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  1. #1
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
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    jdflex23's 2012 log. Bulking it up. U mad?

    Yo, making a new thread for my bulk. I'm going to be crushing PR's and making some lean gains. I will be training three days per week, with my hybrid spin of GVT. I am not going to list my diet daily, more than happy to explain via PM if anyone is interested as time passes. I will be posting pics along the way. Here we go.

    10/21

    Weight: 205lbs

    Chest/Back

    Incline DB press 80x5 5sets
    Incline Hammer Machine Press 120x5 5sets
    Cable Flys (high) 25x10 3sets

    BB Rows 225x5 5sets
    Chins BWx5 5sets
    DB Rows 100x10 3sets

    Awesome workout, felt amazing with my presses. I had a shoulder issue for about a year seems to be 100% now, however I will be staying away from BB presses. Just don't work for me. My new supp stack is the $hit! I wanna get a few months under my belt with this set up then I'll throw some reviews out there.

    Supps

    Whey
    pre workout
    I-load by pro supps
    Karbolic by pro supps
    Creatine mono by pro supps
    DAA by Primaforce 4wks on, 4 off
    PFO liquid fish oil
    multi
    Last edited by jdflex23; 10-23-2012 at 09:04 AM.
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  2. #2
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
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    10/23

    Weight: 209lbs

    Legs

    Squats 235x5 5sets

    This is it today. I injured my left oblique this past weekend so I decided to lay off. The sets where pretty easy but I was feeling some small strain on my left side. Should be back to normal soon though. I will increase weight next workout. I have been enjoying a 2 wk dieting break the past few weeks so my weight is all over the place. I am cleaning it up today so from here on out everything will be consistent.
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  3. #3
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
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    10/24

    Shoulders/Arms

    DB Military Press 70x5 5sets
    Upright Row 115x5 5sets
    Reverse Peck Deck 130x10 3sets

    BB Curls 85x5 5sets
    Hammer Curls 50x10 3sets

    Close Grip Press 185x5 5sets
    Bench Dips BWx10 3sets

    Great workout today. Below I will lay out a sample of my training day macros.

    325g protein
    500g carb
    60g fat

    3840 calories

    The above is just an estimate, I don't count the carbs/fat in my protein shakes, nor do I count the protein in my carb sources. So total calories are prob a couple hundred higher. I also drink half a gallon of 1% milk with my meals through out the day. The only direct source of fat taken in on my training days are two servings liquid fish oil, one serving mac nut oil. My meals go something like this.

    Preworkout Meal
    50g whey
    50g karbolic

    Postworkout Meal
    50g whey
    50g karbolic

    Meal 1 ( shortly after my pw meal)
    egg whites
    oatmeal
    bananas

    Meal 2
    chicken
    jasmine rice

    Meal 3
    chicken
    jasmine rice

    Meal 4
    whey shake mixed with milk
    Last edited by jdflex23; 10-24-2012 at 02:54 PM.
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  4. #4
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
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    10/26

    Weight: 208lbs

    Chest/Back

    Incline DB Press 80x6 5sets
    Incline Hammer Machine Press 100x6 5sets
    Cable Flys (high) 25x10 3sets

    BB Rows 225x6 5sets
    Chins BWx6 5sets
    DB Rows 100x10 3sets

    Good workout today, my programmed is based on linear progression. I have added a single rep to each set, I am working toward 5sets of 10 for each main movement. Even though I am just adding 4 reps per movement, that is essentially adding a full set to each movement per workout. I did have to scale back today on my hammer machine press, I didn't feel like I was getting a good enough squeeze through the movement. Also to note, my left oblique injury is healing up but still bothered quite a bit.
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  5. #5
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
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    Here is what my nutrition looks like today.

    Pre
    50g MTS WHEY
    50G Karbolic
    1cap I-Load

    Post
    50g MTS WHEY
    50g Karbolic
    5g Creatine

    Meal 1 (consumed 30 mins after PW shake)
    egg whites
    oatmeal
    bananas
    DAA
    1 tablespoon liquid fish oil
    Multi


    Meal 2
    chicken
    oatmeal
    1 tablespoon mac nut oil

    Meal 3
    chicken
    jasmine rice
    1 tablespoon liquid fish oil

    Meal 4
    50g MTS WHEY
    Milk
    1 tablespoon mac nut oil
    Last edited by jdflex23; 10-27-2012 at 08:15 AM.
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  6. #6
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
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    10/28

    Shoulders/Arms

    DB Military Press 70x6 5sets
    Upright Row 115x6 5sets
    Reverse Peck Deck 130x10 3sets

    BB Curls 85x6 5sets
    Hammer Curls 50x10 3sets

    Close Grip Press 185x6 2sets
    Machine Dips 210x6 3sets
    Rope pressdowns 50x10 3sets

    Great workout, I am feeling strong and my pumps are crazy. I just wanted to note CG presses cause me to have a little shoulder discomfort so dropped them today. I think I will add them back in but scale the weight back next session.
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  7. #7
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
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    10/30

    Legs

    Squats 235x6 5sets
    Leg press (unilateral) 210x6 5sets
    Leg extensions (unilateral) 70x10 3sets
    Lying leg curls 125x10 3sets
    Calve machine 100x10 3sets

    Great workout today, I like working my legs unilaterally. I can concentrate on getting a good full squeeze on each rep.
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  8. #8
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
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    10/30

