yoked317
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hey all, just sharing my current bulking cycle. I just started about t weeks ago and plan to go until about mid march, maybe april. I am consuming 5000+ calories a day, and so far between 480-520gms protein, I am also taking in about 300-350 carbs. my current routine is as follows
day1: chest and short hit on tri's
day2:back and short hit on bi's
day3:shoulders and traps
day4:arms(hard hit)
day5:legs/abs
day6: off
restart
my lifts are all heavy besides on my short hit days on bi's and tri's
I usually will warm up any lift with 1x15 then go right in to 1x8,1x6,then 2 x4 and sometimes going to a 2 rep max, once per week I will do a full max on one of the three compound lifts, not only to help build density, but to see my progress. my current max's for the big three are as follows: bench 405lbs, squat 600lbs, and dead 515lbs. also some may question how often I do abs, I am genetically gifted with abs, so I really only tear em' up once or twice a week.
My pre workout shake consists of 27gms whey soy milk and 1/2 cup oats about 35 min before workout, followed by about 8oz of coffee to get a little caffeine, I have veered away from n.o. supps due to bad side effects, and i really think they are just a placebo. I also run for 10-15 minutes pre workout to get my blood flowing. in between sets I try to rest no more than the amount of time it takes my partner to do his set. post workout is followed up with a shake that consists of 1 scoop mass gainer, for the cals/sugar/carbs, and 2 scoops of whey totalling close to 400 cals and about 70gms protein, which I know is a little much.
well thats my bulking routine in a nutshell, I will continue to post my progress.
day1: chest and short hit on tri's
day2:back and short hit on bi's
day3:shoulders and traps
day4:arms(hard hit)
day5:legs/abs
day6: off
restart
my lifts are all heavy besides on my short hit days on bi's and tri's
I usually will warm up any lift with 1x15 then go right in to 1x8,1x6,then 2 x4 and sometimes going to a 2 rep max, once per week I will do a full max on one of the three compound lifts, not only to help build density, but to see my progress. my current max's for the big three are as follows: bench 405lbs, squat 600lbs, and dead 515lbs. also some may question how often I do abs, I am genetically gifted with abs, so I really only tear em' up once or twice a week.
My pre workout shake consists of 27gms whey soy milk and 1/2 cup oats about 35 min before workout, followed by about 8oz of coffee to get a little caffeine, I have veered away from n.o. supps due to bad side effects, and i really think they are just a placebo. I also run for 10-15 minutes pre workout to get my blood flowing. in between sets I try to rest no more than the amount of time it takes my partner to do his set. post workout is followed up with a shake that consists of 1 scoop mass gainer, for the cals/sugar/carbs, and 2 scoops of whey totalling close to 400 cals and about 70gms protein, which I know is a little much.
well thats my bulking routine in a nutshell, I will continue to post my progress.