Tsrobfl's Summer Bulking Log

[tsrobfl]

Start Date: 6/20/2011

Background: Just getting back from a two-week vacation in the Bahamas. Obviously I couldn’t lift but I attempted to exercise on a decent basis and did bodyweight exercises and resistance band training. I am coming off of losing a bunch of weight in the past 6 months. I was in great shape until I got to college and partied and ate pizza and didn’t work out all the way up to 215lbs. At my peak in High school I was 195 at around 14-15% body fat. At 215 I would say I was around 25% body fat, so I lost muscle mass and gained a bunch of fat. 6 months ago I decided enough was enough and began to workout again and do athletic activities again. I began an official “cut” on the 1st of May and dropped from 177 to my current weight and leaned out a lot. I ended at 171 lbs at approximately 9%-10% body fat. The goal for this summer is to bulk up with minimal fat gains. I will post my daily workout routine as well as my diet (hopefully with some good food porn). I just got back from vacation and put on a lot of fat weight. Can definitely see an increase in belly fat, as Abdominals are not as defined as before. Current Weight is 178lbs

Goal: Add lean muscle and get up to 190 lbs at <10% body fat. Will use this log as motivation and to stay on track and hopefully I can get help from/entertain you guys along the way.

Starting Macros- I am coming off of a cut where I consumed 2,300 calories at 215/180/80 (P/C/F). I will be reverse dieting for the first couple days starting at 2,600 calories at 225/220/90. I will be increasing calories by 100 every 3 or 4 days. I will adjust macros and calories according to weight loss/weight gain. My estimated maintenance is 3,000 calories.Will post a fitday entry everyday along with pics of food

Supplements- I will be taking Orange Triad by Controlled Labs as my multi-vitamin/joint support/immune health, ON Micronized Creatine (5g Pre-workout), Cheap Supplements Fish Oil (3 pills a day), and GNC Triple Strength Fish Oil (1 pill a day)

Routine- I plan on working out pretty much everyday, I don’t like to take many days off because it’s summer and I have nothing else to do so I don’t feel productive or happy unless I go to the gym. Will be doing a custom split routine. I do 10 minutes of warm-up on the stationary bike and 10-25 minutes on the elliptical after my workout depending on the intensity of my lifts/ time constraints. I also play basketball around 2-3 times a week. A lot of my leg training is to increase my vertical jump. (Side goal is to dunk a basketball by fall). Will post exercises and weight used after workout everyday.
A: Chest
B: Back
C: Abdominals
D: Arms
E: Legs

[tsrobfl]

6/20/2011

Workout: Chest/ Shoulders
Dumbbell Bench Press
75 lbs- 2x12, 1x10
Dips
BW- 3x12
Front Raises
15 lbs- 3x12
Lateral Raises
10 lbs 3x12
Chest Press
125lbs 1x12
150 lbs 2x12
175 lbs 1x8
Pec Dec
60 lbs 1x12
70 lbs 2x12
80 lbs 1x8
Cable Chest Press
Resistance Level 3 2x12
Resistance Level 4 1x12
Finished up with 15 minutes on the Elliptical

Diet:2600 calories (225/220/90) (P/C/F)

Meal 1- Eggs w/ Cheese and Maple Brown Sugar Oatmeal

Meal 2- Turkey Pepper Jack Panini with Strawberry Greek Yogurt and Cereal

Meal 3- Grilled Turkey Sausages and Mixed Veggies

Meal 4- Cottage Cheese/GY Protein Bowl and Edy's Cookies and Cream Ice Cream




Notes: Workout went well. Felt good to be back in the gym after a two week hiatus because of vacation. Pretty boring day other than gym, did some housework/errands, and currently watching the Atlanta Braves on TV

[xlb57]

Best of luck achieving your goal man. Do work!

[tsrobfl]

Best of luck achieving your goal man. Do work!

