The ABC Challenge: J1M's Bulk! (comments welcome!)

[AtomicJim]

Well lets get this going! I'm going to take my 9 point caliper test this morning when i wakeup (new years! today is a off day too!)
My split now will look like

Day 1 - Chest & Abs
Day 2 - Back, traps & rear delts
Day 3 - Legs
Day 4 - Off
Day 5 - Bi's & Tri's
Day 6 - Front & Side Delts & Abs
Day 7 - Off

I think i'll screw around with my diet too, i'm in need of a change.

[AtomicJim]

Yesterday was Chest & abs day, and I used all shocking supersets which was just dandy /forum/images/graemlins/grin.gif

Cable Crossover 2x10,8 @ 70lbs (each side) super setted with incline bb press 2x10,9 @ 105lbs

Incline db flye 30lbsx10 supersetted with 10 bodyweight dips

Machine bench dropset 140x8, 110x8,70x12

Crunches x15, leg lifts x20, crunches x15, leg lifts x15, leg lift hold for 20 sec's, machine crunches x12 @ 100lbs

overview: quite well except the end, i played around with the weight to much (havent used a machine bench in awhile). My chest pretty stiff right now, its either from the workout or the 7 1/2 hours sleep i got when i'm used to 10+ (winter break) now if you'll excuse me, i need my morning steel cut oats and protein shake /forum/images/graemlins/grin.gif

[AtomicJim]

Back and forearms today

Deadlifts - no gloves, straps or chalk
135 x12 warmup
185 x10 warmup
225 x6 workset
245 x3 (grip gaveout)
245 x3 (started sliding out of my hands)

db row
55lbs x12,10

Seated cable row close grip v bar
100x8,90x8,80x6+5 negatives

EZ Bar quadset (15lbs ez bar only)
wrist curls to failure
supersetted with reverse wrist curls to failure
supersetted with wrist curls to failure
supersetted with reverse wrist curls to failure
20sec break
behind the back wrist curls w/ 45lbs bb

overview: good workout, i'm buying gloves tomarrow, i wanna go HEAVY on DL's next time. Forearms were shot, mixing my shake after hurt to hold it. Of course right after i plowed my driveway (solid ice) which was great fun, probably burned a good 500cals right there lol, guess i'll have to makeup for it /forum/images/graemlins/grin.gif

Diet for Today (http://fitday.com/WebFit/PublicJournals.html?Owner=J1MMY&Year=2003&Month=0& Day=3)

[AtomicJim]

Leg day!
quads
Leg Ext 130lbs x12 supersetted with Front Squats 140lbs x10
Leg Ext 130lbs x10 supersetted with Front Squats 140lbs x10

Leg Ext 110lbs x10 supersetted with squats 155lbs x12
Leg Ext 110lbs x10 supersetted with squats 155lbs x10

DB Lunges Drop set 30lbs x10 each leg, 25lbs x8 each leg

Hack Squat 80lbs x20 drop set to 70lbs x20 (5-7 second rest pauses use)

Standing calf raise quad set
-wide stance 140lbs x10
-medium stance 140lbs x8
-narrow stance 120lbs x12
seated calf raise 45lbs x20

overview: superset and dropset, wow nice combo /forum/images/graemlins/grin.gif quads were fried and the ability to walk was somewhat fuzzy after my final stretching after all the work. today was a cheat day also, well not really a super cheat but just a 8oz burger with tons of ketchup which i absolutely loved /forum/images/graemlins/smile.gif

[AtomicJim]

Cant decide if i should riot bomb today or tomarrow... I've gone 3 days w/o rest but i havent worked arms in almost 2 weeks (changed split). Gosh i'm really tired too, its my last day of winter break and i have some homework i was supposed to do over this time (entire 10 page packet) so most of my day is already planned.
I guess we'll see how the day goes by andsee how I feel around 1 or 2pm.

