Marauding for Mass

[midnight_maraud3r]

my last log went well, it helped keep me on track and i expect some great results out of this one. i want to do a keto bulk for a few months then cut back up for my trip this summer. it was set as cancun, but now we are starting to consider some other places...possibly jamaica. who knows.

anyway, here is the split i'm planning on doing:

monday - chest
tuesday - back/legs
wednesday - shoulders
thursday - biceps
friday - triceps
saturday - full-body depletion
sunday - rest

seems fine, but something is telling me that lifting 6 days a week might be too much, even if it is mostly 1 muscle group per day. any thoughts/suggestions?

i'm not going to be doing any cardio. i plan on carbing up at least once a week. the only carbs i will ingest otherwise will be 30g maltodextrin post workout. then 60-90 minutes later i will resume keto meals. on my previous cut, i began cutting at 2,800cals and was losing. then dropped it to 2,500 and made even better progress. so i'm going to start this one at 3,000 for the first week. judging from what i see (though i think this will be too short of a time to even make an accurate judgment) i will increase as needed.

the supps i will be taking are:

creatine monohydrate
syntrax nectar/ON whey (though once i run out of the nectar i am switching to a company that doesn't sue BB.com members)
beta-alanine
leukic
xtend

oh...and i forgot i bought some no-xplode that's gonna expire in june for like 11 bucks from my work. so i'm gonna try that out, not sure if it's going to become a staple.

i weighed myself 2 days ago at 180 even. i haven't taken any measurements but i will once i track down some measuring tape. i'm gonna take some pics today after my workout so we see where i'm starting from.

so now i'm gonna switch the widespread panic to some death metal and get pumped for the workout...here goes!

[midnight_maraud3r]

just had a killer chest/ab workout. here's some pics from feb and earlier this month:

http://forum.bodybuilding.com/showpost.php?p=137977341&postcount=80

and below are some ones i just took...look at the difference in my back! that's from the 8th until today, the 31st. and the last 7 days i haven't even exercised...just did 2,500 keto cals. :)

[MarkVI]

looks good -- except for the training split which looks awful no offense.

Try

#1 Back
#2Chest
#3Legs
#4Arms
#5 depletion

#6rest
#7 rest or cardio/abs.

[midnight_maraud3r]

looks good -- except for the training split which looks awful no offense.

Try

#1 Back
#2Chest
#3Legs
#4Arms
#5 depletion

#6rest
#7 rest or cardio/abs.

none taken man. i'm just glad someone said something before i did it for too long, lol. i did chest yesterday so i'll do back today, but i will switch it up for next week. thanks. :)

you think it's ok to do abs more than once a week? that's an area i really want to focus on.

[midnight_maraud3r]

1) back/bi's
2) legs/abs
3) chest/tri's
4) rest
5) depletion
6) rest
7) cardio

how about that? **** i forgot shoulders..coming up with a split is hard.

[rl15120x]

If I were you I wouldn't train tris on the same day as chest or bis on the same day as back if you're training each muscle once a week. Plus, when are you working shoulders?

[midnight_maraud3r]

what day do you think i should put shoulders on?

[rl15120x]

If I were you I'd do

#1 Chest
#2 Back
#3 Legs
#4 Shoulders
#5 Arms
#6 Rest/Cardio
#7 Rest

And work abs a couple days a week when you have time at the end of your workouts.

[midnight_maraud3r]

roger...but then i still need a day for a full-body depletion workout/carb-up.

if i did this one that mark put above

#1 Back
#2Chest
#3Legs
#4Arms
#5 depletion

#6rest
#7 rest or cardio/abs

i would be doing shoulders on arm day correct?

[rl15120x]

Yup, that would be the right time to do it.

[midnight_maraud3r]

awesome...thanks man. :)

[bigg_K]

Yeah that first split was not so great. I am not a big fan of an "arm" day. But thats just me. But I think it looks alright. If you feel you have anything lacking, you can double it up for the week. But I think your last split looks ok.


Lets see some kick ass results ;)

[midnight_maraud3r]

yeah, i'm not really too hot on the idea of a straight arm day either. but i will learn to love it. :)

[rl15120x]

From my experience, if I feel like I can still work my arms after another bodypart, I didn't work the other bodypart hard enough. If someone was in their first year of training, I probably wouldn't recommend one because the other workouts should cover them well enough. But, after some muscle maturity, they're a necessary evil (it's also my least favorite workout).

[midnight_maraud3r]

looks like everyone hates arm days (or, at least anyone that's serious about lifting), lol. thanks for the advice bro.

[midnight_maraud3r]

had an OK back workout. though my right pec still feels pulled. :( it didn't bother me at all yesterday during the chest workout. i felt it a couple times today at work then when i picked up a dumb bell to put it on the floor to do rows i felt it. i don't want to take any more time off, i just did a week. i'm gonna see how i feel tomorrow and maybe see about getting an x-ray or mri or whatever it's called to see if it's messed up. this sucks. not to mention my friend wants to back out of cancun. life ****ing sucks (yes emo)

[TheDorf]

roger...but then i still need a day for a full-body depletion workout/carb-up.

if i did this one that mark put above

#1 Back
#2Chest
#3Legs
#4Arms
#5 depletion

#6rest
#7 rest or cardio/abs

i would be doing shoulders on arm day correct?


what do you do on a depletion day? Im still new to this.


oh and since everyone else said it....

I prefer

Chest
back
Arms
Shoulders
Legs
Rest

and cardio mixed in after the workout.

but thats just me

[midnight_maraud3r]

just got back from the doctor. he said i pulled the tendon that connects the pec muscle to the humorus (sp?) bone, which is the big bone in the upper part of your arm. he said stay off the weights for 4 more weeks...which ****ing sucks. i guess all i can do is diet and cardio. i'm thinking about signing up for a month so at the gym down the street so i can still do leg press and use machines where i don't put any strain on my chest. all i have is free weights here at home.

[BUBBLETHIGHS]

Sorry to hear about the pulled tendon. That really, really sucks. Then about your friend backing out of Cancun. Maybe you can get someone else to go?

Good idea to get to a gym and workout on your legs. Hang in there. 4 weeks will go by fast!!

[midnight_maraud3r]

i think our ideas of a vacation were different. i was thinking hardcore partying with a bit of sightseeing on the side, his idea was just to get away from everyone for a week and chill in a tropical paradise. so we eliminated cancun and are now deciding between nassau in the bahamas or playa del carmen, which is 20 miles south of cancun with a lot of awesome stuff to do. it's also right next to cozumel. so the trip is still on...we just need to hammer some details out. thanks for the kind words. :)

[rl15120x]

Man, that sucks about your chest. Still working out legs is the way to go tho bro! Keep at it.