A November to remember( Kentucky NPC)

[Mrricco]

8/22/13 Day 113 of Bulking

Diet- So got a new scale, and it has a DCI (Daily Calorie Intake) for you're goal. I wanted to test it out, so I made two profiles. 1 for losing 5 lbs, and other to gain 5lbs, each in 5 weeks time. Basically it went by the 500 calorie surplus or deficit, and it estimated my maintenance is 2750 calories. So I'm going to assume it's in the ball park picture of being truthful, and to me it isn't far off from where I've been at. But me being at 3000 calorie diet now, puts me at 250 surplus which is what I want for a lean bulk for the next 2-3 months.

Goal- So for the next 2-3 months I'm going to try a lean bulk with a 200-250 calorie surplus to try and make everything muscle gain. Which if I do a 200-250 surplus, I'd almost estimate I'd gain 5-6lbs over 3 months. I'd wish it'd be all muscle too hah.

GYM- Legs/Core

Quad
Barbell Squat 4x5 4x245lbs (up 10lbs)
Leg Press 2x5 2x850lbs
Leg Extension Machine 2x10 2x210lbs (Felt weak this week)
Leg Press Machine 2x10-15 2x430lbs

Hammys
Stiff Leg Deads 3x10 3x225lbs
Single Leg Plated Leg Curl 3x8 3x5 6x90lbs (up 10lbs totaling 180lbs. I was able to hit 8 reps on my left leg, but only 5 on my right)
Smith Machine Lunges 2x20 2x210lbs

Calfs
Barbell Calf Raise 3x10 3x425lbs (425lbs felt better)
Seated Calf Raise 2x10 2x180lbs

*Did some core stretching, and weighted core exercises*

[Mrricco]

8/23/13 Day 114 of Bulking

I usually have a weigh in, but last nights diet was horrible. My GF gives me strong temptations. She mix's together very sugar maple syrup and peanut butter, and we had peanut butter cookies. By god it gave me the ****s, and surprised it didn't give me a heart attack. Eating a bit under maintenance today to make up for it.

Supplements- Going back down to 5 grams instead of using 10. Possibly just do 5 grams only on workout days.

GYM-Shoulders/Forearm/Misc

Delts
DB OHP 2x8 1x5 3x70lb DB's (Going back up to 70's)
Barbell OHP 1x5 1x3 2x125lbs (Up 10lbs)
Front DB Raise 2x10 2x55lb DB's (Feelin good)
Rear Delt DB 2x10 2x55lb Db's (Feelin good)
Side DB Raise 2x8 2x35lb Db's
Cable Rear Delt 3x10

Traps
Barbell Shrugs 1x8 1x5 1x3 3x305lbs (Hit 3 sets this week of 305)
DB Shrugs 2x15 2x100lb DB's
EZ Bar CG Upright Row 3x8-10 3x115lbs (Feelin better)

*Did some weighted forearm, 4 sets for obliques, hit chest a few times easy weight, hit triceps a few times with easy weights, and bicep a few times also easy*

[Mrricco]

8/26/13 Day 117 of Bulking

Body-Strength is still good on majority of lifts, but body feels a little worn.

Diet- Hitting 2950 calories for now on, keeping protein around 200 grams.

Supplements- Creatine is now just 5 grams, Glute is just now 10 grams except on Mon/Wed for fasted cardio.

GYM-Chest/Tri/Calf

Chest
DB Incline Press 3x8-10 3x80lb DB's
DB Flat Press 3x8-10 3x90lb DB's (Hitting 3 sets this week)
DB Incline Flys 2x8 2x65lb DB's (Feelin better)
Cable Flys 3x10 1xUpper 1xMid 1xLower
Flat Bench Press 1x5 1x3 1x215lbs 1x225lbs (Repping 2 plates now )
Decline Bench Press 1x3 1x235lbs (First time 235)
Incline Bench Press 1x5 1x185lbs (185 2-3 more reps)

Triceps
Close Grip Bench Press 2x8 2x165lbs (Hitting 8 reps now)
Reverse Grip 1x3 1x6 1x175lbs 1x165lbs
Dips Weighted 2x10
*Did two extra sets for tricep on cables*

Calfs
Barbell Calf Raise I couldnt even lift 425lbs (It was a different bar this week, and leg hurt, but by god it felt like so much more then usually)
Seated Calf Raise 2x10

[Mrricco]

8/27/13 Day 118 of Bulking Weigh In

Weight- Weighed in at 160.6lbs

Sleep- Was exhausted last night, kept nodding off during a movie.

