They call me Diesel McChizzle

[Matta114]

Actually no they don't call me that but I wanted a creative thread title

Been a while since I've been on these forums but I always felt a workout journal here was the best way to keep track of my bulking phases so here we go!

I am on a typical 5 day split, one bodypart a day. Yes I used to PREACH against it ... gogo rippetoe, 5x5, and high frequency!!! But been there done that and I'm trying something new.

Supplements:

Whey Protein
CytoGainer (Post workout, weight gainer, and creatine)
Superpump 250 (Preworkout + creatine)


Diet:

11am:
Smoothie (with 40grams whey, banana, milk, organic peanut butter)
Balance Bar
too lazy to cook egg whites in the morning....shoot me

2pm:
Chicken+Rice Bowl (3 scoops whole grain rice, alot of chicken, avocado, and veggies, etc)

3:30pm: (Preworkout):
2 Scoops of SuperPump250

5:30pm: (Postworkout):
3 Scoops of CytoGainer (in Milk)

7:00pm:
Giant Chicken Wrap (Whole Grain wrap, rice, veggies, avocado etc)

9:30pm:
Turkey Sandwich

and alot of water through out the day!!!

Basically my diet consists of Several meals (to keep metabolism up) filled with LEAN protein, whole grain carbs, fiber, and healthy unsaturated fats so I can bulk and stay lean as well.

Program:

5 Day Split:
Monday: Chest / Tues: Back / Wed: Legs / Thurs: Shoulders / Friday: Arms

15 Minutes HIIT (Swimming) after every workout - Yes I know I'm doing cardio while bulking. Gotta keep the 6 pack while in college!

[Matta114]

MONDAY: Chest

Favorite day!!

Barbell Bench Press
185x5
195x5
205x5
215x5
225x5

DB Incline
70x8
70x8
70x8
75x8

Decline Cable
65x10
75x10
75x8
75x8

Cable Incline
50x10
50x8
50x8

Seated Fly
62.5x8
62.5x8
62.5x8

Pushups
3x15

15 Minutes High Intensity Interval Training of Swimming

Thoughts: Started last week, hit ALL PR's today as expected. Hope to keep increasing every week

[Matta114]

Completely forgot to add this on here for my program. ABS EVERYDAY!

Tuesday: Back

Wide Grip Pullups
BW+25lb Plate x5
BW+25lb Plate x5
BW+25lb Plate x5
BW+35lb Plate x5
BW+35lb Plate x5

T-Bar Rows (Wide Grip)
90x12
100x10
115x8
115x8

Note: Felt like my back was rounding a little on the last 2 sets... might drop back down or switch to chest supported...if anyone is reading this any thoughts?

Pulldowns (Wide Hammer Grip)
165x8
165x8
165x8
165x8

Seated Rows
140x12
140x10
145x8
150x8

Hanging Leg Raises:
4x10

15 Minutes of sustained Swimming (No HIIT today)

Thoughts:
All PR's on the last sets up from last week . Hoping my lower back won't be sore for legs tomorrow though!

[young and strong]

In mate.

Your just past my BB bench lol. You've been working out still last couple of year? Just haven't recorded it?

[Matta114]

Ya stopped for a little and started seriously again about a year and a half ago. In college though been doing the bodybuilding thing.. cut/ bulk phases. The cutting ones keeping my strength back at the expense of trying to look good haha. But I'm just going to eat as clean as I can this bulk phase and hopefully I won't ever have to cut again! I realized I wasn't focusing on PR's at all since I had my old journal which is KEY so I'm excited to be back on the forums.

Good **** though on the bench, your about twice as strong on deads though!!

[Matta114]

Wednesday: Legs

Today was going to be a light weight day on legs due to my lower back hurting. But it ended up being heavy even with the lighter weight due to getting very little sleep and having blood taken, making me weak as hell

Squats:
135x8
185x8
185x8
185x8

Really trying to focus on form on these with light weight. This lift has always been the lower back pain killer

Deadlifts:
185x6
185x6
185x6
225x2
225x2

Last 2 sets were supposed to be 4+ but due to my weakness today it felt fine coming up but going back down my back was definitely giving out

Leg Press (explosive):
360x8
360x8
360x8

Supersetting with

Seated Calf Raises:
60x15
60x15
60x15
60x15

15 Minutes Swimming

Thoughts:
Hoping to wake up tomorrow and have my back not be as sore as usual. Might start using a belt, we'll see!

