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Thread: h4rland's bulk

  1. #1
    3 Harland's Avatar
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    Post Index

    This is the index of my bulking journal. This is my first bulking cycle and I started it FEB 1st. I started CM and have a log of that day by day also. I also started no2 during my bulk and I can say it has to be the best supp I have ever taken.

    Each post will have my morning weight and night weight and last weeks weight. Plus most of them have pictures of me. Just back shots and biceps and front poses and all that. On thursdays/saturdays I do measurements and on fridays I do bodyfat testing.

    WHEN YOU POST A REPLY PLEASE TURN OFF YOUR SIG, I DON'T WANT EACH PAGE TO BE CLUTTERED

    Look how it ended
    STARTING MEASUREMENTS [unflexed]
    Bicep: 12''
    Forearm: 10 10/16''
    Waist: 32 4/16"
    Calve: 15 2/16''
    Thigh: 21 3/16''
    Chest: 37 12/16'
    ABS: 31"
    Neck 13 5/16''

    Weekly Measurements [4/24/2004]
    Bicep: 12 9/16" (straight Out)
    Bicep: 14 6/16" (Flexed)
    Forearm: 12 3/16"(Flexed)
    Waist: 35" (standing/totally relaxed)
    Calve: 16 6/16" (sitting/relaxed)
    Thigh: 24 4/16" (Standing)
    Chest: 41 9/16" (standing)
    ABS: 32 8/16" (standing)
    Neck 15" (standing)

    Originally posted by Heisman
    How do you gain so much weight throughout the day?
    Sometimes on the weekends, I will drink a lot of water and alos eat some extra foods. Some of them will make me hold some water.
    Originally posted by Heisman
    Ever thought about utilizing a smaller rep range?
    I do 12 weeks at 4X12. Then for 12 weeks I do 4X6. I like to change it up a lot.
    Originally posted by wildman536
    Why is It that you do not Raise The Weight on Each Set?
    Sometimes I will do a pyramid rotuine for a change and intensity. I like them for some exercises, but they are just not for me.
    Originally posted by Jocableguy
    Also try some stiff legged deads during the leg workout.
    I don't do stiff leg deadlifts on leg day I do them on back day but focus the stress on the back.
    Originally posted by Jocableguy
    How tall are you man?
    Six Feet One
    Originally posted by Brego
    How do you measure your BF?
    I use to use the regular manual calipers and use the bodyforlife calc. I would take like 4 different measurements and it would give me a bf percentage. Now I have the digital caliper, so I take three measurements and it gives me the bf%.
    Originally posted by Brego
    Nice workout, how do yo uget so many grams of protein each day?
    I listed the diet for you, almost 98% accurate. I have a lot of chicken breast, eggs, beef, protein powder, milk, cottage cheese, and grains that cotain nice amounts of protein.

    SOME PICS
    http://forum.bodybuilding.com/attach...postid=2609246
    http://forum.bodybuilding.com/attach...postid=2615325
    http://forum.bodybuilding.com/attach...postid=2625995
    http://forum.bodybuilding.com/attach...postid=2629912
    http://forum.bodybuilding.com/attach...postid=2636573
    http://forum.bodybuilding.com/attach...postid=2641538
    http://forum.bodybuilding.com/attach...postid=2647743
    http://forum.bodybuilding.com/attach...postid=2654124
    http://forum.bodybuilding.com/attach...postid=2659775
    http://forum.bodybuilding.com/attach...postid=2681281
    http://forum.bodybuilding.com/attach...postid=2687961
    http://forum.bodybuilding.com/attach...postid=2709605
    http://forum.bodybuilding.com/attach...postid=2728572
    http://forum.bodybuilding.com/attach...postid=2751111
    http://forum.bodybuilding.com/attach...postid=2795340
    http://forum.bodybuilding.com/attach...postid=2827588
    http://forum.bodybuilding.com/attach...postid=2851019
    http://forum.bodybuilding.com/attach...postid=2946838
    http://forum.bodybuilding.com/attach...postid=2953670
    http://forum.bodybuilding.com/attach...postid=3011864
    http://forum.bodybuilding.com/attach...postid=3011873
    http://forum.bodybuilding.com/attach...postid=3011879
    http://forum.bodybuilding.com/attach...postid=3011886
    http://forum.bodybuilding.com/attach...postid=3011899

