Jbads high intensity bulking!!

[JohnB46]

Well hey there
haha this is my first bulking log, and I plan to update everyday and stick to it!

Let me tell you a bit about myself
I'm 5'9 161.6 lbs and 18 years old. Exactly one year ago I was 5'9 17 years old and exactly 126 lbs
I had a problem with anorexia and eating. Yes I was a baby. But over summer I started going to a gym I had recently been to and started training with a man named Robert. Basically over a period of about 5 months I put in about 30 pounds and got up to 155. Not to much fat gain was there which I was very proud of, but did gain some. The only type of training I did was circuit training. No traditional one set, rest another set but back to back to back exercises and the only sort of "rest" I would have was some time of cardio. I must say circuit training has become my favorite type of working out.

But anyways, I just came off a small cut and Now weigh 161lbs
about november to january I was on starting strength and gained about 30 lbs in 3 months and it was not alot of good weight.
Currently I have been doing p90x and about to start on the 6th week today, so I figured I'll start off my log here.
I love the workouts but I'm not to sure what I will plan to do once I have completed it. I want to look into Max-ot and 5/3/1 but I also found another circuit workout on this site I'd like to try..

I will be updating daily with food, weight, and workouts. I also do the yoga and stretching and cardio. I feel this is a very good way to keep healthy and life a good lifestyle while keeping fat gains to a minimum since the workouts burn so many calories.

My goals are to become a monster!! Lulz
I would like to reach 200 by the end of the year if that's possible with functional strength. Shooting for around 1 lb a week.

Thought I'd type this on my iPhone while in anatomy class with a total of 5 kids. Very exciting 90 minute class today
will edit later tonight after my workout.

[JohnB46]

Day 1:
well actually day 1 week 6 of p90x
chest shoulders and tris today.
I will be adding and subtracting reps from the first week, they will be found in the ( ) by the exercises

Slow push ups: down slow for a count of 4 and up for a count of 4- 16 total, and 8 fast pushups at the end ( +2 fast pushups)
In and out shoulder flys - 12.5 lbs for 16 reps
chair dips- 30 with one leg in the air ( +5 dips)
plange pushups- 14 reps (+1 rep)
Pike press- 8 reps (+ 5 reps)... used very good form here, when all the way to the floor with the crown of my head
Side tricep raise - 12.5 lbs for 10 reps
floor fly- 19 reps (-1 rep) :[
scarecrow- 12.5lbs for 10 reps
tricep extension- 12.5lbs for 10 reps
two twitch pushups- didnt keep count here, didnt do to good :/
Y- press - 20lbs for 9 reps (+ 2 lbs, -1 rep)
lying tricep extension- 12.5lbs for 10 reps
side pushups - 10 reps (-1 rep)
pour flys - 10lbs for 10 reps
side tricep extension - 10lbs for 10 reps
one arm pushups - 7 w/ knees on the floor
Arm circles - 6.25 lbs
throw the bomb - 12..5lbs for 10 reps
clap pushups - 9 (-1 rep)
slow mo-
tricep extension - 10lbs for 8 reps
pushup to one arm hold - 7 (- 3 reps)
fly-row-press - 11.25lbs for 9 reps
floor blows - 11.25lbs

AB RIPPER X

Abs felt good today
missed the last 5 mason twist, which i have hit before. did better on other ab exercises today though. nothing to worry about though.


NOTES: energy felt good throughout, not to sure why some of my reps have decrease, maybe its because the added weight ive put on? or could just possibly be a bad workout day, but non the less, great pump. Arms shoulders and chest were totally blown out.

diet:
7am - 4 egg whites, 1 apple, 1 cheese string, 2 slices turkey bacon, and 1 whole wheat bagel.
10am - 1 bagel, 2 slices whole wheat bread w/ 1 serving roast beef, 1 string cheese, 1 v8, and 1.3 oz avocado
1pm - 2/3 cup of brown rice, 3 oz chicken, 1 v8, 2.3 oz avocado, 1 slice whole wheat bread and 1/2 bagel
3:50 (preworkout) - 1/2 bagel, 1 banana, 1 scoop whey protein
5:30 (postworkout) - 16oz skim milk, 1 scoop whey protein, 1 banana, 1 oz avocado, 1 slice whole wheat bread, 6 slices roast beef
8:30 - 3 oz avocado, 2 oz chicken, 1/3 cup brown rice, 1 cheese string

around 3500 cals, just the way i like it
no macros today, have to finish senior project due tomorrow :P

[JohnB46]

so i made a new diet plan today, but cant start till tomorrow.
i feel like i havent been getting enough "good" protein so i siwtched it up.
ill post the new diet tomorrow
diet today is the same as yesterday exactly so nothing new
will update tonight after plyometrics

Chest and tris are sore from yesterdays workout, seems my chest is always sore.
very irritating because idk why. Oh well, as long as my weight increases its all good.

