The ABC Challenge: Hartzlongjump (bulk)

[hartzlongjump]

Since I do not have access to the internet on a steady basis, I am recording my weekly progress on a Word Processor. I am going to post my diet and exercise schedule here, as I have the time to do so. Feel free to comment on any of the subject matter in this post.

Current Best Lifts (1RM) Goal Lifts (1RM)

Bench: 215--------------------------250
Squat: 335--------------------------385
Deadlift: 350-----------------------405
Military Press: 135-----------------160

OTHER GOALS- My goal during the 12 weeks of this program are to add at least 10 pounds to my 155 pound frame. The way that I figure is that by bulking during basketball season, I incorporate plyometrics and some light cardio into my regimen. That should help clean out the bulk even more.

TRAINING SPLIT- My split utilizes every day of the week while still allowing a full week's rest for every muscle group.

Monday- Chest, Triceps
Tuesday- Back
Wednesday- Quadriceps, Hamstrings
Thursday- Shoulders
Friday- Calves, Glutes
Saturday- Abdominals
Sunday- Cardio

DIET- A look into the typical day of my eating.

CALS PROTEIN
MEAL 1- Multivitamin--------------0-----------0
4 eggs (scrambled)------730----------48
4 servings oatmeal------425----------15
2 glasses milk----------260----------16

MEAL 2- 2 bananas---------------210-----------3
1 orange-----------------85-----------1

MEAL 3- 1 steak-----------------850----------71
1 baked potato----------115-----------3

MEAL 4- 4 granola bars----------760----------12
1 serving yogurt--------135----------13

MEAL 5- 1 plate spaghetti-------545----------18
1 serving mixed veggies--80-----------2

TOTALS-------------------------4195---------202

I would just like to wish everyone else competing in the ABC Challenge the best of luck, it surely will be fun competing against all of you.

[**DONOTDELETE**]

[hartzlongjump]

Here's those measurements:

chest: 7.8
tricep: 7.1
suprailiac: 8.5
abdomen: 9.0
thigh: 7.3
subscapula: 8.1
midaxillary: 5.5

bodyfat: ~2.7% way too low, i hate being an ectomorph!

[hartzlongjump]

Age 16
Weight 158 lbs
1. Pectoral 8 mm
2. Abdomen 7.3 mm
3. Thigh 7.5 mm
4. Subscapula 8.7 mm
5. Tricep 7.5 mm
6. Midaxillary 9.2 mm
7. Suprailiac 5.7 mm
8. Bicep 6.1 mm
9. Medial Calf 8.1 mm

Estimated BF% is 11.6 %
Estimated LBM is 139.6 lbs
Estimated FAT is 18.4 lbs

i think i made a mistake on my last calculation, since my measurements havent changed too drastically, yet my BF% has multiplied by 5.

[hartzlongjump]

Gender male
Age 16
Weight 160 lbs
1. Pectoral 8 mm
2. Abdomen 7.2 mm
3. Thigh 7.6 mm
4. Subscapula 8.5 mm
5. Tricep 7.3 mm
6. Midaxillary 9.1 mm
7. Suprailiac 5.8 mm
8. Bicep 6 mm
9. Medial Calf 8 mm

Estimated BF% is 11.4%
Estimated LBM is 141.8 lbs
Estimated FAT is 18.2 lbs

[hartzlongjump]

Gender male
Age 16
Weight 161 lbs
1. Pectoral 8 mm
2. Abdomen 7.1 mm
3. Thigh 7.6 mm
4. Subscapula 8.4 mm
5. Tricep 7.3 mm
6. Midaxillary 9 mm
7. Suprailiac 5.9 mm
8. Bicep 5.9 mm
9. Medial Calf 7.8 mm

Estimated BF% is 11.2 %
Estimated LBM is 142.9 lbs
Estimated FAT is 18.1 lbs

[**DONOTDELETE**]

[hartzlongjump]

Gender male
Age 16
Weight 163 lbs
1. Pectoral 8 mm
2. Abdomen 7.2 mm
3. Thigh 7.5 mm
4. Subscapula 8.3 mm
5. Tricep 7.3 mm
6. Midaxillary 8.9 mm
7. Suprailiac 5.8 mm
8. Bicep 5.9 mm
9. Medial Calf 7.9 mm

Estimated BF% is 11.1%
Estimated LBM is 145 lbs
Estimated FAT is 18 lbs

My diet is posted in the first poston this thread. As for my exercises, the go like this:

MONDAY- is chest/triceps day. i warm up by doing 15 pushups with my hands on boxes ~6" high, i go till my chest hits the floor which gives a nice stretch. i start out working the lower pecs with 2x10, 1xfail (25lb) decline DB flies and 2x10, 1xfail (50lb) decline DB presses.then i move on the the mid-pec region and do 2x10, 1xfail (175lb) flat bench press. next, i target the upper pecs and blast them away with 2x10, 1xfail (135lb) incline bench press. my chest is literally on fire now, and i move on to 2x10, 1xfail (45lb) skull crushers, 2x10, 1xfail (75lb) california presses, and finish off the day with 2x10, 1xfail (55lb) standing v-bar cable triceps extension.

