Down To Business: TheSardaukar's Bulking Log

[TheSardaukar]

Alright this is my first log here on bb.com, and let me introduce myself. I am 18 years old, 5' 9'', 210 pounds at around 9% bf. I wish to clean bulk for the next three months (as cleanly as possible, you understand), and plan to cut for six months into the new year. I will post pics up later when I can get a digital cam set up, but here is the routine!

Split:
Mon - Chest, Tri's, Calves (heavy) cardio
Tues - Back, Bi's, Forearms (heavy)
W - Shoulders, Abs (heavy) cardio
Th - Legs
Fri - Chest, Calves, Medial/Rear Delts (light) cardio
Sa - Arms, Abs (light) cardio
Sun - Off

As you can see my routine is pretty ****ed up. It's specialized because my back and quads overshadow the rest of my physique, and I'm required to bring up my chest, arms, abs and calves.
My nutrition plan is pretty rigid but offers flexibility. I'm allergic to most food products, but since the allergies can only be severe if I eat these foods for more than two days, i say, "F*** it". Since I'm bulking right now, I'll be attempting to keep my calories over 3,500, which is extremely easy to do.

*cardio*
Meal 1 - 1 chicken breast, 1 cup of oats, 1 1/2 tablespoons flaxseed oil
Meal 2 - 1 chicken breast, 1 cup of brown rice, 1 tablespoon flaxseed
Meal 3 - 1 chicken breast, 1 cup of brown rice, 1 tablespoon flaxseed
Meal 4 - 1 chicken breast, 1 cup of oats, 1 tablespoon flaxseed
WORKOUT
Meal 5 - Infusion (SAN), 1 cup of milk, 1 banana
Meal 6 - Caesin, 1 cup of milk

Of course, this is only a guideline, and as long as I adhere, I know I'll be getting the base amount of calories and nutrients required to stay in anabolism. Oh, 1 gallon of water a day is included.
Supplements... ahhh the wonders of modern science at our fingertips. I will list all that I am taking currently and will list everything else I take as I continue my journey...

CLA
Multi
BCAA's
Glucosomine, MSM
Carnitine
GABA
Melotonin
Red Yeast Rice w/ COQ-10
Potassium
Perfect Cycle
Blaze

:The Goodies:
20 mg E...Max
10 mg Superdrol

That's all she wrote. If you have any questions or comments/feedback, let me hear it. Thanks, and keep lifting!!

[TheSardaukar]

Well today, or yesterday, I had my first workout with chest, tri's and calves, and it was fantastic. The pump was great, weight was movin, and I couldn't be more pleased. My strength is TERRIBLE, but as long as I can grow, I'm not going to complain:

Incline Hammer : 270x8, 290x8, 300x6
Decline Hammer : 180x6, 200x6, 250x6
Flat Smith : 180x6, 200x6, 240x4
Machine Dips : 335x15, 335x15, 335x15
Cable Pushdown : 70x8, 100x8, 120x8
Seated Calf Raises : 180x10, 185x10, 190x10
Rotary Calf Press : 230x10, 250x10, 270x10

[Krzna]

u indian?

[TheSardaukar]

No, I'm not Indian, I'm Italian/Mexican. Odd mix. I'm the greasiest thing on these boards :-)

[TheSardaukar]

Whoops, I forgot my measurements... Sorry about that folks, I told you, I'll get some pics up here soon but here's a good idea of what my physique is shaped like:

Arms: 17"
Forearms: 13"
Chest: 44"
Waist: 32"
Thigh: 26 1/2"
Calf: 16 1/2"
Shoulders: 55"

[TheSardaukar]

Today was a perfect day in my program. No stress, perfect meals, fantastic workout, and keeping my nose to the grindstone. It was all good, except for one thing. Due to the back exercises, I could not go as heavy as normal on my bicep or wrist exercises, oh well. An update though, I will be adding wrist exercises to Tuesdays and Saturdays.

