The ABC Challenge: Icehawk's Bulk (GET-HUGE-FEST)

[icehawk]

CURRENT STATS:
Age: 17
Height: 6'2
Weight: 183.4lbs
Bodyfat: 10.9%

GOAL:
Weight: 195lbs
Bodyfat: Under 15%

Supplements: Whey Gourmet Protein, Ultimate Nutrition Protein, Muscletech's CELL-Tech, Multi-vitamin/mineral, Vitamin C, SSR ZMA

Note: I'm not entirely sure whether I am going to bulk until the deadline. My gains and bodyfat will determine whether I will continue bulking until the end or start to cut for summer.

[icehawk]

Workout Routine

TUESDAY: CHEST+SHOULDERS
Chest: 4 x 2 = 8 sets
Delts: 4 x 2 = 8 sets
Traps: 2 x 1 = 2 sets

THURSDAY: ARMS
Triceps: 3 x 2 = 6 sets
Biceps: 3 x 2 = 6 sets
Forearms: 2 x 2 = 4 sets

SATURDAY: BACK
Lats: 5 x 2 = 10 sets
Lower Back: 2 x 1 = 2 sets
Abs: 6 x 1 = 6 sets

SUNDAY: LEGS
Thighs: 4 x 3 = 12 sets
Calves: 3 x 2 = 6 sets

[icehawk]

This will be my diet on school days. Friday and Saturday nights will most likely be 'cheats', but Sunday will be healthy.

WORKOUT DAYS:

6:45am - Protein Pancake (1 Tbsp PB, 3 Egg Whites, 1/2 cup Oatmeal)
- Multi-Vitamin
- Skim Milk
7:45am - Protein Shake
- Banana
- 500mg Vitamin C
8:30am - Apple
10:15am - Home-made Protein Bar (w/ Honey, PB, Whey and Oats)
11:45am - Turkey Sandwich (Whole Wheat Bread, Turkey, Cheese and Lettuce)
- Orange Juice
2:00pm - Home-made Protein Bar
4:00pm - Tuna Pita (Tuna, Whole Wheat Pita, Low-fat Mayo)
- 100mg Vitamin C
6:00pm - Chicken Stir-Fry (Chicken Breast Strips, Lentils or Black-Eyed Peas and Brown Rice)
- 100mg Vitamin C
7:00pm - WORKOUT
7:45pm - CELL-Tech
8:00pm - Protein Shake w/ Gatorade
8:30pm - Steak and Potatoes
10:00pm - ZMA
10:30pm - Cottage Cheese
- Skim Milk
- Vitamin C

NON-WORKOUT DAYS:

6:30am - CELL-Tech
6:45am - Protein Pancake (1 Tbsp PB, 3 Egg Whites, 1/2 cup Oatmeal)
- Multi-Vitamin
- Skim Milk
7:45am - Protein Shake
- Banana
- 500mg Vitamin C
8:30am - Apple
10:15am - Home-made Protein Bar (w/ Honey, PB, Whey and Oats)
11:45am - Turkey Sandwich (Whole Wheat Bread, Turkey, Cheese and Lettuce)
- Orange Juice
2:00pm - Home-made Protein Bar
4:00pm - Tuna Pita (Tuna, Whole Wheat Pita, Low-fat Mayo)
- 100mg Vitamin C
6:00pm - Chicken Stir-Fry (Chicken Breast Strips, Lentils or Black-Eyed Peas and Brown Rice)
- 100mg Vitamin C
8:00pm - Steak and Potatoes
9:30pm - ZMA
10:15pm - Cottage Cheese
- Skim Milk
- Vitamin C


Workout Days: 3540 Calories, 285g Protein, 420g Carbs, 80g Fat
Non-Workout Days: 3180 Calories, 235g Protein, 380g Carbs, 80g Fat

[icehawk]

And the game starts... I lift Tuesday. Took the last two days off and I'm totally pumped for tomorrow!

[**DONOTDELETE**]

[icehawk]

<blockquote><font class="small">Posted by: yu yevon:</font><hr> <font color="green"> Looks good, be sure to get those caliper meaurements up as soon as you can. Good luck! </font color> <hr /></blockquote>

Thanks, yu. I scheduled a test for tonight at 8:20pm. I tried to get one for an earlier time during the weekend but they were all booked out. I'll make sure to get my next one at around the same time for accuracy.

