Bulking again --- Evo's Journal

[EvoLuTioN]

Current Stats
Gender: male (not really a stat i dont plan to change this graemlins/bluelaugh.gif )
Age: 28
Height: 5' 9"
Weight: 163

More to come have to get my journal from the truck, when im awake.

Notes: Was trying to get sick today at work, i came home and took 1g of Vit. C every 2 hours and slept inbetween. Doing fine now i think i kicked its ***.

First stats taken (9•3•01):
Weight: 152 #
biceps 12.5 inches
Forearms 10.5 inches
chest 39 inches
Quads 20.5 right 21.5 left
calves 13.5 inches
waist 31 inches
BF% unknown

Comment Page (http://www.abcbodybuilding.com/cgi-bin/ultimatebb.cgi?ubb=get_topic&f=5&t=000041)

[EvoLuTioN]

Note: upped the Vit C to every hour during work today and now cant tell i was even getting sick. I think im going to win the fight.

Note 2: going out in the cold and rain to get my journal from the truck now. graemlins/bluelaugh.gif

[EvoLuTioN]

TO THOSE VIEWING THIS: if you have comments please post them in a new topic i want this to be as uncluttered as possible, Thanks for your consideration.


Ok this is from my first Workout that i wrote down the weights in my journal all will say 8•30 but that is when i put them on the computer they were within 1 week of that date, and the second column is from today or the last day for that exercise. Most of these are not 1 rep maxes but the highest working set during my workout. Some show only the max weight used not number of reps.

Flat bench 8•30•01 5x95 8x85
Flat bench 9•18•01 10x95 5x115 3x120
Flat bench 12•09•01 10x115 8x135 3x145

Incline DB presses 8•30•01 25's (didnt write down reps not many)
Incline DB presses 12•09•01 10x40's 10x45's 5x50's


Machine Flys 9•18•01 120 lbs.
Machine Flys 12•09•01 190 lbs.

Preacher Curl 8•30•01 45 lbs.
Preacher Curl 12•02•01 65 lbs.

Pullups 8•30•01 could not do any palms away
Pullups 12•11•01 9 wide grip palms away

DB shrugs 8•30•01 65's
DB shrugs 12•11•01 105's

Squats 8•30•01 115x10
Squats 11•28•01 245x6

Leg Presses 8•30•01 135 lbs x 10
Leg Presses 10•17•01 420 lbs x 10


NOTES: Biceps seem to be the lagging part as far as strength gains but they have been growing fine so at this time i dont think i will re-think how i train them.

(Comment page) (http://www.abcbodybuilding.com/cgi-bin/ultimatebb.cgi?ubb=get_topic&f=5&t=000041)

[EvoLuTioN]

HUGE ENORMOUS NOTE: GET MORE SLEEP!

[EvoLuTioN]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by EvoLuTioN:
Note: upped the Vit C to every hour during work today and now cant tell i was even getting sick. I think im going to win the fight.

Note 2: going out in the cold and rain to get my journal from the truck now. graemlins/bluelaugh.gif <hr></blockquote>

I WIN .. i am fine now so back to taking my usual 3 to 4 grams of Vit C a day.

[EvoLuTioN]

Updated Stats:

Age: 28
Height: 5' 9"
Weight: 163 #
BF%: unknown

Measurements 12•13•01:
Biceps (R)13 7/8" (L)13 15/16"
Forearms: (L)12" (R)12 1/2"
Quads: (L)22 1/2" (R) 22"
Calves: 14"
Chest: 41 1/4"
Waist: 31"

NOTE: dont measure legs first thing in the A.M. i think i lost 1/4" from my last measurements because of this.