[Matta114]

Thursday: Shoulders

Barbell Shoulder Press:
115x6
135x6
155x6
155x6

Just recently made the switch on these from DBs to a BB. Used to hate it but now I love it! Can really see these helping my bench.

Bent over Rear Delt Flies:
(With proper form. I think it's ridiculous when I see people doing these with 20lb+ DB's and barely hitting their rear delt's at all.)

10x12
10x10
10x10

Supersetted with

Front Lateral Raises:
20x12
20x10
25x10

Upright Rows:
(Once again another thing I stress good form on. Ridiculous when people don't even have their elbows above the bar and cant get it past their neck.)

60x10
60x10
70x10
70x8

Arnold DB Shoulder Press:
(Rotating into the chest at the bottom)

30x8
30x8
30x8

Abs:
Bicycle Crunches
Cable Crunches

15 Minutes of Swimming

Thoughts:
Overall good day! Lower back feels sore but not in pain like I thought it would be. Swimming feels weird on and directly after a shoulders day. Hope I'm not affecting my shoulder gains, if anyone knows.

[Matta114]

Friday: Arms

DB Bicep Curls
35sx8
35sx8
40sx8
40sx8

superset with

Tricep Rope Pressdown
(Back supported)

65x12
65x10
65x8
70x8

Machine Preacher Curls
(Don't like normal preachers and my gym has a good free weight style machine)

110x10
110x10
110x10
120x8

superset with

Skullcrushers
55x10
55x8
55x8
55x10

Hammer Curls
35sx8
35sx8
35sx8

superset with

Overhead Tricep Extensions
55x10
55x10
55x10

Giant Set (3x): Chins / Dips / Hanging Leg Raises

Thoughts:
9/10 Workout, felt good! No cardio because all the supersets and giant sets blasted my heartrate already!

[Matta114]

MONDAY: Chest

(Set PR's in bold, Overall PR's in Blue)

Barbell Bench Press
185x5
205x5
215x5
225x5
235x5 (Huge PR)

DB Incline
70x8
70x8
75x8
75x8

Decline Cable
75x12
75x10
75x8
80x8

Cable Incline
50x10
50x8
50x8

Seated Fly
62.5x8
62.5x8
62.5x8

SLAMMED my thumb on these realll bad, think I broke it!!!

Pushups
3x15

No Cardio due to injury

Thoughts:
Pretty sure I broke my thumb on those flies. So definitely no swimming today. Hopefully this won't effect my routine Other than that amazing chest day. Huge bench PR so I will maintain the same weight next week for better form.

[Matta114]

Tuesday: Back

(Set PR's in bold, overall PR's in blue)

Pullups (Wide Grip):
BW+25lb plate x5
BW+35lb plate x5
BW+35lb plate x5
BW+35lb plate x5
BW+35lb plate x5
BWx8

Chest Supported Rows (Wide Grip):
90x12
115x10
115x8
120x8

Did them chest supported to avoid lower back soreness for deadlifts tomorrow

Pulldowns (Wide Hammer Grip):
165x8
165x8
170x8
170x8

Seated Rows (Close Grip):
140x12
140x10
145x8
150x8

Abs: Cable Crunches
4x15

Thoughts:
No Cardio again due to thumb (only want to swim), will try again tomorrow. Arms and tendons were shot from gymnastics rings on sunday so felt a bit weaker than I should of. Still hit PR's though so I am happy! Good workout overall. GO LAKERS

[young and strong]

Nice, strong pullups and bench. Your lower body is lagging horredously though man, so do something about that.

[Matta114]

Ya I know man I'm working on it! Always been afraid to progress since my lower back. Not gunna be an issue anymore tho.. see u at 300lb+ squats in a couple months!

[Matta114]

Wednesday: Legs

First time using a belt and really liked it! Feel like it is kind of cheating though. I'm keeping similar weight to last week and really trying to perfect my form and get used to the belt.

Squats:
185x8
185x8
185x8
225x3
225x3

Felt great with the belt!

Romanian Deadlifts:
185x6
185x6
185x6

Deadlifts:
225x3

Was going to do another set at 225 but my legs were shot after Squats.