    Pic of my back start week.
    Attached Images
    Last edited by Harland; 04-25-2004 at 03:20 PM.
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  2. #2
    3 Harland's Avatar
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    Thumbs up Wednesday 2.18.2004

    Todays Weight:
    Morning: 167 Night: 169.5
    Last Wednesdays Weight:
    Morning: 164 Night: N/A
    Well Todays workout went real good, I love working my back and my biceps. I'm going to start adding some kind of variation to m lat pulldowns. Either a close grip or something, because I really love my lats. I totally killed my biceps today. They were burning so bad, I just sucked it up and kept going.

    Back;
    Lat Pulldowns 4 X 12 @ 90LBS.
    Shurgs 4 X 12 @ 70LBS. EACH
    DB rows 4 X 12 @ 50LBS. EACH
    Hyper's 4 X 12 @ 20LBS.
    Biceps;
    Barbell curl 4 X 12 @ 60LBS.
    Preacher curl 4 X 12 @ 65LBS.
    DB Hammers 4 X 12 @ 20LBS. EACH
    Forearm SS 4 X 25 @ 45LBS. 4 x 2 @ 10LB. PLATE

    #1 Egg whites(6) 96kcal 21g
    + Bread 180kcal 8g
    + Milk 110kcal 8g
    #2 Almonds 170kcal 7g
    + Raisans 130kcal 1g
    #3 Chicken 220kcal 46g
    + Past'a 190kcal 9g
    + Greens 20kcal 1g
    #4 Tuna 150kcal 35g
    + Oats 150kcal 5g
    #5 Shake 330kcal 40g
    #6 Turkey 190kcal 19g
    + Broc. 25kcal 1g
    + Bread 180kcal 8g
    #7 Milk 110kcal 8g
    + Whey 110kcal 23g
    + Oatmeal 150kcal 5g
    + Flax 130kcal 0g
    #8 Milk 110kcal 8g
    + Cottage chesse 80kcal 13g
    Total = 2,831kcal 263g

    Protein = 263 grams
    Creatine = 10 grams
    Glutamine = 7.5 grams
    Multi's
    Flax Seed Oil = 1TBSP
    Fish OIL = 4 grams
    WATER 1.5 gallons +

    This is my back Today
    Attached Images
    Last edited by Harland; 02-20-2004 at 08:33 AM.
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  3. #3
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    Could you post your whole routine?

    Why no deadlifts on back day?
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  4. #4
    3 Harland's Avatar
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    Wait for saturday that is my other back day and I do dead lifts on that day. I will post each routine each day
    Last edited by Harland; 02-20-2004 at 05:43 PM.
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  5. #5
    3 Harland's Avatar
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    Thursday 2.19.2004

    Todays Weight:
    Morning: 167 Night: 171
    Last Thursdays Weight:
    Morning: 163 Night: N/A
    When I got to the gym today I saw that some other guys from my school where there. This usually never happens. So I started my shoulder routine and on my DB Military Press I wasn't doing as good as usual. Well this one guy said that he never sees anybody doing legs. So I told him that I was doing legs today. He asked me if I was doing squats and I said yes, so he said he would do some squats with me. So when squat time came along, he did some too. Well he did his first set of 8 reps and then starting saying he stretched his leg. Then after the second set of 8 he said he had anough. I though it was pretty funny. Anyway I finished off and asked him if wanted to do some leg press. I loaded the three 45 plates and two 10 plates on each side and he said that he didn't feel like it. So overall I had a good workout today. Everyday in the gym I have a new story. Either it is the guy that does everything wrong, including taking animal stak, to the guy that bench presses a ROM of 2-3 inches.

