IF NFSC Bulking log

[MCB_16]

Age-18
Height-6'2
Weight-175

Diet/Supps/Training
IF eating window 2pm-10pm. I dont really count calories exactly, i just estimate. My only real rules are BW in grams of protein, healthy fats, and vegetables in every meal. Right now I take a multi, and C4 preworkout(changing to pump-bol soon), cissus, and whey protein.
For working out, i lift 3 days a week and do conditioning 3 days a week as well as train and compete in martial arts (5-0 ammy kickboxer, 5-0 grappling) My goals are to gain only lean mass and cut a little bodyfat (im about 9%)

Todays workout:
I possibly broke my big toe last night kickboxing so I couldnt do my normal workout. So I decided to just workout arms to stay active.

DB Incline flys 3x10 30lb dbs
Seated side lat raises 3x10 20lb dbs
DB Front raises 3x10 20lb dbs
Rear Delt flys 3x8 15lb dbs
Reverse curls 3x10 40lb
Run the rack DB Curls Started at 40sx8 went down in 1 rep increments to 15sx2, rested for a minute then did it again starting at 40s for 6 then going down in 1 rep increments to 15sx1, then immediately did 3 max sets with 25s. got 10,10,6
EZ bar Skull crushers 3x10 60lbs

Starting Pics:

[Flyin Ryan]

1st.

Best of luck to you broski.

[MCB_16]

^thanks doggy

My foot is still ****ed from monday so I had to just ride the stationary bike today, and wont be able to train tonight either.

So todays workout-
5 min warm up on bike
60s at level 10 resistance keeping rpms above 100 then 60s recovery/slow pedal
repeat 5 times
30s at level 10 resistance keeping rpms above 105 then 30s recovery/slow pedal
5 min cool down

Abs
3x10 decline situps+russian twist holding 16lb medicine ball
3x10 back extensions with same ball
3x8 hanging leg raises

Reeeaaalllyy hope my foot is good by tomorrow because Im really looking forward to setting some PRs tomorrow.

[MCB_16]

Workout-

Deadlift
225x5
260x3
290x5 PR

Standing Military Press
105x5
115x3
140x4 PR

Weighted Chin Ups
3x5 BW+60lbs

Weighted Dips
3x10 BW+60lbs

Shoulder Isolation
3x10 Seated Side Lateral Raises 15lb dbs
3x10 per arm Standing Front Raises 20lb dbs
3x10 Incline Reverse Flys 12.5lb dbs

Bicep Isolation
3x Incline Curls 30lb dbs 15,12,8

Ab Circuit
Hanging Knee raises x12
Rope Crunchesx20
Decline Leg Lifts x10
weighted crunches x20
barbell twists x15 per side
rotaional rope crunches x15 per side
2 sets of that circuit

Notes-For my strength workouts I do 5/3/1 for deadlifts, bench, squats, and military presses. I do deads and military one day and squat and bench the other. Those are my main two exercises per workout, after that Ill usually do 2 more compund strength exercises then some isolation work.

[MCB_16]

Foot is still to ****ed to do any conditioning other than stationary bike.

5 min warm up on bike
60s at level 10 resistance keeping rpms above 100 then 60s recovery/slow pedal
repeat 5 times
30s at level 10 resistance keeping rpms above 105 then 30s recovery/slow pedal
5 min cool down

Abs-
Hanging knee raises x15
rope crunchesx15
decline leg lifts x10
weighted crunches x15
barbell twists x15 per side
rotational rope crunches x15 per side
once through that circuit

[MCB_16]

Workout-

Deep Squat-
155x5
175x3
195x7PR

Bench-
155x5
175x3
195x4+1 rep with help from spotter PR

Db Row
3x8 per arm 95lb db

Db Incline Bench
3x8 65lb dbs

Incline Db Flys
3x10 25lb dbs

Bent over cable flys
3x12 25lb per cable

Skullcrushers
3x10 60lbs

Tricep push downs
pyramid from 60x8 to 15x2 then from 15x10 to 80x1

Notes- real good workout. Im embarrassingly bad at squats. Im still new to them plus Im so damn indimidated by them cuz i have a torn meniscus in my right knee. Anyways After this week with 5/3/1 Im supposed to deload, I skipped the last deloading and just started a new cycle and Im really considering skipping deloading again because I just feel like Im constantly getting stronger.