Leg Press (explosive):
360x8
360x8
360x8

Superset with

Seated Calf Raises:
65x15
65x15
65x15
65x15

15 Minutes Swimming

Thoughts:
Great legs day. Belt felt great even though I feel bad cheating my core. But I've had enough lower back issues and a lot of trainer friends have recommended using one so I'm giving it a go. Looking to progress my lower body fast!

[Matta114]

Thursday: Shoulders

(Set PR's in bold, overall PR's in blue)

Barbell Shoulder Press:
125x6
135x6
155x6
165x7 (Big PR)

Bent over Rear Delt Flies:
10s(20)x12
10s(20)x10
10s(20)x10
12.5s(25)x8

Superset with

Front Lateral Raises:
20s(40)x12
20s(40)x10
25s(50)x10
25s(50)x8

Upright Rows:
60x12
60x10
60x8 (weak)
70x8

Arnold DB Shoulder Press:
30s(60)x8
30s(60)x8
(cut out last set, shoulders were shot and about to swim)

Abs:
Hanging Leg Raises

15 Minutes of Swimming (HELL on a shoulders day)

Thoughts:
Overall good day! Weird shoulder tweaks sometimes when doing bb press but supposedly thats normal. Gunna keep milking these PR's and hopefully I won't get injured anytime soon.

[Matta114]

Friday: Arms

(Set PR's in bold, Overall PR's in blue)

DB Bicep Curls:
40sx8
40sx8
40sx8
40sx8

superset with

Tricep Rope Pressdown:
(Back supported)

70x12
70x10
70x8
75x8

-----------------------------------------------------

Machine Preacher Curls:
110x12
110x10
110x10
120x10

superset with

Skullcrushers:
55x12
55x10
55x10
65x8

-----------------------------------------------------

Hammer Curls:
35sx8
35sx8
35sx8

superset with

Overhead Tricep Extensions:
55x12
55x10
60x8

-----------------------------------------------------

Superset (3x): Chins / Dips

15 Minute Swim

Thoughts:
Great workout! Tore my arms apart

[young and strong]

Sick overhead pressing bro, one of your strong lifts for sure.

[Matta114]

Thanks man! Ya its a new lift for me but I really feel it helping my bench a lot!

MONDAY: Chest

(Set PR's in bold, Overall PR's in Blue)

Barbell Bench Press
195x5
205x5
215x5
225x5
235x3 (god damnit!)

DB Incline
70x8
75x8
75x8
75x8

Decline Cable
75x12
75x10
75x10
80x8

Cable Incline
50x12
50x10
50x8

Seated Fly
cut these out today

Pushups
3x15

20 Minutes light swimming

Thoughts:
Felt extremely sick and exhausted. Pushed the workout out best I could but I felt like crap. Real disappointed because I really wanted to hit that 235 on bench again! Oh well

[Matta114]

Tuesday: Back

(Set PR's in bold, overall PR's in blue)

Pullups (EXTRA Wide Grip):
BWx8
BWx10
BWx10
BWx10
BWx5 (slow negatives)
BWx5 (slow negatives)
BWx5 (slow negatives)

Seated Rows (Close Grip):
165x8
165x8
165x8

Pulldowns (Wide Hammer Grip):
180x8
180x8
180x8
180x6

Chest Supported Rows (Wide Grip):
115x8
115x8
115x8

Abs: Hanging Leg Raises
4x8

20 Minutes of running in the pool (shallow pool and was too hot to swim!)

Thoughts:
Felt like I was bitching out on my back lately so I decided to go in and do way more weight than I should of haha. Kept decent form and felt pretty good! Will try to keep the same numbers next week.

[Matta114]

Wednesday: Legs

(Set PR's in bold, Overall PR's in blue)

Squats:
185x8
185x8
185x8
225x3
225x4

Still trying to get used to this weight, since this is only week 2 of going heavy on squats!

Romanian Deadlifts:
200x6
200x6
200x6

Leg Press (explosive):
360x8
360x8
360x8

Superset with

Standing Calf Raises:
340x15(4x)

15 Minutes Swimming

Thoughts:
Squats felt easy but I could feel my lower back being overly supported by the belt. Deads were suppper easy today for some odd reason Great legs day, I'm going to feel it tomorrow!

