Race Against Winterwolf - Swoll As A Bull U Mad!?

[TkOliTk]

New journal . I'm back too bulking now, cleaner and leaner this time. Basically me and wintermule (a.k.a. Winterwolf) are having a little friendly competition. We both weigh around 160-165 depending on stuffs lol, pretty much the same height. He is leaner however, yes mad! .

Starting Stats:

Weight -163.6lbs (As of this morning)

Height - 5'8-5'9 (Haven't actually measured in AGES will try to get more accurate measurement soon)

Bodyfat - 10-12% (I don't really know, people have guessed between those ranges though, so yah)

Recent Lifts:

Benchpress 102kg/225x7 (Last workout)

Deadlift 157.5kg/347lbsx5 (Haven't deadlifted in a few weeks now...Needed a rest from em' Back to it now though )

Squat 112.5kg/248lbsx5 (Needs work)

Workout Routine:
I'm doing Iron Addicts Power Based Routine, me n' Winterwolf be on the same routine too. OH YEEE!

Monday:
Squat 3x5
Stiff Legged Deadlift 3x10 (try 225lbs first time I do these)
Barbell Backrow 4x6
Barbell Curl 3 x 8
Calf Raises 3 x 15

Tuesday: 20Minute Cardio

Wednesday:
Bench Press 3x5
Incline Dumbbell Bench Press 4 x 8
Seated Dumbbell Shoulder Press 3 x 8
Overhead Tricep Extensions 3 x 10
Ab work 3 x 10

Thursday: 20Minute Cardio

Friday:
Deadlift 3 x 5
Front Squat 2 x 10
Chinups 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

4th workout After TWO DAYS OFF
Monday:
Incline Dumbbell Press 3 x 5, or 3 x 3
Dips 4 x 8
Upright Rows 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

Goals:
I'm not gonna say a specific weight goal, cause that always seems to end bad (either gaining to much fat to reach a certain weight) Or not gaining enough and being dissapointed about it haha. But bodyparts I want BIGGER are:
Delts
Arms
Legs
Lats
Of course I just wanna grow overall, but ya those bodyparts I specifically want better.

Stuff:
I'm just coming off a cut. So i'm goin to slowly be adding more cals weekly and making sure I don't gain too much fat back. Probably be trying to gain around 0.5lbs a week, but we'll see. First week i'll probably add some water weight too, but that's no biggie. Anyway i'll be starting on probably 2,300 cals this week, see how that goes. And here are some pics:

[Saint_James]

You look way bigger than 163 (in a good way).

Also, impressive as hell lifts man, i can see how you bench so much with that big ol' chest ya got there.

[TkOliTk]

Originally Posted by Saint_James

You look way bigger than 163 (in a good way).

Also, impressive as hell lifts man, i can see how you bench so much with that big ol' chest ya got there.

Thanks brah, you mirin'? I gotta work on my upper chest more though, So incline presses are more of a priority now .

[TkOliTk]

Gonna hit back, bi's and legs in about an hour , first day of Iron Addicts routine. Started at like the end of the week, but whatevs, can't wait xD!

[olibeast]

sub'd. love this routine

[TkOliTk]

Originally Posted by olibeast

sub'd. love this routine

Thanks man!

[TkOliTk]

LT: Last time
TT: This time
Red: PR

I won't bother posting warm ups, not much point in it really . As it's a new routine to me, everything here will be considered a PR.

Deadlift

LT: N/A
TT: 303lbs x 5, 303lbs x 5, 303lbs x 5

Deads weren't too hard, so that should increase by about 5lbs for per week for a little while .

Front Squat

LT: N/A
TT: 104lbs x 10, 104lbs x 10

These are completely new to me, so i'm mainly trying to get the form down, was hurting my wrists when I was holding it :\, anyone have any suggestions?

Ez-Bar Curl

LT: N/A
TT: 66lbs x 8, 66lbs x 8, 66lbs x 8

Very strict form, were pretty easy so i'll up that a little next time too .


Closegrip Chinups

LT: N/A
TT: BW x 6, BW x 6, BW x 6, BW x 6.

Wasn't sure whether to do these widegrip or closegrip? Suggestions are very welcome.

Standing Barbell Calf Raises

LT: N/A
TT: 148lbs x 15, 148lbs x 15, 148lbs x 20

Most fun i've with a workout in a while now , was losing motivation. I think this is exactly what I need! I'll post up the macros for the day later .