(comment page) (http://www.abcbodybuilding.com/cgi-bin/ultimatebb.cgi?ubb=get_topic&f=5&t=000041)

[EvoLuTioN]

Sample

Chest/Shoulders/Triceps workout from 12•09•01

Flat Bench Press
10 x 115
8 x 135
3 x 145 (2 without help from spotter previously i did 2 with this weight but had help on both)

Weighted parallel bar dips
10 x 35 lb plate + bodyweight
10 x 25 lb " "
10 x 25 lb " "

Incline DB presses
10 x 40's
10 x 45's
5 x 50's (first time to throw up some 50's on incline)

Machine Flys
10 x 170
6 x 190 (first time for this also)
6 x 150 (190 killed me should have done it last)

Tricep pushdowns (tri's are fried already)
7 x 140
8 x 130
10 x 100

Close grip bench press (finishing off tri's)
10 x 65
10 x 65
8 x 75

DB side lateral raises
12 x 15's
10 x 15's
8 x 20's
6 x 20's
8 x 20's
10 x 15's
10 x 15's

Skipped two exercises because my step-daughter was with me and we got to the gym a little late so we had to cut it short cuz she had to go to school the next day. I skipped Military presses and upright rows.

NOTE: my chest was sore for 3 days. UPDATE: take that back it was 4 days images/icons/smile.gif




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[EvoLuTioN]

Legs

12•14•01

Wide stance SQUAT
12x135
10x155
10x175
6x195
6x225
6x245

Calf presses on leg press machine
15x440
15x440
15x440 (all sets had partials after 15 till the pain was unbearable, also changed feet postion for each set)

Standing Calf Raises (giant drop set)
10x255
10x225
10x195
10x165
10x135
10x105
10x75 (all of these are one giant drop set stopping only to change weights, calves are so full of blood at the end you can barely move them and it becomes 10 partial reps)

Leg Curls
10x45
6x90
6x75
8x75

Seated Calf Raises
6x100
6x115
6x125 (went heavy low reps tonight usually do 10 reps but super slow or 21's)

Leg extensions (another giant drop set)
10x120
10x105
10x90
10x75 (stopping only to move the pin)

(skipped tib raises, or forgot rather because i was talking to someone)


Ok any comments? if so please use the comment page in the link below. Thanks


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[EvoLuTioN]

Back/Biceps/Forearms


12•11•01

Warmup Pulldowns
120 x 10

Wide Grip Pullups
BW x 9
BW x 6 + 5 negatives
BW 6 negatives (only)
BW x 4 close grip palms facing in
BW 2 negatives (cgpfi)
(Negatives kill my numbers on this but i think they are really making a differece)

T-bar Rows
70 x 10
95 x 8
105 x 7

Incline DB Curls
30's x 10
40's x 2 (oops bit off too much, backed off next set)
35's x 6

Kneeling Shrugs
105's x 10
105's x 10
105's x 10 (all sets held 5 seconds top,bottom)

Reverse preacher curls
35 x 12
45 x 10
45 x 8

Hammer Curls (running the rack no rest)
35's x 4 partials
30's x 6 partials (better tho)
25's x 6 (3/4 reps)
20's x 8 reps
15's x 10 reps
10's x 10 reps (believe it or not by this time i was struggling on the 10's and someone came in about this time, i bet they were like **** what a loser lol graemlins/bluelaugh.gif )

Behind back wrist curls
65 x 15
65 x 17
65 x 12

Reverse wrist curls
10's x 16
10's x 15
10's x 10

Roller
1 up 1/2 up reverse
(this is supposed to be 1 up 1 up rev. x 2 but i didnt make it this day)

Thats it a day of my back workout

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[EvoLuTioN]

Training note: i made a lower volume workout today for the next 5 weeks (at least) Its not HIT but its less than i was doing, and it involves alot of shocking methods esp. Supersets. I had cut out all shocking methods pretty much for the last few weeks and went with basic sets. I like to change things often so that is why im going with this for a while. I might, just might try a total HIT workout if this "almost HIT" workout is productive. If not i know i will sometime in the future.

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[EvoLuTioN]

Well since i already have this made i might as well post it.

NOTE:supersets are listed together then the sets are all listed (it makes sense on the spread sheet) so if there are 6 sets 3 are exercise 1 and 3 are exercise 2.


