Cookies and Creme Bulk!!

[dumb.bell]

I'm not new to the forum but I've never posted in this area. I've just finished my first season of competing in Men's Physique and I'm about to start my annual bulk. This year I plan on bulking for approximately 6 months. I refer to it as the "Cookies and Creme" bulk, because I pretty much eat any and everything I want and I often finish the day/night (around 11:00 to 12:00 PM) with a large glass of whole milk and oatmeal cookies. It is hard for me to maintain and gain weight, so I have to really consume a lot of calories to continue to gain weight over the fall and winter months.

I'm currently at 190lbs, which is about 12.5lbs from my lowest contest weight (I competed in 3 contests in the period from July 20th through August 10th.) I've been screwing around for the past couple of weeks, but will start working out seriously again sometime next week. I'm going to be concentrating on bringing up my back, quads, calves, and biceps. I'm also going to shoot for new PRs on the bench, squat and deadlift. My current PRs and goals are as follows:

Current PRs

Bench - 385lbs
Squat - 415lbs
Deadlift - 400lbs

Goals

Bench - 405lbs
Squat - 500lbs
Deadlift - 600lbs

My goals may look very aggressive regarding the squat and deadlift. However, I've spent much more time in the past concentrating on bench and neglected both the squat and especially the deadlift. For that reason, I think I have much more potential for increasing both the squat and deadlift than I do the bench. If successful, this would give me a three lift total of just over 1500lbs. Even if I fall way short of my goals I should be able to hit 1400lbs, a number that will make me quite happy.

Starting Point for lifts - Yesterday I did a max effort Bench and got 340lbs. Later in the day I did a max effort Deadlift and hit 365lbs.

For now, I think my workout plan will look something along the lines of the following:

Monday - Calves and Abs (These 2 will be done first), Chest, Biceps, and Triceps (Chest, Biceps, and Triceps will be done on machines with lighter weight and a rep range of 15 to 20)
Tuesday - Quads and Hamstrings (GHRs, Standing Leg Curls, Leg Presses, Leg Extensions)
Wednesday - Back (Pullups, Modified Upright Rows, Facepulls and Deadlifts)
Thursday - Calves and Abs (These 2 will be done first), Chest, Biceps, and Triceps (Chest, Biceps, and Triceps will be done on machines with lighter weight and are rep range of 15 to 20)
Friday - Max Effort Deadlift
Saturday - Max Effort Bench
Sunday - Max Effort Squat

I'm not great at following things exactly, but with Monday and Thursday being duplicates, I could miss a day and be ok. I can also combine the max effort days somewhat if I can't workout on all three days. I'll elaborate more on the actual workouts when I figure out what I'm going to do, and I'm sure there will be some evolution as the weeks pass.

[dumb.bell]

With the Holiday weekend I didn't get started until Tuesday and decided to to a short workout as follows:

Bodyweight Pullups with the hands in a narrow neutral position (palms facing)

1 x 20
1 x 15
1 x 12
1 x 10

Next was calves as follows:

Seated Calves with 2 plates

1 x 30
1 x 25
1 x 25
1 x 25

Standing Calves 170lbs

1 x 20
1 x 20
1 x 20
1 x 15

Standing Bodyweight Calves

1 x 50
1 x 50

[dumb.bell]

I didn't do much better on Wednesday as all I did was Legs and a max Bench effort as follows:

Bodyweight GHRs

1 x 20
1 x 20
1 x 15

Leg Extensions

1 x 15
1 x 15
1 x 15

Standing Leg Curls

1 x 15
1 x 15
1 x 15

Leg Press

1 x 15
1 x 15
1 x 15

Bench Effort:

1 x 20 (Bar)
1 x 10 (135lbs)
1 x 10 (135lbs)
1 x 4 (225lbs)
1 x 1 (315lbs)
1 x 1 (355lbs)
1 x 1 (365lbs)
1 x 1 (375lbs FAILED)

1 x 6 (295lbs)
1 x 6 (300lbs)
1 x 3 (315lbs)

[dumb.bell]

I didn't lift on Thursday and Friday's workout was as follows:

Deadlift Effort

1 x 10 (135lbs)
1 x 10 (135lbs)
1 x 5 (225lbs)
1 x 1 (315lbs)
1 x 1 (365lbs)
1 x 1 (405lbs)

Arms

Preacher Curl Machine

1 x 10 (left arm) 1 x 10 (right arm) 1 x 15 (both arms)
1 x 10 (left arm) 1 x 10 (right arm) 1 x 15 (both arms)

Behind the head Tricep Ext Machine

1 x 20
1 x 20

Preacher Curl Machine

1 x 10 (left arm) 1 x 10 (right arm) 1 x 15 (both arms)
1 x 10 (left arm) 1 x 10 (right arm) 1 x 15 (both arms)

Behind the head Tricep Ext Machine

1 x 20
1 x 30

Preacher Curl Machine

1 x 10 (left arm) 1 x 10 (right arm) 1 x 15 (both arms)
1 x 10 (left arm) 1 x 10 (right arm) 1 x 15 (both arms)

[aclockworkoi]

Looking forward to see you hitting your goals. Maybe watching this will help keep me motivated!

