[quote]zraw wrote:
I bet you guys are scared to post “bulking pics” of yourselves
Boom !
Im calling you guys out. All of you ![/quote]
Gonna answer to my own call out, which I hadnt done
and a lat spread for good measure !
currently sitting at 207 and coming back from a 2 week cruise of DC training
I was 215 before this 2 week cruise, hoping to get to my all time highest in the next 8weeks which would be 217 or more
[quote]zraw wrote:
and a lat spread for good measure !
currently sitting at 207 and coming back from a 2 week cruise of DC training
I was 215 before this 2 week cruise, hoping to get to my all time highest in the next 8weeks which would be 217 or more[/quote]
Quebec is looking quite tropical this time of year.
[quote]Ty Carlson wrote:
[quote]zraw wrote:
and a lat spread for good measure !
currently sitting at 207 and coming back from a 2 week cruise of DC training
I was 215 before this 2 week cruise, hoping to get to my all time highest in the next 8weeks which would be 217 or more[/quote]
Quebec is looking quite tropical this time of year.[/quote]
Global warming man !
Upper Body Training
BB Bench Press
205 x 8
315 x 7
Nautilus Rot. Pec
180 x 8, 135 x 7, 90 x alot
HS Iso lateral Shoulder Press (BTN almost)
90 x 8, 45 x 16
HS Isolateral Wide Pulldown
180 x 10, 135 x 8 x 4
Avenger Pull over
not a lot of weight x a lot of reps
Yates Row (paused at peak contraction, 3 sec negative)
135 x 10
205 x 7
135 x 13
Alternating DB Curlzz
55 x 14 x 8 x 6 (focusing on a large contraction, 4 second nativege)
HS Preacher Curl
90 x 90 seconds of negatives
Ropes x 6
10 seconds alternating
10 seconds together
20 sec rest
Farmers Walk
75 db walk around the weight room for a while x 5
BW: 273 but I am looking a bit leaner in the waist, accidental recomp from all the walking/activity during the last week.
Getting 4-5 meals with 50 grams of protein each and a lot of carbs 18 fish oil caps spread throughout the day.
Edit:
6 liters of water so far today!
thanks gregron.
anyways, I read guys on here recommending drinking a gallon of milk every day, is this a joke? or would drinking this much (or close to) milk be beneficial? (keeping in mind I am about 6 foot 4 or 5
I had a buddy do the gallon of milk a day diet. He would do half gallon post workout (like an hour or two later) and then another half gallon before bed. He definitely was gaining weight and didnt really put on fat. I just hate milk so I couldnt do it
.greg.
BW: 275 lbs (pr!)
5 meals 50 grams of protein each meal lots of carbs 15 fish oil tabs
Lower Body training
HS Leg press
450 x 22
360 x 8
270 x 8
HS seated leg curl
90 x 20 + 2 forced reps
HS Abductor
135 x 18
BB Back squat
185 x 22
185 x 10
soleus/gastroc stuff
fire hydrant x 20
straight leg glute raise x 20
glute bridge x 20
[quote]jholla10 wrote:
[quote]SkyNett wrote:
[quote]waylanderxx wrote:
9 days until I join you fat fucks, yessssss![/quote]
Hooray for fat fucks!!! ; )
Seriously though, you should have a nice rebound effect. [/quote]
Way, what’s the diet going to look like for the first month or so of rebound?[/quote]
I’m actually thinking about beginning the transition this week, I hit my goal of 240 lbs on Saturday so I don’t really see any point in dragging it out another 7 days. Basically, will reduce cardio from 14x week (THATS RIGHT I SAID 14 HOLY SHIT IT SUCKED) to 4x week, 3x FMC and 1X HIIT session a week just to make sure things stay tight. Other than that will up the cals around ~3-400 for the week, adding them in at breakfast/pre/post workout and see how things look/feel in a 7-14 days then re-evaluate.
