Drak's 24-Week Journal 12-Bulk 12-Cut

[Drakmiami]

*** I'll be starting this coming Monday, the 2nd. The Journal setup is missing a few things until then, like protein/carb/fat breakdowns and such. Advice, suggestions would be very much welcome and appreciated***

My goal is to gain 12 clean pounds in the next 12 weeks, then work the next 12 on cutting down my body fat %.

Going to use a somewhat hybrid Bulking routine that involves 3 cardio days, which will be offset by caloric intake as much as possible. I haven't worked out in 3 months and have eaten quite poorly (bowls of rice and sauce before bed, 6+ cokes/beers a day, fast food, etc). I'm ready to work my ass off the next 24 weeks and beyond though.

Current Measurements:

Height: 5'10"
Weight: 175
Chest: 42"
Neck: 16"
Bicep: 14"
Forearm: 10.5"
Theigh: 20.5"
Calf: 15"
Shoulders: 45"
Waist: 35
Body Fat %: 14

Before Pictures:
http://i12.photobucket.com/albums/a2...a/frontweb.jpg
http://i12.photobucket.com/albums/a2...meta/bicep.jpg
http://i12.photobucket.com/albums/a2.../meta/back.jpg
http://i12.photobucket.com/albums/a2...theighside.jpg
http://i12.photobucket.com/albums/a2...heighfront.jpg

WIll be Using the Following Supplements:
Mega Man Multi
BSN NO-Xplode Pre-Workout
BSN Cellmass Post-Workout
Prolab Glutamine Pre-Sleep

Diet Will Vary Slightly Between the Following:

Breakfast:

A.
4 Whole Fried Eggs - 280 calories / 24g protein / 0g carb / 18g fat
2 Slices of Wheat Toast - 178 calories / 6g protein / 34g carb / 2g fat
1 cup Fresh Orange Juice - 112 calories / 2g protein / 26g carbs / 0g fat
= 570 calories / 32g protein / 60g carb / 20g fat

B.
1/2 Cup of Cottege Cheese - 90 calories / 12g protein / 6g carbs / 2.5g fat
1 Cup of Fruit Yogurt - 240 calories / 11g protein / 43g carbs / 2.5g fat
Sliced Peaches
Bowl of Kashi Protein Cereal - 140 calories / 13g protein / 30g carbs / 1g fat
1 cup Milk - 195 calories / 12g protein / 18g carb / 7.5g fat
1 cup Fresh Orange Juice - 112 calories / 2g protein / 26g carbs / 0g fat
= 582 calories / 56g protein / 123g carb / 13.5g fat

Mid Morning:
Protein Shake (1.5 Cups of Organic 2% Milk, 1 Scoop of Optimum Protein Shake Powder, .5 cup of Steel Cut Oats, Banana).
= 710 caries / 45g protein / 121 carb / 12.5g fat

Lunch:

A.
Tuna Fish - 70 calories / 15g protein / 0g carb / 1g fat
or Turkey Sandwich - 192 calories / 24g protein / 12g carb / 6g fat
on Wheat Bread - 178 calories / 6g protein / 34g carb / 2g fat
one slice of cheese with mixed greens and half a tomato.
Baked Potato - 278 calories / 7g protein / 63g carbs / 0g fat
= 526 calories / 28g protein / 97g carb / 3g fat (Tuna Fish)
= 648 calories / 37g protein / 109g carb / 8g fat (Turkey)

B.
Grilled Chicken - 231 calories / 43g protein / 0g carbs / 5g fat
Brown Rice - 218 calories / 5g protein / 46g carb / 2g fat
and a salad.
= 449 calories / 48g protein / 46g carb / 7g fat

Late Afternoon:
Protein Shake (1.5 Cups of Organic 2% Milk, 1 Scoop of Optimum Protein Shake Powder, .5 cup of Steel Cut Oats, Banana).
= 710 caries / 45g protein / 121 carb / 12.5g fat

Evening:
(I work at night, so I'm forced into lower nightly calorie intake)
Protein/Meal Bar - 250 calories / 19g protein / 27g carb / 8g fat

and/or PB -190 calories / 7g protein / 7g carb / 15g fat
&J - 50 calories / 0g protein / 13g carb / 0g fat
on Wheat Bread - 178 calories / 6g protein / 34g carb / 2g fat
= 418 calories / 13g protein / 54g carb / 17g fat

Late Evening:
Protein Shake (1.5 Cups of Organic 2% Milk, 1 Scoop of Optimum Protein Shake Powder, .5 cup of Steel Cut Oats, Banana).
= 710 caries / 45g protein / 121 carb / 12.5g fat

Daily Totals-
= 3567-3778 calories / 214-258g protein / 496-649g carb / 62-82.5g fat

[Drakmiami]

