big bo's fall/winter porr man's bulk
- 10-12-2013, 12:45 PM
big bo's fall/winter porr man's bulk
ok people for today i am starting a log on my fall winter bulk . My goal is to gain around 10-15 lbs and when i go into a shred or cut in April to keep as much as possible. i figure around half of that is pretty good guess. i am not going to say i held onto 15 pounds of muscle because that is pure bull unless you are juicing and have a sh(t load of money to blow on your cycles which i don't . i am a hard working family may with three kids into all kinds of activities and that eat like three people on a mass diet! most of you know where i am coming from because you are in the same boat. when i get supplements from Andro factory i will add them to this log but for now i am only using a pwo and a joint support along as my main source of any supplementation. logs will be ran on both of these fine products when i receive them via the companies sponsoring these logs.
i am currently dealing with shoulder and bicep tendon issues which has stalled me in being able to train as the way i want to , but i am on the 5/3/1 wendler training method as of now using the bodybuilder assistance work added in. this allows me to keep the weight at a moderate level and gain strength through the weeks.
as of today i weigh 177 in the mornings. which is right on target with what i should . 5'8" and freshly 52 years of age.
i train 4-5 days a week 45 minute sessions HIT. minimal rest periods because i keep it high and i don't have time to screw around in the gym . that is for people who don't have a life outside it. i have **** to do. i follow the Dorian Yates way of training in high intensity and get out.
i do very little if no cardio but i may add some on off days preferably walking just to build up stamina for more intense training. this time of year allows me time off (i hunt during the fall around 30 days) so training on these days will probably go to 1 hour and harder.
i am not going to being attaching calories to this log unless i feel it necessary . i don't believe you want to see or hear about what i eat . it will be clean as clean can be but it will be affordable. i expect to put on fat and lose what little detail i have achieved during the summer, but that goes without saying. that is what a bulk is all about. i will work up something of a caloric intake scale of percentages of pro/carb/fat daily just to keep myself in check. i am able to get some carb loaded meal replacement shakes at work to add cals during the day and i am able to consume quite a bit being the executive chef at a college i usually run brown rice, pasta, chicken, beef and fish proteins daily so i have a good amount of clean cals to get during work hours. at home is a different story with money tight and kids to feed i don't have the luxury of knocking down 5 lbs of chicken breast or sirloin or orange roughy daily. i hopefully will be able to eat venison (if i am agood hunter this year) throughout the bulk in the form of steaks and burger.
well that is it for now in a nutshell this is more for me than anyone else but everyone is welcome to join in and follow along. if may not be exciting but i have set the bar for myself and i will not fail at this one. it may sound vain but we all want to turn heads when we walk by. as the Grand Master C.T. Fletcher says," we gonna be some sidewalk cracken' mut$%^&*(ers when we come down the street!
- 10-12-2013, 12:53 PM
10-12-2013, 12:54 PM
10-12-2013, 01:25 PM
big bo's fall/winter porr man's bulk
In my man! You and are about the same size I'm 5'9 172 right now. Great start to the log by the way . My wife went to Culinary School and works in a restaurant and loves it! I do all the cooking at home however lol. I really enjoy it but don't know if I could do it professionally. Which pre are you logging?
Life's a garden, dig it
10-12-2013, 02:02 PM
10-12-2013, 03:24 PM
10-12-2013, 06:16 PM
10-13-2013, 08:46 AM
10-14-2013, 02:59 PM
10-14-2013, 08:30 PM
hit deload legs today along with some light arm movements.
i am not going to complain anymore about my shoulder ya'll know the deal.
75 for 10 for 5 sets
one legged extentions
65-10 for 4 sets
4 sets 15 @75
20,30,30 fpr 10 each arm
dumbbell skulls 25 for 3 sets of 15
**** was burning and a bunch of students had taken over the area by then so i split. legs were toast anyway.
now ice, heat and sleep. great meals with the fam lately . high carbs and protein. got no idea how many cals i'll do a sheet tomorrow and see where i am hitting. just using cups for rice and potatoes normal 4 ounce portions of meat just quadrupling it. haven't check weight i will wait ill weeks end to see. hope i get better so i can start hitting the hard weight. good night boys and girls. should have my flex stuff tomorrow.
10-14-2013, 08:48 PM
Add in glucosamine for rebuilding damaged tissue. Boy I hope your shoulders heal. I know how painful that is.
10-15-2013, 06:51 PM
10-16-2013, 08:06 AM
10-16-2013, 09:06 AM
10-16-2013, 09:10 AM
10-16-2013, 11:47 AM
got doms really bad yesterday and today in my legs from the squats plus even though they have been light they are causing trauma to my rhomboids which is making my shoulder be inflamed. so after reading the article about squats on the home page I have decided to got eh front squat route with the5/3/1 just change up the weight to compensate for it. I wish they had a hack squat machine at the ymca I go to but the only one that has it is the one they won't let me train in because they are *******s. for some reason they won't accept my membership because it is part of my benefit package at work. even though we gave them the building and equipment plus did a 1/2 million renovation to it before handing over the keys. what pricks! they lost thir monster facility to bankruptcy because they don't know how to run it without pissing people off so it serves them right yet they still have the same doucebags working their . they should have fired the whole bunch and started fresh . Ok that is my rant for the day, damn I wish I could train today that aggression would come In handy! gotta let the old body rest up though so I can hit it hard . really need that joint support I am waiting on from formutech. they would help a lot.
