Name: Inna Kim
Age: 22
Height: 5' 7"
Weight: 159 lb.
Current Location: Las Vegas
Race: Asian (South Korean)
Goals:
-Weight: 200 pounds
-Bench: 275 pounds (Best: 225x6 or 7.. going to say 6)
-Squat: 375 pounds (Best: 315x3)
-Deadlift: 405 pounds (Best: 315x4, 335x3, 365x1)
-DB Shoulder Press: 90's for 5 reps (full ROM) (Best: 75x6)
Background:
Lifted for a while back in college but kinda fell off the horse. My weight went from 148 to 135 pounds a month ago because I wanted to compete. I dieted for 9 weeks and decided to do my first show the INBA in Las Vegas on Saturday, June 22, 2013. Being 135 pounds and looking at myself in the mirror, I decided I should bulk up and do a later show as I look like a malnutritioned kid at such a low bodyweight. Now I am sitting at 159 pounds 1 month later.. trying to put on some size and regain my strength.
Gonna try to post some videos/pics later.. I'm not sure if I can put them directly in the thread as I am somewhat new to forums/don't have many posts. Wanna include some food pron too!!!
I suffered a deadlift injury two years back and have not deadlifted since. My lower back always causes me some grief so I am really careful when it comes to deadlifting/squats. I am excited to start back again.
I am an extreme ectomorph.. I love 1 pound per week when I calculate my calories at bw x 17.. I am currently bulking on bw x 20 calories. Also, I will keep the number of sets I do very low to keep the amount of calories burned low.
Saturday: Squat/accessory
Sunday: Deadlift/accessory
Tuesday: Bench/accessory
Thursday: OHP/DB Shoulder Press/accessory
Day 8 of bulk
March 23
Morning weight: 159 pounds
Goal: 3180 calories 300c/150p minimum
Nutrition:
1 cup oatmeal
2 scoops Myofusion Probiotic Whey Chocolate Peanut Butter
(600 cal)
1 cup rice
4 oz tilapia
AYCE sushi
1 cup rice
4 oz tilapia
KBBQ
1 cup rice
Extra Virgin Olive Oil
1 TBSP Smart Balance Natty PB
4 oz tilapia
2 Kelogg's Blueberry Waffles
Captain Crunch berries cereal.. small bowl
Ben N Jerry's Blueberry Vanilla Graham frozen yogurt.. just a few spoonfuls
Workout: (5/3/1 first day) (2 minute rest between sets)
ATG Squat 3 sets of 5 reps (worked my way up to 135 pounds)
High Leg Press 5 sets of 10 reps (worked my way up to 150 pounds)
Seated Calf Raise 5 sets of 10 reps (90 pounds)
Short workout. Very light and easy.. wanna start off slow and linear progress. Really wanna bring up hammies.
Day 9
Mar 24
Morning Weight: 159
Goal: 3180 calories minimums: 300 carbs/150 protein
Nutrition:
2 frosted blueberry poptarts
2 scoops of Myofusion Probiotic Choco PB in 12 oz water
700 calories
1/4 cup mozzerella cheese
1/2 cup pasta sauce
3 oz whole wheat pasta (weighed before cooked)
4 oz tilapia (weighed after cooked)
~625 calories
1 scoop whey
150 calories
El Pollo Loco (chicken, nachos, etc.)
2.5 slices whole wheat honey bread, 3 TBSP PB
6 egg whites, 1.5 cups oatmeal
292g russet potato with gravy (potato weighed after cooked)
4 oz tilapia
Not done eating for today but I think I've hit at least 3K calories here.
Workout (no straps or chalk today):
2 minutes rest between sets (seemed kinda long)
Deadlift (first time in 2 years): 3 sets of 5 reps: 135 pounds
One-Arm DB Row: 2 sets of 10 reps: 55 pounds
Weighted Low Back Extension: 2 sets of 10 reps: 120 pounds
Barbell Curls (e-z bar): 2 sets of 10 reps: 50 pounds
Notes: Light and easy workout. Felt tension in my lower back but it was okay. Will use straps/chalk when it gets heavier.
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03-24-2013, 08:29 PM #1
IK9 Bulking Log 159 to 200 and 1K+ Club.. 5/3/1 Style!! Diet included!!! Food Pron?
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03-27-2013, 09:40 AM #2
Mar 26 Day 11
Day 11
159.2
Mar 26
2 pop tarts
2 scoops whey
700 cal
[spaghetti]
160 cal cheese (56g)
600 cal pasta (6 oz)
140 cal sauce (1 cup)
12 oz tilapia
450 cal
4 tbs pb
4 slices bread
2850 cal so far
Cafe rio
Trained with a friend.. Nubreed Nutrition athlete Jasen Ono. Just tagged along and did his routine for today.
Rest: 15-30 seconds for each set except giant set.