Barbell Row : 225x6, 245x6, 275x6
Lat Pulldown to the Front : 180x10, 200x10, 220x10
Lat Pulldown to the Back : 160x10, 170x8, 180x8
Seated Hammer Row : 450x6, 450x6, 450x6
Good Mornings : 135x10, 155x10, 185x8
Machine Weighted Back Extensions : 210x8, 230x8
Preacher Curl : 115x5, 65x10, 65x10
Dbell Alt. Hammer Curl : 50x8 (each hand), 40x7 (each hand)
Behind-the-Back Wrist Curls : 90x13, 90x12, 100x12
Reverse Barbell Curls : 40x10, 40x10

I felt the poundages were lighter today, especially on the Good Mornings, so I squeezed at the top of each rep, and kept a longer eccentric. Good times. Thanks for checking in, I'll keep ya'll updated.

[TheSardaukar]

Then wear the gold hat, if it moves her.
If you can bounce high, bounce for her too
Til' she cry, "Lover, gold-hatted, high bouncing lover,
I want you!"


Gatsby is the sh*t. F*** Daisy.
(bump)

[TheSardaukar]

NOOOOO!! I'm losing precious adipose tissue!! Please don't go away, please stay awhile! Oh well, so life goes. Fat is a great commodity we are all blessed to have. With that said, here's a short stanza to an ode to adipose:

Adipose tissue, so soft and protective,
Keeps us alive and healthy in winter months.
Fat is beautiful, for it is not selective
It is more precious than the gems of jacinth.

Well have some fun with that, this thread is gonna be a trip cuz' I have way too much free time on my hands. Cardio this morning was good, had my first meal, blah blah blah. Everything is in sync. Keep lifting friends. Thanks for stopping by.

[TheSardaukar]

Good day. Great lift, cardio was awesome, (insert generic phrase here). Right shoulder is weakened due to some cuff problems, but rehabilitation is going smoothly. Not much else to say... Yeah buddy!

Behind-the-Neck Barbell Press : 135x10, 145x8, 155x6
Dumbell Side Lateral Raises : 30sx8, 35sx8, 40sx8
Upright Row : 100x10, 100x10, 100x10
Rear Flyes : 20x8, 30x8, 40x8 <-(right rear delt feels like it's being pinched doing these, so the weight is abnormally low)
Behind-the-Back Barbell Shrugs : 225x6, 275x6, 295x4
Weighted Ab Crunch : 50x5, 50x5, 60x5, 60x5, 70x5
Weighted Side Bends : 50x8, 50x8, 50x8 (each side)
Seated Machine Weighted Abdominal Crunch : 130x10, 140x10, 150x10

Oh, and screw Jet Blue. I'm never flying their airline after what happened today with their plane having the front landing gear twisted perpendicularly to the plane! Amazing. Glad the pilot was able to land it and everybody was safe...

[TheSardaukar]

Another perfect day in sunny Southern California. Had to retrain myself in squats, trying to learn ATG, beltless, and with no pad on the bar. Oh, all exercises in my program are full ROM, strapless and beltless unless otherwise specified.

ATG Squats : 225x8, 245x8, 275x8, 295x5
Leg Extensions : 180x30, 180x30, 120x30
Hack Squat (Legs together ATG) : 90x10, 140x10, 180x10
Stiff-Legged Deadlifts : 245x6, 275x6, 315x6
Leg Curl : 200x8, 200x8, 200x8, 210x8, 225x8 (maxed stack so I had to put on additional plates and pins)

Felt good. No strain, good pain, nothing but good gains. I'm a fu*king poet.

[Cabe777]

why the high reps on extensions only?
If you're going to do that, maybe could/should move it to the end of the workout? Just thinking out loud...

[TheSardaukar]

That's a good question... I read a study a few months back that explained when training a muscle holistically (that is, with varying rep ranges and weights such as high rep, lighter, and low rep, heavier), you should try to have an exercise with heavier weights in front of one with lighter weights. Your strength *theoretically* is supposed to increase for your exercise with lighter weights. But having the hack squat as a third exercise, I just like to use it as a finisher for quads.

