Capps' lean-bulking log

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    Capps' lean-bulking log


    Hey guys,
    I'm a long time lurker and this is my first time posting. I'm setting up a log here to keep track of my gains and to allow room for criticism and suggestions.

    Here's my stats:
    Age: 18
    Height: 5'10
    Weight: 195 lbs
    BF%: 9-10

    I'll post some pics up. I'm not sure about the bodyfat % I'm really just guesstimating. I'm just coming off a cut in which I was on keto diet. My macros for the lean bulk are going to be around 40/40/20. I'll be using fitday to keep track of all that stuff. Here's an example of a typical day:

    Meal 1: 1 cup of oats, 2 tbsps of natty pb, and 6 egg whites from egg starts.

    Workout: VPX zero carb protein shake post-workout

    Meal 2: 2 turkey sandwiches on 100% whole wheat bread

    Meal 3: 2 cans of tuna made into 2 sandwiches on 100% whole wheat bread

    Optimum nutrition protein shake (2 scoops)

    Meal 4: 8 oz grilled chicken, 1 cup of brown rice, 3 tbsps of cashews or peanuts

    Meal 5: Lean beef or chicken with 1 cup of brown rice, 3 tbsps of cashews/peanuts

    Before bed, 1 scoop of optimum nutrition and one scoop of vpx zero impact.

    That's a basic outline. I like to mix up the foods as much as possible but sometimes it has to be repetitive. Obviously this isn't going to be my diet everyday but I will be shooting for 5 whole food meals that are high in protein and carbs with some fat. I start my new workout routine tomorrow. I'll post the workout later tonight or sometime tomorrow. Pics will be up later.

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    not sure what vpx zero is , but for your "before bed" meal I would suggest a slower digesting protein like casein. Cottage cheese would be good for this.
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    vpx zero impact is a protein blend containg whey, egg, and miscellar protein. thats why i chose to take that before bed. the vpx zero carb is a whey isolate i take postworkout. ill look into some cottage cheese thanks for the suggestion.
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    8/1/06 Day 1 - Legs & Shoulders

    squat
    185x12
    205x12
    225x10
    245x8
    265x8

    SLDL
    145x10
    155x10
    165x10

    Leg Ext
    140x10
    150x8
    160x8

    Split squat w/ leg bridges
    2 sets of 95x8 w/ 12 leg bridges

    Shoulders
    Hammer machine shoulder press
    55 lbs (on each side) x 12
    60x10
    60x10

    upright row
    3 sets of 65 for 10

    Todays workout was pretty intense. I only rested about 90 seconds between each set. Each day of training I will be focusing on one of the major muscle groups, today was legs. The shoulder part of the workout is just to get some extra work in. Diets been strict..will try and get some pics up tomorrow.

    i also just received my order of anagen, fenotest, and maltodextrin. im gonna start the anagen + fenotest later in the week. i was thinkin about using the maltodextrin as a during workout drink. what do you guys think?
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    8/2/06 Day 2 - Chest & Calves

    Chest
    DB Incline
    65x10
    70x10
    80x10
    90x8
    100x5, 15 second rest then 2 more reps

    Flat bench
    185x8
    185x8
    195x7

    DB Decline
    60x10
    65x10
    70x10

    Pec Deck
    80x10
    90x10

    Weighted Dips
    25lbs - 8+2 forced reps

    Calves
    Standing Calf Raises w/ 4 second negative
    80x12
    80x12
    100x12
    120x10
    140x10

    Seated Calves
    70x12
    80x12
    90x12
    100x12

    1 legged calf raises
    2x10

    Another good workout. I'm still trying to assess where my strength is that's why there is some jumps between the weights especially the DB incline. All-in-all it was a good day. The workout took about 90 minutes. There was about a 90 second rest period between sets. I believe the 90 second rest period is enough time to allow for recuperation between sets. I finished my workout with 20 minutes on the treadmill at an 8.0 incline and a speed of 3.5. So far so good. I will weigh in sunday and start the anagen+fenotest monday.
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    What is your current rep time like? As in 1:1 ecc/con
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    Most movements are controlled negatives with semi-explosive positives. I would say it is a 2 second negative with a 1 second positive motion.
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    Today is an off day. I decided to do some cardio this morning on an empty stomach. I walked on an incline on the treadmill for 40 minutes. I think I'm going to continue doing cardio on my off days. I don't believe the treadmill will diminish or prevent any gains. On a side note, I weighed myself today after cardio and I weighed in at 202 lbs. I figure I'll probably gain another 2 or 3 lbs before I start anagen monday just from coming off a low-carb diet. After that, I don't think I'll be making the gains as quickly so I'll be able to see how effective anagen is.
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    Alright heres the last 3 workouts