EDIT: Ok, this sucks. I drive to my gym and change and after I get out they tell me the computers have gone 'bonkers'. I re-scheduled my test for Friday @ 5pm. My weight today was 184lbs so that's what I'll mark down.

[icehawk]

January 7th, 2003

CHEST+SHOULDERS:
Today took forever. There was so many people at the gym I knew and I just lost track of time. A 45 minute workout took an additional 30 minutes I think. Oh well, I had more recovery time and the sets were intense. I'm not going to mark down my reps as I forgot them /forum/images/graemlins/shocked.gif They are all in the 6-12 range, though. I know eh, pretty wide range.

Dumbbell Incline Bench x 2 (60lbs DBs)
Assisted Parallel Dips x 2 (*** Lvl-2)
Dumbbell Flat Flyes x 2 (35lbs DBs)
Dumbbell Flat Bench x 2 (55lbs DBs)
Dumbbell Shoulder Press x 2 (45lbs DBs)
Cable Side Laterals x 2 (25lbs each)
Seated Dumbbell Rear Delt x 2 (15lbs DBs)
Dumbbell Shrugs x 2 (85lbs DBs)
Barbell Upright Row x 2 (70lbs)

The flat bench was crazy. After the other exercises, my pecs actually gave out way before my shoulders which was something new. Shoulder press was a ***** as my front delts were screwed from the bench presses. All and all, good workout. Too bad I got a load of homework to do now.

Nutrition Note: I've raised my calories to fit everything in my diet except the Flax Seed Oil in the morning. I feel that I'm having enough Peanut Butter and Olive Oil so I won't add it in unless I'm not gaining any weight.

[icehawk]

January 9th, 2003

ARMS:
Nothing like a good arm pump.

EZ-Curlbar Curls x 2 (80lbs)
Cable V-Bar Pressdowns x 2 (80lbs)
Alternate Dumbbell Curls x 2 (40lbs DBs)
Smith Machine Close-grips x 2 (110lbs+bar)
Incline Dumbbell Curls x 2 (30lbs DBs)
Seated Dip Machine x 2 (185lbs)
Hammer Curls x 2 (35lbs DBs)
Easy Seated Wristcurls x 2 (60lbs)

I went to failure for most, but they all went with high repitions. I think I'm going to have to bump everything up... which is awesome.

Note: Bodyfat test tomorrow @ 5:00pm.

[icehawk]

I finally got my fitness test today! Results were as followed:

Description: Score (Level for 15-19 yr olds)
BODY FAT: 10.9% (Excellent)
BICEP STRENGTH: 123lbs (Excellent)
BACK FLEXIBILITY: 44cm (Needs Work)

Skinfolds were as follows...
Chest: 11.3
Tricep: 11.1
Suprailium: 13.1
Abdomen: 16.0
Thigh: 15.3
Subscapula: 11.1
Midaxillary: 7.5

All and all it was pretty good. I was looking to be at a higher weight, though. Oh well, it's time to BULK.

[icehawk]

January 11th, 2003

BACK+ABS:
I did one too many exercises for my lats. Oh well, I had a huge cheat meal today (2 mini-pizzas and a big Chinese dinner) so hopefully the calories went somewhere good /forum/images/graemlins/smirk.gif

Assisted Wide-Grip Pull-ups x 2 (*** Lvl-5)
Seated T-Bar Row x 2 (75lbs)
Close-grip Palms-Facing Pulldowns x 2 (150lbs)
HammerStrength Highrow x 2 (200lbs)
HammerStrength Row x 2 (180lbs)
Seated Cable Row x 2 (130lbs)
Hyperextensions x 2 (BW+25lbs)
Hanging Leg Raises x 2
Machine Crunches x 2
Hanging Crunches x 2

I'm writting this the next day and my lats hurt like hell. As you can see, I miscounted my exercises and did 6 instead of 5. I wasn't too impressed with the HammerStrength stuff, though. I'll stick to free weights and cables next time. Abs hurt too.

Supplementation Note: I have started to take ZMA. Changes in diet will be recorded on Nutrition post.

