Psycho's 1st Ever Bulk

[psychodiver9]

This bad boy is my dinner tonight. Grill is going.

It's about to damn storm so doubt ill get to run tonight. Still got about 400 cals to play with after dinner

[psychodiver9]

I got my run in as re weather held off. Got some thunder but no rain that we desperatly need. Looks like Irene will bring some. Felt like I was making a good pace but ended up about the same as usual.

Finished the day off by eating homemade banana ice cream and a snickers almond. Final macros
3589 163.5/335/219.5

[psychodiver9]

Back Day
Inverted Rows 3x1e
Assisted Pull ups 3x10(yeah a bit sissy but I suck at pullups)
RDL 135x10 225x6 295 3,5,5,5,5(only reason I failed in first set is I tried double overhand grip, may invest in straps)
Lat Pulls 160 2x10, 8
DB row 5x6 (been doing 5x5 but can do it consistently so added a rep to each set. May switch to 4x10 or go to barbell rows)
Usually do an extension exercise but machines in use and had to go to workd

Diet
White choc wonderful banana sandwich and protein shake preworkout
Chickfila 2 chicken biscuits post
Snack of apple and pro bar
Lunch was chilli. That's it so far

[psychodiver9]

Final macros for day
3520 135/404/202

Didn't run tonight. Stomach been upset and after I cut grass and cooked dinner just got too late. Maybe tomorrow. Going to make my overnight oats not for tomorrows pre workout meal

[psychodiver9]

It seems nobody cares but this helps me so I'm going to keep at it. Did shoulders today. Basically same routine as last week. Incresed weight on 1 arm press. Missed last rep of upright rows. I also tried a double OH grip for shrugs but could only get 3 reps. Grip sucks
I feel very tired today. I guess that's why they call it hump day. Plan to run tonight and get to bed early. I have definitley noticed that I feel more bloated and stomach upset this week since increasing cals this week (sorry Mandy). Weigh in will be interesting this week.

Diet so far
Overnight proats
Protein shake
Yogurt with blueberries and a cliff bar(oh no da soyz)

I need to do an ab day, its been about a week. I've noticed I don't make it a point to do abs while bulking as often as I did. I guess I feel like they aren't gonna show so why bother. Also I'm back at work now so less time to spend in gym

[Xenic]

OP you like cottage cheese? i know some people dont but i always try to get some in b4 bed.

[psychodiver9]

OP you like cottage cheese? i know some people dont but i always try to get some in b4 bed.

No I hate it. What the heck does that had to do with anythig I've posted?

[Xenic]

No I hate it. What the heck does that had to do with anythig I've posted?

well, i for one can't stomach casein shakes. but cottage cheese provides a good source of casein protein… On a bulk, I've always found this to be beneficial.

[psychodiver9]

well, i for one can't stomach casein shakes. but cottage cheese provides a good source of casein protein… On a bulk, I've always found this to be beneficial.

Why?

[lovingit]

It seems nobody cares but this helps me so I'm going to keep at it. Did shoulders today. Basically same routine as last week. Incresed weight on 1 arm press. Missed last rep of upright rows. I also tried a double OH grip for shrugs but could only get 3 reps. Grip sucks
I feel very tired today. I guess that's why they call it hump day. Plan to run tonight and get to bed early. I have definitley noticed that I feel more bloated and stomach upset this week since increasing cals this week (sorry Mandy). Weigh in will be interesting this week.

Diet so far
Overnight proats
Protein shake
Yogurt with blueberries and a cliff bar(oh no da soyz)

I need to do an ab day, its been about a week. I've noticed I don't make it a point to do abs while bulking as often as I did. I guess I feel like they aren't gonna show so why bother. Also I'm back at work now so less time to spend in gym

I care.

No ab day. Just throw in an ab exercise (like 3 sets) once or twice a week if you want. I do leg raises/hanging leg raises, weighted decline crunches, or ab wheel...I choose one of those 3 and do abs once or twice a week.

[Xenic]

Why?

Casein is the perfect protein to take before bed because it promotes a sustained anti-catabolic environment. It's slow digestive characteristics are particularly useful because your body goes into a starvation state when you're sleeping.

In one study, researchers gave healthy subjects 30 grams of either whey protein or casein protein and made several measures of the anabolic and catabolic effect for 7 hours after the meal.2 Whey protein resulted in a rapid increase in blood amino acids and protein synthesis, but it was short-lived. Casein, on the other hand, resulted in a prolonged increase in blood amino acids that resulted in a 34% reduction in protein breakdown. The net protein balance remained more positive after intake of casein protein over a 7-hour period. The superior long-lasting effect of casein was attributed to a delayed gastric emptying and slower absorption rate from the gastrointestinal tract to the blood.