    Shoulders;
    Military Press 4 X 12 @ 40LBS. EACH
    Front Raises 4 X 12 @ 15LBS. EACH
    Rear Lats 4 X 12 @ 15LBS. EACH
    Legs;
    Squats 4 X 12 @ 60LBS. EACH SIDE
    Hamstrings 4 X 12 @ 120LBS.
    Leg Press 4 X 12 @ 155LBS. EACH SIDE
    Calve raises 4 X 12 @ 155LBS. EACH SIDE
    Calve raises 4 X 15 @ 55LB. BAR

    #1 Egg whites(6) 96kcal 21g
    + Bread 180kcal 8g
    + Milk 110kcal 8g
    #2 Almonds 170kcal 7g
    + Raisans 130kcal 1g
    #3 Chicken 220kcal 46g
    + Past'a 190kcal 9g
    + Greens 20kcal 1g
    #4 Tuna 150kcal 35g
    + Oats 150kcal 5g
    #5 Shake 330kcal 40g
    #6 Turkey 190kcal 19g
    + Broc. 25kcal 1g
    + Bread 180kcal 8g
    #7 Milk 110kcal 8g
    + Whey 110kcal 23g
    + Oatmeal 150kcal 5g
    + Flax 130kcal 0g
    #8 Milk 110kcal 8g
    + Cottage chesse 80kcal 13g
    Total = 2,831kcal 263g

    Protein = 263 grams
    Creatine = 10 grams
    Glutamine = 7.5 grams
    Multi's
    Flax Seed Oil = 1TBSP
    Fish OIL = 4 grams
    WATER 1.5 gallons +

    Weekly Measurements [unflexed]
    Bicep: 12 5/16'' + 1/16
    ---FLEXED 13 1/16
    Forearm: 11" + 1/16
    Waist: 33" + 8/16
    Calve: 15 8/16" + 0
    Thigh: 22" + 4/16
    Chest: 39 14/16" + 22/16
    ABS: 31"
    Neck 14' 4/16" + 4/16

    Todays pic is me with some water over my abs
    Attached Images
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  6. #6
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    i think your takin in far too many grams of protein. 1 - 1.5g per lb bodyweight is what i remember.
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  7. #7
    3 Harland's Avatar
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    yes there is some extra, but only 63 comes from whey, all the rest is food protein, some could be incomplete or whatever, i mean if it says protein on the food label i count it even if the protein my not have anough bcaa's in it.
    Last edited by Harland; 02-20-2004 at 05:42 PM.
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  8. #8
    3 Harland's Avatar
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    Doing the math

    I was doing some math during a free period today. I figured if I bulk for 28 weeks which would end the weekend around my birthday. I could weigh 215.5 if I continued to gain 2 pounds each week. Now if I was 215 and ~ 10% b/f I would only have ~ 21lbs. of fat. So I could have a very successful bulk. Now that I'm almost done with 3 weeks, I can see that i can get very close to my goals within 12 weeks. I will probably weigh 175 but my arms wont be 14" unless I put some fat on em, that is something that isn't on my goal list. I'm going to keep training hard and see what I can do. I'm going to test my b/f tonight.
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    Originally posted by Harland
    I was doing some math during a free period today. I figured if I bulk for 28 weeks which would end the weekend around my birthday. I could weigh 215.5 if I continued to gain 2 pounds each week. Now if I was 215 and ~ 10% b/f I would only have ~ 21lbs. of fat. So I could have a very successful bulk. Now that I'm almost done with 3 weeks, I can see that i can get very close to my goals within 12 weeks. I will probably weigh 175 but my arms wont be 14" unless I put some fat on em, that is something that isn't on my goal list. I'm going to keep training hard and see what I can do. I'm going to test my b/f tonight.
    Interesting about the arms. I see what you are saying. Just keep gaining and over time your arms will grow to match your weight. It will all work out in the end.
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  10. #10
    3 Harland's Avatar
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    Todays Weight:
    Morning: 166 Night: 173
    Last Fridays Weight:
    Morning: 164 Night: N/A
    I started off with abs, I got a real nice workout in. Then I got some DBS for flat bench press and they felt real nice. I kept moving on through chest. I had a real nice pump on chest today, It felt like my chest was sticking out. My triceps workout is getting better. Im slowly starting to get all the reps with the 50lb DB for overhead extensions. I couldn't get all the skullcrushers today though, I didn't like that. So then I did 16 minutes of MAX-OT cardio. It felt real nice when I got done. I when farther, burned more calories, and had a higher heart rate average then last week.

