b0dybu1ld3r: The Reconstruction

[b0dybu1ld3r]

The Plan
I will be bulking up then cutting. I hope to gain around 10-15 pounds lean mass, then to cut up to around 8-10% bodyfat (I am at roughly 17% now).

Initial Routine:


Day 1: Legs + Abs (w/ squat)
Day 2: Chest + Shoulders + Triceps
Day 3: REST (Cardio)
Day 4: Back + Biceps + Abs (w/ deadlift)
Day 5: Legs (w/ leg press)
Day 6: Chest + Shoulders + Triceps
Day 7: REST (Cardio)
Day 8: Back + Biceps


Focusing on Weakpoints:


1. Upper Legs
2. Chest
3. Triceps
4. Shoulders
5. Abs


Diet:

3,800 Calories currently

35/50/15% Ratio (Protein/Carb/Fat)

Major Food Sources: Oatmeal, Skim Milk, Mackerel, Olive Oil, Eggs, Tuna, Chicken, Potatoes, Whole Wheat Bread, Rice Cakes, Whey Protein, Cottage Cheese, Fruit + Lots of Veggies

Supplements:

Creatine Monohydrate
Whey Protein
Multivitamin
Fish Oil
Vitamin C
Green Tea
Calcium
BCAA’s (Occasionally)
Rebound XT (to combat pubertal gyno)

Measurements:

Height: 5’ 7”
Weight: 194 lbs.
Waist (relaxed): 33.3”

(all flexed)
Chest: 46"
Lats: 47.5"
Arms: 16.33"
Quads: 25.5"
Calves: 17.9"
Forearms: 13.75"

[b0dybu1ld3r]

Day 1

Legs
Squat: 275 x 4, 275 x 3, 275 x 2
SLDL: 280 x 5, 300 x 4, 300 x 3
Leg Ext: 160 x 10, 180 x 10, 160 x 8
Leg Curls: 110 x 10, 110 x 10
Standing Machine Calf Raises: 200 x 10, 200 x 10, 200 x 8
(machine only goes up to 200)

Abs
Swiss-Ball Crunches: 20, 20, 20

Workout Duration: 58 min.

Note: I was sweating like crazy today. I just kept going back and getting more water during the workout. I hoped to do seated calf, but the gym I went to today apparently doesn't have it.

I went one rep away from failure on everything. I wish I could've went heavier on squats, but I'm getting back to almost where I used to be on them.

[b0dybu1ld3r]

Day 2

Chest
Flat BB: 225 x 4, 225 x 3, 225 x 2
Cable Flies: 200 x 10, 200 x 10, 200 x 8

Triceps
Skullcrushers: 110 x 5, 110 x 4, 110 x 3
One-Arm DB Ext: 35 x 10, 35 x 8, 35 x 6

Workout Duration: 42 min.

Note: I was not as energetic as hoped...so I did a short, but intense workout. My bench was not as heavy as desired, but the flies hit the chest quite well. Shoulders will be added in next workout.

Diet has been right on target. I do hope to add in more vegetables though, as I never seem to get enough.

[b0dybu1ld3r]

Day 4

Back
Deadlift: 340 x 5, 380 x 3, 410 x 1
Reverse Barbell Rows: 205 x 5, 225 x 3
Seated Rows: 310 x 5, 310 x 4, 310 x 3

Shoulders
DB Press: 70 x 4, 70 x 2
Rear Cable Lateral: 40 x 10, 40 x 10, 40 x 10

Biceps
Curl-Bar Curls: 120 x 5, 120 x 4, 120 x 3
Concentration Curls: 35 x 10, 35 x 8, 35 x 8

Abs
Swiss-Ball Crunches: 20, 20, 20


Workout Duration: 60 min. (+/-)

Note: Deadlifts went well, although I was spent before the heaviest set, in which I hoped to get at least 3 reps. I would like to cut down on workout time, so I will try to rest less between sets, even though I require a decent amount of rest between deadlifting sets.

As far as weakpoints go, I belive legs, chest, and triceps are coming along well. The shoulders (although less of a weak-point) however, I must move some serious weight with to get them where I would like them to be. I am going to set my sights on the "80-pound DB Press" for a few weeks or so from now.

[b0dybu1ld3r]

Day 5

Legs
Front Squat: 135 x 5, 135 x 4, 135 x 3
Leg Extension: 180 x 10, 180 x 10, 180 x 8
Leg Curls: 100 x 10, 115 x 8, 115 x 6

Abs
Swiss-Ball Crunches: 20, 20, 20


Workout Duration: 40 min.

Note: This was my first time doing front squats, but I plan to do these a lot more, most likely! I had to go a bit light and keep the workout short, because my back was sore as can be from yesterday. I plan to use 150-160 pounds next time on front squats.

