Chapter II: Jimmy Boards The Train To "Hulkville"...And Sporto's Driving!

[Jimmy29LI]

Passenger:

Name: Jimmy
Age: 32
Height: 5'11
Weight: 157lbs

Destination: Hulkville

Driver: Tommy Jeffers

Measurements: Currently in my Bodyspace Profile

Short Term Goal: Add Size & Strength, Learn to Utilize Carbs on a Bulk, Specifically Work on Back and Arm Development, Incorporate Certain Foods Back Into My Diet.

Long Term Goal: Possibly Hit the Stage in late 2010

5-Day Back & Arm Specialization Split

Day 1: Upper Body
Day 2: Lower Body
Day 3: Rest
Day 4: Chest & Back
Day 5: Legs
Day 6: Shoulders & Arms
Day 7: Rest

Cardio Protocol:

20 Min LISS 3x Per Week

Macros:

Fat: 65g
Carbohydrate: 230g
Protein: 200g
Calories: 2,305 Cals

Supplements:

Core ABC
Scivation Whey
AST Multi
Fish Oil
CMI Big

Notes:

I'm coming off a 16 week cut in which I dropped 25lbs and a considerable amount of body fat under the guidance of Tommy Jeffers. Now it's time to add some size and strength! I'm making a promise to myself that I will work as hard on this bulk as I did during the cut. Failure is not an option.

We're starting with a high volume split that will focus on different rep ranges throughout each workout. I'm excited to work on my weak points and build a strong base in which will make me a better bodybuilder.

I will be tracking my progress by weighing in daily and taking weekly measurements/pics.

The starting macros are roughly 500 calories over where I ended my cut. I will continue to eat clean, while throwing in some occasional simple carbs.

Here is the link to my last journal, which will give you some background information, pics and the progress I made on the cut.

Chapter: I http://forum.bodybuilding.com/showth...hp?t=111271351

The train has left the station...

[devo09]

Oh ya, your strength is going to absolutely skyrocket over these next few weeks/months

[muscleandgains]

what up jimmy! lets roll!!

[jaim91]

I'm in the top 5 posts! And top 5 groupies! (prolly top 2 groupies second only to the Major)

KILL IT JIMMY!

(Will WE be getting the weekly pics?? )

[AllGenetix]

in. holla!

[Vytis]

I'm in for the madness too. If you'll be half as successful at the bulk as you were with your cut then were in for quite the transformation. Let's get to work Jimmy!

[thom2355]

Get F***ing Huge Jimmy!


The smart (read: lean) way of course.

[Young9]

OH YESH!
Im IN fa sho!
this is going to be awesome...
whats CMI BIG Jimbo?

[Adrenaline690]

I know you've got my back and you know I've got yours

Can't wait to see how things turn out for you especially considering how your results were with your cut.

I'll be posting as much as I can brother

hopefully I will be the next one making a journal soon

[MoEcho]

OMGOMGOMG! I'm so excited I can barely stand it! I'm so looking forward to boarding this train with you baby!! BIG things coming your way!! BIG LATS, BIG CHEST, BIG ARMS!!

PS - We are eating the same amount again! HOLLA!!

MoStoked!!!

[LayzieBone085]

You know your boy is tagging along, in for the ride and to see where you go on your lean bulk.

Wow at the outline, totally dropped all your HIIT, and you have 2 days of complete rest

Man, you are living the dream world right now compared to the pain you were going through.

Time to fire it up Jimbo. Progress is to be made, and time will determine how things will go.

Good luck

[CM82682]

I'm in for this, obviously.

Ready for the ride bro!

BTW, I hope you enjoyed yourself during the Superbowl and had something off the diet, you deserved it!

[Jimmy29LI]

Originally Posted by devo09

Oh ya, your strength is going to absolutely skyrocket over these next few weeks/months

Maybe someday I can put up some big numbers like you. lol

Originally Posted by muscleandgains

what up jimmy! lets roll!!

No doubt...I'm amped.

Originally Posted by jaim91

I'm in the top 5 posts! And top 5 groupies! (prolly top 2 groupies second only to the Major)

KILL IT JIMMY!

(Will WE be getting the weekly pics?? )

How did I know you were going to ask about pics?! Not sure...I was thinking of doing monthly update pics. Would that be ok Baby? Since you are a top 2 groupie your input is important.

Originally Posted by AllGenetix

in. holla!

Do I get a free bottle of Core ABC? Thanks for following man.

Originally Posted by Vytis

I'm in for the madness too. If you'll be half as successful at the bulk as you were with your cut then were in for quite the transformation. Let's get to work Jimmy!

I'm going all out Rob. This bulk WILL be successful...no doubt.