    Chest;
    Flat db press 4 X 12 @ 45LBS. EACH
    Pullovers 4 X 12 @ 40LBS.
    Incline db flys 4 X 12 @ 35LBS. EACH
    Close grip 4 X 12 @ 75LBS.
    Triceps;
    Pushdowns (rope) 4 X 12 @ 75LBS.
    Overheads 4 X 12 @ 50LBS.
    Skulls 4 X 12 @ 55LBS.
    Abs;
    Leg raises 3 X 12 @ 10LBS.
    Chairs 2mins
    Cardio;
    Distance: 1.88
    Calories: 245
    Average HR: 165
    Max HR: 176

    #1 Egg whites(6) 96kcal 21g
    > Bread 180kcal 8g
    >> Milk 110kcal 8g
    #2 Almonds 170kcal 7g
    > Raisans 130kcal 1g
    #3 Chicken 220kcal 46g
    > Past'a 190kcal 9g
    >> Greens 20kcal 1g
    #4 Tuna 150kcal 35g
    > Oats 150kcal 5g
    #5 Shake 330kcal 40g
    #6 Chicken 110kcal 23g
    > Bread 180kcal 8g
    #7 Milk 110kcal 8g
    > Whey 110kcal 23g
    >> Oatmeal 150kcal 5g
    >>> Flax 130kcal 0g
    #8 Protein bar 290 35g
    #9 Milk 110kcal 8g
    > Cottage chesse 80kcal 13g
    Tš“„£ = 3,016kcal 301g

    Protein = 301 grams
    Creatine = 10 grams
    Glutamine = 7.5 grams
    Multi's
    Flax Seed Oil = 1TBSP
    Fish OIL = 4 grams
    WATER 2 gallons +

    BODYFAT %
    by http://bodyforlife.com/bfcalc.shtml
    Triceps 1mm
    Suprailiac 8mm
    Umbilicus 17mm
    Thigh 6mm
    Weight 166lbs.
    Age 17
    =
    5.79%

    **** i messed up the attachemnt
    Last edited by Harland; 02-21-2004 at 07:09 AM.
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    Nice workout. It's always good to feel like your workout was productive. I think you might be eating too much protein. You only really need 1-1.5 grams, so you need 255 at most. Just a suggestion.
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    Originally posted by Harland
    Todays Weight:
    Morning: 166 Night: 173
    Last Fridays Weight:
    Morning: 164 Night: N/A
    I started off with abs, I got a real nice workout in. Then I got some DBS for flat bench press and they felt real nice. I kept moving on through chest. I had a real nice pump on chest today, It felt like my chest was sticking out. My triceps workout is getting better. Im slowly starting to get all the reps with the 50lb DB for overhead extensions. I couldn't get all the skullcrushers today though, I didn't like that. So then I did 16 minutes of MAX-OT cardio. It felt real nice when I got done. I when farther, burned more calories, and had a higher heart rate average then last week.

    Chest;
    Flat db press 4 X 12 @ 45LBS. EACH
    Pullovers 4 X 12 @ 40LBS.
    Incline db flys 4 X 12 @ 35LBS. EACH
    Close grip 4 X 12 @ 75LBS.
    Triceps;
    Pushdowns (rope) 4 X 12 @ 75LBS.
    Overheads 4 X 12 @ 50LBS.
    Skulls 4 X 12 @ 55LBS.
    Abs;
    Leg raises 3 X 12 @ 10LBS.
    Chairs 2mins
    Cardio;
    Distance: 1.88
    Calories: 245
    Average HR: 165
    Max HR: 176

    #1 Egg whites(6) 96kcal 21g
    > Bread 180kcal 8g
    >> Milk 110kcal 8g
    #2 Almonds 170kcal 7g
    > Raisans 130kcal 1g
    #3 Chicken 220kcal 46g
    > Past'a 190kcal 9g
    >> Greens 20kcal 1g
    #4 Tuna 150kcal 35g
    > Oats 150kcal 5g
    #5 Shake 330kcal 40g
    #6 Chicken 110kcal 23g
    > Bread 180kcal 8g
    #7 Milk 110kcal 8g
    > Whey 110kcal 23g
    >> Oatmeal 150kcal 5g
    >>> Flax 130kcal 0g
    #8 Protein bar 290 35g
    #9 Milk 110kcal 8g
    > Cottage chesse 80kcal 13g
    Tš“„£ = 3,016kcal 301g