[AtomicJim]

riot bombed today, arms are killlling me. i'm posting my results in the trainning forum here (http://www.abcbodybuilding.com/forum/showflat.php?Cat=&Board=workout&Number=389074&page =0&view=collapsed&sb=5&o=&fpart=1).
Well heres the results so far too /forum/images/graemlins/grin.gif

Before unflexed (4:10pm) - 11"
Before flexed (4:10pm) - 13.75"

After unflexed (5:00ish) - 13
After flexed (5:00ish) - 14.25

12 Hours After unflexed (?) - ?
12 Hours After flexed (?) - ?

24 Hours After unflexed (?) - ?
24 Hours After flexed (?) - ?

Just finishing eating my steak, my mom is making a turkey breast in the crock pot so i think i'll up the protein jsut for fun and grab some of that too /forum/images/graemlins/smile.gif

[**DONOTDELETE**]

[AtomicJim]

yu: I have to wait until thursday :*( gyms closed for cleanning.

Yesterday was shoulders and abs, the gym closed 30 mins after i got there so i had to go fast.

Push presses super setted with those elastic band stretches (OW! i used 2 bands) 3x12,10,8 and another elastic band set to failure, around 20 reps (only using one band)
side laterals 1x12
abs
leg raises 2x15
bicycles 3x30
crunches 2x15 3-3-1 tempo

[AtomicJim]

yu: I have to wait until thursday :*( gyms closed for cleanning.

Yesterday was shoulders and abs, the gym closed 30 mins after i got there so i had to go fast.

Push presses super setted with those elastic band stretches (OW! i used 2 bands) 3x12,10,8 and another elastic band set to failure, around 20 reps (only using one band)
side laterals 1x12
abs
leg raises 2x15
bicycles 3x30
crunches 2x15 3-3-1 tempo

[**DONOTDELETE**]

[AtomicJim]

I'm going to gym at 5:15am tomarrow morning for a 7 point test (yay early early and no sleep)
Today was a off day (so is tomarrow)
total cals today: 2750

[AtomicJim]

well gym was closed for unknown reason. my friend gave me some calipers and i hope we recorded these right.

Pectoral fold 10 mm
Abdominal fold 15 mm
Thigh fold 14 mm
Triceps fold 11 mm
Subscapular fold 12 mm
Suprailiac fold 13 mm
Axilla fold 8 mm

Your estimated body fat percentage is: 10.6 %

Your estimated lean body mass is: 137.6 lbs

[AtomicJim]

Chest and abs

DB bench
30x12 warmup
50x10 warmup
55x8 workset
60x8 workset
60x6 workset

incline bb bench
115x8
120x8
120x6

Dips
bodyweight x10
bodyweight x7 drop set -24lbs bodyweight x6

Crunches 2-3-1 tempo x15, leg lifts (hands behind head) x15, crunches x15, leg lifts x15, 15 second leg lift hold 12" off ground.

total cals: 2871

[**DONOTDELETE**]

[AtomicJim]

Gains still going around 1lbs a week, so i'm pretty happy, i bulked around 3200-3500 last time and just came with a ton of fat. I'm doing about 40/30/30 and seems to be working quite nice right now. I bumped protein to 2g/lb and i'm eating steak after 30 mins after my postworkout shake either alone or with a yam. I might give a little bump to the cals next week when i do another animal m-stak 'cycle' but for now i'll stay at 2800 and continue to see how things go.

I couldnt get the gym last night, I was at a BPA (Business Professionals of America) conference/competition for about 12 hours. I arrived there around 7:30am and my first test was at 11:30 followed by some misc. open events; business spelling which i almost placed in but i was 15 sec slower taking it then the 5th place finisher (heh now they tell me what the timing was for..) and professional technology concepts (wow that is worded weird to me).
The award ceremony was at 4:00pm and i took 2nd in CISCO Networking so i'm happy. Ok enough off topic /forum/images/graemlins/grin.gif

Today is back day and i'm planning my usual fun filled day.

2 sets of warmup Deadlifts followed by maybe 3-5 sets of work sets /forum/images/graemlins/grin.gif (DL's are my main back/traps exercise)
following that maybe 2 sets of bent over rows (or pullovers, i might try those today for fun) and 2 sets of cable rows using the v-shaped rope and pulling it into my face (i was given a tip to use these to hit your lats quite well?)

well theres the plan, yesterday was a cheat day so its back to perfect diet again /forum/images/graemlins/grin.gif

[AtomicJim]

Back & traps

warmup 5 mins on bike, 12 easy bodyweight pullups @ medium distance.

deadlifts
135x12 warmup
185 x6 warmup
225 x8
235 x3 (grip went out)
225 x6 (grip went out)
135 x15 burnout
95 x12 burnout

bb rows
95x12 (kinda supersetted these with the next set, it just wasnt heavy enough)
115x6
115x6

seated cable rows with t-bar
110x7 +1 cheat
110x6

db shrugs
50x15 (grip gave out before traps were even felt any burn)

stand calf machine shrugs (these work for me /forum/images/graemlins/smile.gif)
120x20
140x15
140x15 (3 cheated)

total cals: 3109

[Lumina20]

Hey try to eat that steak with the sweet potato, it's good for your post-workout whole food meal to have both protein and carbs.

