jdflex23's 2012 log. Bulking it up. U mad?

Yo, making a new thread for my bulk. I'm going to be crushing PR's and making some lean gains. I will be training three days per week, with my hybrid spin of GVT. I am not going to list my diet daily, more than happy to explain via PM if anyone is interested as time passes. I will be posting pics along the way. Here we go.

10/21

Weight: 205lbs

Chest/Back

Incline DB press 80x5 5sets
Incline Hammer Machine Press 120x5 5sets
Cable Flys (high) 25x10 3sets

BB Rows 225x5 5sets
Chins BWx5 5sets
DB Rows 100x10 3sets

Awesome workout, felt amazing with my presses. I had a shoulder issue for about a year seems to be 100% now, however I will be staying away from BB presses. Just don't work for me. My new supp stack is the $hit! I wanna get a few months under my belt with this set up then I'll throw some reviews out there.

Supps

Whey
pre workout
I-load by pro supps
Karbolic by pro supps
Creatine mono by pro supps
DAA by Primaforce 4wks on, 4 off
PFO liquid fish oil
multi

10/23

Weight: 209lbs

Legs

Squats 235x5 5sets

This is it today. I injured my left oblique this past weekend so I decided to lay off. The sets where pretty easy but I was feeling some small strain on my left side. Should be back to normal soon though. I will increase weight next workout. I have been enjoying a 2 wk dieting break the past few weeks so my weight is all over the place. I am cleaning it up today so from here on out everything will be consistent.

10/24

Shoulders/Arms

DB Military Press 70x5 5sets
Upright Row 115x5 5sets
Reverse Peck Deck 130x10 3sets

BB Curls 85x5 5sets
Hammer Curls 50x10 3sets

Close Grip Press 185x5 5sets
Bench Dips BWx10 3sets

Great workout today. Below I will lay out a sample of my training day macros.

325g protein
500g carb
60g fat

3840 calories

The above is just an estimate, I don't count the carbs/fat in my protein shakes, nor do I count the protein in my carb sources. So total calories are prob a couple hundred higher. I also drink half a gallon of 1% milk with my meals through out the day. The only direct source of fat taken in on my training days are two servings liquid fish oil, one serving mac nut oil. My meals go something like this.

Preworkout Meal
50g whey
50g karbolic

Postworkout Meal
50g whey
50g karbolic

Meal 1 ( shortly after my pw meal)
egg whites
oatmeal
bananas

Meal 2
chicken
jasmine rice

Meal 3
chicken
jasmine rice

Meal 4
whey shake mixed with milk

10/26

Weight: 208lbs

Chest/Back

Incline DB Press 80x6 5sets
Incline Hammer Machine Press 100x6 5sets
Cable Flys (high) 25x10 3sets

BB Rows 225x6 5sets
Chins BWx6 5sets
DB Rows 100x10 3sets

Good workout today, my programmed is based on linear progression. I have added a single rep to each set, I am working toward 5sets of 10 for each main movement. Even though I am just adding 4 reps per movement, that is essentially adding a full set to each movement per workout. I did have to scale back today on my hammer machine press, I didn't feel like I was getting a good enough squeeze through the movement. Also to note, my left oblique injury is healing up but still bothered quite a bit.

Here is what my nutrition looks like today.

Pre
50g MTS WHEY
50G Karbolic
1cap I-Load

Post
50g MTS WHEY
50g Karbolic
5g Creatine

Meal 1 (consumed 30 mins after PW shake)
egg whites
oatmeal
bananas
DAA
1 tablespoon liquid fish oil
Multi


Meal 2
chicken
oatmeal
1 tablespoon mac nut oil

Meal 3
chicken
jasmine rice
1 tablespoon liquid fish oil

Meal 4
50g MTS WHEY
Milk
1 tablespoon mac nut oil

10/28

Shoulders/Arms

DB Military Press 70x6 5sets
Upright Row 115x6 5sets
Reverse Peck Deck 130x10 3sets

BB Curls 85x6 5sets
Hammer Curls 50x10 3sets

Close Grip Press 185x6 2sets
Machine Dips 210x6 3sets
Rope pressdowns 50x10 3sets

Great workout, I am feeling strong and my pumps are crazy. I just wanted to note CG presses cause me to have a little shoulder discomfort so dropped them today. I think I will add them back in but scale the weight back next session.

