YeomenKek ICF intermediate routine bulking log

[YeomenKek]

Hi, I've made a few of these in the past all complicated and annoying and it caused me to just stop updating altogether so I'm going to keep this one short and simple.

Here's the base routine (full explanation video is in sig);
(Mine varies a bit)

Monday
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Press 5x5
Shrug 5x5
CGBP 3x8
Incline curl 3x8
Ab work

Wednesday
Squat 5x5
Deadlift 1x5
Bench Press 5x5
Barbell Row 5x5
Press 3x8
Incline curl 3x8
Skullcrusher 3x8
Ab work

Friday
Front Squat 5x10
Incline D Press 5x10
Barbell Row Or Pullup 5x10
Press or Seated Dumbbell press 5x10
Good Morning 3-5x10
Incline flyes 3x10
Side lateral raise 3x10
Face pull 3x10
Curl 3-5x10
BTH tricep extention 3x10
Ab work

Tues will be an off day as it's in the middle of two heavy days, Thurs/Sat I'll be doing a variation of running, push-ups, sit-ups, pack marching, rotator cuff movements. I've re-applied for Army and if that happens before I'm accepted for an Engineering degree I'm going to take it, so I need to build my fitness just in case.

My macros are (approximately) 160g Pro, 560g CHO, 50g Fat, ~3300 kcal, +10% surplus. Chose a small surplus because I prefer to be eating too little than too much, and I plan on bulking for at least 6 months. I'll up it later if I feel it's too little.

I was gonna upload photos of some yummy meals because I enjoy doing that but I'm desperately trying to save money so my meals are very boring ($0.70c HomeBrand cake-mix is a cheap and tasty albeit boring 1300 kcal). If I do make something special on occasion I'll probably post it in MEN and here because that's just the type of guy I am.

I eat the same way I always have, 1 sitting a day post-workout, usually all within 30-40 minutes. The only difference is I try to get 1/4g per lb BW of Pro (35g) 1-2 hrs before and after my workout as per AA recommendation only because I have the calories to spare. This is usually in the form of protein fluff or some variation of unflavoured whey because it's cheap. I don't bother with this on a cut because it leaves me too hungry in the evenings.

I'm not taking any supplements at the moment, but I have creatine mono available which I'll start taking once my lifts begin to stagnate. ATM I feel I should be fine making linear strength gains w/o it.

Start of the lifts I care about;
(All 5x5)
BBP - 75kg
Squat - 80kg
Deadlift - 85kg
Barbell row - 65kg
Standing OHP - 55kg

As you can see my lower body movements are incredibly weak. My lower back has been injured for a long time and is still very iffy but I can't be a bitch about it forever.

Starting weight is 72kg.

Start pics (taken pre-Christmas):
Front relax
http://i.imgur.com/HVVMm.jpg
Back relax
http://i.imgur.com/TLZ7s.jpg
Side relax
http://i.imgur.com/8TjDl.jpg
Front flex
http://i.imgur.com/5N5Tp.jpg
Side chest
http://i.imgur.com/Zeixw.jpg
Side tri
http://i.imgur.com/TksPm.jpg
Back double bi
http://i.imgur.com/4Q3YX.jpg

[YeomenKek]

Longest workouts I've had in years. Haven't lifted less than 4 days/week ever I don't think and haven't gone less than 6 days/week for about 16 months. Good change.

Mon:
Sq - 80kg 5x5
BBP - 75kg 5x5
BBR - 65kg 5x5
OHP - 55kg 5x5
BB Shrug - 80kg 5x5
Skulls - 27.5kg 3x8
Inc DB Curl - 14kg 3x8
1 set dragon flags to failure, 5 reps

Weds:
Sq - 80kg 5x5
Deads - 85kg 1x5
BBR - 65kg 5x5
BBP - 75g 5x5, need to tuck elbows in more, impinged shoulder hard had to do extra warmup sets to loosen it
Seated behind head OHP - 35kg 3x8
Inc DB Curl - 14kg, 3x8
Skulls - 27.5kg, 3x8
Didn't have time for abs because of shoulder retardedness

Thurs (today):
2.4km treadmill alternating 400m run @ 13kmh and 400m walk 5.5kmh
35 pushups
1 negative rollout from standing, 2 sets of 8 reps bodyweight rollouts on knees (forgot my backpack to do weighted 5x5)

Should be right to up all lifts next week.

