Bulking '12 Season Full swing

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  1. 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


  2. 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
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  3. 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

  4. 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

  5. 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!
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  6. 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

  7. 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.

  8. 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!

  9. 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!

  10. 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!

  11. Nice workout man. Kill it! I'll be glad to get next week over with.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  12. Quote Originally Posted by CountryLiftin
    Nice workout man. Kill it! I'll be glad to get next week over with.
    Last day tomorrow! I'm pumped.

    Had a kinda ok ish workout tonight??? Only reason it wasn't good was cause my bis were taking all the load on every exercise! Hopefully they will grow due to the pure stress.

    Numbers seemed down too. Not post worthy. Except the weighted pullup sets i did
    BW + 25 x 4, 4, 3 (205lbs total)
    When I got fed up with trying to hit the back at different angles I just went and did some high volume work for bis and fatigued the Fuk out of them till they were popping out of my skin and hopefully next back day will be more productive.

  13. Nice man just keep putting in the hard work and focus. A bad day is just that. Don't worry about it.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  14. Quote Originally Posted by CountryLiftin View Post
    Nice man just keep putting in the hard work and focus. A bad day is just that. Don't worry about it.
    thanks bro. finals are over! Celebrated last night with some girls from school, they wanted fukkin Bud light platnum and shock top. drank 4 shock tops instead of eating, felt like absolute fukking garbage this morning. couldnt even drink coffee lmao! oh well. gonna go watch our boys win the title tonight and probably go out.

    everything will resume saturday as i will gear up for a full on focused bulk. i want atleast 20lbs during my 3 months off. shooting for 190 by Jan 15th and 200 by March 16th (my bday)! Im going to track every single calorie starting saturday starting with 4k and possibly uping to 4.5k towards the end of feb. Im gonna switch off phat for a while and go back to undulated 4 day split and give my body more rest that it needs. Gonna be starting it off strong with heavy legs saturday afternoon! Soo pumped! Gonna be a nice bulk ladies and gents!

    More details later! For now....

  15. Quote Originally Posted by y0lked View Post
    thanks bro. finals are over! Celebrated last night with some girls from school, they wanted fukkin Bud light platnum and shock top. drank 4 shock tops instead of eating, felt like absolute fukking garbage this morning. couldnt even drink coffee lmao! oh well. gonna go watch our boys win the title tonight and probably go out.

    everything will resume saturday as i will gear up for a full on focused bulk. i want atleast 20lbs during my 3 months off. shooting for 190 by Jan 15th and 200 by March 16th (my bday)! Im going to track every single calorie starting saturday starting with 4k and possibly uping to 4.5k towards the end of feb. Im gonna switch off phat for a while and go back to undulated 4 day split and give my body more rest that it needs. Gonna be starting it off strong with heavy legs saturday afternoon! Soo pumped! Gonna be a nice bulk ladies and gents!
    I would say heavier and less workouts, with lots of good clean calories is your best bet to put on the mass fast. What do you mean 3 months off!? lol. Must be nice. I have 3 weeks after next week until I am back into it.

    4 shocks tops sounds like a good mass builder just drink lots of water if you are gona drink. I am usually only drinking liquor if I am drinking which I don't do much at school, obviously. Just hydrate and your usually gona be all good, I haven't had any issues, or hangover. Most I had was this drink we made a few weeks ago, I ended up getting around 7-8 shots of vlad in 30 mins, lol. That was a bit iffy, but a fun night!

    I thought you were gona tell me the girls wanted to celebrate so you burnt off some extra calories! hahaha.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  16. Quote Originally Posted by CountryLiftin View Post
    I would say heavier and less workouts, with lots of good clean calories is your best bet to put on the mass fast. What do you mean 3 months off!? lol. Must be nice. I have 3 weeks after next week until I am back into it.

    4 shocks tops sounds like a good mass builder just drink lots of water if you are gona drink. I am usually only drinking liquor if I am drinking which I don't do much at school, obviously. Just hydrate and your usually gona be all good, I haven't had any issues, or hangover. Most I had was this drink we made a few weeks ago, I ended up getting around 7-8 shots of vlad in 30 mins, lol. That was a bit iffy, but a fun night!

