 sec., 1 rep, end of set. Use around 90-92% of your max, or a weight that you could lift for only 2-3 reps.
Weight: 455, 495, 495
B1 Hack squat machine
4-6 extended set
2 sets
120 sec rest
4-0-1-0 tempo
Adjust: Perform 4-6 reps to failure, rest 10-12 seconds, perform more reps to failure with same weight, rest 10-12 seconds and perform a few more reps to failure, then perform partial reps at the top, squeeze the pecs hard, finally hold the weights 3’’ from your chest for as long as you can
Set 1: 135x6, 3, 2, 12 top-partials
Set 2: 135x6, 3, 2, 16 top-partials
B2 Barbell romanian deadlift
4-6 extended set
2 sets
120 sec rest
2-0-1-2 tempo
Adjust: 4-6 reps to failure, rest 10-12 seconds, perform more reps to failure with same weight, rest 10-12 seconds and perform a few more reps to failure, finally hold the weights at your abdomen for as long as you can
Set 1: 185x6, 4, 4, 22 sec
Set 2: 185x6, 4, 4, 30 sec
C1 Leg extension
6-8 peak
2 sets
120 sec rest
2-0-1-5 tempo
Adjust: On each rep you hold the peak contraction (top) for 5 seconds, squeezing the quads hard.
Set 1: 140x7
Set 2: 140x6
C2 Lying leg curls
6-8 burns
2 sets
120 sec rest
3-0-1-0 tempo
Adjust: Perform 6-8 reps to failure, then as many partial reps (last portion of the movement) as you can, then as many partials reps (first portion of the movement) as you can, and finally hold the stretch position as long as possible
Set 1: 90x8, 5 top-partial, 5 bottom-partial, no hold
Set 2: 90x9, 7 top, 4 bottom, 5 sec hold
And the picture from last night is attached.
DAY 43
Wow, I fell to page 3 of the training logs. So here’s a quick summary of my absence:
- I don’t like USCTrojan’s Part 2 workout. Since I knew I wasn’t going to continue it another week, there was no reason to track progress. I am sticking with my guns and going to do CrewPierce’s workout like I said I would.
-I have been busy as hell.
WEEK 6 SUMMARY
Food adherence: 39/42 (93%)
HELL YES. I finally STUCK with a solid mealplan for a week over 90% adherence. 90% is pretty damn hard to achieve…85% is pretty easy, 80% is a breeze…but that last 10% is certainly the deal-breaker.
Anyway, onto what is really important
MORNING WEIGHT: 197
Totally on fucking track. But there are some caveats:
-
I actually weighed in just under 200, and literally pissed away 2.5 lbs right away. I was surprised when I re-weighed myself, but the metric has always been first thing in the morning, before any morning “cleansing.”
-
I also took 2 shits this morning because I unfortunately was so busy yesterday I forgot to eat every 2-3 hrs, so I had to combine a few meals to get the calories in. Probably wasn’t good for my GI, hence the morning of terror in the bathroom.
So given that I SHOULD be lighter, and that I weighed in heavier this morning, I will settle for 197. Still on pace w/ 3 lbs/week, but there’s one final piece…
- I think I’m gaining too quickly. Call it gut instinct or whatever, but weighing in at 200 this morning was a little unsettling, whether or not I had 3+ lbs of waste to get rid of. Some people have told me that I’m a kid and those kind of quick gains are okay (I mean I still fit into the same pair of jeans I did at 175lb), but I haven’t seen weight gain like that since week 1, and I actually STUCK to my diet very well. It could be that when I wasn’t adhering to my diet as well, I was just eating less food…
Thing is, the Berardi rule is give it 2 weeks, if you are where you want to be, keep going, otherwise, adjust. So I got to 6 lbs in 2 weeks, but I don’t know if I like those 6 lbs. Also, I am starting to get sleepy after my afternoon meals, which usually are carb loaded, so I think I’m losing my insulin sensitivity.
PROTOCOL FOR NEXT TWO WEEKS:
- Drop kcal from ~4250 to ~4000
- Decrease carbs by a good 100g, balance it back to a more 40/30/30 diet rather than 50/35/15 one, to hopefully restore some insulin sensitivity and not jump-start fast fat gain.
- Get to the elusive 200 lb for my target date of July 28th!
