Road to 220 - Fall/Winter Bulk with Animal's M-Stak 'n More!

[Neiderhiser]

Training and Supplement Log


Training Schedule:

Mon: Chest/Biceps
Tues: Quads/Hams/Calves
Weds: OFF
Thr: Back/Abs
Fri: Shoulders/Triceps
Sat: OFF
Sun: OFF


Supplements:

• Animal M-Stak
• Animal Pump
• Animal Pak
• Animal Nitro
• Animal Omega
• Animal Flex
• Universal Torrent
• Universal BCAA Stack
• Universal Uni-Liver
• Universal Real Gains
• Nature's Best Isopure Whey

The Plan


Today will begin the start of my second bulk cycle, however this is the first log I've done on bb.com. My first bulk cycle went from Feb '09 - June '09 where I successfully added 25lbs. I went from 183lbs to 208lbs. It is now time to begin a second bulk cycle that will go from Sep '09 - Mar '10. I will begin this bulk session cycling Animal's M-Stak for the first time. I plan on taking at least 2 cycles back-to-back and possibly more depending on results achieved. Additional supplements to be taken were noted in first post along with training split.

I plan to start my bulking diet 500 cals above maintenance, which for me will be 3500 cals to start. I will then work my way up to 4500 cals over the next few weeks. A sample diet will be provided in a later post, but I will be keeping my diet relatively clean while throwing in the occasional cheat meals....after all it is football season! Go STEELERS!

My training routine will be mostly adhoc focusing on volume to start. I plan on working 3-5 exercises on each major muscle group with a minimum of 5 sets per exercise. I will also be incorporating drop sets as I see fit. After 6-8 weeks on high volume training I will be switching to a 5x5 program to concentrate on strength gains. Any suggestions for a good 5x5 program would be appreciated. LISS Cardio will be kept to a minimum and will be performed on OFF days as I feel necessary. I may also add some supplement workouts on off days to train lagging muscle groups.

Current Stats:

Height: 5' 9"
Weight: 202lbs
Approx Body Fat: 15%

Bench: 210x4
Squat: 275x6
Dead: 265x5

For all other stats check out my Bodyspace.

Goals:

• Gain 20lbs of mass while keeping bodyfat under 18%
• Increase overall strength using 5x5 program
• Bench 250 x 1
• Squat 315 x 5
• Dead 315 x 1
• DO WORK!

Current Pics:

[Neiderhiser]

Meal 1:
4 Whole Omega3 Eggs
1/2 cup dry oats
8 oz 2% Milk
Animal Pak
Animal Flex
Uni-Liver

Meal 2:
1/2 serving Real Gains
1 scoop Whey
BCAA Stack
M-Stak

Pre Workout:
Nitro
Pump

Post Workout:
Torrent
Nitro
BCAA Stack

Meal 3:
6oz Ground Beef 80% lean
5oz White Rice
1/2 cup Asparagus
Uni-Liver

Meal 4:
1 scoop whey
PB&J (whole wheat, natty pb, low sugar jelly)

Meal 5:
6oz Eye of Round Steak
5oz Baked Potato w/ sour cream
Spinach Salad w/ 2 tbsp Olive Oil & Vinegar
Uni-Liver

Meal 6:
1 scoop whey
Animal Omega


Total 3600 cals. Macros: 300/283/142 (P/C/F)

[H8vyHitter]

Good Luck! Seems to me a pretty solid stack!

[-KEN-]

sub'ed for this one. Good luck man

[Neiderhiser]

sub'ed for this one. Good luck man

Good Luck! Seems to me a pretty solid stack!

Thanks, appreciate the support guys!

[Neiderhiser]

Started M-Stak yesterday, but didn't workout due to my sh!tty gym being closed for the holiday. So today begins the training log. I had a ton of energy throughout my workout and got a great pump in my chest and bi's. I assume this is just a placebo effect from starting a new bulk, but I'll take it.