[YeomenKek]

Fri:
Leg press - 160kg, 3x10
St Calf Raise - 120kg, 3x10
Inc DBP - 24kg, 5x10
Pull-up - 5kg, 5x5, lat PD taken
Behind head BBOHP - 30kg, 5x10
Inc DBF - 12kg, 3x10
Lateral Raise - 10kg, 3x10
Good Morning - 30kg, 1x10
St BB Curl - 30kg, 3x10
Face Pull - 25kg, 3x10
Tri PD - 27.5kg, 3x10
Lower leg cable lift - 7.5kg, 1x4, abductor hurt
Crunches, arms fully extended w/ DB - 5kg, 2x10

Probs switch Inc DBP to Inc BBP because I hate this dumbbell sh*t. And Inc DBF to flat, shoulders getting worked enough.

[PhiSig2298]

in. looking solid! Can't wait to see the results

[foodpr0n]

In Aussie bro.

[YeomenKek]

in. looking solid! Can't wait to see the results

In Aussie bro.

Thanks! Lookin' forward to getting my lower lifts up.

No running today, too lazy. Lots of physical labor at work today though. Need to remember to put my BMF on next week so I can see my TDEE I reckon I'll get to 4000.

Edit: Fuuar aussie reps on spread.

[YeomenKek]

Week 2

Mon:
Went to the gym too late didn't get to complete my workout will have to go back tomorrow to finish it off.
Squat - 82.5kg, 5x5
BBP - 77.7kg, 5x5
Weighted Pullups - 5kg, 5x5 (No room to BBR)
BB OHP - 67.5kg, weird reps
Set 1: 4 rep failure
Set 2: 5 rep
Set 3: 5 rep
Set 4: 4 rep failure
Set 5: Drop 55kg, 5 rep
Not sure if I should drop to 55kg or 52.5kg next week

That's all. Apart from OHP everything else went up quite well, started to struggle with squats though. Will go back tomorrow in the morning for shrugs and arms, shouldn't have any dramas.

[YeomenKek]

Tues:
Finishing off second half of Monday's workout
BB Shrug - 85kg, 5x5
Incline DB Curl - 15kg, 3x8
Skulls - 30kg, 3x8

No abs too lazy. Easy stuff as expected.

Weds:
BBP - 77.5kg, 5x5
Squat - 82.5kg, 5x5
Deadlift - 100kg, 1x5
This is up from 85kg last week. Felt strong.
Pullups - 5kg, 5x5
Behind Head OHP - 35kg, 2x8, 40kg 1x8
Forgot I was meant to move up to 37.5kg, so did a 5kg increase on last set no dramas
Incline DB Curl - 15kg, 3x8
Skulls - 30kg, 3x8
Dragon Flags - 1xfailure, 4 strict reps

No room to row again pretty annoying think I'll do 5x5 instead of 3x8 on metabolic day this Friday.

End of week heavy stats:
Squat: +2.5kg
BBP: +2.5kg
Deadlift: +15kg
BBR: +2.5kg (confident I'll get this Fri)
OHP: No change

[PhiSig2298]

damn I need to brush up on my lb to kg #'s.

[YeomenKek]

damn I need to brush up on my lb to kg #'s.

Luckily my excel sheet says both I'll start writing lb as well in case any other Ameribrahs are reading.

Today just did a 2.4km run, 400m @ 13kmh, 200m @ 5.5kmh, then one set pushup to failure. Sat I'll move it down to active rest of 100m, then I should be set for full 2.4km (1.5 mile) run below 11 min 18 sec (Army standard) once again next week.

Yesterday's TDEE


Might have to move kcal up, next Mon I'll get the avg. over the week and see how big a difference it is to what I'm eating.

[YeomenKek]

Fri:
Leg Press - 165kg (363), 3x10
St Calf Raise - 125kg (275), 3x10
Flat DBP - 25kg (55), 5x10
BBR - 67.5kg (149), 5x5
Behind Head BB OHP - 32.5kg (72), 5x10
St BB Curl - 32.5kg (72), 1x10

And then the fuking receptionist came upstairs and told me the gym shuts 90 mins early on Fridays so I'll have to finish the rest off on my off day AGAIN

[YeomenKek]

Chitty workout just finishing off yesterday's. Everything up.

Sat:
Lateral Raise - 12kg (26), 3x10
St BB Curl - 32.5kg (72), 3x10
Tri PD - 30kg (66), 3x10
Good Morning - 30kg (66), 3x10
Face Pull - 28kg (62), 3x10
Ab Rollouts

[psychodiver9]

Ameribrah checking in. Solid base for bulk. Why fats so low?

