AdamWW's Perpetual Bulking Log - The Time Has Come

[AdamWW]

Just to make sure no one still thinks my wrists were cut:






And here's an updated ab shot. Still got definition of course

[Ashlei]

lol, yep this log needs more pics

You've got a great base for some nice gains being so lean! Take advantage!

[AdamWW]

lol, yep this log needs more pics

You've got a great base for some nice gains being so lean! Take advantage!

you being srs or joking? i can't tell!

What I find hilarious is that yesterday, I swear, I was WAY softer looking. However, I ate most of my carbs during the early hours and drank a little less water than usual (not by choice), and today I look leaner!

Going to leave for the gym soon here, work is winding down and i'm the only one on my team left. I staretd to get a migraine about an hour ago but I think I took some advil just in time to prevent it from going full-blown, otherwise deadlifts would be tough!

I'll do more pictures - might upload some vids too if I can. I definitely want to find the older pics though because it's a big difference.. I don't look like the same person at all.

ps - my hands look really big and creepy in that ab picture!

[Ashlei]

ps - my hands look really big and creepy in that ab picture!

lol! Only not.

Have a good workout! The layout you posted looks good but I'd keep the chins in there - good compound lift.

[AdamWW]

Man.. i hadn't done deadlifts in a while and let me tell ya, after being away from them that long, it's tough! Here's what happened:

Deadlifts: Warmup (135x8), 185x5, 185x5, 155x6, 155x5 (I used to be able to do so much more! Will have to keep at this!)
Lat Pulldown: 140x5, 140x5, 135x5, 130x5, 130x5
Skullcrushers: 50x10 (warmup), 60x8, 60x8, 60x8
Single-Arm Cable Row: 60x5, 50x8, 50x8, 50x8
Ab Machine: 75x10, 75x10, 70x10, 70x10

The deadlifts really tired me out actually, I forgot how much work they were

Overall it felt great.. though I think i'm going to start going to my secondary gymmore often because the one yesterday is just too damn crowded.. Ihad to sit around for a LONG time.

Post workout dinner was:

1 Can Trader Joe's Canned Salmon
1 Large Tomato
2 TJ's Multigrain Torillas
2oz Shredded Cheese
2-3 Cups Spinach ( I put the cheese and spinach into the tortillas and made quesadillas!)
1 Cup blueberries
1 Fat Free Tapioca pudding (mixed with blueberries)

Delicious

[lovingit]

Glad you aren't cutting, Adam.

[AdamWW]

Glad you aren't cutting, Adam.

I've convinced myself i'm not cutting my hair until i'm 175lbs.

[AdamWW]

By the way, tomorrow is weigh-in day, any guesses? I'm guessing about 156

[AdamWW]

And now I can barely walk, and yet I feel like such a pussy:

Warm-up: 5 mins on the stationary bike, light leg extensions for 2 minutes.

Squat: 135x6, 145x5, 155x5, 155x4, 145x5
Leg Press: 4 plates each side + 118lb starting weight... so, 5x478x5 (SetsxWeightxReps Each)
Quad Extension: 100x8, 100x8, 100x8, 100x8
Seated Calf Raise: 120x12, 120x9, 120x8, 110x13

stumbled out.. feels good

Keep in mind, I hadn't done squats in about 8 months.

[peteyboy1015]

And now I can barely walk, and yet I feel like such a pussy:

Warm-up: 5 mins on the stationary bike, light leg extensions for 2 minutes.

Squat: 135x6, 145x5, 155x5, 155x4, 145x5
Leg Press: 4 plates each side + 118lb starting weight... so, 5x478x5 (SetsxWeightxReps Each)
Quad Extension: 100x8, 100x8, 100x8, 100x8
Seated Calf Raise: 120x12, 120x9, 120x8, 110x13

stumbled out.. feels good

Keep in mind, I hadn't done squats in about 8 months.

With a leg press that impressive, I would think that you would be able to squat a lot more, lol (although you did state that you haven't squatted in eight months).

[AdamWW]

With a leg press that impressive, I would think that you would be able to squat a lot more, lol (although you did state that you haven't squatted in eight months).