Comments- "Dude you're biceps are getting ****ing huge!"

GYM-Back/Bicep/Forearm/Core

Back
Deadlifts 4x4 1x2 5x325lbs (2nd week on 325, more reps)
Good Morning Bar 2x10 2x115
Wide Grip Pull Down 2x10 2x200lbs (200 getting perfect reps in, felt badass)
Close Grip Pull Down 2x10 2x150lbs (Did this for more of mid back, easy weight)
Wide Grip Cable Row 2x10 2x150lbs
Close Grip Cable Row 2x10 2x150lbs (Go up next week)

Bicep
Close Grip Underhand Barbell Row 3x5-6 3x205lbs (Up 10lbs)
Weighted Pull Ups 3x10
Weighted Chin Ups 3x10
Preacher Curls 3x8-10 3x95lbs (95lbs feeling bad ass)

*Did some core stretching, some weighted core, weighted forearm*

[Mrricco]

Weighed in at 159.6lbs bye bye water weight. Thought I'd post pics up, since its been basically 4 months. Here is normal.

[Mrricco]

Here is comp

[Mrricco]

8/29/13 Day 119 Bulking

Weight- Weighed in this morning at 159.6lbs

Diet- Thinking of eating more since im down a lb since Tuesday. Could be drop in creatine, and water weight.

GYM-Legs/Core

Quad
Squat 1x3-4 4x5 1x255lbs 4x245lbs (Up 10lbs)
Leg Press 2x8 2x850lbs (More Reps)
Leg Extensions 2x10-15 2x210lbs
Leg Press Machine 2x15-20 2x430lbs

Hammys
Stiff Leg Deads 3x10 3x225lbs
Single Leg Plated Curl 3x6-8 3x180lbs *90 on each side*
Smith Machine Lunges 2x10 *Each leg * 2x210lbs

Calf
Barbell Calf Raise 3x10 3x425lbs

*Did some weighted core, and some core stretching*

[Mrricco]

8/30/13 Day 120 of Bulking

Body- Feeling good

Diet- Was **** yesterday, went to family dinner and binged on chocolate.

GYM-Shoulders/Forearm/Misc

Delts
DB OHP 2x6-8 1x5 3x70lb DB's
Front lat DB Raise 2x20 2x55lb DB's
Side Lat DB Raise 2x7-10 2x35lb DB's (Feelin great)
Bent Over Rears DB 2x10 2x55lb DB's (Feelin great)
Barbell OHP 1x7-8 1x5 2x125lbs (More reps then last week)
Cable Face Pulls 2x10

Traps
Barbell Shrugs 2x6-8 1x4 2x305lbs 1x315lbs (3 plates!)
DB Shrugs 2x15-20 2x100lb DB's
EZ Bar Upright Row 3x6-8 3x125lbs (Up 10lbs)

*Did a few forearm weighted exercises, hit biceps twice, obliques twice, triceps twice, and repped 225 on flat bench 4 times.

[Mrricco]

9/2/13 Day 123 of Bulking

Diet- Tonight may be iffy since going to GF's familys dinner. Also on vacation I won't care too much of my diet for next few days.

GYM- I did a double today, since im going on vacation this week. So did Chest/Tris/Quads/Hammys/Calfs with an hour of cardio afterwards. I kicked major ass.