[TheSardaukar]

I know, I know, it's day 6 today, but I'm updating a day late... So i'll have yesterday's and today's workouts posted today. Sorry about that if you're keeping up with this journal. Yesterday's workout was moderate, the weight was nice, but the intensity blew, it (the workout) took me a little over 2 hours to complete... I was so unfocused, but that's the last time that'll happen, I swear! Here it is:

Flat Smith : 95x12, 105x12, 125x12
Incline Smith : 135x15, 145x15, 150x15
Decline Smith : 90x12, 120x12, 130x12
Incline Flyes : 55sx8, 35sx12, 40sx12, 40sx12
Machine Flyes : 50x12, 50x12, 60x12
Machine Side Lateral Raises : 90x12, 110x12, 130x12
Charles Glass Side Lateral Raises (Side Lateral Raises while having your knuckles facing foward as opposed to away from your sides) :
15sx12, 15sx12, 20sx12, 25sx12
Rear Flyes : 40x12, 55x12, 70x12, 85x12, 100x12

My right rear delt was feeling much better, but I had to be careful not to re-injure it in the rear flyes. The chest exercises were lighter so I can go for a longer eccentric contraction, and I definately feel it this morning. Felt good, diet was in check, got some more supplements in from bb.com, and all is well. Thanks for checking.

[TheSardaukar]

Dragg..ing.. as..ss.. It's the sixth day of my split, and my energy is sapped. This is entirely understandable seeing how I've been working out six days straight and last night being kinda rough, but I'm gonna keep the split, and you may as if it's necessary "...is it necessary to drink my own urine? No, but I do it anyways, cuz' I like the taste" - Riptorn (Dodgeball) (Yeah I know I'm supposed to quote the character not the actor, but blow me)

Cable Pushdown (Tricep Station) : 60x15, 80x15, 100x15, 110x15
Preacher Curls : 85x12, 95x12, 105x12, 115x8
Cable Pushdown (Easier Cable Station) : 120x15, 140x15
Rope Cable Curls : 150x12, 110x15, 70x20
Decline Twisting Sit-ups : 20 reps x 2 sets
Twisting Sit-ups : 20 reps x 2 sets
Side-Bends : 30x15, 30x15, 30x15 (each side)
Dumbell Wrist Curls : 35x15, 30x15, 30x15
Dumbell Reverse Wrist Curls : 15x20, 15x20, 15x20

Off day tomorrow. Finally. Thanks for checking in. Hit it hard.

[TheSardaukar]

Off day. It's fantastic, I'm also cheating. I wouldn't call it refeeding because I'm not carb-depleting and I'm not carb-loading either. I had a crapload of carbs this morning when I woke up (muffins =-0), but I think that's all I will eat in terms of carbohydrates for today. The remainder of today I'm stuffing lean protein down my throat, and I'm contemplating whether or not I should change my split to include another consecutive off day, six days on, two days off. It looks very tempting and perhaps necessary. We'll see.

[TheSardaukar]

Full-body DOMS. Cannot move. Don't want to move, either. I'm guessing I will have to be looking at another off-day (equaling three total). I don't mind, I get to keep eating and sitting on my ass. Keep lifting.

[TheSardaukar]

More ass-sitting. Apparently, split will be 6 days on, 3 days off, which is fine by me... I guess I'll demolish my body for six days and spend 3 days in a stretcher, just eating and resting. I don't mind this split, but I feel it could be improved in some form or another for this bulking phase... Any ideas?

[TheSardaukar]

New program. It was inevitable. 6 days on and 1 day off including cardio just didn't work out. I'm now thinking more along the lines of 2 days on and one day off with no cardio, but the split is going to last six days...

Day 1 - AM Chest/Biceps PM Abs
Day 2 - AM Legs/Forearms PM Calves
Day 3 - Off
Day 4 - AM Shoulders/Triceps PM Abs
Day 5 - AM Back/Forearms PM Calves
Day 6 - Off

Rinse and repeat.

