So I just completed my first show on October 3rd/2009.
Stats at the show:
Weight - 169lbs
Height - 6'2.5"
BF% - 4.5%
It was the most amazing experience of my life. I am officially hooked to the world of bodybuilding. I am so excited to be bulking with Tommy. It is going to be one wild ride I am sure. I am taking the next year off to train as hard as I can with specific attention being paid to my diet. I am going to be as strict as I can be to ensure that I can gain the largest amount of muscle possible during this bulking session.
I placed 4th in my show out of 5 contestants but the learning experience was something I cannot put a price on. I learned so much about bodybuilding but also about myself.
Started Bulking on Monday October 5th!
Chest/Back
Incline Bench - 5 x 5 with 135lbs
Deadlifts - 5 x 5 with 220lbs
Chest Press Machine - 120 x 8, 135 x 8, 142.5 x 7, 150 x 7
Pull Ups Shoulder Width - BW x 6, 5, 4, 4
Abs - 3 exercises (1 upper, 1 lower, 1 obliques)
Diet
40 grams Fat
115 grams Carbs
245 grams Protein
Supplements
AST 32x Multi Vitamin - 1 morning
Now Super EFA - 2/day
Scivation Sesamin - 2/day
Now Glucosamine, Chondrotin - 1 morning
Now MSM - 1 morning
SNS Creatine Ethyl Ester - 4 caps daily
USP Labs Jack3d - 1.5 scoops Preworkout
Scivation VasoCharge - 1/2 scoop Preworkout
Scivation Xtend - 1 scoop PWO, 4 scoops Intra WO, 2 scoops rest of day
Primaforce Pure ALA - 2 caps Post Workout
Primaforce ZMA - 3 bedtime
I was really excited to start this program and the workout that I did today set me up for what is yet to come. I am going to love putting on some size!
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10-11-2009, 08:22 PM #1
- Join Date: Jan 2007
- Location: Sault Ste. Marie, Ontario, Canada
- Age: 39
- Posts: 40
- Rep Power: 0
The Aspiration to a New Breed of Natural Monster: Training with Sporto
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10-11-2009, 08:36 PM #2
- Join Date: Jan 2007
- Location: Sault Ste. Marie, Ontario, Canada
- Age: 39
- Posts: 40
- Rep Power: 0
Shoulders and Arms
Military Press - 5 x 5 with 100lbs
Standing BB Curl - 5 x 5 with 70lbs
Decline CGBP - 5 x 5 with 135lbs
Rear Delt Machine - 120 x 8, 8, 127.5 x 6
Seated Alternating DB Curl - 35 x 6, 30 x 8, 30 x 8
Skull Crushers - 80 x 8, 8, 6
Legs/Calves
Hack Squats - 5 x 5 with 140lbs
SLDL - 5 x 5 with 185
Leg Extension - 195 x 8, 202.5 x 6, 6
Leg Curl - 180 x 5, 165 x 7, 7
Seated Calve Raise - 140 x 7, 6, 6
Standing Calve Raise - 295 x 8, 8, 315 x 6
Walking DB Lunges - 55 x 8, 60 x 8
HIIT Day
15 minutes Elliptical
15 intervals on spin bike - 45 sec regular, 15 sec sprint
20 minutes treadmill - 3.6mph 6, 7.5, 9, 10.5 incline for 5 minutes each
Chest/Back
Incline DB Press - 60 x 8 (4 sets)
Bent Over Rows - 135 x 10, 145 x 10, 155 x 8, 155x 8
Flat DB Press - 60 x 10, 65 x 8, 60 x 9.5
Hammer Strength Chin Ups - 140 x 12, 160 x 10, 170 x 10
Machine Flys - 120 x 12, 135 x 12, 150 x 10
Machine Rows - 105 x 12, 12, 12
Hammer Strength Traps - 230 x 10, 270 x 8, 320 x 8, 6
DB Shrugs - 90 x 10, 95 x 10
Shoulders/Arms
DB Shoulder Press - 50 x 9, 9, 55 x 7.5
Bicep EZ Curl Standing - 70 x 10, 10, 10
Dips - BW x 10, 10, 8.5
Rear Delts - 105 x 10, 120 x 10, 127.5 x 7.5
Hammer Curls - 30 x 12, 12, 12
Overhead DB Press - 60 x 12, 65 x 11, 10
Shoulder Lateral Raise - 17.5 x 15, 15, 20 x 13
Cable Curls - 80 x 15, 90 x 15
Push Downs - 100 x 15, 120 x 15
Lovin these workouts! I can tell that this is going to be a great program and I can't wait to put on some size from it.
