Daze's Bulkathon

Training Training Logs
1

Decided i needed to make a log to keep track of my progress and keep myself motivated. Finally got my training and bulking diet sorted out about a week ago… Here are my stats and goals

Height:5,11
Weight:149
Bench:135lb 1RM
Squat:190lb 1RM
Deadlift:205lb 1RM

I’m mostly concerned on upping those big lifts since those are the keys lifts that will get you stronger and bigger , but im doing 4 day “bodybuilding” routine 1x a week frequency.I’ll probably switch off to another routine when i hit 170lb maybe 165lb.

Here are some of my goals

Weight 190
Bench 225 1RM
Squat 315 1RM
BB Curl 135 1RM(strict)
Barbel Row 135 1RM

I have no set time on when i’ll accomplish this . I really hope i can do this in a year or maybe a few more months . I know i can probably get my weight goal by December or around there hopefully.

2

Here is my diet:

6:30AM-

Hard salami sandwhich and 2 cups of milk - 600 calories

10:30am-

Chese and 2 cups of milk - 400 calories

1:00pm-

Post Workout Serious Mass Shake - 1000 Calories

3:00pm-

Mom’s Food - 500-700 Calories(usually white rice with chicken or steak)

5:00pm- 2 Cups of Milk - 300 Calories

7:00pm Chicken Nuggets - 400 calories

9-10:00 pm Beef Patty Burger with 2 cups of milk - 600 Calories

3

Todays workout was pretty good . Got all my lifts and going to increase it next workout. Decided to add traps on this day as well.

Barbell Row
(warm up)
12 x 65
10 x 70
8 x 75
6-8 x 85 PR

Lat Pull Down(wide grip)

12 x 70
12 x 70
8-10 x 80 PR

Cable Row (thinking of switching these for T-Bar rows… didn’t like how they felt)

10 x 50
10 x 50
6-8 x 55 PR

Deadlift (went light on these today since i hadn’t worked out in a long time.going to increase weight by 10lb next workout)

10 x 135
8 x 145
6 x 155
4-6 x 165(felt pretty easy) PR

Smith Machine Calf Press (bar is 45lb)

15 x 155
15 x 155
15 x 155
12-15 x 165 PR

Donkey Press

15 x 40
15 x 40
15 x 40
12-15 x 50 PR

4

Had a good day today . Didn’t workout but ill post what i ate. Was a little different.

11:00 AM - Milk and sandwhich(chess,meat…)

1:00PM - Rice and Chicken

3:00PM- 2 Cups of Milk

5:00PM- 2 Cups of Milk lol

6:00PM - couple slices of chese

8:00PM - Rice,chicken,brocolli,

9:00PM - Serious mass protein shake

Tomorrows my chest/bicep day. Hope its great! Going to wake up early to have everything for myself… >=]

5

Had a good chest/bicep day . I was going to do some crunches but got nauxious for some reason so decided to move it to shoulder/tricep day. Workout was pretty good advancd on most of my lifts.

Low Incline Dumbell Press
12 x 25
12 x 25
6-10 x 35 PR

Flat Barbell Bench Press(thinking of removing the first set to progress better on lifts)
12 x 85
10 x 90
8 x 95
6-8 x 110 PR

Cable Crossovers from Low Pulleys

12 x 7.5
12 x 7.5
10-12 x 10 PR

Decline Hammer Strength Press
12 x 80
12 x 80
10-12 x 90 PR

Barbell Curls
10 x 45
8 x 50
6-8 x 55 PR

One Arm Preacher Curls (failed on last set)repeat
10 x 20
10 x 20
6-10 x 25

Pinwheel Curls (failed on last set)repeat
10 x 20
10 x 20
6-10 x 25

6


Here some pictures so far. I got a long way to go…

7


here’s another. anyone notice that my right shoulder is bigger than my left or is it just me? =\

8

Today was leg day . Workout went good as usual .