Originally Posted by thom2355

Get F***ing Huge Jimmy!

The smart (read: lean) way of course.

Roger that! Paul always with the words of wisdom.

Originally Posted by Young9

OH YESH!
Im IN fa sho!
this is going to be awesome...
whats CMI BIG Jimbo?

Thanks Nick...I need to get some size in order to keep pace with you yougin's. CMI Big is a bedtime creatine/glutamine/sleep supplement. I found a bunch of tubs on clearance at Vitaminshoppe...tried it a few months ago and got hooked. I have like 3 tubs left too!

Originally Posted by Adrenaline690

I know you've got my back and you know I've got yours

Can't wait to see how things turn out for you especially considering how your results were with your cut.

I'll be posting as much as I can brother

hopefully I will be the next one making a journal soon

Big A is along for the ride...Booyah! You'll be back soon. I know it!

Originally Posted by MoEcho

OMGOMGOMG! I'm so excited I can barely stand it! I'm so looking forward to boarding this train with you baby!! BIG things coming your way!! BIG LATS, BIG CHEST, BIG ARMS!!

PS - We are eating the same amount again! HOLLA!!

MoStoked!!!

I saved a seat for my Baby Diesel but you're welcome to sit on my lap! I'm no longer eating like an anorexic school girl so hopefully I'll beat you to 165lbs.

Thanks for the comments in my bodyspace...It made my day!

Originally Posted by LayzieBone085

You know your boy is tagging along, in for the ride and to see where you go on your lean bulk.

Wow at the outline, totally dropped all your HIIT, and you have 2 days of complete rest

Man, you are living the dream world right now compared to the pain you were going through.

Time to fire it up Jimbo. Progress is to be made, and time will determine how things will go.

Good luck

The carbs, the new program, the lack of cardio...Is this heaven?

Hurry and finish cutting up so we can both get our bulk on!

Originally Posted by CM82682

I'm in for this, obviously.

Ready for the ride bro!

BTW, I hope you enjoyed yourself during the Superbowl and had something off the diet, you deserved it!

CM's in the house! I hate to tell you this Craig, but...I didn't cheat during the Superbowl.

[Jimmy29LI]

Day 1 - February 2nd, 2009

Mondays Macros:
Fat: 65g
Carbohydrate: 230g
Protein: 200g
Calories: 2,305 Cals
Weight: 157lbs

Upper Body

Incline Supported DB Rows
50 x 8
50 x 8
50 x 8

Rack Chins
50 x 10
50 x 8
50 x 8

Close Grip Cable Rows
110 x 12
110 x 10
100 x 10 RP Set 5

Seated DB Presses
65 x 7
65 x 6
65 x 5

Side Cable Delt Raises
35 x 12
35 x 12

Incline DB Presses
60 x 8
60 x 8
60 x 8

Incline DB Flys
40 x 12
40 x 10

DB Curls
40 x 6
40 x 5
40 x 5

Concentration Curls
20 x 7
15 x 8

1-Arm Negative Preacher Curls
40 x 5

Overhead Rope Extensions
65 x 8
65 x 7
65 x 6

Pushdowns
80 x 10
80 x 7

Abs

Weighted Rope Crunches 4 Sets
Hanging Leg Raises 3 Sets

Notes:

I can really get used to this bulking thing. I had a nice sized bowl of wheat pasta before my workout and energy was through the roof. I definitely needed it because this workout was intense! I had a blast with the high volume and I have a feeling tomorrow will greet me with some DOMS. Have I mentioned that I'm in carb heaven?!

Legs Tomorrow!

[thebasil]

Hell yeah bro...gonna be sick in this log. No need for further explanation

[Vytis]

Carbs are back and the workouts are already getting crazy....I'm seeing big thing in your future Jimmy!

[Carlito99]

After seeing this, I miss my old recomp plan .. lol

Can't wait to see the progress!

[thom2355]

That, Sir, is some volume!

Did you happen to superset some of those, I hope?

[Major T]

Hot DIggity!! That's a workout WOOO!

I'm with ya on the carb energy. Can't wait to put it to good use tomorrow!!

You really kicked royale butt today. SAWEET!

[SexyBack]

Good luck on your goals Jimmy!
Your new avi is HOT! *drool*

[LayzieBone085]

Oh hey.. you eat over 400 more calories then me a day and get to annihilate your body to shreds and get 2 rest days a week

you no longer are my friend

[Jimmy29LI]

Originally Posted by thebasil

Hell yeah bro...gonna be sick in this log. No need for further explanation

If this program doesn't get me to grow...then nothing will! It's on, Homeboy.

Originally Posted by Vytis

Carbs are back and the workouts are already getting crazy....I'm seeing big thing in your future Jimmy!

