Operation bulk to 30

[tyga tyga]

Decided to bulk until I'm 30 years old. Currently 28yr old (October 10th is my birthday)

Anyhow, there will be periods where I will do four week stints of "cutting" to help preserve insulin sensitivity. I'll update my supplements I take as well as weight (obviously) as often as I can.

Current stats:
Height 5'6" ~ this won't change
Weight (morning) 146lb
BF% probably 13-15 I'll upload a picture at some point

Training will be a modified GVT (6 weeks)

REPS X SETS

Monday- back/bicep
Lat pull down 10x10
Chest supported TBar row 8x4
Bb curl 10x10
Hammer curl 8x4

Wednesday - chest/tricep
DB bench 10x10
Bb incline 6x4
Cambered skull crushers 10x10
Rope ext 8x4

Friday- legs
Front squat 10x10
Leg press 8x4
Single leg, leg curl 12-15x4
RDL 8x4
Calves 10x10

Saturday - shoulders/traps
DB Arnold press 10x10
DB lateral raise 12-15x4
Snatch grip shrug 8x4

*Before anyone asks, "why not squat?"
-I have a disc bulge at L2-3 &L4-5
-L4-5 bulge is abutted against nerve root
-stenosis of spine
-degenerative discs (almost *ALL* lifters have this)

3-4x a week I go through rehab movements at home as well as see a chiropractor as often as I can.

Now, on to the supplement list. I actually just finished my month of stimmed pre workout and now am on my month of non stim.

PES high volume
Triumph (last tub ~20ish servings left)
Modern creatine
Vitamin d 10k iu daily
MK 677 20mg nightly (probably use this for 6+ months)
Proteins rotate, right now it's PES white chocolate mint; which I love.

I also have three bottles of Evomuse testruction sitting here. Will use those bad boys eventually. It'll actually be one run, 12 weeks of that, standalone. driven is sending me some samples of PES prolific as well. So, I'll give them puppies a shot when they arrive.

Well, that's a wrap on the intro.

Tomorrow is leg day.

 

[Bmac63095]

Why not 5/3/1 with boring but big variation(had great results after just 2 months) or like Texas method or starting strength?

Edit: and swap out the squat for a variation

 

[tyga tyga]

Why not 5/3/1 with boring but big variation(had great results after just 2 months) or like Texas method or starting strength?

Edit: and swap out the squat for a variation

If I were to follow a PL template again, I'd go back to RTS (or maybe zordous' DUP template) but strength isn't a primary concern.

I trained strictly RTS for 1.5yr, it started to feel like a job and didn't enjoy training anymore (even when I switched to dup)

Want to enjoy training and heal my lumbar for now

 

[jesus_sanchez]

So 10-20 lean pounds in next 2 years? Or dirty no AnabolicMinds bulk of 50 pounds? Or an AnabolicMinds lean 50 pounds?

 

[Afi140]

In.

 

[tyga tyga]

So 10-20 lean pounds in next 2 years? Or dirty no AnabolicMinds bulk of 50 pounds? Or an AnabolicMinds lean 50 pounds?

10-15lbs would be nice. I'll keep it relatively lean

In.

Suh dood

 

[andybean96]

Subbed

 

[tyga tyga]

Post workout photo

Workout was

DB bench 55x10x10
Incline bench 6x3
Cable fly 20x15x2
Rope ext 55x10x10
Machine tricep ext 55x8x4

Trying to put all those calories I ate this past weekend to good use Tomorrow's an off day, then Thursday is leg day.

I can say, that PES high volume + literal high volume work provides some fantastic pumps.

With the ibutamoren, I wake up lethargic/groggy for the first 10 minutes or so. It wears off however...

Anyway, I'll keep plugging along. Thanks to all who subscribed to the thread

 

[Afi140]

Looking good Dawg. What dose r u running the mk?

 

[tyga tyga]

Looking good Dawg. What dose r u running the mk?

20mg nightly

 

[jesus_sanchez]

What version of High Volume Training are you using. I've used charles poliquin's German version with success, but very strict guidelines to avoid repetitive stress syndrome. Thanks!

 

[tyga tyga]

It's a bastardized/modified GVT routine. I don't care for poliquin's layout.

