Change's Bulking Progress

[change]

Heres my journal where everyone can peer into my life and watch my progress as I get in better shape.

My goal is 185

My current weight is about 170


This is what I look like right now.
http://www.geocities.com/jonnyhighwire/meedit.jpg


The split Im using is a 3 day one, critique is welcome

Day 1: Chest/Triceps

DB press
Incline BB press
Dips
Tricep Pushups

Day 2: Legs/Shoulders

Squats
Calf Raises
DB Military Press
Front DB Raise

Day 3: Back/Biceps

Chinups
Deadlifts
Bicep Curls


Ive been trying to follow Diesels Bulking guide as much as possible. Immediately after working out I'll down a double protein shake. An hour or so later I'll eat a order of chicken Teriyaki or spicey chicken from the teriyaki place down the corner. Its a massive amount of chicken and rice.

Also for breakfasts Ive been eating omelletes. Also I've been known to eat a salad from time to time with tofu.

I decided to post this on here for support and also because this way I'll be more likely to go through with it every day. If Ive got a bunch of people on the internet helping me out, it'll go a lot better. hopefully. Anyway this site seems like a good resource so I plan on using it.

Wish me luck.

 

[RaWBLooD]

Originally posted by change
Heres my journal where everyone can peer into my life and watch my progress as I get in better shape.

My goal is 185

My current weight is about 170


This is what I look like right now.
http://www.geocities.com/jonnyhighwire/meedit.jpg


The split Im using is a 3 day one, critique is welcome

Day 1: Chest/Triceps

DB press
Incline BB press
Dips
Tricep Pushups

Day 2: Legs/Shoulders

Squats
Calf Raises
DB Military Press
Front DB Raise

Day 3: Back/Biceps

Chinups
Deadlifts
Bicep Curls


Ive been trying to follow Diesels Bulking guide as much as possible. Immediately after working out I'll down a double protein shake. An hour or so later I'll eat a order of chicken Teriyaki or spicey chicken from the teriyaki place down the corner. Its a massive amount of chicken and rice.

Also for breakfasts Ive been eating omelletes. Also I've been known to eat a salad from time to time with tofu.

I decided to post this on here for support and also because this way I'll be more likely to go through with it every day. If Ive got a bunch of people on the internet helping me out, it'll go a lot better. hopefully. Anyway this site seems like a good resource so I plan on using it.

Wish me luck.

Don't do legs/shoulders, you cannot fully work your legs and then even have the mind to be able to think about shoulders. thats insane. just from seeing what exercises you plan to use i can see you are shortcutting yourself there.

( Heres a routine i did in a 5 day split back in 2004:
1- Chest, Tri, Delts
2- Lats, Traps, Calves
3- Quads, Hams, Lower back. [affectionately called Legs]
usually rested before and after day 3, but sometimes forewent the before rest to have a rest between day 1 and 2.


This was really madd crazy, i had to literally allow myself sleep for 10+ hours a night, had 12 hour sleep nights here without otherwise being deprived of sleep, and i saw problems with my workouts if i ate too small a breakfast cause i pushed in that extra half hour sleep thru the morning.

Here i did stiff legged deadlifts on some weeks for legs, and Regular deadlifts on the other weeks for back, insane stuff. This was really a challenge for the least rest between sets for me, but on days like legs or where i simply had higher volume 75 minutes wasnt abnormal, save i had a shake halfway through, I believe this is when i started taking gatorade mix for my workouts, so i sipped on it to keep up the energy levels. Was also the first time i understood why anyone would nap, I napped after quite a few leg workouts, only to wake up thinking its morning, but hey isnt it bright out at 8 in the morning. I've since developed a much less hectic split with 4 workouts so i can get out under an hour even on the longer ones.)



I cant tell how you eat cause u only gave me breakfast and post-workout, wich both show you really gotta work on your diet, try eating every 3 hours at least.

