Ms_Mac's Bulking Experiment

[beefcake66]

In other news - I got some purple hair and my nose pierced today.

lol! WHAT!!
I like my nose piercing, I put a hoop in the side when i had it done and it doesnt bother me at alllllll...... i used to have nosebone barbells in the past but they always fell out while i slept....... consider that a warning if you go the nosebone route lol

[dreahere]

Apparently there's something wrong with my computer because I can't see any pictures of the new purple hair and piercing in this journal.

[ms_mac]

lol! WHAT!!
I like my nose piercing, I put a hoop in the side when i had it done and it doesnt bother me at alllllll...... i used to have nosebone barbells in the past but they always fell out while i slept....... consider that a warning if you go the nosebone route lol

Beefie - this old lady is damn near 50 - I don't think I be sportin' a nose bone! Imma stick to a tiny diamond stud.

Apparently there's something wrong with my computer because I can't see any pictures of the new purple hair and piercing in this journal.

LOL! I don't do selfies.

Yesterday was supposed to be my LSD run day, but I made a date with one of the girls at the gym to run tomorrow with her. 5 miles scheduled..so I just did my squat day yesterday, pull today, LSD tomorrow and then my sprints on Sun.

Wed - Macro 5 Micro 2 - Squat Day

Box Squats - 3*6, 3rd set amrap, 80%
1*8 - 115lbs - too light - last week I thought I had found my 1 rm, then today I had to use a bench not the same height as what I used at home. Not sure I like these or even if they are going to be effective, since the bench I have to use seems to high. Suggestions?

3*6,6,10 - 135lbs - still felt too light...

Leg Press
4*8 - 330lbs

Calf Press
3*15 - 330lbs

Leg Ext
4*10,8,8,8 - 100lbs

BSS
4*8,8,8,6 - 25lbs

BB Front Raise
4*8 - 30lbs

Today - PULL

BB Row - 3*6, 3rd amrap, 80%
3*6,6,7 - 105lbs

Seated Cable Row
4*8 - 80lbs

DB Standing Military Press
2*8,7 - 30lbs
2*10,9 - 25lbs

Arnolds
4*10 - 20lbs

Cable Upright Row
4*10,9,8,8 - 80lbs

BB Curl using a curl bar
4*10

Eats for today:

M1
oats, whites, banana, yogurt

M2
2 slices sprouted grain bread
2 brocolli, bacon and cheddar egg muffins

M3
spahetti squash stuffed with mushrooms, onions, salsa and ground beef
caesar salad

M4
Muscle Pharm Combat Crunch Bar

M5
pp, greek yogurt, apple, LoveGrown Power O's cereal ( YUMMM), pb and dark choc

Cals = 2319
fat = 70
Carb = 300
fiber =51
pro = 152

[beefcake66]

Beefie - this old lady is damn near 50 - I don't think I be sportin' a nose bone! Imma stick to a tiny diamond stud.

Ahh, terminology.. sorry. here:


now does what i said make sense? lol

1*8 - 115lbs - too light - last week I thought I had found my 1 rm, then today I had to use a bench not the same height as what I used at home. Not sure I like these or even if they are going to be effective, since the bench I have to use seems to high. Suggestions?

3*6,6,10 - 135lbs - still felt too light...

The lower the box, the harder the squat... I'd suggest finding something near your parallal-squat-bottom and trying to use just that one thing... using something higher wouldnt be as effective, you're right.

If you cant find anything... try to do a regular squat and just hold in the bottom position for a couple seconds, that almost mimics a box squat...

[ms_mac]

Ahh, terminology.. sorry. here:


now does what i said make sense? lol




The lower the box, the harder the squat... I'd suggest finding something near your parallal-squat-bottom and trying to use just that one thing... using something higher wouldnt be as effective, you're right.

If you cant find anything... try to do a regular squat and just hold in the bottom position for a couple seconds, that almost mimics a box squat...

Now I feel like a dumbass near 50 yr old. LOL! Ok, makes much more sense now. Thanks for the nose pierce schooling.

