LCFCFOX's bulking log

[DTrulez616]

In on the second page!

Great introduction and those are some impressive increases on your weights in 6 weeks. Keep up the good work!

[LCFCFOX]

In on the second page!

Great introduction and those are some impressive increases on your weights in 6 weeks. Keep up the good work!

Thanks man!

15/6/12


^ blasted this out during the workout.

Workout A:
Squats:
Warm up - 20kg x 5 x 3, 30kg x 5 x 2, 40kg x 5 x 1, 60kg x 3 x 1
Sets - 100kg x 5 x 3

Overhead Press:
Warm up - 20kg x 5 x 2, 25kg x 5 x 1, 27.5kg x 4 x 1, 30kg x 3 x 1
Sets - 42.5kg x 2 x 2, 42.5kg x 3 x 1

Pendlay Row:
Warm up - 20kg x 5 x 2, 30kg x 5 x 2, 40kg x 4 x 1, 50kg x 3 x 1
Sets - 65kg x 5 x 3

Pull ups: 8 x 1, 5 x 1

Skullcrushers: 25kg x 8 x 2

Seated DB hammer curls: 15kg x 8 x 2

Abwheel rollouts 8 x 2

I was really up for the workout and got 100kg on squats for the first time, form was good and I improved depth from Wednesday. After the sets I was pretty pumped up and was feeling good but then came the overhead press. I have no idea what happened I lost reps from Monday and the weight felt heavy as fuk, not sure what to do here whether to just stick with the weight and see what happens next time or decrease it. Rows weren't great either and I think I will just do standard rows from now on as I just seem to be **** at pendlays. Pull ups were poor as well, only managing 5 on the second set was bad, and the lowest I have done in a while. Good news though!! I increased weight on the hammer curls lol! Overall was not happy with the workout, I was pleased with squats but the rest of it was bad all round.

Diet wasn't great, mainly grilled cheese and chicken sandwiches nothing exciting. Also had a few beers when watching England play which probably wasn't the best choice of post workout carbs but ah well I had a good time. Not doing much today, finally went shopping though so can make some more interesting meals. I'm having a chinese takeaway tonight for the first time in ages so will probably limit cals during the day slightly but make sure I get enough protein in.

Thanks for everyone following!

[oats_addict]

Big fan of your MEN posts and similar ice cream likes/dislikes. Will be following fellow UK bro.

At what point do you plan on bulking to? A certain weight or just to the point where you decide you want to cut?

[MrCarl.]

In and subbed fellow bulker with similar stats

[FitnessCPA]

Good job on those squats.

The press is a bitch. I'd decrease it since you only got 2-3 reps per set. Decrease it, be angry, hate the weight, and push the sh!t out of it.

[LCFCFOX]

Big fan of your MEN posts and similar ice cream likes/dislikes. Will be following fellow UK bro.

At what point do you plan on bulking to? A certain weight or just to the point where you decide you want to cut?

Thanks man. I'm not sure I was thinking to go to around 180lbs but might just carry on past that, it depends on how I feel when looking in the mirror and if I am gearing towards new clothes territory.

In and subbed fellow bulker with similar stats

Thanks man, glad to have you involved.

Good job on those squats.

The press is a bitch. I'd decrease it since you only got 2-3 reps per set. Decrease it, be angry, hate the weight, and push the sh!t out of it.

Cheers mate, I was happy to finally get the 100kg with good form. I am so **** at pressing and benching, I think it is because I used to be so fat and before that pretty into sports so my legs are probably a lot stronger. I will probably decrease the weight, I had to reset it to manage to get the all of the 40kg reps so will probably have to do that again. Also I was pretty battered after the squats, I would be interested to see if my bench/press is any better if I haven't squatted first - but I am sticking to the program for the foreseeable future.

[Shazriki]

Grats on the 100kg man! That's a big milestone. For me it was when I started getting used to the feeling of "heavy" weight on my back - and progress sped up quite nicely from that point. Hopefully the same will happen for you.

