The HYPERplasia Challenge: Nate88's Bulk

[Nate88]

I am trying to up my endurance and strength, and pack on some mass while I'm at it.

My split will be Mon/Wed/Fri:

<font color="red">Week #1:
M/W/F

Run - 2 Miles, 8:30 pace.
Swim - Continuously 15 Minutes.
Casth - Push ups 4 x 15
Sit ups 4 x 20
Pull ups 3 x 3

Mon:

Back:

T-Bar Rows: 2 x 8,6
Bent-Over Rows: 2 x 8,6
Pull-ups: 2 sets to failure

Biceps:

Barbell Curls: 2 x 8,6
Dumbbell Curls: 2 x 8,6

Forearms:

Wrist Curls: 2 x 8,6
Revers Wrist Curls: 2 x 8,6

Traps:

Upright Rows: 2 x 8,6
Deadlifts: 2 x 8,6

Wed:

Chest:

Bench Press: 2 x 8,6
Incline Press: 2 x 8,6
Flys: 2 x 8,6

Shoulders:

Military Press: 2 x 8,6
Dumbbell Press: 2 x 8,6

Triceps:

Lying Triceps Extensions: 2 x 8,6
Narrow grip Bench Press: 2 x 8,6

Fri:

Upper/Lower Legs:

Squats: 2 x 8,6
Lunges: 2 x 8,6
Leg Curls: 2 x 8,6

Calves:

Calf Raises: 4 x 8,6,10,8

On my days off I will work 30 minutes on stretching.

Edit: If you noticed my workout is constantly changing, it's just because I am tweaking it for the competition, I will have it complete by Sep. 1st.

[William Ustav]

Good luck!

[Manseed]

looks hardcore! good luck!

[bombflower]

Best of luck Nate!

[Nate88]

Thank you all! And best of luck to you too!

[**DONOTDELETE**]

[Nate88]

<font color="red"> Well I haven't gotten the diet plan clear yet, got a week to go. I will set this out for my plan:
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Post Wake-Up Shake: Protein Shake

Post Workout Shake: Imediately: 50/50 mix with 1 liter of water of Dextrose/Maltodextrin. Spoon 5 grams of Creatine. Drink half of the shake imediately. 15-20 minutes after workout: 5 grams of L-Glutamine, and multi-vitamin.

Pre-sleep Stack:(30-60 minutes after Meal 6.) ZMA Supp. 30-60 Later, Oatmeal or Salad, 1 TBSP Flaxseed Oil, Vitamin C Supp., and 5 grams of L-Glutamine. Then finally, 1/2 cup of cottage cheese.

Calories:
P/C/F:
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Update Weekly:

Height:
Weight:
BF %:

Notes:

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Goal:
My current goal is to bulk to 150Ibs. It is going to be hard, because it seems like whenever I bulk I lose it right after, last challenge I was at 125Ibs, I bulked to about 134Ibs. And know I am an even 130Ibs. So I only gained 5Ibs in the end. Strength and endurance are going to be important also!

[Nate88]

Anybody have any suggestions?

[Nate88]

I am sorry, but I cant take it anymore, it's gonna be a dirty bulk. I don't want anyone trying to change my mind. Just be glad I am admitting it. I can't wait. It's not like it's easy for me to gain fat anyway lol.

[falser]

I don't blame you. It's tough to eat so much healthy food when it's so much easier to just stop by McD's. The problem for me is I feel so guilty and dirty when I eat fast food &amp; crap that I couldn't make it habit if I want to anymore.

[Nate88]

[ QUOTE ]
I don't blame you. It's tough to eat so much healthy food when it's so much easier to just stop by McD's. The problem for me is I feel so guilty and dirty when I eat fast food &amp; crap that I couldn't make it habit if I want to anymore.

[/ QUOTE ]

My metabolism holds me back when i am eating healthy, I cant get enough calories to gain weight! And It's almost impossible for me to gain fat lol.

[Nate88]

1 Day left. Everybody, prepare to be WOWed!!!!!!!!!!!

[Nate88]

<font color="red"> Update Weekly(Week #1):

Height: 5' 9 1/2"
Weight: 130Ibs.
BF %: 4.6%

Chest: 4
Abs: 8
Thigh: 12
Sub: 6
Tri: 5
Mid: 5
Sup: 6

Notes: Lost some weight since last competition. That's okay, I was sick for a while there, and I haven't been consistent on keeping my calories above maintenance since then. I hoping to get a good 12-15 Ibs. from this. Of course I dont expect it all to be muscle.
</font>

[Nate88]

<font color="green">Supps:
Creatine
Whey
ZMA
Weight Gainer
Multi Vitamin
Vitamin C
Multi Mineral
L-Glutamine
</font>

[Nate88]

<font color="blue"> Fellow ABCers, I am sick of living in "The Realm Of Nothing!"
Not a thing is working. I have finally decided that I need to make a stand.
From this point on, "I, Nathan Drake Huffaker. Am taking a stand, I pledge to seperate myself from the distractions that are keeping me from my love for lifting. I choose not to skip a meal just because I don't feel good, I choose to workout through any amount of pain that I have to succom.
I from here on, will put every bit in me into my workouts, I will no longer stick to the 'Norm' of lifting. Every workout will be as hardcore as it can possibly be. From now on, there is no such thing as OVERTRAINING.
I won't be bound by that word, because I am an OVERCOMER! Nothing can hold me back but myself. I will be equiped with my will and my Lord! And nothing will hold me back from the IRON!"
</font>

[Nate88]

<font color="red"> Legs today. Not gonna be doing what I wrote down though.

