Ripps 24 week bulk/cut log of epicness

[rippednmichigan]

This is my new log and you read it right 24 weeks of EPICNESS!! I'm going for a 12 week bulk to try to gain some mass then going on a 12 week cut. I will be looking for a show in February/March time then keep my leanness till May when the wife and I go on our cruise :rockon:

My bulking details to start this log off:

Workout Days: 2820 Calories (210g Protein, 60g Fat, 360g Carbs)

Off Days: 1620 Calories (210g Protein, 60g Fat, 60g Carbs)

Routine to start off this bulk is a 3 day split. I like this split because I will be able to hit one muscle group twice a week alternating the muscle groups getting worked twice. This week starts out with chest, shoulders and tri's, so this will be the group that gets worked twice this week.

Pic for yesterday:



Pic today:

[rippednmichigan]

Monday Day1

Chest:
Incline DB
75x8,8,6

BB Bench:
185x5,6,5

Cable Flies:
50x12
60x11

Shoulders:
Smith Press:
115x6
95x7,6

DB Side Lats:
20x12
25x10,10

Triceps:
Skull Crushers:
85x8,8,6

Pressdowns:
90x10
100x10
105x8

[rippednmichigan]

Tuesday Day 2

Back:
Widegrip Pull Ups:
BWx10,10,8,6

Chest Supported DB Rows:
50x10,10,8

Cable Rows:
150x8,8,8

Rear Delts:
Incline Rear Delt Raises:
20x12,10,8

Traps:
DB Shrugs:
55x10x4

Biceps:
BB Curls:
95x8,7,6
85x7

DB Hammer Curls:
40x7,7,6

[rippednmichigan]

WED Day 3 = OFF

Thursday Day 4

Legs:

Quads:

Hack Squat:
135x10x2
205x10
225x10
255x8
275x8

Bulgarian Split Squat: 40lb DB's in each hand
80x8,8,8

Leg Extensions:
105x10,8,8

Hams:

Seated Leg Curls:
130x10
140x8
150x6

Lying Leg Curls:
70x10,8,7

Calves:

Standing Calf Raises:
275x12,12,12,12

Seated Calf Raises:
255x12,12,12,12

[rippednmichigan]

Friday Day 5

Chest:

DB Bench:
85x10,6,6

BB Incline
135x10
145x8
155x8

Cable Flies:
60x12,10

Shoulders:

DB Press:
45x8,8,8

DB Side Lats:
25x12,10,10

Triceps:

Skull Crushers:
85x8,8,7

Pressdowns:
95x10
105x10
110x8

[rippednmichigan]

Monday Week 2 Day 8

Workout Days: 2820 Calories (210g Protein, 60g Fat, 360g Carbs)

Back:
Widegrip Pull Ups:
BWx10,10,8,8

Chest Supported DB Rows:
50x10,10,10

Cable Rows:
150x10,10,8

Rear Delts:
Incline Rear Delt Raises:
20x12,10,10

Traps:
DB Shrugs:
75x10x4

Biceps:
DB Curls:
35x10,10,8,8

DB Hammer Curls:
35x10,10,8

Various ab movements.

[rippednmichigan]

Damn missed logging most of last week! Busy, busy.....

Monday Week 3 DAY 15

Workout Days: 2820 Calories (210g Protein, 60g Fat, 360g Carbs)

Legs:

Quads:

Hack Squat:
135x10
185x10
225x10
235x10
255x10
275x10

Leg Extensions:
125x10,10,10

Hams:

Seated Leg Curls:
140x10
140x10
140x10

Calves:

Standing Calf Raises:
275x12 DONE!!!

I tweaked my back this morning getting out of my car at work and it's been a little bit painful all day so I'm lucky I was able to do what I did. Weight this morning a cool 158.2lbs so I'm basically up 3 lbs in 2 weeks. I'm right on track. Hoping to have a better chest and tri day tomorrow. A dude from work is supposed to come lift tomorrow so we will see if he does, he backed out once already. Tomorrow is my "Team Challenge" for tri's too so watch for that!

[rippednmichigan]

Tuesday Week 4

Workout Days: 2820 Calories (210g Protein, 60g Fat, 360g Carbs)

Back:
Widegrip Pull Ups:
BWx10,10,10,7

Chest Supported DB Rows:
55x10,10,9

Cable Rows:
140x10,10,10

Rear Delts:
Incline Rear Delt Raises:
20x12,10,10

Traps:
DB Shrugs:
75x10x4

Biceps:
BB Curls:
85x10,10

DB Curls:
45x7,6

Preacher Curls:
85x8,8,8

[rippednmichigan]

WED: Week 4

1620 Calories (210g Protein, 60g Fat, 60g Carbs)

20 minutes cardio

Various AB's

20 minutes cardio

[rippednmichigan]

Big change of plans, not going to say to much as in end goal BUT it's going to get ridiculously crazy for the next 12 weeks!!