You're certainly not shorting yourself in the food department

[aboyalive]

So in on this. It looks like we are going to be running pretty similar workouts.

How is that Fudge Brownie XT? I love the Banana Nut so I've been considering fudge brownie for a little change up.

[LCFCFOX]

Grats on the 100kg man! That's a big milestone. For me it was when I started getting used to the feeling of "heavy" weight on my back - and progress sped up quite nicely from that point. Hopefully the same will happen for you.

You're certainly not shorting yourself in the food department

Thanks man, hopefully the weight will continue to go up. I want to get 120kg in the near future. Deffo not shorting in food for the first time in ages I am actually getting pretty full, and the Chinese takeaway I just had was awesome.

So in on this. It looks like we are going to be running pretty similar workouts.

How is that Fudge Brownie XT? I love the Banana Nut so I've been considering fudge brownie for a little change up.

Glad to have you in man. I like the fudge brownie, it mixes well tastes good and isn't expensive. I agree on banana nut, I love that stuff especially in greek yogurt with fruit and cereal.

[LCFCFOX]

17/6/12
Rest day.

Spent most of today in the garden either mowing or playing with the dog. Also finally went food shopping and stocked up, so my diet should be an improvement on the pizza and proats of last week. Had crazy doms yesterday from Fridays workout for the first time in a while, should be 100% for tomorrow when I hope to get 125kg deadlift for 5 reps. I also want to improve my bench, I am stuck at 67.5kg and my form just doesn't feel good, but I will see how it goes tomorrow and take it from there.

Eats:
chocolate proats with strawberries


ham and mexican cheese grilled pittas


sirloin steak, baked fries, fried onions, broccoli and asparagus



light vanilla ice cream, warm peanut butter and banana


total macros for the day:


Thanks for everyone following along!

[Anthonyxavcx]

Serious question, how the fuk do you make pb warm? Always melts and becomes disgusting regardless of how i try to do it.

Also, downloaded The Warmup, The Come Up, and waiting on Friday Night Lights right now. Lovin it. Thanks again for reminding me of another artist I can listen to while I lift, lol. Love Kanye more than words but listening to The College Dropout on repeat every. single. time is getting old.

[MrCarl.]

Impressive eats! But son I am dissapoint.... LIGHT ice-cream? jk Giving that kind of bowl a try as I bought banana ice cream yesterday (PB strawberries bananas yummy)

[LCFCFOX]

Serious question, how the fuk do you make pb warm? Always melts and becomes disgusting regardless of how i try to do it.

Also, downloaded The Warmup, The Come Up, and waiting on Friday Night Lights right now. Lovin it. Thanks again for reminding me of another artist I can listen to while I lift, lol. Love Kanye more than words but listening to The College Dropout on repeat every. single. time is getting old.

I just microwave it for 30 seconds, stir then give it another minute. Tbh though it wasn't that good anyway as it just firmed up as soon as it went on the ice cream. Glad your liking J Cole, it is literally all I have on when lifting atm - I just put all the songs on shuffle seeing as I like them all.

Impressive eats! But son I am dissapoint.... LIGHT ice-cream? jk Giving that kind of bowl a try as I bought banana ice cream yesterday (PB strawberries bananas yummy)

Thanks man, but that light ice cream is so nice I normally have regular but I hit a lot of fat with the steak, pb, cheese. That stuff is only 140kcal for 100g and even when bulking I still like to get some volume lol, and it tastes pretty much like normal vanilla.

[Buffalonian]

Rest day.

Spent most of today in the garden either mowing or playing with the dog. Also finally went food shopping and stocked up, so my diet should be an improvement on the pizza and proats of last week. Had crazy doms yesterday from Fridays workout for the first time in a while, should be 100% for tomorrow when I hope to get 125kg deadlift for 5 reps. I also want to improve my bench, I am stuck at 67.5kg and my form just doesn't feel good, but I will see how it goes tomorrow and take it from there.