Front Squats-(these were hard. i feel so weak lol )
12 x 95
12 x 95
6-8 x 115 PR

Unilateral Leg Press(going to increase weights by 10 next week. felt light…)
10 x 140
10 x 140
10 x 140
6-8 x 150 PR

Single Leg Extensions

10 x 50
10 x 50
6-8 x 55 PR

RDL

10 X 105
10 X 105
6-8 X 115 PR

Seated Leg Curls

10 x 70
10 x 70
8-10 x 90 PR

Smith Calf Press

15 x 160
15 x 160
15 x 160
12-15 x 170 PR

Donkey Calf Press

15 x 50
15 x 50
15 x 50
12-15 x 60 PR

Machine Shrugs

15 x 140
15 x 140
15 x 140
12-15 x 150 PR

9

Weighed myelf today and im at 153. Hopefully ill reach 170 by September or before school starts .

10

This workout was kinda iffy. I have to make a lot of changes next week .

Dumbell Shoulder Press

12 x 15
10 x 20
10 x 20
6-8 x 30(only got 6 here)

Scott Press(didn’t feel these much. could had been the weight or my form…)

12 x 15
12 x 15
6-8 x 20

Lateral Cable Raise

12 x 5
12 x 5
10-12 x 7.5 PR

Rear Delt Machine

15 x 45
15 x 45
12-15 x 55 PR

Close Grip Bench Press
I stopped doing these on the second set. I didn’t feel it at all on my triceps and it just gave me a lot of tension on my “middle” part of my chest. Going to swap em for Dips instead.I think my arms being extremely long has something to do with this…

Skull Crusher
bar weight isn’t included. im also thinking of shorting the rep range. I feel it less in my elbow and more on my tricep when i go heavy.
12 x 10
10 x 20
6-8 x 25 PR
Push Downs

10 x 45
10 x 45
6-8 x 50 PR

11

Just got back from my back workout. It was pretty good but i feel like i have to many exercises for back. Do you guys think its too much?

Barbell Rows

12 x 70
10 x 75
8 x 80
6-8 x 90 PR

Pull Downs

12 x 55
10 x 65
8 x 75
6-8 x 85 PR

Cable Rows

10 x 55
8 x 60
6-8 x 70 PR

Straight Bar Cable Rows(for upper back)

10 x 40
8 x 45
6-8 x 50- decided i’d try these since i wasn’t really focusing on my upper back.

Deadlift

10 x 145
8 x 155
6 x 165
4-6 x 175 PR

Smit Calf Press

15 x 165
15 x 165
15 x 165
12-15 x 175-these felt light. going to raise it 10lb next week. PR

Donkey Press

15 x 60
15 x 60
15 x 60
12-15 x 70 PR

12

Today was chest/bicep day. Decided to try a new approach on doing my sets and tried out ramping.
I felt somewhat stronger , but i probably should had gone a little lighter.

Incline Dumbell Press

25 x 8
30 x 8
35 x 8
40 x 8 PR

Flat BB Press

90 x 8
100 x 8
110 x 7
110 x 5 - this happened because the inclines left me a bit fatigued and i also should’ve rested more then 1 minute.

Decline HS Press

80 x 8
90 x 8
100 x 8
110 x 8 PR felt good lol. i really like this machine

Barbell Curls

50 x 10
50 x 10
55 x 8 (going to try keeping the reps for the exercise on 8 next week)

Dumbell Preacher Curls

15 x 10
20 x 10
20 x 10 PR weak PR…

Pinwheel Curls(strict form)

15 x 10
15 x 10
15 x 10 PR really weak PR…

13

Hey everyone… Had to stop lifting for a month since my family decided to go on a trip to DR… Started lifting again last week. I got somewhat stronger , but im still pretty pissed off i had to stop.I guess i just have to keep going at it right? Anyways today was my chest/bicep day . Went pretty good and progressed on most of lifts:

Flat BB Press

8 x 100
8 x 110
8 x 120 PR

Decline BB Press

8 x 95
8 x 105
7 x 115

Incline HS Press

8 x 70
8 x 80
8 x 90
8 x 100 PR - got a great pump from this and squeezed the shit out of it at the top.

