Winter Bulk via FrankieNY 5x5

[jacketwrestler]

Current weight 175. Goal is to be around 180-185 at the end of 12 weeks (mid-Feb.). Gaining fat is inevitable, but as long as I can kind of see some abs I'll be satisfied. Ideally I would like to work out on Sunday, Tuesday, and Thursday.. but if my schedule doesnt allow that, then so be it. Just gotta get in the 3 lift days in a week. Any added days going to the gym will be strictly cardio.. sports, bike, elliptical 30 min. -1 hr. Nutrition wise, trying really hard to hit ~200 g protein per day with lots of carbs via brown rice, whole wheat bread, and oatmeal. Only supplements ON protein shakes, fish oil, and calcium.

Sunday- deadlift, bb row, bb curls, heavy abs.

Tue- bb bench, db incline bench, bb military press.

Thu- full front squats, SLDL, hang cleans/db snatch (alternating; 12x3), high rep abs.

[easye7]

hour of cardio is bit much for a bulk, but just up the cals to compensate

get serious about bulking, your abs are gonna disappear most likely, they'll be back tho

[jacketwrestler]

Front squats- 160x5x5. easy, move up to 165.

SLDL- 165x5x5. easy, move up to 170.

hang cleans- 95x12. 95x10x2. last 2 tough were burning the forearms. Stay.

leg raises- 20x3. easy, move up to 22.

[jacketwrestler]

hour of cardio is bit much for a bulk, but just up the cals to compensate

get serious about bulking, your abs are gonna disappear most likely, they'll be back tho


Still trying to keep 'fairly' lean throughout this process. If i was really serious about bulking though I would do something along the lines of a 3 year bulk, but that's just not for me at this point. Thanks for the input!

[easye7]

haha well 3 years is a little too serious, i'm pretty much doing what your doing, long slow bulk, keep it mostly lean mass. my abs were never really too great so losing them isnt an issue :D

[jacketwrestler]

Deadlifts- 225x5, 230x5x4. Moderate, move up to 235.

Bent over rows- 145x5x5. Easy, move up to 155.

BB curls- 70x5x5. Easy, move up to 80.

Heavy abs (swiss ball)- 25x12x3. Easy, move up to 30 lb. DB.

[jacketwrestler]

Benchpress- 210x5x5. Tough, but move up to 215.

Incline DB press- 75x5x5. Moderate, move up to 80.

Military press- 135x5x5. Tough, but move up to 140.

[jacketwrestler]

Front squats- 165x5x5. easy, move up to 170.

SLDL- 170x5x5. Tough because of grip. move up to 175.

DB snatch- 45x12x3. Easy, move up to 50.

Leg raises- 22x3. Easy, move up to 24.

[jacketwrestler]

First day of Taku's intervals (progression into Tabata interval training, more infor can be found here: http://www.trainforstrength.com/Endurance1.shtml )

90x4 work, 90x4 rest. On the elliptical, level 12.. machine said calories burned was 661. Good measurement point for next time.

[jacketwrestler]

Deadlifts- 235x5x5. Easy, move up to 240.

Bent over rows- 155x5x5. Easy, move up to 160.

BB culrs- 80x5x5. Easy, move up to 90.

Weighted sit-ups- 30x12x3. Move up to 35.


Felt pretty tired/hungry after work oritentation but surprisingly had a great workout! Everything just felt right.

[jacketwrestler]

Bench- 215x5x5. Easy, move up to 220.

DB incline bench- 80x5x5. Easy, move up to 85.

Military press- 140x5x4. 140x4. Hard! concentrate on form and make sure to get enough rest between sets. Stay at 140.

Hit first non-increasing exercise (MP) in only second week. Maybe started to high? See how it goes next week...

[jacketwrestler]

Front squats- 170x5x5. Easy, move up to 175.

SLDL- 175x5x5. Easy, move up to 180.

Hang cleans- 95x10x3. Tough, but move up to 11 reps.

Leg raises- 24x3. Easy, move up to 26.

Great workout. pasta as a pre and post WO meal is the bomb!

[jacketwrestler]

Missed a w/o due to Las Vegas trip this past weekend. Lost big on the NFL but Pacman was awesome! Oh yeah, and NO MORE SMOKING! not even occasionally starting today! Cold turkey.