It's debatable how significant the effects are... but i've personally noticed a difference.

[psychodiver9]

I care.

No ab day. Just throw in an ab exercise (like 3 sets) once or twice a week if you want. I do leg raises/hanging leg raises, weighted decline crunches, or ab wheel...I choose one of those 3 and do abs once or twice a week.

Thanks. I needed that. Feeling fat and bloaty past few days. Funny part is my wife commented today that my stomach was getting flatter (it was genuine I havent mentioned feeling fat to her). I usually do 2 sets of 3-5 an exercises a couple days a week but lately just haven't cared/had time to. Didn't really mean a day dedicated to abs

Xenic why you trollin my log?

[PBateman2]

Subbed!

Good stuff thus far.

Let's see more PRs. Are you noting these? How has your weight progressed? Progress pics? Measurements?

I know this is a log in the nutrition section and people like their food pics and big bowls of cereal but focus on your training. Rest is fluff to be honest. Be descriptive. For example, once you have finished your session...what's your goal for the next time you do that session again? State it. Then when the next session comes around...nail it. Accountability for yourself and for others to see.

Will definitely follow!

[psychodiver9]

Thanks man really means alot to have you on board! I'm really loving the PRs for sure. I havent done any measurements yet as it's only been about 3 weeks. I've actually lost weight from the start so I'm still upping cals to find the right amount
I do track lifts and I'm improving in all areas. I make notes and try to increase weight or reps in at least one lift per body part each week. I'm intentionally decreasing squat weight as j know I'm not going to parallel. I've noticed the DOMS go up since I've been focusing on form. Leg day tomorrow actually

[PBateman2]

Thanks man really means alot to have you on board! I'm really loving the PRs for sure. I havent done any measurements yet as it's only been about 3 weeks. I've actually lost weight from the start so I'm still upping cals to find the right amount
I do track lifts and I'm improving in all areas. I make notes and try to increase weight or reps in at least one lift per body part each week. I'm intentionally decreasing squat weight as j know I'm not going to parallel. I've noticed the DOMS go up since I've been focusing on form. Leg day tomorrow actually

Oh I see. Three weeks still relatively early. I just briefly read through your log.

Looks like you are on track for the most part. Will look forward to the legs session tomorrow. Back and legs...what it is all about

Train hard.

[psychodiver9]

I agree. Love back,leg, and chest. Arm ad shoulders pretty boring to me

[phozosado]

I've been reading, actually. Just subbed. Start my very first bulk (at least the first one not fueled by massive amounts of drugs and alcohol) in ten years in a few weeks, so I've been reading your progress fairly closely. Keep it coming! I'm learning a lot of what to expect.

[psychodiver9]

I've been reading, actually. Just subbed. Start my very first bulk (at least the first one not fueled by massive amounts of drugs and alcohol) in ten years in a few weeks, so I've been reading your progress fairly closely. Keep it coming! I'm learning a lot of what to expect.

Thanks for stopping in. Do a log when you start and I'll repay the favor.

After Noon eats were some jerky,popcorn, banana with dark choc almond butter.
Dinner was tilapia, potato, broccoli
Just got back from my run. About 3.5 miles which im pretty sure is the longest I've run I. My life. No knee pain which is good. Had to work through tight hammies from rdl and a little stomach upset (probably just didn't wait long enough). Now got cookies an cream sludge (with casein for my troll up there) an homemade banana ice cream. Then bed

[psychodiver9]

Learned a valuable lesson today. Doing legs in the AM after a long evening run sucks, but I made it through. Here's my routine

Walking Lunges 45s 3x8 per leg (usually do squats first but racks were full, surprising for 530 am)
Squats-BWx12 45x10 135x8 225x6 275 5x5. I dropped another 20lbs from last week to really focus on form. I still have room to go lower. Think I'm going to keep weight the same for next week and not run the night before
Standing calf raise 260 3x12
Leg curls 140 2x10, 8 or 9 last set (this was a weight increase)
Goblet squat 90 4x12
Glute press 110 3x10 per leg
Holly hell did I sweat this am

Diet so far
Banana and white choc wonderful sammy pre
Pro shake post
Zone bar and blueberries.
Ill fill in rest of diet later but I am doing the "iifym" thing and having half a pint of B&J later

[lovingit]

I've been reading, actually. Just subbed. Start my very first bulk (at least the first one not fueled by massive amounts of drugs and alcohol) in ten years in a few weeks, so I've been reading your progress fairly closely. Keep it coming! I'm learning a lot of what to expect.