[MCB_16]

Rest day....

[MCB_16]

Workout
A.M.-
Heavy Bag
3x3 min skill rounds 30 sec rest
4x1 min power rounds 30 sec rest
5x30 sec punch outs 30 sec rest

P.M.
Kickboxing-
Drilled for about a half hour then 8x3 min Hard sparring rounds

Notes-kinda hurt my foot a little again but I think ill be able to lift normally tomorrow.
On a side note I work at a grocery store and this is easter week which= insane business of ***got rude ass customers buying a **** load of food and me being pissed off for the duration of the week as well as a ****load of over time which is good/bad

[MCB_16]

Workout-

Explosive Moves

Power Cleans
5x3 150lbs
Power Snatch
5x3 110lbs
Clean and split jerk
5x2 135lbs
Squat Jumps
3x10 20lb dbs

Shoulder/Traps Isolation
Seated side lateral raises 3x12 20lb db
Front Raises 3x12 20lb dbs
Reverse flys 3x12 12.5lb dbs
Db Shrugs 3x10 60lb dbs

Abs-
hanging knee raises x20
rope crunchx20
decline leg liftsx15
weighted crunchesx25
barbell twists x20 per side
rotational rope crunches x20 per side

Notes- Pretty good workout, toe was alright, about 85% right now. Now about to get boned at work all day

[MCB_16]

Workout-
Heavy Bag 6x3 min rounds 30 sec rest. Another 10 hours at work ahead of me :/

[MCB_16]

Workout-
Deadlift-
205x5
235x5
270x10 PR
Military Press-
100x5
115x5
130x6
Weighted Chin Ups
3x5 BW+60lbs
Weighted Dips
3x8 BW+65lbs PR
Biceps-
reverse curls 3x10 50lbs
preacher curls 3x10 60lbs
incline db curls 3x10 25lb dbs
Abs-
hanging knee raises x20
rope crunch x25
decline leg lifts x12
weighted crunch x25
barbell twists x15per side
rotational rope crunch x20 per side

Notes- Good workout. Kida upset with the military press. All of the reps were quality thou. Also started pump-bol today, and so far i like it, got an insane bicep pump

Took a video of my last set of dips (thats a 65lb db between my legs)
NqXqaBBRft4

[MCB_16]

Workout-
5x3 min jump rope rounds/30 sec rest
some neck work

[MCB_16]

Pre workout- 2 scoops pump-bol
Wokout-
Deep Squat-
140x5
160x5
185x8 (embarrassing)
Bench
135x5
160x5
180x8+1 rep with help from spotter
Db Row-
3x8 per arm 95lb db
Incline Db Press-
3x6 70lb dbs
Incline Flys-
3x10 30lb dbs
Bent over Cable Flys-
12,10,10 30lb cables
Triceps-
Superset skull crushers/CGBP
3 Sets 60lbs 12,10,10 reps of each
Abs-
hanging knee raises x20
rope crunch x30
decline leg lifts x15
weighted crunhes x25
barbell twists x20per side
ratonal rope crunch x20 per side

Notes- Not my best workout, I think I tied my best number of reps at 180, i cant remember. My squat sucks so bad, really gotta work on it. As far as pump-bol goes although this is only my second time using it I think i may like C4 better, but its too early to tell.

[MCB_16]

rest day...

[MCB_16]

Little Routine Change- Im going to be doing strength workouts 4 days per week, mon,tue,thur,fri. Each focusing on one 5/3/1 lift and then some accessory lifts. Im doing this because I really just want to focus more time on gaining size and strength.

Workout
Main Lift: Military Press
110x3
125x3
140x5 PR

Db Shoulder press
3 sets with 55lb dbs 6,5,6 reps

Upright rows
3x8 95lbs

side laterals
3x12 20lb dbs

Face Pulls
3x10

Db Shrugs
3x12 70lb dbs

Abs-
hanging leg raises x25
rope crunchx30
decline leg liftsx20
weighted crunches x30
barbell twist x15 per side
rotational rope crunch x25 per side

MMA-
Drilled for about 40 mins
5x3 min hard kickboxing sparring rounds

[MCB_16]

Workout-
Main Lift: Deadlift
Power Cleans 5x3 155lbs
Deadlift-
225x3
260x3
285x8 PR

Weighted Chin Ups-
3x 55lbs 7,6,5
Db Rows-3x6 per arm 100lb db PR
Reverse Curls-
3x10 40lb
Preacher Curl
3x10 60lb
Incline Db Curl-
30lb dbs 3x8

Notes-Great workout, crazy pumps, felt really strong. I really like only having to focus on one max out lift per workout.