[b0dybu1ld3r]

Day 6

Chest
Incline BB: 205 x 5, 210 x 3, 210 x 3
Dips: BW x 12, BW x 12, BW x 12

Shoulders
DB Press: 70 x 4, 70 x 3
Lateral Raise: 50 x 5, 50 x 4

Triceps
Close-Grip Bench: 185 x 5, 185 x 4, 185 x 3
One-Arm DB Ext: 35 x 10, 35 x 8


Workout Duration: 55 min.

Note: I'm trying to get back into the groove on Close-Grip Bench, since I haven't done much of it lately. Hopefully I can use dumbbells for chest later this week.

[b0dybu1ld3r]

Day 8

Back
Barbell Rows: 245 x 4, 245 x 3, 245 x 2
Seated Rows: 310 x 5, 310 x 4, 310 x 3

Biceps
Curl-Bar Curls: 120 x 5, 120 x 4, 120 x 3
Concentration Curls: 35 x 10, 35 x 10
Reverse Curls: 100 x 5, 100 x 5


Workout Duration: 40 min.

Note: My back is basically at full strength again. It grows like crazy once I get to doing the heavy rows, along with deadlifts. Biceps are looking fuller every week! Now if only I could get my triceps to match them.

[b0dybu1ld3r]

Day 16

Chest
Flat BB: 235 x 3, 235 x 4, 235 x 3
Incline BB: 210 x 4, 210 x 3

Triceps
Close-Grip Bench: 200 x 3, 195 x 3
Cable Pushdowns: 170 x 4, 170 x 4, 160 x 4


Workout Duration: 41 min.

Note: I was unable to post in my log for the past week, but now I will be switching around the program slightly. I will allow more time to recover, and basically go back to the standard Max-OT.

[b0dybu1ld3r]

Day 17

Back
BB Rows: 250 x 4, 245 x 4
Reverse BB Rows: 230 x 4, 230 x 3
Seated Rows: 310 x 8, 310 x 8

Biceps
Curl-Bar Curls: 125 x 4, 125 x 4
DB Curls: 55 x 4, 55 x 4


Workout Duration: 45 (+/-) min.

Note: Today I didn't have the usual drive/motivation. It just wasn't there, so I went to extreme measures to meet my goals. I blasted some music, took some psychotropin and went to work. Wow I really hate these lower reps, but I've seen the best growth this way.

I met my goals, and I only hope for the rest of my bulk I can see these kind of strength gains.

[b0dybu1ld3r]

I took this pic recently...

[b0dybu1ld3r]

Day 19

Shoulders
Military Press: 145 x 4, 150 x 3
Lateral Raise: 50 x 6, 50 x 6
Rear Cable Lateral: 55 x 5, 55 x 6, 55 x 6

Workout Duration: 34 min.

Note: My body has been getting much more "beaten down" feeling lately. It's definitely time for a week off. I'm getting my wisdom teeth out this next week anyways. I will also be adding some new things to my routine, such as sprints.

[b0dybu1ld3r]

Day 20

Legs
Squat: 290 x 4, 290 x 3, 290 x 2
SLDL: 330 x 4, 330 x 4
Leg Curls: 130 x 5, 130 x 4

Workout Duration: 45 min.

Note: A decent finish to the week. I am prepared to come back stronger and fuller after my week off! The new program will be awesome, and I may attempt to lose some fat while bulking.

[b0dybu1ld3r]

Day 22

AM

Triceps
CG Bench: 205 x 4, 205 x 4
Cable Pushdown: 170 x 5, 170 x 5

Biceps
Curl-Bar Curls: 125 x 4, 125 x 4
DB Curls: 55 x 4, 55 x 4

Still recovering from the wisdom teeth removal…I was on hydrocodone, but I stopped today. My strength is still decent, I just had to REALLY push myself to get to the goal amounts.

PM

Sprinting: x10 100m Sprints, 15 sec. Sprinting, 45 sec. Jogging.
10 min. warm-up and cool-down on bike.

[b0dybu1ld3r]

Day 24

Back
BB Rows: 250 x 3, 250 x 4
Seated Rows: 310 x 8, 310 x 6, 310 x 4

Chest
Flat BB: 235 x 4, 240 x 2
Cable Flies: 260 x 6, 260 x 6, 260 x 4

Once again met my goals, it just didn’t feel as smooth as desired. I’ve not been having the greatest appetite lately, due to the fact that everything I’ve been eating has been liquid. Damn those wisdom teeth…I mix some whey protein, milk, olive oil, oatmeal, or something similar together usually and force it down.

I am definitely going to start cutting next week. I feel like crap, and my fat levels are slowly creeping up on me. I will do some carb cycling, and then go into the full-fledged ud2.0 program. I hope to gain strength during the “less-intense” phase of the cut.

[b0dybu1ld3r]

Day 25

Shoulders
Mil. Press: 150 x 3, 145 x 3
Side Lateral: 50 x 6
Rear Cable Lateral: 55 x 6, 55 x 5, 55 x 6

Abs
Cable Crunch: 150 x 20, 150 x 20, 150 x 20
Swiss-Ball Crunches: x 20, x 20, x 20

For some reason, I seem to feel even worse today. Maybe I’m just really worn down from the last few workouts. Hopefully I will be ready for cutting by Monday.