[YeomenKek]

Ameribrah checking in. Solid base for bulk. Why fats so low?

Thanks!
I get too hungry with a higher fat intake, even on 3300+ kcal, rather eat the minimum and squeeze some extra CHO in. I know there's a lot of evidence to say fat is more satiating than CHO, but for some reason I find my carbs more filling.

[YeomenKek]

Week 3:

Mon:
Squat - 85kg (187), 5x5
BBP - 80kg (176), 5x5
BBR - 70kg (154), 5x5
BB OHP - 60kg (132), 5x5
Woohoo finally 5x5 one plate on OHP. Last week I failed 57.5kg but I felt strong today and decided to move it up anyways. Glad I did.
BB Shrug - 100kg (220), 5x5
Meant to be 90kg (198) but I was too lazy to use more plates
Incline DB Curl - 16kg (35), 3x8
Skulls - 32.5kg (72), 3x8
Weighted Rollouts - 7.5kg (17), 5x5

And I mapped out a 2.4km road track for me to practice for Army, even though I'm kind of leaning towards university now. Still excited to try it out maybe tomorrow if not Thurs.

Also my avg. kcal for the last 7 days was 3260 which would mean ~300+ more kcal now than what I'm eating if I were to stay on a 10% surplus. I might weigh myself tomorrow morning and again next week to see how my current intake is fairing before I increase it.

[YeomenKek]

Weds:
Squat - 85kg (187), 5x5
Deadlift - 102.5kg (226), 1x5
BBR - 70kg (154), 5x5
BBP - 80 (176), 5x5
Behind Head BB OHP - 40kg (88), 3x8
Inc DB Curl - 17.5kg (39), 3x8
Skulls - 32.5kg (72), 3x8
Dragon Flag - 1 set failure, 4 strict reps

Lifts as of last week:
Squat: +2.5kg (5.5 lb)
BBP: +2.5kg (5.5 lb)
Deadlift: +2.5kg (5.5 lb)
BBR: +2.5kg (5.5 lb)
OHP: +5kg (11 lb)

Lifts as of start:
Squat: +5kg (11 lb)
BBP: +5kg (11 lb)
Deadlift: +17.5kg (38.5 lb)
BBR: +5kg (11 lb)
OHP: +5kg (11 lb)

[YeomenKek]

Fri:
Leg Press - 167.5kg (369), 3x10
St Calf Raise (One Leg, too lazy to put more plates on machine) - 40kg (88), 3x10
Inc DBP - 26kg (57), 5x10
Pullups - 6.25kg (14), 5x5
Behind Head OHP - 35kg (77), 3x10
St BB Curl - 35kg (77), 3x10
Flat DBF - 15kg (33), 3x10
Tricep Pushdown - 32.5kg (72), 3x10
Lateral Raise - 12.5kg (28)
Fail 2nd set, 8th rep. Reduce to 10kg (22) for 3rd set, 10 reps
Face Pull - 32.5kg (72)
Fail 2nd set, 7th rep. Reduce to 27.5kg (61) for 3rd set, 10 reps

Bit cranky at my two shoulder isolations not moving up, but I guess my behind head OHP did so that's a plus. I had to super set everything from St BB Curl onwards maybe that's why.

Also did my 2.4km run (1.5 mile) @ 13kmh (8 mph) in 11 min 05 sec which is better than Army standards so I'm happy about that, but I'm experiencing a bit of discomfort similar to what I felt preceding the lower limb fractures that got me medically discharged last year. Fuking annoying, not sure if I should run tomorrow.

[YeomenKek]

Week 4

Mon:
Squat - 87.5kg (193), 5x5
BBP - 82.5kg (182), 5x5
BBR - 72.5kg (160), 5x5
BB OHP - 62.5kg (138)
First 2 sets, barely made 5 reps. Moved down to 57.5kg (127) for last 3 sets. Back up to one plate next week.
Incline Shrugs - 40kg (88), 5x5
Incline DB Curl - 17.5kg (39), 3x8
Tri PD - 35kg (77), 3x8
Rollouts - 6.25kg (14), 5x5

[YeomenKek]

