Bulking Log

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    quigley's Avatar
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    6'2"  205 lbs.
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    Bulking Log


    Current stats
    Age: 17
    Weight: 72kg
    Height: 6 '2
    Bodytype: ectomorph
    Weight program: Bulking

    My long term goal is to gain 28kg.

    My short term goal for this 12 week cycle is to gain 6kg.

    Split-
    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)

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    10-10-06

    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
  3. Registered User
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    6'2"  205 lbs.
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    13-10-06

    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

    Workout

    Biceps/Triceps
    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.
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  4. Registered User
    quigley's Avatar
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    6'2"  205 lbs.
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    15-10-06

    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.

    NEW STATS
    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.
  5. Registered User
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    17-10-06

    Back

    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.
  6. Registered User
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    19-10-06

    Diet

    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

    Legs

    Squats 7-6 reps, 50-55kg
    Deadlifts 8-6 reps 55-63kg
    Calf raises- no weight, supersets 3x 25
  7. Registered User
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    21-10-06

    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
  8. Registered User
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    24-10-06

    Meal1- apple
    Meal 2-almonds, mandarin, water
    meal 3- 2 sandwhiches
    meal 4- oats, milk, protein powder
    Meal 5- potatoes, chicken, carrots

    Chest/Shoulders

    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
  9. Registered User
    quigley's Avatar
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    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. Registered User
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    28-10-06

    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

    Back-
    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)
  11. Registered User
    hardknock's Avatar
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    5'10"  185 lbs.
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    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---
  12. Registered User
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    trying to put mostly lean mass, tho i dont mind a little fat as well. Ive gained around 3.5kg in about 6 weeks.
  13. Board Supporter
    guyfromkop2's Avatar
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    why have you only squatted once?
  14. Registered User
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    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
  15. Registered User
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    2-11-06

    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

    Legs
    Squats 7, 6, 6 53-58kg
    Deadlifts 8,7,6 60-66kg
    Calf raises 25, 25, 25
  16. Registered User
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    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?
  17. Registered User
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    3-11-06
    Chest/shoulders

    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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