COF Powerbuilding Log

catsonfire · 10-08-2009, 06:30 PM

This log will be used as a journal to track my progress over the next 20 weeks during what could be called an "intense" bulking phase

The goal of my log is to be a lean 210lbs in 20 weeks.

Stats:
Ht: 6ft
Wt: 197lbs
Time lifting: 2 years

Routine:
Day 1 - Chest/tri
Day 2 - Back/bi
Day 3 - Shoulders/legs
Day 4 - OFF
REPEAT

If my lifts stall and dont go up, I will have to change the routine. I imagine I will do fine making gains hitting the muscles once every 4 days.

I updated my avatar today, that is where my physique is at this time. Pictures will be provided every two weeks. Hope you enjoy the log

BigBKillingIt · 10-08-2009, 06:58 PM

1st.

EDIT: Subbed cause I wanna see how this sh*t rollz.

1-swole-brah · 10-08-2009, 07:42 PM

You better be using some real **** not some PH's if you wanna get like that.

ALpump · 10-08-2009, 07:44 PM

What are your lifting stats?

Slovakian_Pride · 10-08-2009, 08:11 PM

in.

catsonfire · 10-08-2009, 09:14 PM

Quote:

Originally Posted by 1-swole-brah

You better be using some real **** not some PH's if you wanna get like that.

Im done with PHs for life

You ll see my lifting stats, nothing impressive at all.. im far from strong. Have a small frame and an ectomorph, not ideal for strength.. nice for cutting and getting the ladies though :P

xHoward · 10-08-2009, 09:43 PM

Pretty traditional split, but if it works it works. Good luck and subbed.

catsonfire · 10-08-2009, 09:45 PM

Quote:

Originally Posted by xHoward

Pretty traditional split, but if it works it works. Good luck and subbed.

Theres usually a reason things are traditional

Thanks

NTT91 · 10-09-2009, 12:44 PM

subbed, lets do this!

catsonfire · 10-12-2009, 11:49 AM

Took the weekend off

Wt 198

Benched 245x4 and a partial rep yesterday ****ing around high at a friends party, was nice.

catsonfire · 10-13-2009, 01:17 PM

Wt 200

Chest/tri

On 4 hours of sleep.. insomnia is kicking me in the ass again FML

Flat bench
250x5
250x5
250x3

CGBP
225x3
225x3
225x3

Dips
Flat Flies

Front squats

Str8Rippin · 10-13-2009, 01:19 PM

Decent bench, great CGBP

Good luck with your goals

catsonfire · 10-13-2009, 01:21 PM

Quote:

Originally Posted by ECUpirate89

Decent bench, great CGBP

Good luck with your goals

my CGBP my hands are positioned at the very start of the grid where it starts on both sides, not the middle grid, just for reference point for this log

Next workout I am going for 225x5 on CGBP should be accomplishable, I doubt I will go past 225 over the next 10 weeks I will just raise the reps and shorten the time inbetween sets to build up the triceps real well and get a good "base" down for 2 plates <- Strong broscience

I am also thinking of doing chest/shoulder/tri together, and using heavy presses to build up my shoulders and then doing a little bit of isolation with DB raises. I think hitting the shoulders on chest day and shoulder day (4 times in 8 days) will prove too much. I am willing to sacrifice some shoulder mass at the extent of chest mass and going up in weight.

Also thinking of adding cardio on my off days. will this **** with me?

Thanks

NTT91 · 10-13-2009, 02:45 PM

cardio on off days will not **** with you. It helps aid in recovery and has nutrient partioning effects (basically helps the food you eat go to muscle and not fat stores) Whats your diet like? Still dirty bulking?

catsonfire · 10-13-2009, 03:01 PM

Quote:

Originally Posted by NTT91

cardio on off days will not **** with you. It helps aid in recovery and has nutrient partioning effects (basically helps the food you eat go to muscle and not fat stores) Whats your diet like? Still dirty bulking?

Typical week day

meal 1 -> isomass extreme gainer (clean carbs/protein.. shake due to time restraint in college.. 700+cals 50g protein, no sugar carbs)
meal 2 -> pasta w milk
meal 3-> ham/cheese/balogna/salimi sandwich w milk
meal 4-> 1-2 cheeseburgers w milk
meal 5-> peanut butter and jelly sandwich with milk
milk 6 -> shake

No idea how many cals that is, but as long as im not getting too fat idc.

I will be adding supplements to help me during htis bulking phase..

Week 12-16 I will add Size On as well as Superpump250 (yes aware sp250 doesnt make u agin more muscle, but it should help with intensity and a kick in the ass)

Starting next monday I will be adding multivitamins and amino acids.. may even start em up today.. want to save them for when they would give me the best results during this "bulking phase"

Ka0s · 10-13-2009, 03:02 PM

Quote:

Originally Posted by catsonfire

Typical week day

meal 1 -> isomass extreme gainer (clean carbs/protein.. shake due to time restraint in college)
meal 2 -> pasta w milk
meal 3-> ham/cheese/balogna/salimi sandwich w milk
meal 4-> 1-2 cheeseburgers w milk
meal 5-> peanut butter and jelly sandwich with milk
milk 6 -> shake

No idea how many cals that is, but as long as im not getting too fat idc.

serious? that seems like really really little. 2 shakes, and I could eat all the "meals" in one meal....

u gaining?

catsonfire · 10-13-2009, 03:04 PM

Quote:

Originally Posted by Ka0s

serious? that seems like really really little. 2 shakes, and I could eat all the "meals" in one meal....

u gaining?

