Bigjacks road to 190

[BigJack87]

Startin' my first log to help with motivation and help keep my mind on gettin' to where I want to be. Also theres a ton of people here that are more knowledgable in the ways of BB than me and this gives me an opportunity to here some input from them on the way I'm training so I can tweak/get the most from it

Currently

6'0
169 lbs

Arms: 15"
Chest: 40"
Legs: 22"
Forearms: 12 1/2"
Calves: 15"


Goals

Gain 20 lbs, with as little fat as possible.
Add 1-2 inches to my arms and forearms
Add 3-4 inches to my chest
Add 3 inches to my legs and 2 inches to my calves.
Ripped abs

If I had to guess my bf% right now I'd say its about 10%. You can see my abs, but their not crazy defined. As of right now I don't have any cardio in my routine but feel like I should. when (if at all) is a good time for cardio during a bulk cycle?

Diet

Sticking with lots of fresh meats and veggies. trying to stay as clean as possible, but with my schedule I'll probably be in a pinch to hit up fast food a few times. Hate to do it, but a greasy double cheeseburger is better than nothing at all. 2-3 Protein shakes a day. The only supplements I'll be taking are cell-tech and androbolix. For cell-tech 1 scoop in the morning 1 scoop at night. I know it says take 2 scoops, but then the bottle only last 10 days and honestly thats just tooooo much sugar! The andro I've decided only to take on lifting days that way I don't screw around so much with my natural test levels... 2 in the morning, 2 an hour or so before lifting.


Routine

Monday: Chest/bi's/forearms
tuesday: off
Wednesday: back/shoulders/traps
thursday: off
Friday: legs/tri's/forearms

weekend: off

I want to do cardio just not sure when to do it. I need to get some ab work in there too.


I skipped legs on friday and had to do em yesterday, I'll go ahead and post that workout up.

Extensions: 135 x 8, 135 x 8, 135 x 8

Squats: 275 x 7, 290 x 7, 305 x 7 305 x 6, 310 x 12. 310 is all the weight I have I need to buy more.

Calve Raises: 250 x 10, 250 x 10, 250 x 10

Skull Crushers (lieing on the bench): 85 x 8, 85 x 8, 85 x 8

Close Grip Pulldowns: 90 x 8, 100 x 8, 100 x 8

Wrist Curls: 60 x 8, 60 x 8, 60 x 8


Cant wait to hit chest tomorrow and hit it HARD :aargh4:!!!!

 

[p5sky]

nice squat #s.

Your measurements are identical to mine! Good luck in your goal, just remember20 lbs is a lot to grow in lean muscle. Dont get too hooked on the long term goal, set short term goals as well; thats what has helped me.

Look at other sources for creatine to save $$$. I like Green Bulge, Neovar, and just starting (and loving) LG Sciences Anadraulic State (creatine/beta alanine/SERM/AI). I have heard that Ragnarok is good too, but havent tried it. We have ALL used MuscleTech/BSN until we learn that they are overpriced. Many alternatives that are cheaper AND better.

Best advice at your age is to EAT, I grew easily at that time. No need for many test boosters you horny 22 yr old . . . plenty of test at that age. Keep the basics: creatine, protein, multivitamin, fish oil and you're set!

 

[BigJack87]

Ok so today was chest day and I was freakin' PUMPED!!!! Weighed in at 170 on the dot. Ate pretty good all day kept it clean, took 2 andro pills at lunch and 2 an hour before workout (around 7ish). I had so much energy today I decided to go ahead and hit tri's too.


Chest

Decline: 205 x 5, 185 x 5, 185 x 5

Incline: 125 x 8, 125 x 8, 115 x 8, 115 x 8 with super wide grip

Peck deck: 100 x 8, 110 x8, 120 x 8

Crossovers: 50 x 8, 50 x 8, 50 x 8, 70 x 8

Tri's

Close grip bench: 95 x 8, 115 x 8, 115 x 6

Rope pulldowns: 100 x 8, 100 x 8, 100 x 8

Bi's

Death curls: 65 x 8, 65 x 8, 65 x 8

cable hammer curls: 40 x 8, 40 x 8, 40 x 8


Super setted preacher curls (50 lbs) and standing skull crushers (25 lbs) both for 3 sets of 8 just to push my arms that extra bit and finished off with 3 sets of 8 on wrist curls (60 lbs). I only did it with my left arm though since its lagging behind the right.

