My HARDCORE 4 year transformation starts

[cleanbulker33]

Hi guys and thanks for checking out my journal.

I'm 23 and I weigh 130lbs and have 20% bodyfat. My 4 year transformation started 5 weeks ago and i'm currently on week 5 of my HARDCORE clean bulking diet (I'm following my diet to a "T" because its all about how bad I want to reach my ultimate goal). My ultimate goal is to have enough size at the end of 4 years to apply for the police force.

My stats:
Age: 23
Weight: 130lbs
Bf: 20%

Some people might suggest too cut, but then i'm left with skin and bones.

My HARDCORE clean bulking diet:

Meal 1:
Oatmeal
Milk
MultiVitamin
Cod Liver Oil
(P 21 C 86 Cals 566)

Meal 2: (PreWorkout)
Oatmeal
Tuna
(P 41 C 74 Cals 526)

Meal 3: (PostWorkout)
Whey Protein
Glutamine
Potato
Honey or White Bread
Mix Vegis
Apple
Chicken
(P 40 C 84 Cals 579)

Meal 4:
Oatmeal
Tuna
(P 41 C 74 Cals 526)

Meal 5:
Subway Roasted Chicken 6"
Loaded with Vegis and NO sauces
(P 22 C 48 Cals 317)

Meal 6:
Subway Roasted Chicken 6"
Loaded with Vegis and NO sauces
(P 22 C 48 Cals 317)

Meal 7:
Cottage Cheese

CALORIES from HARDCORE clean bulking diet:

Week 1: 2558 cals
Week 2: 2668 cals
Week 3: 2718 cals
Week 4: 2768 cals
Week 5: 2818 cals

My HARDCORE TRAINING:

I don't have a fixed schedule. I lift 3-4 times a week and every workout is different. For example i will do week 1: biceps alone and then the next week i'll do biceps with triceps. Another example, chest with back on one week and then back with triceps another week. I will also work my abs once a week and have one cardio session. Also, its all about the HARDCORE compund exercises (eg. Squat, Bench, Deadlifts).

Thanks for checking out my journal and i will keep it updated. If you have any questions then please ask them.

Week 1 PICS:

[BobThePotato]

Good to see ur motivated! good luck!

[Glyder]

Good to see you have a plan. Post your workouts so we can comment on them.

I would also try and figure out a dedicated workout so you can actually chart your progress. See whats working and what might not be working.

Good luck!

[cleanbulker33]

Good to see ur motivated! good luck!

Thanks bro....GO FLAMES GO!!!!

[cleanbulker33]

Good to see you have a plan. Post your workouts so we can comment on them.

I would also try and figure out a dedicated workout so you can actually chart your progress. See whats working and what might not be working.

Good luck!

Actually bro, my dedicated routine is workout day, off, workout day, off, and so forth....once in a while i'll workout two days in a row. On my off days i usually do abs and cardio once a week. I record all my progress and my lifts in my lifting log.

As for exercises I choose 3 out of the following for each muscle:

BICEPS/FOREARMS:
barbell curl, alternate dumbell curl, incline dumbell curl, chin ups, cable curls, / reverse curls, wrist curls, rev wrist curls

TRICEPS:
skullcrushers, close grip bench, dips, rope pull down, seated tri extensions

SHOULDERS (4):
dumbell mil press, shrugs, dumbell or cable side lat raises, dumbell or cable front lat raises, incline dumbell rear flyes

CHEST:
bench, dumbell bench, incline, incline dumbells, flyes, cable flyes, dips

BACK:
lat pulldowns, pull ups, dumbell rows, barbell row, cable row, deadlifts

LEGS:
leg extensions, squats, calf raises, deadlifts

I usually tend to hit the 8-4 rep range for all the sets and i do 3 sets per exercise. So thats 9 sets per muscle except for shoulder day where i'll do 12 sets.

[Jox]

Your workout looks really weird, I'm having a hard time working out what you do on a day to day basis.

