20lbs in 4 Month Bulk

[JMH4UA]

On March 17th, 2010 I started a bulking process. I wanted it to last 12 months. My goal was to gain 30lbs in 12 months. I started at 6'0'' 137lbs and 1 rep for bench was around 135lbs-145lbs. For those who followed that thread, you know that after 2 months I gained 20lbs of muscle (realistically some fat has been added but very little) and 90lbs increase of strength on 1 rep bench. After those 2 months my motivation fell lower and lower and for the past 3 months I have been trying to just maintain those gains.

So begins my new journey and goal. I figured short term goals are easier to keep track of and stay motivated for. I am at 6'0'' 159lbs, 225lbs 1 Rep max on Bench. My new goal? 20lbs more mass in 4 months. This seems realistic to me because i gained 20lbs in two months for the first two months so if my gains are going to be slower i figured I could have the same results in twice the time.

Goal weight: 179lbs | Bench Press 1 Rep Goal: 300lbs

Here goes nothing...

[JMH4UA]

8/23/10

Monday: Chest and Back (Strength Day)

Incline Barbell Bench Press - 185x6, 185x6, 185x6
Decline Barbell Bench Press - 185x6, 185x6, 185x6
Flat Dumbell Chest Flies - 50x6, 50x6, 55x6

Lat Pulls - 140x6, 140x6, 140x6
Lat Pushdowns - 65x6, 75x6, 75x6
Seated Rows - 130x6, 130x6, 130x6

Did some boxing/kickboxing training. Not too intense, just to get heart rate up a good bit and get some training in, practice good forms. Threw in some shorts bursts here and there to add to the intensity.

[JMH4UA]

Getting back into taking in high calories (hitting my macros) is a slower process than i thought. Time to strech the stomach back out...Also if anybody has any advice on workouts or things I could do to maximize my gains, it would be greatly appreciated knowledge.

Abs i have been doing the ab ripper from P90X plus throwing in some of my own with it (like weighted decline sit-ups). Im trying to alternate my workouts every two weeks again. I seemed to have a good response to that with my results so I'm trying it again. Only problem is I cant find any GOOD back workouts to do that i feel like im getting a good workout with.

Back workouts currently consist of the following:

Week 1-4 Alternating: Lat pulls, Lat pushdowns, Rows, Shrugs, Lawnmowers, Back Flies, and Seated Rows. If you see any that I'm missing or know of anymore that I can add that you feel is a great workout, please let me know.

Thanks guys

[JMH4UA]

8/24/10
Tuesday: Legs (Strength Day)

Leg Press - 360x6, 360x6, 410x6
Leg Extension - 140x6, 140x6, 140x6
Leg Curls - 70x6, 80x6, 80x5
Calve Raises Dumbells - 70x12, 70x12, 70x12

Threw in some abs tonight. Needed it

[JMH4UA]

8/25/10
Wednesday: Arms and Shoulder

Bicep Curls Narrow Grip - 95x6, 95x6, 95x6
Bicep Curls Normal Grip - 95x6, 95x6, 95x6
Bicep Curls Wide Grip - 95x6, 95x6, 95x6

Tricep Cable Extensions - 85x6, 85x6, 85x6
Overhead Dumbell Tricep Extensions - 70x6, 70x6, 70x6

Shoduler Flies - 30x6, 30x6, 30x6
Overhead Dumbell Shoulder Press - 40x6, 40x6, 40x6

[JMH4UA]

8/26/10
Thursday: Cardio, Off Day

Ran 1 mile and Did some abs

[JMH4UA]

8/27/10
Friday: Chest and Back (Hypertrophy)

Incline Barbell Bench Press - 165x10, 165x10, 165x10
Decline Barbell Bench Press - 165x10, 165x10, 165x10
Flat Dumbell Chest Flies - 50x10, 50x10, 50x10

Lat Pulls - 130x10, 130x10, 130x10
Lat Pushdowns - 65x10, 65x10, 65x10
Seated Rows - 120x10, 120x10, 120x10

[JMH4UA]

8/28/10
Saturday: Arms and Shoulders (Hypertrophy)