[BloodType3R]

I found you, !

Sub'd

[dumb.bell]

I took Saturday off and Sunday's workout looked like this:

Lying Leg Curls

3 x 10

Leg Extensions

3 x 15

Squats (1st time squatting in well over a year)

1 x 10 (Bar)
1 x 10 (135)
1 x 10 (225)
1 x 1 (315 - I could have done more, but it was difficult enough to deter me from trying more at this time)
1 x 6 (225)
1 x 6 (225)

Glute Ham Raises

1 x 15
1 x 15
1 x 15

Leg Press

1 x 15
1 x 20
1 x 25
1 x 30

[Marshall28]

In!

[animalfan]

In, looks like a good start db.

[KBKB]

I'm in too!

I tried to rep you for starting a log, but I'm still on spread with you...

[Stasher1]

In as well.

[paolo59]

I'll be lurking around too. Ha! I'm particularly interested in the bulking. I struggle big time with upping the mass. Hope to learn a few things!

[dumb.bell]

I'll be lurking around too. Ha! I'm particularly interested in the bulking. I struggle big time with upping the mass. Hope to learn a few things!

Well, for me the secret is eating, and as the title of the log implies, it is a really dirty bulk. Today I had 6 eggs for breakfast with cheese, diced tomatoes and 5 pieces of turkey bacon. For lunch I had a large bowl of ground turkey with dipping chips (corn chips). The turkey had been cooked with Mexican spices, salsa, and cheese. I had the same bowl of ground turkey and chips for dinner. In addition to that, my in between meals and snacks have consisted of two protein shakes (mixed with water and blue agave syrup), two creme cheese filled croissants (w/16oz whole milk), a red velvet cupcake (w/16oz whole milk), and a large piece of pumpkin pie (w/16oz whole milk). Before I go to bed I'll likely eat another piece of pumpkin pie (w/16oz whole milk).

[paolo59]

Well, for me the secret is eating, and as the title of the log implies, it is a really dirty bulk. Today I had 6 eggs for breakfast with cheese, diced tomatoes and 5 pieces of turkey bacon. For lunch I had a large bowl of ground turkey with dipping chips (corn chips). The turkey had been cooked with Mexican spices, salsa, and cheese. I had the same bowl of ground turkey and chips for dinner. In addition to that, my in between meals and snacks have consisted of two protein shakes (mixed with water and blue agave syrup), two creme cheese filled croissants (w/16oz whole milk), a red velvet cupcake (w/16oz whole milk), and a large piece of pumpkin pie (w/16oz whole milk). Before I go to bed I'll likely eat another piece of pumpkin pie (w/16oz whole milk).

LOL Sounds good! I suppose it's not really rocket science. I find it hard to eat enough calories. I'm going to have to start stuffing my face brother. Looking at your menu today, looks as simple as pie. Ha!

[dumb.bell]

LOL Sounds good! I suppose it's not really rocket science. I find it hard to eat enough calories. I'm going to have to start stuffing my face brother. Looking at your menu today, looks as simple as pie. Ha!

I wouldn't recommend what I do to someone who gains weight easily or has trouble losing weight once they gain it. However, if you have a fast metabolism and have trouble gaining weight and don't have trouble losing fat, you might want to give it a try. And yes, it can be hard eating enough calories, especially if you try to eat clean. On many occasions I've eat so much that I've made myself sick.

I find bulking to be very similar to losing weight. You can exercise all you want, but if you don't cut your calories, your not going to lose weight. For me at least, the same holds true when gaining weight. You can workout all you want, but if you don't eat enough calories, you don't gain weight. For years I would workout hard and make very little progress. Now, I don't do near the volume I did when I was younger, but I gain more size due to all of the calories I consume.

[paolo59]

I wouldn't recommend what I do to someone who gains weight easily or has trouble losing weight once they gain it. However, if you have a fast metabolism and have trouble gaining weight and don't have trouble losing fat, you might want to give it a try. And yes, it can be hard eating enough calories, especially if you try to eat clean. On many occasions I've eat so much that I've made myself sick.