[AtomicJim]

Yeah i had a 7oz steak and basmati rice for the carbs. I had a sweet potatoe and chicken pre-workout so its all good /forum/images/graemlins/grin.gif

[Zaffir]

Mmm... chicken...

With the way you're eating, i see you making your 10lbs of LBM goal fairly easily.

[AtomicJim]

<blockquote><font class="small">Posted by: Zaffir:</font><hr> Mmm... chicken...

With the way you're eating, i see you making your 10lbs of LBM goal fairly easily. <hr /></blockquote>

Hope so /forum/images/graemlins/grin.gif

Todays a off day, i'm gonna chill, do some homework, watch godfather part 3. i wanted to 5 dvd set for 2 years, i bought it this christmas and i'v watched all the bonus features and the first 2 and i MUST finish it off. After that i think i'll clean my room lol - later /forum/images/graemlins/grin.gif

[AtomicJim]

wow i was f'in hungry this morning for some reason, i used a whole can of tuna in a tortilla (5 servings, 65g protein) with some wasabi for lunch and had a nice breakfeast too. I'm eating my steak and basmati rice for pre-workout so my days going pretty good. Today will be arms seeing as i cant get the gym to do my scheduled leg day.

[AtomicJim]

arms day
(wide grip, a little bigger then waist/shoulder grip) ez bar curl 75lbsx6,12
ez bar preacher 75x4 65x10
db hammer curl 35x7, 30x6
close grip smith machine bench press
145lbs x8,6,5
skullcrushers w/ olympic bar
55x12,65x8
1handed db extension 20x6,6 each arm
v-bar pulldown 100lbs x6, 120lbs x6, 100lbs x6, 80lbs x6 (weird drop set)
farmers db walk 60lbs-1 minute, 45lbs-1 minute, 30lbs-30 seconds, 25lbs-15 seconds)

overview: pretty good, the ez bar curls could have gone better &amp; heavier. the preachers were making my vein in my elbow bulge out and twitch weird so i stopped around 6 reps. I was forced to do CG bench on the smith machine and on a decline bench which absolutely sucked, skulcrushers went great and farmers walk got me weird looks lol.
Total Cals: 3127

[**DONOTDELETE**]

[AtomicJim]

I'll have them tomarrow morning /forum/images/graemlins/grin.gif

Today and tomarrow are off days - i'm in drivers again (forced to for a accident i did not cause) I drove today and tomarrow from 3-5pm and class at 7-9pm which takes all my time. This is really pissing me off now - expect a vent post tomarrow

[AtomicJim]

I TOLD YOU I WAS GONNA VENT (yu i'll have the caliper measurements later)

i'm going insane, i havent slept all night, my heater goes out from 1-3am (because my families usually sleeping) and i had the chills all f ucking night(sorry for adding the space but this week is just killing me) I have to drive again today from 3-5pm, i have 1 1/2 hours to do some school work and back to drivers ed class i go, all missing assignments are due friday in school and i have a debate on the kyoto protocol (i'm negative side) which is being a ***** seeing as i basically have to say its to expensive, find another resolution or flood the world in the future. its 4:30am right now. I'm not awake but i'm not asleep, everything around me seems far away and i seriously dont feel good - wish i didnt have this debate or my *** would be sleeping all day. another minute passes, 4:31am, i have 2 hours until my ride comes for school, i think i'll go stretch (neck &amp; back are very sore), followed by 2 hours of perfectly my debate speech. Wish me luck.
And i havent been to the gym in 3 days /forum/images/graemlins/mad.gif, i have to much energy, but now with no sleep i'm dead. /forum/images/graemlins/frown.gif

[AtomicJim]

today was off day
total cals: 2403
caliper measurements coming tomarrow (3 days late)
my furnace died last night its being fixed right now (10:08pm) gnight everyone

[AtomicJim]

i'm sick, but nothing wrong with me. 101.4 temp and i feel fine. my neck &amp; back are stiff but nothing else is wrong.

stayed home from school, slept 13.5 hours last night
off day - again

[AtomicJim]

First day back in gym. Doing legs today, I've been reading on working lagging body parts twice a week like a heavy bi/light tri day and a few days later doing light bi/heavy tri type, i'm thinking about it but i dont know yet. I'll post workout when i get back.
Start cycle 2 of Animal M-Stak today also.

