Jmadden's PHAT bulk to greatness

[Jmadden44]

Lifts

Speed work Barbell Row
115x6x5

Rack Chins
BWx3x15
Slow, focusing on lat contraction and stretch

Seated Cable Row
190x3x12

Incline Braced DB Row
75x3x15

Close Grip Pulldowns
120x3x15

Seated DB Press
50x15
65x12
75x5<--weak!

DB Upright Row
45x15
50x12
45x15

DB Side Laterals
20x20
20x16
20x20

Face Pulls(?)
105x3x15


Behind the head BB Press
95x12
115x10
95x10

Ab Crunch Machine
140x3x12

Back Ext Machine
210x30
240x30
270x30

Misc/Feel out
DB Front Raise 35x10, 35x8
Standing DB Press 45x10
Wide Grip Pull-ups BWx6
Neutral Grip Pull-ups BWx10

Notes
Really took my time stretching out prior to lifting, incorporating more stretches and self massage () at home to really focus on healing and recovery.

I'm really feeling my delts are my strongest feature. Really strong presses (for me) and take forever to fatigue.





Rest of the day off to study and watch some college football. I'm originally from Oklahoma, football Saturdays are in my blood, don't feel that excitement amongst others up here in New England. Hoping my Sooners whoop up on the Irish today.

[Anthonyxavcx]

Strong volume, lookin j00cy cuz

good man with the stretching/mobility

[Jmadden44]

Strong volume, lookin j00cy cuz

good man with the stretching/mobility

Thanks brah. How's the face pull form? First shot at it

[Jmadden44]

3361 cals
93 F
450 CHO (strong!)
177 P (weak)

Upped the cho today, as a result, I'm a starving mudda fukka. Definitely gonna try to start hittin at least 200g P. Tried B&J Americone Dream, holy fuk! Definitely a new fave. The waffle cone bits with a solid amount of caramel swirl, very pleasing. Through 3 weeks of bulking now, morning weight differentiates between 183-185, I started at 183. Gonna hang around 3300 cals another week, if I don't show a solid 185 consistently after 4 weeks I think it's time to up the cals. Thoughts?

[Anthonyxavcx]

Face pulls look beautiful, though I normally do em standing so it's more horizontal whereas yours are like diagonal. Different but same idea, look good

Agreed with weight/cals, see how strength gains go this next week as well

Good **** brotha

[Jmadden44]

Face pulls look beautiful, though I normally do em standing so it's more horizontal whereas yours are like diagonal. Different but same idea, look good

Agreed with weight/cals, see how strength gains go this next week as well

Good **** brotha

Thanks bro, don't have a pulley at face height. Gonna use a band next time so I can get those elbows higher.

[Jmadden44]

Weighing 185, up 1 pound from last Monday. Avg calorie intake last week was 3500. Think I'm gonna stay right here for awhile. 4lbs a month may be kinda fast, but I'll throw a mini cut in if I'm gettin too fat. Upper hyper later.

[Jmadden44]

Lifts

DB Flat Bench Speed Work
70x6x3
Incline DB Bench
70x12
80x12
80x6 into 50x6
Incline DB flies
30x15
40x12
Incline Barbell Bench
95x20
115x15
135x15
155x10
Barbell Curl
65x17
75x10
85x6 into 65x7
65x8
DB Concentration Curl
15x2x15
Incline Spider Curl
15x2x15
Seated Alternated DB Curl
30x8
30x8 into 20x8 into 15x12
Seated EZ Bar Tri Ext
70x15
90x15
90x10
Rope Press Downs
120x15
150x11 into 100x8 into 50x20
Cable Kickbacks
40x10 into 30x8 into 20x10
30x15
Abs/Misc
Tricep Dip BWx10
Tricep Push-ups burnoutx2
Bench Dips burnoutx2
DB Tri Ext 35x2x25
Hanging Leg Raise
BWx2x10

Notes
Orthotic inserts arrived today, chiro adjusted my pelvis to where it's supposed to be today. As a result, my workout went fantastic. He told me to slowly ramp up my lower body workouts, so squats will be light this week. Thinking next week my strength gains are going to skyrocket. Bout damn time.

[xJellyBirdx]

Dude... such BS. It still isn't letting me give you greens and I've been spreading it around too. I still owe you brother!!

[y0lked]

44 sets in a workout? do you always train like this?

[Jmadden44]

Dude... such BS. It still isn't letting me give you greens and I've been spreading it around too. I still owe you brother!!

Haha, no worries bro.

44 sets in a workout? do you always train like this?

Typically on hyper days I do a lot of volume, yes. Thoughts?

[xJellyBirdx]

Typically on hyper days I do a lot of volume, yes. Thoughts?

That is like double what most people do. Curious what your intake is on these days, still ~3500?

[gymjunki3]

In on this as im doing the same program.

[Jmadden44]

That is like double what most people do. Curious what your intake is on these days, still ~3500?