Chest:
DB Incline Bench:
40'sx20
50'sx15
60'sx12
65'sx10
70'sx8
50'sx6 Drop Set

Incline DB Flyes:
35'sx17
40'sx12
45'sx10
50'sx10
55'sx8
35'sx8 (DS)

High Pulley Cable Flyes:
60x18
70x12
70x11
70x10
80x7

Pushups:
To failure (12 reps)

Biceps:
EZ Bar Preacher Curls:
50x20
60x18
70x15
80x12
90x10
60x20

Incline DB Curls (palms out):
25'sx16
25'sx15
30'sx12
30'sx10
35'sx8
Drop Set Wide-Grip BB Curls: 65lbsx8


Total Weight: 33,550lbs

I only put down total weight so that I can compare my total volumes from week to week in case I switch things up. I like to try and meet or beat my previous weeks totals if possible.

[Neiderhiser]

Ended up eating about 3800 cals yesterday and probably could have eaten more, but I'm trying to pace myself and work up.

So I got through today's leg workout, but my energy levels felt depleted and I just wasn't feeling it like yesterday. I think my legs were still recovering from last weeks workout....I hobbled for 5 days straight! Anyways, here's how it went down:



Legs
Squats:
135x20
185x15
205x10
225x6....so disappointed on this set
135x12

Lying Leg Curls:
45x18
55x15
65x10
65x8
65x6

Calf Extns on Leg Press:
3ppsx23
4ppsx20
5ppsx20
6ppsx15
5ppsx16
4ppsx20
3ppsx18

pps=plates per side, for those unaware

DB Lunges:
BWx15
15'sx12
20'sx10
25'sx8
30'sx8

*Edit*
Total Weight: 83,832lbs

[Determin25]

Yo man keep up the good work, Gonna follow you and check it out. Thanks for the support on my end.

-Also what do you think of the BCAA Stack? I was thinking about adding it to my PWO Torrent.

-Always one more Rep-

[Animal Rep]

Now thats a stack and a journey my brother. Nice.

[Neiderhiser]

Yo man keep up the good work, Gonna follow you and check it out. Thanks for the support on my end.

-Also what do you think of the BCAA Stack? I was thinking about adding it to my PWO Torrent.

-Always one more Rep-

Hey man, thanks for stoppin in and showing your support. I'm already subbed on your log.

I love BCAA Stack. I just started using it about 3 weeks ago...I was looking for a glutamine supp and determined BCAA Stack was the way to go to get in some extra aminos. Tastes pretty good too. I usually take 2 scoops pre-wo, and then add a scoop or two to my torrent shake post-wo. Been working well for me.

[Neiderhiser]

Now thats a stack and a journey my brother. Nice.

Hey bro you know it! I don't mess around, time to get down to business.

[Neiderhiser]

3,500 calories in the gut yesterday. Woke up this morning with stiff legs after a crappy workout....guess i shouldn't be complaining. Today is an off day, but I decided to get in some light cardio and work on some abs/forearms for good measure.

15 min on the treadmill at 2.8 speed and 10% incline.

120 total reps of:
Decline Sit Ups
Leg Raises
Side Crunch on Ball

Seated DB Forearm Curls
20'sx23
25'sx20
25'sx18
30'sx13
30'sx10
20'sx14

Weighted Forearm Roll-Ups
10lbsx5

[Determin25]

Hey man, thanks for stoppin in and showing your support. I'm already subbed on your log.

I love BCAA Stack. I just started using it about 3 weeks ago...I was looking for a glutamine supp and determined BCAA Stack was the way to go to get in some extra aminos. Tastes pretty good too. I usually take 2 scoops pre-wo, and then add a scoop or two to my torrent shake post-wo. Been working well for me.

I think I am going to pick the BCAA Stack up. What flavor out of the 2 would you recomend?