EDIT:meeeehh, felt like i should go ahead and post my new diet

7am: 4 servings of wheates, 4 oz skim milk, 4 egg whites, 1.8oz avocado
10am: 1 whole wheat bagel, 3 oz chicken, 3 oz avocado, 1 apple, 1 pb sandwich on whole wheat bread, 2 slices whole wheat bread
1pm: 1 1/2 cup of brown rice, and 5 oz chicken
3:50pmpreworkout) 1 whole wheat bagel, 8oz skim milk, i slice whole wheat bread
5:30pm: (postworkout) 2 bananas, 4 oz skim milk, wheyprotein
8:30pm 1/3 brown rice, 3 oz chicken, 1.5oz avocado

break down --- 470 carbs, 234 pro, 70 fat
around 3460 cals
mmmmmmmmmm....delicious... havent had PB in so long i dont remember how delicious it is anymore. cant wait for tomorrow

15 mins till legs are blown.
will post later

[JohnB46]

maannn, that workout killed.
legs are blown out, and physically drained.

workout when alright id say, heartrate was sky high, legs felt alittle burnt out to quickly but its all good. eating around 3600 cals today, added in an extra apple and 1/2 bagel.

tomorrrow is back and bis.
cya then

[JohnB46]

well bi's and back are completely dead from the workout today.

starting off from this morning i weighed in at 160.7 lbs, its alittle over a pound from last week. ill see how much i gain in another week and adjust if needed.

Diet for today went:
8- 1 egg white, whole wheat bagel, 1 apple, 1oz avocado, 2 oz chicken
10:30 - 3 pancakes and 3 scambled eggs (ihop)
12:40 - 3 servings wheaties, 4 oz skim milk,1 oz chicken, 2 oz avocado
3:15 (preworkout) 1 1/3 cup of rice, 5 oz chicken, 1/2 whole wheat bagel, 8oz skim milk
5:15 (post workout) 1 scoop whey, 4oz skim milk, 2 bananas, 1/2 whole wheat bagel, 2 slices bread
and dinner 8:15 - 1/3 cup of rice, 3oz chicken, 1 oz avocado, 1serving peanut butter

Breakdown - 479 carbs, 70 fat, 240 protein.


Back and Biceps
widegrip pullups - 8 (+1), rest 3 more
lawnmowers - 43.5lbs 10reps (+7.5lbs -2reps)
21's - 15lbs (+2.5lbs)
cross chest curls - 15lbs 10 reps (+2.5lbs)
switchgrip pull ups - 12 w/bands
elbows out lawnmower - 43.5lbs 9 reps ( +7.5lbs)
curls 4 the gurls - 15lbs 10 reps (+2.5lbs +1 rep)
one arm concentration curl - 17.75lbs 10 reps (+7.75 lbs +1 rep)
corncob pullups - 1, rest 1 more, 8 with bands (+3 with bands)
reverse grip DB rows - 25lbs 10 reps
one arm curls - 15lbs 10 reps (+5lbs)
static curls - 12.5lbs 8 reps (+2.5lbs)
towel pullups - 3 (+1)
locomotive - 30lbs, 40 (+15lbs)
concentration curls - 12.5lbs 8 reps
corkscrew curls - 15lbs 9 reps
chinups - 2, 12 w/ bands
reverse backflys - 23.5lbs 12 reps (+3.5lbs)
curl up hammer down - 17.75lbs 9 reps (+5.25lbs - 3 reps)
hammer curls - 20lbs 8 reps
widegrip pullups - 11 w/bands
supermans
in and out hammer curls - 15lbs 8 reps (+5lbs - 2 reps)
strip curls - 23.5lbs, 13.5lbs, 7.5lbs 7.5lbs all 8 reps

AB ripper:
Hit all reps, except missing 3 on scissors.
purtty good workout id say today

thought id miss alot of pullups. never been able to do more than 2, now im hitting 8, at my heaviets weight, thats something im very proud of. its all good though, i OWN at pushups
haha well ill update tomorrrow

IM OUT

[JohnB46]

Whats up.just got done with Legs and backs, sorry for not updating yesterday with yoga.
but today was pretty good, legs and blow and had plenty of energy.