Yeah man it's weird.. I think my squat was also hurt a little because i deadlifted yesterday, so I maybe next time i'll move the days of the workouts around so I don't get the back pressure both times.

Also, I go pretty deep on the squats and not so deep (probably ~90 degrees) on the leg presses.. but I also found it a bit weird.. ESPECIALLY considering I did squats first.

[AWD_TURBO]

Glad to see your pushing yourself so hard! Keep this up. Eat big, Lift big.

[AdamWW]

Glad to see your pushing yourself so hard! Keep this up. Eat big, Lift big.

Thanks man!

It's definitely a change of pace.. when I was doing squats I had to rest for like 2-3minutes, same with Leg Press, but the workouts take just as long even though their is less volume.

[PBateman2]

By the way, tomorrow is weigh-in day, any guesses? I'm guessing about 156

156.3lbs...Im so precise

Solid wheelz session!

[AdamWW]

156.3lbs...Im so precise

Solid wheelz session!

If you're off by a single tenth of a pound.. i'll never believe anything you say.. EVER AGAIN.

[AdamWW]

Here's the mealplan for tomorrow. I'm going to have some FUN at dinner. Keeping a pretty standard diet rest of the day, but moving some fats to the last meal to account for a whole pint of B&J's. I haven't eaten a whole pint in about... 2 years.

[psychodiver9]

What was last week? I'll say gain of 1.4

[Ashlei]

Thanks man!

It's definitely a change of pace.. when I was doing squats I had to rest for like 2-3minutes, same with Leg Press, but the workouts take just as long even though their is less volume.

I love my long rest breaks. I don't time them but just go when I feel ready. Usually when the song ends and I've found a suitable one for the next set.

How are you liking the new routine?

Also any reason you aren't going full ROM on leg press?

Here's the mealplan for tomorrow. I'm going to have some FUN at dinner. Keeping a pretty standard diet rest of the day, but moving some fats to the last meal to account for a whole pint of B&J's. I haven't eaten a whole pint in about... 2 years.

[IMG]http://i1090.photobucket.com/albums/i364/AWadd618/DietAugust312011.png[/]

Mirin your dessert choice! Haven't been able to find that flavor here.

[AdamWW]

I love my long rest breaks. I don't time them but just go when I feel ready. Usually when the song ends and I've found a suitable one for the next set.

How are you liking the new routine?

Also any reason you aren't going full ROM on leg press?



Mirin your dessert choice! Haven't been able to find that flavor here.

Actually I go to full range of motion on the presses (i've heatd 90 degrees is where you should be to avoid knee issue - but I could be wrong)

I'm excited for the ice cream! Should be a nice treat.


Unfortunately.. I weighed this morning... 155lbs again. Same as last week.. so, no gain Wondering if I should stick it out another week or +200 calories.

[AWD_TURBO]

Whole pint of Oatmeal Cookie Crunch fuuuuuuuuuu... I can't even get that flavor here

[AdamWW]

Whole pint of Oatmeal Cookie Crunch fuuuuuuuuuu... I can't even get that flavor here

While I haven't tried a HUGE number of them, it's definitely my favorite so far

[AdamWW]

How are you liking the new routine?

I actually love it so far. It's interesting because I used to basically workout for 1 hour solid, but with higher volume and less weight. Now, I'm doing less reps and more sets per exercise with more weight, and it STILL takes an hour - plus I feel much more exhausted the next day, too! I feel like im making good progress and actually it's easier to measure the increases in strength, too.

I'm kind of thinking my weight staying the same WOW is just a fluke, that maybe last week my water weight increased, etc, but now I also have to think about the possibility I might need some more cals... perhaps my NEAT has gone up a lot since starting the bulk.

[Vitek92]

I'm usually just lurking around but this time I'm actually gonna post.

I think it's time to up the calories!

[psychodiver9]

I'd give it one more week then decide. 1 week could be random fluctuation. My weight can fluctuate several lbs

[Ashlei]

I actually love it so far. It's interesting because I used to basically workout for 1 hour solid, but with higher volume and less weight. Now, I'm doing less reps and more sets per exercise with more weight, and it STILL takes an hour - plus I feel much more exhausted the next day, too! I feel like im making good progress and actually it's easier to measure the increases in strength, too.