Back to PULL w/o..

Deadlifts- 240x5x5. Easy, move up to 245.

Bent-over rows- 170x5x5. Moderate, move up to 175.

BB curls- 90x5x5. Surprisingly easy, move up to 100.

Weighted swiss ball situps- 35x12x3. Bad form, remember to balance with the legs.. stay on 35.

Overall great workout despite a weekend of drunkeness and bad diet.

[jacketwrestler]

Bench press- 220x5x5. Moderate, move up to 225.

Incline DB press-
95x4 (Doh! picked up the wrong weight, no wonder it felt so heavy!)
85x5x3. Stay on 85.

Military press- 140x5x5. Moderate, move up to 145.

Pretty good workout despite that mental slip on the DB presses LOL.

[jacketwrestler]

Had to change up days a bit due to gym being packed. Doesnt matter much since I have to pack in 3 lifting days into a 4 day span. This is gonna hurt. So on with the w/o..

Deadlifts- 245x5x5. Easy, move up to 250.

BB Rows- 175x5x5. Moderate, move up to 180.

BB curls- 90x5x5. Moderate, move up to 100 for SURE next w/o. Dont want to plateau on these too quick (no 5 lb. increments at gym), so staying at same weight for 2 sessions.

Weighted romanian situps- 35x12x3. Very difficult. Move down to 25 and place DB parrallel with body over the head at all times.

Pretty good w/o, DL felt great!

[jacketwrestler]

Yikes. What happend to one week? Interview for grad school is what happend! Already got the notice that I'm in.. might be in Ft. Lauderdale in half a year.. wow, crazy times.. but anyways on with the workout.

Front squats- 175x5x5. Easy, move up to 180.

SLDL- 180x5x5. Easy, move up to 185.

DB snatch- 50x12x3. Easy, move up to 55.

leg raises- 26x12x3. Last set was pretty tough, move up to 27.

Overall great workout, feels awesome being back in the gym!

[jacketwrestler]

Terrible workout. Dunno if it's the one week layoff I had (been 11 days since I did this PUSH workout) or the bad recovery time from yesterday's workout (legs are sore as %^&*).

Bench Press- 225x5x5. Tough, but move up to 30.

Incline DB press-
90x5
90x5
90x4
90x4 (at this point muscles were just too stiff and felt dangerous to do anymore, couldnt even get the 5th set in.. disgusting).

Military press-
145x4 (awful form, felt very stiff)
145x5 (the rest of these were push presses, just did it like this for the heck of it).
145x5
145x5
145x5

chalk this bad workout due to the factors listed above. Highlight was that at least I hit 225x5x5, 230 will be a challenge. No going down on weight yet, try the same number for DB press and MP again next week. Adequate recovery.. extremely important!

[jacketwrestler]

Deadlifts- 250x5x5. Moderate, move up to 255.

Rows-
180x5
180x5
180x4
180x4
180x5
Tough, stay on 180. Work on strict form, weight on the heels.

BB curls- gym was closing not enough time to get 5 sets in.
100x5
100x5
100x3 (rushed this one in)


Needed more time in the gym, make sure to get at least 1.5 hours. missed ab work. Highlight was DL.

[jacketwrestler]

Front Squats- 180x5x5. Moderate, move up to 185

SLDL- 185x5x5. Easy, move up to 190.

Hang cleans-
95x11
95x10
95x9
Hard, forearms were burning. Try to do 11 reps x3.

[jacketwrestler]

Bench-
230x4
230x4
230x4
230x4
230x4.
Tough, felt heavy. Will get some 5 rep sets on the next w/o.

Incline DB press- 90x5x5. Surprisingly easy, move up to 95.

Military press- 145x5x5. Moderate. Need a push press on the 1st rep; start doing it like that from now on. Move up to 150.

Highlght of the w/o. 90 on the DB press!

[jacketwrestler]

Deadlifts- 255x5x5. Moderate, move up to 260.

BB rows- 180x5x5. Moderate, move up to 185.

BB curls- 100x7. Not enough time again! just maxed out on one set.. not good.

Missed heavy abs. UNACCEPTABLE! need AT LEAST 2 HOURS from now on for these workouts! Other than that.. DL felt really good!

[jacketwrestler]

Front squats- 185x5x5. Surprisingly easy, move up to 190.