Chest/Triceps/Shoulders

Decline DB presses
Incline DB presses
(superset)
x10
x10
x8
x8

Cable Crossovers
Pullovers (superset)
x12
x12
x10
x10

Behind the back Dips (weighted)
x10
x8
x6

Two arm DB tri extensions
x10
x10
x8
x8

Military presses
Bentover laterals (superset)
x10
x10
x8
x10
x6
x10



Back/Biceps/Forearms

Wide Grip Pullups
Low Rows (superset)
x10
x12
x10
x10
x10
x8

Hammer Curls
x10
x8
x6
x4

Kneeling Shrugs (rest pause)
x10
x10
x10

Behind back wrist curls
Rev. EZ wrist curls (superset)
x10
x10
x10
x10

Weighted Crunches
x15
x12
x10





Quads/Calves/Hamstrings

Wide Stance Squats
Hack Squats (superset)
x10
x10
x8
x10
x6
x10

Stiff legged Deads
Leg Curls (superset)
x10
x10
x8
x8
x6
x6

Seated Calf Raises (21's)
21's
21's
21's

Tib Raises
x45
x35
x25

Feel free to make comments at the link below
Thanks

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[EvoLuTioN]

Today is day 1 of my new workout (see post above) I'm ready for a change i actually filled out all 5 weeks of my last workout before changing it. Usually i change things after 2 times doing the same thing or maybe even 1 time. Not major changes but tweaks.

Diet notes: well this has went to ***** lately, i mean everything from missing meals to eating sugar. I dont even want to get started on this subject. The holidays are almost over so i can start my cut, i also dont have much whey left so im limiting my self until wednesday when i can buy some more.

[EvoLuTioN]

Just got back from the gym after day 1 of my new workout. Ok i said it wasnt HIT but since it took me 30 mins to do it i guess i must have been mistaken. The catch is my tri's chest and shoulders are fried. Here is what i did.

__________________________________________________

Chest/Triceps/Shoulders

(superset)
Decline DB presses 50's x10, 60's x3
Incline DB presses 35's x10, 25's x8

(superset)
Cable Crossovers 50 x10, 70 x9
Pullovers 50 x10, 55 x10

Behind the back Dips 25 x10, 25 x8, 25 x6
(weighted)

Two arm DB tri extensions
40 x10
50 x10
55 x 8
60 x 6

(superset)
Military presses 20's x10, 25's x8, 30's x5
Bentover laterals 20's x10, 20's x10, 20's x10

__________________________________________________

I really liked this it was a good change from the higher volume training i've been doing. I think it will really be good during my cut to have the short training times since my body wont have as much fuel from food.

I hope to keep my weights up during my whole cut, i truly believe that its in your mind that your weaker when you cut. So im not going to loose anything but fat graemlins/graylaugh.gif

The weighted behind the back dips were surprisingly hard even with just a 25 in my lap. I've been doing a ton of weighted parallel bar dips with up to a 45 hanging but the fresh angle was killer for my tri's as were the two arm db tri extensions (overhead). Pullovers were back in the mix this time i had taken them out for the last cycle and they seemed to really put a nice pump in my chest and serratus when supersetted (is that a word?) with cable crossovers.

I'm really pumped and now im going to drink a protein shake and sit on my *** here at the puter for a while before going to bed (after another meal)

"I gotta say it was a good day" graemlins/thumb.gif

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[EvoLuTioN]

Was just drinking my protein shake thinking, **** i'm going to miss mixing these in milk when im cutting graemlins/grayimages/icons/mad.gif


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[EvoLuTioN]

Ok first i can not believe how sore my tri's are today. I think the two hand overhead presses killed them since i hadnt done those in quite some time.

