I enjoy reading all these journals so I thought I would join the ranks. I figure it will keep me motivated and accountable. Iím sure my cyber friends will give me a kick when I need it as well as some encouragement. I think I might be missing out on some fun if I donít start participating.
In a nutshell, my goal is to increase mass. Iím going to attempt this by doing a slow bulk as Iím not a big believer in gaining a bunch of weight fast and then cutting. Iíd rather just bulk slow and keep my bodyfat somewhat respectable.
Weight: 153 (bodyfat approximately 11%, was callipered at 10.2 a month ago at 150 lbs.
Maintenance calories approximately 2300, will up this to about 2600. My macros are about 35/35/30. Iím hoping that by the end of January 2007, Iíll be up to about 170 with my BF no more than 12%. Then I can spend February, March, and April losing any unwanted BF for the summer. Maybe another abs contest.
Iím planning on doing a 3 day split, but the days will sometimes vary due to officiating high school football. Game days vary so Iíll adjust my workout days accordingly but wonít lift 2 days in a row. Once football is over (Thanksgiving), Iíll be able to do a 4 day split.
The sets listed below are working sets. I was originally just going to do Day 1 and Day 3, but Iíve rearranged some things in my schedule and found some time to squeeze another workout day in. Plus, I found Venutoís arm blast routine and that sounded fun.
Squats: 2 x 8
Weighted Chins / Weighted Pullups: 2 x 8
Dumbell Incline Press: 2 x 8
Weighted Dips: 2 x 8
Arnold Press: 2 x 8
Side Raises: 2 x 8
Standing Calf Raises: 2 x 12
Barbell wrist curls: 3 x 10
A1 Ė EZ bar Reverse Curl: 3 x 8
A2 Ė Hammer Curl: 3 x 8
A3 Ė EZ barbell Curl: 3 x 8
B1 Ė Tricep Pushdown reverse grip: 3 x 8
B2 Ė Tricep pushdown (rope): 3 x 8
B3 Ė Tricep pushdown regular grip: 3 x 8
Deadlifts: 2 x 8
Dumbell Rows: 2 x 8
Barbell Bench Press: 2 x 8
Lunge: 2 x 10
Leg Curls: 2 x 8
Military Press: 2 x 8
My cardio consists of one or two 30 minute runs / week in addition to the football.
Iím open to any suggestions or criticisms. Iím a referee, I have thick skin. It feels good to be on board, thanks for any help.
Thread: MarkY's attempt to bulk thread