Incline Flyes
-didn’t really keep track of these since i didn’t really feel em. Going to try cable cross-overs next week

BB Curl

8 x 50
8 x 55
8 x 60 PR

DB Curl

12 x 20
12 x 20
12 x 20 PR my biceps felt like they were going to explode,

Hammer Curl

12 x 15
10 x 20
8 x 20

Hopefully i can still consitent with my lifting now

14

Just got back from my leg work out . Was pretty hard for me since i went to go train on an empty stomach and had no water lol. Anyways i managed to complete all of my lifts.

Squat

5 x 135
5 x 145
5 x 155
5 x 165
5 x 175 PR

Hack Squat

12 x 50
12 x 60
12 x 70 PR i hate doing these…

Leg Press

20 x 90
20 x 100
20 x 110
20 x 120 PR fuck you

RDL

10 X 95
10 X 105
10 X 115 PR lower back was killing… might start doing some lower back work.

Leg Curl

10 x 85
10 x 95
10 x 105 PR

Calf Raise Machine

15 x 80
15 x 80
15 x 80
15 x 100 PR

Donkey Raises

18 x 35
18 x 35
18 x 45 PR squeezeeeeeeeee

Hammer Strength Shrugs

15 x 110
15 x 120
15 x 130
15 x 140

15

keep at it man, hows the bw coming along?

16

[quote]curnzy wrote:
keep at it man, hows the bw coming along?[/quote]

Im weighing around 154-156 range . Hopefully ill be 170 atleast by December. thanks man

17

Sup guys. Just came back from my shoulder/tricep workout . I guess it was a decent. Here it is:

DB Shoulder Press
10 x 20
10 x 25
10 x 30
8 x 35PR

Front Raises-not going to write it down since im going to remove em… Didn’t really feel them.
Going to do wide grip military press next week.

Lateral Raises
12 x 10
12 x 10
7 x 15

Cable Lateral Raises
12 x 10
12 x 10
12 x 15 - had a huge pump PR

Rear Raises
15 x 5
15 x 5
15 x 5
8 x 10

Decline CGBP
8 x 75
8 x 85
8 x 95
8 x 105 PR

Over Extension One Arms- worked up to 20lb but ima going to do overhead rope extensions instead.

Skull Crushers
10 x 5
10 x 10
10 x 20
7 x 25

Push Downs
12 x 60
12 x 70
12 x 80 PR

18

Hey guys . I can’t workout for these couple days due to hurricane Irene coming through . So i’m just going to spend it home pigging out on some food lol. I’ve also changed my diet. Ill be eating this -

Morning-
Protein Bar , Banana , 4 Cups of milk

Lunch-
Rice, Beans, Chicken , 4 Cups of milk

snack-
4 cups of milk

Dinner-
Ground Beef Balls , Scrambled Eggs , 4 cups of milk

calories amount to 4100 and about 200-240g of protein .

19

Gym open again . So much flooding due to Irene… But anyways im back and decided to do shoulders today.

DB Shoulder Press
10 x 20
10 x 25
10 x 30
7 x 35

Smith Machine Wide Grip Press
12 x 45
12 x 55
10 x 65

Heavy Meadow Lateral Swings
25 x 20
25 x 20
25 x 25- these gave me a good pump PR

Cable Lateral Raises
12 x 10
12 x 10
12 x 15PR

Rear Delt Raises(pinking facing out)
25 x 5
25 x 5
25 x 5
25 x 5 - Holy shit. My rear delts were extremely pumped by this set.PR

HS Shrugs
12 x 90
12 x 100
12 x 110
12 x 120
12 x 130 PR

DB Shrugs
15 x 30
15 x 35
15 x 40
15 x 45 PR too easy

20

Just Finished my Arms workout.Went pretty good.

V Bar Push Down

12 x 40
12 x 50
12 x 60
12 x 70

CGBP

8 X 65
8 X 75
8 X 85
8 x 95

Skull Crusher

10 x bar 5
10 x bar 10
10 x bar 15

Overhead Rope Ext

10 x 10
10 x 20
10 x 30

BB Curl
8 x 55
8 x 60
8 x 60

DB Curl

12 x 15
12 x 20
12 x 20

Hammer Curl

10 x 15
10 x 15
10 x 20