The second day of my new split was as follows

__________________________________________________

(superset
Wide grip pullups 8 xBW, 4 xBW +6 neg, 3 xBW + 3 neg
Low rows (seated) 10x 130, 8x 120, 10x 130

Hammer Curls (run rack less than 30 sec rest)
5 x 35's
4 x 30's
5 x 25's
8 x 20's

Kneeling shrugs (5 sec pause at top, bottom)
10 x 105's
10 x 105's
10 x 105's

(superset)
Behind back wrist curls 15 x75, 12 x95
Rev. EZ wrist curls 15 x35, 15 x35

Weighted Crunches
15 x140
12 x150
10 x160

__________________________________________________

This one took 45 mins tops, still think it will kill my back. Might not be enough for forearms not sure i may have to adjust that part of it. Biceps i think will be sore, but i'll have to wait and see for sure. Traps are going to be sore im sure, next time i have to go up in weight on them i did 105's last time too.

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[EvoLuTioN]

Tri's are STILL sore graemlins/thumb.gif , but my chest didnt get sore so i may rework the chest routine a little bit, i also may have went too low on the incline weight. Back is sore from yesterdays workout also, biceps are a little already maybe more later. Traps are very sore too which is also good graemlins/images/icons/smile.gif

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[EvoLuTioN]

my triceps are Still sore graemlins/thumb.gif

didnt eat right today it was "Christmas" at work, and im out of protein (got paid today tho will have some tomorrow).

Because of the poor eating habits of today and the fact that my tris and back are still sore i added another day off here enstead of doing legs. Tomorrow is my day off so it will be a good day for legs anyway.

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[EvoLuTioN]

back in business, i picked up 5 lbs of "American Made BIGWHEY" it wasnt really really cheap and it has good numbers. Like &lt;1g sugar and a 42g serving has 30g protein. I am about to do the "test" and see if it tastes good or not.

Update: ok it mixes well and it doesnt have alot of taste too it (this might be good when its mixed in water) graemlins/thumb.gif


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[EvoLuTioN]

Well finally got to leg day

Short workout again (good) but very intense
(45 mins)

__________________________________________________


(superset)
Squats 10 x135, 10 x185, 10 x205
Hack squat machine 10 x2plates, 10 x2(p), 10 x2(p)


(superset)
Stiff legged deads 10 x95, 8 x115, 6 x135
Leg Curls 10 x45, 8 x60, 6 x75

Seated calf raises
21's (http://www.abcbodybuilding.com/exercise2/twenty_one.htm) x 3 sets

Tib raises - 3 sets 45, 55, 61 (oh the pain, oh the pain)


__________________________________________________

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[EvoLuTioN]

Well i've been eating alot of crap foods lately since my cut is coming up (day after Xmas) and i have gained exactly graemlins/drummer.gif drumroll please for the bad news................. (imagine drumroll now) ................... nothing i havent gained anything actually i think even tho i've been eating crap due to missing meals i've already started my cut indirectly, but im going to eat freely for the next two days and then start my serious cut. graemlins/thumb.gif

[EvoLuTioN]

Well its after midnight so i guess im officially on a cut now. Time for a shake with no milk before bed.

[EvoLuTioN]

The first day of my cut is going fine, no cheating. I've had over a gallon of water already today.

[EvoLuTioN]

Ok i went up in several weights and/or reps on my Chest routine (same as last time otherwise) and took even a little less time between sets. Anyway today my chest is actually sore, yaygome. I was worried my chest needed more sets since the first time it didnt get sore at all, but turns out not the case, i think i lacked some intensity the first time (for example the weight on Incline DB presses wasnt enough)

and a note on my cut, doing great so far. have to go to the grocery store tho cuz i have like NO good carbs in the house and man cannot live on protein and fat alone lol graemlins/bluelaugh.gif

(comments here please) (http://www.abcbodybuilding.com/cgi-bin/ultimatebb.cgi?ubb=get_topic&f=5&t=000041)

[EvoLuTioN]

Found something out that i did not know. Store brand (or generic) oatmeal is just not as good as quaker oatmeal, and with a little bit of sugar free syrup i can eat an entire cup of oatmeal images/icons/laugh.gif

Also if you cook sweet potatoes in the microwave wrap them up so they dont dry out.