    I thought you were gona tell me the girls wanted to celebrate so you burnt off some extra calories! hahaha.
    I love heavy lifting and its my strong point. But high reps are definitely lacking. So i want to incorporate both. Also, im dying for some 20 rep squats with 2 plates. Also, heavy barbell benching gets my shoulders and tris real nice, but leaves my chest completely out of it. So if i were to go full on heavy id have to switch out some BB bench days for Decline or DB bench. 3 months off of school just work 9-5 then gymmmmmmm! The benefits of semester vs quarter system?? Shock top is nasty! Too much sugar im drinking my hard IPAs from now on lol i drink water alll day! I usually never get hang overs! If i eat and then drink either beer or hard mix drinks and a few shots im goooood to go too! Vlad is vodka? Ohh i burned a FEW calories alright hahaha had a nice ab workout i must say

    I was thinking maybe doing a half undulated type program. Like A/B instead of A/B/C incorporating heavy one week and 10-20 on week B. What do u think?
    Bench Squat Press Deadlift
    (Chest and bis) (Quads n Traps n Calves) (Shoulders n tris n abs) (Back n hamstrings)

    A week heavy, B week high rep
    Chest A week
    BB bench 5x5
    Incline DB 4 x 7
    DB flys 3 x 10
    Weighted Dips 3 x fail

    Squat A week
    Squat 5x5
    Leg press 4 x 7 SS Calves 4 x 6
    Leg Extensions 4 x 8
    BB heavy shrugs 4 x 6
    DB rear pull shrugs 4 x 8
    Standing Calf raises 4 x 8

    Press A week
    Standing "Press" 5 x 5
    Side laterals 3 x 6
    Upright Rows 3 x 6
    GCBP 5 x 5
    French Press 4 x 7

    Pull A week
    BB rows 4 x 5
    Pullups 3 sets fail
    T-Bar rows 3 x 5 (would fatigue fuk out of lower back before deads though)
    Deadlift 3 x 5
    Lunges 2 x 5
    Hamstring Curls 3 x 8

  17. this is my goal physique in about a year. depending on how my bulk goes i might be able to get to something close by end of summer. Obviously this is just an aesthetic goal. Once i hit my appearance goal im going full strength retard hahaha

  18. Quote Originally Posted by y0lked View Post
    I love heavy lifting and its my strong point. But high reps are definitely lacking. So i want to incorporate both. Also, im dying for some 20 rep squats with 2 plates. Also, heavy barbell benching gets my shoulders and tris real nice, but leaves my chest completely out of it. So if i were to go full on heavy id have to switch out some BB bench days for Decline or DB bench. 3 months off of school just work 9-5 then gymmmmmmm! The benefits of semester vs quarter system?? Shock top is nasty! Too much sugar im drinking my hard IPAs from now on lol i drink water alll day! I usually never get hang overs! If i eat and then drink either beer or hard mix drinks and a few shots im goooood to go too! Vlad is vodka? Ohh i burned a FEW calories alright hahaha had a nice ab workout i must say

    I was thinking maybe doing a half undulated type program. Like A/B instead of A/B/C incorporating heavy one week and 10-20 on week B. What do u think?
    Bench Squat Press Deadlift
    (Chest and bis) (Quads n Traps n Calves) (Shoulders n tris n abs) (Back n hamstrings)

    A week heavy, B week high rep
    Chest A week
    BB bench 5x5
    Incline DB 4 x 7
    DB flys 3 x 10
    Weighted Dips 3 x fail

    Squat A week
    Squat 5x5
    Leg press 4 x 7 SS Calves 4 x 6
    Leg Extensions 4 x 8
    BB heavy shrugs 4 x 6
    DB rear pull shrugs 4 x 8
    Standing Calf raises 4 x 8

    Press A week
    Standing "Press" 5 x 5
    Side laterals 3 x 6
    Upright Rows 3 x 6
    GCBP 5 x 5
    French Press 4 x 7

    Pull A week
    BB rows 4 x 5
    Pullups 3 sets fail
    T-Bar rows 3 x 5 (would fatigue fuk out of lower back before deads though)
    Deadlift 3 x 5
    Lunges 2 x 5
    Hamstring Curls 3 x 8

    The workout sounds good, personally I don't think you can go wrong as long as you push hard every workout, don't overtrain, and don't get stagnant with your workouts.

    Lifting heavy is great but can take its toll. I have done a lot of high reps lately, I did mostly heavy this week though, it was great. The reps are obviously working. I have a huge chest as is so I don't have your problem. I just need to get the tris and shoulders up to speed. mostly tri. Sounds nice dude that is sweet, enjoy it! I haven't had shock top personally. Haha that sounds good, yes vlad is cheap vodka, made a new drink with arnie palmer and koolaide about half and half with the vodka. Its like 60 proof. Although I am not sure what exactly I got that night. Water is like all important... lol. Gota love those ab workouts! hahaha


    I gave up physique ^ goals a while back, I just let them come and focus on getting strong and big as possible. Eat good, and lots of it, work hard and smart, let the gains come. I can't get lean enough and big enough to look that cut unless I do LG, and while some guys like it for building muscle I just can't seem to get enough food in to grow the way I'd like. I love it for cutting up though. Right now I just love where I am at with everything.