    Protein = 301 grams
    Creatine = 10 grams
    Glutamine = 7.5 grams
    Multi's
    Flax Seed Oil = 1TBSP
    Fish OIL = 4 grams
    WATER 2 gallons +

    BODYFAT %
    by http://bodyforlife.com/bfcalc.shtml
    Triceps 1mm
    Suprailiac 8mm
    Umbilicus 17mm
    Thigh 6mm
    Weight 166lbs.
    Age 17
    =
    5.79%

    Interesting pic
    LOL...
    Interesting/suspicious bodyfat %
    Why go through life striving towards education?
    Why, when someone asks about what you have achieved in your life time all you can do is show them a piece of paper and say that’s me... That is what I have worked my ass off for...a piece of paper with a letter on it.

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  13. #13
    3 Harland's Avatar
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    why the hell did you quote my whole post, just quote my bodyfat part please edit that. It takes up too much room on this page.

    I tested each area with my caliper and i put the numbers in that calc. and that is what I got
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    Originally posted by Harland
    why the hell did you quote my whole post, just quote my bodyfat part please edit that. It takes up too much room on this page.

    I tested each area with my caliper and i put the numbers in that calc. and that is what I got
    Im Sorry
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    Would you not rather show them your achievements in an action of utter POWER!

    Things that we use every day, the things that we rely on, the people that preserve our way of life are in the shadows... how many people knows the name of the person who invented the Refrigerator?

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    Originally posted by CYN1C
    Im Sorry
    If you are sorry then edit the damn post!!!
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    Saturday 2.21.2004

    Todays Weight:
    Morning: 165.5 Night: 177.5
    Last Aaturdays Weight:
    Morning: 162.5 Night: N/A
    I went to the gym early today. I changed my lat pulldowns to a close grip, and they felt real nice. I did some close grip t-bar rows, also feeling good. I changed my bicep routine up a little and did some Concentration Curls at the end and just did forearm wrist curls.

    Back;
    Lat Pulldowns 4 X 12 @ 85LBS.
    Shurgs 4 X 12 @ 70LBS. EACH
    T-bar row 4 X 12 @ 70LBS.
    Deadlifts 4 X 12 @ 130LBS.
    Biceps;
    Barbell curl 4 X 12 @ 60LBS.
    Hammers 4 X 12 @ 50LBS.
    DB Hammers 4 X 12 @ 20LBS. EACH
    CC's 4 X 12 @ 15LBS.
    Forearms 4 X 25 @ 45LB. BAR

    #1 Egg whites(6) 96kcal 21g
    + Bread 180kcal 8g
    #2 Shake 330kcal 40g
    #3 Turkey 190kcal 19g
    + Pasta 190kcal 9g
    + Greens 20kcal 1g
    #4 Milk 110kcal 8g
    + Whey 110kcal 23g
    + Oatmeal 150kcal 5g
    + Flax 130kcal 0g
    #5 Egg whites(6) 96kcal 21g
    + Bread 180kcal 8g
    #6 Tuna 150kcal 35g
    + Oats 150kcal 5g
    #7 Milk 110kcal 8g
    + Cottage chesse 80kcal 13g
    Total = 2,272kcal 219g
    + Muffins that I made
    + Some kfc foods
    + Extras (look at nights weight compared to morning weight)

    Protein = 219 grams
    Creatine = 10 grams
    Glutamine = 7.5 grams
    Multi's
    Flax Seed Oil = 1TBSP
    Fish OIL = 4 grams
    WATER 3 gallons +

    Nice side pic of me and my little bicep rofl
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    You are probably doing too much for biceps. They also get hit with the back.