[MCB_16]

Workout-
5x3 min jump rope rounds 30 sec rest

Notes-
extremely sore+lots of homework cuz of finals coming up=MMA on the backburner

[MCB_16]

Workout-
Main Lift-Bench
145x3
170x3
190x7+1 rep with help from spotter PR
Incline Db Bench-
3x8,6,6 70lb dbs
Dips-
BW+70lbs 3x5
Incline Flys-
3x10 35lb dbs
Bent over cable flys-3x12
Skullcrusher SS CGBP-
3x12 60lbs
Reverse tricep pulldowns-
3x12
Abs-
Hanging leg raises ss rotational rope crunches

Notes-Great workout, definitely liking pump-bol

[MCB_16]

11/29
Mainlift:Squat
150x3
175x3
195x10
Boring But Big Squat-
5x10 110
Leg Curls
3x10 100lbs
Abs-
SS hanging leg raisex10 and rotational rope crunch x10 for 3 sets
Notes-Also did 5 pull ups between every set of squats. that boring but big 5/3/1 is brutal, gona usethat now.

4/30
6x3 min heavy bag rounds 30 sec jumping jacks as rest

5/1
rest day

[MCB_16]

Workout-
Main Lift:Military Press
115x5
130x3
145x2 PR
BBB Military Press
5x10 75lbs
Chin Ups
3 sets BW+45lbs 10,10,8
Side Laterals
3x8 25lb dbs
Shrugs
3x10 80lb dbs
Abs-
3xSS Decline Leg liftsx10/weighted crunchesx10/weighted rotational crunches x10

Notes-Pretty goodworkout, really dissapointed i didnt get more reps on the maxout Military press, but atleast I got more than one. Finals are coming up and i have a ridiculous amount of homework so im not sure if ill be training tonight

[MCB_16]

Workout-
Main Lift: Deadlift
Power Cleans 5x3 160lbs
Deadlift
225x5
270x3
300x5 PR
BBB Deadlift-
5x10 160lbs
Hanging Leg Raises
5x8
Preacher Curls-
3x10 70lbs
Db Alt Curls
3x8/arm 30lb dbs

Nutrition-
Cal/p/f/c
2374/170/96/210

Notes- great workout, gonna give caolrie counting a go and see how it helps. Gonna aim for 170ish protein 85ish fat and the rest carbs while staying around 2500 cals.

[MCB_16]

Workout-
5x3min rounds jump rope 30 sec rest

diet-
2,435/186/91.5/217

[MCB_16]

Workout-
Main Lift: Bench
160x5
180x3
200x4+1 w/help PR
BBB INcline bench
5x10 105lbs
DB Rows
5x10/arm 90lb db
Dips
3 Sets BW+70lbs 8,5,5
Incline Flys
3x10 35lb dbs
Bent over cable flys
3x 12 30lbs/side
SS Skull Crushers/CGBP
60lb x12 ea. 70lb x10 ea. 60lb x12 ea.
reverse grip tricep extension
3x12 per arm

Diet 2237/145/92.4/205
cal/p/f/c
Notes-Really good workout, a bit low on protein but im not extremely hungry today for some reason.

[MCB_16]

Workout-
Main Lift: Squat
Squat
160x5
185x3
205x8
BBB Squat
5x10 115lbs
Leg Curl
5x10 100lbs
Abs
hanging knee raises x20
rope crunches x25
decline leg lifts x10
weighted crunches x20
barbell twists x20 per side
rotational rope crunch x20 per side
Also did a set of 6 pull ups in between every set of squats using a different grip each time.
Worked 10 hours too.
Diet-
2463/179/85/256
Cal/p/f/c

[MCB_16]

Workout-
For example:
•Start the routine at time 0:00
•Circuit lasts 75 seconds (ending at 1:15)
•Rest 45 seconds (until 2:00)
•Begin second pass through circuit at 2:00
This will continue for 20-minutes, or until you have completed 10 circuits. The circuit may not feel too difficult after the first few cycles, but becomes more and more challenging as you approach the 20-minute mark.