    You are well on your way man just keep putting in the work.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  19. busy, about to go to our varsity game (i coach JV) but in the mean time check out the grocery shopping. didnt lay out all the carbs, just the proteinz

  20. Quote Originally Posted by y0lked View Post
    busy, about to go to our varsity game (i coach JV) but in the mean time check out the grocery shopping. didnt lay out all the carbs, just the proteinz
    Damn

    Send some my way.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  21. Quote Originally Posted by CountryLiftin View Post
    The workout sounds good, personally I don't think you can go wrong as long as you push hard every workout, don't overtrain, and don't get stagnant with your workouts.

    Lifting heavy is great but can take its toll. I have done a lot of high reps lately, I did mostly heavy this week though, it was great. The reps are obviously working. I have a huge chest as is so I don't have your problem. I just need to get the tris and shoulders up to speed. mostly tri. Sounds nice dude that is sweet, enjoy it! I haven't had shock top personally. Haha that sounds good, yes vlad is cheap vodka, made a new drink with arnie palmer and koolaide about half and half with the vodka. Its like 60 proof. Although I am not sure what exactly I got that night. Water is like all important... lol. Gota love those ab workouts! hahaha


    I gave up physique ^ goals a while back, I just let them come and focus on getting strong and big as possible. Eat good, and lots of it, work hard and smart, let the gains come. I can't get lean enough and big enough to look that cut unless I do LG, and while some guys like it for building muscle I just can't seem to get enough food in to grow the way I'd like. I love it for cutting up though. Right now I just love where I am at with everything.

    You are well on your way man just keep putting in the work.
    Quote Originally Posted by CountryLiftin View Post
    Damn

    Send some my way.
    Speaking of that, im going to run this workout plan for 4 weeks starting today (till January 5th) . Then i will deload for a week and go back to Dorain yates High Intensity training for 4 weeks and re-evaluate February 5th.

    Yea man i agree, i just watched laynes video on over training and how to maximize High Intensity and Over-reaching. I will be implementing his tactics for the duration of the bulk. I will start out over-reaching with heavy heavy workouts (gonna do alot more singles, tripples and negatives along with crazy high reps drop sets and rest pause on the B weeks etc). Then deload and go super low volume.

    I wish i had more of everything! Especially chest like yours! In due time! I will become a beast. A 200lb ecto is comin like a freight train! Well i hope you enjoy the drinking because im not gonna be doing alot of it. But arnold palmers remind me of boating season! Every dam day on the boat wakeboarding and drinkin arnold palmers hahaa

    I cant wait to get me some ab workouts son! Well the grass is always greener on the other side right? Strength goals are fun and much easier to track than physique goals. Physique is an art. Strength is just pure hell! Well i will be one of those guys eating a ton on LG and hoping to take full advantage of both directions in size and leaness. However, i know all i need to do to get lean is eat maintenance and increase my activity a little bit while combining solid fun workouts!

    Im glad you like where your at man! Thats the entire goal of what we do. To be happy with ourselves. Its what drives us to work harder and preform better!

    Bulking at its finest


    1400 cals down, 2500 more to go!
    34 g fat
    167 g carbs
    98g protein

    Gonna be loading on creatine-mono for the next week. That means taking in about 4 protein shakes with 5g creatine mono in each.

  22. Heavy Squat workout last night 10 sets 33 reps total
    315 x 3
    315 x 2
    315 x 1
    315 x 1
    315 x 1
    275 x 3
    275 x 3
    275 x 3
    225 x 8
    225 x 8

    Leg press
    3 pps x 8
    4 pps x 6
    3 pps x 8
    3 pps x 8

    Leg press calf extensions 20, 20 15
    Seated Calf Raises
    100 x 8
    150 x 6
    200 x 6
    200 x 6
    150 x 8
    150 x 8

    Ate a whole pound of steak last night. 4 tortillas and 1 cup of rice. went out for a few drinks last night and didnt get much sleep. Gonna get heavy bench in today hopefully.

  23. Nice squats dude, that's a good bit heavier than I have seen you go. Solid progress.
    Purus Labs Rep
    www.puruslabs.net

  24. Quote Originally Posted by Randoja View Post
    Nice squats dude, that's a good bit heavier than I have seen you go. Solid progress.
    thanks bro! i miss heavy squatting, hopefully ill be up to 405x1 by the end of my bulk.

  25. Quote Originally Posted by y0lked View Post
    thanks bro! i miss heavy squatting, hopefully ill be up to 405x1 by the end of my bulk.
    Yeah I would like to hit 405 myself.
    Purus Labs Rep
    www.puruslabs.net
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