***My Arnold Schwarzenegger's Workout BULKING LOG*** GTFIH (pics) and food porn

[HoneycombBandit]

So I got Arnold Schwarzenegger's Encyclopedia of Body Building for X-mas and decided to follow the Level 2 Beginners Program and figured i might as well up my macros and bulk up while doing it since this **** looks pretty fuarking hard. First Workout is Rigth after i post this. Im doing this all natty with just pre-workout, creatine and protein and a SH*TLOAD of food.

My current stats are:
Age: 21
Height: 6'0"
Weight: 188 lbs 13% bf
Been lifting for 2+ years


Back Relaxed

Front Relaxed

Front Bicep


BB Bench: 225x6; 262 lbs 1RM
Squat: 320 lbs 1RM
Deadlift: 355 lbs 1RM

My Macros Stack up like this:
Cals: 4286
Protein: 268g
Carbs: 610g
Fat: 86g

The workout itself is a 2 day split hitting each bodypart 3x a week with one day off a week.

Mon/Wed/Friday:

Squat 5x10
Lunges 5x10
Leg Curls 5x10
Chin-Ups 5xmax (bodyweight)
Bent-Over Rows 5x10
Deadlifts 10,6,4
BB Bench 12,10,8,6,6
BB Incline 5x10
Pullovers 5x10
Standing Calf Raises 5x15
Hanging Leg Raises 5x25 (abs)

Tues/Thurs/Sat:

DB Lateral Raises and Military Press Superset 5x10
Up Rows 10, 6, 4
Push Press 6,4,2
BB Curls 5x12
Seated DB Curls 5x12
CG Bench 5x12
Weighted Dips 5x10
Wrist Curls 5x12
Reverse Wrist Curls 5x12
Incline Sit-Ups 5x25 (abs)

Im gunna need your guys support on this one, will post lots of food porn and workout updates as well whenever available. Starting at 188 lbs I plan on bulking to 205-210 lbs then will start cuttin till i get to around 8% bf. RINSE AND REPEAT

[mandimeoutof10]

Too much volume each day IMO. Your lifts later in your workout will be negatively effected. I'd split that up to 4 or at least 3 days.

[jbball92]

you riding a bike OP?

[HoneycombBandit]

Too much volume each day IMO. Your lifts later in your workout will be negatively effected. I'd split that up to 4 or at least 3 days.

I had been doing a 3 day split for years now and felt it was time to mix it up a little, and what better way than Arnold's routine

[mandimeoutof10]

I had been doing a 3 day split for years now and felt it was time to mix it up a little, and what better way than Arnold's routine

No offense but unless you're on the "sups" that Arnold was on, your body needs more time to recover than you're giving it. Just my .02

[thomasDB]

Too much volume + not enough rest. Let's not forget Arnold was on some "stuff" and could recover way quicker than you will. IF you absolutely want to do this routine split it up onto 3-4 days.

[jbball92]

Dbol, the breakfast of champions

[HoneycombBandit]

Def want to do it all natty. What do ya'll think about makin it a 3 day split and doing Squat, DL, Lunges, Leg Curls and calves on there own day. Plus i have alot of time on my hands so i can hit the gym twice a day if need be.. What do u guys think would be the best split?

[pumplikecuming]

As long as your eating enough you will gain, the program itself is fine don't listen to what some of these guys tell you. Unless they religously did the program and ate a perfect diet their advice is irrelevent. I followed the basic program and got amazing strength and size gains. But I was also eating upwards of 4k calories to make sure I was eating enough to off set all the calories I was burning and I ended up cutting one day off making it ababa then the next week babab

[BellyBelly84]

Did you get any steriods with that book, cause you gonna need them to copy Arnold's routines

[HoneycombBandit]

As long as your eating enough you will gain, the program itself is fine don't listen to what some of these guys tell you. Unless they religously did the program and ate a perfect diet their advice is irrelevent. I followed the basic program and got amazing strength and size gains. But I was also eating upwards of 4k calories to make sure I was eating enough to off set all the calories I was burning and I ended up cutting one day off making it ababa then the next week babab

Did you do the 3 day split or the 2 day split? cus the 3 day one seems reasonable, the 2 day is just FUARKING INSANE!!!