Thanks man. Motivation is the key to success

[tsrobfl]

Workout: Back
12-Minute Stationary Bike Warm-up
Lat Pulldown
110 lbs- 1x12
120 lbs- 2x12
130 lbs- 1x8
Incline Pull
130 lbs- 1x12
150 lbs- 2x12
T-Bar Row
45 lbs- 3x12
Low Row
130 lbs- 3x12
Rear Delt
25 lbs- 3x12
One Armed Row
65 lbs- 3x12
15 Minutes on Elliptical

Diet- 2600 Calories (225/220/90) (P/C/F)

Meal 1- Turkey Sausage, Cheese and Onion Omelet

Meal 2- Vanilla GY, Strawberry Banana GY and Fiber One Cereal

Meal 3- Turkey, Cheddar and Onion Panini

Meal 4- Mojo Chicken w/ Mixed Veggies

Meal 5- Edy’s Cookies and Cream w/ FiberPlus Bar and Klondike Bar


Notes: Solid workout. First back workout since I pulled a muscle in my back, no pain at all. Today was pretty boring as it consisted of errands and watching TV. Braves are winning at the moment, so that’s good.

[Batifish]

Does anyone here know what nutrition log program that is? I've been looking for a solution to replace my crappy Excel sheet that takes forever to update.

[tsrobfl]

Does anyone here know what nutrition log program that is? I've been looking for a solution to replace my crappy Excel sheet that takes forever to update.

I used to use excel also, but it took forever to update like you said. I now use Fitday.com and just input custom foods. It's much easier to use especially once you have your custom foods and can just change the amount of servings.

[Batifish]

I used to use excel also, but it took forever to update like you said. I now use Fitday.com and just input custom foods. It's much easier to use especially once you have your custom foods and can just change the amount of servings.

Yep, I just downloaded it and have loaded my favs up. Thanks!

[tsrobfl]

Workout: Legs
12-Minute Stationary Bike Warm-up
Seated Calf Raises
45 lbs- 1x25
90 lbs- 2x25
135 lbs- 1x20
Squat
145 lbs- 1x12
195 lbs- 3x12
235 lbs- 1x12
Standing Calf Raises
235 lbs- 3x12
Jump Squats
75 lbs- 3x12
Leg Curl
70 lbs- 1x12
90 lbs-2x12
110 lbs- 1x10
10 Minutes on Elliptical

Diet-

Notes: Great Leg workout. It was my friend’s 21st bday so we went to the beach bars and got really drunk all day. Ate some pizza and Ice cream after I drank too. Lots of calories today haha. O well, Im bulking right? It was a lot of fun. Definitely pushing back my workout for today to later tonight.

[tsrobfl]

Workout: Arms
12-Minute Stationary Bike Warm-up
Preacher Curl Superset with Hammer Curls
70 lbs- 3x12 25 lbs- 3x12
Overhead Tri Extension
60 lbs- 2x12
65 lbs- 1x12
Standing E-Z Bar Curl superset w/ standing curls
70 lbs- 3x12 25 lbs- 3x12
235 lbs- 3x12
Rope Push down
90 lbs- 2x12
100 lbs- 1x12
V-bar push down
130- 2x12
140- 1x12
Reverse Curl
50 lbs- 3x12
Seated Arm Extension
87.5 lbs- 1x12
100 lbs- 2x10
Seated Hammer Curl
35 lbs- 2x8, 1x6
10 Minutes on Elliptical

Diet-

Meal 1- XF Cinnamon Roll Proats w/ Cinnabon Cereal

Meal 2- Egg, Onion and Cheese Sandwich and Turkey Sausage

Meal 3- Chicken Breast, Turkey Sausage and Mixed Veggies

Meal 4- Vanilla Proats with Edy’s Cookies and Cream and Nutella


Notes: Solid arm workout. Looked very vascular today in the gym. Shoulder vein was popping during the E-z bar curls. Pretty chill day, hung out with the family for a while and made my own batch of protein bars (Cinnamon Roll/Vanilla Flavor). Should have some of the bars for meals tomorrow. Eats were good today.