So my schedule, in terms of eating and lifting will look like this:

Wake up/Meal 1
Lift
Meal 2
Meal 3
Meal 4
Lift
Meal 5
Meal 6
Meal 7
Sleep

The training volume is much like back in the day (60's-70's) of the golden era of our sport. Blast the f*** out of a muscle until it cannot contract. Advanced training theories be damned.

In terms of size and strength. I feel like my strength is going through the roof, and I'm getting much too big for my britches. I've gained 15 pounds since the start of this program! I'm very pleased.

[TheSardaukar]

First workout of this program and I'm wasted. I just have to make sure to eat, and relax enough to counter all of the CNS stress and muscular stress this program provides.

Flat Smith : 90x20, 110x16, 140x12, 160x9, 180x6, 185x7
Incline Smith : 115x12, 120x12, 125x12, 140x12, 155x9
Decline Smith : 90x12, 125x12, 140x12, 160x10, 180x8
Flat Dbell Flyes : 30sx15, 30sx15, 35sx15, 35sx15
One arm Dbell Preacher Curl : 45x8, 45x8, 45x8, 50x8, 50x8
Standing Barbell Curl : 50x12, 40x12, 50x12, 40x12, 50x12
Cable Curl : 45x20, 50x20, 55x20, 60x20

...and that's not even how it was done back in the 60s-70s! Those guys were machines.

[TheSardaukar]

This was interesting. Fires were raging close by, so the air was ashen and the black mats on which I did my squats were burning and reminded me of hot tar. I took my workout to the depths of hell.

Squats : 225x10, 245x10, 285x10, 305x8, 325x5
Leg Extension : 200x20, 220x20, 240x20, 260x20
Hack Squats : 180x10, 230x10, 270x10
SLDs : 150x12, 150x20, 150x30
Leg Curls : BFT (PM for inquiry)
Behind-the-Back Barbell Wrist Curls : 105x12, 125x10, 125x12, 125x12
Reverse Barbell Wrist Curls : 30x10, 40x10, 40x10, 40x10

Tomorrow the sky will hopefully clear up... Off day tomorrow.

[jpippy]

Whats your weight at now? Do you notice any gains?

[Cabe777]

Originally Posted by TheSardaukar

This was interesting. Fires were raging close by, so the air was ashen and the black mats on which I did my squats were burning and reminded me of hot tar. I took my workout to the depths of hell.

Perhaps taking your workouts to the depths of "heck" would be better instead, since you're making such a change to your schedule.

Looks good. I think you'll probably have a much better time with this split. Going heavy and high volume 6 days in a row is a lot, and puts the time between your workouts kinda wacky...

The rubber hot, beneath my foot
synapses firing, muslces swell
plates of weights adorned with soot
ATG, I went to hell.

A brief respite;
one day, although
tomorrow is inevitable
so off to hell I'll go.

Good writing, thought I'd chime in

[TheSardaukar]

Hahaha, great responses. Thanks fellas. Yeah, the split is no longer 6 days in a row, but the split is 2 off, 1 on, 2 off, 1 on, (6 day total split). The volume has been cranked up to roughly 40 sets per 2 bodyparts (involving the 1st half of the day because I'm working either abs or calves during the night). My bodyweight is at around 220 pounds right now, at 8% bf. Lean gains and strength have been increasing dramatically, and all is well. Thanks again for checking in... it's an off day today!

[TheSardaukar]

Good workout, bad day. Work has a way of getting to you.

Behind-the-Neck Press : 145x10, 155x10, 165x10
Charles Glass Dumbell Side Lateral Raises : 20sx10, 25sx10, 30sx10
Rear Dumbell Raises : 25sx10, 30sx10, 35sx10
Front Dumbell Lateral Raises : 40sx8, 45sx8, 50sx6
Side Cable Lateral Raises : 30sx10, 35sx10, 40sx10
Rear Cable Lateral Raises : 20sx10, 25sx10, 30sx10
Arnold Press : 35sx12, 40sx12, 45sx12, 50sx12
Close-grip Bench : 135x10, 185x8, 195x8, 205x6, 225x2
Cable Pushdown w/ Arm Blaster : 110x10, 115x10, 120x10, 125x10, 130x6
One Arm Overhead Dumbell Extensions : 15x12, 20x12, 25x12, 30x8, 35x8
One Arm Dumbell Kickbacks : 50x8, 55x10, 60x8

Progress is going extremely well, have yet to take/post pictures and step on the scale one again. This high-volume requires that my body has to adapt really well, and it is. Keep lifting.