Main movement+ 1-2 accessories

Main movement is 10 sets of 10
First accessory is three sets of 6
Second accessory is four sets of 8-10

 

[jesus_sanchez]

I see. No joint issues? Failure on each set? I also didn't believe in his version until I took some time to study it, and when to use.

 

[tyga tyga]

No, I use the original gauge of "20 reps" to find your 10 sets of 10. (The way the Russians actually used GVT)

No joint issues.

Progression is 5lbs each week on the main movement unless I didn't reach my final set without failing

 

[jesus_sanchez]

Nice! Im always looking to learn new ideas. I might give it a try for certain bodyparts. Not all my body works well with high reps. Thanks!!

 

[tyga tyga]

Nice! Im always looking to learn new ideas. I might give it a try for certain bodyparts. Not all my body works well with high reps. Thanks!!

Do you have a log? I'd follow if you do

 

[jesus_sanchez]

No. But there are better guys to follow than ol man Jesus. Hahaha!

 

[tyga tyga]

lol it's nice to watch others progress that's all

 

[tyga tyga]

12/29/16

Legs

Belt less front squat
95x10x10

Lying leg curl (sing leg was taken)
55x8x4

Pallof press 20x12x3 both sides

My quads were PUMPED. Lost every bit of detail in them.. which is a good thing I suppose. Hamstrings ate butt lol the lying leg curl is a nice piece of equipment but I think I'll stick to RDLs and single leg curls (unless the machines are taken ~ which is often)

No lift tomorrow. However, my cheat meal is tomorrow and I'll lift Saturday morning.

Edit *cant do calves right now because I fell on my foot lol when we had an ice storm. Hairline fracture in my 4th and 5th metatarsal, putting my toes into extension cause an unbelievable amount of pain.


Take care

 

[tyga tyga]

1/2/17

Back

Lat pull downs
90x10x10

Chest supported t bar row
50x8x4

Seated row
50x20x2

DB curl
20x10x10

Hammer curl
25x8x2
30x8x2

Had a late Christmas get together with my in-laws out of town so... I threw my "diet" out the window Saturday... and Sunday

Life happens.

Had a incredible pump in my lats though. Also, to kind of fix my screw ups from the weekend I've lowered my cho intake for the next few days.

Take care

 

[tyga tyga]

Post workout

DB bench
60x10x10

Incline bench
135x6
155x6
185x3 ----> lat cramp

Cable fly 1-2-1 tempo
20x10x2

Pallor press
20x12x3

Tricep ext
60x10x10

So far so good. Tomorrow is legs so, front squat, RDLand leg press. This MK is having me hold A LOT of water lol my morning weight is 151lb already feel great besides the bloat.

Take care

 

[jesus_sanchez]

Use some dandelion root to alleviate the HGH water retention. Unless you like the added joint support.

 

[tyga tyga]

Yeah, I don't mind the bloat. Man, I am SUPER sore today and my session yesterday. Tomorrow's leg session is going to suck big time lol

 

[tyga tyga]

Been sick since Friday.

Kcals have been low since then as well

Also, forgot to mention I've been wearing my bow tie twice a day for 10-15 min.

Hopefully I'll feel 90% tomorrow and I can get back to lifting

Take care

 

[tyga tyga]

Had a pretty good workout all things considering. Appetite has comeback, somewhat. Still feel a little "off" from the stomach bug.

Lat pull down
95x10x10

Seated row
75x8x4

High pulley D-handle pulls
40x20x2

Bb curl
50x10x10

Hammer curl
25x8x4

I think (if I remember correctly) I've lost 3-4lbs from not eating and vomiting this past weekend.

Food for the day so far
(1) 7in banana
2tbsp peanut butter
1 scoop protein
8oz FF fairlife milk

Lunch
Turkey chili packed with green peppers, onions, black and red beans

1.5hr pre workout
Protein bar

Intra workout
Xtend bcaa

Postworkout
Spicy crab roll sushi

Have one more meal and a "snack" before bed. Also, haven't taken my ibutamoren the last three days since I've been sick. Will be taking the 20mg tonight and back to my nightly regimen.