SLDL- 190x5x5. Easy, move up to 195.

DB snatch 55x12x3. Easy, move up to 60.

Leg raises- 28x3. Easy, move up to 29.

[jacketwrestler]

Bench-
230x5
230x4
230x5
230x5
230x4
Get all 5 sets next time. stay at 230.

DB incline- 95x5x5. Surprisingly easy, stay at 95 1x to not plateau on 100 (biggest DBs at the gym, sucks).

Miliatry press- 150x5x5. Triceps were gone, did all these push-press style. Stay at 150 but only do the first rep as push press!

Weight at beginning of workout = 182

[jacketwrestler]

Got sick.. took a couple weeks off. Will try FrankieNY program #2.

workout 1

back squats 3x5
incline bench 3x5
DB rows 3x6
Alternating DB curls 3x6
light abs



workout 2

BB Military press 3x5
power clean 3x5
close grip bench 3x6
lat pull-down 3x6
heavy abs


at least 48 hours of rest in between the 2 workouts. Same linear progression principle as last time, once getting the 3 sets of the same weight.. move up 5 or 10 lbs. on the next workout. Will add some cardio, and pullups/dips at the park when the gym is closed.


Week 1

Workout 1
Squats 175x3x5. Easy, move up to 185.
Incline bench 165x3x5. Easy, move up to 170.
DB rows 75x3x6. Easy, move up to 80.
DB curls 35x3x6. Easy, move up to 40.
situps 100. move up to 110.

Workout 2
Military press 145x3x5. Easy, move up to 150.
Power clean 135x3x5. Easy, move up to 140.
Close grip bench 145x4x6. Easy, move up to 150.
Lat pulldown. 130x3x6. Easy, move up to 140.
missed heavy abs.. gym was closing.


Saturday gym as closed. Ran 5 laps around park, 47 pull-ups (various grips), 60 dips, and 45 hanging leg raises. Good cardio workout.

[jacketwrestler]

Squats 185x3x5. Easy, move up to 190.
Incline bench 175x3x5. Easy, move up to 180.
DB rows 80x3x6. Easy, move up to 85.
DB curls 35x3x6 (used old DBs). Easy, but use 40 on the newer DBs.
3x100 crunches. do 3x110 next.

great w/o.

[jacketwrestler]

Military press- 150x3x5. Easy, move up to 155.

Power Clean- 140x3x5. Easy, move up to 145.

Lat Pull-down- 140x3x6. Easy, move up to 150.

Close-grip bench- 150x6x5. Easy, move up to 155.

Roman chairs with 10 lbs- 25, 20, 20 reps. Tough, try to do 3x25.

[jacketwrestler]

Squats- 190x3x5. Easy, move up to 195.

Incline bench- 180x3x5. Easy, move up to 185.

DB rows- 85x3x6. Easy, move up to 90.

DB curls- 45x3x6. Tough, stay on 45 for now.

[jacketwrestler]

Military press- 155x3x5. Tough, move up to 160.

Power clean- 145x3x5. Moderate, move up to 150. Easy tempo is key.

Lat pull-down- 155x3x5. Moderate, move up to 160.

Dips (Did these while waiting for a bench to open up)- 25, 20, 20.

Roman chairs with 10 lbs.- 3x20.

Close-grip bench- 155x3x6. Moderate, move up to 160.

[AllDai]

Looks good man, keep up the hard work!

[jacketwrestler]

Incline Bench- 185x3x5. Easy, move up to 190.

DB curls- 45x3x6. Easy, move up to 50.

DB rows- 90x3x6. Easy, move up to 95.

crunches on swiss ball- did 6 sets of 50.. tough! do it again..

Hang cleans- 100x3x10.

Squat rack was being used whole time there.. 1 rack for a university gym.. disgraceful!

[jacketwrestler]

Looks good man, keep up the hard work!

Thanks for dropping in!

[jacketwrestler]

Military press-
150x3x5. Oops, was supposed to do 160.. no wonder it was so easy!
160x5. Felt good, but was tired after the 3 sets of 150. Do 160 next week.

Squats- added these in this workout since I couldnt get to squat rack on last workout.
195x3x5. Easy, move up to 200.

Power clean- 150x3x5. Easy, move up to 155. Easy tempo is key.

Close grip bench- 160x3x6. Easy, move up to 165.

