Yookiwooki's Bulking Journal

[Yookiwooki]

Age: 18
Weight: 144 lbs.
Height:6'0''

Goal: Gain 10 lbs of muscle over the summer (by September)

I've tried a few times over the last year to get a program going to bulk up. Now that the summer is here I'll have plenty of time to make a serious effort.


Exercise:

I will be following roughly what Jahidi used to start in his journal. Rippetoe's program alternating Option A and Option B 3 times a week. I will be exercising Tuesday, Thursday, and Saturday.

The biggest thing to work on right now is technique and getting comfortable with the motions.

I will not be doing significant cardio at all. Because of my low body fat, my sixpack is very defined. If I notice a loss of definition there, then I'll work some cardio into the program.


Diet:

This will be the harder part for me. I'm pretty much a skinny **** and I have trouble finishing my meals at most restaurants. Fitting enough calories down my throat will be a challenge. Right now, I'm just trying to eat whenever I don't feel full, and trying to focus on getting enough protein, carbs, and fat.

Are there specific meals I can have that put more calories into a smaller size?

 

[jahidi]

Good luck man! Rippetoes is a great routine.

I'm the exact same way with the food, I get full all the time halfway through meals. I've found shakes are a lot easier to get down than food. I get full after 4 cooked eggs but I can drink a shake with 4 raw eggs and barely feel them. So search around this board and try some shake recipes.

The basic shake I have is 2 scoops of whey, 4 raw eggs, and 500ml milk which works out to almost 800 calories and almost 100 grams of protein. Also look in the first page of my journal, Stallion posted the recipe to a huge shake there. I'm not saying you should underestimate the importance of solid food but shakes are great to get extra calories in between meals.

 

[frenchbeauty]

Are there specific meals I can have that put more calories into a smaller size?

Use liquid meals. 4 eggs + 2/3 scoops of protein + milk/water + 1 cup oats -> in a blender. Use that 3 times a day + 3 solid meals you'll gain weight.

Check out where to start in the vault.

Good luck

 

[Quiksilver]

Keep some form of cardio man. Do it on off-days.

Between workouts, cardio gets blood moving through the muscles and thus speeds recovery/growth.

 

[Yookiwooki]

Tuesday

Ok, first day following the plan.

Squat:
Bar X 8
65lbs. X 5
95 X 4
125 X 5
125 X 5
125 X 5 (NOTE: Fell backwards on last rep. This was really scary but luckily I didn't hurt anything. Definitely need to work on form for this, to avoid this happening again.)

Standing Barbell Military Press
65lbs. X 5
65 X 5
65 X 5

Bent Rows
95lbs. X 5
95 X 5
95 X 5

Chin-ups
Body Weight X 8
Body Weight X 8



Definitely need to work on form before I put on significant weights.

Also, doing this workout 3 times a week doesn't seem to be very much. What is the reason for taking so much time off?

I will post my diet for today tonight or tomorrow morning, maybe you guys can give me suggestions specifically where to add foods.

Now I'm gonna try that shake you mentioned. Never drank raw eggs before...

 

[pjtheman]

Are there specific meals I can have that put more calories into a smaller size?

try bacon and (fried) egg sandwiches.

 

[jahidi]

Also, doing this workout 3 times a week doesn't seem to be very much.

This routine requires that you squat every workout, and as your squat goes up, you'll be needing (and wanting) the rest before you squat again.

 

[Yookiwooki]

I'm worried about how I fell today during squats. I think another fall like that could really injure me. Would it be appropriate to use the sliding supported squat bar, or is that not getting the full effect?

 

[Yookiwooki]

Thursday

Ok, second day on this program and I didn't fall again. Yay!

Deadlift:
Bar X 5
95 X 5
115 X 5
135 X 5

Squat: (Used sliding bar rack. Is this O.K.?)
115 X 5
135 X 5
135 X 5

Bench Press:
115 X 5
115 X 5
120 X 5

Dips:
Body Weight X 8
Body Weight X 8

I think I have gotten the hang of the form for some of these exercises. Next time I'm going to push myself.

I will be doing my next workout on Sunday rather than Saturday because I will be busy with job orientation and such all day.

About doing cardio... I'm going to be riding my bike to work every day, and that is like a 15-20 min. ride with lots of hills. I think just my lifestyle will be enough cardio to keep me healthy.

 

[jahidi]

Would it be appropriate to use the sliding supported squat bar

The experts here will tell you...

or is that not getting the full effect?

...that you just answered your own question.

 

[Yookiwooki]

Sunday (aka Saturday)

Back from the gym:

Chin-Up:
8 X Body Weight
8 X Body Weight

Bent Row: (Reeaaaallllyyy need to work on form)
115 X 5
135 X 5
135 X 5

Squat:
(This was a ****show. First 2 sets were ok. Last set I asked someone to watch me and make sure I didn't drop it like last time. The last rep he basically had to pull me up. I'm considering not going below parallel for a while with this because I can't keep failing on the last set and I don't think my weight is very high to begin with.)