[TheSardaukar]

very sore. DOMs is great.

Barbell Row : 275x6, 295x6, 315x6
Lat Pulldown to the Front : 210x10, 220x10, 230x10
Lat Pulldown Behind the Head : 180x10, 190x8, 200x2
T-Bar Row : 45x8, 90x8, 135x8, 180x8, 225x4
Good Mornings : 185x8, 195x8, 205x6
Weighted Back Ext. : BW+10x15, BW+25x15, BW+25x15
Dbell Wrist Curls : (20sx15)x5
Dbell Reverse Wrist Curls : (8sx20)x5

Good lift. Didn't feel the PM as my calves are still sore from the last session... (Wasn't able to do yesternight's PM workout for the same reason). Keep lifting

[Cabe777]

lookin good. Strength seems to be coming along quickly! you must be one thick SOB!

New split helping with recovery?

[TheSardaukar]

Thanks dudely, this split is going so-so. I feel I gotta learn to maximize this down-time I have and turn it into something more efficient. I can only do this by playing with the split I have... This is today's workout:

Smith-to-the-Neck : 100x20, 120x16, 150x12, 170x9, 190x9, 200x8
Incline Smith : 130x12, 140x12, 150x12, 160x12, 180x8
Decline Smith : 140x12, 150x12, 160x12, 170x9, 180x5
Flat Dumbell Flyes : 30sx15, 30sx15, 35sx15, 35sx15
One Arm Dumbell Preacher Curl : 45x8, 45x8, 50x8, 50x8, 55x8
Standing Barbell Curl : 50x12, 50x12, 50x12, 60x12, 60x12
Cable Curl : 50x20, 55x20, 60x20, 65x20

This split is great, but it is not allowing me to sleep as well as I would like. Also, I cannot live normally during this split. For example, on days during my training, I have no initiative to move, or energy to spare. Since I am unable to function normally, I doubt this split is ideal for maximum muscle growth (though I'm positive it's great for development).

I might adopt a split more to my liking.... perhaps looking something like 6 days on, 1 day off with approximately 20 sets a day, or one day off, one day on alternation? I will contemplate this, and I will let ya'll know. Have a good one, keep lifting!

[TheSardaukar]

This should sum it up.

ATG Squats : 135x50, 185x50, 225x50 (passed out)

Seated Calf Raises : 90x20, 90x15 (passed out)

Didn't wake up until 30 minutes after I drifted out of consciousness. I was delusional, and wasn't able to stand on both feet for 15 minutes. It was the most beautiful experience I've ever had. Keep lifting!

[TheSardaukar]

Great lifting. Got some Life-Wave Patches, and those things fu**ing work. No I'm not a company rep =-).

Behind-the-Neck Military Press : 135x20, 165x12, 185x6
Charles Glass Side Lateral Raises : 30sx22, 40sx12
Rear Dumbell Raises : 35sx25, 40sx20
Behind-the-Back Barbell Shrug : 225x6, 275x6, 315x6
Side Lateral Cable : BFT
Rear Lateral Cable : BFT

I was able to put up some of my best lifts since the volume was significantly decreased... Perhaps this will yield better results.

[TheSardaukar]

Good lifting today. Physical progress cannot be put into words.

SLDs : 225x15, 245x15, 255x15, 275x15
Dumbell Wrist Curls : 30sx20, 30sx25, 35sx20
Dumbell Reverse Wrist Curls : 15sx20, 20sx20, 20sx20
Leg Curl : BFT
Dips : BFT

I'm spent, I have barely any energy to move. I have to tell you, it feels phenomenal.