AdamWW's Perpetual Bulking Log - The Time Has Come

[AdamWW]

^i can't believe you put it all on the same pan. Groce. Lol

I then mashed it together and drank it as a slurry

[MarkVI]

IMO phat isn't meant to be followe strictly. Pretty sure layne even says that. I subbed exercises and order as it suited me.

I'm just messing with him - I change a lot of things and omit an entire leg day! Though I do think the order is really well laid out and I can't think of a better way to go about it.

^i can't believe you put it all on the same pan. Groce. Lol

That's the way to eat! One Massive dish of manliness



You're missing out on some AWESOME training dude....seriously.

[ErikTheElectric]

Hope you were able to find a routine that you liked adam. Did you end up choosing to go with PHAT?

Hope all is well with you bro! Almost had a /bertstare moment when I scrolled down on your page.. not used to food p0rn up in this bish!

adios amigo!

[psychodiver9]

I agree on the order Alex. But cookies and fish? No thanks

[AdamWW]

Hope you were able to find a routine that you liked adam. Did you end up choosing to go with PHAT?

Hope all is well with you bro! Almost had a /bertstare moment when I scrolled down on your page.. not used to food p0rn up in this bish!

adios amigo!

HAH!! Nice. Yeah I don't usually post food but I might start from time to time.. that was one of my BORING meals.... been busy lately and haven't had time to cook all fancy

I did end up with a modify PHAT routine, and so far it's been great except my muscles and joints are still adjusting to the added volume... but so far so good!

I agree on the order Alex. But cookies and fish? No thanks

Hah, I just put it in the same dish to the picture... not like I stacked the fish on the cookie.

Loooooooool, Adam, I make the same dish sans cookie, haha. Try it with some bruschetta sauce.

Good, simple stuff... you can't go wrong with dat dere bro-style Meat, Rice, Veggies

[AdamWW]

Strength is still very much adjusting to the new routine... and yesterday's leg workout was a testament to that! Did Legs/Hyper... but ended up lower on some of the exercises for reps because I was still damn sore!!!

Did cardio in the afternoon, about 25min, and then a nighttime workout.


SQUATS

135x5
185x5
195x4
195x4
185x5

LEG PRESS

3ppsx10
3ppsx8
3ppsx8

SINGLE LEG PRESS

1ppsx10
1ppsx8

LEG EXTENSION

80x12
80x12
80x12

STIFF LEG DEADS... pretty damn slow on the downward motion

155x8
135x10
135x10

SEATED HAM CURL

150x12
150x12

STANDING HAM CURL

50x8
50x7

STANDING CALF

3 Sets of 15-20

SEATED CALF

3 sets of 15-20 with 90lbs.


Like I said, strength is still adjusting, but i'm liking the routine! The hypertrophy days feel almost like a damn cardio workout, so my stamina is through the roof even in the evenings!

Going to play 9-18 holes tomorrow which will be my exercise for the day. Happy trails everyone.. might post a dinner photo later.


Macros planned for today are:


80f
600c
250p

[AdamWW]

BAAAAAAACK HYPPPEEEERRRRRR TROPHY. 24 Sets.

Yeah it was.


CHINS

3 Sets of 10 at bodyweight... very slow downward motion

BENT OVER ROW

155x10
155x8
155x8

DB ROW

3 Sets of 10 with 70lb

CLOSE GRIP PULLDOWN

150x8
140x8
140x8

SMITH MACHINE SHRUGS

3 Sets of 15-20

SEATED BB OHP

95x12
95x9
95x9

LATERALS

17.5x15
17.5x12
17.5x12

UPRIGHT SINGLE-ARM CABLE ROW

45x20
45x15
45x15


Got some sweet burn on those upright rows.. oh yes I did...

Knocked out 30min of cardio on the bike in the afternoon too.

Post-Workout Dinner:

10oz Tilapia
1.5 Servings White Rice
Mixed Greens
1 Small Tomato
1/2 tbsp olive oil
6oz Alexia Sweet Potato Fries
Ketchup
Jamba Juice (16oz Strawberries Wild)

[AdamWW]

Little Post-Cardio Lunch. Did 25 min on the bike... got a good sweat.