135 X 5
135 X 5
135 X 4/5

Millitary Press:
95 X 4
85 X 5
85 X 4


My body weight fluctuates +/- 2 pounds, but I think I'm weighing myself consistently as 1 pound heavier since I started.

I'm putting this link here for my reference, this is the same as the link on jahidi's original first page:
http://forum.bodybuilding.com/showthread.php?t=712752

 

[EFFORT]

Back from the gym:

Chin-Up:
8 X Body Weight
8 X Body Weight

Bent Row: (Reeaaaallllyyy need to work on form)
115 X 5
135 X 5
135 X 5

Squat:
(This was a ****show. First 2 sets were ok. Last set I asked someone to watch me and make sure I didn't drop it like last time. The last rep he basically had to pull me up. I'm considering not going below parallel for a while with this because I can't keep failing on the last set and I don't think my weight is very high to begin with.)

135 X 5
135 X 5
135 X 4/5

Millitary Press:
95 X 4
85 X 5
85 X 4


My body weight fluctuates +/- 2 pounds, but I think I'm weighing myself consistently as 1 pound heavier since I started.

I'm putting this link here for my reference, this is the same as the link on jahidi's original first page:
http://forum.bodybuilding.com/showthread.php?t=712752

Keep going below parallel just use lighter weight for the squats until you get the form worked out then slowly start adding more weight.

 

[Yookiwooki]

Tuesday

Workout:

Deadlift:
115 X 5
115 X 5

Power Cleans: (Practicing form)
95 X 5
95 X 5
95 X 5

Benchpress:
125 X 5
125 X 5
125 X 5

Squats: (Decided to do lower weight, and then moved to sliding bar rack after 2nd set.)
115 X 5
115 X 5
(Moved to sliding bar)
125 X 5
125 X 5

Dips:
Body Weight X 8
Body Weight X 8

 

[Yookiwooki]

Thursday

Workout:

Squats:
85 X 5
105 X 5
115 X 5
115 X 5
115 X 5

Military Press:
85 X 5
85 X 5
85 X 5

Bent Rows:
110 X 5
110 X 5
85 X 5

Pullups:
Body Weight X 8
Body Weight X 8

 

[Yookiwooki]

Sunday (Saturday)

Workout:

Deadlifts:
135 X 5
135 X 5
135 X 5

Squat: (Feels much better. I think I'm getting the hang of this)
115 X 5
115 X 5
115 X 5

Dips:
Body Weight X 8
Body Weight X 8

Bench Press: (Sunburn on my back made this not fun haha)
115 X 5
115 X 5
115 X 5

Overall, I'm feeling more comfortable in the gym.
Officially weigh 147 now, so I'm starting to gain weight.
I work at a pool, and I'm starting to get compliments on my body, glad to know something is working.

 

[Yookiwooki]

Why dosen't the plan include incline or decline bench presses?

Dosent just doing flat bench press for your chest make you grow ice cream cone tits?

 

[Yookiwooki]

Friday (Thursday)

I've been sick for the past 3 days blahh

I forgot to post Tuesday's workout, but it is enough to say that I had a normal day.

Friday's Workout (Too sick on Thrusday):

Squat:
125 X 5
125 X 5
125 X 5

Deadlift:
135 X 5
135 X 5
135 X 5

Bench Press:
125 X 5
125 X 5
125 X 5

Dips:
Body Weight X 8
Body Weight X 8


I weighed in at 148lbs today!!!
Something must be working...

 

[Yookiwooki]

Monday

Ok, so im not really following a schedule anymore for working out... I'm just working out every other day and when I need it I'll take a two day break.

Still sick. Congestion is gone but now I have a sore throat

Workout:

Bent Rows: (Used dumbells, is this ok every once and a while?)
70 X 5
70 X 5
80 X 5

Military Press: (Also dumbells)
70 X 5
70 X 5
70 X 5

Squats: (Realized that if I use a power rack I dont need to even worry about falling... nice )
125 X 5
125 X 5
125 X 5

Pullups.... you know the drill

Again, why does the program only include flat bench presses? Isn't that only getting one part of the chest?

Finally I have some great news... I just hit 150 lbs!!!!! heaviest I've been in my life! this is really working!!!

 

[EFFORT]

Congrats on progress keep on plugging away!

 

[Yookiwooki]

Wednesday

Late workout today, i got to the gym at like 8:30

Squats: Decided to push it today, felt great. I might continue adding weight more liberally.

135 X 5
135 X 5
135 X 5

Deadlifts:

135 X 5
135 X 5
135 X 5

Bench Press: (I really need to get a spotter so I can add weight faster)

125 X 5
125 X 5
125 X 5

Pullups:
2 X 8 (Body Weight)

Feelin good this week, still seeing results and that is really helping me stay motivated...