Mattikus is a-bulkin'!
- 10-28-2009, 04:04 PM
Mattikus is a-bulkin'!
EDIT: Before pics on post # 3, AFTERS on post # 48 on page 2
Hellooooooooooooo (Seinfeld style)
What's up brodas n' sistas, I have been away from the forums about a month now, just relocated from the cold concrete jungle of NYC nyc to the sunny beaches of Florida! Quite a culture difference but damn it is good to be back in nicer weather. (I lived here years ago)
I have been here about two weeks now, getting things situated, starting two new jobs (one in a great gym, yay ) and the movers STILL are not here with our stuff, but despite all that I have begun an intense bulker. I am throwing this log up for all to see, critique, learn and advise.
Diet is, well, big. I shoot for 400 grams of protein a day, sometimes I get there sometimes I don't, but most calories are from clean sources. A lot of fruit, alot of veggies, a little potato, oats, rice, and a ton of animal protein. I got my girl onboard and she is cookin' up a storm for me.
Training: I am taking a slightly different approach then most. I am lifting high volume, lighter weight, and minimal rest between sets so intensity is HIGH. I have already begun this program and it is gonna be brutal hehe. Mostly compound movements during every workout, very little isolation.
Supplementation: Lots of protein of course, I have a nice little concoction of ranom thrown tgether powders that I like to sip on throughout my workout. (Mostly bcaa's plus beta alanine, arginine, and some creatine)
Additionally, I have already started taking a phera clone to get things really movin', along with some formex(good shyte) and Sam-e.
Current stats are about 5' 10" 180 lbs, have ben heavier and bigger so muscle memory will be helping out on this one!
I will get a little more in-depth soon, and have some before pics posted up later. It's GO TIME.
- 10-29-2009, 07:11 PM
10-31-2009, 12:38 AM
Today did chest and back, 10 sets of bench presses, 10 sets of pulldowns, 5 sets of flyes, 5 sets of bent over rows.
I need to get some straps or something because the weight is getting heavy towards the end, my grip is strong but I feel it slipping a little.
After that I went straight to the buffet and had some serious food. Weight has already gone up.........
Here are some starting pics, taken about 2 weeks ago, already looking bigger than these:
11-01-2009, 06:40 PM
Last night was legs. Did about 110 total reps on squats, absolutely killer. My legs were so pumped from squats alone I could barely walk. Back pumps are there too, but not that bad..
Squats were followed by seated leg curls and calf raises, and I did some ab work too. I remember when I used to dread leg day, now I love it! Bring the pain!
Before bed I pounded down a pound of steak and peas, woke up four hours later hungry again. This bulk is going very well, and I have only been going two weeks! I did the right thing with my two new jobs, they give me unlimited access to the gym, and awesome food hehe
11-02-2009, 11:05 AM
11-02-2009, 01:11 PM
I am 5' 10". About two weeks ago I weighed in at 181 lbs, which I am sure has gone up since then. I need to buy a scale, the one at the gym is broken Bodyfat is 11-12 % currently.
As soon as I weigh myself I will let ya know brotha Nunes.
I was limpin around all day yesterday lol. Still hurting a little but much better. Today I am doing a little shoulders and arm work... Will post later
11-03-2009, 01:01 PM
Yesterday did a shoulder and arm routine, simple but still quite brutal.
10 sets of weighted dips, my tris hate me...
10 sets of incline hammer curls... I used a lighter weight than I probably could have, was kinda worried about overtraining the bi's
4 sets of bent over rear delt raises (again, used a light weight in order to maintain perfect form)
And then I did as many lateral raises as I could. As soon as the burn would go away from the previous set, I just went right back into 'em.
Was a great, simple workout, and left my arms in a beautiful painful pump.
11-03-2009, 07:18 PM
I`M 5`9 AND 185(10% bf) , it seems to me your body type is similar to mine, in my particular case I only can do a real bulking if I`m on something that I can inject (lol), or else I have the tendency to become a fat pig
11-04-2009, 08:57 AM
I have seen your pics Nunes, and our bodytypes are similar. I'm guessing you prefer a nice long bulk if you like the injectable route. For bulking, I like to pile on the calories heavy for a 4-6 weeks, take a little break (2 weeks) and then do it again, regardless of what I am taking.
11-04-2009, 04:41 PM
11-05-2009, 10:09 AM
I hear ya Nunes, dieting isn't easy for me either.
Last night was a chest and back day.
10 sets of decline presses, Got ten reps out of each set except the last one.
Followed that with 10 sets of reverse grip pulldowns. 20 lbs aheavier than last time. I hit the 100 reps on this one so will be going heavier next week here, and with chest.
4 sets incline flyes, my chest and shoulders were pretty well shot by this point, so I used a pretty light weight to maintain form..