10/30

Legs

Squats 235x6 5sets
Leg press (unilateral) 210x6 5sets
Leg extensions (unilateral) 70x10 3sets
Lying leg curls 125x10 3sets
Calve machine 100x10 3sets

Great workout today, I like working my legs unilaterally. I can concentrate on getting a good full squeeze on each rep.

10/30

Chest/Back

Incline DB Press 80x7 5sets
Incline Hammer Machine Press 100x7 5sets
Cable Flys (high) 25x10 3sets

BB Rows 225x7 5sets
Chins BWx7 5sets
DB Rows 100x10 3sets


11/2

Shoulders/Arms

DB Military Press 70x7 5sets
Upright Row 115x7 5sets
Reverse Peck Deck 130x10 3sets

BB Curls 85x7 5sets
Machine preacher curls 70x10 3sets

Machine Dips 210x7 5sets
Rope pressdowns 50x10 3sets

My last couple of workouts. Both went well, adding a single rep per set is really cranking up the intensity. I measured my arms at 17', my goal was 17'.5 by January first. Pretty happy with my progress so far.

11/4

Chest/Back

Incline DB Press 80x8 5sets
Incline Hammer Machine Press 100x8 5sets
Dips BWx10 3sets

BB Rows 225x8 5sets
Chins BWx8 3sets
Lat Pull 180x8 2sets
DB Rows 100x10 3sets


11/6

Legs

Squats 235x8 5sets
Leg extensions 160x10 8sets
Lying leg curls100x10 8sets
Calves 100x10 3sets

My leg extensions and curls where do with supersets.




Machine Dips 210x7 5sets
Rope pressdowns 50x10 3sets

11/7

Shoulders/Arms

DB Military Press 70x8 5sets
Rear DB laterals 30x8 5sets
Reverse peck deck 130x10 3sets

BB Curls 85x8 5sets
Standing DB Curls 35x8 3sets

Machine Dips 210x8 5sets
Rope extensions 50x10 3sets

11/8

Chest/Back

Incline DB Press 80x9 5sets
Cable press 45x9 5sets
Cable Flys 20x10 3sets

BB Rows 225x9 5sets
Lat Pull (close) 160x9 2sets
DB Rows 100x10 3sets

You should post progress pics every month. I have similar stats to you and am interested in your bulk, while I cut!

absolutely, I don't have permission until I reach 25 post apparently. Ill get some pics up soon. I will have some on my bodyspace profile for now.

search for my new log, I can't provide a link yet.

progress pic from 11/11

I mean no disrespect in my response but here it is. First off, I am a certified personal trainer and a high school track coach. Most of my speed and condition training back when I was in high school was at the University of Nebraska's speed and conditioning, ATP camp. So I think I am well seasoned as far as that goes. My training philosophies being put to work are the same techniques Joe Defranco uses. Google him quick if you don't know who he is. He is top dog as far as combine prep training goes. My strength training is centered around squats, deads, presses and cleans. All these movements are trained through three phases. Max effort, speed, and endurance. My conditioning workouts will utilize, stairs, prowler work, sled work and sprints for endurance. My speed training will be based on sprints, plyos, agility drills and flexibility training. All three of these phases are separate as well, weight training, conditioning and speed training are trained separate from one another for obvious reasons. Lastly testing of the combine specific drills will be incorporated as well, practicing technique is the single fastest way to improve.

Diet wise, of course you need to watch what you eat, some people wing it... and that is great. However when trying to get into the best shape of your life you need to know wtf your eating. Good luck stripping off body fat while maintaining intense training when you have no clue whats going into your body. Without that body fat off, obviously your not going to be at your physical peak. So I kindly disagree with your statement. Glad you stopped by my thread however, the more people following the hungrier I will get!

^^^ from my other thread.. summarizes my training a little.