I find bulking to be very similar to losing weight. You can exercise all you want, but if you don't cut your calories, your not going to lose weight. For me at least, the same holds true when gaining weight. You can workout all you want, but if you don't eat enough calories, you don't gain weight. For years I would workout hard and make very little progress. Now, I don't do near the volume I did when I was younger, but I gain more size due to all of the calories I consume.

I appreciate the insight. It is very difficult for me to consume the calories daily that I know I need to. It's not that easy to eat...decent and clean, and get all of the nutrition that you need. Looking again at your menu today, I just had a piece of toast, buttered up and slathered all over with strawberry jam, and a nice chunk of sharp cheddar cheese. Ha! I need to fill the cupboards and fridge this week. I've got some serious eating to do. LOL

[dumb.bell]

I appreciate the insight. It is very difficult for me to consume the calories daily that I know I need to. It's not that easy to eat...decent and clean, and get all of the nutrition that you need. Looking again at your menu today, I just had a piece of toast, buttered up and slathered all over with strawberry jam, and a nice chunk of sharp cheddar cheese. Ha! I need to fill the cupboards and fridge this week. I've got some serious eating to do. LOL

Good Luck with the eating. Be sure to include lots of MILK!

I went from 180lbs to 228lbs on the last bulk. That was the heaviest I'd ever been. I was sick of eating and I was actually looking forward to the end of that bulk. When the bulk ended, I cut back to just eating when I was hungry vs eating until I was sick and dropped to 200lbs.

[BIgOrange865]

Well, for me the secret is eating, and as the title of the log implies, it is a really dirty bulk. Today I had 6 eggs for breakfast with cheese, diced tomatoes and 5 pieces of turkey bacon. For lunch I had a large bowl of ground turkey with dipping chips (corn chips). The turkey had been cooked with Mexican spices, salsa, and cheese. I had the same bowl of ground turkey and chips for dinner. In addition to that, my in between meals and snacks have consisted of two protein shakes (mixed with water and blue agave syrup), two creme cheese filled croissants (w/16oz whole milk), a red velvet cupcake (w/16oz whole milk), and a large piece of pumpkin pie (w/16oz whole milk). Before I go to bed I'll likely eat another piece of pumpkin pie (w/16oz whole milk).

Dreamers bulk. I would gain 50lbs. of fat and no muscle. Really slow metabolism.

Oh and Im subbed......

[aclockworkoi]

How's the lifting going?

[dumb.bell]

Ok, I haven't done the best job of updating over the last two weeks. I'll just do a quick summary and then I'll try to be more diligent going forward.

The week before last I only worked out about 3 times and I injured both my left shoulder and left elbow. This past week my parents visited and I didn't work out at all. Then today, while building a shelving unit upstairs, I tweaked my right knee. I'm going to attempt to bench tomorrow since my elbow seems to be fine and my shoulder is at least better than it was. We will see what happens.

[aclockworkoi]

Ok, I haven't done the best job of updating over the last two weeks. I'll just do a quick summary and then I'll try to be more diligent going forward.

The week before last I only worked out about 3 times and I injured both my left shoulder and left elbow. This past week my parents visited and I didn't work out at all. Then today, while building a shelving unit upstairs, I tweaked my right knee. I'm going to attempt to bench tomorrow since my elbow seems to be fine and my shoulder is at least better than it was. We will see what happens.

Ouch good luck, don't hurt yourself more.

[dumb.bell]

I went ahead and attempted a max effort bench today. I had failed on 375lbs on 3 occasions (they were all attempted with the injured shoulder and elbow). My last successful lift having been 365lbs a few weeks back. After warming up good, I did a few reps at 225lbs and then one at 315lbs before trying for 370lbs. I was successful with 370lbs and then was also successful at 375lbs. Those two lifts wore me out a bit so I didn't attempt 380lbs. However, if I had tried 380lbs when I was attempting 375lbs, I think I would have been successful. The week of rest seems to have helped with my strength. Unfortunately, I think I may have made my left shoulder worse.

[dumb.bell]

Yesterday, I did a light leg workout as follows:

Glute Ham Raises

1 x 12
1 x 12
1 x 15

Leg Press

1 x 15
1 x 15
1 x 15

Nautilus Duo Squat

1 x 20 (alternating legs, so equal to 10 reps)
1 x 20 (alternating legs, so equal to 10 reps)
1 x 20 (alternating legs, so equal to 10 reps)
1 x 20 (alternating legs, so equal to 10 reps)


Even though it was a relatively light workout, my quads were on fire and I had trouble coming up the stairs. I guess my legs must have already been worn out from 3 days of building a shelving system on the third floor in the house. It was not the ideal set up. The table saw was outside the garage, so I had to cut a board and walk it up. On a couple of occasions I got my measurements wrong (luckily not to many times).