[HoneycombBandit]

Did you get any steriods with that book, cause you gonna need them to copy Arnold's routines

Yea it came with a month supply of DBOL (not srs) i wish tho

[HoneycombBandit]

mid-afternoon snack

[BellyBelly84]

Yea it came with a month supply of DBOL (not srs) i wish tho

Ah I dont mean to be a dick.

If you going to do it natty then there is way to much volume and exercise per workout and not enough recovery time. If your keen to only do this routine then either split them up more or add in more recovery time between each session. Otherwise you will burn out in no time if your a natty.

[HoneycombBandit]

Ah I dont mean to be a dick.

If you going to do it natty then there is way to much volume and exercise per workout and not enough recovery time. If your keen to only do this routine then either split them up more or add in more recovery time between each session. Otherwise you will burn out in no time if your a natty.

I was thinkin about keeping the 2 day split the same, but split each day into a morning and afternoon workout.. U think its possible like that?

[pumplikecuming]

Did you do the 3 day split or the 2 day split? cus the 3 day one seems reasonable, the 2 day is just FUARKING INSANE!!!

Its was the 2 day, so I guess it was the intermediate one lol. It works, but read his book...he says having a heavy medium and light workout is smart. He would do most of his heavy work on a sunday, then mix it up based on how he was feeling...he called it instinctive training. You feel strong, do a heavy workout (he did pyramids)...feeling tired go light 4x12.

Most people do bad with Arnies workout cause they follow it religiously but they don't even read his book or his education of a bodybuilder. Think about it would you take advice from Arnold fuking Schwarzenegger or some loser kid on a bodybuilding site who isn't even a buck fifty lean.

[HoneycombBandit]

Its was the 2 day, so I guess it was the intermediate one lol. It works, but read his book...he says having a heavy medium and light workout is smart. He would do most of his heavy work on a sunday, then mix it up based on how he was feeling...he called it instinctive training. You feel strong, do a heavy workout (he did pyramids)...feeling tired go light 4x12.

Most people do bad with Arnies workout cause they follow it religiously but they don't even read his book or his education of a bodybuilder. Think about it would you take advice from Arnold fuking Schwarzenegger or some loser kid on a bodybuilding site who isn't even a buck fifty lean.

Was stuck visiting my mom in Idaho for a week and a half over xmas so i read his book cover to cover (srs) and ya learnes alot of sh!t. And def right about who to take advice from, personally ima listen to the greatest bodybuilder of all time.

[HoneycombBandit]

And ya getting on the gear would definently get me gains alot quicker and be ALOT easier, but i wanna grind this out natty and be truly proud of what ive accomplished. Ive seen too many of my friends take **** like Tren and NanoDrol and blow up, gaining like 25 lbs in a month only to loose almost all of it when they get off so i wanna EARN my gains

[BellyBelly84]

I was thinkin about keeping the 2 day split the same, but split each day into a morning and afternoon workout.. U think its possible like that?

In my absolute opinion put the book down and walk away. Concentrate on 3 - 4 compound movements 2 - 3 times a week, working out no more than an hour a time. You can try his routine but it will only be of a very short period of time before you crash and burn working out like that.

Remember Arnie is genetically gifted, took roids and his career was going to the gym, eating and roiding. He made a living from the results of the those activities witch in turn paid for those activities.

There is no way in hell you will be able to do his workouts with the same frequency and duration being natty, whilst holding down a job and having a life.

I myself wish it was not true but it is.

[HoneycombBandit]

In my absolute opinion put the book down and walk away. Concentrate on 3 - 4 compound movements 2 - 3 times a week, working out no more than an hour a time. You can try his routine but it will only be of a very short period of time before you crash and burn working out like that.

Remember Arnie is genetically gifted, took roids and his career was going to the gym, eating and roiding. He made a living from the results of the those activities witch in turn paid for those activities.

There is no way in hell you will be able to do his workouts with the same frequency and duration being natty, whilst holding down a job and having a life.

I myself wish it was not true but it is.