Workout will be reported tonight
workout log
A1: Bent over DB row- Parallel grip
9 sets of 5,4,3,5,4,3,5,4,3
Weight used: 50 (pair of 50 lb DB’s), 55, 65,55, 60, 65, 60, 65, 70
1.5-2 min rest
A2: Barbell press (it’s supposed to be incline, I did flat by accident)
9 sets of 5,4,3,5,4,3,5,4,3
Weight used: 135, 155, 165, 145, 165, 185, 155, 175, 195
B1: Chins, close parallel grip
5 sets of 5
Weight used: 25lb plate first 2 sets, bodyweight last 3
B2: Standing Barbell Shoulder Press
5 sets of 5
Weight used: 120, 100, 115, 125, 125
Week 6 progress pic. Includes both front and back, oh my! Have I gained too much fat?
Just eat at maintenance for a few weeks and see how you feel.
I usually use
www.johnberardi.com/calc.htm
DAY 45 - Day off. Yesterday’s workout:
TUESDAY
A1: Squat
9 sets of 5,4,3,5,4,3,5,4,3
155, 175, 205, 185, 225, 245, 205, 225, 255
A2: Lying Leg Curl
9 sets of 5,4,3,5,4,3,5,4,3
People kept jacking my lying leg curl machine so I had to do the single leg one…and I swear the weights are off. The one at school I could do 140x8 and I could barely get to 5 at 120 on this machine. Either way, I went from 120-135 on the lying machine, and on the single leg I went up to 90/leg.
B1: Leg Press
5 sets of 5
4 45lb plates per side, except the last set where I added on 2 10lb plates per side
B2: Barbell goodmornings
5 sets of 5
All done with 135, except the last set I did for 155
DAY 46:
Yesterday’s workout:
THURSDAY
A1: Clean (Pull)- Above the Knee, POWER HIGH Pull
5 sets of 5
Weight: 95, 115, 115, 115, 115
A2: Push Press
5 sets of 5
Weight used: 135 for all sets
B1: Close grip chins
9 sets of 5
no weight - speed chins (quick up, slow down)
B2: Flat bench, SPEED PRESS
9 sets of 5
Weight: 155
DAY 50
Friday’s workout was a sham…I tried to combine CrewPierce’s Friday and saturday workout (because I couldn’t lift this weekend while away), and it wasn’t too productive. I think I’m going to drop Friday’s workout altogether and just do Saturday’s, because Friday is all Olympic and plyometric exercises, and I see no point in doing 2 days in a row of cleans. But Saturday is an arms day, and I have every other body part covered in the rest of the week. So I think that will work out well. Now that I have the kinks worked out, I think I get this program.
WEEK 7 NUTRITION RECAP:
Adherence: 32/42 (76%)
Yeah, it was pretty bad. I missed 5 meals and cheated on 5 of them. So basically the cheating was about the same, but I just didn’t eat as much as I should have, or when I did eat, I had to cram 2 meals into 1 to make that meal count…I was away from home so that made things difficult, and then Sunday we were on an all-day company boat cruise/outing, which made healthy food even more difficult to come by. Nonetheless…
MONDAY MORNING WEIGHT: 200
200 LBS!!!
In 7 WEEKS I’VE PUT ON 25 LBS, AND I FINALLY HIT THE BIG 2 0 0! Damn, I never thought I would hit 200, but it just goes to show that if you work hard enough, and you adjust to eat more as you grow, you will gain the weight. I think that’s the most important thing that I’ve learned, is that you need to eat a good 500 kcal more if you are at 190 instead of 180, but oftentimes we get into a diet, we grow, and then we stall and blame the diet, when all it really takes is checking to make sure you’re continuously eating more (or less if you’re cutting). At this rate, I should hit my goal of 215 on September 1st, however I really feel like I’m not much bigger. At 200, I feel like a very small 200. I don’t know if it’s because I’m naturally tall and lean, but i feel that I want to bump up my goal from 215 to 220. I feel like I want to do a Christian Bale Batman experiment, as I am just as tall as him, built about the same as him, and I’m on-pace to get to where he got as quickly as he did. So yeah, 200 lbs, pictures and Monday night workout to come later on today.
This should be changed to the Steve Reeves Reborn thread, because I just read a few physique threads/articles and I am inspired! I think I am a bit more slender than Reeves, but a bit bulkier than Jules Bacon, somewhere in the middle. I’m just stunned by how magnificent they meshed size with aesthetics, and I can see why people consider this to be the Golden Age. Plus, it feels ACHIEVABLE, like I could feasibly (though with lots of hard work) look like these guys (as opposed to Ronnie Coleman, Jay Cutler, etc). Thus, my new goals are:
205-210 lbs, 17-18’’ neck, biceps, calves, 32’’ waist, 48’’ chest.
I’ll post today’s workout, pictures AND measurements to truly measure how close I am (and I think I am certainly on my way). That way I can truly see what I need to work on (and I’m guessing most of it is in my upper body).