[rippednmichigan]

Week 1, Day 1 of 12 weeks:
Leg Workout

Overall a good start to my new program, felt good all day and had pretty strong lift session. Official starting weight is 173lbs with a rough estimate of 13% BF, going for a major Recomp/Cut for the next 12 weeks. Goal is to be no lighter than 165lbs at 8% BF. Looking forward to chest and tri's tomorrow!

AM Cardio: 20 minutes

Meals and supplements for the day.

Breakfast:

Egg Whites
Oats
Coffee
1g Fish Oil

Meal 2:

Chicken
Brown Rice
1g Fish Oil

Lunch:

Chicken
Brown Rice
Broccoli
1g Fish Oil

Pre-Workout:

Chicken
Brown Rice
Broccoli
1g Fish Oil

Post-Workout:

EFX IGF 33, EFX Kre-Alkalyn, and EFX LG5

Dinner:

Lean Steak
Broccoli
1g Fish Oil

Nighttime Snack:

EFX NF Pro Whey

PM Workout

Box Squats:
3 warm-up sets
135x12
185x12
205x12

3 sets
245x12
265x12
285x12

Seated Hamstring Curl:
2 warm-up sets
100x15
110x15

3 sets
120x15,12,10

Lying Hamstring Curl:
3 sets
50x9,8,7

Leg Extension:
2 sets
95x12
105x12

Hack Squats:
3 sets
135x20
145x15
155x12

Cardio: 20 minutes

[rippednmichigan]

Forgot the most important supplement today!! K-Otic Orange Ambush for the pre-workout win baby!!!

[rippednmichigan]

Week 1, Day 2:
Chest & Triceps Workout

AM Cardio: 20 minutes

PM
Flat Dumbbell Press:
55x10x3
75x10
85x6

Incline Flyes:
45x10
50x8

Straight Arm Pullover:
60x12,10

Rope Extension:
90x12
100x11,10

Lying Cable Extensions:
50x12,12,10

Overhead Dumbbell Extension:
50x12,10,8

Cardio: 20 minutes

[rippednmichigan]

Week 1, Day 3: OFF

[rippednmichigan]

Week 1, Day 4:
Back & Biceps

AM Cardio: 20 minutes

Reverse Grip Pulldown:
90x10 WU
160x10
210x10
230x10

Bent Over Barbell Rows:
95x10 WU
135x10
155x10
165x8

Hyperextension:
+25x10,11

Straight Arm Pulldown:
50x15
70x15
80x15
85x15
90x12
95x12
100x11

Single Arm DB Preacher Curls: Per Arm
20x15 WU
35x15,14,12

Alternating Dumbbell Curl:
35x12,10,10

Cable Curls:
20x20
25x20
30x18

Cardio: 20 minutes

[rippednmichigan]

Week 1, Day 5:
Shoulders, Calves & Abs

AM Cardio: 20 minutes

Military Press:
45x8, 65x8 WU
95x8
115x8
135x6

Side Raises:
20x15 WU
25x15
30x12,9

Upright Rows 21's:
45x21
65x21
65x18

Rear Delt Raises:
20x12
15x12x6

Superset:

Weighted Situps:
+45x15x3

Seated Calf Raises:
265x20x3

Standing Calf Raises:1 foot at a time
225x18x3

20 min Cardio: Walking

[rippednmichigan]

Week 1, Day 6: OFF

Week 1, Day 7:
Legs

Skipped was gone all day getting family pictures done

[rippednmichigan]

Week 2, Day 8:
Chest & Triceps

Flat Dumbbell Press:
50x10x2 WU
80x8
85x7

Flat Bench Flyes:
55x8x2
Drop set:
55x7, 45x8

Incline DB Flyes:
45x9,8
Drop Set:
45x8, 35x8

Cable Crossovers:
70x10
80x8
Drop Set:
80x8, 70x10

Tricep Cable Pushdowns:
90x18
Drop Set:
90x16, 70x10

Reverse Cable Pushdowns:
70x18
Drop Set:
70x16, 50x10

Giant Set: 21's (These were crazy hard!)