[icehawk]

January 12th, 2003

LEGS:
I hate leg days...

Hack Squats x 3 (180lbs)
Leg Press x 3 (270lbs)
Leg Extension x 3 (180lbs)
Leg Curl x 3 (120lbs)
Standing Calf Raise x 3 (315lbs)
Seated Calf Raise x 3 (340lbs)

I'm writing this the day after, too. I just got back from school and the earth-shattering pain which was in my lats has now transfered to my legs. We had to do kickboxing for Exercise Science class and that did not help at all.

[**DONOTDELETE**]

[icehawk]

January 14th, 2003

CHEST+SHOULDERS:
Time to get some straited pectorals and boulder deltoids...

Dumbbell Incline Bench x 2 (60lbs DBs)
Assisted Parallel Dip x 2 (*** Lvl-1)
Dumbbell Flat Bench x 2 (60lbs DBs)
Pec Fly Machine x 2 (135lbs)
Dumbbell Shoulder Press x 2 (45lbs DBs)
Dumbbell Side Laterals x 2 (20lbs DBs)
Arnold Presses x 2 (30lbs DBs)
Rear Delt Machine x 2 (105lbs)
Dumbbell Shrugs x 2 (85lbs DBs)

Awesome workout. My shoulders were really killing after the Arnold Presses... I think I prefer them over regular Shoulder Press. I haven't been getting much sleep lately which sucks. It's our school's first year of semestering and there's been somewhat of a craming before exams. Oh well.

[icehawk]

January 16th, 2003

ARMS:
My left arm is bigger than my right!! By about a centimetre... that's freaky. Anyways, I pretty much bumped up the weight for the first couple of lifts.

Cable V-Bar Pressdowns x 2 (90lbs)
Alternate Dumbbell Curls x 2 (45lbs DBs)
Decline Skullcrushers x 2 (70lbs)
EZ-Curlbar Curls x 2 (80lbs)
Seated Dip Machine x 2 (200lbs)
Dumbbell Preacher Curls x 2 (40lbs DBs)
Easy Seated Wristcurls x 2 (60lbs)
Reverse Easy Seated Wristcurls x 2 (50lbs)

I increased the weight for the Pressdowns, DB Curls and Dips and it felt good. The pump is amazing and hopefully I'll have some left tomorrow to show off at school /forum/images/graemlins/grin.gif

[icehawk]

January 18th, 2003

BACK+ABS:
Today was a decent lat day. I think next day I might lower the weight and go for a 9-12 rep range instead of the 6-8 I was doing today.

Lat Pulldown x 2 (140lbs)
Seated T-Bar Row x 2 (80lbs)
HammerStrength Chin-up x 2 (180lbs)
Assisted Pull-up Machine x 2 (*** Lvl-6)
Seated Cable Row x 2 (130lbs)
Weighted Decline Crunches x 2
Crunch Machine x 2 (160lbs)
Hanging Crunch x 2

A good day all in all. Too bad I had to ruin it my having a couple beers and some pizza later that night at a friend's place. Oh well, once in a while won't hurt, right?

[icehawk]

January 19th, 2003

LEGS:
Another grueling leg day...

Hack Squat x 3 (180lbs)
Leg Press x 3 (320lbs)
Leg Extension x 3 (180lbs)
Leg Curl x 3 (120lbs)
Standing Calf Raise x 3 (315lbs)
Seated Calf Raise x 3 (340lbs)

Only bumped up leg press and I know I could have done more. I'm pretty sore today so that sucks. Out.

[icehawk]

Sorry I haven't posted for awhile. I've been a little sick for the past 3-4 days so I took some time off at the gym (especially because it's exam time). Yesterday, I did a high-volume chest, shoulder and tricep workout. Today, BEFORE the Super Bowl party (at least some of those potluck calories will go to my muscles), I plan to do a hardcore back, biceps and forearm workout and maybe throw some abs in there, too. After today, I plan to change my workout to this:

MON-Legs
TUE-Chest
WED-Abs@Home
THU-Back
FRI-Rest or Abs (if not done on Wed)
SAT-Shoulders
SUN-Arms

Legs...
Hack Squat 12,10,8,6
Leg Extension 12,10,8
Leg Curl 12,10,8
Standing Calf Raise 15,15,15
Seated Calf Raise 12,12
SETS: 15 SETS