[AtomicJim]

squats
115 x12 warmup
165 x8 warmup
195 x12 workset
245 x2 workset
195 x6 workset
165 x12 workset

Leg press
360 x12
450 x7+1 cheat
450 x6

Leg ext
80 x12

SLDL
135 x12
155 x10
155 x8

Seated Calf Raise
85 x12
110 x8 (SLOW 5-3-5 tempo)

Standing Calf Raise
100x15 (slow 5-1-3 tempo)
80x12 (5-1-3 tempo)

legs fried, havent worked them in almost 10 days. I'm thinking of changing to a differant split for time (cant pull a 5 day split and i'm really getting tired.)

total cals 2851

[AtomicJim]

Chest and shoulders

chest
DB bench (weight is each dumbell)
30lbs x12 warmup
45 x10 warmup
60 x8 workset
60 x6 workset
60 x6 workset
(around 20-30 pause)
db flyes 30 x12

bb incline bench with 3-1-3 slow tempo; i dont have spotters so i have to go slower with less weight
115 x8
120 x8
115 x8

dips
bw x 12
bw x8

bent over (on knee's) cable crossover
60 each side x15

shoulders
bb military press
75 x8
75 x6

front laterals
20 x10
20 x10

side laterals
15 x8
15 x6

machine military press
70 x20
90 x12

total cals: 2907

[AtomicJim]

cheat day &amp; off day, i had tons of turkey and gravy (not to bad) then a BUNCH (1/2 box) of girl scout cookies, like 8 cocanut-carmel-chocolate's and like 8-10 chocolate mint. today was good.

Total Cals: Give me a few days to count that high

[AtomicJim]

woo hoo!
almost 4 lbs of new muscle in 2 weeks! weight then was 153-155, i'm now at 158-160 /forum/images/graemlins/grin.gif
then
here are caliper results from 2 weeks ago
Pectoral fold 10 mm
Abdominal fold 15 mm
Thigh fold 14 mm
Triceps fold 11 mm
Subscapular fold 12 mm
Suprailiac fold 13 mm
Axilla fold 8 mm

Your estimated body fat percentage is: 10.6 %

Your estimated lean body mass is: 137.6 lbs

now
Pectoral fold 10 mm
Abdominal fold 16 mm
Thigh fold 14 mm
Triceps fold 12 mm
Subscapular fold 16 mm
Suprailiac fold 10 mm
Axilla fold 8 mm

Your estimated body fat percentage is: 10.9 %

Your estimated lean body mass is: 140.9 lbs

[Lumina20]

Hey, good job!
(I didn't know it was Girl Scout cookie time! I always miss it!)

[AtomicJim]

thank lumina /forum/images/graemlins/grin.gif
i bought a ton when they were selling them (i was cutting then so i couldnt eat them /forum/images/graemlins/frown.gif) so i froze all 5 boxes and i'm now thawing them out /forum/images/graemlins/grin.gif

i luv bulking!

[AtomicJim]

Today was arm day, i am no focusing on slower reps and more a full rom

biceps
bb curl - shoulder width+ grip]
75x8,8,7
bb preacher curl
55x10,8
db hammer curl
35x6, 30x8

triceps
cg bench press - i have to use a smith machine and these never really do anything for me on it..
155x12,12
olympic bar skull crushers
75x8,8,7
1h db ext
20x6

THE FINAL PUMP
tricep cable pressdown w/ v-bar 120x7 supersetted with cable curls 100x8 supersetted with tricep cable pressdown w/ v-bar 100x8 supersetted with cable curls 80x8

overview: great workout!!! /forum/images/graemlins/grin.gif

[Muscle Gain Junkie]

Hey J1M

Was just reading your journal and all I got to say is: ****, for a 16 year old, you really train like a beast. Keep up the Good Work !!