[tsrobfl]

Workout: Core
12-Minute Stationary Bike Warm-up
Leg Raises
3x12
Twistups
3x24
Kettlebell side bends
3x12
Kettlebell swings
3x12
Torso Rotation
90-1x12
110-2x12
130-1x12
Planks superset w/ crunches
3 sets
Leglifts
3x12
Back Hyperextensions
3x12
Weighted sit-ups
3x12
15 Minutes on Elliptical

Diet-

Meal 1- Turkey and Cheddar Cheese Omelet

Meal 2- Turkey Pepperjack Panini and Black Cherry GY w/ Fiber One Cereal

Meal 3- Double Cheeseburger w/ Asian Medley Veggies

Meal 4- 2 SkinnyCow’s with Edy’s Cookies and Cream


Notes: Good core workout. Worked up a good sweat on the elliptical. Calf vein was pumped after my workout.
Watched the movie Hall Pass (really funny) and did chores all day. My buddy comes home from the Naval academy tomorrow so it should be a good day.

[tsrobfl]

Workout: Chest/Shoulders
12-Minute Stationary Bike Warm-up
DB Bench Press
80 lbs- 2x12, 1x10
Dips
BW- 3x12
Front Shoulder Raises
15 lbs- 2x12
20 lbs- 1x12
Lateral Shoulder Raises
10 lbs- 3x12
Chest Press
150 lbs- 1x12
162.5 lbs- 2x12
175 lbs- 1x6
DB Shoulder Press
35 lbs- 3x10
Pec Dec
70 lbs- 3x12
80 lbs- 1x8
Pushups
BW- 3x25
10 Minutes on Elliptical

Diet-

Meal 1- 2 Homemade Cinnamon Roll Protein Bars

Meal 2- Salad w/ Mojo Grilled Tilapia

Meal 3- Salad w/ Mojo Grilled Chicken

Meal 4- Beer
Notes: Solid Chest workout. Felt really good about the DB Bench press. Shoulders are starting to regain strength since injury, but I still don’t want to push them too much. Played basketball for an hour with a bunch of friends and then went out to the bars to watch the USA vs. Mexico game and booze. Went to world of beer and had some great beers there. I love IPAs.

[tsrobfl]

Workout: Back
12-Minute Stationary Bike Warm-up
Lat Pulldown
120- 2x12
130- 1x12
140- 1x8
Incline Pull
150- 3x12
Low Row
130- 2x12
140- 1x12
T-bar row
45- 2x12
70- 1x8
Rear Delt
25- 3x12
One Armed Row
65- 2x12
70- 1x12
5 Minutes on Elliptical

Diet- Calorie Bump up to 2700 today

Meal 1- Cheeseburger Omelet

Meal 2- Vanilla/Peach GY w/ Fiber One Cereal

Meal 3- Chicken, Cheeseburger and Asian Medley Veggies

Meal 4- Cinnamon Roll Protein Bar and Edy’s Cookies and Cream and a Skinny Cow

Notes: Good Back workout, lifts are going up so that’s a good sign. Only did elliptical for 5 minutes bc I was cramping up. Most likely from drinking last night.

[tsrobfl]

Workout: Legs
12-Minute Stationary Bike Warm-up
Squat
145 lbs- 1x12
195 lbs- 2x12
215 lbs- 1x12
235 lbs- 1x10
Standing Calf Raises
235 lbs- 3x15
Jump Squats
75 lbs- 3x12
Seated Calf Raise
90 lbs- 2x15
135 lbs- 1x12
Leg Curl
70- 1x12
90- 2x12
110- 1x10
Leg Extension
90- 1x12
110- 2x12
130-1x12
Rotary Calf- One Leg
150- 3x12
Jump Rope
3x100
10 Minutes on Elliptical

