Bulking '12 Season Full swing

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  1. Pre fatigue high volume week

    Shoulders n tris

    Standing BB press (hands close and in front of shoulders style, "press" not military.
    3 warm up sets, 85 x 12, 85 (8, then rest pause to 12) x 2 more sets. My shoulders were toast after this!

    Seated DB press (hands perpendicular, parallel at top)
    35s x 12- 3 sets
    Rear delt machine-
    50 x 20, 70 x 15, 80 x 12, 90 x 12, 90 x 12
    Lateral raises
    15s x 12, 15, 15, 15
    20s x 12, 12, 12

    CG push down SS underhand press down
    12 reps x 12 reps, 4 sets (tris committed suicide after these)
    French press
    EZ + 25 x 12, 4 sets
    CGBP 95 x 12, 3 sets
    2 sets of dips to fail, elbows close and tucked back
    12, 7

    Grade: A,
    MMC was tough as the fatigue and failure set in but I loved every minute of it. Undulated is by far the best way to train.

    Schedule for high rep pre-fatigue week-
    Today- Shoulders n tris
    Sun- Upper n lower back
    Mon- off
    Tue- Bis n forearms n calves
    Wed- off
    Thurs- off
    Fri- chest n abs
    Sat- legs n calves

    Anyone got a suggestion to blow the living hell out of my back and make me cry before bent over rows?


  2. why do you want to pre exhaust before a heavy compound movement?
    SFW and GFH
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  3. Quote Originally Posted by Inarius View Post
    why do you want to pre exhaust before a heavy compound movement?
    its for undulated training. basically there are 3 week cycles.

    heavy- all week no sets higher than 6 reps. including forced reps and negatives. all compounds.
    exhaust- high volume, every set no less than 12 reps.
    mid range- compounds and some isolation in the 8-10 range, leaving one solid rep in the tank focusing on MMC with compound movements


    this week was exhaust training so the goal is to break down the muscle as hard as possible. no better way than taxing it hard with a direct isolation and then forcing the muscle to work in a compound movement.

  4. High volume back day

    Pull Ups- 12, 8
    Lay pull down
    115 x 12, 130 x 12, 130 x 12
    Behind neck pull down
    100 x 15, 115 x 15, 115 x 12, 115 x 15
    T-bar machine rows
    55 x 12, 55 x 12, 45 x 12
    Seated rows
    115 x 15, 130 x 15, 145 x 15, 155 x 12, 155 x 12
    V-handle pull down
    100 x 15, 115 x 12, 130 x 12

    Rack pulls- bottom pins about 6 inches from ground
    225 x 12, 275 x 12, 315 x 12, 335 x 10, 225 x 12,

    Weight 178, up 2 lbs from last weigh

    Pre-workout meal- attached image
    Post workout- 1 scoop syntha 6, 1 chicken breast and a carb
    Attached Images Attached Images  

  5. Get me in on this. Just get big through summer and not care - I'm all about it. I know youre in Cali but in the metropolitan NE people could care less if you have abs but 20" arms and tree trunk legs are always en vogue.

    Quote Originally Posted by Inarius View Post
    why do you want to pre exhaust before a heavy compound movement?
    Better stimulation of Type 2 myofibrilar growth. Kind of a Mike Mentzer approach.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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  6. Quote Originally Posted by OrganicShadow
    Get me in on this. Just get big through summer and not care - I'm all about it. I know youre in Cali but in the metropolitan NE people could care less if you have abs but 20" arms and tree trunk legs are always en vogue.

    Better stimulation of Type 2 myofibrilar growth. Kind of a Mike Mentzer approach.
    Trust me I'm working on the tree trunks! Squatting in 3 different rep ranges will make these bad boys grow like a weed.

    You doing undulated right now bro?

  7. Quote Originally Posted by y0lked View Post
    I absolutely hate ranch. In fact I don't eat any white foods except Greek yogurt and milk.

    No sour cream, no cottage cheese, no mayo nothin!
    I am with you. This pretty much sums up my opinion of ranch and people who use it. The worst are those who put ranch on pizza. Blasphemy.
    NSFW language.