Workout went something like...
balance lunges, leg on chair - 15lb DBs each hand, 25 reps each leg ( + 7 lbs total)
squat to calf raise - 15lb DBs each, 25 reps (+10lbs)
reverse grip pullups - Barely got 11, rest 2 more
speed skaters - 25 reps
wall squats - 90seconds, came out for about 3 seconds
widegrip pullups-barely 7, 6 w/ band (+1 w/out band)
stepback lunges - 30lbs, 20 reps (+10lbs)
alt side lunge - 30lbs, (+10lbs)
close grip overhand pullups - barely 3, 10 w/band (-1)
one leg wall squat
deadlift squat - 25 reps
switch grip - barely 4, 12 w/ bands
3 way lunge
sneaky lunges
reverse grip pullups - 5, 7 w/ bands (+5)
chair pose - Very low for full minute
toe roll iso lunge - 25 reps
widegrip pullups - 10 w/ band (-3 w/out)
groucho walk
calf raises - 30lbs each
closegrip pullups - 4 (+1)
80-20 speed skaters
switch grip pullups - 15 w/ bands (-3 w/out)


basically around 3700 cals today.
21% fat, 52% carbs, 27 % pro

cant type out diet fully for today, big anatomy test tomorrow that i have to study for. have to pass since i currently have a 60 % (F) in anatomy -.-.
will update after cardio tomorrow.

[JohnB46]

well ih avne tupdated in a while been really busy.
but ive decided to change my routine to Max-ot. Ive been reading up on Kyles, and Kpipes logs and they have made some great progress with it.

Routine will look like
Sat- legs
Sun-arms
Tues-shoulders
Wed-back
Thurs- chest

Rep range will be about 4-8, and still sorta decideing if i should had the tris with chest and bis with back. hmmm.
anway will update later tonight after workout

Also gonna be taking in around 3.1k cals

[JohnB46]

last time i weighed was 164.0
need to have that added
today was legs.
first workout so i used weights i could get good form out of

Squats
65lbs- 10reps
65lbs - 7reps
105lbs- 5reps
135lbs- 3reps
Working Sets--- 3X4-6
185-6 reps
185-6 reps
195-6 reps
*These felt really good and very light i, ill start off at 200lbs next workout and see how it goes

BB lunges----3X4-8
115lbs-5 reps not such good form after all
95lbs -8 reps
95lbs- 8 reps
* last two sets were much better, and also going to take these out and add in step ups instead.
Leg extensions----2X4-8
125lbs- 8
125lbs- 8
Going to switch this for leg curls
Calf raises----2X4-10
215lbs-10 reps
265lbs-6 reps

decent workout id say. Add weight next week and really get things going.

[JohnB46]

weighed in today at 163.2lbs

today was shoulders and traps, and it was an excellent workout.

seated DB shoulder press
Warmup----
23lbsx11 reps
23x9 reps
33x 6 reps
38x 3 reps
41x 1 rep ---- have to lower warmup weight
Working sets----3x4-6
43x6
43x6
48x4

Side lateral raises
23x8
20x8
20x8

Seated rear lateral raises
13.5lbs-10
18.5x8

BB shrugs
Warmup----
56x10
86x5
Working sets---
136x8
146x5

using old school weights in muh basement. Had alittle slip on the first set on DB presses, pushed weight up, clip fell off, and the 20lbs on the left side crashed. haha i have to find the clips that work :/

tomorrows off day, and i feel like going on alittle 20min jog every monday and thursday... gonna eat around 3.3k so its all good.

[JohnB46]

just got back from a little 10min jog.. still sorta debating whether i should do LIT for about 20mins or Hit for 15...
hmm...
idk
tomorrows back day, so ill update after the workout!

[xKyle10]

subbed, change the layout a bit man, you can steal mine if you want or someone elses, makes it easier to read, or at least space the exercises and bold them or something

[JohnB46]

First back workout, felt really good.
was gonna upload pics of the old school basement gym but forgot to take them, gonna upload tomorrow.