Mondays (Upper Chest/ Shoulders, Triceps, Abs):

1/2/06-

3 x 10 Inclined Dumbbell Press

2 x 10 Military Press

2 x 12 Arnold Press

2 x 12 dumbbell flys

2 x 12 bent over dumbbell flys

2 x 8 reps skull crushers

In quick successive cycles (2):
12 hanging leg raises
12 decline crunches
12 crunches
2 x 10 roman twists

[Drakmiami]

Tuesdays (Back/Traps/Biceps):

1/3/06-

3 x 12 Pullups

3 x 10 seated rows

3 x 10 upright rows

2 x 15 dumbbell shrugs

3 x 10 preacher curls

3 x 10 upright individual curls

[Drakmiami]

Wednesdays (Cardio):

1/4/06-

30 minutes - 3.5 mile run or 45 minutes cycling or 30 min swim

[Drakmiami]

Thursdays (Shoulders/ Upper Chest):

1/5/06-

2 x 10 Military Press

2 x 12 Arnold Press

2 x 12 dumbbell flys

2 x 12 bent over dumbbell flys

3 x 10 Inclined Dumbbell Press

[Drakmiami]

Fridays (Back/Cardio):

1/6/06-

3 x 12 Pullups

3 x 10 seated rows

3 x 10 upright rows

2 x 15 dumbbell shrugs

30 minutes - 3.5 mile run or 45 minutes cycling or 30 min swim

[Drakmiami]

Saturdays (Cardio):

1/7/06-

30 minutes - 3.5 mile run or 45 minutes cycling or 30 min swim

[Drakmiami]

Sunday (Legs):

1/8/06-

3 x 10 Squats

3 x 10 Barbell Lunges

2 x 12 Leg Extensions

2 x 14 Leg Curls

3 x 10 Calf Raises

[Drakmiami]

12-week Bulking Update space

12-week Cutting Next:

[Drakmiami]

Mondays (Shoulders/Upper Chest):

4/3/06-

2 x 6 Military Press

2 x 8 Arnold Press

2 x 8 dumbbell flys

2 x 10 bent over dumbbell flys

3 x 10 Inclined Dumbbell Press

[Drakmiami]

Tuesdays:

4/4/06-

Cycle 1:

½ max Pushups

½ max Pull ups

½ max Sit ups

½ max Triangular pushups

30 seconds rest

Repeat Cycle 1 until failure.

Cycle 2:

14 x 30 Second Sprint followed by 1 minute rest

[Drakmiami]

Wednesdays:

4/5/06-

Cardio-

30 minutes - 3.5 mile run or 45 minutes cycling or 30 min swim

Sprint Cycle-

14 x 30 Second Sprint followed by 1 minute rest

[Drakmiami]

Thursdays (Back/Traps/Biceps):

4/6/06-

3 x 12 Pullups

3 x 10 seated rows

3 x 10 upright rows

2 x 15 dumbbell shrugs

3 x 10 preacher curls

3 x 10 upright individual curls

[Drakmiami]

Fridays (Cardio):

4/7/06-

60 minutes - 6 mile run or 60 min swim

[Drakmiami]

Saturdays:

4/8/06-

Cycle 1:

½ max Pushups

½ max Pull ups

½ max Sit ups

½ max Triangular pushups

30 seconds rest

Repeat Cycle 1 until failure.

Cycle 2:

14 x 30 Second Sprint followed by 1 minute rest

[Drakmiami]

Sunday (Legs):

4/9/06-

3 x 10 Squats

3 x 10 Barbell Lunges

2 x 12 Leg Extensions

2 x 14 Leg Curls

3 x 10 Calf Raises

[Drakmiami]

Space for 24-week conclusion.

[Drakmiami]

Starting tommarow. Yay

[Drakmiami]

Mondays (Upper Chest/ Shoulders, Triceps, Abs):

1/2/06-

The first day going back is always tough (especially since these excersices are quite different than my old routine, as this routine uses nearly all dumbbell's). So my reps/sets are a bit off what I wanted, but I know what I'm woking with and my current strength level now.

3 x 10 Bench Press
Did:
10 x 135
8 x 155
5 x 155

3 x 10 Inclined Dumbbell Press
Did:
10 x 35's
6 x 40's
5 x 40's

2 x 10 Military Press
Did:
9 x 25's
9 x 25's

2 x 12 Arnold Press
Did:
6 x 60
6 x 60
8 x 60

2 x 12 dumbbell flys
Did:
12 x 25's
7 x 30's

2 x 12 bent over dumbbell flys
Did:
12 x 20's
10 x 25's

2 x 8 reps skull crushers
Did:
8 x 40
7 x 50

In quick successive cycles (2):
12 hanging leg raises
12 decline crunches
12 crunches
2 x 10 roman twists

Abs went fine, was a bit pooped though. Somewhat dissapointed in my bench, but it'll come back quick I guess. Was quite a bit of variety and not hitting the reps I wanted to, but now I know what I can use for the next split day. I'm also only 168 lbs. SO sad, prolly lowest I've been in years.