Yeah, I need to find a lower bench or find some sort of replacement...Thanks girl.

Ran today with a chick from the gym - nice easy 5 miler - 49:05. But I think I'll stick to my usual Wed run.....BEFORE squat day. Was tough going today....my arse was hurtin'. Those BSS really did kick my ass..

M1
oats, whites, clementine

M2
2 slices sprouted grain bread
2 brocolli, bacon and cheddar egg muffins

M3
spaghetti squash, broccoli slaw, ground beef, BBQ sauce

M4
oats, whites, clementine

M5 - not sure yet what I am going to have. I did not get to the grocery store today and I am out of protein powder, greek yogurt and chocolate. There is a bottle of wine calling me though.

Macros as of right now:

Cals = 1158
Fat = 30
Carb = 159
Fiber = 22
Pro = 84

Must find some food.....

[ms_mac]

Its my HARD cardio day - hill repeats on the treddie:

Treadmill set at 6.5 mph

Warm up – easy for 5 min

Set 1: steady pace 1 minute each @ 5, 6 and 7 percent incline
3 minutes recovery @ flat jog

Set 2: steady pace 1 minute each @6, 7 and 8 percent incline
3 minutes recovery @ flat jog

Set 3: steady pace 1 minute each @ 7, 8 and 9 percent incline
3 minutes recovery @ flat jog

DROPPED SPEED TO 6 MPH:

Set 4: steady pace 1 minute each @8, 9 and 10 percent incline
3 minutes recovery @ flat jog

Set 5: steady pace 1 minute each @ 9,8, 7 percent incline
3 minutes recovery @ flat jog

Set 6: steady pace 1 minute each @ 8,7,6 percent incline
3 minutes recovery @ flat jog

41 min Total and 4.012 miles

Eats - Keep in mind today is Mothers Day

M1 - made by my 7 yr old
1 apple
1 orange
1 yogurt
1 toasted English Muffin spread with about 1\2 c butter....I ate every single bite.

M2 - brought to me by my 7 yr old grand daugher
2 pcs of chocolate out of a box of Rocky Mountain Chocolate Factory Assorted

M3 - BBQ at my 26 yr old daughter's house
1 big steak
1 med baked potato
Costco brocolli salad - the one with bacon, onion, pine nuts, raisins, creamy dressing....

M4 - dessert at my 24 yr old daughter's house..
Chocolate cheesecake

MACROS - WHO CARES.

[DieselsMom]

your bulking

I agree with Beef on the box squats - does the gym have the box jump stands? Maybe try those if they do as there are typically in 6" increments if I remember correctly so 12", 18", 24" and so on which should make it easier to find the right fit.

[ms_mac]

your bulking

I agree with Beef on the box squats - does the gym have the box jump stands? Maybe try those if they do as there are typically in 6" increments if I remember correctly so 12", 18", 24" and so on which should make it easier to find the right fit.

My gym has no box of any friggin' kind. Just a bench. The thing that baffles me though is that I talked to a powerlifter at the gym about box squats and he was quite adamant about squatting to a bench. He told me to go to a full sit position and then drive back up. He is no taller than me....and unbelievable quads....I'm so confused.

Monday - Macro 5 Micro 3 - Lift Day

Sumo Deads
5*1 - 180lbs

SLDL
5*6,4,4,3,3 - 150lbs

Good Mornings
4*4 - 70lbs

Bent Rear Fly
5*6,6,6,4,4 - 35lbs

Lying Leg Curl
3*5,4,4 - 62.5lbs

M1
oats, whites, blueberries, yogurt

M2
Ham sammie on sprouted bread with spinach, tomato, onion, cucumber and monterey jack

M3
turkey bacon
eggs
fried potatoes
2 chocolates

M4
pp, cottage cheese, banana, choc cheerios, dark choc and pb

Cals = 2305
fat = 76
carb = 262
fibre - 27
pro = 152

[ms_mac]