Try something like

M Chest/Shoulders/Tris
W Legs/abs
F Back/Bis

And then within that

Chest/Shoulders/Tris:

DB Incline Press
Leaning Forward Dips
Flat DB Press
Miltary Press
Side Laterals
Close grip bench
Skulls

Legs/Abs:

Squats
Leg Press
Stiff Legged Deads
Ham Curls
Cable Crunches
Hanging Leg Raises

Back/Bis

Deadlift
Pull ups
Bent over rows
Barbell curl
incline db curl


All 2 or 3 sets 6-8.

[cleanbulker33]

Actually bro, I don't think theres anything weird about my workout. Maybe I wasn't as clear with the 3 excercises per muscle. I'll show you an example of week 1 and week 2.

WEEK 1:
Day 1: Biceps/Forearms/Legs
Barbell Curl
Incline Dumbell Curl
Chin ups
Rev Barbell Curl
Wrist Curls
Leg Exts
Squats
Calf Raises

Day 2: Abs

Day 3: Triceps/Back
Skullcrushers
Rope pressdowns
Dips
Latpulldowns
Barbell Rows
Deadlifts

Day 4: Cardio

Day 5: Chest/Shoulders
Dumbell Bench
Incline Dumbells
Flyes
Dumbell Mil Press
Cable Side Raises
Dumbell Front Raises
Shrugs

WEEK 2:
Day 1: Biceps/Triceps/Forearms
Barbell Curls
Alternate Dumbell Curls
Chin ups
Closegrip bench
Skullcrushers
Dips
Rev Curls
wrist curls

Day 2: Abs

Day3: Chest/Back
Bench
Incline Dumbell
Cable Flyes
Pull ups
Dumbell Rows
Deadlifts

Day 4: Cardio

Day 5: Shoulders/Legs
Dumbell Mil Press
Dumbell Side Raises
Incline Dumbell Rear Flyes
Shrugs
Leg Exts
Squats
Calf Raises

I do 8-4 rep range for all the sets and 3 sets for each excercise. Also, I rest 30-45 seconds between sets depending on the exercise. I never workout bis/back on the same day as you suggested because if I do it my way then my bi's get hit twice a week with the back workout. Same with tris/chest because my tris will get hit twice a week with the chest workout. Hope that clears up things.

[cleanbulker33]

Well today is officially the end of week 5. It was a great week as I am getting stronger and i'm still at only 1 cheat meal since I started my diet. I am pretty excited as on Thursday I will be moving to the BEST gym on campus and my "hardcore" workouts will be even MORE HARDCORE. In a week I plan to start posting my lifts and I probably will have new pics up on week 16 or 20.

CALORIES from HARDCORE clean bulking diet:

Week 1: 2558 cals
Week 2: 2668 cals
Week 3: 2718 cals
Week 4: 2768 cals
Week 5: 2818 cals
Week 6: 2868 cals

If you have any comments or questions then please post them. Until then I will see you guys next week.

[cleanbulker33]

Well today is officially the end of week 6. This week was a new experience for me as I moved to the best gym on campus. As promised, I will start posting my workouts since I moved to the new gym. I followed my diet to a "T" again this week and I'm still at only 1 cheat meal in the last 6 weeks. Tommorrow is the first day of classes for me and I'm a full time student and I have a full time job. Hopefully everything will go according to plan for me.

My HARDCORE workouts this week: (starting with the new gym)

Thursday: Chest/Legs
DB Flat Bench: 50/8 55/8 60/4 (starting with 60 next week)
DB Incline : 50/6 50/4 50/5
DB Flyes: 35/8 35/7 40/5 (starting with 40 next week)
Leg Exts: 50/8 70/8 90/8 (starting with 100 next week)
Squats: 95/8 105/6 105/6 (starting with 105 next week)
Standing Calf Raises: 70/12 80/10 90/8 (starting with 90 next week)

Saturday: Cardio

Sunday: Biceps/Triceps/Forearms
Tri-Bench: 115/8 120/8 125/5 (starting with 125 next week)
Barbell Curl: 90/5 80/5 80/5 (starting with 80 next week)
Skullcrushers: 60/8 70/4 65/5 (starting with 65 next week)
Incline DB Curls: 40/8 40/7 40/5
Dips: 10 7 5
Chin-ups 7 3 2 (kinda gave up on them)
Rev Barbell Curls: 60/8 65/6 65/4 (starting with 65 next week)
Barbell Wrist Curls: 70/11 70/6 70/5

I got my back, shoulders and abs in, but I didn't do them at the new gym so I won't post them up.