Pump was awesome, measured my arms after the preachers and they were at 5 3/4! I am concerned about my chest though, I can't get it stronger, or hardly bigger. Maybe its just slow growing. I started with the 205 while I was fresh but barely got it for 5 so dropped it back down to 185... ARGHHH!!!

p5 - Thanks man, my legs are gettin' there, gotta get some more weight lol. I've been wanting to try a diff. creatine product but I already have some cell tech so I'm just gonna go with that for now.

I'll get some pics up sometime this week. Can't wait for wednesday! YEAHHH BUDDDYYY!!!!

 

[BigJack87]

Arms are still tight from last night and my chest is the most sore its been in a longggg time. So I figure I hit it good lol. weighed in today at 170.5 :head:

 

[Obsidi8n]

I'm on this man.. Good luck!

 

[BigJack87]

good to have ya bro.

'Bout to tear it up for back day! Even though I HATE DL's... I'm excited for em tonight! gonna see if I can beat my personal best.

 

[BigJack87]

Killer workout tonight.

Deadlifts: 205 x 8, 255 x 8, 275 x 7, 285 x 6

Cable rows: 140 x 8, 150 x 8, 160 x 10

Front Pulldowns: 80 x 8, 80 x 8, 80 x 10

DB Rows: 45 x 8, 45 x 8, 45 x 8

Bent over DB laterals: 10 x 8, 10 x 8, 10 x 8

Overhead press: 95 x 8, 95 x 8, 95 x 8

DB shrugs: 45 x 12, 45 x 12, 45 x 12


Feelin' big! I was sweating a TON though, Weighed in this afternoon at 171 lbs, post workout 168 lbs.

Post workout meal was 2 scoops of whey with a banana in 12 oz of 2% milk and 8 oz of grilled chicken breast

 

[BigJack87]

Skipped legs yesterday and after being on my feet all day at work (work at a paintball field) decided to go light tonight.


Extensions: 135 x 8, 135 x 8, 138 x 8. then 2 sets of 8 w/ the 45 on my right leg (its lagging a little, I think its a little shorter or something... really hope the problem doesn't get more noticeable the bigger I get)

Squats: 225 x 10, 225 x 10, 225 x 10.

calf raises: 225 x 12, 225 x 12, 225 x 12.

One legged squats (right leg): 135 x 8, 135 x 8, 135 x 8


btw got to meet the carolina panthers own deangelo williams today! he came out to play some paintball :head:

 

[CTDeuce]

gotta agree with sky that Ragnarok is where you wanna be at for your creatine source. Check out all the extra's you get as well as the solid amount of creatine at an awesome price. Also comes in caffeine and non caffeine versions!

Good luck with the log brother!

 

[BigJack87]

Did chest and arms on monday and today. Pretty much same workout.

Incline: 145 x 8, 135 x 8, 135 x 8

Peck deck: 120 x 8, 120 x 8, 120 x 8, 70 x 12

Death curls: 60 x 8, 60 x 8, 60 x 8

Tricep pulldowns: 100 x 10, 100 x 10, 100 x 10

Cable Hammer curls: 50 x 8, 50 x 8, 50 x 10

On monday did over head press, 3 sets of 95 x 8.

Havn't felt the urge to pump iron untill today, been goin' through some sh*t with a chick. But that for another thread. also race season starts saturday so I'm gonna be busy with that. Sigh gettin' big is gonna be even more of a challenge.... :31:

 

[BigJack87]

sorry I've been lettin' the log slide guys. Havn't stopped lifting though. I'm not gonna try to go through and post all the info from the last 5-6 workouts, but I'll get back on this with the next workout. Maybe tonight, if I feel like hittin' some weights in a bit. Just been busy/stressed.

