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
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05-22-2012, 03:22 PM #1
Sculpt07s Prep For 2013 March Show!! PHASE 1: BULK Time
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05-23-2012, 07:33 PM #2
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
-Last edited by sculpt07; 05-23-2012 at 11:34 PM.
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05-23-2012, 07:43 PM #3
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
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05-25-2012, 03:44 PM #4
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.Last edited by sculpt07; 05-26-2012 at 04:19 PM.
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05-26-2012, 04:08 PM #5
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
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05-28-2012, 06:06 AM #6
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!!
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05-28-2012, 07:11 AM #7
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05-29-2012, 02:36 AM #8
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05-29-2012, 02:41 AM #9
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
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05-31-2012, 12:37 AM #10
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)
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06-04-2012, 04:32 PM #11
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
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06-05-2012, 10:28 PM #12
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06-05-2012, 10:35 PM #13
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
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06-06-2012, 12:24 AM #14
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06-07-2012, 03:35 AM #15
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06-07-2012, 03:43 AM #16
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
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06-11-2012, 08:33 AM #17
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06-13-2012, 12:04 AM #18
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
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06-13-2012, 12:05 AM #19
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06-15-2012, 11:25 PM #20
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06-19-2012, 01:41 AM #21
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
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06-24-2012, 04:00 AM #22
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06-29-2012, 03:19 AM #23
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11-11-2012, 05:53 PM #24
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
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11-11-2012, 05:57 PM #25
* 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
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11-11-2012, 06:02 PM #26
Attachment 5070013
Sorry about photo quality more front shots tonight when get camera.
Cheers
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11-11-2012, 11:58 PM #27
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11-13-2012, 12:30 PM #28
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
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11-13-2012, 12:30 PM #29
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11-14-2012, 05:33 PM #30
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