Chest
DB Incline 2x10 2x80lb DB's (Felt like a beast)
Db Flat 2x10 2x90lb DB's (Felt good)
DB Decline Flys 2x10 2x60lb DB's
Flat Bench Press 2x3 2x225lbs
Decline Bench Press 1x4 1x235lbs
Incline Bench Press 1x5 1x185lbs (Felt good)
Cable Flys each pec section 3x15 (Went up 10lbs on the cable weight)

Tris
Close Grip 2x8 2x165lbs (Felt great)
Reverse Grip 2x5 2x175lbs
Weighted Dips 2x10

Quads
Squat 4x5 4x255lbs (4 sets of this)
Leg Press 2x10 2x850lbs (May go up next week)
Leg Extension Machine 2x10-15 2x210lbs (Felt good)

Hammys
Single Plated Leg Curl 2x6-8 2x180lbs (Felt much better this week)
Stiff Leg Deads 4x8-10 4x225lbs

Calfs
Barbell Calf Raise 2x10 2x425lbs
Seated Calf Raise 1x10 1x180lbs

*Did some forearm weighted exercise, and core stretching, and weighted core*

[steve1811]

Your August 29th COMP POSING pictures, really show off your EXCELLENT MUSCLE DEVELOPMENT JUSTIN. You made great progress. I am 5 feet 3 inches, so I'm a short guy like you. I admire your excellent gains. Of all of the guys in our height and weight range, Justin, you are the BEST. Reply back and tell me more about your Contest Prep. I'm predicting a 1st place win for you Justin. Which weight class are you entering, and what is your body-weight goal for contest day? "Private Message" me back, so we can encourage each other and work together as friends. -------Thanks Justin. ----

[Mrricco]

9/6/13 Day 127 of Bulking

I went on vacation this past Tues-Thursday, went to New York City. Saw all the sites, tasted some New York famous foods, walked for hours upon hours. My body is very ache today. Worked my traps/shoulders last night. Today did Back/Bicep

Back
Deadlift 4x4 4x325lbs
Good Morning Barbell 2x10 2x115lbs
Pull Down Bar 3x6-8 3x200lbs
Cable Row 2x6-8 2x160lbs (Up 10lbs)
Wide Cable Row 2x10 2x150lbs

Bicep
Weighed Pull Ups/Weighted Chin Ups
Preacher Curls 3x3-5 3x105lbs (up 10lbs)
CG Underhand Barbell Row 3x6-8 3x205lbs

[Mrricco]

9/9/13 Day 130 of Bulking

Diet- Eating a bit more then normal.

Body- Feeling a bit off, cause of stress.

GYM-Chest/Tri/Calf
DB Incline Press 3x6-8 3x80lb Db's
DB Flat Press 3x6-8 3x90lb DB's
DB Decline Flys 3x10 3x65lb DB's (Feelin Great)
Flat Bench Press 1x3 1x2 2x225lbs
Incline Bench Press 2x5 2x185lbs
Decline Bench Press 1x4 235lbs 1x3 225lbs
Cable Flys Each pec section 1x15

Triceps
Close Grip Bench Press 2x6-8 2x175lbs
Reverse Grip Bench Press 2x5 2x175lbs
Weighted Dips 3xFailure

Calfs
Barbell Calf Raise 3x10 1x405 2x415
Seated Calf Raise 2x10 2x180lbs

[Mrricco]

9/10/13 Day 131 of Bulking

I usually weigh myself today, but went out drinking with my girl and her friends so it'd be inaccurate.

Body- My damn left bicep felt on fire after my workout today ouch.

GYM-Back/Bicep/Forearm/Core/Obliques

Back
Deadlift 2x4 2x3 4x335lbs (Up 10lbs)
Barbell GM 2x10 2x105lbs
Wide Grip Pull Down 3x8 3x200lbs
Wide Grip Cable Row 2x6-8 1x160lbs 1x150lbs (Up 10lbs)
Cable Row 2x8 2x160lbs

Bicep
CG Underhand Barbell Row 3x6-8 3x205lbs
Preacher Curls 3xFailure 3x105lbs
Weighted Chin Ups 3x10
Weighted Pull Ups 3x10

*did a few forearm weighted, a few ab stretches, weighted abs, and two oblique isolation*

[Mrricco]

9/12/13 Day 133 of Bulking

Feelin good, since i dropped my creatine I've dropped water weight. Which is alright, my lifts are going up or the same.