And, its getting hard to eat.

 

[BigJack87]

Went heavy tonight, but didnt really feel like I was doing anything. Weird.

Deads: 265 x 5, 265 x 5, 285 x 5, 285 x 5, 310 x 1 (just couldnt get it up more than once, wanted 5 but just couldn't pull it.)

bent over BB rows: 145 x5, 145 x 5, 145 x 8

cable rows: 140 x 8, 140 x 8, 140 x 8

Front pulldowns: 140 x 8, 160 x 8, 175 x 8

Reverse incline flyes: 10 x 8, 10 x 8, 10 x 8

DB laterals: 25 x 8, 25 x 8, 25 x 8


Notes: I always get a little light headed when doing deads but I got realllllly light headed after picking up the 310 and just layed down and almost blacked out. heart was beating weird too.

 

[Sinon]

Your one year older than me, one inch taller, and weigh one pound more. Lol we are about the same strength, and my goal is 190 as well. Good luck man

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[p5sky]

Went heavy tonight, but didnt really feel like I was doing anything. Weird.

Notes: I always get a little light headed when doing deads but I got realllllly light headed after picking up the 310 and just layed down and almost blacked out. heart was beating weird too.

I did deads last week too and the same feeling when I pulled 295. Try 20 rep squats and see how you feel!

Good numbers, keep it up

 

[BigJack87]

sinon - lol just the genes some people get. You'll probably look alot more filled out than me since your a little shorter though. An inch may not seem like much but it can make a big difference in someones physique.

sky - Weird thing is I used to hate (and I mean HATE) deadlifts and squats, but now their in my top 5 fave lifts . It's a good thing cause you can't truely get big without doing them. Thats what my lifting partner doesn't understand, he doesn't do either, just bench and some isolation lifts/pulls for his arms and shoulders. Its frustrating watching him do the same thing day in and day out and then look in the mirror and wonder why hes not getting anywhere.




Hittin' chest later :head:

 

[BigJack87]

No liftin' partner tonight, had to go lightweight on bench.

Incline: 135 x 8, 135 x 8, 135 x 8

Decline: 135 x 8, 135 x 10, 135 x 12

Peck deck: 120 x 8, 120 x 8, 120 x 8

Incline dumbbell curls: 25's x 8, 25's x 8, 25's x 8

Cable hammer curls: 50 x 10, 50 x 10, 50 x 12



Notes: Even though went light had a pretty good pump from just keeping good form.

P.W. shake: 2 scoops whey, 16 oz 2% milk, 4 tbsp chocolate ice cream.

P.W. weight: 173 lbs (with clothes on)

 

[p5sky]

I never have a w/o partner . . . I still go heavy. Learn your limits; I always know when I can get 1 more rep if I push, after that I do 4-5 partial reps and get a great pump & burn.

What time are you working out? Be careful with the ice cream, very fattening but GOOD.

Hey, what are Death Curls?

 

[BigJack87]

I usually lift around 7 (give or take).

Death curls are this thing me and my cousin saw this guy doing on youtube and decided to try, well it killed the biceps (in a good way!) so since we didnt know what they were called we nicknamed them death curls lol. How he did it was with a barbell, start from the bottom then come up untill your arms are parallel with the ground, do it for 3 reps like that then at the the top of the 3rd rep hold for 3 seconds, repeat x 8. with good form the pump is amazing!


Did back tonight

Deadlifts: 295 x 6, 295 x 6, 275 x 8

cable rows: 160 x 8, 160 x 8, 160 x 8

Bent over rows: 135 x 8, 135 x 8

Front pulldowns: 160 x 8, 175 x 8, 175 x 8


PW weight 170 with clothes on. either my scale is jacked up or my weight is really jumping around alot aranoid:

 

[p5sky]

Have you ever done 21s?