[olibeast]

nice deadlifting bro, im actually doing the same workout tonight so we are sync'd up.

in the front squats are you actually holding onto the bar as in all fingers wrapped around it?

[TkOliTk]

Originally Posted by olibeast

nice deadlifting bro, im actually doing the same workout tonight so we are sync'd up.

in the front squats are you actually holding onto the bar as in all fingers wrapped around it?

Thanks man! I have it resting on my shoulders and my wrist and fingers are like bent back to keep it steady, know what I mean?

[olibeast]

Originally Posted by TkOliTk

Thanks man! I have it resting on my shoulders and my wrist and fingers are like bent back to keep it steady, know what I mean?

yeah sort of. i jus have 2 or 3 fingers on the bar just keeping it balanced. it may just be, as you said, its new exercise to you so flexibilty might be the problem. i had the same issues when i started front. what i found really helped was to do extreme stretching in the wirsts and triceps, this helped my get the flexibilty that i needed.

also play around with your grip width, my hands end up a little bit wider than shoulder width apart and i point my elbows out quite far, i find this the most comfortable. im sure you will get used to it.

hope that makes sense and helped a little.

sick physique aswell man, you look a alot bigger for the weight.

[TkOliTk]

Originally Posted by olibeast

yeah sort of. i jus have 2 or 3 fingers on the bar just keeping it balanced. it may just be, as you said, its new exercise to you so flexibilty might be the problem. i had the same issues when i started front. what i found really helped was to do extreme stretching in the wirsts and triceps, this helped my get the flexibilty that i needed.

also play around with your grip width, my hands end up a little bit wider than shoulder width apart and i point my elbows out quite far, i find this the most comfortable. im sure you will get used to it.

hope that makes sense and helped a little.

sick physique aswell man, you look a alot bigger for the weight.

Ye your probably right man , I definatly enjoyed the front squats tho i'm loving this routine already! Haha. And thanks man, I is bulking very cleanly this time, not just gonna bump my cals up to like 3000-3,500 like I used to, i'ma pace my self and start slow with the cals N' see how I gain weekly xD. Good luck with your goals too man!

[ShayThor1989]

Looking beast brah

[user787877877]

Huge and good numbers. read around on IA.com..lotta stuff to learn there.

[TkOliTk]

Originally Posted by ShayThor1989

Looking beast brah

Cheers man

Originally Posted by EnoughZakary

Huge and good numbers. read around on IA.com..lotta stuff to learn there.

Ye i've been reading around on that site quite a bit since you showed me it actually hehe, seems alot more imformative then here...:P

[NTT91]

did u say you're NOT gonna be eating 3,000-3500? 3000 is probably like maintenence for you.

[TkOliTk]

Originally Posted by NTT91

did u say you're NOT gonna be eating 3,000-3500? 3000 is probably like maintenence for you.

Well I only weigh 163-165, plus i've just come off a cut so I want to slowly add in more cals each week so I can monitor everything properly. Plus i'm also reading up alot on nutrition when bulking, read a couple layne articles and some stuff over at I.A. Anyone got any good suggestions/reads on bulking approach?

[NTT91]

Originally Posted by TkOliTk

Well I only weigh 163-165, plus i've just come off a cut so I want to slowly add in more cals each week so I can monitor everything properly. Plus i'm also reading up alot on nutrition when bulking, read a couple layne articles and some stuff over at I.A. Anyone got any good suggestions/reads on bulking approach?

What I've been doing is a 40/30/30 (C/P/F) which has added a lot of mass onto my frame while keeping fat gains to a minimum. On rest day I lower carbs to about 25% of total calories (about 200 grams) and up the fat intake. This works as a small carb cycle which will keep you leaner. Hope this helps.

[Saint_James]

You look like you burn carbs easily (correct me if im wrong)

soo i'd do with a 50/30/20 C/P/F

And start at maintanance after a cut, which for you must be around 2700-3000.

[TkOliTk]

Originally Posted by NTT91

What I've been doing is a 40/30/30 (C/P/F) which has added a lot of mass onto my frame while keeping fat gains to a minimum. On rest day I lower carbs to about 25% of total calories (about 200 grams) and up the fat intake. This works as a small carb cycle which will keep you leaner. Hope this helps.

Cheers, yeah on rest days i'll most likely lower carbs a little and raise protein or fat.