Weds:
Squat - 87.5kg (193), 5x5
BBP - 82.5kg (182), 5x5
Deadlift - 105kg (231), 1x5
BBR - 72.5kg (160), 1x5
Weighted Pullup - 7.5kg (17), 4x5
Behind Head BB OHP - 42.5kg (94), 3x8
Inc DB Curl - 17.5kg (39), 3x8
Skulls - 35kg (77), 3x8
Dragon Flag - 1 set failure, 4 strict reps

Lifts as of last week:
Squat: +2.5kg (5.5 lb)
BBP: +2.5kg (5.5 lb)
Deadlift: +2.5kg (5.5 lb)
BBR: +2.5kg (5.5 lb)
OHP: -2.5kg (5.5 lb)

Lifts as of start:
Squat: +7.5kg (16.5 lb)
BBP: +7.5kg (16.5 lb)
Deadlift: +20kg (40 lb)
BBR: +7.5kg (16.5 lb)
OHP: +2.5kg (5.5 lb)

[YeomenKek]

Fri:
Leg Press - 170kg (374), 3x10
Sea Calf Raise - 60kg (132), 3x10
Inc DBP - 27.5kg (61), 5x10
Lat PD, UH narrow - 55kg (121)
Fail 3rd set, 8th rep, move to 50kg (110) final 2 sets
Behind Head OHP - 37.5kg (83)
Fail 4th set, 9th rep (srs), not gonna move it down just keep weight the same should get that final rep next week
Good Morning - 35kg (77), 3x10
Lateral Raise - 12kg (26)
Got sharpish pain left shoulder at the end of first set. Gave it a longer rest and tried 2nd set, sharp pain again. Left and did seated calf at this stage, came back and did my final set pain free, 3x10
Flat DBF - 16kg (35)
Sharp pain same location first set. Went and did another exercise, returned and did final 2 sets pain free. Not sure what was happening - but I don't like calling it quits straight away because of a bit of discomfort, in the end I was able to do all my exercises instead of freaking out and convincing myself I'm injured - hope weekend rest sorts out whatever issues my shoulder may be having
St BB Curl (lol @ BeeBeeC being filtered) - 37.5kg (83)
Sloppy last set, failed 8th rep. I'll keep weight the same until I can do 3x10 with minimal swing
Tricep Pushdown - 35kg (77)
Fail 2nd set, 9th rep. Move down to 30kg (66) for 3rd set
Rear Delt Pec Deck - Not sure what weight, maybe 30-32.5kg (77ish), 3x10
Side Bends - 30kg (66), 3x8

Things starting to get more difficult. Still felt like a good workout regardless.

[YeomenKek]

Week 5

Mon:
Squat - 65kg (143), 75kg (165), 85kg (187), 3x5
I moved the weight and sets down from last week because I need to work on my form. Got the box out and got my mate studying exercise science to critique me, he found nothing wrong. I'll move it back up on Weds
Zercher Squats - 60kg (132), 2x3
Wanted to try these and figured I'd use them to make up the extra volume lost on squat training. What a great exercise! I was only able to do triples because they are so fuking tiring, was puffing like crazy. Might add these onto Fri workout instead of Leg Press
BBP - 65kg (143), 75kg (165), 2x5, 85kg (187), 2x5, 1x7
5/3/1-esque 5x5
BBR - 75kg (165), 5x5
OHP - 45kg (99), 55kg (121), 2x5, 60kg (132), 3x5
Incline DBC - 17.5kg (39), 3x8
Skull - 37.5kg (83), 3x8
Rollout - 7.5kg (17), 5x5
Inc Shrugs - 42.5kg (94), 5x5

Good workout, enjoying the ramp up sets might keep it up.

[YeomenKek]

Weds:
Squat - 65kg (143), 75kg (165) 2x5, 85kg (187), 3x5
Deadlift - 80kg (176), 90kg (198), 105kg (231), 3x5
BBP - 65kg (143), 75kg (165), 2x5, 85kg (187), 2x5, 1x7
Weighted Pullup - 10kg (22), 1x5
Behind Head BB OHP - 45kg (99), 3x8
Inc DBC - 17.5kg (39), 3x8
Flat BBP Lockouts - 100kg (220), 3x5
Dragon Flag - 1xfailure, 5 reps

Lifts as of last week:
Squat: -2.5kg (5.5 lb)
BBP: No change
Deadlift: No change
BBR: +2.5kg (5.5 lb)
OHP: +2.5kg (5.5 lb)

Lifts as of start:
Squat: +5kg (11 lb)
BBP: +10kg (22 lb)
Deadlift: +20kg (40 lb)
BBR: +10kg (22 lb)
OHP: +5kg (11 lb)

My squat feels a lot better than what I was doing. I think I'll keep the box there until my flexibility gets better, but I'll keep moving the weight up. Would like to eventually be flexible enough to do high bar/Olympic squats.

