Sculpt07s Prep For 2013 March Show!! PHASE 1: BULK Time

[sculpt07]

Hey Fellas and fellow BB fans,
Been following many of the guys in this section for a while and have been more than impressed with the results with cuts and the bulks.

So for now i begin my bulk. I started 5 days ago with the calorie surplus and all is going well cals are up to 3600 from my cut which were 2600-2700. I have dropped cardio back to 3 days per week which usually come from a variety of things such as swimming, Spin bike and 1 other HITT cardio session.

Why the Bulk:
Last week got a DEXA scan which is like a accurate (ish) scan that gives reading of body fat, height, weight and LEAN mass. I wanted the results to read better than they did.

Results
- Height 177cm
- Weight 78.9kg (174lbs)
- Body fat (12.9 %)
- Lean MASS 69.3kg (152.7 lbs)

This therefore means that if i was to step on stage the condition i wanted i would be around 72kg depending on water etc.

My plans:
- Compete in 2013 Natural Show (early 2013)
- stage weight of 75KG

Goals
- BULK to over 90kg (200lbs)
- Stage weight of over 75 kg (165lbs)

LET THE BULK BEGIN


cheers

Nick

[sculpt07]

Wed 23rd MAY
The food:
Meal 1
- 2 whole eggs with canned tuna
- oats
P 35 c 45 fats 23

Meal 2
- kangaroo yeah buddy!! On brown bread
- 1 x mandarin
P 40 c 40 f 8

Meal 3
-Post workout wpi + dextrose
P 30 c 30 f 0

Meal 4
- Tuna x 2 with pasta
P 40 c 60 f 18

Meal 5
- Kangaroo sausages + left over pasta
P 30 c 40 f

Meal 6
- home made burger (beef)
P 35 c 50 f 26

Meal 7
Wpc + oats + scoop penut butter
P 52 c 55 f 30

Totals p = 280. C = 300 f = 112

Daily total = 3328

* not a ton of cals but certainly more than my restricted diet for past 3 months. Getting new scales today so morning weights to come
TIME 2 GROW







-

[sculpt07]

Weights session 23rd may
First week y3t training * lower reps 6-10max

Arms
Tris
- bar push downs 4 sets 45,55,70and full stack
- overhead dumbbell extensions 4 sets total- 27.5kg, 32.5kg for eight then 2 sets of 35kg
-cable overhead extensions(thought I would give then a run today)
25, 35 , 45 for reps of 6-10

Biceps
- barbell curls 40,45,50,40 8 reps sloppy form
- dumbbell curls (slight twist) 20kg 25,30kg x 6 reps
- hammer curls 3 sets 8 on 30s, 2 x 6 reps of 32.5 ( fellS heavy man)

Overall stoked on these and left it all in the gym. Hoping for more chest strength over next 12 weeks. Tore pec 2 years ago and still messes with me till this day

[sculpt07]

Update 25th May

*morning weight 79.1

Macros 260/310/120

Trained Legs and had pretty good workout. Trying to work around some hip issues but felt good today

Front squats 15 x 70kg, 2 x 12 with 80kg, 2 x 90kg for 9-10

Leg extension 2 pins of stack for 3 x 8 (massive pump right where i wanted it)

leg press (wider high stance) 5 plate each side x 12, 6 plates each side for 8 with rest pause for another 4 reps

Lying hammer strength leg curls 17.5 kg x 13, 22.5kg for 2 sets of 8

Simple workout with more volume to come next week.

[sculpt07]

Final workout of the week! Just killed back:
All reps 6- 10
Pulldowns 2 x 10(85),1x8(105) 1x stack for 7 reps

Partial deads
4 x 10 on 140kg

Weighed chins( quite a few rest pause sets, taking 3-5 seconds to rest at bottom of motion)
- built up to 30kg hanging from belt

Finished the day with seated rows 4 sets wide grip pulling to mid torso. Felt these all through rhinboids and upper back.

Rest day tomorrow then volume goes up!!
* edit macros today at 260/300/120

[sculpt07]

Update 28th may Monday
- macros 279/310/125

Trained shoulders rep range 10-16 3 sets on all exercises
- hammer press finished 3rd set on 40kg never done these properly
- machine side lat
- front raises dumbbell 17.5kg x 15
- rear delt cables 15,12,10 + dropset

+ calves standing and seated calves lower reps 8-12 and hard and heavy

Body feeling good weight around the same. Pics to come!!

