Anchorman's Bulk Journal

[JohnnyIrish]

Don't try to reinvent the wheel here.. There are a lot of knowledgeable guys on this forum who have been working out/training people for a long time who know way more then you or I.

On that note.. I'd highly recomend following I-tallionStallion's advice verbatem (as I've followed said routinue myself and it worked great).

BTW- don't weight yourself every day.. body weight can fluctuate daily due to a lot of factors (such as the amt of water in your body). If you must, weight yourself weekly and at the same time of day for more consistant results.. such as in the morning before you eat anything.

 

[EFFORT]

Anchorman we've been trying to help you, obviously you haven't been successful on your own, so why not let go of your ego and just listen to us for a change.

 

[Quagmire911]

lool stop posting in my thread please

Gladly

 

[Anchorman]

I do not know why you guys think I do not want to rceive help. The reason I started this journal is so I can get help and motivation. I've read all the threads that you guys linked to me, and due to past failure AND the given suggestions I am constantly trying to improve and find my own.

However, a) I do not need people to post pointless things such as name calling. and b) everyone always has a piece of advice to give. If I follow what everyone has to say, I will drive myself nuts. While I am a n00b at this, I do have SOME knowledge of what works for my body and what doesen't, and what I need to improve on, and I just go from that.

Anyways, I just went and bought a gainer shake that has 800 calories and 62g of protein in one serving. I am going to pile that ontop of my meals that I eat, which averages out to be 6 meals a day. My chest is still sore after the pounding I gave it yesterday, and today I am going to rest as much as I can and go work my back and biceps tomorrow. I will post more results from tomorrow's workout.

 

[Mad Manic]

DAY1: Chest and Triceps

1x10, 2x6 bench press
2x6 chest dumbell presses
2x6 decline bench
2x10 dumbell flies
2x6 tricep extensions

DAY2: Back and Biceps

1x10 wide grip pullups
2x6 cable pulldowns
2x6 cable rows
2x6 shrugs
2x6 barbell curls
3x10 dumbell curls

DAY 3: Legs, Abs, Shoulders

2x10 leg presses
2x6 deadlifts
2x6 squats
1x10, 2x6 military press
3x10

I think you'd be better off splitting this into four days mate.

Chest and Triceps

Bench: 3 x 5, 1 x 8
DB Inc Press: 3 x 6-8
Chest Dips: 3 x 8-10
Pressdowns: 3 x 10-12
Tricep Dips: 3 x 10-12

Back and Biceps

BO Row: 3 x 5, 1 x 8
WG Chins: 3 x 5, 1 x 8
Seated Row: 3 x 8-10
CG Pull Ups: 3 x 8-10
DB Curls: 3 x 10-12

Legs and Abs

Squats: 3 x 5, 1 x 8
Stiff-Leg Deadlifts: 3 x 5, 1 x 8
Calf Raises: 3 x 12, 1 x 20
Ab Work: 3 x 15

Shoulders and Traps

Military Press: 3 x 5, 1 x 8
DB Lateral Raises: 3 x 8-10, 1 x 15
DB Rear Raises: 3 x 10-12
CG Upright Row: 3 x 10-12

MM

 

[Anchorman]

I think you'd be better off splitting this into four days mate.

Chest and Triceps

Bench: 3 x 5, 1 x 8
DB Inc Press: 3 x 6-8
Chest Dips: 3 x 8-10
Pressdowns: 3 x 10-12
Tricep Dips: 3 x 10-12

Back and Biceps

BO Row: 3 x 5, 1 x 8
WG Chins: 3 x 5, 1 x 8
Seated Row: 3 x 8-10
CG Pull Ups: 3 x 8-10
DB Curls: 3 x 10-12

Legs and Abs

Squats: 3 x 5, 1 x 8
Stiff-Leg Deadlifts: 3 x 5, 1 x 8
Calf Raises: 3 x 12, 1 x 20
Ab Work: 3 x 15

Shoulders and Traps

Military Press: 3 x 5, 1 x 8
DB Lateral Raises: 3 x 8-10, 1 x 15
DB Rear Raises: 3 x 10-12
CG Upright Row: 3 x 10-12

MM

I don't think that would be a good idea because I would not have enough time to recover and rest from the workouts.

 

[EFFORT]

I do not know why you guys think I do not want to rceive help.

Because after 2 people posted the where to start thread and simple starting diet thread you still refuse to use it even though it would benefit you A LOT.

 

[Mad Manic]

I don't think that would be a good idea because I would not have enough time to recover and rest from the workouts.