Also, trying to make my own equipment for GPP. So far I've made a sled with a 25kg (55 lb) bag of pool salt.



Gonna give it a test run tomorrow. Next I'm gonna make some farmer's walk implements out of metal and some bolts if I can figure out how to do it, I'm terrible at construction. But with what I have atm I should be able to do some shuttles with the sled, maybe throws and bearhug walks with the other bag.

If anyone has any ideas of what I could do with them feel free to share.

[RubenOlivares]

What is that picture at the top of the page from with your expenditure? Is that some random calculator or from a heart rate monitor or something?

[YeomenKek]

What is that picture at the top of the page from with your expenditure? Is that some random calculator or from a heart rate monitor or something?

BodyMedia Fit

Yesterday I tried the sled it was fuking awesome! Did 20m (65 ft) sprints with 15 second rest x5 for 3 sets. Was crazy hard but really fun and something different for cardio. Love it!

Fri:
Leg Press - 172.5kg (380), 3x10
Sea Calf Raise - 65kg (143), 3x10
Lat PD - 50kg (110), 5x10
Inc BBP - 60kg (132), 2x10, 3x8
Sick of DBs gonna use BB
Good Morning - 37.5kg (83), 3x10
Lateral Raise - 12.5kg
Fail 3rd set 8th rep, move to 10kg (22) for last 2 sets of 10
Flat DBF - 17.5kg (39), 3x10
St BB Curl - 37.5kg (83), 3x10
Better form but still sloppy, not moving up just yet
Tri PD - 32.5kg (72), 3x10
Oblique - 32.5kg (72), 3x8

No more behind head BB OHP this day. Too much stress on shoulders IMO. Gonna move 3 sets of Lat Raise up to 5 instead and maybe a bit of rotator cuff chit in there if I don't feel too dead by the end of the workout.

After workout came straight home and loaded sled into the car as well as 10kg back pack. Went out and did a big walk with bag + sled, followed by sprints. Lovin' it.

[RubenOlivares]

Intredasting, they seem expensive as **** to get over here though.

Subbed to log btw

[YeomenKek]

Intredasting, they seem expensive as **** to get over here though.

Subbed to log btw

Sweet Are you in Aus? Contact Emma-Leigh if you are interested in one. I'm not sure if she still distributes them but she sold me mine at a great price and it arrived in Brisbane from Sydney in a very short time. It also comes with warranty (unlike the ones you buy on ebay/amazon) and she was happy to help with any questions/queries I had. Give her a msg if you're interested, Emma rocks!!

[YeomenKek]

Week 6

Mon:
Sq - 70kg (154), 80kg (175), 2x3, 90kg (198), 3x3
BBP - 70kg (154), 80kg (175), 2x3, 90kg (198), 3x3
BBR - 77.5kg (171), 5x5
OHP - 50kg (110), 55kg (121), 2x3, 65kg (143), 3x3
Inc DBC - 18kg (40), 3x8
Skull - 40kg (88), 3x8
Rollout (no belt, 10kg plates) - 10kg, 5x5

Needed spot to help me get BB off racks for BBP. Not sure if I should move it up. Maybe I should do some bench lockouts.
Also shins up toward knee getting sharp pain when walking (diagnosed with bi-lateral medial tibial stress syndrome last year), gonna try book physio appointment this Fri because it feels a lot similar to when they fractured.

Edit:
Also this day last week I weighed myself at 76kg (167.2 lb)
Weighed again today and I'm 74.8kg (164.6 lb)
This is why I fuking hate using scales.

Obviously the GPP I did last week contributed to a higher avg. TDEE but surely not enough to put me in a deficit? I'm on 3300 kcal/day as is. Plus I've been naughty and been sneaking chupa chups in when I do my grocery shopping.

[MrCarl.]

In on this! You have got great base for bulking. How are your strength gains so far and how fast did you ramp up the 5x5 weights? Heading out for my first ICF program WO

[Dupes4242]

Looks Good!

[gymjunki3]

hey dude any particular reason why you have your protein at 160g and carbs @ 560g?

I understand you only need 1g per pound but you could lower your carbs.

Curious to know.

will be following and good luck.