[Devils]

In Aussie brah,

workouts looking good, macro's too.

You want to compete at 75kg? you should be shredded at that weight no doubt.

[sculpt07]

In Aussie brah,

workouts looking good, macro's too.

You want to compete at 75kg? you should be shredded at that weight no doubt.

Cheers Devils. You have given me some good motivation with that last log you did mate. What was your weight on stage? im gonna post pic tomoz. My legs need to come up as well as my chest and tris.

Looking forward to the next 3 months

[sculpt07]

Arms today (week 2 day 2)

- rope pushdowns sets of 12-15. Never go that heavy on these but really pushed the weight and felt good. Did a few drop sets
- Kick backs DB 12.5kg 3 x 15
- dip machine 3 sets

- Cable curls Lightened these up due to a bit of tendonitis and used it more as a pump exercise
- hammer strength preached curls single arm 3 x 10-15 rest pause style.
- DB Hammer curls.

Bis were toast and arms felt pumped. 17s here i come!!! arms cold are measuring 15.9 so want to try grow them especially the tris

peace

[sculpt07]

Yesterdays macros Little more carbs * 265/350/90

Took new pre workout last night before this session. Felt pumped before i even touched the bar.

The workout (50mins)
- single leg leg press 4 sets 3 20s each side. Usually start on extensions but didn't have one available as was peak hour and cbf waiting.
- squats with SAFETY squat bar. built up to 12 reps of 100kg (felt amazing! havent used this bar in over a year)
- hamstring curls lying 4 sets + 2 drop sets
- Pin Loaded Hack squat super set to kettle bell lunges (x3)

good pump, great focus! and GSD baby (getting **** done)

[sculpt07]

update: morning weight 79. (swear these scales read low as evening weight clothed in singlet and shorts was 82 hmm.)

Trained shoulders and arms yesterday. Did a double and didn't have any work on and body felt fresh.

Week 3 y3t training. (high reps and and massive pumps)

exercise for delts
1. side laterals DB up then down the rack sets of 30
2. smith press sets of 25 with 1/2 rest pause
3. cable rear delt 100 reps with about 8 pauses for 3-7 seconds
4. upright row into military press 3 x 20

Arms Late night
Triceps
1. bar push downs 3 x 20
2. overhead cable extensions 100s took about 3 mins
3. close grip bench 2 x 25reps with rest pause

Biceps
4. z bar curls 4 x 25 (2 sets close 2 sets wide)
5. high cable curls 100s (with training partner) *hardest exercise of the day
6. cable bar 63s (like 21s but x 3) 2 sets here

Talk about blood. never lost pump and felt like i was in a sauna since the second exercise.

More soon

Nick

[sculpt07]

Legs today!
Killer high rep day with most sets over 30 reps. Every set used rest pause and drop sets..
Exercises
1. Leg ext
2. Wide and high leg press
3. Hacks w closer stance
4. Lying leg curls
5. Body weight lunges 100 steps

[sculpt07]

Although I use IIFYM I try to use little processed food unless I feel an urge etc. here is a average day ATM:
Meal 1.
- oats with low fat yogurt
- 3 eggs and tuna omelette

Meal 2.
- steak 250g and rice

Meal 3.
- tina salad
- oats or leftover rice

Meal 4 or post workout
Mass gainer shake/wpi + Gatorade

Meal 5 parents dinner(still at home)
- usually over 30g protein and low carbs which is nice

Meal 6
Omelette or casein or cottage cheese

MACROS - p 260 C 330 F 90

[Devils]

Cheers Devils. You have given me some good motivation with that last log you did mate. What was your weight on stage? im gonna post pic tomoz. My legs need to come up as well as my chest and tris.

Looking forward to the next 3 months

77.4kg on show day, but could have done with a big load of calories the day before and on the day.

Was still a few kg off peak condition.

[sculpt07]

77.4kg on show day, but could have done with a big load of calories the day before and on the day.

Was still a few kg off peak condition.

That's solid mate. Keep it up your looking sick bro. What are the goals over next year or so?

[sculpt07]

Update- Morning weight 79.6kg

Chest workout today(Y3t week 3)
1. Incline hammer 3 x 50 reps with many rest pause and drops
2. Push ups till failure x 2
3. Dumbbell press 3 x 25
4. Cable cross over fst style.

Massive pumps and short and sweet. Took about 30 mins.