I did Rippetoes SS for like 6 months when i was starting out and saw pretty good strngth gains, but im more in the mindset of getting more asthetic and doing the bodybuiling thing right now. And i know arnolds routine is gunna be the hardest thing ive ever done in the gym, thats why i started this log so i can keep seeking advice and if i totally crash and burn i can get help on another, more realistic, split for bodybuilding

[AJBurns]

Hope you get good gains Honeycomb.

It is possible this is too much? Yes. But how would you know if you never tried it? Eat your face off and do all you can to get the best recovery. If you still fall flat on your face at least you have no regrets.

Calories seem decent, don't be afraid to add more to get closer to 5k if you feel you need it.

[HoneycombBandit]

Jsut got home from my first Shwartzy workout and FUARKKKK!!!

I was gassed after my first 5 sets of Lat raise/Miliary press SS. Am i still a gym idiot if i grunt on the last couple reps of push presses? It was 100% out of neccesity and in no way trying to be a douche about it. Just wondering cus it caused the guy next to me to stop his intense repping of 85lbs on Cable Rows (haha love the fresh meat coming in for New Years resolutions). Defently gunna be a miracle if my body will be ready to do it all over agian in 2 days. Bout to daown a mass XXX protein shake (900 cals with milk) while i grill up some teryaki chicken, then its off to the bars for a little pre New Years Eve celebration. I gotta get all this drinking outa my system cus starting Jan. 1 im stopping drinking cold turkey so i can hit these workouts BALLS OUT.

HCBandit out

[HoneycombBandit]

Hope you get good gains Honeycomb.

It is possible this is too much? Yes. But how would you know if you never tried it? Eat your face off and do all you can to get the best recovery. If you still fall flat on your face at least you have no regrets.

Calories seem decent, don't be afraid to add more to get closer to 5k if you feel you need it.

Exactly.

Im gunna give this my best effort and if i crash and burn then i guess i dont have Herculian genetics

[IRONWARRI0R]

You're gonna burn out in 3 weeks max. That's WAY too much volume for a natural.

[HoneycombBandit]

You're gonna burn out in 3 weeks max. That's WAY too much volume for a natural.

^ Haters are my Motivators ^

[JaymzZz]

^ Haters are my Motivators ^

Nobody's trying to be a hater, they're trying to be realistic and help prevent you from disappointment... but if you're ok with taking that (huge) risk then carry on.
Just know that if you fail, people will mock; if you succeed, they will label you as a cyclist.
I would also suggest lowering the volume but it's up to you.


Back @Topic:
Good luck with your goals.
Squat is pretty impressive for your height/weight.

Btw, logs are here:
http://forum.bodybuilding.com/forumdisplay.php?f=66
Might want to PM a mod to move it.

[BellyBelly84]

Let us know how you get on with this routine, a while back i went mental with exercise with working out hardcore 6 of the 7 days a week, i was burnt out after 2 months. i made some good pregress, lost weight, gained mass but the results stopped dead and I needed to take about 2 weeks off to get over the overtraining syndroms. Muscle mass wont happen over night so why train like that.

[LetsGoHeavy]

agree with above, its a marathon not a sprint... specially when your not in a bicycle lane

[heavyduty17]

honestly, have fun with that.. if you wanna see srs results, get a real program for your bodytype and level.

[Big_Spaz]

I'm going to follow along just to see how long you last ... honestly.


And I don't mean to be a jerk about that, but these guys are honestly just trying to help you. I have the same book, I was just like you 10 years ago and read it cover to cover, trying to "mimmick" Arnold and his routines and dude ... you just CANNOT do it. It's just not feasible for long periods of time.

And on top of that, who knows if these are REALLY his routines. This could be just something he whipped together to complete his book. I mean do you really think he's going to tell you EVERYTHING he does, exactly how he did it and what he used? No. I mean I'm not a Pro, although at one time an elite lifter, and if someone asked me to sit down and right and end all program for someone, I would have a hard time doing it. I mean it took years of refining, tweaking, quitting, starting back up again, crying, whining, etc. to get where I'm at. It wasn't some 6 day split ....

But best of luck bro.





-Spaz