[Drakmiami]

Tuesdays (Back/Traps/Biceps):

1/3/06-

3 x 12 Pullups
Did:
x 12
x8
x6

3 x 10 seated rows
Did:
10 x 90
10 x 90
10 x 105

3 x 10 upright rows
Did:
10 x 65
10 x 65
8 x 65

2 x 15 dumbbell shrugs
Did:
15 x 45's
12 x 45's

3 x 10 upright individual curls (10 per arm, alternating)
Did:
20 x 25's
20 x 25's
20 x 25's

[Drakmiami]

Wednesdays (Cardio):

1/4/06-

30 minutes - 3.5 mile run or 45 minutes cycling or 30 min swim
Did:
Did not get a chance to, very very busy day..

[tennguy]

how are the gains coming along buddy? I am trying to bulk right now as well. I am shotting for about 9 lbs by mid feb. I am at about 171 right now and i wanna get to 180 by then so i can cut for spring break which is in late march.

good luck with your lifting!

[Drakmiami]

Thursdays (Shoulders/ Upper Chest):

1/5/06-

2 x 10 Bench Press
Did:
8 x 155
8 x 135

2 x 10 Military Press
Did:
10 x 50
10 x 60

2 x 12 dumbbell flys
Did:
12 x 25's

2 x 12 bent over dumbbell flys
Did:
12 x 20's
12 x 20's

3 x 10 Inclined Bench Press
Did:
8 x 115
6 x 115

I haven't lifted a weight in 3-4 months so I was extremelly sore at this point from Monday and Tuesday's workout, which limited me quite a bit. Good thing though is I have a feel for my current strength (which is sad at best), but now I can build off it pretty quickly I feel. Look forward to this week and next week

[Drakmiami]

how are the gains coming along buddy? I am trying to bulk right now as well. I am shotting for about 9 lbs by mid feb. I am at about 171 right now and i wanna get to 180 by then so i can cut for spring break which is in late march.

good luck with your lifting!

Gonna check weight over the weekend, won't update any pictures until at least the 6-week mark.

Thanks a lot and good luck with your bulking

[Drakmiami]

Fridays (Back/Cardio):

1/6/06-

I instead had an amateur boxing macth I pariticpated in which was a brutal workout.

[Drakmiami]

Saturdays (Cardio):

1/7/06-

30 minutes - 3.5 mile run or 45 minutes cycling or 30 min swim

Took the day off

New Weight - 170

[Drakmiami]

Sunday (Legs):

4/9/06-

3 x 10 Squats
Did:
10 x 155
10 x 185
10 x 225

3 x 10 Barbell Lunges
Did:
10 x 155
10 x 155
10 x 155

2 x 12 Leg Extensions
Did:
12 x 75
12 x 90

2 x 14 Leg Curls
Did:
14 x 80
14 x 90

3 x 10 Calf Raises
Did:
10 x 240
10 x 300
10 x 340

[Drakmiami]

Mondays (Upper Chest/ Shoulders, Triceps, Abs):

1/9/06-

Felt better this week now that I know what strength level I'm at, feel I can build pretty swiftly from here.

3 x 10 Bench Press
Did:
10 x 135
8 x 155
6 x 155

3 x 10 Inclined Dumbbell Press
Did:
10 x 30's
10 x 30's
10 x 35's

2 x 10 Military Press
Did:
10 x 60
10 x 60

2 x 12 Arnold Press
Did:
12 x 25's
12 x 25's

2 x 12 dumbbell flys
Did:
12 x 30's
9 x 30's

2 x 12 bent over dumbbell flys
Did:
12 x 20's
12 x 20's

2 x 8 reps skull crushers
Did:
8 x 50
8 x 50

In quick successive cycles (2):
12 hanging leg raises
12 decline crunches
12 crunches
2 x 8 side crunches

[Drakmiami]

Tuesdays (Back/Traps/Biceps):

1/10/06-

3 x 12 Pullups
Did:
x 12
x8
x7

3 x 10 seated rows
Did:
10 x 90
10 x 90
10 x 105

3 x 10 upright rows
Did:
10 x 65
10 x 65
10 x 65

2 x 15 dumbbell shrugs
Did:
15 x 45's
15 x 45's

3 x 10 upright individual curls (10 per arm, alternating)
Did:
20 x 25's
20 x 25's
20 x 25's

[Drakmiami]

Wednesdays (Cardio):

1/11/06-

30 minutes - 3.5 mile run or 45 minutes cycling or 30 min swim
Did:
Didn't go