Macro 5 Micro 3 - Press

Bench
3*2 - 110lbs

DB Bench
5*6 - 45lbs

Incline Fly
5*6 - 35lbs

BB Skullcrushers using a curl bar
5*6

Cable Lat
2*4 - #2.5
3*6 - #2

M1
oats, whites, blueberries, yogurt

M2
Ham sammie on sprouted bread with spinach, tomato, onion, cucumber and monterey jack

M3
Poutine burger patty made with lean ground beef, beef gravy and cheese curds
hamburger bun
baked potato
spinach cuc, tomato salad
2 chocolates ( now the box is empty. )

M4
pp, cottage cheese, apple, choc cheerios, dark choc and pb

Cals - 2309
fat - 78
carb - 266
fiber - 31
pro - 149

[ms_mac]

Long run day - could not convince anyone to run with me so I ran on the treadmill

10Km - 56:47


M1
oats, whites, blueberries, yogurt

M2
Ham sammie on sprouted bread with spinach, tomato, onion, cucumber and monterey jack

M3
Waffle pizzas - bbq sauce, chicken and cheese on waffle crust. YUMMY
spinach, cuc, tomato salad

M4
Starbucks Venti Skinny Triple Caramel Caramel Macchiato.

M5
pp, cottage cheese, banana, choc cheerios, dark choc and pb
Glass of red wine.

Cals = 2292
fat = 65
carbs = 262
fiber = 30
pro = 151
alcohol - 16

[ms_mac]

Macro 5 Micro 3 - Squat day

Box Squats
3*4,3,3 - 175lbs - used a bench again.....had the powerlifter check me for form\height of bench. He says everything looks a-ok....he told me to do box squats for a couple more workouts then go back to back squat and I should be able to squat better\heavier. I'll take his advice - got nothing to loos..

Leg Press
3*3 - 440lbs - felt a "pop" in my right quad on the last rep here. Same quad that I injured a couple of years ago.
2*8 - 330lbs

Leg Ext
3*4 - 120lbs

At this point I was struggling with the quad....skipped BSS - I was done!

BB Front Raise
5*4 - 40lbs

So I will rest the quad for a few days and hopefully its nothing to worry about.

[tahinilove]

Hii

That's great to get some advice from the powerlifter. My gym is the same - no box - so when I've done them in the past, I've used a bench like you. Seemed to go okay from what I can remember.

Eats are looking so yummy as always! Love that you had a Starbucks, I'm such a Starbucks whore - I'm pretty unadventurous though, and just get an Americano!

[ms_mac]

Hii

That's great to get some advice from the powerlifter. My gym is the same - no box - so when I've done them in the past, I've used a bench like you. Seemed to go okay from what I can remember.

Eats are looking so yummy as always! Love that you had a Starbucks, I'm such a Starbucks whore - I'm pretty unadventurous though, and just get an Americano!

I just feel like I am cheating by not going ATG.....but the PL dude says ATG is totally bad for your lower back and knees and he also said that some people just can't get that low. So I'll follow his lead and see where it takes me..

I LOVE Starbucks but haven't had one in months......they are just too $$$! Decided to treat myself...It was so worth it. But its now a once in a while meal.

Yesterday - Pull Day:

BB Row
3*4,3,3 - 115lbs

Seated Cable Row
5*5,5,4,4,4 - 100lbs

DB Standing Military Press
5*6 - 30lbs

Arnolds
5*6 - 25lbs

Cable U\R Row
5*6,6,5,5,4 - 100lbs

BB Curl using EZ bar
5*8

Today is a rest day - decided to do a weight check:

Weigh in update:

Starting point - Sept 5th - 118.4
End of Week 1 -Sept 12th - 121.2
End of Week 2 - Sept 19th - 117.4
End of Week 3 - Sept 26 - 120.6
End of Week 4 - Oct 3 - 119.6
End of Week 5 - Oct 10th - NA.
End of Week 6 - Oct 17th - 120.2
End of Week 7 - Oct 24th - 118.6
End of Week 8 - Oct 31st - 120.
End of Week 9 - Nov 7th - 119.8
End of Week 10 - Nov 14th - 119.6
End of Week 11 - Nov 21st - 119.
End of Week 12 - Nov 27th - 120.8
End of Week 13 - Dec 5th - 120.2
End of Week 14 - Dec 12th - 120.6
End of Week 15 - Dec 19th - 120.6
End of Week 16 - Dec 26th - NA
End of Week 17 - Jan 2nd - 125.4 - Xmas fulk..
End of Week 18 - Jan 9th - 123
End of Week 19 - Jan 16th - 124.8
End of Week 20 - Jan 23rd - 123.8
End of Week 21 - Jan 30th - 124.8
End of Week 22 - Feb 6th - na
End of Week 23 - Feb 14th - 123.
End of Week 24 - Feb 21st - na
End of week 25 - Feb 28th - na
End of Week 26 - March 7th - na
End of Week 27 - March 14th - 124.4 lbs
End of Week 28 - March 21st - na
End of Week 29 - March 28th - na
End of Week 30 - April 4th - 123.6lbs
End of Week 31 - April 11th - na
End of Week 32 - April 18th - na
End of Week 33 - April 25th - 126.2lbs
End of Week 34 - May 2nd - na
End of Week 35 - May 9th - na
End of Week 36 - May 16th - 128lbs

[beefcake66]

I think you finally found a suitable calorie/workload balance?! or its just coincidence that you're gaining just under 1lb/week on average for the past 7 weeks lol

[ms_mac]

I think you finally found a suitable calorie/workload balance?! or its just coincidence that you're gaining just under 1lb/week on average for the past 7 weeks lol

I am on a good roll here.

Sunday was sprint day.

800 metres@8.5mph *3
equal recovery time.

Total of 4 miles in 35:29

Monday - being a holiday - I did not lift. Instead my son and I went for a run\bike ride. ( he rides, I run, LOL). We did an easy 2 mile loop, had to stop and watch the waterfalls, pick up some "cool" rocks, pet every animal on the trail..........easy peasy 2 miler - about 45 min.

Today - back to lifting:
Macro 5 Micro 4 - Lift Day

Sumo Deads - 3*1-2@100%, 1st AMRAP
4*1 - 190lbs!

SLDL
3*15 - 100lbs

GM's
3*15 - 45lbs

Bent Over Flies
3*20,15,15 - 25lbs

Lying Leg Curl
3*15 - 37.5 lbs

eats for today:

M1
Bob's Red Mills 5 Grain Cereal, whites, strawberries, yogurt

M2
roast beef sammie on ww bread with applewood smoked bacon mustard and monteray jack cheese

M3
tuna melts on cheese flavored English Muffin
cukes and tomatoes

M4
hot chocolate and 2 small chocolate chip cookies

M5
pp, greek yogurt, apple, chocolate cheerios, raisin bran, pb, dark choc

Cals = 2325
Fat = 64
Carb = 293
Fiber = 36
Pro = 152

[DieselsMom]

I think we focus on ATG to much as I know even Kim has told me not to worry about it as much as I do. The pause at the bottom of the box squat takes all the "elastic band" effect out of the squat and forces your muscles to engage more so PL dude is correct. I get approx. parallel doing back squats but can get lower doing FS and goblets - just the way my body can move.

Bulk is right on point - I love your consistency one day I would like to be like that.

[ms_mac]

I think we focus on ATG to much as I know even Kim has told me not to worry about it as much as I do. The pause at the bottom of the box squat takes all the "elastic band" effect out of the squat and forces your muscles to engage more so PL dude is correct. I get approx. parallel doing back squats but can get lower doing FS and goblets - just the way my body can move.

Bulk is right on point - I love your consistency one day I would like to be like that.

Good to know that maybe I really should not be focusing on ATG. Props to PL dude for taking me under his wing.

Bulk - ugh! I am having an " I feel like a Tub O Lard" week.....this is about the time I would normally start leaning down for summer, but this bulk around I am seeing some major strength increases and I feel like I am just shooting myself in the foot if I stop bulking now. I like feeling like SHE - HULK.

Macro 5 Micro 4 - Press Day

Bench - 3*1-2 - 100%
4*1 - 115lbs! Pretty happy with this...