I'm kind of thinking my weight staying the same WOW is just a fluke, that maybe last week my water weight increased, etc, but now I also have to think about the possibility I might need some more cals... perhaps my NEAT has gone up a lot since starting the bulk.

Yeah I was surprised when I first bumped down the volume and upped the intensity that it still look awhile to workout. I get less DOMS now but I'm still pretty spent today from legs yesterday. (Yay for a rest day).

I'd wait another week, then adjust cals if you haven't gained.

[AdamWW]

I'd give it one more week then decide. 1 week could be random fluctuation. My weight can fluctuate several lbs

That's what im thinking. I didn't drink much fluid last night which could have made a difference, plus the whole food in the digestive tract factor could have had more of an impact last week. I certainly don't look fatter that I notice, but my arms actually look slightly fuller I think.. which is awesome

Yeah I was surprised when I first bumped down the volume and upped the intensity that it still look awhile to workout. I get less DOMS now but I'm still pretty spent today from legs yesterday. (Yay for a rest day).

I'd wait another week, then adjust cals if you haven't gained.

Yay for a rest day! Today is supposed to be my rest day, but depending on a couple of things I may have to workout mon-thurs this week because im going to a concert on friday ALL DAY.

Going to wait another week on the calories and see how it goes.. it's not like im going hungry as it is

Time for work - hopefully i'll be able to do a midday workout instead of after work, always have more energy.

[Ashlei]

That's what im thinking. I didn't drink much fluid last night which could have made a difference, plus the whole food in the digestive tract factor could have had more of an impact last week. I certainly don't look fatter that I notice, but my arms actually look slightly fuller I think.. which is awesome

Yay for a rest day! Today is supposed to be my rest day, but depending on a couple of things I may have to workout mon-thurs this week because im going to a concert on friday ALL DAY.

Going to wait another week on the calories and see how it goes.. it's not like im going hungry as it is

Time for work - hopefully i'll be able to do a midday workout instead of after work, always have more energy.

Muscle pump - woot!

Dang you're going to be spent this weekend 4 days in a row. What concert? All day?? That sounds awesome!

[PBateman2]

If you're off by a single tenth of a pound.. i'll never believe anything you say.. EVER AGAIN.

Hahha! Right on!

So looks like you had no gain at all? Youve been on the new surplus for one week?

[AdamWW]

Muscle pump - woot!

Dang you're going to be spent this weekend 4 days in a row. What concert? All day?? That sounds awesome!

Yeah I know but I don't think i'll get all my workouts in if I don't it's fine tho!

The concert is The End Summer Camp ('The End' is a rock-oriented radio station in Seattle). It's 10 groups, starts at 2pm and I have the day off! I think the groups are: AWOLNATION, The Naked and Famous, Middle Class Rut, Manchester Orchestra, Portugal the Man.. and some others...

Hahha! Right on!

So looks like you had no gain at all? Youve been on the new surplus for one week?

Well I was in a surplus the last week and gained 1.8lbs (from 153.2 to 155), and then this morning was still 155 after 1 week at 3000 cals. Here's the chart:



im an excel geek.

Like I said.. im not hungry and i'm working out HARD.. right now I wanna f*ckin jump through a wall my energy is so high, and this is me off caffeine (acid reflux sucks!)... so, my energy is high, I think maybe my NEAT is just going way up for something.. I dunno.

Either way, tonight, my friend, I will kill some B&J's and popcorn.

[PBateman2]

^Excellent tracking! Like it.

IMHO - An overall change of 0.8lbs from four weeks ago is not sufficient especially considering this is the first month of your bulk. Fluid retention alone should be more than that.

I would be more aggressive here. Increase 250-300cals now. Increase in 10% weekly increments until scale starts moving. Considering your height, scale needs to move a bit better (i.e 1.5-2.0lbs per month).

Just my two cents

Enjoy the B&J!