The Exercises
1.Pull-ups x 5
2.Medicine Ball Slams x 10
3.Burpees x 15
4.Jumping Jacks x 20
Perform each movement as fast as possible. Move from one exercise to the next without stopping.

[MCB_16]

Rest day. Probably gona have a cheat meal tonight as well.

[MCB_16]

Workout-
Main Lift: Military Press
105x5
120x5
135x7 PR
BBB Military Press
5x10 80lbs
Chin Ups
5x10 (first 3 sets w/35lbs, form went to **** so did the next 2 unweighted. Gona start out light next time and see what a good weight to use is)
Side lateral raises
3x10 25lb dbs
db shrugs
3x10 80lb dbs
Face pulls
3x12
Plank- 2 mins

MMA Later-
Some pretty cardio heavy drilling for about 45 mins
6x3 min hard ass sparring rounds

Diet-
2167/187/66/210
cal/p/f/c

[MCB_16]

Workout-
Main Lift: Deadlift
Power Cleans
5x3 160lbs
Deadlift
210x5
245x5
275x12 PR
BBB Deadlifts-
5x10 165lbs
Hanging Leg Raises
4x8
Preacher Curls
3x12 70lbs
Db Alt. Curls
3x10-12 per arm

Notes- Crazy workout That whole boring but big 5x10 w/ 50-60% 1RM is insane.

[MCB_16]

Workout-
5x3 min jump rope rounds 30 sec rest

MMA Later-
2 hours ofintense ass drilling, situational drills and sparring. Just all around kicking the **** out of each other for the entire practice, dead.

[MCB_16]

Workout-
Main Lift: Bench
Bench
140x5
160x5
185x9+1 w/help from spotter PR
BBB Incline Bench
5x10 110lbs
Db Rows
5x10 95lb db
Dips
3x BW+ 70lbs 4, 7, 5
Incline Flys
3x10 35lb dbs
Cable flys
3x10
Skullcrushers ss CGBP
3x8-12 60 or 70lbs
Db Tricep Kickbacks
3x12 oer amr 15lb
2 min plank

Notes- Was soooo ****ed up from last night, everything hurt lol. So obviously wasnt as trong in some things (dips) but was able to still have a great workout

[MCB_16]

5/13
Workout-
Main Lift: Squat
Squat
145x5
170x5
190x12
BBB Squat
5x10 115lbs
Leg Curl
5x10 110lbs
3x12 reverse curls
3x12 barbell curls
3x20 hanging twisting knne raises

5/14
20 mins low to medium intensity jump rope

Notes- was so ****ing worn out and sore/sick for these two days, literally had to force myself to get in some quality workouts.

5/15
rest day

[MCB_16]

Workout-
Main Lift: Military Press
115x3
130x3
145x4 PR
BBB Military Press
5x10 85lbs
Weighted Chin Ups
5x10 12.5lbs
Side Lateral raises
3x10 25lb dbs
Shrugs
3x12 80lb dbs
Face Pulls
3x12
Planks-
1 min normal, 30 sec 1 arm 1 leg each, 30 sec each side, 1 min normal

[MCB_16]

Workout-
Main Lift: Deadlift
Power Cleans
5x3 165lbs PR
Deadlift
230x3
260x3
295x7 PR
BBB Deadlift-
5x10 170lbs
Hanging Leg Raises
5x6
Db Hammer Curls
3x10 35lb dbs
Incline Alt db curls
3x10 25 lb dbs

[MCB_16]

Random Progress Pic

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/05/17/21527921/profilepic/1gSA6srUnNkRzGFKy2Dbg3HkF6vx9u664.jpeg

[MCB_16]

5/18
Heavy Bag Work-
3x3 min rounds
4x1 min power rounds
5x30 sec punch outs
30 sec rest between rounds
plank work

5/19
Workout-
Main Lift: Bench
Bench
150x3
170x3
195x7+1 w/help PR
BBB Incline Bench
5x10 115
Db Row
5x10 50 lb db(using fat gripz)
Dips
5x10 BW+20lbs
Incline Flys
3x10 35lbs dbs
CGBP
3x8-10 95lbs
Tricpe Cable Extensions
3x12

Notes- Great workout today.