    Friday 8/4/06 Back & Bi's
    Partial Deadlift: 205x8, 245x8, 295x8, 320x6, 345x6
    Cable Lat Cross: 40x12, 60x10
    Straight Bar Curl (Shoulder Width Grip): 75X10, 85X10, 95X6+4
    Suspinating (sp?) DB Curls: 35x8,7,6,5,4,3,2,1
    Bent Row Smythe Machine: 45(each side)x12, 60x10, 70x10, 80x8
    DB Row: 80x8, 90x8, 100x8
    EZ Bar Curl: 50x10 (outer, regular, inner) I did 3 different grips on this exercise with no rest between each set.

    Saturday 8/5/06 Shoulders & Tri's
    Push Press: 95x10, 115x10, 135x10, 155x6
    Front Raise superset with DB front raise: 50x10 & 20x8, 60x10 & 20x8, 70x10 &20x7
    Crazy 8's Skullcrusers: 25x8,7,6,5,4,3,2,1
    Wide Pushdown (Lat Bar) 70X12, 80X12, 90X12
    Rear Delt Explosions superset with side laterals: 60x10, 70x10, side laterals 15,10,5x12 reps each
    Dips: 25lbsx12, Bodyx12+3
    Leg Curl: 100x12, 100x12
    Incline Shoulder Press Machine: 35x12, 10

    Monday 8/7/06 Legs & Forearms
    Squat: 205x10, 225x10, 245x8, 265x8, 285x6
    1-leg Leg Press: 70(each side)x8, 80x8, 90x8 supersetted with
    SLDL: 115x10, 125x10, 135x8
    Hack Squat: 60 (each side)x10, 70x10, 80x10
    Butt Blaster: 70x10, 10
    Reverse Curls: 40x10, 10, 50x10, 60x10, 70x8
    Behind the back forearms twist: 90x10, 100x10, 110x10

    Thats the last 3 workouts. Today I started Anagen. I'll be dosing it at 5 capsules a day. I decided to add SizeON because my workout partner is doing a PH and I do not feel like falling behind. I'll be adding the fenotest later in the week. I weighed myself this morning after the workout and I'm weighing in at 208 lbs. I took measurements of my body pre-stack so I'll be able to see how much I gained from these supps.
    My current supps:
    Multi
    NO-Shotgun
    SizeON
    Anagen
    ZMA
    Glucophase
    Protein
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    I'm not sure if you've addressed it somewhere but it's essential to get carbs in after your workout. Everything else looks great, good luck.
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    Thanks man. I'll definitely add something in for post-workout. I usually just eat a banana but I have carbo gain too. I'm not sure which I'll use. I'm leaning towards the banana b/c of the high sugar content. What do you guys think?
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    Quote Originally Posted by capps
    Thanks man. I'll definitely add something in for post-workout. I usually just eat a banana but I have carbo gain too. I'm not sure which I'll use. I'm leaning towards the banana b/c of the high sugar content. What do you guys think?
    High GI or Low GI Post WO kind of depends on what you believe works the best, and has been argued ad naseum. I personally like going with something low GI Post WO, such as oats, whole grain bagel, whole wheat pita, whole wheat bread, etc., I made a sticky in the nutritional forum about the Glycemic Index, it is in my signature if you wanna check it out
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    Awesome read, thanks alot Mullet. I will definitely reconsider my postworkout carbs.
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    Tuesday: Chest & Calves

    Flat DB Press: 80x8, 90x8, 100x8, 110x4+2(spotted reps)
    Decline Barbell: 155x8, 175x8, 185x8, 205x7+1, 225x4+2
    Incline Flys: 20x10, 25x10
    Hammer Grip DB Press: 75x11
    Fly Machine: 100x10, 110x8, 120x8
    Incline Barbell w/ resistance negatives+full reps: 155x8, 155x7
    Smythe Calf Raises (middle, outer, inner) 45s (each side)x10, 10, 55x10, 65x10, 75x10
    Standing Calf Machine: 120x15, 120x12

    Really good workout today. My form was pretty solid on all of these lifts. I felt pretty powerful today. I can't wait to see what kind of gains I will make when this stack is complete. Cardio/abs tomorrow.
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    Thursday: Back & Bi's