LOL of course you would, four sessions on Mon, Tues, Thurs, Fri.

MM

 

[I-tallionStallion]

At 130 pounds, you should listen to me and these other guys who are practically double your size. Follow the links, eat correctly and you will see gains. If you go your way you'll be a tiny little girl at 100 lbs. I don't understand why you changed your workout after a week. I don't know what you expect to lift as a complete noob at weightlifting but i'll tell you it won't be anything special.

read the links, follow the diet/workout. We have experience...we know what generally works. Everyone here agrees your workout needs work as well as your diet. I'm training two people at your weight, and both have seen great gains from the links i've followed from EFFORT. Do yourself a favor, and at least try it for a couple months.

 

[Anchorman]

Today I worked out my back and biceps. Those 2x6 sets really kicked my ass. I am also hitting 2000 calories daily . I eat 6 meals a day and supplement with the weight gainer I have. so far, this is my diet plan:

breakfast: eggs, banana, cold cuts slices. I try to keep it around 200 calories.
pre lunch: pasta, potatoes, meat, anything ~400 calories
immideatly after pre lunch: supplement 1.5 scoops of shake, roughly 400 calories.
lunch: another hardy meal, around 400-500 calories (chicken bakes save my life, 590 calories and 46g protein)
Snack: peanut butter sandwich, veggies and fruits
Dinner: roughly 400 calories worth of rice, potatoes, meat, whatever I can cook.
post-dinner snack: ice cream, peanuts, cookies, peaniut butter and jelly, sandwich, anything small
immideatly after: another 1.5 scoops of weight gainer, 400 calories.

I do not eat after that. I am a pretty small dude, so it is hard for me to eat alot and I am constantly pushing myself to eat more and more, unlike before. Before my calorie intake was roughly 1600 a day, not nearly enough. Now, thanks to the gainer, it is 2000+ like I wanted.

I have not weighed myself yet, I am going to do it at the end of the week. Thursday, I'm going to work out my legs, abs, and a little bit of shoulders.

 

[Anchorman]

Another update.

Thursday was leg day. i did squats and deadlifts only. Today I went to work my chest. I basically did the following: 3 sets bench, 2 sets decline bench, 2 sets dumbell flies and 2 sets dumbell presses, and 3 sets of tricep extension.

Today when I weighed myself in, I weighed in at 135 pounds. When I started last week, I went from 130 to 126.5, and now to 135 at the end of the first week with my new workout and improved diet. I have not seen gains for a while, so this is huge progress for me. I still know that I have a long way to go until I reach my goal, but I am going to be even more dedicated to lifting now that I am seeing results. Also, at the end of this month I will post my progress pictures, which, if I keep going at this rate, will be impressive.

Also, I am going to quit smoking cold turkey. Today will be my last cigarette. I will also post in this journal how my battle with smoking is going.

 

[I-tallionStallion]

i hate to tell you...but that is some crazy weight gaining. Not healthy. And def not even 9 of those lbs are muscle...probably water weight, food weight (if you ate before weighing yourself, and any excess fat youve been gaiing from junkfood...watch your Body fat okay? You could very well go from skinny man, to skinny fat man at 170

 

[Anchorman]

At this point, I am happy to see any sort of gain. If I gain 40 pounds from just fat, I will still be happier than not gaining anything. I weighed in today as well just to be sure, and came up at 135.4. I am going to try to maintain this weight and hopefully gain at the same rate this upcoming week. 10 pounds in 2 weeks would be insane.

 

[EFFORT]

i hate to tell you...but that is some crazy weight gaining. Not healthy. And def not even 9 of those lbs are muscle...probably water weight, food weight (if you ate before weighing yourself, and any excess fat youve been gaiing from junkfood...watch your Body fat okay? You could very well go from skinny man, to skinny fat man at 170

Its def water/bloat/food for the most part but thats still good, it shows hes stuffing in the food.

 

[Anchorman]

Oh, and I am finally starting to notice changes on my body. My whole upper chest use to be just bone but now it is covered with muscle, and transitions nicely into my shoulders. My back is also bigger; i can no longer see my spine sticking out and my ribs are not as visible. My lats are also growing and I can see them connecting to my ribs making them less visible. Also my ass and hips are not as bony as before. However, the lats and back are a little bigger on the right side of my body. I have to focus more on my left side because it looks uneven. Also , my cheeks are starting to get more round and my abs are not as visible, which is probaly due to higher body fat percentage. Also my wrists and arms are getting a little thicker.

These changes are good and show that I am making some kind of progress, but they are not enough and make me even hungrier to be more dedicated, so I can see more changes.