CALORIES from HARDCORE clean bulking diet:

Week 1: 2558 cals
Week 2: 2668 cals
Week 3: 2718 cals
Week 4: 2768 cals
Week 5: 2818 cals
Week 6: 2868 cals
Week 7: 2918 cals

I hope to continue everything according to plan as my schedule becomes really busy with full time classes and full time work. I will fill you guys in next week on how the week goes and until then, have a GREAT WEEK!!!!!

[cleanbulker33]

Well today is the end of week 7. It was the first week of my full time classes and full time work, but i managed to get in all my meals and all my workouts.

My HARDCORE workouts this week:

Tuesday: Chest/Back
DB Flat Bench: 60/8 60/5 60/4
DB Incline: 50/7 50/5 50/6
DB Flyes: 40/8 40/7 40/3
Pullups: 10 5 3
Barbell Row: 115/8 115/7 115/5
Deadlift: 205/8 210/7 215/6 (starting with 215 next week)

Thursday: Biceps/Legs/Forearms
Barbell Curl: 85/6 85/5 85/4
Preacher Curl: 70/6 70/5 70/4
Dumbells: 35/6 35/4 35/3
Rev Preacher Curl: 60/8 65/6 65/4 (starting with 65 next week)
Rev Wrist Curls: 30/11 30/7 30/6
Leg Ext: 90/8 110/8 130/6 (starting with 130 next week)
Seated Calf Raises: 45/12 55/8 55/7 (starting with 60 next week)
Squats: 105/8 110/7 115/7 (starting with 115 next week)

Saturday: Triceps/Shoulders
Tri-Bench: 125/8 125/4 125/4
Skullcrushers: 65/8 65/4 65/5
Dips: 12 6 5
Seated Mil Press: 40/7 40/4 40/4
Side Raises: 25/5.5 25/4.5 25/3.5
Front Raises: 25/5.5 25/4.5 25/3.5
Shrugs: 175/8 180/8 185/6 (starting with 185 next week)

Sunday: Cardio/Abs

CALORIES from HARDCORE clean bulking diet:

Week 1: 2558 cals
Week 2: 2668 cals
Week 3: 2718 cals
Week 4: 2768 cals
Week 5: 2818 cals
Week 6: 2868 cals
Week 7: 2918 cals
Week 8: 2968 cals

Overall I was very impressed this week to get all my meals and lifting in. My side and front raises are kind of weird because the 20's are so light, but the 25's are pretty heavy. Also I'm gonna try a new method for my forearms starting week 8 for the next few months. I love lifting and I love eating my meals because I know I'll be reaching my goals by being consistent. So have a GREAT WEEK and i'll see you guys next week.

[Jox]

What is your weight after 8 weeks?

[cleanbulker33]

What is your weight after 8 weeks?

Actually bro, I don't step on the weight scale, but just go by the mirror. I can definately see changes in the mirror as I have started to notice more muscle being built.

[cleanbulker33]

Well yesterday was officially the end of week 8. It was a good week and now I take a week off and then come back week 10.

My HARDCORE workouts this week:

Tuesday: Biceps/Chest/Forearms
Barbell Curl: 85/7 85/5 85/4
Incline DB Curl: 40/8 40/7 40/6 (starting with 45 next time)
Hammer Curls: 25/8 30/5 30/5
DB Flat Bench: 60/3 60/4 60/2
DB Incline: 55/7 55/6 55/4
DB Flyes: 40/8 40/4 40/4
Behind Back Wrist Curls: 60/32 60/20 40/25
Reverse Barbell Curl: 30/26 20/23 20/20