Unless you are somehow restricted, eat that PWO meal much sooner after your shake, within 15 minutes, unless you are restricted, and if you are unrestrict yourself, bring food in a container.

Do you take vitamins, you will progress much better with a multi-vitamin supplement once a day and b complex and c throughout the day.

ps. wow you will see major differences in yourself once you become strict with your diet and training and rest.

 

[change]

Thanks for the advice.

I generally try to eat at least every three hours. Though the biggest meal for me is always post workout. This is usually when I gorge myself and eat as much as I can. But youre right, I definitely need to work on my diet. I tried monitoring everything I ate while I was cutting last summer and I had good results.

I havent had any problems doing shoulders and legs on the same day yet. Maybe my leg excersize isnt as intense as it should be.

Oh and thanks for the vitamin tip, i completely forgot about that.

 

[RaWBLooD]

Originally posted by change
Thanks for the advice.

I generally try to eat at least every three hours. Though the biggest meal for me is always post workout. This is usually when I gorge myself and eat as much as I can. But youre right, I definitely need to work on my diet. I tried monitoring everything I ate while I was cutting last summer and I had good results.

I havent had any problems doing shoulders and legs on the same day yet. Maybe my leg excersize isnt as intense as it should be.

Oh and thanks for the vitamin tip, i completely forgot about that.

i feel like dying after finishing legs, and this weird feeling in my guts (im not prone to puking)

The easiest way to gain a good diet is eat the same stuff all the time, like tuna chicken etc, and then monitor it to suit your needs so u dont get obese while bulking or deathly looking while cutting.

 

[Warboss Alex]

Change, there is nothing at all wrong with your original routine, stick with it.

Consider swapping db front raise for a hamstring exercise (shoulders get enough work with a military press plus the indirect work on chest day), and tricep pushups for skullcrushers or close grip bench, otherwise it looks fairly sound to me.

RaWblood - why not do shoulders+legs? Would 3 sets (or whatever protocol he decides to follow) of a military press with or without db raises really impair your squatting efficiency? Not in my book it won't.

Really, if a mere shoulder exercise hurts your leg exercises afterwards, you're doing something wrong.

 

[RaWBLooD]

Originally posted by Warboss Alex
Change, there is nothing at all wrong with your original routine, stick with it.

Consider swapping db front raise for a hamstring exercise (shoulders get enough work with a military press plus the indirect work on chest day), and tricep pushups for skullcrushers or close grip bench, otherwise it looks fairly sound to me.

RaWblood - why not do shoulders+legs? Would 3 sets (or whatever protocol he decides to follow) of a military press with or without db raises really impair your squatting efficiency? Not in my book it won't.

Really, if a mere shoulder exercise hurts your leg exercises afterwards, you're doing something wrong.

If u hadnt noticed he has shoulders listed after his legs, meaning if he gives his legs a good workout he wont have energy left to give his shoulders a good workout. Working over 50% of your muscles is enough without upping it with shoulder work. He can try it for himself, and will see the difference when he does shoulders in a different day.
3 sets wont be enough.

He obviously will add a hamstring exercise to fully work legs on that day, but does not need to remove any delt exercises.

 

[Warboss Alex]

Eh, you're right, I never look at the order of exercises because I assume people have the sense to only attempt squats last in a workout! (same for stiff-legged deadlifts but I never mix those with squats, it's either hack squats or leg press and that's done before the deadlift)

 

[RaWBLooD]

Originally posted by Warboss Alex
Eh, you're right, I never look at the order of exercises because I assume people have the sense to only attempt squats last in a workout! (same for stiff-legged deadlifts but I never mix those with squats, it's either hack squats or leg press and that's done before the deadlift)

! I tend to do squats first cause I can throw all my energy in them, try doing stiff-legged deadlifts same workout as squats, your lower-back will be like woah

 

[Warboss Alex]

Originally posted by RaWBLooD
! I tend to do squats first cause I can throw all my energy in them, try doing stiff-legged deadlifts same workout as squats, your lower-back will be like woah

If you can do both in the same workout, with squats first, then I can't think that your workout is as taxing as it should be.