3 sets of one arm bent bent over rows, 12 10 9
Stretching a little afterwards was good. I was exhausted after the workout, shoved down a pound of steak, cottage cheese, veggies, and some ice cream, watched Species (Mmmm Natasha Henstridge ) and hit the sack. I had a dream where I was angry and throwing plates at a wall.... Strange.....
11-05-2009, 05:13 PM
11-05-2009, 10:05 PM
It is incredibly brutal so diet, proper sleep, and supplementation are key. But damn is it fun to test yourself like this. In the gym I am starting to build a little audience when they see me squatting 255 for 100 reps +, which brings me to leg day which was today...
I started with 255 as I did 225 last time around for over 100 reps. This time around, instead of 10 sets of 10, it was more like 10,10,10,9,8,7,7,6,7,8, then I dropped the weight to 225 and banged out six more reps right after the last one. Each set I only rest 90 seconds before the next. You can imagine how pumped my legs were after this.
This was followed by ten sets of lying leg curls, at 130 lbs. Didn't quite make it to 10 of 10 here, but got close. Generally when you hit 10 sets of ten reps it is time to up the weight.
After this I did some ab work, nothing crazy, mostly lower abs, and then as many one legged calf raises I could handle.
I was getting some back pumps today, nothing unbearable though. I am glad I have the day off tomorrow, the CNS could probably use a little break.
11-06-2009, 01:37 PM
11-08-2009, 02:03 AM
Did some arm and shoulders after work today, was awesome. Nobody in the gym (except for one poor kid that loves to overtrain about five hours six days a week) so zero distractions.
10 sets of weighted dips alternating with ten sets of decline hammer curls. Felt great having such a thick pump going through my arms. I hit ten sets of ten on both exercises, so time to up the weight. Definitely getting stronger
Followed up with bent-over lateral raises and standing lat-raises, three sets of each to failure.
Workout went very well, especially considering how tired I was, but man I crashed hard afterward. As I type this I am ready for bed. I guess the 14 oz ribeye and beans I ate could be contributing also..
11-08-2009, 06:05 PM
11-08-2009, 10:27 PM
11-08-2009, 10:31 PM
11-09-2009, 11:59 PM
Just got back from a gut wrenching chest and back workout, ahhh sweet lactic acid burn...
10 sets of decline db presses once again, upped the db weight by 5 lbs this go-round, and hit every set of ten except the 9th set, where I only got out 8 reps.
The db presses were alternated with 10 sets of chins.
3 sets of incline flyes, with perfect form followed by 3 sets of one arm db rows. I get stronger on these every go-round, I love it!
My arm just wanna go limp right now, I do not even want to raise my hands to wash my hair lol. So all in all, another great day
Time to feast!
11-10-2009, 08:45 PM
10 sets of squats tonite, wasn't feeling it so much tonite so my reps kinda looked like this: 10, 8, 7, 8, 6, 7, 7, 8, 9, 8.
On leg curls I was fine, stronger than last go-round, hit ten on every set with increased weight.
4 sets of leg raises till failure to kill the abs, and about 200 calf raises LOL.
Back pumps were pretty bad during squats today, so I had to take some slightly longer rest intervals than usual. Got one more five-day cycle to go after this one, and then I switch it up for a couple weeks. I gotta admit, I am kinda looking forward to the break from this brutality. LOL
11-12-2009, 02:09 PM
10 sets of decline hammers: 10,10,10,9,9,9,8,10,10,9.
10 sets weighted dips: 10,10,9,9,8,8,8,9,10,9.
The 'neural adaptation' was evident today, as the later sets did get a little easier.
2 sets of shoulder raises to failure, 2 sets of rear shoulder raises to failure.
I actually took slightly less time between sets today, as I was pressed for time. Still went great, felt painfully pumped.
11-12-2009, 05:07 PM
11-12-2009, 10:17 PM
11-16-2009, 10:50 PM
Alright so I almost burnt my house down the other night and my pc is giving me the bsod but I have perservered and hit new pr's in the gym
I am transitioning out of the volume training over the next few days, and into a more 'standard' routine for a couple weeks before hitting the volume again with a couple different angles.
Chest and back day I did some exercises that I haven't done for a while, such as cable rows and cable flyes, plus machine presses and incline barbell presses and pulldowns. My strength on these exercises has increased since I last did any of these about 4 weeks ago, which didn't really surprise me at all
I hit the legs last night and after some warmups with squats I went over to the leg press and hit 3 sets with 12 plates! Good god man my leg strength has increased significantly. They have gotten bigger too...
Today, rest. I will probably take a few consecutive days off over the next week or so, to give the CNS a much needed break. I am quite happy with the strength increases though.
11-19-2009, 08:45 PM
Had a "feel it out" arm day the other day, just did some exercises that I hadn't done for a while, and switched it up a little bit. It was one of those, 'just have fun with it' sessions, resulted in a nice pump. I am already starting to itch a little bit for some more intensive training, but will continue with the break so I can hit it with a vengeance when I start again.
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