Thursday: Triceps/Back
Skullcrusher: 65/8 65/6 65/4
Rope Pulldown: 50/8 65/8 75/7 (starting with 75 next time)
Dips: 30/9 30/8 30/6
Pullups (Wide Grip): 8 4.5 3.5
DB Row: 35/8 40/8 45/6 (starting with 45 next time)
Deadlift: 215/8 220/6 220/5 (starting with 220 next time)

CALORIES from HARDCORE clean bulking diet:

Week 1: 2558 cals
Week 2: 2668 cals
Week 3: 2718 cals
Week 4: 2768 cals
Week 5: 2818 cals
Week 6: 2868 cals
Week 7: 2918 cals
Week 8: 2968 cals
Week 9: 2968 cals

This week I went on early vacation and missed my shoulders/legs workout. My Incline Bench went up, but my flat bench went down because I usually ask for a lift up when i start my reps, but this FOOL didn't know how to properly lift the weight up and i lost strength trying to lift up the weight my self. I'm taking week 9 off and i'm gonna keep my calories the same as week 8. I know by the end of the week, i'm gonna be dying to get back in the gym. I'll see you guys next week and have a GREAT WEEK!!!!!

[cleanbulker33]

Well i decided that yesterday would be the end of week 9, my off week. Today i'm back in the gym and ready to pump iron again. I stayed consistent with my diet during my off week. This week I will break the 3000+ calorie barrier.

CALORIES from HARDCORE clean bulking diet:

Week 1: 2558 cals
Week 2: 2668 cals
Week 3: 2718 cals
Week 4: 2768 cals
Week 5: 2818 cals
Week 6: 2868 cals
Week 7: 2918 cals
Week 8: 2968 cals
Week 9: 2968 cals
Week 10: 3018 cals

I'm happy with my progress so far and now i'm going to do 8 weeks again before I take another week off. HAVE A GREAT WEEK!!!!!

[cleanbulker33]

Well Tommorrow will officially be the end of week 10. It was the first week back in the weight room after my week off. I got all my workouts and meals in, and I worked my ass off in the gym.

My HARDCORE workouts this week:

Friday: Biceps/Legs/Forearms
Barbell Curl: 85/6 85/5 85/4
Dumbell Curl: 35/7 35/4 35/4
Preacher Curl: 70/6 70/4 70/4
Leg Ext: 110/8 130/8 140/6 (start off with 140 next time)
Squats: 115/8 120/8 125/5 (start off with 125 next time)
Seated Calf Raises: 55/13 60/10 65/9 (start off with 65 next time)
Reverse Barbell Curl: 25/25 25/17 25/10 (going back to heavy next time)
Behind Back Wrist Curls: 50/36 60/19 60/15

Sunday: Triceps/Shoulders/Forearms
Close Grip Bench: 115/8 120/8 125/4 (start off with 125 next time)
Dumbell Skulls: 40/8 45/7 50/4 (start off with 45 next time)
Dips: 13 6 5
Seated Mil Press: 40/7 40/6 40/4
Side Raises: 25/8 25/5 25/4
Front Raises: 25/8 25/5 25/4.5
Shrugs: 185/8 190/5 190/4
Reverse Wrist Curls: 30/11 30/7 30/6

Wednesday: Chest/Back/Calves
Barbell Bench: 135/7 135/4 135/3
Incline Dumbell Bench: 55/8 55/2 55/3
Flyes: 40/8 40/5 40/4
Dumbell Rows: 45/8 45/7 45/5 (starting with 50 next time)
Pull Ups: 9 4.5 3
Deadlifts: 220/8 220/6 220/5 (starting with 225 next time)
Standing Calf Raises: 90/12 100/10 120/8 (starting with 120 next time)

CALORIES from HARDCORE clean bulking diet:

Week 1: 2558 cals
Week 2: 2668 cals
Week 3: 2718 cals
Week 4: 2768 cals
Week 5: 2818 cals
Week 6: 2868 cals
Week 7: 2918 cals
Week 8: 2968 cals
Week 9: 2968 cals
Week 10: 3018 cals
Week 11: 3068 cals

This week I started training forearms and calves twice a week. I screwed up on tri-bench this week because I thought I started off with 125, but their was only 115 on the bar. I definately won't make that mistake again. I do seem to be getting stronger and Friday is the start of week 11. HAVE A GREAT WEEK!!!!

