Iâ??ll start.
Iâ??m 6â??2â?? 270.5 pounds after my most recent training session on 5/13/2010. 18.25" arms flexed cold, 40" waist. Iâ??ve been training with what could be called a quasi-DC two way split, 3 days a week alternating between upper and lower 4-6 exercises a session with 3 rest pause sets, or sometimes a drop set. Iâ??ve been training hard since about April 5 2010, Iâ??ve made some large strength and size gains, but Iâ??m starting to level off, Iâ??m about to take a brief deload 5-7 days off, with some rehab/prehab and walking being the only training Iâ??ll be doing.
A look at my most recent training session:
Upper 5:00 PM
Nautilus Rotary Pec
180 x 7, 130 x 6, 80 x 11 (drop set)
Hammer Strength Iso-lateral decline
360, plus EFS black short bands x 1 (35 second negative), 180 x 14 (drop set)
Rolling DB Tricep Extension from the floor
55 x 6, 45 x 6, 35 x 8 (drop set)
Orange Band Tricep Pushdowns
40 total reps
Avenger Pullover
180 x 15 x 6 x 2
Hammer Strength Iso-Lateral Wide Pulldown
360 x 8 x 4 x 1
Hammer Strength Iso-lateral Row
135 x 5 x 4 x 3 (each arm) focus on retracting scaps on each rep
Curl Alternating DB (4 sec negative)
55 x 12 (with fat gripz) x 12 x 4
Yesterdayâ??s Nutrition:
Breakfast 7:00AM
1.5 Cups of Oatmeal
1 Chicken Breast
6 fish oil caps
Meal 2 10:30AM
1 chicken breast
1 cup of 2% cottage cheese
1 banana
1 piece of whole wheat homemade bread
300 kcals of whole grain salsa flavored chips
5 grams of creatine mono
Meal 3 1:30PM
1 chicken breast
1 cup Plain yogurt
2 pieces of homemade wheat bread
Snickers bar
Preworkout 4:30PM
15 grams of peptopro
15 grams of NO-Reload
16oz monster energy drink
Workout 5:00
20 grams of peptopro
15 grams of NO-Reload
30-min Post workout 6:30PM
30 grams of whey
4 grams Leucine
60-min post workout 7PM
1.5 cups of cooked whole wheat pasta
10 oz of hamburger (in tomato meat sauce)
3 pieces of homemade whole grain bread w/olive oil and garlic on top
6 fish oil capsules
2 hours before sleep 8:30PM
1 cup of almonds
30 grams of a slow protein (Kieferâ??s #1 blend, from Brian Carrollâ??s EliteFTS Log)
3-5 grams leucine
In my diet I try to vary protein sources (chicken, lean beef, beef roasts, pork loins and hopefully more fish). Iâ??ve been steadily gaining between at least .5 lb a week for the last 20 weeks. I have listed all the supplements I am on. I am a natural trainee, and am planning on staying that way (no hate on the vitamin-S lifters, itâ??s just not for me)
If you’re bulking currently please join the conversation.