Head Smackers:
45x7,7,7

Skull Crushers:
45x7,7,7

Rockers:
45x7,7,7

Cardio: 30 minutes

[rippednmichigan]

Currently taking:

AAEFX:

NF Pro Whey (Chocolate and Vanilla)
Cell Rush
K-Otic
LBA Pro (Chocolate and Vanilla)
Joint Rehab
Nytric EFX Pro
Kre-Alkalyn

Probably going to start Test Charge next Monday

Various Brands:
Fish Oil
Multi Vitamin
Xtend BCAA's

Diet:

I'm carb cycling at the moment with 3 low and 1 high carb days.

[rippednmichigan]

Week 2, Day 9: OFF

Week 2, Day 10:
Shoulders

Seated Smith Machine Military Press:
45x10, 65x10 WU
95x8
115x8
135x5

One Arm DB Shoulder Press:
20x10 WU
45x10,10
1 drop set
45x8, 35x8

Superset:
Side Raises:
35x12,12,10

Side Raises Behind The Back:
20x12,10,8

Dumbbell Shrugs:
85x12,12,12

Rear Raises:
15x12x7

Cardio: 30 minutes

[rippednmichigan]

Week 2, Day 11:
Calves & Abs

Standing Calf Raises:
185x10 WU
205x12
215x12
225x12
235x12

Seated Calf Raises:
205x18
210x18,16,15

Hanging Leg Raises:
18,16,12

Cardio: 30 minutes

[rippednmichigan]

Week 2, Day 12:
Back & Biceps

AM Cardio: 30 minutes

Reverse Grip Pulldown:
90x10 WU
160x10
210x10
230x10

Wide Grip Lat Pulldown:
210x10
215x7
210x8

One Arm Dumbbell Row:
55x12
65x10
75x8

Partial Deadlift:
185x16,16,14

Hammer Dumbbell Curl on a Preacher Bench:
25x18,18,16

Preacher Machine Curl:
70x14,10,10

E-Z Bar Curls:
65x10
75x10
85x8

[rippednmichigan]

Week 2, Day 13: OFF

Week 2, Day 14:
Legs MISSED due to family being in town.

[rippednmichigan]

Week 3, Day 15:
Chest & Triceps

AM Cardio: 20 minutes
AM Twists: 150 reps per side

Flat Dumbbell Press:
55x10x2 WU
85x10,8

Straight Arm Pullovers:
55x10,10

Incline Flyes:
45x12,10,8

Overhead Tricep Extensions:
110x15

2 Drop Sets
110x12 - 90x11
110x12 - 90x10

Dips:
12,12,10

Superset:
Lying Dumbbell Extensions:
25x12,12,10
Narrow Pushups:
12,10,8

Bench Dips:
15,12,8

PM Cardio: 20 minutes
PM Twists: 150 reps per side

[rippednmichigan]

Week 3, Day 16:
Back & Biceps

AM Cardio: 20 minutes
AM Twists: 1 set of 150 reps

Reverse Grip Pulldown:
90x10 WU
160x10
210x10
230x10

Lat Pulldown:
180x12
185x12
190x10

Dumbbell Row:
75x15
65x15,12

Close Grip Pullups With Legs Elevated:
10,6,6

Alternating Dumbbell Curls:
35x12,8
30x10

Preacher Dumbbell Curls:
30x14,14,12

Spider Curls:
65x10,9,7

PM Cardio: 20 minutes
PM Twists: 1 set of 150 reps

[rippednmichigan]

Week 3, Day 17: OFF

[rippednmichigan]

Week 3, Day 18: OFF

[rippednmichigan]

Week 3, Day 19:
Shoulders, Calves & Abs

Superset:

Dumbbell Side Raises:
20x15,15,12

Front Dumbbell Raises:
20x15,12,8


Smith Shoulder Press:
95x15
90x15x2

Rear Delt Raises:
15x12x6
15x10

Standing Calf Raises:
225x15
205x16,15,15,13

Sit-Ups:
3 sets to failure

Cardio: 20 minutes
Twists: 150 reps

[rippednmichigan]

Week 3, Day 20:
Legs

Leg Extensions:
50x10, 70x10 WU
Drop set of 100 total reps
105x15
95x15
85x15
75x15
65x15
55x15,10

Box Squats:
205x15,15

Standing Hamstring Curls:
0

Hack Squats:
0

Called it quits, too much on my mind with family, hospital visits children sick.

[rippednmichigan]

Week 3, Day 21: OFF