    Lying Cable Curls: 60x12, 70x10, 80x10, 90x6+2, 100x2+90x2
    Incline DB Concentration Curls: 30x8, 35x7, 35x6+3
    Pull-ups: Bodyweightx7, 5, 4, 4 = 20 total
    1-Arm Lat Pulldown: 60X11
    T-bar Row: 125x10, 150x8, 175x8
    Str8 Bar Curl (Wide grip) 75x10, 85x7+3, 95x4+2 & 2 negatives
    Lying Incline Rows: 45x10, 55x10, 65x8+2
    *Starting with my first set of the incline rows, I did one of set of hammer curls in between sets to exhaust my bi's so my back exercises would focus more on back then bi's. I used 50s and worked my way from 10-9-8-7-6 reps between sets.
    Seated Wide Grip Rows: 150x8, 170x8

    Yesterday was cardio. Nice little workout today. I took very little rest between sets and I had alot of focus today as well. Along with the increased sense of focus I also feel very full. This stack is working really well. I added in a whole wheat bagel postworkout and I'll stick with that for a while and see what kind of difference it makes. Tomorrow's shoulders&tris.
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    your diet sounds similar to mine, so it looks great haha. I was also thinking of perhaps adding a bcaa drink while lifting?
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    8/11 Shoulders&Tris

    Close Grip Bench: 185x10, 205x8, 215x8, 225x7, 245x3
    Cable Kickbacks: 20x12, 30x8
    Reverse Grip Pushdowns: 50x12, 60x12, 70x12, 90x12
    Smythe Machine Shoulder Press: 165x10, 185x8, 195x6+1
    Incline DB Raises supersetted w/ Cable rear delt:
    20x10 (20x12), 25x10 (30x8), 30x8 (20x12), 35x6 (30x8)
    Incline Skullcrushers: 50x12, 60x12, 70x12, 80x12
    Cable Side Raises: 35x12, 45x10, 60x8
    DB Kickbacks:15x15

    8/13 Legs&Forearms

    Squats: 215x10, 240x8, 265x8, 290x6x, 315x4
    Split Squat: 135x10, 10, 7
    Leg Extensions: 150x10, 160x10, 170x8
    Butt Blaster: 70x8, 80x8, 90x8,
    Reverse Curls: 35x12, 45x12, 55x12, 65x12, 75x10, 85x8
    Wrist Twist on Bench: 30x8, 8, 8
    Walk around gym with 80's for 3 sets of 1 lap

    This morning I did cardio. I'll be back at the gym later to hit up chest&calves. I weighed in this morning after cardio on an empty stomach at 208. My diet was OK last week but it can definitely improve. I've decided to take the next two weeks off from work to relax and just focus on lifting before I go back up to school. I will weigh in later after I workout and have some food in me.
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    Quote Originally Posted by burymestanding
    your diet sounds similar to mine, so it looks great haha. I was also thinking of perhaps adding a bcaa drink while lifting?
    Yea everybody around these boards seems to like them. I experimented with Xtend for a couple of workouts. I definitely noticed a difference during the workout and in recovery. However I didn't take them long enough to notice any increases in lean mass. I'm going to give either Excell or Xtend a full run eventually.
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    Monday: Chest&Calves

    DB Incline: 85x8, 95x8, 100x8, 110x6, 110x4 (2 negatives)
    Flat Barbell: 225x8, 6, 4
    Decline DB: 70x10, 80x8, 85x6
    Cable Flys (Just below 90 degree angle): 50x12, 60x10, 60x8
    Calves on Leg Press Machine: 90x15, 15, 180x12, 270x12, 360x12, 450x12
    Seated Calves (3 sec negatives): 90x12, 100x10, 110x9

    My DB inclines are way up from last weeks workout. Another solid workout. I weighed in at 211 after today's workout which is definitely inspiring. I'll be looking to get to 213-214 by next sunday. Tomorrow's bi's&tri's.
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    8/15 Bi's & Tri's

    EZ Bar Curl: 25(each side)x8, 30x7, 35x6, 40x5, 45x4, 50x3
    Lying Rope Curl: 60x8, 70x8, 80x6+2
    Triangle Bar Pushdown: 100x8, 110x8, 120x8, 130x6
    Bench Dips: 90x8, 135x8
    Reverse Incline Barbell Curls: 50x12, 70x8, 80x8
    Reverse Pushdown: 60x8, 70x8, 80x8..i tried 90 but i could not hold a grip on the bar
    Preacher Machine Curls: 65x10, 75x8, 85x5+3, 90x4+3

    Another good workout today. I'm trying to up my cals a little bit to see some better weight gains. My strength is fine I just want to gain more size. Tomorrow's an off day with morning cardio. Back will be worked out by itself on Friday and shoulders Saturday. I will be starting an HST routine next Wednesday.
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    Thursday 8/17: Back