[cleanbulker33]

My HARDCORE clean bulking diet:

Meal 1:
Oatmeal
Chicken
MultiVitamin
Cod Liver Oil
(P 27 C 74 Cals 541)

Meal 2: (PreWorkout)
Oatmeal
Tuna
(P 41 C 74 Cals 526)

Meal 3: (PostWorkout)
Whey Protein
Glutamine
Potato
Honey
Mix Vegis
Apple
Half White Pita
(P 49.5 C 103 Cals 594)

Meal 4:
Oatmeal
Tuna
Flax Seeds
(P 41 C 74 Cals 616)

Meal 5:
Subway Roasted Chicken 6"
Loaded with Vegis and NO sauces
(P 22 C 48 Cals 317)

Meal 6:
Subway Roasted Chicken 6"
Loaded with Vegis and NO sauces
(P 22 C 48 Cals 317)

Meal 7:
Cottage Cheese
Almonds
(P 18 C 6 Cals 150)

[cleanbulker33]

Well Tommorrow will officially be the end of week 11. I got all my meals and workouts in just like every week. I keep getting stronger and i'm loving every bit of my bodybuilding lifestyle.

My HARDCORE workouts this week:

Friday: Biceps/Legs/Forearms
Barbell Curl: 85/7 85/5 85/4
Incline Dumbell Curl: 45/6 5R 45/5 45/4 3R
Chinups: 10 6 4
Leg Ext: 60/12 (start off with 140 next time)
Squats: 125/8 130/8 135/6 (start off with 140 next time)
Seated Calf Raises: 65/12 70/10 75/8(start off with 75 next time)
Reverse Barbell Curl: 55/8 55/6 55/6
Behind Back Wrist Curls: 60/35 70/17 70/13 (start off with 70 next time)

Satuday: Cardio/Abs

Sunday: Triceps/Shoulders/Forearms
Close Grip Bench: 125/8 125/7 130/3(start off with 130 next time)
Dumbell Skulls: 50/8 50/7 50/4 (start off with 55 next time)
Rope: 75/8 80/7 80/5 (start off with 85 next time)
Seated Mil Press: 40/8 40/6 40/4
Rear Delt Machine: 35/8 55/8 75/7 (start off with 85 next time)
Front Raises: 25/8 25/6 25/5
Shrugs: 185/8 185/6 185/5
Wrist Curls: 60/10 60/6 60/5

Wednesday: Chest/Back/Calves
Incline Barbell Bench: 115/7 115/5 115/4
Flat Dumbell Bench: 60/6 60/3 60/3
Chest Dips: 9 5 4
Dumbell Rows: 50/7 50/6 50/4
Pull Ups: 11 5 4
Deadlifts: 225/8 230/6 230/5 (starting with 230 next time)
Standing Calf Raises: 120/12 120/11 120/8

CALORIES from HARDCORE clean bulking diet:

Week 1: 2558 cals
Week 2: 2668 cals
Week 3: 2718 cals
Week 4: 2768 cals
Week 5: 2818 cals
Week 6: 2868 cals
Week 7: 2918 cals
Week 8: 2968 cals
Week 9: 2968 cals
Week 10: 3018 cals
Week 11: 3068 cals
Week 12: 3118 cals

Great workouts this week. So many of my lifts went up this week and i'm gonna try to go up in multiple lifts again next week. HAVE A GREAT WEEK!!!!!

[-calvus-]

Man, counting calories seems like a lot of work. Glad to see your meticulous about your diet and training. Great job so far.

[cleanbulker33]

Man, counting calories seems like a lot of work. Glad to see your meticulous about your diet and training. Great job so far.

Thanks bro, I appreciate it.

[Badfrog]

Talk about doin it right. I would think you'll be where you want to be in two years.

[cleanbulker33]

Talk about doin it right. I would think you'll be where you want to be in two years.

Thanks Badfrog for the EXTRA motivation!!!