187-202 in under 2 weeks, yeah im gaining. thats def 3k+ cals id say even 4k so I dont know wtf your on about

when I drink milk I usually drink 2-3 cups also

6 meals a day, if the meals were merely 500cals each thats 3k enough to grow at 200.. i know for a fact all of those meals are over 500.

NTT91 · 10-13-2009, 03:18 PM

^for an actomorph who is 6 feet tall and 200 pounds looking to gain weight, 3,000 calories is far from enough. with that said, you're probably getting 4k or so

catsonfire · 10-13-2009, 03:20 PM

Quote:

Originally Posted by NTT91

^for an actomorph who is 6 feet tall and 200 pounds looking to gain weight, 3,000 calories is far from enough. with that said, you're probably getting 4k or so

Yep, can ask for more then a lb a night. Granted its mostly water.

Ka0s · 10-13-2009, 03:21 PM

Quote:

Originally Posted by catsonfire

187-202 in under 2 weeks, yeah im gaining. thats def 3k+ cals id say even 4k so I dont know wtf your on about

when I drink milk I usually drink 2-3 cups also

6 meals a day, if the meals were merely 500cals each thats 3k enough to grow at 200.. i know for a fact all of those meals are over 500.

just seemed really small, idk man. its been a long time since ive considered a sandwich to be a whole meal....

N01SYtZ · 10-13-2009, 03:22 PM

do work man!

catsonfire · 10-13-2009, 03:23 PM

Quote:

Originally Posted by Ka0s

just seemed really small, idk man. its been a long time since ive considered a sandwich to be a whole meal....

2 slices bread 240 cals

peanut butter/jelly at least 200 cals

2 cups milk 240 cals

= 680 calsx6 = over 4k a day

its a meal

N01SYtZ · 10-13-2009, 03:28 PM

I eat a peanut butter sammich + banana + whole grain pasta + 1 cup of milk / 1/2 scoop whey as pre workout meal.

catsonfire · 10-13-2009, 03:46 PM

Quote:

Originally Posted by N01SYtZ

I eat a peanut butter sammich + banana + whole grain pasta + 1 cup of milk / 1/2 scoop whey as pre workout meal.

Im not saying im a big eater, im saying I think im eating enough to grow sufficiently

which is what im concerned about, not how alpha I am and how much food I can pack down

catsonfire · 10-14-2009, 05:00 PM

Ok so ive decided due to recoverability issues I will not be doing leg/shoudler but instead chest/shoulder/tri.. my shoulders are genetically strong so I dont think ill need heavy pressing to build em up I can use DB lat raises and do em after heavy benching.. if not ill alternate pressing with military press then use flies for chest on pressing days.. my big goal is to bench 315 by the end of this intense bulking phase... why? cause im a ego maniac f4ggot

Back bi

Bent BB rows
195x5
195x5
195x5

Widegrip pullups
1x5
1x5
1x5

Lat pulldowns

DB curls
50x5
50x5
50x5

Widge · 10-14-2009, 05:15 PM

i always do that when i get to a milestone like 3 plates or 2 plates, just hold weight cuz i wana be able to feel alpha and rep 2 plates lol

gj looks good

catsonfire · 10-14-2009, 05:55 PM

Quote:

Originally Posted by Widge

i always do that when i get to a milestone like 3 plates or 2 plates, just hold weight cuz i wana be able to feel alpha and rep 2 plates lol

gj looks good

Thanks hows your bulk coming along?

catsonfire · 10-15-2009, 06:11 PM

Wt 202

Did legs today, didnt do squats bc there all ****ed up from last workout. Cramming 2 workouts in a week proves hard.

Basically did 8 controlled reps for hammies, quads, and calves. 3 sets. machines

Tmrw is rest day

catsonfire · 10-17-2009, 03:48 PM

Wt 202

Ok so my routine of hitting each muscle 2x a week has proved impossible to gain on with my mild insomnia still around (sleeping 3-4 hours a night)

New routine will be

Day 1 - chest
Day 2 - back
Day 3 - rest
Day 4 - shoulders
Day 5 - arms
Day 6 - legs
Day 7 - rest

My shoulders were WAY ****ed up today, idno if its because my sleep was off last night and they didnt get their healing in or what...

Took sp250 pre workout, it didnt do ****, maybe im just having a bad day, rage/etc is way up...

Chest

Flat bench
255x3
255x3

Incline Flies
Cable crossovers

Thats it. Horrible workout, at least now I know my routine is a fail.. back to traditional 1x a week training. Will attempt 255x5 on flat later this week then 260x5 next chest day.

voodoochild113 · 10-17-2009, 03:57 PM

Pretty ****ing strong for an ecto