Diet Change on October 10th/2009
60 fat
190 carbs
225 protein
Supplements are still the same as above.
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10-13-2009, 01:55 PM #3
- Join Date: Jan 2007
- Location: Sault Ste. Marie, Ontario, Canada
- Age: 39
- Posts: 40
- Rep Power: 0
Legs/Calves Hypertrophy
Leg Press - 6 plates for 10, 8 plates for 10, 8 plates for 10
Below Parallel Squats - 165 x 10, 175 x 10, 185 x 9
Leg Extensions - 150 x 12, 150 x 9 (then 2 rest pause), 150 x 10 (1RP)
Leg Curl - 150 x 12, x 12, 165 x 12
Donkey Calf Raise - 180 x 10, 270 x 8, 8
Standing Calf Raise - 275 x 10, 10, 10
Seated Calf Raise - 140 x 8, 140 x 8, 90 x 12, 110 x 12
Walking Lunges - 45 x 10, 55 x 10
Chest/Back Power
Incline Bench Press - 155 x 5, 5, 5, 4, 3 (then 2 partials)
Pull Ups Wide Grip - BW x 5 for 5 sets
Bench Press Flat - 135 x 8, 7, 7, 140 x 7
Bent Over Rows - 155 x 8, 165 x 8, 175 x 8, 185 x 7
Hammer Strength Trap Machine - 320 x 8, 8, 360 x 6
Overall the workouts have been great so far. I am really enjoying working on form and concentrating on having a mind to muscle connection. I might not be able to lift as much as I am used to but I am doing in correctly and I am feeling it much more. I am hoping that will stimulate some more muscle fibres therefore increasing overall muscle mass.
Diet
60 grams of fat
190 grams of carbs
225 grams of protein
Supplements - same as first post
Bodyweight is staying steady at around 173lbs! I guess I would rather go up slowly in weight and know it is mostly muscle.
I don't want to go over the 12%BF mark again. Makes cutting so much easy if I decide to do a contest.
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10-13-2009, 02:48 PM #4
Looking good, man. Im thinking I will give the power/hypertrophy split a try after I am done competing for the season. Ive heard Tommy's explanation on the phone and it sounds pretty good. I figure if I try it for a couple months and it doesnt work as well for me, I can switch back to what im doing.....no harm in that. Keep us updated on how its working for you.
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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10-13-2009, 02:56 PM #5
- Join Date: Jun 2007
- Location: Balsam Lake, Wisconsin, United States
- Age: 40
- Posts: 6,860
- Rep Power: 0
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11-06-2009, 06:07 AM #6
- Join Date: Jan 2007
- Location: Sault Ste. Marie, Ontario, Canada
- Age: 39
- Posts: 40
- Rep Power: 0
Hey guys,
I have really been enjoying the power/hpyer split that I have been doing. I am starting the second 4 week phase of the program and all I can say is WOW. Every week the weight keeps going up so that is really all I am looking for. If the weights are increasing the muscle is going to build in order to handle the increased load.
I am looking forward to this next 4 week phase because I have switched up the excerises to even more power exercises. Looking for a great bulk this year.
I have a thread on scivation too so that is where I post all of my training. Maybe I will do some copy and paste to show you the progress I have made.
Have a great day and keep training hard!
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