8oz Tilapia
300g potatoes
Spring Mix
1/2 tbsp Olive Oil
1 Cup Frozen Berries
1 Serving Natural Cheetos

also had a scoop of trutein.

Macros:

910 Calories
22f
98c
80p

[AdamWW]

Man, this PHAT is going to take some getting used to! Back was WAY too sore, still, to do any lifting with it today on my power upper day.

Tried even just some chins, couldn't do it. So, it'll need to rest until hyper day, etc.

Also, my shoulders were fried, blah blah.. wah wah.. boo hoo.



Well FAAAAAKKKKKKK THAT... Chest, Delts, and Arms power ANYWAY.

Lost some strength obviously because i'm still sore when im working out, but i'm sure gains will come soon... just gotta get through a few week (or so I hear!).



Lets get her dooooon:



BENCH PRESS

135x5
185x3
225x1 (probably had another 5lbs in me... but my left shoulder.. hot DAM the burn)
225x1
215x1
215x1

SEATED OHP - BARBELL

135x1 (yeah, ouw... not quite there yet)
115x3 (tweaked the shoulder a little on lift-off...)
115x5
115x5

DIPS (TO FULL DEPTH... SLOW DOWNWARD MOTION.. ABOUT 3 Seconds)

BW x 10
BW x 10
BW x 10

SEATED HAMMER CHEST PRESS

Close Grip -- 1ppsx8, 1ppsx8
Wide Grip -- 1pps x 8, 1ppsx8

SEATED DB CURLS

35x8
35x7
35x7

INCLINED DB SKULLCRUSHERS

25x12
25x8
25x8
25x8

CLOSE-GRIP PUSHUPS

2 Sets to Failure

AB CRUNCH MACHINE

3 Sets of 15 Reps

Now, i'm non-to-pleased about that 1rep bench, but all in all it coulda been worse. Considering how sore I was, no spotter lift-off, etc.... i'm OK with it.

Post-Lifting dinner consisted of:


6oz Chicken (COoked)
3 Slices Sprouted Gain Bread
32g Almond Butter
1 Tbsp STrawberry Jam
4 Veggie Egg Rolls
ROmaine Lettuce
1/2 Serving Natural CHeetoes
Handful of Croutons
Dab of Italian Dressing




But.. i'm still a little hungry, so... might need to snack on some cereal

[AdamWW]

Feeling thin, liquid, loose after my power leg day.

Completely forgot that going heavy on squats kills my shoulders because mine are pointy... never again Was going to try for a 1rep PR at 285, but it hurt too damn much just warming up. Also still just sore from the training change. However, still a solid workout I think


Warm-Up: Stretching and 5min on the bike + some reasy quad extensions

SQUATS

135x5
185x3
225x1
245x1
225x2
225x2

LEG PRESS MACHINE (Pin-Loaded)

4 Sets of 8-10 going pretty heavy

QUAD EXTENSIONS

95x10
95x10
95x10

STIFF LEGGED DEADS

185x6
185x6
185x6 (First time keeping at 185 for all sets)

SEATED HAM CURLS

165x10
165x10
165x10
165x10

GLUTE-HAM RAISE (first time trying these... couldn't even do a single one without holding myself up)

2 Sets of 8... but I cheated

STANDING CALF

3 sets of 15-20

SEATED CALF

3 Sets of 15 with 100lbs


Tomorrow is just some cardio.. easy crap. I'm going to go big with the eats tomorrow... just not feeling as filled out as I should.. need more carbs.

600 should do it

Also considering trying to beat my calorie max... never had 5k in a day that I recall since counting macros.. so, might try for 5k



NIGHT

[ELLSKIES]

Hey Adam, long-time lurker here. Mirin your progress! Just wondering, and I apologize if I missed it, but, what supps do you use, if any? Creatine? Fish oil? Multi? Just curious. Keep killin' it!

[AdamWW]

Hey Adam, long-time lurker here. Mirin your progress! Just wondering, and I apologize if I missed it, but, what supps do you use, if any? Creatine? Fish oil? Multi? Just curious. Keep killin' it!