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[EvoLuTioN]

Ok this is what i ate today (so far and what i plan to eat tonight also)

Meal #1 - 1 cup oatmeal (slow cooking)
2 tbsp Sugar free syrup
1/2 banana
Protein shake (in water with safflower)

Meal #2 - Tuna (1 can)
Cheddar Cheese 1oz

Meal #3 - Two grilled chicken breast patties
(should have been some fat and carbs
here i know or at least fat)

Meal #4 - Tuna (1 can)
1 tbsp dill relish
1 tbsp salad dressing (fake miracle whip
Cheddar cheese 1oz.

Meal #5 - 1 whole egg 5 whites (scrambled in
safflower oil with 1/2 oz cheddar cheese
1 cup oatmeal (not enough fat i know)

Meal #6 - (planned)
Protein Shake (post workout)
safflower oil in shake
2 frozen strawberries in shake

UPDATE: didnt get meal #7 i fell asleep

Meal #7 - grilled beef
and a salad of
lettuce
safflower oil and a hint of dressing
(no cheese i guess graemlins/mecry.gif )

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[EvoLuTioN]

NOTES:

Ok Its been 4 days NO CHEATING! clean diet all the way.... Not sure if i dropped too many calories too fast or not. I feel fine and my lifting hasnt suffered so maybe i didnt drop too fast.

I know im going to do fine, so far no real cravings for sugar (the devil) or breads or anything. Everything in the store looks good but not that tempting to actually cheat which is good.

Im holding out with some cheese, salad dressing in my tuna and the sugar free syrup, maybe i wont have to drop them until im almost done. I have no milk what so ever now. I can really play with the carbs later if need be, i could eat just protein and fat and be happy (i know my body wouldnt be) so later when i start cycling carbs it wont be a problem (i say that now lol)

Outlook is very optimistic, i have the knowledge to do this and i've been awaiting my time to put it to use for quite some time. There is no way in hell im going to blow it. DIE FAT DIE spare the muscle graemlins/thumb.gif

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[EvoLuTioN]

I forgot to mention what supps i take

Multi-vitamin with herbs - (daily)

Chromium Picolinate - 400mcg (daily not at same time as multi because it has 200mcg in it)

VITAMIN C - 3g per day (divided in 3 doses)
(sometimes more like 4 or 5g and even more if i think im getting sick)

Whey protein - at least 2 shakes with 40g Protein each

Creatine - every once in a while (for some reason i cant remember to take this even tho i take everything else with no problem)

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[EvoLuTioN]

Mental note to anyone cutting:

If you lift heavy and kick *** in the gym you can trick your mind into feeling like its growing even tho your dropping weight not putting it on. Who knows the mind is powerful maybe i'll actually put on some LBM during my cut. So far i've kept progressing in my training even on my cut (higher weights and/or more reps)

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[EvoLuTioN]

Oh i forgot to mention i weighed Wednesday and was at 162, during the week it went as low as 160 1/2 but 162 is the recorded # for the week.

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[EvoLuTioN]

Ok diet is going great, im starting to see that im losing fat. Pretty cool, i was noticing in the gym that i could see alot more definition in my shoulders, chest, arms and back. Very happy with that, BUT i didnt get all of my weights or reps tonight. Im going to assume its one of two things. My carbs are too low (at least for today) and/or i just had an off day. Time for a carb-up i think (tomorrow)


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[EvoLuTioN]

Ok as promised this is what i did for my leg workout on &lt;10g carbs.

Legs _________________________________________

Wide Stance squats ²
Hack Squats (machine)³
*superset*
(i dropped the weight to go even lower than
parallel on squats)
² 10 x 115
³ 10 x 110 (weights only not counting sled)

² 8 x 135
³ 10 x 110

² 6 x 145
³ 10 x 110

Stiff legged Deads ²
Leg curls ³
*superset*

² 12 x 75
³ 10 x 60

² 10 x 95
³ 8 x 75

² 10 x 95
³ 6 x 90

Concentrated on the stretch more on stiff legged
deads today so weights were lower. Went up in weight on my leg curls tho to another plate over last time.