Yessir. I'm as sedentary as possible when I'm not lifting though. Idk man, I just chase the pump, after a couple exercises per body part if I feel I can do more, I'll hit an extra exercise for a couple sets. Like today's incline barbells were extra, seated curls were extra, and all misc was extra. 3500 cals is prob a bit high on a day to day basis lol.

In on this as im doing the same program.

Glad to have you mane, you starting a log?

[Jmadden44]

3627 cals
145 F
197 P
391 CHO

B&J's "late night snack"... Gross. Not a fan. "Chocolate therapy" was needed after that taste test, much better.

[Jmadden44]

Lifts

Back Squat Speed Work
135x3
195x6x3

Barbell Hack Squat
135x12
185x12

Leg Press
295x20
315x20
395x20

Seated Leg Curl
195x15
195x12
195x10



Notes
Had to quit early today, hip had me in pain the entire time. I don't know why the pain shifted from my back to my hip, but this ****s really pissing me off. Goin off at the chiro tomorrow.

Eats
3319 cals
168 F
272 CHO
187 P

Chubby Hubby today, new fave.

[gymjunki3]

iknowthefeel.jpg

good luck dude report back after the chrio

[Anthonyxavcx]

Chubby hubby one of the best hnngngngggg

Sucks about the chiro dude, was gonna say Awesome! but then read the last post lul. You'll make it brah. Keep the faith

@ volume - i love it

[Jmadden44]

@ volume - i love it

Lol the laughable volume of today's workout or my chest and arm hyper day?

[Anthonyxavcx]

Lol the laughable volume of today's workout or my chest and arm hyper day?

Lmao was talking bout the chest/arms hyper. But that feel when today's leg workout was hardly low volume to the normal person lol

[Jmadden44]

Lmao was talking bout the chest/arms hyper. But that feel when today's leg workout was hardly low volume to the normal person lol

Well it took about a half hour and I was sweating bullets by the end, but I think that had more to do with me gritting my teeth through it the whole time. I was getting super aggravated. I don't know if it's because my body is adjusting to the inserts or what, but lower days are almost at a stop until this ****s fixed.

[Jmadden44]

Chiro today. He felt my back and spine, said the hip pain was from my body adjusting and that I would have to suffer through it until things would return to normal again. Off from the gym until I can walk normally again.

[gymjunki3]

Chiro today. He felt my back and spine, said the hip pain was from my body adjusting and that I would have to suffer through it until things would return to normal again. Off from the gym until I can walk normally again.

sorry to hear dude, did he say how long it will take? also can you train around it?

[Jmadden44]

sorry to hear dude, did he say how long it will take? also can you train around it?

I can barely walk. I have to take perks just to get through the day. I think if it eases up at all I'll be training upper body, but spine loading is out of the question. Said it could take a week. Idk though man. It's so painful. He called it "retracing", my body fixing what has been messed up for so long, and it's part of the healing process.

[gymjunki3]

I can barely walk. I have to take perks just to get through the day. I think if it eases up at all I'll be training upper body, but spine loading is out of the question. Said it could take a week. Idk though man. It's so painful. He called it "retracing", my body fixing what has been messed up for so long, and it's part of the healing process.

ah man a week is nothing i thought it was more serious.

[Jmadden44]

ah man a week is nothing i thought it was more serious.

Yeah my body is just adjusting, says it normally doesn't happen that quick, but generally people with better musculature heal faster.

[MrCarl.]

Your chiro sounds like full of crap. Ever concidered paying physio instead of chiro. Price is about the same or even cheaper (atleast where I live).

[Jmadden44]

Your chiro sounds like full of crap. Ever concidered paying physio instead of chiro. Price is about the same or even cheaper (atleast where I live).

I'm taking it slow. If it doesn't get better then yes I'll get a 2nd opinion. Can't heal overnight I know that much.

[Jmadden44]

2945 cals
142 F
238 CHO
177 P


The sadness hits. The bad part about being restricted to a sedentary lifestyle from an injury? It's boring as ****. The worse part? Restricted cals. Gonna have to drop them even further. Think my maintenance cals with absolutely no activity is like 2200 (phuck). Did some more research on my "condition". Sounds like retracing is a legitimate part of the healing process, and I'm starting to believe it as different parts of my body are hurting each day (hip yesterday, quad and groin today). Spent the better part of an hour foam rolling today, seemed to help. Walking with a limp. I feel like such a bitch.

Think my tranny went out today. Awesome. Lol good timing though, 97000 miles into my 100k warranty. We shall see tomorrow. I may just get a new car if it's not covered lol.

[MITCHAPAL00ZA]

Your chiro sounds like full of crap. Ever concidered paying physio instead of chiro. Price is about the same or even cheaper (atleast where I live).

chiro isnt crap IMO and im considering it as a career. It helped me fwiw.

2945 cals
142 F
238 CHO
177 P


The worse part? Restricted cals. Gonna have to drop them even further. Think my maintenance cals with absolutely no activity is like 2200 (phuck). Did some more research on my

Think my tranny went out today.

ehh just say phuck it. yolo....and word I took my tranny to dinner this evening. great minds