[MCB_16]

5/20
Workout-
Main Lift: Squat
Squat
160x3
180x3
205x10
BBB Squat
5x10 120
Leg Curls
5x10 110lbs
Reverse Curls
3x10 50lbs
BB Curls
3x10 70lbs
Abs-
Hanging Knne Raises 2x15
Roational rope crunches 2x15 per side

5/21
Heavy Bag-
6x3 min rounds 30 sec jumping jacks as rest in between rounds
neck work

[MCB_16]

5/22
rest day

random progress pics
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/05/22/21527921/gallerypic/11QHlaV7FXg45BdoYd02RbMYyzQl1439.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/05/22/21527921/gallerypic/1BkeDOsgdVSz0ZZCmyhF5OGct40122.jpeg

[MCB_16]

Workout-
Main Lift: Military Press
120x5
135x3
150x2 PR
BBB Military Press
5x10 90lbs
Chin Ups
5x10 BW+15lbs
Side Laterals
3x10 25lb dbs
Db Shrugs
3x10 85lb dbs
Face Pulls
3x12
CGBP
3 sets
1x10 135lbs
1x4 165lbs drop set 10 135 4 more reps
1x10 135lbs
Plank Work

Notes- Great workout

MMA Later..
Drilled for like 30 mins
6x4 min kickboxing sparring rounds

[MCB_16]

5/24
Workout-
Main Lift: Deadlift
Power Cleans
5x3 165lbs
Deadlift
245x5
275x3
310x5 PR
BBB Deadlifts
5x10 175lbs
Hanging Leg Raises
5x6
Fat Grip Hammer curls
3x10 30lb dbs
Fat Grip Alt Db Curls
3x10 25lb dbs
Cable Curls for a better pump 3 sets

Notes- Fat grips are crazy, great workout

5/25
Workout-
5 min warm up at 7mph on treadmill
start at 9.0 mph and 2.0 incline and sprint 20 secs/rest 20 secs
move up.1 mph per sprint and .5 incline every .5 mph moved up.
ended at 11.5 mph 4.5 incline for a total of 26 sprints
10 min incline walk for a cool down. Brutal.

[MCB_16]

Workout-
Main Lift: Bench
160x5
185x3
205x5 PR
BBB INcline Bench
5x10 120lbs
Db Rows w fat gripz
5x10 per arm 55lbs
Dips
5x10 BW+25lbs
Incline Flys
3x8 40lb dbs
Cable Flys
3x10
Skull Crushers
3x10 70lbs
Rope extensions
3x10

Notes-Awesome workout, crazy pumps

[MCB_16]

5/27
Workout-
Main Lift: Squat
170x5
190x3
215x8
BBB Squat
5x10 125lbs
Leg Curls
5x10 110lbs
Fat Grip BB Curls
3x12 65lbs
Hanging twisting knee raises
3x20

5/28
Fight conditioning
heavy bag
up-downs
KB Swings 60lbs
squats
heavy bag
1 minute each exercise done in a circuit, no rest til each exercise is done, thn rest 1 minute between rounds for a total of 3 5 min rounds
2 min plank

[MCB_16]

5/29
rest day

5/30
Workout-
Deload Week
Main lift: Military Press
65x5
80x5
95x5
BBB Deload Military
5x10 65lbs
Chin Ups
5x10
Fat Grip Side Laterals
3x10 15lb dbs
Fat Grip Shrugs
3x10 60lb dbs
Face Pulls
3x10
CGBP
3 sets 135lbs 8/6/6

Notes- Finally gonna deload since Ive gone through like 5 5/3/1 ycles without doing one, I can already tell Im gonn hate this week lol

[MCB_16]

Workout-Deload
Main Lift: Deadlift
Power Cleans 5x3 135lbs
Deadlift
135x5
165x5
195x5
BBB Deadlift
135 5x10
Hanging Leg Raises
5x8
Fat Grip Hammer Curls
3x10 30lb dbs
Fat Grip Alt Db Curls
3x10 30lb dbs
Cable Curls
3x8