Chest...
Flat Barbell Bench 10,8,6,4
Incline Dumbbell Bench 10,8,6
Incline Cable Flies 12,10,8
HammerStrength Incline Bench 10,8,6
Slow Flat Dumbbell Flies (stretch) 15,15
Sets: 15 SETS

Back...
Lat Pulldown 12,10,8
Seated T-Bar Row 10,8,6
HammerStrength Chin-up 10,8,6
Seated Cable Row 12,10,8
Hyperextensions 10,10,10
Sets: 15 SETS

Shoulders...
DB Shoulder Press 10,8,6
Cable Lateral Raise 12,10,8
Arnold Presses 10,8,6
Dumbbell Shrugs 12,10,8
Upright Rows 10,8,6
SETS: 15 SETS

Arms...
Cable Pressdowns 10,8
Barbell Curls 10,8
Close-grip Bench 10,8
Dumbbell Curls 10,8
Decline Skullcrushers 10,8
Hammer Curls 10,8
DB Kickbacks 15
DB 21s 21
Easy Seated Wristcurls 10
SETS: 15 SETS

Giving each muscle group it's own day over the course of the week, I feel, will allow me to throw more weight around and get a huger pump.

[icehawk]

27/01.03: Legs

Hack Squat
140lbs x 12
160lbs x 10
180lbs x 8
200lbs x 6

Leg Extension
165 x 12
165 x 10
165 x 8

Leg Curl
110lbs x 12
110lbs x 12
110lbs x 12

Standing Calf Raise
315lbs x 15
315lbs x 15
315lbs x 15

Seated Calf Raise
340lbs x 12
340lbs x 12

[icehawk]

28/01/03: Chest

My workout partners didn't show up until I was done my workout and the Hammer Incline was taken up so I improvised...

Smith Machine Flat Bench
155lbs x 10
165lbs x 8
175lbs x 6
185lbs x 4

Incline Dumbbell Bench
50lbs DBs x 10
50lbs DBs x 8
50lbs DBs x 6

Incline Cable Flies
30lbs x 12
30lbs x 5 DROP 25lbs x 5
25lbs x 8

HammerStrength Lateral Bench
90lbs x 12
110lbs x 6
100lbs x 6

Dumbbell Flies
25lbs DBs x 15
25lbs DBs x 15

This was my first 'official' chest workout for this split so I was still figuring out some of the poundages to use.

[icehawk]

Wow, I haven't updated this in awhile. Anyhoo, I think I'm going to schedule a fitness test again soon... it's about a month I believe. And don't worry, I'm still working my *** off in the gym, just don't have time to write it all down after!

[**DONOTDELETE**]

[icehawk]

<blockquote><font class="small">Posted by: yu yevon:</font><hr> <font color="green"> Hey buddy. I'm missing your caliper measurements for weeks 2, 3, 4, 5. If you have them, post them as soon as you can! </font color> <hr /></blockquote>
I thought we already talked about this? I sent you a PM, remember? Anyways, I'll schedule a fitness test tomorrow.

I had a good workout today so I might as well post it /forum/images/graemlins/grin.gif

Shoulders:
DB Shoulder Press 50s x 10,8,6
BB Upright Rows 80 x 10,8,6
DB Lateral Raise 20s x 10,8,6
DB Shrugs 80s x 10,8,6
Machine Shoulder Press 125 x 10,8,6

Abs:
Weighted Decline Sit-ups x 20
Hanging Leg Lifts x 20
Crunch Machine x 20
Hanging Crunch x 20

[icehawk]

Feb 11th, 2003

Chest...

Incline DB Bench 60s x 10,8,6
Flat DB Bench 60s x 10,8,6
Incline Cable Flyes 35 x 10,8,6
Dips 10,8,6
Pec Fly Machine 145 x 10,8,6

[icehawk]

19/02/03

Did shoulders yesterday. Today was arms and it was a killer workout. It actually made me feel like puking which only really happens on leg days.