Widegrip lat pulldowns
warmups----
33lbx12reps
66x6
99x2
Working----
121x6
126x6
126x6

1 arm DB rows
53lbx8
53x8
58x6

Vbar pulldowns
110x8
115x7

Uderhand BB rows
96x6
96x8

Biceps
DB curls
warmup----
5lbx10
5x8
10x4
Working---
28lbx8
28lbx6
26x6

Pinwheels
28x5
23x6

Around 3.3k cals today!

[JohnB46]

subbed, change the layout a bit man, you can steal mine if you want or someone elses, makes it easier to read, or at least space the exercises and bold them or something

layout of how i type the workouts?
and thanks for the sub!

[xKyle10]

pinwheels should be a lot higher, do them like this:




its ok to cheat on them, thats how they work....doing them like that added a lot of the size on my bis i gained on my bulk

[xKyle10]

layout of how i type the workouts?
and thanks for the sub!

yeah brah, the one you just posted looks a bit better but id bold the exercises or change the color of them and youre good, also put when you PR

[JohnB46]

yeah brah, the one you just posted looks a bit better but id bold the exercises or change the color of them and youre good, also put when you PR

thanks for the tip on pinwheels, ill try it out next week. And alright ill add in some color and junk. Thanks again

[xKyle10]

thanks for the tip on pinwheels, ill try it out next week. And alright ill add in some color and junk. Thanks again

no prob brah ill give you any advice i have, if you have a q and i dont know the answer ill ask kpipes (dude in vid)....i follow his log on here and he does max-ot, helps me a lot with my workouts and ****

[JohnB46]

no prob brah ill give you any advice i have, if you have a q and i dont know the answer ill ask kpipes (dude in vid)....i follow his log on here and he does max-ot, helps me a lot with my workouts and ****

oh yea dude, ive been lookin at his log hes massive. not to mention strong as an ox
EDIT: strong fail on my part, not sure how to add in colors and things on thread ...

[xKyle10]

oh yea dude, ive been lookin at his log hes massive. not to mention strong as an ox

dudes my hero haha

[JohnB46]

http://www.youtube.com/watch?v=_FmjiMSCphY
This is a vid of me doing Db bench today, i believe its my second set at 53lbs.
Any feedback would be great on form or any comments you have.

My elbows seem to go out wide instead of being tucked inward like on do BB bench, its mostly because i cant tuck them in due to the massive weights that are already up against my sides so i can pinch my elbows in. I still feel a really good stretch in my chest with these nontheless.

also a vid of me doing dips.
http://www.youtube.com/watch?v=yUeFgbjUObs




Chest and Triceps

warmups
13lbs x 12 reps
13lbs x 10 reps
28lbs x 5 reps
38lbs x 1 rep

Working sets 3x4-6
61lbs x 5 reps
53lbs x 6 reps
53lbs x 6 reps

BB incline 3x4-6
66lbs x 8 reps this set was really easy, as well as second, might start at 100lbs next chest day.
86lbs x 7 reps
116lbs x 4 reps this was really heavy, barely got the 4th haha

dips 2x4-8
BW x 8 reps
BW+10lbs x 5 reps Chest was done for here

Triceps

skullcrushers

Warmups

20lbs x 10 reps
36lbs x 7 reps

Working sets 3x4-8

46lbs x 7 reps
46lbs x 7 reps
51lbs x 6 reps

rope pushdowns 2x4-8
50lbs x 4 reps tris had no chance on these haha
30lbs x 10 reps

Good workout today, chest is gonna be feeling it tomorrow
thursday and friday are off, saturday is legs again.

This ends the first week of my max ot log, next week will start putting in PRs.

Also pics of my old school workout area

[JohnB46]

weighed in at 163.2lb this morning no change at all this week.. might up cals or weight a week and see what happends.

Today and tomorrow are off days so gonna take it easy and get some more sleep, probably take in around 3.1-3.2k

[xKyle10]

k couple things, watch this vid and db press like the folloowing: do NOT keep arms out straight (you will hit delts more), and will not work chest. always keep elbows @ 45 degrees and keep wrists at the same angle.



dips are OKAY, but worm on holding squeeze at the top, lean forward a lot more (picture trying to be parallel to the ground almost...try and angle yourself that way and cross legs the ENTIRE TIME, and fold them back, kinda like touching your ass with back of heels). oh ya you mixed up file names on vids lol

also, nice song, i used to jam to this a lot:

[JohnB46]

k couple things, watch this vid and db press like the folloowing: do NOT keep arms out straight (you will hit delts more), and will not work chest. always keep elbows @ 45 degrees and keep wrists at the same angle.