Seated Calf raises (21's)
*was feeling balistic*

21's @ 115
30's @ 125
21's @ 125

(did 10 low, 10 high, 10 full on set 2, thats why it says 30's)

Tib raises (done on seated calf machine)
50 x 45 lbs
25 x 55 lbs
30 x 60 lbs

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[EvoLuTioN]

Ok im officially back on a bulk.


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[EvoLuTioN]

Alright been a while since i posted in my journal, but i have been sick for about 4 days. Not much posting at all. Ok so i took a ton of vitamin C while sick, duration was like this

Day 1- scratchy throat in the morning when i woke up, bad nutrition on this day i had 2 meals and one was more of a snack it was a busy day and i got up late then went out of town and its all my fault. By the end of the day the sore throat was bad, took 2g of vitamin C twice in the last few hours before bed. (didnt lift)

Day 2- Well im sick as hell now, so im taking vit C like crazy 2g - 4 times a day. A few tylenol flu pills and tons of water and ice for the throat. Fever several times during the day. Was sick as a dog this night. (didnt lift)

Day 3- Well i feel much better coughing up alot of stuff, nose running like crazy. Feel like my body is winning and trying to eject all this crap. No fever. Sore throat is barely there. Didnt lift. Still knocking down 8g total of vit C per day.

Day 4- Ok still coughing alot of stuff up and nose still running. Feel great today, no sore throat now. Stopped taking the cold medicine but still on the vit C still 8g /2g doses. Felt good enough to lift. Feel that the duration of this was very short compared to my usual course of sickness, Esp. anything that i get fever from.

Day 4- ???


OK so what did i do while sick, weak and discombobulated? Wrote a new routine of course, because even in my state i wanted to go to the gym really bad. So i spent my time off working on a killer routine.

See next post for details....

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[EvoLuTioN]

New routine: explanation

Goals this cycle: Stick with relatively low volume, yet higher than last cycle. No one area of concentration, really went for change in exercises and angles for each body part. Took out ab work, going to do abs on a "day off" by themselves (in other words gonna slack on abs a while). Overall goal mass.

Split: Chest/tris/shoulders
Back/biceps/forearms
Quads/Calves/hams

Note: same split as last time

See next post for day 1....

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[EvoLuTioN]

Day 1 (with weights because this one was today, take in to account that i am still not 100% and the fact that i also dont care what you think about my weights anyway lol)


Chest/Tris/Shoulders

Goals Chest: less is more approach, only 2 exercises.

Goals Tris: More growth was noted for tris under volume training so they get major bloodflow this cycle.

Goals Shoulders: these are my easiest to grow bodypart and they seem to respond fine to low volume so they continue along those lines with only 1 exercise for front/overall delts, and 1 for rear delts.

The workout:

Date 1-22-02

[b]
Flat bench press
115 lbs x 10
135 lbs x 5
140 lbs x 2

Weighted Dips (parallel bar)
25 lbs x 10
25 lbs x 8
35 lbs x 6

Skull crushers² (french presses)
Triceps pushdowns³
(super set)
² 35 lbs x 10
³ 100 lbs x 10

² 45 lbs x 8
³ 110 lbs x 4 (dropped 10 twice to get to 8 total)

² 55 lbs x 4
³ 100 lbs x 3

Close grip bench press
55 lbs x 10
65 lbs x 10
75 lbs x 8
85 lbs x 6

Military presses² (smith machine)
Reverse pec dec flys³ (rear delts)

² bar x 3 (went super slow and gave out too quick)
³ 100 x 10

² bar x 9 (normal speed)
³ 90 x 10

² bar+10 lbs x 6
³ 90 x 10

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