Diet-

Meal 1- Turkey Breakfast Sausage, Cinnamon Swirl Oatmeal w/ Cinnabon Mix-ins
Meal 2- Turkey Pepper Jack Panini
Meal 3- Cheesburger w/ Mixed Veggies and side of Turkey Breast
Meal 4- 2 Klondikes, 2 Skinny Cows, 2 Homemade Protein Bars

Notes: Solid Leg workout, Felt good on Squats. Calves are starting to look really good. Pretty chill day, started my online class and then realized it was going to cost too much money to take and it wasn’t worth it, so I dropped it. Also got my LSAT score back today. Played basketball at night, got like 4 good games in. Enjoyed the dessert. But ze carbz after 10 iz gonna get me fat!

[tsrobfl]

Workout: Arms
12-Minute Stationary Bike Warm-up
Preacher Curl
70- 3x12
Superset w/ Hammer Curl
25- 3x12
Overhead Tri Extension
60- 1x12
65- 2x12
Standing E-Z Bar Curl
70- 3x12
Superset w/ Standing DB curl
25- 3x12
Rope Pushdown
90- 1x12
100- 1x12
110- 1x12
V-bar Pushdown
130- 1x12
140- 2x12
Reverse Curl
50- 2x12
60- 1x12
Cable Tricep Extension
3- 1x12
4- 2x12
Seated Hammer Curl
35- 3x8
15 Minutes on Elliptical

Diet-

Meal 1- Turkey Breakfast Sausage with Bread and Cheese, Cinnamon Swirl Oatmeal Meal 2- 3 Homemade Cinnamon Roll Protein Bars, Chobani Pomegranate GY
Meal 3- Salad w/ Mojo Tilapia
Meal 4- Vanilla Ice Cream Protein Shake, 3 Klondike Bars, 1 Skinny Cow, and PB!

Notes: Solid Arm workout. Strength in my arms is going up. Felt very good in the gym, especially on the elliptical. I think it is from the increase in carbs. Played basketball for like 1.5 hours. Won every game so I never got to rest. Felt good though.

[tsrobfl]

Workout: Core
12-Minute Stationary Bike Warm-up
Leg Raises
3x12
Twist-ups
3x24
Kettlebell side bends
3x12
Kettlebell swings
3x12
Torso Rotation
110-2x12
130-1x12
150-1x12
Planks superset with Crunches
Leglifts
3x12
Back Hyperextensions
3x12
Weighted sit-ups
3x12
15 Minutes on Elliptical

Diet-

Meal 1- Caramel Crunch Cereal and Homemade Protein Bar
Meal 2- Mojo Chicken and Mixed Veggies
Meal 3- Mojo Chicken and Lemon Cayenne Shrimp
Meal 4- 5 Servings Neapolitan Icecream and Nutella

Notes: Good core workout. Was going to go out drinking with some buddies, so I saved up some calories, but then we decided not to go out. So I proceeded to eat a boatload of ice cream.

[Jstamp]

Keep up the hard work! You gaining any weight on 2700?

[LordNikon]

A couple of posts up, where you were talking about your friend's 21st: am I reading your fitday wrong because it looks like you killed 14 beers and 6 shots of tequilla...

Nice workouts by the way! I'm in for a follow.

[tsrobfl]

A couple of posts up, where you were talking about your friend's 21st: am I reading your fitday wrong because it looks like you killed 14 beers and 6 shots of tequilla...

Nice workouts by the way! I'm in for a follow.

haha ya. It was a long day of drinking. We started drinking at 2 in the afternoon and lasted till 2 in the morning. Rough day

[LordNikon]

haha ya. It was a long day of drinking. We started drinking at 2 in the afternoon and lasted till 2 in the morning. Rough day

HA! I bet it was rough. I don't think I could ever do that as I'm a light weight WRT drinking. I usually just do one beer or a mixed drink just to "unwind".