    How do you gain so much weight throughout the day?
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    I agree with Heisman
    16 sets with 48 reps is overkill on biceps then add that with your back work = total annihilation
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    The bad thing was i felt like doing even more for my biceps, because i wasn't feeling it that much at all. I guess i just need to keep moving up in weight but i don't get a good anough stretch.

    as for weight i wish i knew this is a weird thing for me, i had three gallons of water yesterday plus some more at work. I also had some extra foods to my diet yesterday, like some sat fat that holds in some of the water which would make me weigh more.

    did you read that article on bb.com about the guy that gained 25 pounds in a week from drinking and eating a ton, i bet i could gain 30-35 pounds in a week. rofl
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    Originally posted by Harland
    The bad thing was i felt like doing even more for my biceps, because i wasn't feeling it that much at all. I guess i just need to keep moving up in weight but i don't get a good anough stretch.

    as for weight i wish i knew this is a weird thing for me, i had three gallons of water yesterday plus some more at work. I also had some extra foods to my diet yesterday, like some sat fat that holds in some of the water which would make me weigh more.

    did you read that article on bb.com about the guy that gained 25 pounds in a week from drinking and eating a ton, i bet i could gain 30-35 pounds in a week. rofl
    I was the one who provided a link to that article in the misc. section.






    You are drinking too much water. There is such a thing as water poisoning, although I don't know how much you have to drink to be poisoned. Cut it back to no more than 2 gallons a day and you should be fine. You only need so much water each day.
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    Its very hard for me to do that, I tried drinking less water one day and i was thirsty all the time. It is like I'm addicted.
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    Originally posted by Harland
    Its very hard for me to do that, I tried drinking less water one day and i was thirsty all the time. It is like I'm addicted.
    Try cutting it back an ounce or two a day.
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    Red face Sunday 2.22.2004

    Todays Weight:
    Morning: 175.5 Night: 180.5
    Last Sundays Weight:
    Morning: 170 Night: N/A

    Well I have to say this was a pretty good week for me. I'm going to be moving up in weight next week in many exercises. I gained 3 pounds and i also moved the tapes.

    The weight to me doesn't really matter, If I weighed 120 with 19" arms and 17" calves etc. etc. Then I wouldn't care. Ive been stretching the tape measure and that is what counts.

    I want to start drinking 2 gallons of water every day. Lately it has been 1.5 for mon-thur 2 on fri and 3 on sat-sun. I'm going to even it out. I started today with around 2.5 gallons. I need to get some kind of container to take my water to school and drink up.

    Well I'm ready for a new week.

    My V-taper isn't that bad for being a small (muscle wise) guy rofl.
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    Unhappy Monday 2.23.2004

    Todays Weight:
    Morning: 176.5 Night: 176.5
    Last Mondays Weight:
    Morning: 174.5 Night: N/A
    My workout went pretty good for a monday workout, usually mondays are my worst because I have to go from school to the gym and gym to work. Other days I can go home and relax and eat and stuff. My shoulder routine went pretty smoothly, even though I wasn't feeling it as much as I would say on a thursday. When I did squats I put my heels on 10lb plates and it felt really nice. So did the leg press and the calve raises.

    Shoulders;
    Military Press 4 X 12 @ 35LBS. EACH
    Seated rear 4 X 12 @ 15LBS. EACH
    Arnolds 4 X 12 @ 30LBS. EACH
    Legs;
    Squats 4 X 12 @ 65LBS. EACH SIDE
    Leg Press 4 X 12 @ 160LBS. EACH SIDE
    Calves 4 X 12 @ 160LBS. EACH SIDE
    Extensions 4 X 12 @ 105LBS.

    #1 Egg whites(6) 96kcal 21g
    + Bread 180kcal 8g
    + Milk 110kcal 8g
    #2 Almonds 170kcal 7g
    + Raisans 130 1g
    #3 Chicken 220kcal 46g
    + Past'a 190kcal 9g
    + Greens 20kcal 1g
    #4 Protein bar 290kcal 35g
    #5 Shake 330kcal 40g
    #6 Tuna 150kcal 35g
    + Oats 150kcal 5g
    #7 Oatmeal 150kcal 5g
    + Flax 190kcal 0g
    + Milk 110kcal 8g
    + Whey 110kcal 23g
    #8 Cottage Cheese 90kcal 12g
    # Bread 180kcal 8g
    Total = 2,866kcal 272g