  8. Undulating? You mean like pre fatigue? No, my rep range is pretty stable in a contest prep style. Only with biceps on certain days do I bust a few high rep sets before going in hard. Off season its how I train my legs as well but on an alternating week two day split.Penicillin should not have any effect on your workout except improving you physical capability by bringing you back to optimal health. Looking to see how you fare with M-Stak. Good stuff, I cant do the red pill though.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  9. Quote Originally Posted by OrganicShadow View Post
    Undulating? You mean like pre fatigue? No, my rep range is pretty stable in a contest prep style. Only with biceps on certain days do I bust a few high rep sets before going in hard. Off season its how I train my legs as well but on an alternating week two day split.Penicillin should not have any effect on your workout except improving you physical capability by bringing you back to optimal health. Looking to see how you fare with M-Stak. Good stuff, I cant do the red pill though.
    no just undulating bodybuilding in general but i guess you powerlift. M-stak is alright, i think its more of a cutting stak than a bulking stak. I like it, its not amazing. But its nice boost every once in a while. Im pretty imune to the red pill now. I LOVE the red pill, and sometimes just buy m-stak just for it! But sometimes it doesnt do much for me.... i have a high caffeine tolerance.

  10. 2.5 cups whole milk and 3 tbs peanut butter and its time to let the natty hgh set in

    Need to take Sundays off from now on to cook for the week. Didn't get my breakfast made for tomorrow.

  11. No I bodybuild although I woud love to get into a powerlifting event one day. Ugh, gives me migranes I've never experienced before to where I can't finish a workout. The only time I couldn't deal with the stims. I saw it more for bulking - does well but, for the money, I found other things that suit me better. I dedicate Sundays to football and mass cooking sessions.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  12. Quote Originally Posted by OrganicShadow
    No I bodybuild although I woud love to get into a powerlifting event one day. Ugh, gives me migranes I've never experienced before to where I can't finish a workout. The only time I couldn't deal with the stims. I saw it more for bulking - does well but, for the money, I found other things that suit me better. I dedicate Sundays to football and mass cooking sessions.
    Oh nice. I would imagine Undulated works best during off season. I bet it would be hard to stay dialed in with it preparing for an upcoming show. What would you recommend instead of m-stak? Im about to start Anabeta and Endosurge for specifically libido. And then possibly go the DAA erase pro Anabeta route later. Hell yea!

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    still hungry after that so i ate my box pasta that i was saving for my other steak but looks like the body needs fuel. high carb day

  14. Mmmm food porn.

    For size gains? This season I went with IGF2/NeoVar/TestoPro, RPM/Hemavol preworkout, I also keep Gut Health, Liver 40, and Lipo-PM as staples year round. Universal Real Gains as my weight gainer. I have Erase and never used it. I can dig out the before/after pictures. When I'm willing to open the wallet Chaotic Labz Annihilate is the most baller natty T boost I've ever ran.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  15. Quote Originally Posted by OrganicShadow View Post
    Mmmm food porn.

    For size gains? This season I went with IGF2/NeoVar/TestoPro, RPM/Hemavol preworkout, I also keep Gut Health, Liver 40, and Lipo-PM as staples year round. Universal Real Gains as my weight gainer. I have Erase and never used it. I can dig out the before/after pictures. When I'm willing to open the wallet Chaotic Labz Annihilate is the most baller natty T boost I've ever ran.
    thanks for the info, id like to see the pics on those. might have to check out that annihilate in a little while.

  16. just got it in the mail!! Gonna start it tonight while on my last week of m-stak. 180-190 in 5 weeks?!! yeaaaaaa
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  17. 1 pound turkey bacon and a poptart
    12oz steak and 1/2 can baked beans
    7 eggs and 1 cup of rice
    2 cups whole milk
    1 bowl cereal

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    had coffee and 2 donuts for breakfast
    today is pizza buffet (usually about 2k calories)
    then chest bis and calves workout 8-10 reps

  18. Will be abandoning this log for my Anabeta/Endosurge log found in my sig.

  19. not a great diet day. was busy taking care of car things, had to get tint fixed and taken into honda to check out the srs light (srs). haha anyways feeling good today after a solid 50g protein worth of salmon and rice last night. About to hit a nice squat workout then do a little hw and then i finally get to play some new Black Ops II tonight while i pack in the calories woot woot!