Been so sore all week. Not used to high reps and lots of squeezing

[2276]

In! Looking forward to more growth mate!

[sculpt07]

Weight has started to rise.. Morning now sitting at 80.2

Sorry about the lack of posts. Busy week with work but now im back with a quick update before my next job.

Currently In the second cycle of y3t training. Weight this week have been down due to a nagging upper bicep tendon. Going to get treated over the next few days.

Managed to get:
* Sunday- Delts and biceps.
- db press got up to 27.5 kg
- side lats 17.5kg x 11
- rear machine
- 3d rack press unsure of weight but felt little ruff lol

* Legs -monday
- leg extensions 75, 85 ,95, 107.5
- front squats finished on 90kg (little pain and had plenty left to push but took it easy)
- leg press 240kg sets of 15
- Seated hamstring 55,66,75


Today will be chest so update soon

Live large

[sculpt07]

In! Looking forward to more growth mate!

Cheers big fella! lets hope i can get up in the high 80's soonish

[2276]

Pics brah??

Or I'll put them up hah!

[sculpt07]

photos on the way. Sorry i have been busy and sloppy with the blog.

yesterday killed arms!
Tris:
1. 4 sets rope push downs with a drop on final
2. db kickbacks 10kg x 3
3. Dips machine x 3

Biceps:
1. cable curls 4 sets (2 wide, 2 close)
2. precher machine x 3
3. hammer curls 20kg

Finished in about 40 mins. Tomorrow gonna kill chest. and take some shots

Cheers

[sculpt07]

Macros up
P- 270
C- 340
F- 100

Weight is up to well over 80 in the morning. Jut wrapping up some work so updates soon.

Motivation is thought the roof!!
Rip it up this week

[sculpt07]

Cals up to 3400-3600. Killing
It in the gym. Been doing quite a few double with more focus on basic old school lifts

Morning weight up to 81.2

[sculpt07]

Apologies.
Nothing worse than starting a blog and not keeping it updated. I always see it daily on here so i will make sure this doesn't happen again!!

UPDATES
Have started a cut September 1st (now 7 weeks ago). The heaviest i got in bulk mode was a fat 87kg. I began to clean calories up around august to a point where i was 84/85kg and happy with the quality of body fat

Some new things have been happening this cut which i feel have helped:

*Training
I have been using a 3 day (legs,push, pull split). I have two workout A & B and i also have two weeks.
WEEK 1 - hypertrophy week= legs A, hypertrophy push A, hypertrophy pull A
then 1 day off with cardio and abs...followed by hypertrophy legs B, hypertrophy push B, hypertrophy pull B

This ^^ then repeats for the same time with strength/power based workouts where i will use the same exercises for the majority of my workout, however the rep ranges and rest time will change

Hypertrophy week
- reps 8-15
- rest 1 -1.5 mins
- time under tension over 30 seconds per set
- failure is a good thing on some lifts this week

Strength/power week
- reps under 8
- rest 2-3 mins
- less exercises
- 1/2 main lifts per session ( mentally this is easier to do knowing you have to kill 1 lift per workout)

Progression is the key

[sculpt07]

* Diet
Diet has been solid. Have hit my macros everyday for the past 7 weeks

Starting macros
p 250 c 210 f 80 weeks 1 to 4

Then i changed my macros to lower the fats and up the carbs (weeks 5- week 8(now)
Protein - 210, carbs- 255, fats- 50

This has been amazing for energy levels and combined with 3 x 400 deficit cardio session has been doing a good job

Weight loss of .8kg on average per week

Pics up now

Note: weight in morning is between 78-79 kg

[sculpt07]

Attachment 5070013

Sorry about photo quality more front shots tonight when get camera.

Cheers

[2276]

Embedded for a bro!





Insane back man!

[sculpt07]

Smashed Legs Hypertrophy workout A yesterday

- leg extensions 4 sets of around 8-12 (tut was over 40 seconds here)
- SUMO dead lifts 5 sets finishing on 100kg( had more in the tank but new to these bad boys) Loving the pump and extreme soreness im getting in ass and hams here
- Leg press 260kg for 4 x 12-15 (progression next workout)
- Glute-Ham raises - 3 sets of 8 with pole still cant do one full rep
- Lying Hamstring curls 4 sets
-Standing calf raises 4 sets of 10-15

Overall massive pumps due to reefed and good energy levels

More soon

Nick

[sculpt07]

Morning weight 78.4kg

[2276]

Keep it up bro!