So glad you decided to chime in!

I do take a couple supps, some of which alternate on and off whenever I feel the desire, but I basically always take:

Fish Oil (3 Caps per day or the equivalent of 3 total grams)
Creatine Mono (5g per day)
and right now i'm taking a multi (orange triad) but only take 2 pills per day (one at bfast and one at dinner).

Other than that, I go off and on on some others like d3, CoQ10, Hawthorne Berry, etc.

Never been too into the pre-workouts as I have some stomach things that make me feel sick on them.

Also I do take a little whey here and there to hit my protein.




I will certainly keep killing it I'm hoping to reformat my posts a little and be more proactive in posting videos, picture updates, and food pictures to get everyone engaged. I'm hoping to gain some serious size this year and break the 200lb mark... so far it's going great.

[ELLSKIES]

So glad you decided to chime in!

I do take a couple supps, some of which alternate on and off whenever I feel the desire, but I basically always take:

Fish Oil (3 Caps per day or the equivalent of 3 total grams)
Creatine Mono (5g per day)
and right now i'm taking a multi (orange triad) but only take 2 pills per day (one at bfast and one at dinner).

Other than that, I go off and on on some others like d3, CoQ10, Hawthorne Berry, etc.

Never been too into the pre-workouts as I have some stomach things that make me feel sick on them.

Also I do take a little whey here and there to hit my protein.




I will certainly keep killing it I'm hoping to reformat my posts a little and be more proactive in posting videos, picture updates, and food pictures to get everyone engaged. I'm hoping to gain some serious size this year and break the 200lb mark... so far it's going great.

Thanks! Looking forward to the show! This will be fun to watch, plus it motivates me to lift harder and eat MOAR! )

[AdamWW]

Thanks! Looking forward to the show! This will be fun to watch, plus it motivates me to lift harder and eat MOAR! )

Then you'll be glad to know I smashed about 200g carbs in dinner tonight... not a single fak was given

[ELLSKIES]

Then you'll be glad to know I smashed about 200g carbs in dinner tonight... not a single fak was given

I so wish I had your testosterone (no homo)

[AdamWW]

I so wish I had your testosterone (no homo)

I was pleasantly surprised! At the same time, i've heard that apparently any test levels within the normal range (especially 600+) yield essentially the same potential for muscle building since you're in the normal physiological spectrum. If you enhance that with drugs, obviously, it's a different story... but I don't know if there's any study showing that 600 is worse than 800 in the long term or not.

[AdamWW]

Already did some AM cardio, and going to either lift during lunch time or do 20min or cardio and then lift in the PM.

Today is back and delts Hyper. Going to be an interesting day for sure since my shoulders and traps are STILL dying right now.

Might actually try deadlifting for the first time in a LONG time... might go for a 1rep PR if it feels OK

Otherwise, it's Rows, Rows, and more ROWS!!!!




Todays Macros (planned)

100g Fat
550g Carbs
200g protein

[AdamWW]

ahhhhh man. Back and Delts yesterday. All kinds of, well, sore workouts


CHINS

BW x 16
BW x 10
BW x 9

BENT OVER ROW

155x8
155x7
135x10

....Amazing how I did 185x6 a couple days ago and now 155 feels heavy

CLOSE GRIP PULLDOWN

3 sets of 8-10

SEATED ROW

120x12
120x12
120x12

LAT MACHINE

25 reps at a low-ish weight.

DELT PRESS MACHINE

120x10
120x10
120x10

....This machine was by far the best i've used for shoulders. Felt pretty natural.

LATERALS

15x15
15x12
15x10

UPRIGHT CABLE ROW (Single Arm)

2 Sets of 15


Had a 1500 calorie dinner after.




I'm thinking about changing my meals into 4 instead of 3 so I can more easily fit calories in. It's been a bit rough eating 1700+calorie meals several times a day with reflux

This morning, just did 25min on the bike for good measure.. then breakfast:

80g Oats
180g Greek Yogurt
Cup of Frozen Berries
32g Almond Butter
1 Berry Burst Oreo
Coffee



Delicious!