[AtomicJim]

thank MGJ /forum/images/graemlins/grin.gif i'm tryin

Today will be a off day, besides these brief few minutes to write this i havent had any free time and i wont until around 10pm when i have to study for my CISCO networking exam. It requires a 76% or better to continue taking the class next semester (i'm in high school) and being a picky person i must do better then bare minimum.

Cal Totals: 2488 79 175 260 F/C/P

[AtomicJim]

I was going to do back today but that arm day i had made me just a little to sore then i wanted to attempt (deadlifts are fun but not when sore /forum/images/graemlins/frown.gif)
Did "some" ab work. It wasnt organized really, just tons of sets until i was tired, but here it is

warmup
15 crunches
15 bicycles
15 stretch crunches on swiss ball

work
15 weighted crunches x2
15 leg lifts x2 - hands behind head, trying to get the top of my head to meet my knees for a nice contration.
30 bicycles x2
15 "suspended" crunches x2(forgot what to call these but i was in a padded bar type chair thing holding my body with my arms and lifting lefts up like a crunch to my abs) &lt;--CANT THINK OF NAME - ARGH *brain fart* /forum/images/graemlins/blush.gif
leg lifts to failure
50 bicycles

1-2 sets of whatever, i just wanted to rip my abs apart, they havent been trainned in awhile.
I did do a insulin spike w/ creatine hsc and vp2 wpi like i do for my usual workouts, i am only going to do 1 scoop of each (20g protein, 35g dex, 5g creatine) instead of the double i took today.

Hopefully tomarrow i'll get back day in, i'm going to remove deadlifts from my w.o. for 2-3 weeks and replace them with pullovers or something else, i'll keep the updates coming /forum/images/graemlins/grin.gif

I've read more into hst, hit &amp; circuit trainning and whenever i cut coming up, hst is probably the way i'm going to go
weights
cardio
weights
cardio
weights
off
repeat

wow i'm thinking like 2-4 monthes ahead of myself now, jeese. anyways, if anyone cares

I PASSED MY CISCO EXAM!!

which i am extremely proud of, i didnt focus this quarter and slacked off, mainly because i was ****y because i did so well last quarter, i had a 3.8~ last quarter and i know for a fact my gpa is dropping a full point or more.
on the news for cisco, about 1/2 my class failed and unles they pass the retake, they dont come back next quarter.

Well i'm off to eat my steak and veggies /forum/images/graemlins/grin.gif i'll post total cals and such when i get back from drivers ed /forum/images/graemlins/grin.gif

[AtomicJim]

01/22/03
total cals: 2811 78 231 293 f/c/p

[AtomicJim]

Did my back today at my house - fun /forum/images/graemlins/grin.gif

back
CG Pullups Bodyweight x15,11 warmup

barbell rows
80x15 +7 negatives
80x12 +4 neg
105x10 +2 neg
105x8 +2 neg
105x6+3 neg

cable rows w/ t-bar
120x10,8,6; 2-3 negatives each set

lat pulldown
100x12,10,8 strip 90x8 strip 80x10

pullup
15 sec negative

Overview: Wow! this is the best back workout i've done in awhile and i did it at my house!
Lately i've been lowing the weight around 20lbs on all exercises and focusing so much more in the stretch and negative of the muscle and i've been FEELING the results more. Today's negatives on bb rows were great, i felt like my back was going to rip in half sometimes (fun feeling!)

Tomarrows a off day, followed by Chest day on Saturday. I'm going to adjust my split to let me do triceps by themselves, I feel they are really lacking and my bi's are doing good so why not?

Future plans: Austrian blitz with deadlifts coming up in the next few weeks, maybe one with bench press too /forum/images/graemlins/grin.gif or even squats /forum/images/graemlins/wink.gif

Next weeks goals
<ul type="square"> drink 130oz+ of water 2g per/lb of bodyweight up cals to 3000-3200 and adjust accordingly [/list]

[AtomicJim]

Chest &amp; MEGA cheat day

db bench press
35x12 warmup
45x10 warmup
60x8 workset
60x7 workset
60x6 workset

incline bb press
115x8
115x6

dips
bodyweightx15
bodyweightx13

pec dek
80x12
60x8
50x6

5-10 wide pushups holding and pushing on the stretch.