Also have a planned binge saturday with the fam, $20 for unlimited steak/sushi/shrimp at this bad ass Japanese place.
Was 211 today… working my way back up slowly I guess. Highlights from the workout
315x2 on flat bench (no spotter to go for more)
100lb DB’s x 6 on incline
3x10 weighted burpees (holding the 40lb DB’s the whole time)
Pull up, Dip, Push up pyramid (totaling 50 pull ups, 50 dips, 125 push ups in just under 10 minutes)
Now time to finish off this PWO shake and then destroy some food.
.greg.
Hey Zraw, just a suggestion from me here. Have you considered keeping things tighter in your bulk phases? Seems like you always go from lean to soft and back again with some minor improvements. I really think you would benefit from taking a much longer period to gain weight but add the cals in a little slower so you don’t keep yo-yo’ing, make things a little more progressive instead of piling them on where ever you can. Just a though, hopefully this didn’t piss you off or anything because you know I <3 u!
BW 276 LB (lifetime PR!)
Training Upper
Nautilus Rotary Pec
205 x 11, 135 x 8 x 3
Nautilus Xplode Iso-lateral Chest Press Neutral Grip
180 x 6, 135 x 9 x 6
HS ISO lateral Shoulder Press (almost BTN)
90 x 11 , 45 x 18 x 7
Front Raise
20 x 14
HS Iso lateral Wide Pulldown
180 x 9 (just missed 10)
135 x 8 x 4
BB Row (1-1-3)
not very much weight x 6, x 6 x 6
tricep ext pullover PJRersomething (lower and raise EZ Curl bar behind head whilst layin’ on the flo’)
135 x 10, 95 x 8 x 6 x 4
Band pushdowns x alot
DB alternating curlz
50 x 5 (each arm)
60 x 5
70 x 5
50 x alot focusing on squeeeeezing the crap out my bicep while the elbow is flexed at 80-90 degrees
30 x not that many considering how tired the overall session has been
Pump City was visited today.
Good workout. Drained.
For my daily five meals with protein I’ve got some thick (1.5-2") ribeyes! Weight is moving in the right direction.
After letting my waist come down and my guts (and mind) take a break from eating all the time I’ve set myself a new goal. Hit 95kg, I’m starting from 89kg and I plan on getting there by the end of 2010, so 6 kg in 6 months.
I just started a summer class this week. For the next six weeks I will have to work out from about 8-9pm three times per week. I drink a shake containing 40g protein/50g dextrose 15-30 min prior to my workout and sip on another one during my workout.
What kind of approach would you take with a post workout meal considering it would come within 30 min of going to sleep? Would it still be ok to have a heavy carb meal or should I stick with my current bedtime meal of 4 whole eggs/ 4 egg whites/ 1/3 cup cheese?
Thanks guys.
Wednesday Bulking June 30th 2010
BW: 276
Pendulum Iso Lateral Leg Press
270 x 8 (left) 225 x 4 (drop set)
270 x 7 (right) 225 x 4 (drop set)
Avenger Leg Ext
135 x 19 + 4 forced reps
Barbell Back Squat (below //)
225 x 15
HS Abductor
135 x ??
HS Straight leg gastroc focused calf
405 x 12, 360 x 8
HS Seated bent knee soleus focused calf
90 x 8 (focus on double-pop), 70 x 7
HS lunge/deadlift station feet elevated on a plate
90 x 9 (focus on double-pop), 45 x 9
Sraight leg raise x 20
Glute Bridge x 20
Solid workout. Legs feel dead today.
[quote]waylanderxx wrote:
Hey Zraw, just a suggestion from me here. Have you considered keeping things tighter in your bulk phases? Seems like you always go from lean to soft and back again with some minor improvements. I really think you would benefit from taking a much longer period to gain weight but add the cals in a little slower so you don’t keep yo-yo’ing, make things a little more progressive instead of piling them on where ever you can. Just a though, hopefully this didn’t piss you off or anything because you know I <3 u![/quote]
I totally get what you mean and ive actually been going at it a bit slower. I usually lean out during summer and I think that last year that made me lose some of my gains. I am not doing the same mistake this year.