TUESDAY- next up is my "co-favorite day of the week" back day! i stretch and start off with 2x10, 1xfail (325lb) deadlifts. i move on to 2x10, 1xfail (75lb) bent-over rows. next i move on to 2x10, 1xfail (45lb) pullovers, then i settle myself down for a nice 2x10, 1xfail (85lb) seated cable row. then i do 2x10, 1xfail (110lbs) lat pull-downs. i follow that up with 1xfail (bodyweight) overhand grip chins, 1xfail (bodyweight) reverse grip chins, and 1xfail (bodyweight) overhand grip, behind the head chins.

WEDNESDAY- wednesday is my other "co-favorite day of the week," quads/hams day! after stretching, i open this great day with a 2x10, 1xfail (135lb) leg extension. i switch it up and follow that up with a 2x10, 1xfail (90lb) leg curl. then, i appraoch the squat rack and rip off 2x10, 1xfail (315lb) parallel squats. i follow that up with some 2x10, 1xfail (135lb) straight-legged deadlifts. then i do 2x10, 1xfail (115lb) front squats, 2z10, 1xfail (75lb) jefferson squats, and 2x10, 1xfail (110lbs) hack squats.

THURSDAY- after a day off, my shoulders get a nice blasting. i start off--after stretching of course--with 2x10, 1xfail (40lb) seated DB military presses. next i do 2x10, 1xfail (15lb) front DB raises, and 2x10, 1xfail (15lb) lateral raises. next i do 2x10, 1xfail (50lb) DB shrugs, and finish it off with 2x10, 1xfail (25lb) incline scarecrows.

FRIDAY- ah, glutes and calves day. after some nice stretching, i open the day off with some 2x10, 1xfail (45lb) alternating cable kick-backs. i follow that up with 2x10, 1xfail (35lb) DB lunges, next i go to a 2x10, 1xfail (55lb) DB toe raise. next i employ a 2x10, 1xfail (200lb) calf raise. oops, i forgot to mention in my first post that today is also biceps day. after completing the calf/glutes routine, i start into 2x10, 1xfail (30lb) DB hammer curls. i follow that up with 2x10, 1xfail (25lb) DB concentration curls. then i jump into 2x10, 1xfail (65lb) preacher curls. then ill do 2x10, 1xfail (20lb) standing DB curl with a static hold on the opposite arm.

SATURDAY- ahh, the power of ABS! this day is the only day that i dont train in my normal 2x10, 1xfail format. on this day, i rotate between crunches, weighted cable crunches, leg raises, and reverse crunches, doing 10 reps on each one, cycling through them all until i cant get one more rep out.

SUNDAY- sunday is my extra day where i put in a cardio session of 15 minutes running at 65%, 5 minutes walking, 15 minutes at 65%, 5 minutes walking. then i do various plyometric drills such as box jumps, side jumps, among others.

[hartzlongjump]

Gender male
Age 16
Weight 165 lbs
1. Pectoral 8 mm
2. Abdomen 7 mm
3. Thigh 7.4 mm
4. Subscapula 8.2 mm
5. Tricep 7.2 mm
6. Midaxillary 8.7 mm
7. Suprailiac 5.7 mm
8. Bicep 5.7 mm
9. Medial Calf 7.8 mm

Estimated BF% is 10.8%
Estimated LBM is 147.3 lbs
Estimated FAT is 17.7 lbs

[hartzlongjump]

Gender male
Age 16
Weight 166 lbs
1. Pectoral 7.9 mm
2. Abdomen 6.8 mm
3. Thigh 7.3 mm
4. Subscapula 8 mm
5. Tricep 7.2 mm
6. Midaxillary 8.6 mm
7. Suprailiac 5.7 mm
8. Bicep 5.5 mm
9. Medial Calf 7.7 mm

Estimated BF% is 10.5%
Estimated LBM is 148.5 lbs
Estimated FAT is 17.5 lbs

[hartzlongjump]

Gender male
Age 16
Weight 166 lbs
1. Pectoral 7.7 mm
2. Abdomen 6.5 mm
3. Thigh 7.2 mm
4. Subscapula 7.9 mm
5. Tricep 7.1 mm
6. Midaxillary 8.5 mm
7. Suprailiac 5.5 mm
8. Bicep 5.6 mm
9. Medial Calf 7.8 mm

Estimated BF% is 10.4%
Estimated LBM is 148.8 lbs
Estimated FAT is 17.2 lbs

[hartzlongjump]

Gender male
Age 16
Weight 167 lbs
1. Pectoral 7.7 mm
2. Abdomen 6.5 mm
3. Thigh 7.2 mm
4. Subscapula 7.9 mm
5. Tricep 7.1 mm
6. Midaxillary 8.5 mm
7. Suprailiac 5.5 mm
8. Bicep 5.6 mm
9. Medial Calf 7.8 mm

Estimated BF% is 10.3%
Estimated LBM is 149.8 lbs
Estimated FAT is 17.2 lbs

[hartzlongjump]

Gender male
Age 16
Weight 168 lbs
1. Pectoral 7.6 mm
2. Abdomen 6.3 mm
3. Thigh 7.1 mm
4. Subscapula 7.9 mm
5. Tricep 7.1 mm
6. Midaxillary 8.3 mm
7. Suprailiac 5.5 mm
8. Bicep 5.6 mm
9. Medial Calf 7.4 mm

Estimated BF% is 9.9%
Estimated LBM is 151.3 lbs
Estimated FAT is 16.7 lbs