GYM- Legs/Core

Quads
Barbell Squat I tried 265lbs which I did 3 sets of it getting from 2-3 reps, and the reps wernt lookin to good. So went back to 255 and that felt fine.
Leg Press 2x10 2x900lbs (up 50lbs)
Leg Press Machine 2x15 2x430lbs (Felt Great)
Leg Extension Machine 2x10-15 (Felt alright)

Hammys
Single leg plated leg curl 3x6-8 3x180lbs (Felt great)
Stiff Leg Deads 3x10 3x235lbs (Up 10lbs)
Smith Machine Lunges 2x20 2x235lbs

Calf
Barbell Calf Raises 3x10 3x415lbs

*Did some core weighted, and core stretches*

[Mrricco]

9/13/13 Day 134 of Bulking Weigh In

Weight- Weighed in this morning at 152.6lbs which I dropped a ton of water weight. Going from 10-12 grams of creatine daily to 5 grams held me on a ton of water. I did it for stronger lifts, more water in muscles giving me more strength. But finally decided to go back down to normal for awhile. I look leaner, and I'd say on a chart my BF % went down by 1 %.

Diet- Noticing even eating at 3k calories im starting to lose, so been eating around 3500.

Body- Left bicep is sore, I might have pulled it. Started hurting on Tuesday.

GYM-Shoulders/MISC

Delts
DB OHP 2x8 2x70lb DB's (Could only do 2 sets because of my bicep)
Bar OHP 2x3 2x135lbs (Well I hit 2 plates, just low reps)
Front Delt DB Raise 2x20 2x60lb DB's
Side Delt DB Raise 2x10 2x35lb DB's (Might go up to 40 next week)
Rear Delt Bent DB Raise 2x10 2x55lb DB's
Cable Rear Delt Face Pulls 2x10

Traps
Barbell Shrugs 3x3 3x315lbs (Up to 3 plates, but low reps)
DB Shrugs 2x20 2x100lb DB's
EZ Bar CG Upright Row 3x8 3x115lbs

*Did a few weighted forearm, two obliques, two bicep, two triceps*

[steve1811]

It sounds like you are doing a great job. Your lifts are very impressive. Being down to 152, it really will make you look leaner Justin. Your November NPC Kentucky contest is getting closer, and I know that you will be cut, ripped and super-lean on Contest day.

[Mrricco]

9/16/2013 Day 137 of Bulking

GYM- Chest/Tricep/Calf

Chest
DB Incline Press 2x10 2x80lb DB's
DB Flat Press 2x10 2x90lb DB's
DB Decline Flys 2x10 2x65lb DB's
Incline Bench Press 2x5 2x185lbs
Flat Bench Press 2x3 2x225lbs
Decline Bench Press 2x3 2x235lbs

Tricep
Close Grip Bench Press 2x8 2x175lbs (Going up next week)
Reverse Grip Bench press 2x6 2x175lbs
Weighted Dips 2x20

Calf
Barbell Calf Raise 3x10 3x415lbs
Seated Calf Raise 2x20 2x180lbs

[Mrricco]

9/17/13 Day 138 of Bulking Weigh In

Weight- My weight is at 153.8lbs. I'll try and get new photo's in this Friday or Thurs.

Body- Today during workout I got the same problem as last week on deadlifts. My left bicep is killing me when stretched.

Diet- Trying to keep a steady healthy diet, but I keep getting distracted.

GYM-Back/Bicep/Forearm/Core

Back
Deadlifts 1x4 3x3 4x345lbs (Up 10lbs)
Bar GM 2x10 2x125lbs
Wide Grip Pull Down 2x5 1x8 2x215lbs 1x200lbs (Up 15lbs)
Wide Grip Row 2x8 2x160lbs (Up 1 more set)
Cable Row 2x10 2x160lbs (Feelin good)

Bicep
Underhand CG Barbell Row 3x6 3x205lbs (Felt better this week)
Weighted Chin Ups 3x10
Weighted Pull Ups 3x10
I usually do preacher curls but I said my bicep needs rest

*Did a few forearm stretches, some weighted obliques, weighted core, and core stretching*

[Mrricco]

9/19/13 Day 140 of Bulking

Body- Felt relaxed today

Diet- Need to eat way more im staying the same weight.