7 reps to bottom half reps
7 top halfs
7 full ROM curls

They KILL

 

[Trapstar]

someone told me that 21's were worthless, they don't seem lke it though

 

[BigJack87]

Yeh I love 21's. When I saw the guy doing D. curls I actually thought it was some kind of variation of 21's.

I've heard if your over 6 foot that regular BB curls won't do much for you. The way it was explained it had to do with the length of your arm and the leverage it created or something like that. Don't know how much truth is behind that though.


Did some arms on monday and chest on tuesday

Monday:

BB curls: 95 x 8, 95 x 8, 95 x 8

Tricep pulldowns: 120 x 12, 120 x 12, 120 x 12

Cable hammer curls: 70 x 8, 70 x 8, 70 x 8

Overhead skull crushes: 75 x 8, 75 x 8, 85 x 8

Preacher curls: 50 x 12, 50 x 12, 50 x 12

Laterals: 10's x 12, 10's x 12. 10's x 12

Tuesday:

Incline bench: 145 x 6, 145 x 6, 145 x 6

Peck deck: 120 x 10, 120 x 10, 120 x 10

Cable crossovers: 50 x 10, 50 x 10, 50 x 10


Weight yesterday was 169, AUGHHH!!!! I need more FOOOOOD!!!!


Tomorrow = legs

 

[p5sky]

How come the laterals with the arm workout?

I would toss in another press instead of the 2 fly movements, better for mass. The fly movements are great for shaping. I also like DB pullovers, they really work the upper chest.

 

[BigJack87]

just felt the need to hit shoulders a little.



Worked the wheels yesterday.

Leg extensions: 125 x 10, 125 x 10, 125 x 8

Squats: 255 x 10, 275 x 6, 275 x 6, 275 x 12

Lunges: 135 x 8, 135 x 8, 135 x 8

BB calf raises: 155 x 12, 155 x 12, 155 x 12


Crazy sore today. It's hard to walk around lol.

 

[BigJack87]

Ok so its chest day.

And I've been thinknig alot about my training lately. I'm just not growing like I should. Somethings wrong, not sure what, My diet is pretty clean, maybe to lean though? I guess I should post specifics up and see what you guys think. But maybe the way I'm training is the issue? The most I ever grew was the summer I started lifting when I was 15, went from 132 lbs to 155. Thought I was huge lol. Anyway if I'm gonna hit 190 I gotta change something. Not ready for anything hormonal yet though, still gonna wait a couple years for that.

well.... time to lift :head:

 

[BigJack87]

focused on hypertrophy tonight. I don't think I've been doing that enough, especially with chest.


Incline: 135 x 6, 145 x 6, 145 x 6, 135 x 5, 135 x 5

Decline: 155 x 6, 135 x 8, 135 x 8, 135 x 6

DB flat: 35's x 8, 35's x 10, 35's x 12, 35's x 10, 35's x 8

Peckdeck: 120 x 8, 70 x 8, 70 x 8, 70 x 8, 70 x 8..... did a final set with left pec for 12 since its lagging a little.

Tri's were pretty burnt at this point but threw in some pulldowns anyway.

Tricep pulldowns: 70 x 12, 70 x 12, 70 x 12

PW weight = 168

PW meal = Protein shake with 12 oz of nonfat milk and a roast beef sandwhich. approx. 52g of protein.


Notes: Good pump. Felt like I actually worked my chest tonight. Hopfully gonna get some growth out of it!!!!!!!

 

[BigJack87]

Today my chest definitly felt fuller!

And I've been pounding back food like crazy! Bout to eat again then hit the hay.

weighed in at 173!

 

[Sinon]

You don't smoke do you? My biggest problem is I can't kick the habit. Its hella hard to have any good gains.. 171 now though. Slow but better than nothing.

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[BigJack87]

Big negative on the smoking. Not for me. GL trying to quit bro.

I think my biggest problem is wanting to go heavy and keeping the reps low. I read a thread the other day on here that said if your an ecto this won't work well for you. Which probably explains why I havn't gained much apart from the newbie gains I had when I was 15. So I'm gonna keep my reps 8-12 and my sets in the 4-5 range, especially for chest!