Bulking Week #3

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Bulking Week #3
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Monday, September 22nd, 2003
Wednesday, September 24th, 2003
Thursday, September 25th, 2003
Friday, September 26th, 2003
Saturday, September 27th, 2003

Meal Plan for Monday-Friday (More or less):

Meal #    Time         Food                                         G Carbs   G Fat  G Protein   Calories
1              6:30 AM   1 Scoop ON Whey                           3          1.5           23           117
                                 3 Slices 7 Grain Lite                         27          1             6           141
                                 1 Cup Skim Plus                              17          .2            11           113.8
                                 1 Tablespoon Flax Seed Oil              0           13           0           117
2              9:10 AM   1 Homemade Protein Bar                 13.4       7.5          18.5           195.9
3              11:40 AM Salami Sndwch Whole Wheat           38          25           40           530
4              1:05 PM   1 Homemade Protein Bar                  13.4      7.5          18.5           195.9
5 (Pre)      3 PM       1 Scoop ON Whey                           3           1.5          23           117
                                 1 Cup Skim Plus                              17          .2            11           113.8
                                 3 Plain Rice Cakes                           30          0             0           120
7 (Post)    4:45 PM   2 Scoops ON Whey                         6            3            46           234
                                 34 grams Dextrose                           34          0            0           136
8              5:30 PM   Skinless Boneless Chicken                0            5            40           205
                                 4 Plain Rice Cakes                           40          0            0           160
9              6:30 PM   Skinless Boneless Chicken                 0           2.5         20           102.5
                                 2 Plain Rice Cakes                           20          0            0           80
10            7:30 PM   1/2 Cup 1% Cottage Cheese            6            1.5         14           93.5
                                 1 Cup Skim Plus                              17          .2           11           113.8
                                 1 Cup Sweet Potatoes                     42          .25         2.3           179.45
11            9:15 PM    2 Scoops Micellar Casein                3            2            48           222
                                 2 Tablespoons Flax Seed Oil            0           26           0           234
Totals                     11 Meals                                       329.8      97.85     332.3*    3441.65
W/O PW                 10 Meals                                       295.8      97.85     286.3*    3121.65

*Grams of incomplete protein. Complete protein: 319 and 273

Monday, September 22nd, 2003

OK. I've shattered some serious shit so far this week :). I don't plan on stopping either. This is what I was aiming for...

Monday - Chest/Forearms/Triceps
Incline DB Bench (5-7): 60x10, 60x8, 60x7
Flat DB Bench (5-7): 65x5, 65x6, 65x5
Decline DB Bench (5-7): 65x6
BB Wrist Curls (8-10)/DB Reverse Wrist Curls (6-8) (Superset): 105x10/25x8, 105x7/25x5
*Skullcrushers (4 sets) (*=30 second rest): 75x4, 65x8, 55x8, 55x6
*Rope Pulldowns (4 sets): 90x6, 70x7, 60x8, 50x10
*DB Overhead Extensions (4 sets): 35x9, 35x7, 30x7, 25x10

Actual workout...

Monday - Chest/Forearms/Triceps
Incline DB Bench (5-7): 65x8, 65x7, 65x6
Flat DB Bench (5-7): 65x6, 65x6, 65x5
Decline DB Bench (5-7): 65x7
BB Wrist Curls (8-10)/DB Reverse Wrist Curls (6-8) (Superset): 105x8/25x6, 105x7/25x6
*DB Skullcrushers (4 sets) (*=30 second rest): 30x5, 25x5, 20x7, 20x6
*Rope Pulldowns (4 sets): 80x7, 70x6, 60x7, 50x8
*DB Overhead Press (4 sets): 35x7, 35x6, 35x7, 35x6

Like I said, I'm achieving new PRs like it's my job :). But, don't worry, this is not the end. Come see what leg day brought....

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Wednesday, September 24th, 2003

Leg day baby!!! I get more psyched every time I do it. I even kicked it up to five working sets of squats. Here were the previous bests:

Wednesday - Legs
Squats (4-6): 225x7, 225x8, 225x7
Stiff Leg Deadlifts (6-7): 185x7, 185x6
Step Ups (4-6): 45x5, 45x6
Leg Extensions (6-8): 187x9, 187x6, 187x6
Leg Curls (6-8): 130x7, 130x6
Standing Calf Raises (6-8): 232x8, 232x8, 232x7

Actual workout...