DB Bench
3*20,20,15 - 30lbs

Flies
3*15 - 25lbs

Skulls
3*15

Cable Lateral
3*15 - #1

Meals are pretty much an exact duplicate of yesterday.....

[DieselsMom]

Sitting sub 130 at 5'7" I would say keep going - every pic I see of you, you look great! Enjoy the strength gains.

[beefcake66]

I agree with mum! KEEP GOING! ENJOY THE GAINS!!

115lbs bench press! WOOP WOOP!

Your consistency is paying off for sure

[ms_mac]

I agree with mum! KEEP GOING! ENJOY THE GAINS!!

115lbs bench press! WOOP WOOP!

Your consistency is paying off for sure

+

Sitting sub 130 at 5'7" I would say keep going - every pic I see of you, you look great! Enjoy the strength gains.

Thanks girls. Here is my dilemma though - posted this on the main page but I'll copy here too because some of you may not stray too far from the journals:


I am scheduled to have bunion surgery in Jan. I have been told I will not be able to train legs or run for anywhere from 3-6 months. I am thinking though that I may still be able to do leg extensions, ham curls, as long as no pressure on the foot. Cardio I may be able to bike.....

Anyway, I am currently bulking and don;t know what I should do up until surgery time. Should I cut from say Sept - Dec, then maintain, or keep bulking all the way to Jan, then maintain or cut once Jan hits.......keep bulking through recovery then cut after? So confused as to what to do...

Any advice? Anyone had this surgery before?.....And here's the kicker - once the one foot is 100% healed, I will do it all over again for the other foot - surgeon estimates one year later for the second surgery...YIKES!

[beefcake66]

That's a while away but better to plan ahead haha

My suggestion is to keep bulking as you are, and decided in 2-3 months time if you wanna cut.

Once you have the surgery I would switch to maintenance cals, not cutting. But adjust your maintenance to reflect the difference in your activity level.

Cutting while recovering from surgery = possibly slower recovery.

[ms_mac]

My workout schedule changed a bit this week due to Monday being a holiday and yesterday my son was sick so he was home from school. This is what my usual is:

Sun - HIT day
Mon - deadlift day
Tues - press day
Wed - LSD run day
Thurs - squat day
Fri - pull day
Sat - off

This week was supposed to look like:
Sun - HIT - done
Mon - off - done
Tues - deadlift - done
Wed - press - done
Thurs - LSD
Fri - Squat and Pull

So because my son was sick Thurs I did pull instead of LSD, LSD done today and sqat tomorrow. You guys probably don't care about all that shiit, right. Anyway yesterday's pull day at my home gym:

Macro 5 Micro 4

BB Row
3*3,2,2 - 120lbs

Seated Row
3*20

Standing DB Military Press
3*20,15,15 - 20lbs

Arnolds
3*20 - 15lbs

Upright Row
3*15

Cable Curl
3*15

And today was LSD day - ran a 2 mile trail loop *3 - 6 miles in 1 hour.

Tomorrow will be squat day at home.

[ms_mac]

That's a while away but better to plan ahead haha

My suggestion is to keep bulking as you are, and decided in 2-3 months time if you wanna cut.

Once you have the surgery I would switch to maintenance cals, not cutting. But adjust your maintenance to reflect the difference in your activity level.

Cutting while recovering from surgery = possibly slower recovery.

Gotta plan ahead But I think you are right, I will not cut during recovery. And for now, the bulk goes on. I just figure maybe I should bulk right up until surgery....thinking the extra chub\strength might help recover faster..