Take care

 

[tyga tyga]

Definitely have bounced back from that ridiculous stomach bug/flu I got Friday!

Pump was again, out of this world.

DB bench
65x10x10
Incline bench
135x6
155x6x2

Rope Tricep ext
70x10x10

Machine Tricep press?
60x8
55x8x2

I had a smoothie for breakfast (banana, 8oz FF fair life, 3tbsp pb and protein) Also found a tub of chocolate AI cycle support 2.0 in the back of my cabinet... so I figure why not use it as a general health supplement? That's originally why I bought it 8mo ago. However, we moved after I bought it and it somehow got put in this cabinet lol

Swear I had the BEST chipotle bowl in my life today. Probably because I haven't had chipotle in a LONNNG time. Felt like this bowl fueled a GREAT session too.

Anyway, take care!

 

[tyga tyga]

Suppose to get up to an inch of ice here tomorrow through Sunday. So, this should be fun lol

My appetite has been ravenous today. Also, I'm sore. Real sore.

Front squats and a hammy movement are up for demolishing tomorrow

Take care

 

[tyga tyga]

Front squats
100x10x10

Decided to add my belt and sleeves in for most of the 10 working sets

RDL
65x10x10

Leg raise
Four sets of 10-15

Called it because of the weather

 

[tyga tyga]

Current status, no pump

Cheat meal was last night too.

 

[tyga tyga]

Today was probably the best back workout I've had in a very long time. May have had something to do with the donuts and super sonic cheeseburger I ate yesterday

T-Bones and sirloin for the week

Also, I ran out of PES High volume Saturday, so looks like I'm back on a stim pre workout which happens to be USPlabs ModernPRE (watermelon limeade flavor )

Seated row
65x10x10

Lat pull down
120x8
140x8
140x8

Chest supported Tbar
35x10x4

DB curl
20x10x10

Pinwheel curl
25x10x4

Pallof press
4 sets

Like I said, BEST back workout in a long while. Also, I don't think I need to go over 1 hefty scoop of modernPRE. Great stim kick and pump

Also, dosing my 25mg MK 677 an hour before bed was a bad idea... I'm starving

 

[tyga tyga]

Again, my workout was awesome. This week has given me the best workouts in a longgggg time.

 

[tyga tyga]

1/20/16

Front squat (belt, sleeves)
135x7x7

RDL
85x7x7

Had a dinner to be at by 530 so that was all I had room for considering I didn't even start warming up until 430!

 

[tyga tyga]

1/21/16

Working out first thing in the morning (8am) sucks lol I figured I would be use to it by now since I've been doing it since 2015. Takes forever for me to loosen up and warm up... anyhow

Bb military
115x7x7

DB Arnold press
50x8
55x8
60x8
65x8

Db rear fly
15x20x2
20x15x3

Pump was good. I had all you can eat pancakes at IHOP Friday night lol

 

[tyga tyga]

Also, if I didn't mention the next four weeks are 7x7

 

[tyga tyga]

1/23/16

Seated d handle row
80x7x7

Lat pull down
120x8x5

Chest supported row
35x10x2

Meadows row
10,8,8

Cambered bar curl
20pps (pounds per side) x7x7

Hammer curl
30x8x2
25x8x2

Ibutamoren is still at 25mg nightly. The grogginess still takes about, 10-20min to wear off in the morning. Nothing I can't handle... still holding a good amount of water as well.. which again, doesn't matter to me. Pumps come on fast as well which is a bonus.

 

[tyga tyga]

Vasomax is an awesome non stim pre workout. Drank it roughly 30-45min pre workout.. also, flavor is 10/10.

Workout

Bb bench
185x7x7

Db incline
55x8
65x8
75x8
85x6

Cable fly
20x10x4

Had to call it early because I had to pick my daughter up from my in-laws. Also, I invited a buddy to lift (1st mistake) and he talked my ear off lol

 

[pete8407]

I used to have a buddy that would lift with me a couple days a week. I ended up dreading that. Same thing, talked my ear off, not being serious, finally put an end to that ****.

 

[jesus_sanchez]

We dont attract who we want, we attract who we are. Find the biggest guy in the gym and ask to train with him for a few weeks. Mentoring is how we did it in the 80's and 90's. once the Walkman came out everyone started getting moody and recluse.