    Something about gaming makes me eat like crazy! Theres gonna be alot of nights coming up where its full on work/cook/lift/eat/cook/game/eat

    lol



  20. ahhhh good to be back! if you missed out on my lulzy anabeta/endosurge log you can check it out here
    Blood Sweat and Guts Anabeta/Endosurge log

    Well i will get a retuning weight tonight before heavy squat day. In case you need a recap you can check out my final post in the supp log to see whats been going on the last month or so. As for late, ive been eating a very very good diet. Pushing 4k calories every day logged with myplate and of course food pr0n! I started on PHAT and am loving it! As layne as noted with his routine it can be tweaked and modified as much or as little as you would like in order to find what works best for you. I think the program style is awesome! Alternating heavy and hypertrophy on a bi-weekly basis! I dont change the rep range, just the exercises (however keeping compounds and isolations where they need to be based on laynes advice)

    Quote Originally Posted by CountryLiftin View Post
    Yeah it's true, there are a lot of reasons and I bet I forget some, but the sodium allows more water to be drawn into cells by osmosis due to the imbalanced concentrations or something. Electrolytes too.
    Sounds about right! Ill use it towards my advantage! haha

    Heavy Squat workout tonight! Its good to be back and i welcome and thank everyone on my journey as i bulk from 155 to 200! Updated pics coming soon!

  21. PHAT- Heavy Lower body day

    Squat:
    225 x 5, 245 x 5, 245 x 5, 245 x 5, 245 x 5 (decided to go sets of 5 tonight instead of tripples) Need to get endurance up on legs. i was soo tired after 5x5
    Decided to add in a little more pain, hopefully get my conditioning up!
    185 x 10, 10
    All squat reps were done with no pause at top to get max activation in quads

    Switching Lunges
    75 x 10, 10, 10

    Jefferson Squats
    bar x 12, 12 man this was killer AFTER everything, my outer glute was on fire!

    Bench Step ups
    75 x 12, 12

    Shrugs SS Deadlifts
    135 x 12, 12
    185 x 15, 10
    185 x 12, 10
    225 x 10, 8
    225 x 10, 8
    225 x 20 shrugs rest pause

    Seated Calf raises
    2 plates slow and controlled x 12 reps, i did about 6 sets alternating neutral, toes in, toes out and calves were PUMPED!!
    SS every set with 2 PPS shrug machine palms in x 12-20

    Calves abs and traps 2x per week

    Weight: 176

    Post workout: 2 cups (cooked measured brown rice), 2 cups brocolli in olive oil, 2tbs olive oil cooked with 10 oz chicken

  22. can anyone see myplate?
    http://t.co/CD5QN1RB

    other than screen shotting it and cropping it every day i have no idea how to share my calorie log

  23. Quote Originally Posted by y0lked View Post
    can anyone see myplate?
    http://t.co/CD5QN1RB

    other than screen shotting it and cropping it every day i have no idea how to share my calorie log
    Nah man can't see it. Check ur privacy settings on there if you can, that's how you share on myfitnesspal.
    Purus Labs Rep
    www.puruslabs.net

  24. Quote Originally Posted by Randoja View Post
    Nah man can't see it. Check ur privacy settings on there if you can, that's how you share on myfitnesspal.
    i think your right man! i changed it, now check!
    5 slices bacon, 7 egg whites, 3 yolks, 100g oats, 1.5 cups orange juice

  25. I had a pretty solid workout tonight!

    ABS:
    hanging leg raises SS Barbell swings
    8 all the way up 5 1/2s
    10 halves
    10 halves

    BB Bench:
    5x5 @ 185 PR

    Incline DB press
    75s x 8 sloppy so i dropped the weight on 2nd set
    65's x 8

    T-Bar BB rows
    2 45s + 25 x 10
    3 45s x 8 PR
    3 45s + 20 x 6 PR
    3 45s x 12 PR

    Rope Crunches
    3 sets of 12

    Seated Rows:
    135 x 12
    160 x 10

    Pullups
    10, 8

    BB Strict Press
    75 x 8, 8, 8

    DB Hammer Curls
    40s x 10
    30s x 12

    French Press
    50 + ez x 12, 12, 12

    I definitely need to go heavier on my assistance exercises on my heavy days! My mistake. Im underestimating my strength and endurance which is such an Ohh Soo good thing so im not complaining!

