Bulking Journal

[this_dude_55]

Just got done my last workout of the week. Feel good after completing it. Only thing that bothers me is that my diet this week wasn't as stable as it should've been. But I think I have that done now. So I should be good.

 

[this_dude_55]

Here's my workouts for this past week:

Legs
Squat, Machine x 10 x 10 x 8 x 8 x 6 x 6
Leg Extension, Machine x 8 x 6 x 6 x 4
Hamstring Curl, Machine (Lying) x 8 x 6 x 6 x 4
Leg Press x 8 x 6 x 6 x 6 x 4 x 4
Seated Callf Raise x 100 x 100 x 100 x 100

Back/Biceps
Arnold Press x 10 x 10 x 8 x 8 x 6 x 6 x 4 x 4
Seated Dumbbell Press x 8 x 6 x 6 x 6 x 4 x 4
Cable Rope Rear-Delt Row x 8 x 6 x 6 x 6 x4 x 4
Ab Crunch Machine x 20 x 20 x 20
Hanging Side Knee Raise Body x 10 Body x 10 Body x 10
Cable Shrugs x 20 x 20 x 20
Lying Weighted Crunch 10 x 10 10 x 10 10 x 10
Twist Machine 100 x 10 100 x 10

Back/Biceps
Wide-Grip Pulldown x 10 x 10 x 8 x 8 x 6 x 6
Seated Cable Row x 8 x 6 x 6 x 6 x 4 x 4
Underhand-Grip Pulldown x 8 x 6 x 6 x 6 x 4 x 4
Preacher Curl x 8 x 6 x 6 x 4
Hammer Curls, Rope x 10 x 8 x 6 x 4
Close-Grip Pulldown x 8 x 6 x 6 x 6 x 4 x 4
Back Extension 10 x 15 10 x 15 10 x 15 10 x 15

Chest/Triceps
Dumbbell Bench Press x 10 x 10 x 8 x 8 x 6 x 6
Incline Dumbbell Flyes x 8 x 6 x 6 x 6 x 4 x 4
Hammer Grip Incline DB Bench Press x 8 x 6 x 6 x 6 x 4 x 4
Lying Dumbbell Tricep Extension x 8 x 6 x 6 x 4
Pull-Down, Rope x 8 x 6 x 6 x 4
Incline Bench Press x 8 x 6 x 6 x 6 x 4 x 4
Calf Press on Machine Press x 8 x 6 x 6 x 6 x 4 x 4

Apologize for not having the weight numbers done, can't find the paper with them, but at least got clue of how many reps and sets I'm doing for an exercise.

 

[BluEyes]

oh my god

 

[EFFORT]

oh my god

We got it under control now no more worries

 

[this_dude_55]

Sorry haven't been updating this. Had a friend past away a week ago, so that's been more focus. But I'm back now, so I'll update this soon.

 

[this_dude_55]

Started a fitday.com account and have my diet under control. Much thanks to EFFORT for helping me with that.

 

[this_dude_55]

Trying to steadily keep this diet. Swear it's not as easy as it seems. Dog ends up getting sick and I spend a hours in the vet's over it. That push me back from my goal of eating a meal every 3 hours. Just have to plan better though some things are unavoidable.

 

[this_dude_55]

Went to the gym today. Did abs/shoulder. It was an okay workout. Feel like I didn't get as much out of it as I wanted.

 

[Quagmire911]

Don't stress over missing one meal. If you lead a semi-normal life and have other commitments it will happen from time to time. Just makesure it isn't happening frequently. If you find you have a particular day or days where your struggling to fit in all 6 then condense it into 5 if you feel the need. For most people I know however, it comes down to perseverence.

Quagmire

 

[this_dude_55]

I'm finding that perserverence may be the most important in it all. Keeping with the lifting and eating consistantly. Not as easy as I first thougt.

 

[BluEyes]

The lifting gets easier is follow, the eating, unless you devise a set strategy, does not.

 

[this_dude_55]

The lifting gets easier is follow, the eating, unless you devise a set strategy, does not.

You're right. Lifting is the easy part if anything!

 

[this_dude_55]

Been doing full body workouts twice a week for the past week. I'm going to continue is this for the next two weeks also. Soon I'll post the workout I'll be following for about 5 weeks after those two weeks.

 

[this_dude_55]

Legs and back in consecutive workouts is a lot on the lower back. Especially squats and deadlifts like it should be.

i don't even know if that testosterone nonsense is true but it's being way too anal.

mrRuckus your right. Thought about it. On leg days i'm doing deadlift and squats, then on back days i'm doing good mornings. To have them in consecutive days would be to much on the lower back. That's why i'm spreading the days in between the two workouts. Thanks!