-Always one more Rep-

[Neiderhiser]

I think I am going to pick the BCAA Stack up. What flavor out of the 2 would you recomend?

-Always one more Rep-

They both are decent. I prefer the Orange Splash, but I got one of each to mix it up.

[Neiderhiser]

Back
Deads:
135x20
185x15
225x10
245x8
265x4
225x7

One Arm DB Rows:
60'sx18
65'sx15
70'sx12
75'sx10
80'sx8
65'sx8 drop set

T-Bar Rows:
25x12
30x12
35x10
40x10
45x8
35x6 drop set
25x6 drop set

Total Weight: 24,060



Stepped on the scale today.....206! A 4 lb gain in 5 days on M-Stak, lovin it!

Overall a solid back work out. Just started dead lifting for the first time about 6 months ago, and damn! what an exhausting workout. I was sucking wind after that final set, but managed to get through the rest of the work out. 265 on deads is my PR, but I got 5 reps out about a month back.

Quads and Calves are sore as F*ck from tuesday's workout...had to stretch and warm up quite a bit to get those deads out, but damn did it feel good. Tomorrow is Shoulders/Tri's!

[Determin25]

Back
Deads:
135x20
185x15
225x10
245x8
265x4
225x7

One Arm DB Rows:
60'sx18
65'sx15
70'sx12
75'sx10
80'sx8
65'sx8 drop set

T-Bar Rows:
25x12
30x12
35x10
40x10
45x8
35x6 drop set
25x6 drop set

Total Weight: 24,060



Stepped on the scale today.....206! A 4 lb gain in 5 days on M-Stak, lovin it!

Overall a solid back work out. Just started dead lifting for the first time about 6 months ago, and damn! what an exhausting workout. I was sucking wind after that final set, but managed to get through the rest of the work out. 265 on deads is my PR, but I got 5 reps out about a month back.

Quads and Calves are sore as F*ck from tuesday's workout...had to stretch and warm up quite a bit to get those deads out, but damn did it feel good. Tomorrow is Shoulders/Tri's!

SOLID BRO! Keep up the good work. M-Stak has been good to me too, Keep it Up.

-Always one more Rep-

[Neiderhiser]

SOLID BRO! Keep up the good work. M-Stak has been good to me too, Keep it Up.

-Always one more Rep-

I hear ya D, looking forward to some big gains coming our way!

[Neiderhiser]

little late but em subbed to this man, good luck

Welcome aboard bro, the party has just gotten started.

[Neiderhiser]

So yesterday I was cursing a blue storm after I discovered I left my M-Stak at work, and work is 1.5hrs aways.....FML! So I'm 5 days into the cycle and already I'm going to miss 2 days on it....sh!t makes me rage. But you just have to keep pounding away and moving forward, so onto Shoulders 'n Tri's.


9/12/09
Shoulders/Tri's
Arnold DB Press:
35'sx18
40'sx14
45'sx12
50'sx10
55'sx7
40'sx7 drop set

DB Front Raises:
20'sx20
25'sx15
30'sx12
35'sx10
40'sx8
25'sx12 drop set

DB Lateral Raises:
15'sx20
20'sx15
25'sx10
25'sx10
30'sx8

DB Overhead Extensions:
45x20
50x15
55x12
60x10
65x8
50x10 drop set

EZ Bar Skull Crushers:
40x20
50x15
60x12
70x10
80x6

Single Pulley Rope Pushdowns:
30x12 drop set


Total Weight: 20,420lbs



Had a great workout yesterday, shoulders and tri's were fully pumped by the end of those drop sets. Shoulders/traps are sore as f*ck today, confirming the intense work I did. Today is a rest day, just gonna keep piling in the food. Tomorrow is Chest/Bi's, exercises will be changed up from last weeks chest day. I usually rotate between 2 sets of exercises for every muscle group every other week. Keeps the body guessing and has been working out well so far.