[b0dybu1ld3r]

Day 27

AM

Upper Legs
Squat: 225 x 20
SLDL: 325 x 4, 325 x 4
Leg Ext: 180 x 6, 180 x 6

Calves
Standing Calf Raises: 205 x 20, 205 x 20

My head is frickin’ killing me today…I couldn’t do the lower-rep heavy squats, so I went for 225. I ended up pushing out 20 reps…last time I did 20-rep squats I was doing much less weight! I ended up feeling pretty good about the workout, well at least I finished my “mini-bulk” with quality.

PM

Sprinting: x8 100m Sprints, 15 sec. Sprinting, 45 sec. Jogging.
10 min. warm-up and cool-down on bike.

[b0dybu1ld3r]

Beginning of Carb-Cycling

My metabolism is already pretty insanely fast, so I will be doing a "light" carb cycling with only one no-carb day. I will have two cardio sessions a week.

Low carb day will consist of roughly 260 grams protein, 205 grams carbs, and 50 grams fat (much of it EFAs)

High carb day will consist of roughly 300 grams protein, 410 grams carbs, and 50 grams fat.

80% of carbs will be from oatmeal, and veggies will be VERY high.

I will add Sesamin and CLA to my supplements.


Monday: Low Carb (back/chest day)
Tuesday: Low Carb (arms + sprinting)
Wednesday: No Carb (rest day)
Thursday: High Carb (legs/traps day)
Friday: Low Carb (rest day)
Saturday: High Carb (landscaping day + shoulders/calves/abs)
Sunday: Low Carb (landscaping day + sprinting)


Day 29

Chest
Flat BB: 235 x 4, 240 x 3
Cable Flies: 250 x 10, 250 x 8

Back
BB Rows: 250 x 4, 250 x 3
Seated Rows: 310 x 10, 310 x 8
DB Rows: 115 x 8, 115 x 6


Notes

I worked out as early in the day as possible. I am not used to this, but I believe it will be beneficial, especially since I hope to have more of my carbs in the morning than at night. I am so used to a high-carb diet, that I actually felt pretty worn-out although my carbs aren't even that low.

The seated rows machine is getting too easy. 310 is as heavy as it can go, and I am up to ten reps. Maybe I can find some creative way of adding weight to it. I've been focusing more on speed for back, and quality of the movement.

[b0dybu1ld3r]

Day 30

AM

Biceps
Curl-Bar Curls: 125 x 4, 125 x 4
DB Curls: 55 x 4, 55 x 4
Conc. Curls: 35 x 10, 35 x 10

Triceps
CG Bench: 205 x 4, 205 x 4
Cable Pushdown: 170 x 6, 180 x 4
One-Arm DB Ext: 35 x 10, 35 x 10

PM

Clean Cardio: 100 lbs. x 4 (for 15 sets)
Total Duration: 11 min.

Notes

I had to do clean cardio, because my ankle has been hurting. I probably will have to lay off sprints for a month or so now...Strength actually seems to have gone up just a slight bit.

I decided to add in another no-carb day. I see no sense in only one no-carb day, even if it is the first week. I am changing friday from low-carb to no-carb.

[b0dybu1ld3r]

Day 32

Legs
Squat: 275 x 4, 275 x 6
Leg Curls: 130 x 6, 130 x 6
Leg Curls: 90 x 10, 90 x 10
Leg Ext: 170 x 10
Bulgarian Split Squat: 50 x 8, 50 x 8 (first time doing these)

Deadlift: 405 x 4

Notes

Squats weren't quite where I wanted them, but at least the form was good. Bulgarian split squats will hopefully get my left leg on par with my right (since it's about a quarter-half inch smaller), and also help me boost my strength. My hamstrings are looking better and better though, so I am happy about that.

[b0dybu1ld3r]

Day 34

Shoulders
Military Press: 145 x 4, 145 x 6
Lateral Raises: 50 x 6, 50 x 6
Rear Cable Lateral: 50 x 10, 50 x 10

Calves
1-Legged Seated Calf: 130 x 5, 130 x 5
Leg Press Calf Press: 400 x 12

Abs
Leg Raises: 20 x 10, 20 x 10
Cable Crunches: 150 x 15, 150 x 15
Swiss Ball Crunches: x 20, x 20


Notes

Ankle was killing me, so I did one leg at a time on seated calf raises. It felt awesome...I think I might stick with this. My strength is doing well. I hope to really start hitting those PRs again.

[b0dybu1ld3r]

Day 35

Clean Cardio: 100 lbs. x 4 (for 15 sets)
Total Duration: 10 min.

Notes

Just another boring clean cardio day. Diet is getting easier. No-carb doesn't even feel that bad...Maybe UD2 won't be as hellish as I previously thought.