[Destroy004]

hey man good work keep it up post some pics or list your weight or something so we can see the improvement thanks keep it up

[cleanbulker33]

hey man good work keep it up post some pics or list your weight or something so we can see the improvement thanks keep it up

Thanks bro for the encouragement. I use the MIRROR to see my progress and i'm DEFINATELY seeing improvement every week. Slow bulking is the way to go!!!!!

[cleanbulker33]

Well Tommorrow will officially be the end of week 12. I got all my meals and workouts in just like every week. Great workouts this week and I keep getting stronger.

My HARDCORE workouts this week:

Friday: Biceps/Legs/Forearms
Dumbell Curl: 35/8 35/6 35/4
Preacher Curl: 70/7 70/4 70/3
Chinups: 11 7 4
Leg Ext: 90/8 130/8 150/6 (start off with 150 next time)
Squats: 135/8 135/8 140/7 (start off with 140 next time)
Standing Calf Raises: 120/12 140/10 160/8 (start off with 160 next time)
Rev Wrist Curls: 30/11 30/7 30/5
Wrist Curls: 60/14 60/8 60/5

Satuday: Cardio/Abs

Sunday: Triceps/Shoulders/Forearms
Reverse Bench: 65/8 85/8 105/8 (start off with 110 next time)
Weighted Dips: 10/10 10/6 10/4 (start off with 15 next time)
Rope: 85/8 85/6 85/5
Seated Mil Press: 40/8 45/5 45/3 (start off with 45 next time)
Rear Delt Machine: 85/8 95/7 95/5 (start off with 95 next time)
Side Raises: 25/8 25/7 30/2.5 (start off with 30 next time)
Shrugs: 155/8 160/6 160/5 (start off with 160 next time)
Behind Back Wrist Curls: 70/20 70/13 70/14

Wednesday: Chest/Back/Calves
Flat Barbell Bench: 135/7 135/4 135/4
Incline Dumbell Bench: 55/8 55/4 55/3
Dumbell Flyes: 40/8 40/7 45/2 (start off with 45 next week)
Machine Rows: 90/8 90/8 100/7 (start off with 100 next time)
Lat Pulldowns: 70/10 80/8 90/5 (start off with 90 next time)
Deadlifts: 230/8 230/7 230/5 (starting with 235 next time)
Seated Calf Raises: 85/12 85/9 85/7

CALORIES from HARDCORE clean bulking diet:

Week 1: 2558 cals
Week 2: 2668 cals
Week 3: 2718 cals
Week 4: 2768 cals
Week 5: 2818 cals
Week 6: 2868 cals
Week 7: 2918 cals
Week 8: 2968 cals
Week 9: 2968 cals
Week 10: 3018 cals
Week 11: 3068 cals
Week 12: 3118 cals
Week 13: 3168 cals

Great workouts this week as I increased in quite a few lifts again. Hoping to continue the trend next week and go up in multiple lifts again. I got tendonitis today and I still got my chest/back/calves workout in and my wrist didn't bother me. I have to look after it and hopefully it will heal by fridays workout. I tried reverse bench press and I definately reccommed it for triceps. HAVE A GREAT WEEK!!!!!!

[godjoey]

Great man, here is some more motivation for you. Ignore negativity.

[cleanbulker33]

Great man, here is some more motivation for you. Ignore negativity.

WOW!! That is very INSPIRING to see those pics. GREAT transformation bro!!!!

[cleanbulker33]

Well today will officially be the end of week 13. I got all my meals and workouts in just like every week. Great workouts this week and I'm still increasing at a great pace on my lifts.