MMA Later...
grappled for 1.5 hours

[MCB_16]

6/1
Workout-
Ab Wheel work
3 mile run for time (took 22:06)

[MCB_16]

6/2
Workout-
Main Lift: Bench Deload
Bench
95x5
110x5
135x5
BBB Incline
5x10 95lbs
Fat Grip Db Row
5x10 60lb db
Dips
5x10
Incline Flys
3x10 35lb dbs
Cable flys
3x10
Skull Crushers
3x10 70lbs
Rope extensions
3x10
Haging knee raises 3x12 SS rope rotational crunch 3x12

MMA Later...
drilled for like 30 mins then rolled

[MCB_16]

6/3
Workout-
Main Lift: Squat Deload
95x5
115x5
135x5
BBB Squat
5x10 95lbs
Leg Curl
5x10 80lbs
Seated Db Power Cleans
3x10 20lb dbs
Fat Grip BB Curls
3x12 65lbs

6/4
2 mile run for time:
took 14:48

Notes- so happy the deload is finally over. As far as diet goes yesterday I switched from IF back to eating whenever. I like IF, Ive been doing it off and on for 2 years now, but just my work schedule now a days its just becoming way too much of a hassle to do.

[MCB_16]

6/5 rest day
6/6 Workout-
Main Lift: Military Press
110x5
125x5
140x6 PR
BBB Military
5x10 90lbs
Chin Ups
5x10 BW+15lbs
Side laterals
3x10 25lb dbs
db shrugs
3x10 85lbs dbs
bent over flys
3x10 12.5lb dbs

6/7
Workout-
Main Lift: Deadlift
Power Cleans
3x3 165lbs 2x3 170lbsPR
Deadlifts
220x5
250x5
285x10PR
BBB Deadlifts
5x10 180lbs
Hanging leg raises
4x6
fat grip hammer curls
3x10 30lb dbs
seated db curls
3x10 30lb dbs

6/8
3 mile run for time
took 22:41

[MCB_16]

6/9
Workout
Main lift: bench
145x5
165x5
190x9 PR
BBB Incline
5x10 120
fat grip db row
5x10 65lb db
dips
5x10 bw+25lbs
incline flys
3x8 40lb dbs
skull crushers
3x10 70lbs

6/10
Workout-
Main Lift: squat
155x5
175x5
200x15 pr
BBB Squat
5x10 130
leg curls
5x10 110lbs
fat grip bb curls
3x10 70lbs

[MCB_16]

6/11
2 mile run
6/12 rest day
6/13
Main Lift: Military Press
115x3
135x3
150x4 PR
BBB Military
5x10 95lbs
Chin Ups
5x10 BW+15lbs
Side laterals
3x10 25lb dbs
Seated Db Cleans
3x10 20lb dbs
DB Shrugs
3x10 85lb dbs
CGBP
2x8 135 1x6 165
6/14
Main Lift: Deadlift
Power Cleans
2x3 165lbs 3x3 170lbs
Deadlift
235x3
270x3
300x7
BBB Deadlift
5x10 185lbs
HLR
4x6
fat grip hammer curls
3x10 30lb dbs
incline curls
3x10 30lb dbs
3/15
3 mile run
3/16
Main Lift: Bench
165x3
175x3
200x5+1
heavy single- 210x1
BBB Incline
5x10 120lbs
db row
5x10 per arm 90lb db
dips
5x10 BW+30lbs
incline flys
3x8 40lb dbs
skullcrushers ss CGBP
3x12 each, 50lbs
6/17
Main Lift: Squat
165x3
185x3
210x8
BBB squat
5x10 135lbs
leg curls
5x10 115lbs
fat grip bb curls
3x10 70lbs

Notes-
had to no time during the week to update, so heres the entire week lol.

[MCB_16]

6/18
2 mile run
6/19
rest day
6/20
Main Lift: Military Press
125x5
140x3
155x2 PR
BBB Military
5x10 95lbs
Chin Ups
5x10 BW+15lbs
Side laterals
3x10 25lb dbs
rear delt raise
3x10 12.5lb dbs
db shoulder press
3x10 45lb dbs
rotational rope crunches
3x10 per side