[Matta114]

Thursday: Shoulders

(Set PR's in bold, overall PR's in blue)

Barbell Shoulder Press:
135x6
145x6
155x6
170x5 (needed a spot on 6)

DB Bent over Rear Delt Flies:
12.5sx12
12.5sx10
12.5sx10
12.5sx10

Superset with

DB Front Lateral Raises:
25sx12
25sx10
25sx10
30sx8

Upright Rows:
65x8
75x8
75x8

Arnold DB Shoulder Press:
35sx8
35sx8

Abs:
Hanging Leg Raises

Sprint Intervals at the track

Thoughts:
Hitting PR's like theres no tomorrow! My shoulder press keeps on going up but im afraid its gunna just give out one of these days...I know so many people that have gotten shoulder injuries. We'll see.

[Matta114]

Friday: Arms

(Set PR's in bold, Overall PR's in blue)

DB Bicep Curls:
40sx8
40sx8
40sx8
45sx8

superset with

Tricep Rope Pressdown:
(Back supported)

75x12
75x10
75x8
75x8

-----------------------------------------------------

Machine Preacher Curls:
115x12
115x10
115x10
125x10

superset with

Skullcrushers:
60x10
60x8
60x8
60x8

-----------------------------------------------------

Hammer Curls:
35sx8
35sx8
40sx8

superset with

Overhead Tricep Extensions:
55x12
55x10
65x8

-----------------------------------------------------

Giant set (3x): Chins / Dips / Cable Crunches

15 Minute Swim

Thoughts:
Great workout! Loving the PR's

[Matta114]

Working out only 3 days this week and will be going to a 2 day music festival/rave this weekend. So I'm switching up the lifts this week and all my numbers will drop probably 20+lbs next week

MONDAY: Chest

(Set PR's in bold, Overall PR's in Blue)

Barbell Bench Press
195x5
205x5
215x5
225x5
235x5 (clean..finally!)

DB Incline
75x8
75x8
75x8

Decline Cable
75x12
75x10
90x8

Cable Incline
50x12
50x10
50x8

Pushups
3x15

Abs:
Leg Raises
Bosu Ball crunches

Thoughts:
Good workout! Unfortunately all this strength will be gone next week after the rave.

[Matta114]

Tuesday: Back and Legs

(Set PR's in bold, overall PR's in blue)

Pullups (EXTRA Wide Grip):
BWx8
BW + 35lb plate x5
BW + 45lb plate x5
BW + 45lb plate x5
BWx5 (slow negatives)
BWx5 (slow negatives)

Pulldowns (Wide Hammer Grip):
180x8
180x8
180x8

Chest Supported Rows (Wide Grip):
115x8
115x8
115x8

Romanian Deadlifts:
185x6
185x6

Deadlifts:
225x4
225x5
275x2 (HUGE PRS!)

Leg Press:
360x8
360x8
360x8

Abs: Hanging Leg Raises
3x8

Thoughts:
Loving the belt... 225 felt like nothing on deadlifts. Once again not looking forward to losing this strength partying this weekend.

[Matta114]

Ok, so I have been out for a whiille due to some health issues. I wanted to wait to continue posting here until my strength got back to a point where I could start making PR's again. So here is my new program, which is a 3 day split, 2x a week.


MONDAY: Chest/Shoulder/Triceps

(Set PR's in bold, Overall PR's in Blue)

Barbell Shoulder Press:
135x6
135x6
155x6
160x6

DB Incline:
75sx8
75sx8
75sx8
80sx8

Decline Cable:
70x12
80x10
85x8
85x8

Rear-Delt Flies:
10sx12
10sx10
10sx8

Cable Triceps Pressdown:
65x12
65x10
65x8
65x8

Thoughts:
Great workout! Hopefully next week I can hit some PR's

[Matta114]

Tuesday: Back / Biceps

(Set PR's in bold, overall PR's in blue)

Pullups (Wide Grip):
BWx8
BWx8
BWx8
BWx8

Pulldowns (Wide Grip):
130x12
140x10
150x8

Seated Cable Rows:
140x10
140x10
140x8
140x8

DB Hammer Curls:
35sx8
35sx8
40sx8

Machine Preacher Curls:
100x12
100x10
100x8

Thoughts:
Good day 2. However, not used to my Biceps already being shot by the time I start hitting them.

[young and strong]

And we're back lol