[tsrobfl]

HA! I bet it was rough. I don't think I could ever do that as I'm a light weight WRT drinking. I usually just do one beer or a mixed drink just to "unwind".

That used to be a normal night of drinking for me when I put on all the weight in college. I decided I needed to stop, not only for my body, but for my liver as well. So now I try to limit drinking but somedays especially big occasions I still go hard.

[tsrobfl]

Workout: Chest/Shoulders
12-Minute Stationary Bike Warm-up
BD Bench Press
80- 3x12
Dips
BW- 3x12
Front Shoulder Raises
15- 1x12
20- 2x12
Lateral Shoulder Raises
10- 2x12
15- 1x12
Chest Press
162.5- 3x12
175- 1x8
DB Shoulder Press
35- 3x12
Pec Dec
70- 3x12
80- 1x12
Cable Chest Press
3- 1x12
4- 2x12
Pushups
BW- 3x25
15 Minutes on Elliptical

Diet-

Meal 1- Cinnabon Cereal w/ Milk

Meal 2- 4 Homemade Protein Bars and Mojo Grilled Chicken
Meal 3- 12.7 oz NY Strip Steak and Mixed Veggies

Meal 4- Chocolate PB Skinny Cow

Notes: Good chest workout, feeling very strong in the gym lately. Going to Gainesville tomorrow after my workout for my friend’s birthday. Should be a lot of fun. Gonna try to workout on Saturday but we will see.

[tsrobfl]

Keep up the hard work! You gaining any weight on 2700?

No I've actually lost weight so far. Going to keep upping the cals by 100 every week. Next calorie bump is scheduled for 7/3. I'm in no rush and I'm kinda using this to figure out my maintenance exactly

[tsrobfl]

Visited Gainesville for the weekend for my buddy's birthday. Had a solid back workout on friday before I left though. Drank the entire weekend and didn't count calories or macros. Ate some late night Mcdonalds too. Had a bad leg workout today (7/4) and then went to the beach and celebrated July 4th with a couple drinks and a big meal. Back to counting calories/macros tomorrow. Upping the calories to 2800. Macros will be 225/275/90 (P/C/F). Excited for the arm workout tomorrow. Also decided I'm going to cut back on booze for personal reasons as well as results in the gym. Not planning on drinking until a trip I have planned with some friends in about 3 weeks.

[tsrobfl]

Workout: Arms
12-Minute Stationary Bike Warm-up
Preacher Curl
70- 3x12
Superset w/ Hammer Curl
25- 3x12
Overhead Tri Extension
65- 3x12
Standing E-Z Bar Curl
70- 3x12
Superset w/ Standing DB curl
25- 3x12
Rope Pushdown
100- 2x12
110- 1x12
V-bar Pushdown
140- 3x12
Reverse Curl
50- 2x12
60- 1x12
Cable Tri Extension
4- 3x12
Seated Hammer Curl
35- 3x10
10 Minutes on Elliptical

Diet-

Meal 1- Scrambled Eggs and Maple Brown Sugar Oatmeal
Meal 2- Black Cherry GY, Mojo Grilled Chicken w/ Asian Medley Veggies
Meal 3- FiberPlus Bar, Bob Evan’s Mashed Potatoes, Mojo Grilled Chicken
Meal 4- Edy’s Slow Churned Cookies and Cream

Notes: Solid arm workout, feels good to be back in the swing of things with gym performance and diet. The Bob Evan’s Mashed Potatoes were super good. It says it serves 4-5. It definitely only served 1 ☺

[LordNikon]

I've tried every flavor of Chobani (working at Earth Fare helps) and black cherry is by far my favorite. That and some PB crackers are usually my go-to eats for a 10 min break at work. Makes for some solid macros with the PB.

[tsrobfl]

I've tried every flavor of Chobani (working at Earth Fare helps) and black cherry is by far my favorite. That and some PB crackers are usually my go-to eats for a 10 min break at work. Makes for some solid macros with the PB.