GYM- Legs/Core

Quads
Squat 5x4 4x265lbs 1x255lbs (Extra set this week, felt like a bitch but improvement)
Leg Press 2x10 2x900lbs (Felt good)
Leg Extension Machine 2x10-15 2x210lbs
Leg Press Machine 2x15 2x430lbs

Hammys
Stiff Leg Deads 3x8 3x235lbs
Smith Machine Lunges 2x10 2x235lbs
Single Leg Plated Leg Curl 3x10 3x190lbs (Up 10lbs)

Calfs
Seated Calf 2x10
Barbell Calf 3x10 3x405lbs

*Did some weighted core, and some core stretching*

[jaredmus]

good stuff in here
when ya came to nyc where did ya eat

[Mrricco]

good stuff in here
when ya came to nyc where did ya eat

There was a grocery store across the street that had plenty of grocery foods. In the back they had their own kitchen, where they cooked all this food. I ended up eating a gigantic philly cheese steak burger, two big slices of pizza (1 with chicken breast, and other with all this meat). Also ate at this bar and grill across the street from the 9/11 memorial which was awesome sense they had all this memorial items there (which we ate new york hot dogs)

[Mrricco]

9/20/13 Day 141 of Bulking Weigh In

Weight- Today weighed in at 153.6lbs on one scale, and another weighed in at 154.6lbs

GYM- Shoulder/Misc

Delts
DB OHP 3x6-8 3x70lb Db's (Had to have a spotter on 3rd set to assist)
Barbell OHP I tried 135lbs this week, was only able to get 1 rep sadly
DB Front Delt Raise 2x20 2x60lb DB's
DB Side Delt Raise 1x6 1x8 1x40lb Db's 1x35lb Db's (Up 5 lbs)
DB Rear Delt Raise 2x10-15 2x55lb Db's
Cable Rear Delt Face Pulls 3x10

Traps
Barbell Shrugs 3x5 3x315lbs (More reps this week)
DB Shrugs 2x20 2x100lb Db's
EZ CG Upright Row 3x5-7 3x115lbs

*Did a few sets of obliques, 2 sets of bicep, 2 sets of triceps, 4 sets of forearm*

[Mrricco]

9/23/13 Day 144 of Bulking Weigh In

Weight- One scale said today I weighed 157lbs the other said 156.6lbs. Ima try again tomorrow

Diet- Lowering calorie intake down a little.

Body- Feelin good, a little bloated.

GYM- Chest/Tricep/Calfs

Chest
DB Incline Press 2x10 2x80lb DB's
Db Flat Press 3x6-8 3x90lb DB's
DB Decline Flys 2x10 1x5 3x70lb DB's (Up 5lbs)
Cable Flys Each Pec 1x10
Flat Bench Press 2x3 2x225lbs
Decline Bench Press 2x3 2x235lbs
Incline Bench Press 1x5 1x3 185lbs

Triceps
Close Grip Bench Press 1x4 1x3 2x185lbs (Up 10lbs)
Reverse Grip 2x5 2x175lbs
Weighted Dips 2x10

Calfs
Barbell Calf Raise 3x10 2x405lbs 1x315lbs
Seated Calf Raises 3x10

[Mrricco]

9/24/13 Day 145 of Bulking

I couldnt do deadlifts today, I tried and failed, couldnt even manage one rep. My ass was a bit hurting, so I believe this was the case

GYM-Bicep/Back/Misc
GM Barbell 2x10 2x115lbs
Wide Grip Pull Down 3x6-8 3x215lbs
Wide Grip Row 2x5-6 2x160lbs
Cable Row 2x10 2x160lbs

Bicep
Weighted Pull Ups 3x10
Weighted Chin Ups 3x10
Barbell Row 3x6-7 3x205lbs
Preacher Curls 3xFailure 105lbs

*Did a few weighted forearm, weighted abs, some ab stretches, and two oblique exercises*

[Mrricco]

9/27/13 Day 147 of Bulking

Body- Ass was a little sore today

GYM- Legs/Core

Quads
Barbell Squat 4x5 1x2 4x265lbs 1x275lbs (Couldnt really get a proper 275, but its a new record)
Leg Press 2x10 1x900lbs 1x920lbs (Up 20lbs)
Leg Press Machine 1x20 1x430lbs
Leg Extension Machine 1x15 1x8 1x210lbs 1x230lbs (Up 20lbs)

Hammys
Single Leg Plated Leg Curl 3x6-8 3x180lbs
Smith Lunges 2x20 2x235lbs
Stiff Leg Deads 2x8 1x5 3x245lbs (Up 10lbs)

Calf
Barbell Calf Raise 2x10 2x405lbs
Seated Calf 3x10 2x180 1x135

*Did some core stretching, an weighted core*

[Mrricco]

Update, I know I havn't did this is awhile for pics, so here I am sitting at 154lbs.