Eats:
chocolate proats with strawberries
http://i25.photobucket.com/albums/c5...d/DSC_1307.jpg

I lol'd. Can't get away from the proats, Good stuff

[LCFCFOX]

I lol'd. Can't get away from the proats, Good stuff

Haha, yeah and I actually fancy some pizza too but don't have any in. I might have to go food shopping again - it's a continuous cycle!

[Buffalonian]

Haha, yeah and I actually fancy some pizza too but don't have any in. I might have to go food shopping again - it's a continuous cycle!

Definitely is. And oats are so cheap, I always have a ready supply of them. My fiance hates when I'm bulking... brb food bill triples in cost and triples in frequency.

[LCFCFOX]

Definitely is. And oats are so cheap, I always have a ready supply of them. My fiance hates when I'm bulking... brb food bill triples in cost and triples in frequency.

Yeah deffo, oats will always be a staple in my diet. Need to try some savoury recipes though as I haven't done that yet and i'm getting bored of potatoes.

[aboyalive]

Yeah deffo, oats will always be a staple in my diet. Need to try some savoury recipes though as I haven't done that yet and i'm getting bored of potatoes.

Yes you do! Cheesy oats are like a cheaper, quick risotto. Sooo gooood!

[Buffalonian]

Yeah deffo, oats will always be a staple in my diet. Need to try some savoury recipes though as I haven't done that yet and i'm getting bored of potatoes.

Check out http://www.seriouseats.com/2012/05/o...ml#show-243437 for some inspiration

[LCFCFOX]

Yes you do! Cheesy oats are like a cheaper, quick risotto. Sooo gooood!

Sold.

Check out http://www.seriouseats.com/2012/05/o...ml#show-243437 for some inspiration

Cheers brah will check and post any results.

[LCFCFOX]

18/6/12


Workout:
Squats:
Warm up - 20kg x 5 x 3, 30kg x 5 x 2, 40kg x 5 x 1, 60kg x 3 x 1,
Sets - 102.5kg x 5 x 3

Bench:
Warm up - 20kg x 5 x 3, 25kg x 5 x 2, 30kg x 5 x 1, 40kg x 3 x 1
Sets - 67.5kg x 4 x 3

Deadlift:
Warm up - 40kg x 5 x 2, 50kg x 5 x 1, 60kg x 5 x 1, 90kg x 3 x 1
Set - 125kg x 5 x 1

Chins: 8 x 2

Abs: Hanging Leg Raises - 10 x 2
1 minute plank x 1

Very pleased the workout I did it later than usual with a fair amount of food in me. Squats felt ok although I could have set up tighter as the bar slipped a couple of times. I had stalled when I got to around 97.5kg and reset back to 90kg so now being passed 100kg and moving up each workout feels like I am getting back on track. My mate turned up at this point so he was watching me work out a little which was weird but I think helped my bench. I am bad at benching and I am trying to get my form down, last time I managed 11 reps so I was happy to improve on that but more importantly the weight and my form both felt a lot better. I was happy with the deadlift as I finally got 125kg for 5 reps, the weight was slipping slightly on the last rep but I managed it. I will buy some chalk soon enough to improve that. Chins felt better too, I didn't go to failure on the first set, I just wanted to get 8 for two sets.

Diet:
First of all I have to say that since I stopped IF I feel a lot better. I now just eat whenever I am hungry and I feel so much fuller. I used to think that saving the majority of cals for later would allow me to feel full, but in hindsight it just isn't natural and I feel much better eating whenever I feel like it. With regards to this though I would probably use the IF protocol when I am eventually cutting again depending on how many cals I am eating.

fudge brownie proats, banana, pb


chicken, rice, broccoli, beans


totals:


My main meals were pretty brotastic, but I love it. The highlight was the banana and pb sandwich I had later though as I haven't ever had one before. Next up I am thinking a double decker - pb, banana, nutella, marshmallow fluff creation. Also mini caramel & nut weetabix HNNNGGGGGGG I love this **** so much, deffo my fave cereal atm.