Ya man, I love those little chobani things. Black Cherry, Mango, Strawberry Banana and Blueberry are my favorites. Great Macros, only problem is that they are a little on the expensive side.

[tsrobfl]

Workout: Core
12-Minute Stationary Bike Warm-up
Leg Raises
3x12
Twist-ups
3x24
Kettlebell sidebends
3x12
Kettlebell swings
3x12
Knee-ups
3x25
Torso Rotation
120- 1x12
130- 2x12
150- 1x12
Planks superset w/ crunches
Leglifts
3x12
Back hyperextensions
25- 3x12
5 Minutes on Elliptical

Diet-

Meal 1- Cookie Crisp and XF Cinnamon Roll Protein Shake
Meal 2- Mojo Grilled Chicken w/ Pepper jack cheese and Mixed Veggies
Meal 3- Turkey Sausage and Mixed Veggies
Meal 4- Edy’s Slow Churned Cookies and Cream

Notes: Good core workout, Abs looked pretty good despite my food/ alcohol binge this weekend. Got cut short on the elliptical because I had to pick my little sister up. Got some extra NEAT because I loaded up a bunch of furniture into a moving van for my family because were moving some stuff to my sister’s new condo in Boca. Played basketball with friends today before dinner. It was a lot of fun except I had to guard a guy that was 6’6’’. Pretty active day for me.

[tsrobfl]

Workout: Chest/Shoulders
12-Minute Stationary Bike Warm-up
BD Bench Press
80- 3x12
Dips
BW- 3x12
Front Shoulder Raises
20- 3x12
Lateral Shoulder Raises
10- 1x12
15- 2x12
Chest Press
162.5- 3x12
175- 1x6
DB Shoulder Press
35- 3x12
Pec Dec
70- 3x12
80- 1x11
Cable Chest Press
4-3x12
5- 1x12
Pushups
BW- 3x25
15 Minutes on Elliptical

Diet-

Meal 1- XF Cinnamon Roll Proats
Meal 2- Turkey Sausage w/ Cheddar Cheese on Wheat Bread
Meal 3- Everglades Grilled Chicken and Mixed Veggies
Meal 4- Edy’s Cookies and Cream w/ Nutella and Skinny Cow Cone

Notes: Pretty good workout, Shoulders were strong today and looked big when I got the pump going. Leaving tomorrow for Boca. Found out they have a gym there at the condo so I’ll get to do my back workout. Hopefully there is decent equipment. Pretty boring day, was going to play basketball but then it rained so the courts are wet. Everglade’s seasoning on the Chicken is very good. Definitely enjoyed the eats today.

[tsrobfl]

7/8- Woke up at 7 am to go to Boca. Helped move my sister into her apartment so I got a bunch of NEAT by moving a bunch of furniture for a couple hours. Then I did a back workout at the condo gym. Not much to choose from but still got a decent workout in. Very brotastic day in terms of food.
Meal 1- Vanilla Whey Protein Shake
Meal 2- Grilled Chicken Sandwich and Grilled Chicken Wrap (Mcdonalds)
Meal 3- Atkins Protein Bar
Meal 4- Beef Jerkey, Atkins Bar, FiberPlus Bar
Meal 5- Turkey Sandwich w/ Cheese
Meal 6- 1 serving almonds w/ 3 mini chocolate raspberry bars
Meal 7- Two Pieces of Cheese
P-257 C-235 F-87 Calories- 2751

7/9- Did a leg workout at the condo gym and then hungout by the pool all day. Watched the Braves on Tv and then went out to dinner
Meal 1- Bacon Egg and Cheese Sandwich
Meal 2- Turkey and Ham Sandwich, Atkins Bar and FiberPlus Bar
Meal 3- Ahi Tuna Appetizer, Tortilla chips w/ queso, Chicken and Black Beans and Rice
Meal 4- Mixed Fruit
P-230 C-251 F-93.5 Calories 2765.5