    Protein = 272 grams
    Creatine = 5 grams
    Glutamine = 7.5 grams
    Multi's
    Flax Seed Oil = 1TBSP
    Fish OIL = 4 grams
    WATER 1 gallon +

    Damn I have better looking legs then this, I need to practice my flexing and my angle of photo. I'll get a new one tomorrow.
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    Last edited by Harland; 02-24-2004 at 03:31 PM.
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    Lightbulb Tuesday 2.24.2004

    Todays Weight:
    Morning: 171 Night: 174
    Last Tuesdays Weight:
    Morning: 169 Night: 171
    It was raining today so there was only a couple people in the gym, it was so nice. I forgot my palm pilot so I had to remember all my weights off the top of my head. I remembered all of them except one. Todays workout wasn't one of my best. I didn't get all 12 reps on every set, but again I'm not perfect. I think I'm going to try an no2 product or a CM product, I don't know which one. My skull crushers felt better today though since I looked up how to offically do them in arnolds book, lol.

    Chest;
    Bench press 4 X 12 @ 105LBS.
    Incline db press 4 X 12 @ 40LBS. EACH
    Chest flys 4 X 12 @ 75LBS.
    DB Declines 4 X 12 @ 40LBS. EACH
    Triceps;
    Pushdowns 4 X 12 @ 115LBS.
    Overheads 4 X 12 @ 50LBS.
    Skulls 4 X 12 @ 50LBS.
    Abs;
    Leg raises 4 X 12
    Chairs 2mins

    #1 Egg whites(6) 96kcal 21g
    + Bread 180kcal 8g
    + Milk 110kcal 8g
    #2 Almonds 170kcal 7g
    + Raisans 130kcal 1g
    #3 Chicken 220kcal 46g
    + Past'a 190kcal 9g
    + Greens 20kcal 1g
    #4 Tuna 150kcal 35g
    + Oats 150kcal 5g
    #5 Shake 330kcal 40g
    #6 Turkey 190kcal 19g
    + Broc. 25kcal 1g
    + Bread 180kcal 8g
    #7 Milk 110kcal 8g
    + Whey 110kcal 23g
    + Oatmeal 150kcal 5g
    + Flax 130kcal 0g
    #8 Milk 110kcal 8g
    + Cottage chesse 80kcal 13g
    Total = 2,831kcal 263g

    Protein = 263 grams
    Creatine = 10 grams
    Glutamine = 7.5 grams
    Multi's
    Flax Seed Oil = 1TBSP
    Fish OIL = 4 grams
    WATER 1.5 gallon +

    Kind of weird pose, but doesn't look too bad, should of flexed my biceps more....
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    Nice workouts. Ever thought about utilizing a smaller rep range?
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    Looks to me that you arent Eating Enough Carbs bro. Up The Carbs at Breakfast. (Moreover All Around.) And def. Tone Down your Bis Day!!
    PLEASE DO NOT TAKE MY POSTS SERIOUSLY, AS THEY ARE FOR ENTERTAINMENT PURPOSES ONLY!!

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    You dont even look like you weight that much. I bump toning down you BI routine. Mabye you should try higher weights lower reps. atleast around the 8-10 range.
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    my bi routine is different for wednesday and saturday. I'm not going to change something if my bis are growing.

    And for eating more carbs, that is YOUR oppinion, because I try to get as close to 40-40-20 ratio and my carbs are above my protein by 20 grams or so.

    I'm 6'1 and I have some love handles. So I think lean muscle I'm about 158-160.

    I'm not trying to argue with you guys, I really appreciate your responses and I do, do what you guys say to a certin degree. I like I stopped drinking as much water, I might even change my bi routine, last saturday when I did for different exercises, it wasn't palnned. I just sort of decided to try Concentration curls to see how they felt. Next week I might make some sub's.
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    hey bro Experience CANNOT be argued with. Id just forget about the Whole 40-40-20 "CRAP" and go with what Works. Just Set a # of Protien, Carbs, and Fat.

    JUST MY "OPINION"
    PLEASE DO NOT TAKE MY POSTS SERIOUSLY, AS THEY ARE FOR ENTERTAINMENT PURPOSES ONLY!!

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