Overall though I had a pretty good day, hung out with my mate after the workout and played some catch, watched the footy and just chilled out really. Looking forward to the England game later, but this week I think I will stay off the beer as I think that it hindered my workouts last week.

Thanks for everyone following.

[LCFCFOX]

20/6/12




Workout A:
Squats:
Warm up - 20kg x 5 x 3, 30kg x 5 x 2, 40kg x 5 x 1, 60kg x 3 x 1
Sets - 105kg x 5 x 2, 105kg x 3 x 1 (second set)

Overhead Press:
Warm up - 20kg x 5 x 2, 25kg x 5 x 1, 27.5kg x 4 x 1, 30kg x 3 x 1
Sets - 40kg x 5 x 1, 40kg x 4 x 2

Pendlay Row:
Warm up - 20kg x 5 x 2, 30kg x 5 x 2, 40kg x 4 x 1, 50kg x 3 x 1
Sets - 65kg x 5 x 3

Pull ups: 6 x 2

20kg decline sit ups: 10 x 2

Abwheel rollouts 8 x 2

Well I have no idea what happened on my second set of squats. This was the first time that the weight has felt really heavy but I managed to grind out the first set without too many problems, the second set was weird I thought that I was set up tight but after the third rep I went down and bailed. The most annoying thing was resetting the bloody weight! Anyway I was pumped for the third set which I did with good form and depth, which made me feel better.
I had a bit of a nightmare on the press once again, I reduced the weight back down to 40kg (which I have previously done) but couldn't get the 5th rep on the second/third set. I will persist with it though and work on improving my form.
Rows were not great either, my form is off with pendlays I think that maybe I over think it and I also just don't enjoy doing them at all. Next week I am just going to switch to regular barbell rows, as I prefer them I will move heavier weight. I usually do more pull ups but I made sure that I got near maximum ROM and I felt them much more, so they were fine.
Overall it was an ok workout, I had been feeling a bit off all day so I wasn't surprised that it didn't feel as good as Mondays. I will just make sure that nail all reps on Friday.

Food:
I have been eating pretty brotardedly recently but I gotta admit I just love chicken rice and veg/proats. Had some sausages, baked fries and gravy yesterday which was decent though.



Some of todays eats:
chicken, grilled veg and cheese quesadillas


banana peanut butter frozen FFGY with caramel and nut mini weetabix


Todays macros were: 3400kcal 218P 381C 113F

I'm eating more now averaging around 3400kcals on workout days and 3200kcals on rest days (just because I am hungrier) I am hoping that this will help me when working out, I guess we shall see on Friday. I will also see what my weight is doing maybe on Saturday.

Thanks for anyone following!

[FitnessCPA]

Sometimes it's just not your day. You'll nail the next workout. The fact that you got all 5 on your last set of squats makes me think that set #2 was just a fluke. Don't sweat it.

[Dexter3000]

No worries man, we all have these days. The important thing is that you did the work and kept going, it will all pay off in the end.

Mirrin those foods by the way, your broccoli is the greenest I've ever seen lol. Looks delicious! what did you add to the GY for caramel, pieces of chocolate or something or syrup? hhnnnngg

[LCFCFOX]

Sometimes it's just not your day. You'll nail the next workout. The fact that you got all 5 on your last set of squats makes me think that set #2 was just a fluke. Don't sweat it.

Yeah the fact that it was only the second set that I missed reps on makes me think it was a fluke, hopefully I will nail it Friday. I want to get 120kg by the end of Summer if possible.

No worries man, we all have these days. The important thing is that you did the work and kept going, it will all pay off in the end.

Mirrin those foods by the way, your broccoli is the greenest I've ever seen lol. Looks delicious! what did you add to the GY for caramel, pieces of chocolate or something or syrup? hhnnnngg

Yeah I agree in the long run it is the workouts that you aren't feeling but just get done which will make the most difference as at least something was done!