    Chest/Back

    Incline DB Press 80x7 5sets
    Incline Hammer Machine Press 100x7 5sets
    Cable Flys (high) 25x10 3sets

    BB Rows 225x7 5sets
    Chins BWx7 5sets
    DB Rows 100x10 3sets


    11/2

    Shoulders/Arms

    DB Military Press 70x7 5sets
    Upright Row 115x7 5sets
    Reverse Peck Deck 130x10 3sets

    BB Curls 85x7 5sets
    Machine preacher curls 70x10 3sets

    Machine Dips 210x7 5sets
    Rope pressdowns 50x10 3sets

    My last couple of workouts. Both went well, adding a single rep per set is really cranking up the intensity. I measured my arms at 17', my goal was 17'.5 by January first. Pretty happy with my progress so far.
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  9. #9
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
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    11/4

    Chest/Back

    Incline DB Press 80x8 5sets
    Incline Hammer Machine Press 100x8 5sets
    Dips BWx10 3sets

    BB Rows 225x8 5sets
    Chins BWx8 3sets
    Lat Pull 180x8 2sets
    DB Rows 100x10 3sets


    11/6

    Legs

    Squats 235x8 5sets
    Leg extensions 160x10 8sets
    Lying leg curls100x10 8sets
    Calves 100x10 3sets

    My leg extensions and curls where do with supersets.




    Machine Dips 210x7 5sets
    Rope pressdowns 50x10 3sets
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  10. #10
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
    jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500)
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    11/7

    Shoulders/Arms

    DB Military Press 70x8 5sets
    Rear DB laterals 30x8 5sets
    Reverse peck deck 130x10 3sets

    BB Curls 85x8 5sets
    Standing DB Curls 35x8 3sets

    Machine Dips 210x8 5sets
    Rope extensions 50x10 3sets

    11/8

    Chest/Back

    Incline DB Press 80x9 5sets
    Cable press 45x9 5sets
    Cable Flys 20x10 3sets

    BB Rows 225x9 5sets
    Lat Pull (close) 160x9 2sets
    DB Rows 100x10 3sets
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  11. #11
    Soon JackedPlusRich's Avatar
    Join Date: Apr 2012
    Location: Mate, Australia
    Age: 26
    Stats: 5'11", 215 lbs
    Posts: 813
    Rep Power: 130
    JackedPlusRich has a reputation beyond repute. Second best rank possible! (+100000) JackedPlusRich has a reputation beyond repute. Second best rank possible! (+100000) JackedPlusRich has a reputation beyond repute. Second best rank possible! (+100000) JackedPlusRich has a reputation beyond repute. Second best rank possible! (+100000) JackedPlusRich has a reputation beyond repute. Second best rank possible! (+100000) JackedPlusRich has a reputation beyond repute. Second best rank possible! (+100000) JackedPlusRich has a reputation beyond repute. Second best rank possible! (+100000) JackedPlusRich has a reputation beyond repute. Second best rank possible! (+100000) JackedPlusRich has a reputation beyond repute. Second best rank possible! (+100000) JackedPlusRich has a reputation beyond repute. Second best rank possible! (+100000) JackedPlusRich has a reputation beyond repute. Second best rank possible! (+100000)
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    You should post progress pics every month. I have similar stats to you and am interested in your bulk, while I cut!
    Diet is what separates the Jacked from the Frustrated.
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  12. #12
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
    jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500)
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    absolutely, I don't have permission until I reach 25 post apparently. Ill get some pics up soon. I will have some on my bodyspace profile for now.
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  13. #13
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
    jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500)
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    search for my new log, I can't provide a link yet.
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  14. #14
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
    jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500)
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    progress pic from 11/11
    Attached Images
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  15. #15
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
    jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500)
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    I mean no disrespect in my response but here it is. First off, I am a certified personal trainer and a high school track coach. Most of my speed and condition training back when I was in high school was at the University of Nebraska's speed and conditioning, ATP camp. So I think I am well seasoned as far as that goes. My training philosophies being put to work are the same techniques Joe Defranco uses. Google him quick if you don't know who he is. He is top dog as far as combine prep training goes. My strength training is centered around squats, deads, presses and cleans. All these movements are trained through three phases. Max effort, speed, and endurance. My conditioning workouts will utilize, stairs, prowler work, sled work and sprints for endurance. My speed training will be based on sprints, plyos, agility drills and flexibility training. All three of these phases are separate as well, weight training, conditioning and speed training are trained separate from one another for obvious reasons. Lastly testing of the combine specific drills will be incorporated as well, practicing technique is the single fastest way to improve.

    Diet wise, of course you need to watch what you eat, some people wing it... and that is great. However when trying to get into the best shape of your life you need to know wtf your eating. Good luck stripping off body fat while maintaining intense training when you have no clue whats going into your body. Without that body fat off, obviously your not going to be at your physical peak. So I kindly disagree with your statement. Glad you stopped by my thread however, the more people following the hungrier I will get!
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  16. #16
    Registered User jdflex23's Avatar
    Join Date: Jul 2012
    Stats: 5'11", 215 lbs
    Posts: 68
    Rep Power: 6
    jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500) jdflex23 is a glorious beacon of knowledge. (+2500)
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    ^^^ from my other thread.. summarizes my training a little.
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