 

[RaWBLooD]

Originally posted by Warboss Alex
If you can do both in the same workout, with squats first, then I can't think that your workout is as taxing as it should be.

Try it sometime, its unlike working quite different area of the body.

 

[change]

Day 1: (Day 2 actually)

Weight: 171

First What I ate/ what I will have eaten by the time I go to bed

11:30:
Salad with lots of beans corn and tofu. Very small amount of asian Soy Ginger dressing

3:30:
1/2 order of Teriyaki Chicken W/rice (about 2 chicken breasts and 3 cups of rice)

*4:30 workout*

5:20:
3 scoops whey, 1 thick slice banana bread, rest of chicken teriyaki

8:00:
Two chicken Breasts with whole wheat buns and veggies

Before bed:
2 scoops whey

My workout: I decided to follow Rawbloods advice and just do legs today instead of legs/shoulders

So what I did was. Short run to the gym. Stretch.

Squats: (PS I didnt go quite 100% since my form still needs work, but I'd say I Went about 90% of my max effort)
One warmup set of 110

6x190
6x190
4x190
6x150

Seated Calf Raise:
10x140
10x140
10x140

And I also did some lunges after this since thighs felt like they could take it

6 x 70
6 x 70

And thats it.

Thoughts/comments/hatemail?

edit: Supplements = Glutamine, 6 tablets 1/2 hour before lifting
Some herbal energy booster they sent me a sample of when I bought my way. Vitamin C, Zinc

Still waiting to get my multivitamin shipped.

 

[RaWBLooD]

Originally posted by change
Day 1: (Day 2 actually)

Weight: 171

First What I ate/ what I will have eaten by the time I go to bed

11:30:
Salad with lots of beans corn and tofu. Very small amount of asian Soy Ginger dressing

3:30:
Teriyaki Chicken W/rice (about 2 chicken breasts and 2 1/2 cups of rice)

*4:30 workout*

5:20:
3 scoops whey, 1 thick slice banana bread

8:00:
Two chicken Breasts with whole wheat buns and veggies

Before bed:
2 scoops whey

My workout: I decided to follow Rawbloods advice and just do legs today instead of legs/shoulders

So what I did was. Short run to the gym. Stretch.

Squats: (PS I didnt go quite 100% since my form still needs work, but I'd say I Went about 90% of my max effort)
One warmup set of 110

6x190
6x190
4x190
6x150

Seated Calf Raise:
10x140
10x140
10x140

And I also did some lunges after this since thighs felt like they could take it

6 x 70
6 x 70

And thats it.

Thoughts/comments/hatemail?

Well, THAT'S GREAT!
For a low volume workout, id only see that you added a set or 2 of leg curls, and youll be set.
Also for eating, seems your workout is short, so a gatorade mix isnt neccesary, but definately have those whey shakes sooner after your workout, and then insert a meal at about 6
Before bed i suggest cottage cheese, you may add a tablespoon of olive oil if you cannot stomache it.

 

[EFFORT]

Good start man


I think it would really help you if for leg day u did

Squat- Pick 1

2x10

1x6-8 heavy followed by 1x20 (for the first time pick a weight you can do 30times)

1x20 (20rep squating works wonders for people)


and then do your calves, i'd stay away from the leg curls Raw suggested but maybe he has some reasoning behind them?




and for your diet, your gonna have to up the food a lot more and add a lot of redmeat.

 

[RaWBLooD]

Originally posted by EFFORT


1x20 (20rep squating works wonders for people)

true

and then do your calves, i'd stay away from the leg curls Raw suggested but maybe he has some reasoning behind them?

squats hit quads more than hams, and then lunges... so a hams exercise would help even out the quads/hams.