[Mrricco]

9/27/13 Day 148 of Bulking Weigh In

Weight- Depending on scale, 154lbs and 154.4lbs

Body- Butt/lower back is kindda acheing

Diet- Eating high woo

GYM-Shoulders/Misc

Delts
DB OHP 2x10 2x70lb Db's (I couldnt get a 3rd set in, had to get help on 2nd set)
Barbell OHP 1x3 1x2 2x135lbs
DB Front Delt Raise 2x20 2x60lb DB's
DB Side Delt Raise 2x6-8 2x40lb DB's
DB Rear Delt Raise 2x10-15 2x55lb DB's
Face Pulls Cable 2x10-15

Traps
Barbell Shrugs 3x6-8 3x315lbs
DB Shrugs 2x20 2x100lb DB's
EZ CG Upright Row 3x6-8 3x115lbs

*Did 2 sets of triceps, 2 sets of biceps, 2 sets of forearms, 2 sets of obliques*

[Mrricco]

9/30/31 Day 151 of Bulking

Body- For some reason my ass is still hurting me

GYM-Chest/Tri/Calf

Chest
DB Incline Press 2x10 2x80lb DB's
DB Flat Press 2x10 1x6 3x90lb DB's
Bench Press Flat 2x3 2x225lbs
Decline Press 2x4 2x235lbs
Incline Press 1x5 1x185lbs
Cable Flys Each Pec 1x10

Triceps
Close Grip Bench 2x5-6 2x185lbs
Reverse Grip 2x4 2x175lbs
Weighted Dips 2x10

Calf
Barbell Calf Raise 2x10 1x15 2x405lbs 1x315lbs
Seated Calf Raise 2x10 1x10 2x180 1x135

[Mrricco]

10/1/13 Day 152 of Bulking Weigh In

Weight- 154.8lbs (good lean bulk, i suspect Friday when I weight again I'll be in the 154 still, hopefully 154.6 for a good lean weight gain)

Body- Ass didnt hurt today.

Sleep- Getting good sleep

Diet- Eating high, mostly clean with some dirty foods

GYM-Back/Bicep/Misc

Back
Deadlift 2x4 1x3 1x2 1x1 4x345lbs 1x355lbs (Up 10lbs)
Good Morning Barbell 2x10 2x125lbs (Up 10lbs)
Wide Grip Pull Down 3x5-7 3x215lbs
Wide Grip Cable Row 2x5-7 2x160lbs
Cable Row 2x6-8 2x160lbs

Bicep
Underhand CG Barbell Row 3x6 3x205lbs
Preacher Curls 2xFailure 3x105lbs
Weighted Pull Ups 2x10
Weighted Chin Ups 2x10

*2 sets obliques, 4 sets forearm, some ab stretching, and weighted abs*

[Mrricco]

10/3/13 Day 154 of Bulking

Body- Lower back/ass was feelin bad today. Was worried about doing Legs today.

Diet- Tomorrow I should know if I shoulder lower calories a little or stay the same.

GYM- Legs/Core

Quads
Barbell Squat 2x3 2x4 1x5 4x275lbs (More sets this week) 1x225lbs
Leg Press 2x8 2x940lbs (Up 20lbs)
Leg Extension Machine 2x10 2x230lbs (Extra set this week of 230)
Leg Press Machine 2x15 2x430lbs

Hammys
Smith Lunges 2x20 2x245lbs
Single Leg Plated Leg Curl 3x5-7 3x190lbs
Stiff Leg Deads 3x4-6 3x245lbs

Calfs
Barbell Calf Raise 2x12-15 2x365
Seated Calf Raise 3x10

*did some core stretching, and weighted core*