Bicep Curls Narrow Grip - 85x10, 85x10, 85x10
Bicep Curls Normal Grip - 85x10, 85x10, 85x10
Bicep Curls Wide Grip - 85x10, 85x10, 85x10

Tricep Cable Extensions - 75x10, 75x10, 75x10
Overhead Dumbell Tricep Extensions - 70x10, 70x10, 70x10

Shoduler Flies - 25x10, 25x10, 25x10
Overhead Dumbell Shoulder Press - 40x10, 40x10, 40x10

[JMH4UA]

8/29/10
Sunday: Rest Day

[JMH4UA]

8/30/10
Monday: Chest, Arms, Back, & Shoulders (Stregnth Day)

Incline Barbell Bench Press - 185x6, 185x6, 185x6
Decline Barbell Bench Press - 185x6, 185x6, 185x6
Flat Dumbell Chest Flies - 55x6, 55x6, 55x6

Lat Pulls - 140x6, 140x6, 140x6
Lat Pushdowns - 75x6, 75x6, 75x6
Seated Rows - 140x6, 140x6, 140x6

Bicep Curls Narrow Grip - 105x6, 105x6, 105x6
Bicep Curls Normal Grip - 105x6, 105x6, 105x6
Bicep Curls Wide Grip - 105x6, 105x6, 105x6

Tricep Cable Extensions - 85x6, 85x6, 85x6
Overhead Dumbell Tricep Extensions - 70x6, 70x6, 70x6

Shoduler Flies - 30x6, 30x6, 30x6
Overhead Dumbell Shoulder Press - 45x6, 45x6, 45x6

[JMH4UA]

8/31/10
Tuesday: Legs and Calves

Leg Press - 360x6, 360x6, 360x6
Leg Extension - 140x6, 140x6, 140x6
Leg Curls - 70x6, 80x6, 80x6
Calve Raises - 360x20, 360x20, 360x20

Abs

[JMH4UA]

9/1/10
Wednesday: Cardio/Off Day

Ran on the treadmill for about 20 minutes. Trying to maximize my gains so not focusing too heavily on cardio.

[JMH4UA]

9/2/10
Thursday: Chest and Back (Hypertrophy Day)

Incline Barbell Bench Press - 165x10, 165x10, 165x10
Decline Barbell Bench Press - 165x10, 165x10, 165x10
Flat Dumbell Chest Flies - 50x10, 50x10, 50x10

Lat Pulls - 130x10, 130x10, 130x10
Lat Pushdowns - 65x10, 65x10, 65x10
Seated Rows - 120x10, 120x10, 120x10

[JMH4UA]

9/3/10
Friday: Legs and Calves (Hypertrophy Day)


Leg Press - 360x10, 360x10, 360x10
Leg Extension - 140x10, 140x10, 140x10
Leg Curls - 70x10, 70x10, 70x10
Calve Raises - 360x20, 360x20, 360x20

Abs

[JMH4UA]

9/4/10
Saturday: Arms and Shoulders (Hypertrophy Day)

In Auburn for the Weekend

[JMH4UA]

9/5/10-9/9/10

Monday thru Thursday

My great-grandmother died Monday. The viewing is tonight and the funeral is tomorrow.
She was 94 years old and a strong Christian woman. She taught sunday school until she was 90 years old. The sweetest lady I've ever had the pleasure of knowing. She will be greatly missed, but we'll meet again one day.

I have alot of family from out of town staying with me this week so between work and night classes and all that I just cant find the time to hit the gym. After the funeral everything should go back to normal. My apologies to anyone following this log. Hope you understand. See you guys in a few days.

[JMH4UA]

9/13/10

Monday: Chest and Back (Strength)

Flat Barbell Bench Press: 185x6, 195x6, 205x4
Incline Dumbell Flies: 55x6, 55x6, 55x6
Decline Dumbell Flies: 55x6, 55x6, 55x6

Seated Low Rows: 155x6, 155x6, 155x6
Lawnmowers: 60x6, 60x6, 60x6
Bent Over Back Flies: 35x6, 35x6, 35x6


I am so stoked that I am finally working out with over 200lbs!