Originally Posted by Saint_James

You look like you burn carbs easily (correct me if im wrong)

soo i'd do with a 50/30/20 C/P/F

And start at maintanance after a cut, which for you must be around 2700-3000.

I have no idea how well I burn carbs to be honest with you, last time I bulked I just ate LOADS of carbs N' protein. Tryin' to be a little smarter with it this time and actually learn something about my body lol. This is a pic from the last time I bulked though and I was eating loads every 2-3 hours, all clean food still:



Is there a way to determine if I burn carbs well or not? Besides of course trial and error.

[Saint_James]

Well what i go by is that if you were lean as a child, since almost all you ate were carbs then you burn carbs well.

Also if your active, then you'll need more carbs for teh energiez.

Also you look pretty lean in the post-bulk pic, you just hold almost all of your fat in your lower stomach.

[TkOliTk]

Originally Posted by Saint_James

Well what i go by is that if you were lean as a child, since almost all you ate were carbs then you burn carbs well.

Also if your active, then you'll need more carbs for teh energiez.

Also you look pretty lean in the post-bulk pic, you just hold almost all of your fat in your lower stomach.

I was SUPER fat when I was a kid, but man I ate LOOOOOOADS...so that doesn't help me unfortunatly haha...Man if only I was lifting weights when I was a little kid, at least then when I cut down I woulda had loads of muscle awaiting me . Any other suggestions on finding out if I burn carbs well? And course I is active, I lift weights xD hehe, also throwing in like 2 sessions of cardio a week.

[TkOliTk]

Macros for the day, as you can tell I ventured over 2,300 a fair bit . What can I say I was hungry..Anyhoo it's no biggie xD

2820, 280g Carbs, 215g Protein, 65g Fat.

[NTT91]

Originally Posted by TkOliTk

Macros for the day, as you can tell I ventured over 2,300 a fair bit . What can I say I was hungry..Anyhoo it's no biggie xD

2820, 280g Carbs, 215g Protein, 65g Fat.

dont worry bout it man. You were hungry and you listened to your body.

[TkOliTk]

Rest day today . Big part of growing though so !

Macros for the day 2300, 200g Carbs, 200g Protein, 65g Fat.

it's not EXACT but pretty close. On a side note, getting a little better at guitar daily . Loving it!
Oh and I weighed 164lbs today! WOOT lol. Just from the carbs being introduced into my system again.

[olibeast]

benching tomorrow brah?

what you going for?

[TkOliTk]

Originally Posted by olibeast

benching tomorrow brah?

what you going for?

Nope its sunday, ANOTHER bloody rest day haha. Still adjusting to working out less, I know its better for me so it's no biggie. I don't think I have bench till wednesday either.

[olibeast]

Originally Posted by TkOliTk

Nope its sunday, ANOTHER bloody rest day haha. Still adjusting to working out less, I know its better for me so it's no biggie. I don't think I have bench till wednesday either.

oh i see, my bad bro, you're on your 2 day break. we aint sync'd up then lol.

[TkOliTk]

Originally Posted by olibeast

oh i see, my bad bro, you're on your 2 day break. we aint sync'd up then lol.

I gots incline bench on monday braaaah. xD

[Masknight]

hey brah. been checking out this leg and your last one for awhile and yer swole as poop (which is good XD). where'd you find the particular iron addicts routine that you and the mule/wolf are using now? do you have the link to the page? i tried looking under a few threads and could no find. thanks and keep it up.

EDIT: nm. i found it i think. you moved some stuff out which is why I was confuzzled. after seeing you and ze mule on it, i think i'm gonna try it out and see how i feel too.

[TkOliTk]

Originally Posted by Masknight

hey brah. been checking out this leg and your last one for awhile and yer swole as poop (which is good XD). where'd you find the particular iron addicts routine that you and the mule/wolf are using now? do you have the link to the page? i tried looking under a few threads and could no find. thanks and keep it up.

EDIT: nm. i found it i think. you moved some stuff out which is why I was confuzzled. after seeing you and ze mule on it, i think i'm gonna try it out and see how i feel too.

Cheers bro xD. This is the one me n' mule are doin'
http://www.ironaddicts.com/forums/showthread.php?t=8050

EnoughZakery reccomended it to me, which i'm very grateful for . I didn't take anything out, just substituted a few lifts cause I workout at home, which IronAddicts says is fine.