Db bench 3 warm up sets. Working set: 60x5 70x5 80x5 85x5 (75x5 help/spot)
Smith incline 12 reps 10 reps 9 reps 7 reps
Db flyes ss db press (db's touching) 2 sets 12-15 reps
Bb bench drop set giant set (no rest) 6 sets 3 sets of 10 reps then 3 sets of 15 reps
Db pullover 20 reps x 2
Machine flyes (incline focus) 3 sets superset shoulder rotator elastic band exercise
Notes: surprised myself on db bench.. Strength is slowly starting to come back.. I learned a lot today training with my friend.. He's 6 weeks out from the INBA show in May in San Diego.
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03-27-2013, 08:44 PM #3
Day 12
Morning weight: 159.6
March 27
1 cup oatmeal
90g banana
1 cup 2% milk
(11f/86c/19p) 486 cal
2 scoops whey
190g pasta (140c 678 cal)
Sauce (30c 210 cal)
Cheese FF x2 (90 cal)
Cheese Regular (80 cal)
320g russet potato (68c 310 cal)
PB sammich (68c 310 cal)
2484 cal 282c so far
4 oz tilapia
PB sammich
~2950 cal
2 slices of whole wheat bread 24c 140 cal
1 tbsp pb
4 egg whites
evoo
1 cup 2% milk
2 Eggo blueberry waffles
1 cup rice
some pork
Well over 3.5K cal right now.. probably have 1 more meal before bed
Only count my carbs/cal to make sure I get minimum 3.2K cal a day and 325g of carbs
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03-29-2013, 10:43 AM #4
Day 13
Mar 28
159
2 scoops whey
1 cup kashi
440 cal 48c
Sauce 400 cal 60c
Pasta 800 cal 164c 28p
Cheese ~65 cal 12p
2 slices bread
Pb
330 cal 36c
2 slices bread
Pb
8 oz Chicken
50g cho
2 scoops whey
4 oz tilapia, 1 cup oats
Gatorade 130 cal 34c
5g creatine
Db shoulder press 3 sets 60x5 (2 minute rest)
Smith shoulder press 2 sets x 10 no rest
Barbell shrugs 5 sets of 10 no rest
20 minute cardio 85 cal burned
Quick workout.
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04-02-2013, 07:53 AM #5
Day 14
Mar 29
160.2
1 cup oats 300 cal 54c
92g banana 21c
2 Bread
4 oz tilapia
50g carbs shake glycofuse 5g creatine
1 cup sauce 160 cal 24c
4 oz pasta 400 cal 82c
Chipotle burrito
Glycofuse
1 cup oats 54c
4 oz beef cooked in olive oil
1 cup 2% milk
1 cup oats 54c
Some leftover beef
Hawaiian BBQ, boba, some hello panda crackers
No workout today
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04-02-2013, 07:54 AM #6
Day 15
Mar 30
160.2
1 cup 2%
1 scoop strawberry/cream myofusion 3f/5c/25p
1 cup oats
2 waffles
2 slices bread
4 oz chicken
2 cups milk
50g glycofuse
5g creatine
In n out
Boba
1 cup milk
Panda bowl
50g glycofuse
1 scoop whey
Korean noodles, rice, sweet and sour pork
Squats 185x3 205x3 225x3 2 minute rest between sets
High leg press (hamstring focus) 5 sets of 10 reps little rest
Seated calf 5 sets of 15 reps little rest
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04-02-2013, 11:02 AM #7
Day 16
Mar 31
Morning weight: 161
3 slices bread
2 scoops whey
Some pb
Roast beef on croissant with cheese
Pineapples, grapes
50g glycofuse with creatine
2 scoops whey
Earl of sammich 1.5 sammiches
4 oz chicken 305g sweet potato 26 almonds
50g glycofuse
Ramen
115g sweet potatoes
180 calories almonds
Deadlift 185x3 205x3 225x3 (2 min rest)
Little to no rest:
One-arm db row 3 sets of 10
Back ext 4 sets of 10
Barbell curls 5 sets of 10
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04-02-2013, 11:03 AM #8
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04-06-2013, 08:41 AM #9
Day 18
Apr 2
4 waffles, 2 scoop whey ~75c
4 oz tilapia, 4 oz pasta, 250g sauce, 180 calorie almonds ~ (100c)
4 oz chicken, 2 scoops glycofuse, 180 calorie almonds
4 oz chicken, 330g sweet potato 58c
2 scoops glycofuse 50c
2 scoops whey 18c
Rice and Korean squid dish
Db bench 80x3 90x3 95x1
Smith incline 5 sets of 10 including warm-up sets
Close-grip bb bench 2 sets of 10
90 cal burned on bike
Notes: need to buy some chalk.. Grip was horrible on db bench. Strength is slowly climbing back up.. Happy about that.
