The Bulktastic Adventure to Summer

[Doug21]

Start: February 27: 6'0" 170 pounds

Pic of current physique in avatar.

Short term goal: 180 pounds
Long term goal: 190 pounds

Workout: Monday, Wednesday, and Friday. 3x a week, however I have 4 different workouts, so its constantly rotating. Keep me from getting bored, and keeps my muscles guessing.

Day 1:

Squat 3x5
Bent over row 4x6
Barbell curl 3x8
Calf raise 3x15

Day 2:

Bench press 3x5, 3x3
Incline dumbell benchpress 4x8
Military/dumbell shoulder press 3x8
Skullcrushers 3x10

Day 3:

Rack deadlift 3x5
Leg press 2x10
Lat pull-down 4x6
Dumbell curl 3x8
Calf raises 3x15

Day 4:

Incline benchpress / incline dumbbell press 3x5
Dumbbell bench press 3x8
Military/dumbbell shoulder press 3x8
tricep pushdowns 3x10

Since I'm only working out 3x a week, will probably throw in 10 minutes of ab work at the end of each workout.

Will try this out for the next 4-8 weeks depending on progress. Aiming for strength and power, and the diet will do the size, hopefully. Following "train like a powerlifter, eat like a bodybuilder." My biggest thing I will be aiming for is consistency, including food and diet. After I'm done with this routine, I will be aiming for a 4/5 day split with more isos and mostly maintaining until next November (if I'm happy with where I'm at, because of soccer)


General diet:

7 am - Bowl of cereal, banana, 8oz of milk with a scoop of Body Fortress Super Advanced Whey Protein Vanilla mixed in (26g protein, 6g creatine)

11am - Chicken sandwich, 8oz of chocolate milk

3-11 pm - usually varies. on workout days i take another scoop of whey protein with 2% milk post workout. eat 3-4 small meals between this time period, consisting of colcut sandwiches, tuna fish, peanut butter sandwich, etc. followed by a large dinner anywhere between 6-10PM.

I think my diet needs work. My breakfast seems to be my weak point, as well as the time between breakfast and lunch, since I'm in school and its hard to get something to eat. Lunch could be a bit better as well, but the chicken sandwich is pretty decent and big, along with the milk, so its ok. late afternoon / night is where i thrive. plenty of small meals spread throughout the night as well as a pretty big dinner. wish i could spread these smaller meals throughout the earlier part of the day as well but it is hard.

overall, hoping to get to 180 pounds by late march, and 190 around mid may.

if you got this far, thank you for reading it. critique me diet/workout, it will be appreciated. lets share greens :)

[Conquerer465]

7 am - Bowl of cereal, banana, 8oz of milk with a scoop of Body Fortress Super Advanced Whey Protein Vanilla mixed in (26g protein, 6g creatine)

Your diet seems pretty strong in the morning. Maybe throw in some eggs every now and again but you have a better diet then most. I eat 4 meals a day. But where are your vitamins???

morning- oatmeal, 2 scoops Optimum Nutrition 100% Whey, multi vitamin, and sometimes a ksmart bar or banana....my usual bfast

[Doug21]

Today did a day 1 workout, and anyways I..

Squatted 165x5 first time. I've squatted before but not serious. I can definitly go heavier. The problem is not the weight, but the positioning on my neck I need to get used to.

Bent over row 4x6 - Used 75 pounds. Could complete all sets and reps but very tired on last reps of each set. Going to stick to 75 pounds again next workout.

Ez bar curls 3x5 - Used 60 pounds. Extremely strict form here, explosive on the positive and slower on the negs. Felt it a bit. Going for 65 next time.

Calf raise 3x20 - About 225 used on these. Not hard at all, didnt really feel the burn, but thats calves for ya.

Ab work - Leg raises 3x20, 3 plank 20 seconds, and 3x20 10 pound weighted crunches

Good workout overall. Postworkout meal consisted of scoop of whey + 8oz of milk, banana, and 8oz of water.