10-18-2013, 02:44 PM
well besides the shoulder issues i did hams, abs , calves and chest today
lying leg curls 4 sets 70,60,60,50 last one to failure around 10
seated leg curls 4 sets 90,80,80, 70 to failure
straight legged dumbbell deadlift- 50 lbers for 4 sets 10
ab curl machine 4 sets 15 reps at 70lbs
decline weighted crunches 3 sets 15
lying lower ab machine 45 lbs 2 sets 15
seated calf raises 4sets 25-125
smith machine bench 5/3/1
75,95,115,135,155,165,175 5 each personal best at 175 . i could definitely have done more weight even with my shoulder i believe i could have pressed 200 today if someone would have been there to spot me . 175 wasn't that heavy and i did very slow reps like 2-3 down 2 up. i am amazed at how this system is working for me . this is the first time in aweek i have touched anything upper body. the shoulder is still a pain in the ass, and i believe iwill have to see a specialist for it, but for now i am going to keep up therapy with the chiro it worked before .
finished with decline press 75 4 sets 10
dumbbell flat press close grip 3 sets 20 at 20,25.
shoulder and arms were shot. got in 5 minutes of cardio before workout 3.5 mph on a 5.5 grade to warm up the hamstrings.
did 30 minutes of walking at my son's tae kwoon do class the other night so i am getting in some of that on this to help keep the fat in check. overall been a good time off . got a lot of stuff done and even got in a great workout. can't do better Than that.
son goes for his camo belt tomorrow so we will be there rooting him on. and final day of deer hunting tomorrow evening before back at it at work. have a great weekend fellow iron brethren!
10-19-2013, 07:36 PM
10-19-2013, 08:13 PM
10-20-2013, 10:35 AM
ok got he joint support for formutech yesterday , should have the pwo Fitmax for Performax tomorrow and am still working on Androfactory to get my bulking agents squared away. should be is some sort of stage by mid november.
meals for last night and this morning :
1 lb chicken tenders( baked)and a baked potato , formutech flexible in 10 ounces of water , coffee.
two wheat germ pancakes with sugar free syrup and coffee + formutech flexible .
off day today , grocery shopping and cleaning up the play ground and stacking wood for the fire pit.
packed up my hunting clothes for another week and back to work tomorrow. i am hoping to get in legs(quads and calves tomorrow evening.
very busy week at work , food shows and kids returning after fall break . no more vacation until november.
shoulder is still a problem , pushed it as far as i could friday with hams and chest . felt great to use my arms again. but will continue to hit my legs two to three times a week to bring them up.
10-20-2013, 06:43 PM
decided to have a little arm and back day here at home just to test the waters a little more.
so while supper was cooking i hit the basement gym.
wide grip pull downs -4 sets super set with reverse close grip pd's- 10-12 at around 80
dumbbell bentover rows 35's for 10-12
skull krushers and close grip press (with same bar) 55 for 4sets 10
cheater ez bar curls 55 4 sets 8-10
hammer curls superset with seated dumbbell curls 3 sets 10-12- 35 lbs
didn't go to far with the bicep tendon . now ice for 20 minutes stim for 20 minutes and dinner
baked potato ,1/2 cup white rice, 8 ounces top sirloin, green beans.
been running about that for my meals equal amount carbs /protein here or there with a cheat meal once a week. ab work the other day is still letting me know i did it which is why i do it! have a good start to your week fellow iron men and women!
10-21-2013, 05:26 PM
Not trying to be a dick. But a ph can help those nagging injuries go away quick fast and in a hurry !
10-21-2013, 06:28 PM
10-21-2013, 10:46 PM
cranked out a shoulder workout tonight .
did the reggie recommended delt destroyers, my shoulders will be in contact with you later, .....holy ****!
talk about frying them, what a finisher!
started with 5/3/1 military press(seated for me)
75 for warm up 10 reps -
went to seated dumbbell press
25 to failure
12 to failure
no weight to failure
3 sets man o man that is awesome
shoulder was tweeked abit but made it through
traps are hurting some right now so i hit the right area with those. they really work the upper back too.
thansk for the tip brother killer really killer.
got my bulk up on the way thanks Andro factory for getting it straightened out. they are getting ready to release sustain and Recover soon . like to get a beta batch of those to see what is what . we will see.
10-21-2013, 10:50 PM
10-22-2013, 01:08 AM
10-22-2013, 12:32 PM
10-25-2013, 06:16 PM
11-01-2013, 10:16 PM
Damn near forgot to keep this up.
Ihave been eatinglike crazy lately trying to add some pounds with nothing happening but my gut coming back. I may have added a pound or two but that is it.
My workouts have been pretty intense so I know that has something to do with it. Started the prohormones Tuesday. Nothing yet but I wouldn't expect it anyway. I am looking at getting some dbol and teen to carry this thing out and a test base for god measure. Got to line up pct first then get the rest.
Meantime eat lift sleep is the plan.
11-02-2013, 07:11 AM
This is our "older lifter's" dilemma: increasing calories puts the weight on the belly area! I'm having the same issue.
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