I might have upped my cals too fast at some point but lately my weight has been going up slowly but steadily while at the same time ive been getting comments about being leaner so I think I might be going in the right direction there.
I was considering putting a “damage control” day but wasnt sure about it.
To me, my biggest mistake was to always go for like… 6 months mass, 3 months cut, 3 months maintenance of a lean physique for summer so I’m kinda hoping that by not leaning out this summer ill be able to “harden” my gains
What really sucks is trying to bulk when you’re unemployed. Money is tight so I buy what’s essential. Right now, I’m only taking in about 3500 plus or minus a few hundred calories here and there. With that being said, I’m actually quite happy with how I’ve been progressing.
Bulk Updated 7/7/2010
Well ever since last wednesday I have:
gotten sick for 4 days (swollen throat, diarrhea, feeling like crap)
Hiked and fished at 8,000-12,000 feet above sea level for 4 days
Eaten based on a schedule of extended family (3 meals)
I’m interested to see how much weight I lost (I would guess 5-10 lbs), I will get on a scale on Friday.
Monday Upper Body Workout
Floor Press
225 x 5
275 x 3
295 x 11
DB Bench
100 x 10
100 x 10
Floor EZ Bar Tricep Exten/pullover
95 x alot
95 x alot - 5
95 x alot - 10
Iso Lateral Eagle Machine Row Horizontal
?? x alot
?? x 15
?? x 10
Alt DB Bicep Curl
45 x 20
55 x 20
35 x 20 (crappy reps)
Yates Row
135 x 15 (slow and controlled, with a pause on hte top)
Today’s Lower Body Workout
Leg Curl
Stack x 13
170 x 8
110 x 8
95 x 7
Front Squat 135 x 10
Leg press
70 lbs + BW x 23 (right leg) x 20 (left leg) x 14 x 12 x 10 x 8
Front Squat 185 x 10
Leg Extension
170 x 20
120 x 14
95 x 10
back Squat
95 x 40
Low back pump was in full effect. Quads were smoked nicely. I can’t tell how much my strenght has been affected, will see on Friday when I get back to my usual routine.
Bulking Update:
BW: 275.4 (WHAT??? I got sick, ate like crap for 4 days, at better for 3 days and ended up losing zero weight and no strength? )
Training Upper Body
Barbell Bench Press
135 x 12
225 x 6
315 x 9 (PR!!! WHAT??? I left 1-2 reps in the tank since I was worried I was going to be weak, I could have definately got 10, maybe 11)
Nautilus Rotary Pec (drop set)
Stack x 7 to failure
140 x 7 to failure
90 x 7 to failure
Hammer Strength Iso-lateral BTN shoulder press
90 x 12 (PR to failure
45 x 16 to failure
DB front raise (1 sec. pause at 90 degrees)
20 x 16
20 x 12
20 x 10
Hammer Strength iso Lateral wide pulldown (30 sec. in between sets)
205 x 7
135 x 14 to failure
135 x 6 to failure
Hammer Strength iso lateral low row
90 x 15 (left) to failure
90 x 12 (right) to failure
hammer strength shrug standing
225 x 15 (5 second pause at top)
135 x alot
135 x 60 sec. hold x 2
EZ bar curl standing strict
115 x 9 to failure
95 x 8 to failure
75 x ? to failure
Rolling tricep ext
50 x 16 to failure
40 x 12 to failure
40 x 8 to failure
Food:
My digestive system is taking a little time to get back to massive eating. Hopefully it adjusts within the coming week.
Currently eating my post workout
1 cup oatmeal, 1 cup quick oats, brown sugar and cin. to taste. 40 grams of whey + 5 gram leuc.