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04-06-2013, 08:44 AM #10
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04-07-2013, 11:56 AM #11
Day 20
Apr 4
164.8
4 waffles, 2 scoops whey 680 cal
4 oz chicken, 180 calorie almonds, 2 scoops glycofuse
180 calorie almonds
4 oz pasta, 250g sauce, 4 oz tilapia, almonds 180 cal
4 oz chicken
Chipotle
2 scoops glycofuse
2 scoops whey
Db shoulder press 60, 65, 70 x 3
Seated smith machine shoulder 3 sets of 10
Barbell shrugs 5 sets of 10
Cable crunches 3 sets of 30
Notes: I felt strong today thanks to usin liquid chalk. My grip helped me push great today.
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04-07-2013, 11:58 AM #12
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04-07-2013, 11:59 AM #13
Day 22
Apr 6
166.6
1 cup oats, egg whites, 2 scoops whey mixed in milk
Karbolyn, oj
2 scoops whey
Chipotle
Squats 205x5 225x3 245x1 265x1 easy
Hack squat 1 set of 10
High leg press 4 set of 10
Standing calf 3 set of 10
Donkey calf 3 set of 10
Notes: lifted with my friend today. Squats felt great and light. Going to do same reps/weight on deadlifts tomorrow. Slowly increasing to avoid injury. Leaving my pride at the door. Didn't log all my food today.
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04-08-2013, 12:09 PM #14
Day 23
167.6
Apr 7
2 scoops whey in milk
4 oz fish/white rice
Deadlift 205x5 225x3 245x1 265x1
One-arm db row 3 sets of 10
Hammer strength iso-lateral row 2 sets of 10
Weighted low back ext 4 sets of 10
Barbell curls 3 sets of 10
Red robin burger
Glycofuse
15 min 23 seconds to eat chipotle burrito
2 scoops casein
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04-11-2013, 08:58 AM #15
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04-11-2013, 09:00 AM #16
Day 25
169.6
2 scoops whey 300
4 oz fish 150
1 cup white rice
Some sweet potato
320 calorie Doritos locos tacos
420 calorie nacho beef griller
4 oz fish, sweet potato
4 scoops glycofuse
Db bench 85x5 90x3 100's fail x 2
Incline bb 4 sets of 10
Dips 2 sets of 10
20 min cardio
Notes: Didn't get 100's today. Sucks. Oh wells.
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04-12-2013, 09:03 AM #17
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04-12-2013, 09:06 AM #18
Day 27
170.2
Apr 11
3 scoops whey
2% milk
Almonds
4 scoops glycofuse
820 calorie Italian bmt subway
8 oz tilapia
6 inch sub Italian bmt subway
4 oz tilapia, 1 cup white rice, 1/2 cup oats, 2 cups 2% milk
Db shoulder press 65x5 70x3 75x fail 70x2
Upright rows 3 sets of 10
Barbell shrugs 5 sets of 10 including warm-up
Cable crunches 2 sets of 30
Notes: sucks that I failed on the 75's.. Next week is deload week then back up. Appetite/hunger levels have been low. Been taking 6 Devour pills by nubreed nutrition a day and 3 Mass Hysteria pulls by nubreed nutrition a day.
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04-16-2013, 11:04 AM #19
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04-16-2013, 11:05 AM #20
Day 29
172.4
3 scoops whey in 12 oz milk
4 oz tilapia, some beef, 1 cup brown rice
Bagel with cream cheese from Starbucks
Some beef/chicken with 1 cup brown rice, 2 scoops of glycofuse
Squat 105x5 135x5 160x5
(40, 50, 60%)
Leg curls 60 reps
Horizontal calf 50 reps
Seated calf 50 reps
Notes: deload week, trying a little higher volume
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04-16-2013, 11:08 AM #21
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04-16-2013, 11:09 AM #22
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04-22-2013, 06:44 AM #23
Day 32
174.6
3 scoops whey
Nonfat milk
Banana
Ham, egg, cheese sammich at Starbucks
Lemon pepper chicken/brown rice
Mandarin chicken/brown rice
Yogurt
Db bench (5 reps) 35/40/45
40, 50, 60%
Incline bench
Barbell bench
Machine Flyes/incline flyes
Tricep x2
Smith incline press
Notes: deload.. Quick and easy workout
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04-22-2013, 06:45 AM #24
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04-22-2013, 06:46 AM #25
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04-22-2013, 06:48 AM #26
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04-22-2013, 06:50 AM #27
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04-22-2013, 06:52 AM #28
Day 37
April 21
Day 2 devour
3rd day on muscle gain
2 scoops muscle gain
Milk
1/2 cup oats
Some chicken
Ayce buffet
Deadlift 180x5 205x5 235
~65/75/85
Lat pull downs 100 reps
Hammer strength row 3 sets
Low back ext 50 reps
Preacher curls 3 sets
Standing calf raise 100 reps
Notes: training calves all the time now as long as they aren't sore. 235x5 went up easy. Still on high volume tryin to really bring up my back.
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04-22-2013, 09:19 AM #29
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04-23-2013, 06:46 AM #30
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