- 10-10-2006, 12:00 AM
Height: 6 '2
Weight program: Bulking
My long term goal is to gain 28kg.
My short term goal for this 12 week cycle is to gain 6kg.
Every second day.
Back, legs, chest and shoulders, tri's and bi's.
Diet- 6 meals a day, aiming at 3000 calories a day (1st 6 weeks) 3500 calories a day (2nd 6 weeks)
- 10-10-2006, 06:05 AM
Meal 1- Large bowl of wheat cereal
Meal 2- Protein shake, flaxeed oil, peanut butter sandwhich, apple
Meal 3- Pastie (pastry and veges) and homemade protein bar (oatbran, peanut butter, dried fruit, protein powder, a rice cereal, honey, milk)
Meal 4 (Pre workout) Slize of pizza (bad i know) peanut butter sandwhich homemade protein bar, carrot, yogurt
Meal 5 (post workout) Chicken, steamed cabbage, collyflower and cheese
Meal 6- Protein shake, flaxeed oil, homemade protein bar, apple
Meal7-3 slices of bread, 3 eggs
Back workout- (weight in kg)
Bent over row- 3 sets, 6-4 reps, 50-55kg
One arm row- 3 sets. 6-4 reps, 20-25kg
Shrugs- 3 sets. 8-6 reps, 50-58kg
- 10-13-2006, 10:18 PM
Meal 1- peanut butter sandwhich and apple
Meal 2- roll with meat and salad, orange, nuts
Meal 3- rice and chicken (pre workout) and post workout shake
meal 4- few potatoes and some chicken
meal 5- hamburger and chips (not good i know)
meal 6- rice and chicken and protein shake
Barbell curls 3 sets 6-4 reps 33-38kg (n)
Dumbell hammers 3 sets 4-4 reps 10-16kg (n)
Weighted dips (10kg block on lap) 3 sets 10 reps (y)
Comments: workout was great, but diet was slack. didnt eat enough, and had take away while out.
10-15-2006, 06:55 AM
Meal 1- Yogurt, 2 cheese sausages
Meal 2- protein shake, bannana, nuts, sandwhich
Meal 3- Sandwhich, yogurt, bannana
Meal 4- Spaghetti bog, garlic bread
Meal 5- 3 eggs, 4 pieces of bread
Meal 6- protein shake, nuts, sandwhich
Workout- Chest, Shoulder
Bench Press- 6-4 reps, 53-58kg, focus on upper chest. Move to 7-5 next week.
Military press- 7-5 reps, 33-38kg. Move to 8-6 next week.
Upright row 8-6 reps, 35- 40kg. Increase weight next week.
Push ups until failure (30)
Abs- 3x20 situps.
Comments: workout good, diet was pretty solid, but need to eat earlier in morning.
Morning weight- fluctuates between 74.5-75kg. Increase in 2-3kg.
Arms at 34cm. Increase of 2 cm.
Body fat levels slightly higher, but still relativley low.
10-18-2006, 09:31 PM
Bent over rows- 3 sets, 7-5 reps, 50-55kg
One arm rows- 3 sets, 20-25kg, 8-6 reps
Behind body shrugs- 3 sets (low weight- testing form, first time ive done these)
Front shrugs- 3 sets, 8-6 reps, 50-55kg.
10-19-2006, 06:47 AM
Meal1- Bowl of wheat cereal and milk
Meal 2- apple and pastie
meal 3- 3 eggs, 3 slices wholemeal bread
meal 4- protien shake, ham sandwhich
meal 5 - bowl of pasta (with mince)
Meal 6- weight gain shake, apple, carrot, ham sandwhich
Squats 7-6 reps, 50-55kg
Deadlifts 8-6 reps 55-63kg
Calf raises- no weight, supersets 3x 25
10-21-2006, 08:13 AM
Meal 1- mandarin and small bowl of oats
Meal 2- 3 eggs, 3 pieces large mulitgran bread
Meal 3- weight gain shake ( 700 calories)
Meal 4- 2 toasted ham and cheese sandwhiches (mulitgrain)
Meal 5- 2 toasted ham and cheese sandwhiches (multigrain)
Meal 6- apple, nuts, weight gain shake
Bi's and Tri's
Barbell Curl- 35-40kg 6-4
Close grip bench press (replace with fench presses)
Dumbell curls 10-16kg 7-5 reps
Dips (10kg weight on lap) 3 sets 10 reps
10-25-2006, 04:10 AM
Meal 2-almonds, mandarin, water
meal 3- 2 sandwhiches
meal 4- oats, milk, protein powder
Meal 5- potatoes, chicken, carrots
Bench- 3 sets 6-4 reps 53-58kg
Dumbell pullovers- 1 set 20kg (abandoned due to tricep strain)
Military press 3 sets 7-5 reps 35-40kg
Lateral raises 3 sets 5-10kg per hand
10-25-2006, 04:12 AM
well i have 4 weeks until leavers, i want to put on some quality muscle before than. im at around 75/76kg and my arms are at around 34cm. My arms r the worst section of my body and i really want to hit 36-37cm by leavers in 4 weeks. I understand the tricpes are 2/3 of the arm and i have typically not put much effort into triceps, so in the next 4 weeks im gonna put greater emphasis on the tri's and bi's.
10-28-2006, 08:43 PM
Meal 1 - 3 eggs 3 slices of bread
Meal 2- apple, celery, nuts, chicken mayo sandwhich
meal 3- 5 sushi slices, tuna and potatoe paddy
meal 4- salad, 4 sushi slices, tuna and potatoe paddy
meal 5- oat protein powder, flaxseed and milk shake
Bent over rows 50-55kg 7-5 reps
One arm rows 23-28kg 7-5 reps
Shrugs- 50 - 55kg 8-6 reps (lower weight next week focus on form)
10-29-2006, 11:02 AM
Since starting this cycle of bulking, how much weight have you put on?
And is this just strickly weight that your trying to put on?
---The destruction of my enemies is to make them my friends---
10-30-2006, 06:05 AM
trying to put mostly lean mass, tho i dont mind a little fat as well. Ive gained around 3.5kg in about 6 weeks.
10-30-2006, 09:43 AM
10-31-2006, 05:25 AM
ive squatted more than once, i missed journaling 1 leg workout, and i never did squats, ive only recently realised im missing out on alot by not doing them so now i do them every leg workout, along with deadlifts
11-03-2006, 12:46 AM
Meal 1- Weight gain shake
Meal 2- 3 eggs, 3 slices wholemeal bread
Meal 3- Bowl of noodles
Meal 4- 2 tortillas stuffed with mince, lettece, tomato and sour cream
Meal 5- Sanwhich with ham, procuitto, mayonaise, wholemeal bread
Squats 7, 6, 6 53-58kg
Deadlifts 8,7,6 60-66kg
Calf raises 25, 25, 25
11-03-2006, 12:55 AM
got a question- i workout at home, and i dont have a squat rack, so i jerk the weight onto my shoulders and do front squats. r these still effective?
11-06-2006, 06:36 AM
Bench press 55kg-63kg 6-4 (pb)
Military press- 35-40kg 6-4
Lateral raises 5-10kg each hand 8-6
Pushups (incline) 30
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