[ms_mac]

Saturday:

Macro 5 Micro 4 - Squat day

Box Squat - 3*1-2 @100%, 1st set AMRAP
3*2 - 185lbs

Goblets
3*15 - 40lbs

Leg Ext
3*15

BSS
3*20,15,15 - 15lbs

BB Calf Raise
3*15 - 185lbs

Plate Raise
3*15,15,12 - 25lbs

Today - Sprint day:

400 metres@9mph *6
Total miles = 3.5
Total time = 31:37 min

[ms_mac]

Macro 6 Micro 1 - Lift Day

Sumo Deads - 3*8 @70%, 3rd set AMRAP
3*8,8,10 - 150lbs

SLDL - 4*8-10
4*8,8,8,6 - 140lbs

Good Mornings - 4*8-10
4*10,10,8,8 - 55lbs

Bent Over Rear Fly - 4*8-10
4*10,10,9,8 - 30lbs

Lying Leg Curl - 4*8-10
4*10,9,8,8 - 50lbs

Oblique Side Bend - 4*8-10
4*10,8,8,6 - 40lbs

M1
oats, whites, blueberries, yogurt

M2 - BBQ for my Dad's Bday
1 beef burger with a sesame seed bun
1 beef hot dog - no bun
spoonful potato salad
small slice of pound cake with 1 scoop ice cream
1 5 oz glass of wine

M3
oats, whites, greek yogurt, pb and chocolate

Cals = 2345
fat = 80
carbs = 238 (24 fiber)
pro = 151

[dreahere]

Things seem to be coming along well in here

Can I ask what made you decide to have the bunion surgery? I have what I feel are pretty noticeable ones but they don't really bother me unless I wear shoes that aggravate them. I've always wondered at what point I should think about getting them fixed.

[ms_mac]

Things seem to be coming along well in here

Can I ask what made you decide to have the bunion surgery? I have what I feel are pretty noticeable ones but they don't really bother me unless I wear shoes that aggravate them. I've always wondered at what point I should think about getting them fixed.

I decided to have the surgery because they hurt when I run......but here's the thing. Its not the bunions themselves that hurt. When I run my big toe is squished up against the 2nd toe which is causing spurs on both toes....all caused by the bunions. I also have been told that I now have mild arthritis in the feet because of them and having them fixed will prevent any further damage. The surgeon also said if we don't do this and leave it go, I will not be able to run at all. Even though I only run 2 days a week, and just for fun, I still want to be able to run when I am 60. LOL! I have been putting it off for years now because I am terrified of the down time from the gym. But I guess in I am going to have to just suck it up now and just get 'er done.

[ms_mac]

Tues - Macro 6 Micro 1 - Press Day:

Bench - 3*8, 70%, last set AMRAP
3*8,8,12 - 95lbs

DB Bench - 4*8-10
4*10,8,8,5 - 45lbs

Incline DB Flies - 4*8-10
4*10 - 30lbs

Skull Krushers - 4*8-10
4*10

Tri Press Down - 4*8-10
1*6 - 90lbs
1*8 - 80lbs
2*10 - 70lbs

Cable Lateral - 4*8-10
1*8 - #2
3*12,12,10 - #1.75

Weighted Decline Crunch - 4*8-10
4*10 - 10K plate

Today - LSD Run:
8 miles in 1:18:28

Eats - same old same old.....nothing out of the ordinary.

[gobbles23]

Could you do leg extensions and lying leg curls and some upperbody stuff? Why can't you do extensions and leg curls? No leg training? Maybe he just means the kind where you need to stand on your foot? And pull-ups and chin-ups and chest dips? Easy stuff?

Eating at maintenance with a decent amount of protein and doing whatever little activity you can is what I would plan for if that's at all possible.

[ms_mac]

Could you do leg extensions and lying leg curls and some upperbody stuff? Why can't you do extensions and leg curls? No leg training? Maybe he just means the kind where you need to stand on your foot? And pull-ups and chin-ups and chest dips? Easy stuff?

Eating at maintenance with a decent amount of protein and doing whatever little activity you can is what I would plan for if that's at all possible.

Oh yes, I plan on being able to do upper body for sure and I think after a couple of weeks I may be able to do extensions and curls....I will have a cast on for a week, then I will be in a boot for 6-8 weeks after that....I will find a way to work around. Just the cardio that I won;t be able to do. Not that I do much right now, but I genuinely enjoy it when I do. Thinking I may be able to use a stationary bike? I am probably getting all worked up for nothin'