The good thing about having my parents in town was that they would go to McDonalds every morning and bring me breakfast (3 bacon egg and cheese McGriddles every morning).

[dumb.bell]

I took Friday off and did a deadlift max effort today.

135 x 10
135 x 10
225 x 10
315 x 5
365 x 3
New PR of 415 x 1 (felt like it took everything I had - very slow lift)
Attempted 425 x 1 and failed (I didn't go into this lift with a good mindset. Didn't plan on getting it off the ground. When it came up I wasn't prepared and quit too soon).
New PR of 425 x 1 (When into this attempt determined to be successful - it went up easier than the 415 did).


My shoulder seems to be fine, so I'm going to try a max effort bench again tomorrow. If I can get 380lbs, I'll probably skip 385lbs and go straight for a new PR of 390lbs.

[dumb.bell]

It was apparently too early to try another Bench Max Effort. All the strength I felt Wednesday, was nowhere to be found. 380lbs went down, and it never left my chest.

This coming week, I'm hoping to get some really good workouts in. I plan on hitting legs hard tomorrow.

[aclockworkoi]

It was apparently too early to try another Bench Max Effort. All the strength I felt Wednesday, was nowhere to be found. 380lbs went down, and it never left my chest.

This coming week, I'm hoping to get some really good workouts in. I plan on hitting legs hard tomorrow.

Do you feel like your shoulder is healed fully?

Glad to see updates, keep em coming!

[dumb.bell]

Do you feel like your shoulder is healed fully?

Glad to see updates, keep em coming!

No, I could tell it didn't feel right during warm ups. I shouldn't have even went forward with the lift, but I was just hoping for the best.

[dumb.bell]

Yesterday I had pretty good leg workout.

Leg Ext

1 x 25
1 x 20
1 x 15
1 x 12
1 x 10

I then did a circuit with the Nautilus Duo Squat (NDS), Leg Ext (LE), and GHD with no more rest than it took to walk between the machines.

NDS 1 x 20 (alternating legs, so equal to 10 reps)
LE 1 x 10
GHD 1 x 15

NDS 1 x 20 (alternating legs, so equal to 10 reps)
LE 1 x 10
GHD 1 x 15

NDS 1 x 20 (alternating legs, so equal to 10 reps)
LE 1 x 10
GHD 1 x 15

NDS 1 x 30 (alternating legs, so equal to 15 reps)
LE 1 x 10
GHD 1 x 15

NDS 1 x 30 (alternating legs, so equal to 15 reps)
LE 1 x 10
GHD 1 x 15


By the end my legs (especially the quads) were burning and extremely tight.

[dumb.bell]

On Wed, Oct. 2nd my workout was as follows:

Chest

Flat Bench Press (freeweight)

1 x 20 Bar
1 x 10 135
1 x 10 135
1 x 10 225
1 x 10 225
1 x 10 225
1 x 20 225

Incline Chest Press Machine

1 x 15
1 x 15
1 x 12

Shoulder Press Machine

1 x 15
1 x 12
1 x 9

Dip Machine

1 x 15
1 x 15
1 x 15

On Thursday Oct. 3rd my workout was as follows

Deadlifts

1 x 10 135
1 x 10 135
1 x 6 225
1 x 6 225
1 x 2 315
1 x 1 405
1 x 1 435 (failed at this weight 3 time - couldn't get it off the floor on any attempt)

1 x 8 315
1 x 6 315

At this point I was quite worn out and called it a day.

[dumb.bell]

On Friday Oct. 4th workout was as follows:

Leg Press

1 x 15
1 x 15
1 x 20
1 x 20
1 x 25

Nautilus Duo Squat (NDS)

NDS 1 x 20 (alternating legs, so equal to 10 reps)
NDS 1 x 20
NDS 1 x 20
NDS 1 x 20

Leg Ext

1 x 20
1 x 15
1 x 15
1 x 12
1 x 10

Saturday Oct. 5th I did a Bench Press Max Effort

1 x 20 Bar
1 x 10 135
1 x 10 135
1 x 10 225
1 x 6 225
1 x 1 315
1 x 1 380 (I was finally successful at this weight after missing it the last few attempts)
1 x 1 390 (I got greedy and barely got it off my chest - maybe an inch)

I'm happy to report that at least as of now, my shoulder feels better than it has in a couple of weeks.