    Deadlifts: 225x8, 275x8, 315x8, 365x4+2..I used a belt last set and wrist wraps all sets
    Lat Pulldowns (I had my spotter put his knee to my back to keep posture and focus on lats) 100x10, 120x10, 140x10, 160x8, 180x4+2
    Straight Arm Lat Pulldown: 50x12, 60x12, 70x10
    Middle Incline Shrug: (btw this was supersetted with straight arm lat pulls): 40x12, 45x12, 45x12
    Smythe Wide Grip Bent Rows: 60(each side)x8, 70x8, 85x7+1
    Single Arm Cable Rows: 50x10, 60x10, 70x10, 80x8
    Hyperextensions: 25lbsx12, 45lbsx12

    Today was a solid day. I attempted 405 on the deadlift but that **** wasn't going anywhere and I didn't want to kill myself on my first exercise of the day. I worked out an empty stomach today and I finished with 30 minutes walking on the treadmill. My diets been on point the last couple days and I should be seeing some nice results when I weigh in this sunday.

    *On a side not, I noticed alot of reviews of no-shotgun going up. My personal take is that after 2 or 3 workouts you do not get the same feel. My first 2 workouts on this stuff was insane. My skin felt really tight and I had a pump like never before. I still feel it's pretty solid. I have had good energy for all of my workouts and good focus but in terms of the pump, the products effects have slipped off noticeably.
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    Friday 8/18: Shoulders

    DB Press: 50x8, 60x8, 65x8, 70x8, 85x6+1, 90x3
    Cable Side Raise: 30x12, 40x10, 50x8+2..supersetted with
    Front Raise: 45 lb plate x12, 12, 12
    Shoulder Press Machine (Hammer Strength): 90(each side)x8, 115x8, 135x3
    Seated Rear Delt DB: 15x12, 20x12, 25x12
    Incline Shoulder Press Machine (Hammer Grip) 45(each side)x8, 55x8

    I've never lifted 85's on shoulder db press for any amount of reps. I really didn't even feel that good going into the workout. All the weights felt pretty and I was really surprised when I got the 85 for 6 on my own. My concentration mid-set has been great. At the end of shoulders I tossed some weight on the bench to test my max. I did 185x2, 225x2, then 275x1. I tried 315 but I wasn't moving it anywhere. Tomorrow's arms again then I start HST monday.
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    Saturday 8/19: Bi's & Tri's

    Preacher Curls: 25(each side EZ bar)x10, 30x8, 35x8, 45x8, 50x3
    Skullcrushers: 70x10, 80x8, 90x8, 100x7, 100x7
    Lying Cable (curl bar) Curls: 65x10, 75x8, 85x8, 95x6
    Rope Pushdown: 50x10, 55x10, 60x8+2
    Incline Bench DB Concentration Curl: 30x10, 35x8, 40x7
    Wide Hammer Grip Push (Lat Pull machine): 70x12, 80x10, 90x9

    Today was my last workout before I start HST monday. I only got about 6 hours of sleep last night but my energy was fine and I had a good workout as usual. I switched up proteins today from VPX Zero Carb to Dorian Yates' Pro Peptide. This stuff tastes really good. It's pretty thick but it mixes well in my blender bottle. I'm taking tomorrow completely off to rest up for HST.
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    Here's my HST workout I just put together:

    M/W/F
    Squat: 2x15
    SLDL: 2X15
    Incline Barbell Bench: 2x15
    Dips: 1x15
    Bent Rows: 2x15
    Lat Pulldown: 1x15
    Shrugs: 2x15
    DB Shoulder Press: 2x15
    Lateral Raise: 1x15
    DB Curls: 2x15
    Tricep Pushdowns: 2x15
    Calf Raises: 2x15
    Weight Situps: 2x15

    I'll do 15 reps for 2 weeks than adjust to 10 reps the 3rd week and 5 reps the 5th week. I'm going to give this a go and see how I like it. If you guys have any advice on HST training or critiques of this workout please share them, thanks.
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    Attached is the full HST workout.
    Attached Images Attached Images
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    ok theres been a change in venue. i did the hst workout i posted on monday. it went ok. i screwed up a couple of the maxes because i was really struggling with alot of the weights so i have to recalculate them. it was a good workout though but i have to decided to continue what i've been doing until atleast im done with anagen and the rest of the supps im taking. i dont think its a great idea to change my routine while im giving these supps an evaluation. so the routine is gonna pretty much the same as it has been for the past 3 weeks or so. monday was hst, tuesday was back, wednesday shoulders & tris, and today i did legs. ill post the workouts later.
  

  
 

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