 

[change]

Originally posted by EFFORT
Good start man


I think it would really help you if for leg day u did

Squat- Pick 1

2x10

1x6-8 heavy followed by 1x20 (for the first time pick a weight you can do 30times)

1x20 (20rep squating works wonders for people)


and then do your calves, i'd stay away from the leg curls Raw suggested but maybe he has some reasoning behind them?




and for your diet, your gonna have to up the food a lot more and add a lot of redmeat.

Yeah, Im gradually trying to up my food, its getting better but the problem at the start was that i just couldnt eat that much. Im eating a lot mroe now, and I will be more and more too as I find Im getting hungrier and hungrier.

Anyhow, what benefit does red meat have?

 

[RaWBLooD]

Originally posted by change
Yeah, Im gradually trying to up my food, its getting better but the problem at the start was that i just couldnt eat that much. Im eating a lot mroe now, and I will be more and more too as I find Im getting hungrier and hungrier.

Anyhow, what benefit does red meat have?

its a great protein source, has creatine in it, and some vitamins.

dont eat 2 much there keep ur food clean.

 

[mrRuckus]

Originally posted by Warboss Alex
If you can do both in the same workout, with squats first, then I can't think that your workout is as taxing as it should be.

I don't get this. I keep hearing you repeat this but what are you really encouraging us to do?

For example, I did this yesterday:

Squats:
135 lbs x 6 (could do more but just a warmup)
155x6 (same)
175x4
175x4 (legs feel dead tired.. then: )


Should i do even more sets?
I probably could do 175x3 then 175x2 and then a bunch of 1 rep sets but at what point am i wasting my time? 8 sets?? This is ass to ground. My legs are sore today. I was limping around a bit after my workout and i did squats last. But i could have done more exercises; I had the energy. I always have energy. I'm really not working out hard enough with squats? What should i be doing?

 

[mrRuckus]

Originally posted by change


Squats: (PS I didnt go quite 100% since my form still needs work, but I'd say I Went about 90% of my max effort)
One warmup set of 110

6x190
6x190
4x190
6x150

Did you go all the way down on these?

I'm just questioning because no offense or anything but i looked at your picture and i'm bigger than you, shorter than you, am quite lean, and have 5 lbs on you and have always had strong legs for a nonlifter and i can't squat that much. I'm new to squatting too.

Maybe my legs are just worn out from playing kickball and softball, though. They don't feel tired before i go... shrug. I guess it could be your form too since you say it's off... but then again you say you didn't even try your hardest.

 

[change]

Originally posted by mrRuckus
Did you go all the way down on these?

I'm just questioning because no offense or anything but i looked at your picture and i'm bigger than you, shorter than you, am quite lean, and have 5 lbs on you and have always had strong legs for a nonlifter and i can't squat that much. I'm new to squatting too.

Maybe my legs are just worn out from playing kickball and softball, though. They don't feel tired before i go... shrug. I guess it could be your form too since you say it's off... but then again you say you didn't even try your hardest.

No, I went all the way down. I had a bud of mine whos been doing this for a while watch me and make sure I was doing it right. I guess I just have strong legs.

Im not entirely new to squatting either. I used to do it for a while then quit cause I had a manual labor job where I had to be on my feet all day and I couldnt be sore.

 

[change]

Day 3:

Today I ate:

Breakfast 8:30
2 scoops whey
fruit juice

11:45
fruit cup and banana bread

12:15
Workout
*2 scoops whey immediately after*


1:30
Chicken Teriyaki

4:30
2 chicken breasts with bune and veggies, 2 scoops whey


8:00
4 scoops whey w/4 cups milk


before bed:
cottage cheese, yay


Workout:
I did just shoulders today since I did legs yesterday

Military press
Warmup set:
6x 20
6x25

work sets
6x35
6x40
6x40
5x40

Front DB Raise
6x25
6x25
4x25