The carbs are f'ing GLORIOUS. I can't wait to hit up todays leg workout with lots of fuel in the tank.

Originally Posted by Carlito99

After seeing this, I miss my old recomp plan .. lol

Can't wait to see the progress!

Thanks C. You're recomp was freakin' perfect. Hopefully I can rockout something similar.

Originally Posted by thom2355

That, Sir, is some volume!

Did you happen to superset some of those, I hope?

I'm not used to that kind of volume, but the pump was rediculous and this is the first time I've been sore in a long time.

I kept very short rest periods so no supersetting was needed.

Originally Posted by Major T

Hot DIggity!! That's a workout WOOO!

I'm with ya on the carb energy. Can't wait to put it to good use tomorrow!!

You really kicked royale butt today. SAWEET!

I wanna see the carnage you display in the gym tomorrow! Hit it hard, Baby.

Originally Posted by SexyBack

Good luck on your goals Jimmy!
Your new avi is HOT! *drool*

*Blush*

Originally Posted by LayzieBone085

Oh hey.. you eat over 400 more calories then me a day and get to annihilate your body to shreds and get 2 rest days a week

you no longer are my friend

You'll be here soon enough Bobbo...Take full advantage of your cut! The carbs can wait a little longer.

[jaim91]

I bet that in the first week, you'll lose because your metab/muscklez will EAT UP those carbs for sure!!!!

Then, you're gonna get your grow on, and HULKIFY yourself....

[thom2355]

Originally Posted by Jimmy29LI

I kept very short rest periods so no supersetting was needed.

I see. I guess that it was still a little shorter workout than your use to, what with the lack of ridiculous cardio and all.

[muscleandgains]

scooped some core abc , we will see how this thing works, whole wheat paste with spinach , crushed garlic and a bit of olive oil is my fav thing ever

[whatnow5]

IN! Time to get your grow on. You body is just going to suck those cals up after dopping that much weight

[AWD_TURBO]

IN, Looking forward to the progress!

[CM82682]

Id say that was a pretty solid first day on the lean mass phase, maybe just a little more volume next time

How long do you anticipate bulking? Any specific goals your looking to reach by the end of the bulk?

[Jimmy29LI]

Originally Posted by jaim91

I bet that in the first week, you'll lose because your metab/muscklez will EAT UP those carbs for sure!!!!

Then, you're gonna get your grow on, and HULKIFY yourself....

I hope it goes to my muscles instead of my stomach.

Originally Posted by thom2355

I see. I guess that it was still a little shorter workout than your use to, what with the lack of ridiculous cardio and all.

It was MUCH shorter compared to my previous cardio marathons. lol It felt weird to leave the gym without doing cardio!

Originally Posted by muscleandgains

scooped some core abc , we will see how this thing works, whole wheat paste with spinach , crushed garlic and a bit of olive oil is my fav thing ever

Good deal on the Core ABC...I hope you like it! Sounds good, add some beef or chicken and your set!

Originally Posted by whatnow5

IN! Time to get your grow on. You body is just going to suck those cals up after dopping that much weight

I hope so! The energy boost is kicking in already.

Originally Posted by AWD_TURBO

IN, Looking forward to the progress!

Thanks man...Welcome.

Originally Posted by CM82682

Id say that was a pretty solid first day on the lean mass phase, maybe just a little more volume next time

How long do you anticipate bulking? Any specific goals your looking to reach by the end of the bulk?

You know how I love high volume!

We're just going to take it one week at a time and whether that leads into mini-bulk/cuts or a long slow bulk remains to be seen. I don't have a specific weight number in mind because who the hell knows how I'll look at that weight. The mirror and pics won't lie.

[Jimmy29LI]

Day 2 - February 3rd, 2009

Tuesdays Diet:
Fat: 65g
Carbohydrate: 230g
Protein: 200g
Calories: 2,305 Cals
Weight: 157lbs

Lower Body

BB Squats
245 x 5
245 x 5
245 x 5

SLDL's
255 x 5
255 x 4
255 x 4

Leg Extensions (Sporto Method)
140 x 10
140 x 8
130 x 8

Leg Curl (Sporto Method)
60 x 15
60 x 12

Leg Press Calves (2 up, 3 down, 2 stretch at bottom)
230 x 12
230 x 8
230 x 7

Rotary Calves (2 up, 3 down, 2 stretch at bottom)
100 x 10
100 x 8
100 x 8 Dropset

20 Min LISS Cardio

Notes:

I went after it today! I tightened up my squat and SLDL form which made for one hell of a good leg session. I decided to do one of my LISS Sessions today in hopes of warding off the DOMS tomorrow. I'm going to go eat a whole butt load of oats now.