I bulked primarily on alcohol my last bulk. srs

psycho - Do you feel grumpier than usual? I have bulk rage or something and I can't figure out why. Maybe it's just stress with school starting for the kids, but I feel pissed and angry a lot. You'd think I'd be happy bulking. wth

[phozosado]

Legs this morning? I was wondering about that after your post last night. Especially lunges. Rough. Still killed it, though.

[phozosado]

I bulked primarily on alcohol my last bulk. srs

Yep. It's amazing how much damage that can do.
....though it IS cocktail night....

[psychodiver9]

I bulked primarily on alcohol my last bulk. srs

psycho - Do you feel grumpier than usual? I have bulk rage or something and I can't figure out why. Maybe it's just stress with school starting for the kids, but I feel pissed and angry a lot. You'd think I'd be happy bulking. wth

Not that I've noticed. I've been slightly grumpy as I've had some stomach/gas issues. Not to get too graphic but not regular pre workiut then gassy all day. I think its just due to increrased carb/fiber. I've actually noticed it can be a chore to get cals in some days. I find myself with a bunch left at the end of the day. Gotta get used to that

Phoz-i didn't think about it till after my run. Initially I planned to run tues night and legs were scheduled for friday. I got busy tues night so I skipped it and I moved leg day up as I'm going diving sat and wanted my legs fresher

[lovingit]

Hmm it's probably just normal stress grumpiness. Ugh I had a weird twinge of nausea and now the shakes and I'm going to train....legs. I don't see this going well....

[AWD_TURBO]

A little late but IN. Back reading to catch up now*

Juggernaut status in no time man!

[PBateman2]

Solid leg session! Good selection of exercises. PR on leg curls...nice work!

What B&J flavor for tonight?

[psychodiver9]

Solid leg session! Good selection of exercises. PR on leg curls...nice work!

What B&J flavor for tonight?

Thanks. I feel bad lowering weights on squats but know it's better for me.

I got Everything but the sink. Never tried it. Was having a hard time deciding and this had a bit of it all as the name says. So many I want to try

[psychodiver9]

No major excitement with the rest of my food other than half a pint of BJ Everything but the sink. Wow I forgot what I've been missing. This was a good one. It was fun not knowing what you'd get in each bite. Gotta do this more often.
Final macros 3568 147/383/205

[psychodiver9]

Walked the dog this am. Holy hell are my legs sore and tired.

Here is breakfas. Oatmeal protein blueberry walnut pancakes and bacon. About half eaten at pic.


Arms today after work. Boring

[hockeytownfan]

It seems nobody cares but this helps me so I'm going to keep at it. Did shoulders today. Basically same routine as last week. Incresed weight on 1 arm press. Missed last rep of upright rows. I also tried a double OH grip for shrugs but could only get 3 reps. Grip sucks
I feel very tired today. I guess that's why they call it hump day. Plan to run tonight and get to bed early. I have definitley noticed that I feel more bloated and stomach upset this week since increasing cals this week (sorry Mandy). Weigh in will be interesting this week.

Diet so far
Overnight proats
Protein shake
Yogurt with blueberries and a cliff bar(oh no da soyz)

I need to do an ab day, its been about a week. I've noticed I don't make it a point to do abs while bulking as often as I did. I guess I feel like they aren't gonna show so why bother. Also I'm back at work now so less time to spend in gym

In on this one. Just saw you had one in your signature. I'm going to be bulking in a few months. Watching this log with interest.

Subbed!

Good stuff thus far.

Let's see more PRs. Are you noting these? How has your weight progressed? Progress pics? Measurements?

I know this is a log in the nutrition section and people like their food pics and big bowls of cereal but focus on your training. Rest is fluff to be honest. Be descriptive. For example, once you have finished your session...what's your goal for the next time you do that session again? State it. Then when the next session comes around...nail it. Accountability for yourself and for others to see.

Will definitely follow!

You always have some good advice man. Also a very interesting log. Whenever I feel like I'm not pushing myself hard enough (in the gym or otherwise) I ask myself if I'm taking today for granted. Works so well. Words of wisdom you have.

I bulked primarily on alcohol my last bulk. srs

psycho - Do you feel grumpier than usual? I have bulk rage or something and I can't figure out why. Maybe it's just stress with school starting for the kids, but I feel pissed and angry a lot. You'd think I'd be happy bulking. wth

Could be the more food + more weights lifted = more testosterone, thus rage But really, it IS more stress on your body.