Cheat: I'm skipping next weeks cheat, today was french bread pizza, a few girl scout cookies and a cinnamon roll /forum/images/graemlins/blush.gif

I'm still going to get 10 hours of sleep but it will be from 3am-1pm lol /forum/images/graemlins/grin.gif

g'night!

[AtomicJim]

off day: 2600 cals exactly, well thats what fitday said /forum/images/graemlins/smile.gif

Tomarrows bi's and tri's /forum/images/graemlins/grin.gif

[AtomicJim]

Age
Weight 157lbs
1. Pectoral 10.5 mm
2. Abdomen 17 mm
3. Thigh 15 mm
4. Subscapula 16 mm
5. Tricep 12 mm
6. Midaxillary 8 mm
7. Suprailiac 10 mm

Estimated BF% is 11.2 %

[AtomicJim]

I should change weight to 159, i dont know why i entered 157...

anyways, today was arms

biceps
alternating db curls
25x12 warmup
25x10 warmup
40x8 workset
35x8 workset

cable curls
110x10
100x10

db concentration curls
25x12
25x11

triceps
weighted dips (these went great)
45lbs plate + bodyweight x20,15,12

cable pulldown with v-bar
120x6
110x10

db kickbacks
15x12
20x10

THE FINAL PUMP
cable curls 100x10 supersetted with tricep pulldown 100x10 trisetted with cable curls 80x12 quadsetted with tricep pulldowns 80x10

overview: went great, nutrition was quite good, i have c lunch now (LAST lunch of the day) so besides a apple i was carb lacking all day - and will continue to be. 9oz of steak was great after getting home, along with some green beans sprayed with nonfat/carb/sugar/anything butter /forum/images/graemlins/grin.gif

Totals 3147cals 88f 225c 359p

[AtomicJim]

Today was abs, and as usual i didnt log what i did, i just go all out, 3 supersetted exercises repeated 4-5 times.

Totals 2673 cals 97f 168c 283p

[AtomicJim]

Today was leg day!

<font color="blue"> quads</font color>
<font color="red"> squats </font color>
115x12 warmup
165x10 warmup
195x12 workset
215x8 workset
205x6 workset
165x10 burnout

<font color="red">cybex incline leg press</font color>
450x8
500x8
500x6

<font color="blue"> hammies</font color>
<font color="red"> leg curls supersets </font color>
110x20 supersetted with 135x12 sldl's
100x15 supersetted with 135 x10 sldl's

<font color="blue"> calves</font color>
<font color="red"> seated valf raise </font color>
60lbs to failure dropset with 35lbs to failure (reps were 30+ range)

<font color="red"> standing calf raise</font color>
100lbs to failure (30+ rep range with 2-2-3 tempo)

overview: legs are fried. no need to say more.

Totals 3200+ cals 84f 238c 354p

[**DONOTDELETE**]

[AtomicJim]

hm my last post didnt show up?

Anyways today was a cheat day and i ate a whole medium size hungry howies pizza and a litre of diet vanilla coke - **** it was good.

I just finished a little AIM conversation with a friend of mine and were both going to cut in mid-march. Were both going to use HST Principles which i think will help save tons of time - check out this little split /forum/images/graemlins/grin.gif

Weights
Cardio
Weights
Cardio
Weights
Cardio
Off

Sounds like fun /forum/images/graemlins/smile.gif well i'm about 2 monthes ahead of myself so i'll wait until then!

As for my cheat, I love bulking, i'm planning on losing 12-15lbs of fat already, and i havent had pizza in about 3 months (delivery) so it was well worth the extra 1234435234..... calories lol /forum/images/graemlins/grin.gif

g'night!

[AtomicJim]

ate my usual food yesterday, didnt log calories because i could not access fitday for some reason. i'm guessing 3000-3200 range though.

I did shoulders by themselves which i've never done.

<font color="red">standing front bb military press</font color>
65x12 warmup
75x10 warmup
95x8 workset
95x6 +1 negative
95x5 +3 negatives

<font color="red">db press</font color>
35x12
35x10
35x8

<font color="red">machine military press drop set </font color>
140x12
110x10
50x25

<font color="red">front &amp; side laterals</font color>
3-3-3 tempo
10x10 each arm
10x10 each arm

overview: the last dropset left me fried and the laterals made me quit, my left shoulder began to hurt so i just stopped. it seems to pop alot on side laterals but never on front.