 

[this_dude_55]

Did a full body workout today. Hit the back, biceps, triceps, and chest. Feel good after doing it. Actually feel a little bit more self-confident. I'm really enjoying lifting.

 

[this_dude_55]

Just looked at the pictures of myself in this post. Just to remind me why I'm doing this. Deff got to keep going. Also, found this article about reasons.
I'll post it. They are shallow reasons but come on they are the reasons most of us are doing it.

 

[this_dude_55]

TOP TEN SHALLOW REASONS TO WORKOUT
By: Ryan DeLuca
Stay motivated by printing your own list and reading it daily...
Let's face it. Most of us have the best intentions when we start a new workout program. "This is the time that I will actually stick to bodybuilding and not quit!" or "Last time I was forced to quit because I was too busy to lift... but this time I am serious!"
Something went wrong and we ended up sitting on our lazy butts for six months straight as our muscles went into hiding and our waists expanded.
Everybody has an excuse about why they haven't yet achieved all their bodybuilding goals. Don't feel too bad though - how many really buff and ripped people do you see on an average day while walking around the city? Maybe one or two if any!
At least 95% of people are not too good to look at naked. Sticking to a workout or diet plan is hard! Should that be depressing to you? No! It means that once you succeed you will be one of the very few hard bodies around for everybody to be jealous of
How do you become one of these motivated and dedicated people? It is 90% psychological. Most of the time when you skip a workout or quit your program it is because you were downright lazy.
You need to figure out what works for you when it comes to staying motivated for longer than a month or two. In this article, I will teach you what works for me... and most of the people I know.
Emotions motivate us to want to do things. We feel the need to do certain things or accomplish certain goals. The following list of reasons to stay motivated are emotional triggers that can help you remember why you wanted to do this in the first place.
Most people forget these things 30 minutes before they are supposed to be at the gym. All they can think about is the fact that they are tired and had a long, stressful day.

Top 10 Reasons To Never Quit!

Yeah, yeah... I know. Bodybuilding is about the healthy lifestyle. It's great that because of bodybuilding you will live longer, feel healthier, have more energy, prevent diseases, decrease stress, get sick less often and all that other stuff.
But let's be truthful for a second. Did you start bodybuilding so that you could prevent some future disease that you might get someday in the distant future?

 

[this_dude_55]

Anyway having problem loading rest of article, but it's a good one.
Here's the link:
http://www.bodybuilding.com/fun/topshal.htm

 

[this_dude_55]

I'm still doing fully body workouts this week.

 

[this_dude_55]

Starting next week here is the workout I'm doing for next 5 weeks:

LEGS
Squat, Machine x 10 x 8 x 6 x 4
Arnold Press x 10 x 8 x 6 x 4
Cable Rope Rear-Delt Row x 10 x 8 x 6 x 4
Upright Rows x 10 x 8 x 6 x 4
Calf Press on Leg Press x 10 x 10 x 10 x 10
Thigh Abductor x 12 x 12 FAILURE
Thigh Adductor x 12 x 12 FAILURE
Lying Hamstring Curl x 12 x 12 FAILURE
Deadlift x 10 x 8 x 6 x 4

ABS
Decline Twist Crunch 10 x 10 10 x 10 10 x 10
Planks Body x 30 sec. Body x 30 sec. Body x 30 sec.
Side Plank Left x 30 sec. Right x 30 sec.
Lying Weighted Crunch 40 x 10 40 x 10 40 x 10
Wrist Curl x 12 x 12 FAILURE
Wrist Squeezes FAILURE
Broomstick Twist Stick x 3 min.
Decline Crunch FAILURE

BACK, BICEPS
Wide-Grip Pulldown x 10 x 8 x 6 x 4
Close-Grip Pulldown x 10 x 8 x 6 x 4
Pullups FAILURE
Barbell Rows x 10 x 8 x 6 x 4
Reverse EZ Bar Curl x 12 x 12 FAILURE
EZ Bar Curl x 12 x 12 FAILURE
Stiff Legged Deadlift x 10 x 8 x 6 x 4

CHEST/TRICEPS
Incline Barbell Press x 10 x 8 x 6 x 4
Dumbbell Bench Press x 10 x 8 x 6 x 4
Straight-Arm Dumbbell Pullover 25 x 20
Incline Dumbbell Flyes x 12 x 12 FAILURE
Dumbbell Tricep Extension x 12 x 12 FAILURE
Pull-Down, Rope x 12 x 12 FAILURE
Calf Raise x 100 x 100 x 100 x 100
Ab Crunch Machine x 10 x 10 x 10 x 10 x 10
Dips FAILURE