 

[tyga tyga]

I used to have a buddy that would lift with me a couple days a week. I ended up dreading that. Same thing, talked my ear off, not being serious, finally put an end to that ****.

I love lifting with the guy but for some reason he was extra chatty this day lol

We dont attract who we want, we attract who we are. Find the biggest guy in the gym and ask to train with him for a few weeks. Mentoring is how we did it in the 80's and 90's. once the Walkman came out everyone started getting moody and recluse.

I love training by myself, have for .. 2yrs? Since I train (typically) RPE based (with the exception of my current regime) I don't ever need a spotter.

Anyhow, I strive to be the biggest/strongest I can build myself. Never compare my self to another guy. Never will.

 

[tyga tyga]

1/27/16

Front squats (belt, sleeves and wraps)
145x7x7

RDL
65x7x7

Lying leg curl
45x10
55x10
60x10

Tomorrow is shoulders, tricep and more ab work. Had my cheat meal tonight as well.. which was a PR lol all personal records shouldn't be gym related right?

I happened to PR in pieces of sushi I ate

34 pieces (I ate more then this on a 10k calorie day I tried... BUT, that doesn't count because I ate that on an empty stomach lol this was not) followed by a custard donut and a caramel long john.

Thinking of starting the Evomuse testruction I have as well... any input? Only reason I may wait is to start it for my three week block of 4x4 (which would be in four weeks) and run the testruction for three consecutive bottles.

 

[tyga tyga]

Chase dat der pump

 

[tyga tyga]

2/1/17

Been battling some sort of bug since Saturday night! Have had no appetite, constant nausea and some cloudiness in my head. Probably ate anywhere between 800-1300 kcals on those days.

Anyhow, I believe I'm on the mend now. I worked out tonight since I haven't for, four days.

Crammed back and chest tonight.

Bench 7x7 (TNG)
195x7x7

Close grip seated row 7x7
90x7x7

Wide grip chins (body weight)
Three sets of 10

Cable fly
20x12x3

Done.

Tomorrow is a rest day and I'll be hitting legs Friday - per usual.

Also, since I've been sick I haven't been dosing the ibutamoren. I'll start dosing again probably this weekend (Saturday night, just to make sure I'm fully out from under this sickness)

Take it easy!

 

[jesus_sanchez]

Use IGF-DES right before you train and youll never need a Vaso again.

 

[tyga tyga]

Use IGF-DES right before you train and youll never need a Vaso again.

Used it in the past. DES, LR3 all the ghrps and ghrhs and folli.

On a side note, vasomax is a SOLID non stim with a fantastic formula to induce great pumps!

 

[tyga tyga]

To chipotle or not ...

Edit* chipotle after them gainz, amirite?!

 

[pete8407]

To chipotle or not ...

Edit* chipotle after them gainz, amirite?!

Always chipotle lol

 

[tyga tyga]

Always chipotle lol

Bro lol I had chipotle Saturday night and again Sunday during the Super Bowl and I chased that with a snickers pie

Monday I was craving that pie allllll day, my pops made it and it was

 

[tyga tyga]

2/6/17

Activations- scapula dips, D handle lat pull downs w/slight oblique crunch

CG seated row
105x7x7

Pull ups
Body weight 10,8,8,8

D handle high pulley row
40x20
40x15 with 3 sec contraction at peak

Bb curl
60x7x7

Db Hammer curl
30x8
30x8
25x8
25x8

 

[tyga tyga]

2/8/17

Scapula dips

Bb bench
200x7x6 last set was 200x5

Db incline 70x5x2

Cable fly
20x10x3

V bar tri ext
100x7x7

Machine tri ext
45x15x3

Had little to no energy today. Felt lethargic and obviously strength wasn't there today

Think I should of tapered the volume quicker. Instead of 10x10 into 7x7 with no washout week. I'll finish this three week block of 7x7 have an easy week (7 RPE) then start a 4x4 (3 or 4 week block)

 

[tyga tyga]

Still hammering rehab out, forgot to really mention that

Back squats are coming back in. Think I've desensitized to the pain avenue of back squats since front squatting.