[AtomicJim]

Not the cleanest day, i had some pork and beans and another banna with natty pb /forum/images/graemlins/frown.gif

O well, it was ab day today, and i dont really log what i do except i do weighted crunches, weighted swiss ball crunches, bicycles and leg lifts over and over to failure.

Tomarrow is a complete off day started by my new split to prioritize my pathetic tri's.

day 1 - tris
day 2 - legs
day 3 - abs/off
day 4 - back &amp; bi's(or back and chest)
day 5 - chest &amp; shoulders (or bi's and shoulders
day 6 - abs/off
day 7 - off

[AtomicJim]

Ok today was just [*%#*%*#], i ate it all, girl scout cookies, bbq chicken the works, and i mean ALOT of those **** cookies, a couple turned into a handful, and handful turned into a boxful and well they just kept coming. I feel sick like i want to puke and I HATE JUNK FOOD NOW.

now more cheats, i promised this would be a clean bulk and up this week it has been. i have to get back on track, tomarrows my first triceps only day (they really need work) so i need the fuel.

[AtomicJim]

i had a great triceps day on monday and great back, bi's and forearms day yesterday. todays a off day so i'm just chillin, drinking my diet vanilla coke and playing some tfc (team fortress classic, a mod for half life that pwnz all - aka the game that owns me.)

[AtomicJim]

today was abs. tomarrow i will post what i've been doing in the gym. I havent had much time and most of my carbs have been coming from fruit, my pw shake and i've force 1 yam and oatmeal in there some how. Tomarrow i Chest and shoulders, so i'm psyched (its my fav day)
I have a ingrown toenail that is all infected (i have to goto doctors for it tomarrow) so leg day is out of the question.

Todays cals
total 2786 91f 181c 302p

[**DONOTDELETE**]

[AtomicJim]

i dont have 4's /forum/images/graemlins/frown.gif i think i did do it but i'll have to search for them. This weeks I'll do toamrrow morning as soon as i wake up /forum/images/graemlins/grin.gif

Today was bi's and tri's shock day.

<font color="red"> Weight dips supersetted with bb curls
</font color>
45lbs x20 ss 65lbs x10
45lbs x15 ss 65lbs x8
45lbs x12 ss 65lbs x7

<font color="red">rope pushdowns supersetted with cable curls</font color>
100lbs x10 ss 100lbs x10
90lbs x12 ss 90 x10

<font color="red"> db tri ext supersetted with alternating hammer curls </font color>
20lbs x12 ss 30lbs x10
20lbs x9 ss 30lbs x9
17.5lbs x10 ss 30lbs x7

<font color="blue"> THE FINAL PUMP</font color>
<font color="red"> v-bar pushdowns supersetted with cable curls</font color>
90lbs x12 dropped to 80lbs x9 ss 80lbs x20 dropped to 60lbs x15

[AtomicJim]

Chest 11
Abdominal 20
Thigh 16
Tricep 13
Subscapular 16
Suprailiac 10
Midaxillary 14

Yesterday was extremeley carb heavy, so thats why these are quite high compared to previous weeks, i'll retake tomarrow and see 2-3mm drops :P

[AtomicJim]

In the past 3 days i've done back and chest.
I'm taking my next caliper test tomarrow morning, so I will post then or when I get home from school.

[AtomicJim]

Riot bombed the old arms today, this week or next week will be the last of my bulk (9-10 week point is coming closer)

This week is all shocking methods. Tomarrow I will either take a off day or do a quad shock that looks absolutely KILLER. The final chest and shoulders day will be mainly cable and db movements for a nice shock and my last back day will be a austrian blitz with either deadlifts or bent over rows. This little competition helped me keep on track for the main 5-6 weeks of this bulk. But the last 2-3 right now i have eased up on the diet. BBQ sauce, sugar free jelly, few cheats then i should have last week. But hey, cuttings always fun - not. /forum/images/graemlins/grin.gif

[AtomicJim]

Well i am posting my final caliper and body measurements. Since i started early (about 2-3 weeks) i'll stop here. I just had a great off week and I'm anxious to get back in the gym. I should have some pics up in the next few weeks too. Well it was fun everyone, and even though I only replied to probably 2-3 peoples journals maybe once or twice, I did read alot of everyones and well only one word really describes it all and that is dedication to this great game and with that said, I wish everyone the best of luck in their finishing weeks /forum/images/graemlins/grin.gif