My HARDCORE workouts this week:

Friday: Biceps/Legs/Forearms
Barbell Curl: 85/8 85/5 85/4
Incline Dumbell Curl: 45/8 45/5 45/4
Hammer Curls: 30/8 35/4 35/4 (start off with 35 next time)
Leg Ext: 150/8 150/8 170/4 (start off with 170 next time)
Squats: 140/8 145/8 150/5 (start off with 150 next time)
Seated Calf Raises: 85/12 85/9 85/8

Satuday: Cardio/Abs

Sunday: Triceps/Shoulders/Forearms
Close Grip Bench: 130/8 130/6 130/3
Dumbell Skulls: 55/8 55/6 55/5
Weighted Dips: 15/8 15/6 15/4
Seated Mil Press: 45/7 45/5 45/3
Front Raises: 25/8 25/7 25/6 (start off with 30 next time)
Side Raises: 30/5 30/4 30/3
Shrugs: 165/8 165/6 165/5

Wednesday: Chest/Back/Calves
Incline Barbell Bench: 115/8 115/7 120/3 (start with 120 next time)
Flat Dumbell Bench: 60/7 60/4 60/2
Chest Dips: 11 6 4 (start with 5 next time)
Row Machine: 100/8 110/7 110/6 (start with 110 next time)
Pull Ups: 10 5 3
Deadlifts: 235/8 235/6 235/4
Standing Calf Raises: 160/12 160/10 180/8 (start with 180 next time)

CALORIES from HARDCORE clean bulking diet:

Week 1: 2558 cals
Week 2: 2668 cals
Week 3: 2718 cals
Week 4: 2768 cals
Week 5: 2818 cals
Week 6: 2868 cals
Week 7: 2918 cals
Week 8: 2968 cals
Week 9: 2968 cals
Week 10: 3018 cals
Week 11: 3068 cals
Week 12: 3118 cals
Week 13: 3168 cals
Week 14: 3218 cals

Great workouts this week. I had to be careful of my wrist as I still have tendonitis. I still made gains in multiple lifts and my wrist didn't even bother me during my workouts. HAVE A GREAT WEEK!!!!!!

[mivi320]

Strong workouts man! Keep it up!

[cleanbulker33]

Strong workouts man! Keep it up!

Thanks bro!!!!

[cleanbulker33]

Well today will officially be the end of week 14. I got all my meals and workouts in just like every week. On Sunday I consumed way too many cals because I had a cheat day towards the night. I regret it so much because I felt like **** the next day, but it was the second cheat meal in 14 weeks.

My HARDCORE workouts this week:

Friday: Biceps/Legs/Forearms
Barbell Curl: 85/8 85/4 85/3
Dumbell Curls: 35/7 35/5 35/4
Chin Ups: 5-8 5-5 5-3
Leg Ext: 170/7 170/5 170/4
Squats: 150/8 150/8 155/6 (start with 155 next time)
Standing Calf Raises: 160/12 160/10 180/8 (start with 180 next time)

Satuday: Cardio/Abs

Sunday: Triceps/Shoulders/Forearms
Close Grip Bench: 130/8 130/6 130/3
Skull Crushers: 65/7 65/6 65/5
Rope: 85/8 90/6 90/4 (start with 90 next time)
Seated Mil Press: 45/6 45/5 45/3
Front Raises: 25/8 25/8 30/1 (start off with 30 next time)
Rear Delts: 95/7 95/5 95/4
Dumbell Shrugs: 70/8 70/7 70/4

Wednesday: Back/Calves
Pull Ups: 10 4 3
Barbell Row: 115/8 115/6 115/4
Deadlifts: 235/8 235/5 245/3 (start with 240 next time)
Seated Calf Raises: 85/12 90/10 90/8 (start with 90 next time)

Thursday: Chest
Dumbell Flat Bench: 60/8 60/7 60/4
Dumbell Flyes: 45/7 45/5 45/3
Chest Dips: 10/8 10/5 10/4

CALORIES from HARDCORE clean bulking diet:

Week 1: 2558 cals
Week 2: 2668 cals
Week 3: 2718 cals
Week 4: 2768 cals
Week 5: 2818 cals
Week 6: 2868 cals
Week 7: 2918 cals
Week 8: 2968 cals
Week 9: 2968 cals
Week 10: 3018 cals
Week 11: 3068 cals
Week 12: 3118 cals
Week 13: 3168 cals
Week 14: 3218 cals
Week 15: 3218 cals

My tendonitis is almost completely gone so this means next week I can start going hard on my forearms again. I have decided to keep the calories at 3218 this week and probably increase next week. HAVE A GREAT WEEK!!!!!!