dips are OKAY, but worm on holding squeeze at the top, lean forward a lot more (picture trying to be parallel to the ground almost...try and angle yourself that way and cross legs the ENTIRE TIME, and fold them back, kinda like touching your ass with back of heels). oh ya you mixed up file names on vids lol

also, nice song, i used to jam to this a lot:

Yea man thanks for the tips, i have my elbows at 45 degrees while doing BB (filmed to make sure) but on that DB set just couldnt tuck them. Gonna switch out DB for BB since its better form, not to mention i get to do more weight

[JohnB46]

Wieghed in at 162 today
ffffuuuuuuuuuuuuuuuuu
ehhh down1lb for 2 days ago lol
anyway woke up and had to visit my cousin who got out of jail
on 10k bond after commiting 2 felonies... Plays soccer for her college with straight A'S.... It's all messed up.. Completely srs..
Anyway will update later tonight after leg workout

[xKyle10]

Yea man thanks for the tips, i have my elbows at 45 degrees while doing BB (filmed to make sure) but on that DB set just couldnt tuck them. Gonna switch out DB for BB since its better form, not to mention i get to do more weight

thats good then, just focus on tucking on dbs, trust me it feels amazing

Wieghed in at 162 today
ffffuuuuuuuuuuuuuuuuu
ehhh down1lb for 2 days ago lol
anyway woke up and had to visit my cousin who got out of jail
on 10k bond after commiting 2 felonies... Plays soccer for her college with straight A'S.... It's all messed up.. Completely srs..
Anyway will update later tonight after leg workout

what did she do? and dont worry about weight. it can fluctuate 3-5 lbs between a few days depending on what you ate and time of day, etc. weigh yourself once a week, at the same time every week and you will see gains. dont weigh yourself every day or more than a few times a week or you are setting yourself up for failure and will get discouraged

[JohnB46]

thats good then, just focus on tucking on dbs, trust me it feels amazing


what did she do? and dont worry about weight. it can fluctuate 3-5 lbs between a few days depending on what you ate and time of day, etc. weigh yourself once a week, at the same time every week and you will see gains. dont weigh yourself every day or more than a few times a week or you are setting yourself up for failure and will get discouraged

Yea I deff feel it with bb and correct form.
Ehh she got charged with intension to sell, forgery, and possesion of weed and *******. She's deff screwed.

[JohnB46]

Week 2 day 1
Legs

Warmups
66lbsx12
66x8
116x5
166x1
Working Sets 4-4x6
201 x 6 PR + 14lbs
201x6PR+14lbs
201x6PR+4lbs
201x6 Added in 4th set, so no pr since last week only 3 sets of squats
got about 2mins rest on the first 2 sets, and about 2mins 30 seconds on the last 2.. I also filmed the 1st set and last set,wil post links at end of page... comments or advice would be appreciated! also ATG squats? i think but not sure.

BB Lunges
96x6
96x6
101x6PR + 5lbs

BB Step ups Replaced Extensions with these
101x6
101x6

Calf Raises
Warmups

101x12
116x10
146x6
166x3

Working Sets
221x10
221x10
226x10 PR +5lbs


Good workout, sweatin buckets today.
ate around 3.5k cals today.

tomorrow is shoulders, will update later.Last set of squats http://www.youtube.com/watch?v=AGEtbdhRDo0
1st set http://www.youtube.com/watch?v=LoB-wb0w1hk

[xKyle10]

Yea I deff feel it with bb and correct form.
Ehh she got charged with intension to sell, forgery, and possesion of weed and *******. She's deff screwed.

good ****, fix it with dbs, more ROM.

sucks for her, dont sell drugs mmmmmmmkkkkkkkkay



solid ass leg workout how do you like step-ups never did those. is it awkward with a bb?

[JohnB46]

good ****, fix it with dbs, more ROM.

sucks for her, dont sell drugs mmmmmmmkkkkkkkkay



solid ass leg workout how do you like step-ups never did those. is it awkward with a bb?

drugs are bad children.

thanks man, yea i liked the stepups, not to bad witht he barbell just gotta balance it, not to much trouble.

[JohnB46]

Major DOMS today on glutes and quads..
Got up from sitting down in church and felt it..
Ohhh
also shoulders today
and also date tonight with a girl I've been crushing on
will post later after date and workout