Wednesday - Legs
Squats (4-6): 185x10, 185x10, 185x8, 185x7, 185x9
Stiff Leg Deadlifts (6-7): 185x9, 185x6
Step Ups (4-6): 40x6, 40x6
Leg Extensions (6-8): 187x9, 187x7, 187x7
Leg Curls (6-8): 130x9, 130x6
Standing Calf Raises (6-8): 232x9, 232x8, 232x7, 232x8

Hmm, I guess I didn't improve as much as I thought. I definetely have to kick up squats next week, as I went to light as a precautionary measure this time. Never again.

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Thursday, September 25th, 2003

I am very disappointed with myself because I have failed to update for over a week. However, I promise right now that I will fully update right this instant, and I will not get up until I am done. OK, let's start it up with my goals for this workout:

Thursday - Biceps/Triceps
EZBar Curls (5-7): 85x9, 85x7, 85x7/8
Incline DB Curls (5-7): 40x6, 40x6
Hammer Curls (5-7): 40x6
Close Grip Bench Press*: Weights Unknown - 4 Sets
V-Bar Pulldowns*: Weights Unknown - 4 Sets
DB Overhead Extensions*: Weights Unkwown - 4 Sets

*=30 Second rest in between each set

Here are the actual lifts:

Thursday - Biceps/Triceps
EZBar Curls (5-7): 85x10, 90x6, 90x5
Incline DB Curls (5-7): 40x7, 40x6
Hammer Curls (5-7): 40x7
Close Grip Bench Press*: 145x8, 140x6, 135x4, 125x4
V-Bar Pulldowns*: 130x7, 120x6, 110x6, 100x6
DB Overhead Extensions*: 35x7, 35x6, 35x6, 35x6

*=30 Second rest in between each set

High-quality workout. I moved up on EZBar curls (in which the bar weighs 15 pounds), and upped the reppage in the other exercises as well.

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Friday, September 26th, 2003

Friday was another good workout. Military Press is definetely beginning to grow on me. Previous bests:

Friday - Shoulders/Traps/Abs
Seated DB Press (4-6): 50x9, 55x5, 55x5
Military Press (4-6): 95x7, 95x5
Lateral Raises (6-8): 20x8, 20x8
DB Shrugs (5-7): 95x7, 95x6, 95x5
Cable Crunches*: 130x8, 120x7, 120x7
Leg Lifts*: 0x10, 0x8, 0x7
Decline Situps*: Weights Unknown - 2 Sets

*=Done with 30 seconds rest in between each set

Here are my actual lifts:

Friday - Shoulders/Traps/Abs
Seated DB Press (4-6): 55x7, 55x5, 55x5
Seated Military Press (4-6): 95x7, 95x7
Lateral Raises (6-8): 20x8, 20x8
DB Shrugs (5-7): 95x8, 95x6, 95x6
Cable Crunches*: 130x11, 140x7, 140x7
Leg Lifts*: 0x12, 0x8-10, 0x8
Decline Situps*: 0x10, 0x9

Good workout. I am happy with the results thus far.

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Saturday, September 27th, 2003

I enjoy back day every week. I go out in style by pounding the shit out of my back, and then taking a day off from the weights. Here are the previous bests:

Saturday - Back
Bent Over BB Row (5-7): 145x9, 145x9, 145x7
Weighted Pullups (6-8): 25x6, 25x5
V-Bar Lat Pulldowns (6-8): 150x7, 150x6, 150x5
Deadlifts (4-6): 240x7, 240x6, 240x6

Actual lifts:

Saturday - Back
Bent Over BB Row (5-7): 145x8, 145x8, 145x7
Weighted Pullups (6-8): 25x6, 25x5 supersetted with 0x3
V-Bar Lat Pulldowns (6-8): 150x7, 150x6+1, 150x5+1
Deadlifts (4-6): 240x8, 240x8, 240x6

This workout went smoothly as usual. However, I am kind of getting tired of this routine (the whole split) so in the next couple of weeks I will slowly be switching up the exercises/split. Oh, and you guys should be getting a bonus week in here with comparisons of pictures :). Also, I weighed in today at 170.5, which is about a 8.5 pound increase from after my cutting cycle, so I'm gaining something...

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Feel free to e-mail me at fatal007gb@hotmail.com or
MYNAMEIZGREG@hotmail.com with any questions or comments.

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