    4 PRs set, all on the heavy compound bread and butter sets!!!! Im ecstatic! For once my bench is steadily improving. I think next week i want to add in power cleans somewhere. Not sure where. What do you guys think? as the back power lift? or on leg power day??

    Feeling good! Post workout was 10oz chicken breast and 1.5 cups brown rice. Gonna need about 1k more calories before bed but that shouldnt be an issue with milk and about 2 hours!

  26. Solid stuff dude! Nice. Keep up the good work. And keep eating if you want that poundage!!!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  27. Nice log man, I enjoy the food porn. I enjoyed the volume from PHAT, so glad to see that you are as well. Good luck.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  28. Quote Originally Posted by CountryLiftin
    Solid stuff dude! Nice. Keep up the good work. And keep eating if you want that poundage!!!
    Will do! I used to be able to go a whole day on 1500 calories and never be hungry. Now I'm putting down 3k and starving!! This bulk is gonna start taking off real soon!
    Quote Originally Posted by Sean1332
    Nice log man, I enjoy the food porn. I enjoyed the volume from PHAT, so glad to see that you are as well. Good luck.
    Oh trust me there will be more where that comes from! I seared and broiled my tri-tip steak tonight so I gotz dem proteins for the week. Yea PHAT is a solid routine. I'm loving it even though I've kept the volume down so far. Glad to have you along!

  29. Bout to get a great chest shoulders n tris workout right now then gonna grab some whey and then it's salmon and pasta for dinner!

  30. This is my last week of school. Im excited to be done and ready to focus completely on BULKING!!! (even though im doin work right now)

    With the rough schedule comes a long ass workout tonight. Did Chest, Shoulders, Traps and Tris hypertrophy.

    Upper body power was saturday so everything was a little tender but i knew i would be taking a good amount of rest days off so here it goes.

    DB bench
    65s x 10, 75s x 10, 85s x 8, 70s x 10

    Incline BB bench
    135 x 12, 10, 10 PR reps

    DB flys
    40s x 12, 12
    45s x 12

    Chest Press Machine
    3 sets of 12

    Dips BW x 20, 20

    Seated Smith machine military press (never going back to this)
    115 x 10, 135 x 10, 8, 8

    Lateral Flys
    20s x 12, 12
    25s x 12PR, 12PR <---- PRs on DB flys, making gains everywhere!!!

    Front EZ Bar raises
    40 + EZ, 3 sets of 10 inside grip, 3 sets of 10 outside

    Smith Machine Shrugs
    2pps x 12, 15, 15, 15
    SS Band front raises x 12 each set

    DB Rear Shrugs (roll from front to back, then shrug with your hands behind your waist) **
    55s x 10, 10, 10
    SS DB rear delt flys 20s x 10 15s x 12, 12
    **I need to make a video of this because my buddy just created these and they are unlike any shrug movement ive ever done. Hits the lower traps like youve never even worked them before. This is a new staple in my workout!!**

    French Press
    60 + ez x 12PR, 12 PR
    50 + ez x 12 SS last set with 10 explosive dips

    Center Press Down SS Outer Underhand Grip Press Down
    8 then 12 superset, reversing the order every set for 3 sets

    This workout was "sickening". LOL not once was i tired. I was pumped and fatigued like HELL but not once did i want to sell any rep, set or exercise short. I absolutely LOVE bulking on 4k calories. Im not stopping this bulk any time soon. Just picked up ON WHEY. Been using chocolate for years but i switched to vanilla and its the ****! Vanilla all the whey!

    Obviously with bulking comes a little fat gain, but im not worried one bit. Ive never had a problem loosing fat and im not gaining much of it anyways except around the waist. I know that im gonna have to up the calories when i add a little more weight but right now 4k is the number to beat! Im just high on life right now. If i can continue this to 200 it will be my first successful consistent bulk.


    Weight: 180 FUK YES!

    Food Porn!
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