Cable Pressdowns 90lbs x 10,8
EZ-Curlbar Curls 90lbs x 10,8
Close-grip Bench (on Smith) 155lbs x 10,8
Alternating DB Curls 45lb DBs x 6,6
Skullcrushers 80lbs x 10, 90lbs x 6
Preacher Curls 75lbs x 10,8
Single-Arm Reverse Cable Pressdowns 40lbs x 12
High Cable Pulley Curls 50lbs each x 12

Like I said, excellent workout. I'm pretty proud of my arm strength and size. I just wish my delts and chest were like the same. I got a leg day tomorrow, but I got a calculus test so I'll probably skip legs and make it up on Friday.

[icehawk]

March 17th, 2002
<font color="red">
Delts/Traps/Abs

DB Shoulder Press
50lbs DBs x 12
50lbs DBs x 10
50lbs DBs x 8
50lbs DBs x 6

Upright Rows
70lbs x 12
70lbs x 10
70lbs x 8

Machine Shoulder Press
120lbs x 12
120lbs x 10
120lbs x 8

DB Rear Delt Raise supersetted w/ DB Lat Raise
15lbs DBs x 10 / 15lbs DBs x 10
15lbs DBs x 8 / 15lbs DBs x 8

Behind-the-back BB Shrugs
120lbs x 12 drop 100lbs x 12
120lbs x 12 drop 100lbs x 12

Crunch Machine supersetted w/ Side Crunches
160lbs x 15 / BW x 50
160lbs x 15 / BW x 40
160lbs x 15 / BW x 30

Hanging Leg Lift
BW x 12

Hanging Crunch
BW x 15
BW x 15
</font>
All and all a good workout. I'm still having some shoulder problems which were a real hassle during the shrugs and uprights. I bumped up the reps from 6-10 to 8-12, lower the resistance a bit and increased the volume as well. It should get higher as the weeks go on.

[icehawk]

March 18th, 2002
<font color="blue">
Triceps/Biceps/Forearms

Smith Machine Close-Grip
155lbs x 10
145lbs x 10
135lbs x 10
125lbs x 10

Alternating DB Curls
45lbs DBs x 10
40lbs DBs x 10
35lbs DBs x 10
30lbs DBs x 10

Rope Pressdowns
70lbs x 12
70lbs x 10
70lbs x 8

Single-Arm Cable Curls supersetted with Single-Arm Reverse Pressdowns
40lbs x 12 / 40lbs x 12
50lbs x 10 / 50lbs x 10

BB Preacher Curl
85lbs x 12
80lbs x 10
75lbs x 8

Seated BB Wristcurls
60lbs x 12 (supersetted w/ double dropset of Hammer Curls - 35lbs/30lbs/25lbs x 6/6/6)
60lbs x 10
60lbs x 8

Slow Hammer Curls
20lbs x 12
20lbs x 10
20lbs x 8
</font>
Awesome workout. I did a lot of Reverse Pyramids, which I normally rarely do, so hopefully that will shock my arms into new growth. The only thing that messed up my poundages was doing the cable work before the preachers (all the benches were being used up and I was tired of waiting). The forearm superset/dropset was created on impulse and gave me a nice popeye pump /forum/images/graemlins/cool.gif

[icehawk]

I felt like writing this one down...

March 26th, 2003
<font color="green">
CHEST

Smith Machine Flat Bench
185 x 10
185 x 8
185 x 6
185 x 4

DB Incline Bench
50s x 12
55s x 10
55lbs x 6
55lbs x 5

Pec Fly Machine
155lbs x 12
165lbs x 10
175lbs x 8

Cable Crossovers
50s x 12
60s x 10
60s x 6 (lost control of left arm so I messed my set!)
</font>
Note: I started loading creatine again on Tuesday.

[icehawk]

Saturday, March 29th

DB Shoulder Press
55s x 10,8,6,4

Upright Rows
80 x 10,8,6

DB Lat Raise
20s x 12,10,8

Arnold Presses
35s x 10,8,6

Cable Front Raises
15s x 12,10,8

Skullcrushers
80 x 10,8,6

Close-grip
145 x 8,6,4

Dips (hitting tris)
8,6

Cable Pressdown
70 x 10,8

[icehawk]

Sunday, March 30th

Had a HUGE cheat meal last night /forum/images/graemlins/frown.gif

Seven beers and half a pizza!! /forum/images/graemlins/shocked.gif