The GY was mixes with peanut butter and chopped banana then frozen for 30mins or so, then topped with caramel & nut mini weetabix cereal which is awesome.

[LCFCFOX]

June 22nd 2012



Workout:
Squats:
Warm up - 20kg x 5 x 3, 30kg x 5 x 2, 40kg x 5 x 1, 60kg x 3 x 1,
Sets - 105kg x 5 x 3

Bench:
Warm up - 20kg x 5 x 3, 25kg x 5 x 2, 30kg x 5 x 1, 40kg x 3 x 1
Sets - 67.5kg x 5 x 2, 67.5kg x 3 x 1, 60kg x 5 x 1

Deadlift:
Warm up - 40kg x 5 x 2, 50kg x 5 x 1, 60kg x 5 x 1, 90kg x 3 x 1
Set - 127.5kg x 4 x 1

Chins: 8 x 2

Skullcrushers: 27.5kg x 10 x 2, 20kg x 10 x 2
Barbell Curls: 25kg x 10 x 2, 20kg x 10 x 2
Shrugs: 80kg x 8 x 2

20kg decline sit-ups: 10 x 3
Abwheel rollouts: 10 x 2

Well first of all that workout out felt good. Squats were ok, my form broke down slightly so I am contemplating keeping the weight the same for the next workout, but I will see how I feel on Monday. Bench was an improvement on last time, but to get the first 2 sets of 5 and too miss two reps on the last set seriously pissed me off; so I blasted of 5 good reps of 60kg after. Deadlift wasn't bad, I was obviously bothered that I didn't get the last rep but the bar slipped, I recorded it so any feedback is welcome. I have ordered some liquid chalk so hopefully I will have that by the time I deadlift again. I might also try change to mixed grip seeing as I haven't done that yet.
I don't know whether it was reading Manu's log before lifting, or the small pack of skittles that I had during my workout but I was buzzing after deadlifts so I blasted out more accessory exercises than usual but they all felt great. Overall the workout went well and I am pleased to end the week up another 5kg on my sqauts, but most of all todays session was really enjoyable.

Also I got some new socks haha. I think my lockout was so quick on the 3rd rep as I was thinking about the weight slipping, not sure though as I don't usually do that :S


Diet:
Yesterday I had a pretty tasty meal, I had to use up what was left and ended up with this:
tomato chilli chicken with green beans, mexican rice and mexican cheese


Went shopping today and found a few new things, one of which was this:


^just had some with light vanilla ice cream, tastes amazing!

Tonights dinner:
2 jalapeño burgers on cheddar topped buns with mexican cheese and baked fries


Todays totals:


So overall I had a pretty good day. I am going away to Bruges next Thursday for 4 nights so I was wondering what to do with the workouts on Friday and Monday, whether to just leave them or what. I guess that I will figure out something nearer the time, but I do think that I will benefit from a longer period of rest. Also I can't wait to see what beers, chocolates, and waffles Belgium has to offer! I can't wait to hit up some legit moules-frites too, I will take my camera and hope to bring back some food porn!
Thanks for following.

[vitornoob]

lurking lurking and lurking...your meals never disappoint me...

and I am jelly about the carte d'or, I've been looking for this ice cream but I can not find anymore...notsure what happened ):

[LCFCFOX]

lurking lurking and lurking...your meals never disappoint me...

and I am jelly about the carte d'or, I've been looking for this ice cream but I can not find anymore...notsure what happened ):

Good to see man.

Yeah that ice cream is great especially for the calories, it makes a good base to add mix ins too - hope you find it at some point! We will never have the ridiculous selection those in the states have though!

[Dexter3000]

Nice training! Home gym? jelly as fuk..

[LCFCFOX]

Nice training! Home gym? jelly as fuk..

Thanks man, and yeah there's a pic of my set up on the first page.