Lat pull-down- 170x3x6. Moderate, move up to 175.

roman chairs- 10x3x21. Modertea, Move up to 22 reps.

Overall great workout.

[jacketwrestler]

Today, weighed in at 186. Gained too much fat during this bulk (very dirty), hoping to be about 195 by end of this final phase while trying to eat some what clean. Been in ATL for a masters program interview (got in!), so missed a week of working out.


Last phase will be 6 weeks (until first week of april). It will be the 20 squat program. Hopefully, starting off with about 5 workouts every 2 weeks and eventually down to 4 by the end of the phase. Shooting for 225 x 20 by the end of phase.


Workout looks something like this:

Full squats 1x20

pullovers 1x20

SLDL 1x15

Bench press 2x10

Bent over rows 2x15

behind neck presses 2x12

situps 2x50


At least 2 days rest between workouts, and will be 3-4 days rest later on in the program. Original program calls for a gallon of milk, but since I don't tolerate milk that well.. I'll be taking some lactose free milk with muscle milk, along with protein shakes and the usual sources of protein. Light cardio on off days if I make it to the gym.

[jacketwrestler]

Squats 175x20. Tough, move up to 180.

Pullovers 25x20. Try using a plate next time.

SLDL 95x15. Moderate, move up to 105.

Bench 165x2x10. Moderate, move up to 170.

Bent-over rows 95x2x15. Easy, move up to 105.

Behind the neck presses 75x2x12. Moderate move up to 80.

No time for situps, gym closed.

[jacketwrestler]

Squats 180x20. Move up to 185.

Pullovers.

SLDL 105x20. Easy, move up to 115.

Bench 170x2x10. Easy, move up to 175.

Bent over rows 105x2x15. Easy, move up to 115.

Behind neck presses 85x2x12. Moderate, move up to 90.

Swiss ball situps 2x50.

[jacketwrestler]

squats 185x20. move up to 190.

pullovers.

SLDL 115x15. easy, move up to 125.

bench 175x2x10. easy, move up to 180.

bent over rows 115x2x15. tough, move up to 120.

behind neck presses 90x2x12. moderate, move up to 95. Stand starting from now. less shoulder stiffness.

situps 2x50.

[jacketwrestler]

Squats. 190x20. Moderate, move up to 195.

Pullovers.

SLDL. 125x15. Moderate, move up to 135.

Bench. 180x2x10. Tough, move up to 185.

Bent over rows. 120x2x15. Moderate, move up to 125.

Behind neck presses. 95x2x12. Moderate, move up to 100.

[jacketwrestler]

Squats 195x20. Move up to 200.

Pullovers.

SLDL 135x15. Tough, move up to 140.

Bench 185x2x10. Moderate, move up to 190.

Bent over rows 125x2x15. Tough, move up to 130.

Behind neck presses 100x2x12. Tough, move up to 105.

Leg raises 2x25.

[jacketwrestler]

Squats 200x20. Only went to parrallel on last 2 reps.. go ALL THE WAY DOWN time! move on to 205.

Pullovers

SLDL 140x15. Easy, move up to 145.

Bench 190x2x10. Moderate, move up to 195.

Bent over rows
130x15
130x13. Tough, stay on 130.

Behind neck presses
105x12
105x11. Tough, stay on 105.

[jacketwrestler]

Squats- 205x20. Easy, move up to 210.

Pullovers.

SLDL- 150x15. Easy, move up to 155.

Bent over rows-
135x15
135x13. Tough, stay on 135.

Bench- 195x2x10. Moderate, move up to 200.

Behind neck presses- 105x2x10. Tough, stay on 105 get 12 reps.

swiss ball situps..

Did rows before bench because no bench was available. Triceps and shoulders were tired from bench before behind neck presses. Should be able to get 105 next w/o.

[tehkev14]

keep the good work man :D never stop !

[jacketwrestler]

tehkev- thanks for the encouraging words!


Squats- 210x20. Move up to 215.

Pullovers.

SLDL- 155x15. Move up to 160.

Bent over rows-
135x15
135x13. Stay on 135.

Bench-
200x10
200x9. Stay on 200.

Behind neck presses- 105x2x12. Move up to 110.

[jacketwrestler]

Final weight: 192 lbs.

Time to cut. New thread.