[Neiderhiser]

09/14/2009
Body Weight: 206lbs

Chest:
DB Bench Press:
50'sx18
55'sx15
60'sx12
65'sx10
70'sx8
55'sx10 drop set

Chest Dips:
BWx10
BWx8
BWx8
BWx8
BWx6

Lying DB Pullovers:
55x18
60x15
65x12
70x10
55x10 drop set

Biceps:
Standing DB Curls:
25'sx20
30'sx15
35'sx12
40'sx10
45'sx8

DB Iso Curls:
25'sx12 drop set

Double Pulley Straight Bar Curls:
70x20
80x15
90x12
100x12
110x10
80x16 drop set - top half reps

Total Weight: 32,690lbs


Overall a great workout today, my strength was through the roof. Felt like I could have gone heavier on DB Bench but I didn't want to burn out my chest too quickly. My left bicep has been plaguing me for some months now, I'm thinking it's tendonitis, because my left elbow is sore as f*ck shortly into my routine. I've been trying to take it easy on it but the damn thing just won't heal.

Going to increase my calorie intake by another 200-300 this week, not going to be easy but I will find a way to squeeze it in.

[Neiderhiser]

09/15/2009
Body Weight: 207lbs


Legs
Squats:
135x20
185x15
205x12
225x10
235x6
135x8 drop set

That last set of 235 were really only half squats, my legs were tired!

Leg Extensions:
45x20
55x16
70x13
90x10
115x8
70x10 drop set

Leg Press:
3ppsx15
3ppsx12
3ppsx10
3ppsx10
2ppsx15

Seated Calf Raise:
90x18
90x15
100x15
110x12
125x11

Total Weight: 44,035lbs

[Universal Rep]

Supplements:

• Animal M-Stak
• Animal Pump
• Animal Pak
• Animal Nitro
• Animal Omega
• Animal Flex
• Universal Torrent
• Universal BCAA Stack
• Universal Uni-Liver
• Universal Real Gains
• Nature's Best Isopure Whey

That there is quite a stack. Subbed.

[mrdead]

That there is quite a stack. Subbed.

Agreed... Subbed, as well...

[CantGet2BIG]

Look good in here man. I am running a similiar stack. Put the work in and you will see results.

[Neiderhiser]

That there is quite a stack. Subbed.

Glad you agree, welcome.

Agreed... Subbed, as well...

Welcome bro.

[Neiderhiser]

Staying out of the gym today so I'll be rested up and ready to blast my lats tomorrow.

I'm strongly considering starting this 5x5 program on my next M-Stak cycle, probably in about 3-4 weeks.

http://www.eclipsegym.com/forums/viewtopic.php?t=57

[BleedCardio]

damn, that is a huge stack. Looking good in here man, good luck!

[Neiderhiser]

damn, that is a huge stack. Looking good in here man, good luck!

Appreciate the support bro!

[Neiderhiser]

09/17/2009
Body Weight: 209lbs!!!!!

Lats:
Neutral Grip Pullups:
BWx5
BWx5
BWx5
BWx5
BWx4

Wide Grip Machine Lat Pulldowns:
85x20
95x15
105x12
115x10
125x8
95x12 drop set
75x8 drop set

Straight Arm Pushdowns on double pulley w/ straight bar:
80x20
100x15
110x12
120x10
13x10

Steated Rows:
140x12 super set from previous pushdown set
115x10 drop set

Abs:
Kneeling Cable Rope Crunches:
150x20
150x20
150x20

Reverse Crunches:
20x20x20

Cable Side Twists:
60x15
60x12
60x12

Total Weight: 32,041lbs


209 on the scale today!!! Loving this M-Stak, 7lbs in 11 days. Starting to get comments from friends/coworkers on my increase in size, so I'm definitely doing it right. Today's workout was solid, nice and intense. Averaging 3,600 calories so far this week with macros at (297/327/131).

[Universal Rep]

7 pounds? Sweetness...