[AdamWW]

Today was Chest and Arm Hyper.... plus did squats as I was too ill to lift yesterday.

Despite the damn left delt pain i've been having, strength was SLIGHTLY up in the beginning:

SQUATS

135x7
195x5 (+1rep from last week)
195x4
195x4
185x4

BENCH PRESS

175x7 (+1 Reps from last week)
175x5 (delt began hurting here)
155x8
155x6

SEATED DB CURL

30x10
30x10
30x9

HAMMER STRENGTH CHEST PRESS (lb/side)

55x13
55x12
55x9

SKULLCRUSHER

65x8
65x6
55x10
55x9

CONCENTRATION CURL

25x10
25x10
25x10

ROPE PUSHDOWN

70x13
70x12
70x12

LATERAL MACHINE

50x15
50x15
50x15


Wanted to do more chest work but damn this shoulder pain. Maybe it's from the volume change in the split, but wow it's burning. Also questioning if i'm getting too close to failure on some days.. who knows.

Either way it's done. Going back for some calfs and cardio later probably.

Will post a vid of curls to show arm progress happy with the size gains on them.





still a skinny bitch! But i'm happy with the clamshells showing up in my delts.

[AdamWW]

Glad to have a REST day today.. no cardio planned.. non whatsoever. Going to move a few things into the new townhouse --- official move-in is next weekend. Can't wait.

Just had a breakfast of:

180g F.a.g.e. 0%
90g Oats (raw)
Pineapple (200g)
32g Almond Butter
1 Scoop Trutein mixed into a paste
Sprinkle of trail mix on there
Coffee

Macros for Meal

Fat 25g
CHO 112g
Protein 60g

[aaroB]

still a skinny bitch! But i'm happy with the clamshells showing up in my delts.

myron delts brah

[AdamWW]

Local target had the B&Js Cannoli flavor.. just tried some.

Hopefully I won't just eat the whole damn thing today!

[psychodiver9]

Local target had the B&Js Cannoli flavor.. just tried some.

Hopefully I won't just eat the whole damn thing today!

Why? You need to

[AdamWW]

Why? You need to

Too much of it makes my stomach feel preeettttty nasty... get mad gas from over 1/2 of it.

[determined4000]

Fish Oil (3 Caps per day or the equivalent of 3 total grams)

what strenth?
most normal strength caps provide 300-350mg total epa and dha
That is the only thing that is really important when it comes to your sup
Most if the time you can save $ by buying 3x strength caps and taking 1/3 as many
My caps are 1.5g but with 960mg epa/dha

[AdamWW]

what strenth?
most normal strength caps provide 300-350mg total epa and dha
That is the only thing that is really important when it comes to your sup
Most if the time you can save $ by buying 3x strength caps and taking 1/3 as many
My caps are 1.5g but with 960mg epa/dha

Been using the NOW Ultra Omega 3 for a while which i think is 250dha/500epa, but just ordered some Nordic naturals which is a little stronger. I also eat salmon a couple times a week.

[FitnessCPA]

Glad to have a REST day today.. no cardio planned.. non whatsoever. Going to move a few things into the new townhouse --- official move-in is next weekend. Can't wait.

This might as well be me posting. I'm also moving a few things into my new townhouse and I am also moving in next weekend. Strange. Congrats.

[AdamWW]

This might as well be me posting. I'm also moving a few things into my new townhouse and I am also moving in next weekend. Strange. Congrats.

Nice man. Are you upgrading from an apartment? That's what I'm doing... can't WAIT. Don't even have my own washer/dryer right now.

[snrygo]

resubbed

[FitnessCPA]

Nice man. Are you upgrading from an apartment? That's what I'm doing... can't WAIT. Don't even have my own washer/dryer right now.

Yep, moving out of my apartment. My apartment is very nice, though. It's about 800 square feet, 1 BR, washer/dryer, dishwasher, my own parking spot right outside my door, no neighbors above, below, or to any sides of me. So no complaints about the apartment. Just felt it was right for me to buy.