This is from 8 weeks to bigger legs:

Wide Stance Squats
6 reps to failure
rest 3 minutes
6 reps to failure
rest 3 minutes
8 reps to failure
rest 3 minutes
Leg Extensions
Dbl. Drop set 10 reps
Dbl. Drop set 8-10 reps
Dbl. Drop set 8-10 reps
</font>

[President Wilson]

[ QUOTE ]
Leg Extensions
Dbl. Drop set 10 reps
Dbl. Drop set 8-10 reps
Dbl. Drop set 8-10 reps

[/ QUOTE ]

Feels like someone has a blowtorch to your quads doesn't it Nate!?

[Nate88]

Yes it does!

The only thing that I love more than leg extension Dbl. Dropsets. Is Squats supersetted with One-anf-half rep Sissy squats, the best pump there ever is!

[Nate88]

<font color="red"> Plan of attack for my chest:
The Zane Blitz
Monday: 5 Sets - Decline Bench, 5 Sets - Bench, 5 Sets Incline Bench, 5 Sets - Flys (One-and-a-half Method), 5 Sets - Pullovers.
Tuesday: 5 Sets - Decline Dumbbell Bench, 5 Sets - Pullovers, 5 Sets - Incline Dumbbell Bench
Wednesday: 5 Sets - Close-Grip Bench, 5 Sets - Dips.
Thursday: Rest.
Friday: 5 Sets - Incline Bench, 5 Sets - Decline Bench, 5 Sets - One Arm Flys, 5 Sets - Pullovers.
Saturday - Sunday: Rest and Repeat Seven day cycle </font>

[**DONOTDELETE**]

[Nate88]

<font color="blue"> In order to do the previously stated chest routine. Those two weeks I will be doing the chest routine in the early morning, and my regular workouts in the afternoon.
</font>

[Nate88]

<font color="red"> Gender: male
Age 15
Weight 132Ibs
1. Pectoral 5 mm
2. Abdomen 8 mm
3. Thigh 12 mm
4. Subscapula 5 mm
5. Tricep 4 mm
6. Midaxillary 5 mm
7. Suprailiac 6 mm

Estimated BF% is 4.5%
Estimated LBM is 126.1lbs
Estimated FAT is 5.9lbs
</font>

[Nate88]

In the past week I have read and re-read the following articles.

The Anatomy of a Muscle
Muscle Fibers Part I
Part II
Part III
Physiological Aspects of Bodybuilding I
Physiological Aspects of Bodybuilding II
Endocrine Insanity Part I
Endocrine Insanity Part II

And I am slowly devising my master plan /forum/images/graemlins/wink.gif

I will release it here as soon as it is complete. I am hoping this new routine will be the answer to my prayers. I have never done this indepth of a study on slow/fast twitch muscle fibers. It is really a lot more in depth then I ever imagined. Once I release the routine to the public, I hope to get some tips from the master minds themselves: JW, Yu, OS, Venom, Animal.

[Nate88]

Deleted by Nate88

[Nate88]

<font color="red"> __________________________________________________ __________

Update Weekly:

Height: 5' 9 1/2"
Weight: 134Ibs.
BF %: 4.6%

1. Pectoral 5 mm
2. Abdomen 8 mm
3. Thigh 12 mm
4. Subscapula 5 mm
5. Tricep 5 mm
6. Midaxillary 5 mm
7. Suprailiac 6 mm

Estimated BF% is 4.6%
Estimated LBM is 127.8lbs
Estimated FAT is 6.2lbs


Notes: Wow, that's great!

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[Nate88]

It seems like everytime I bulk, I gain muscle but not fat, therefore making my BF% go lower(Correct?) Is this a gift, or a curse?

[Nate88]

Hrmmm, I wanna try something different today.

I think I will do 21's for bi's. And 100 rep sets for forearms. /forum/images/graemlins/smile.gif

[Nate88]

Sorry Yu, looking everywhere for my measurements from last monday. I will put them up as soon as I find them.

[Nate88]

<font color="red"> __________________________________________________ __________

Update Weekly: Week #5

Height: 5' 9 1/2"
Weight: 138Ibs.
BF %: 5.1%

1. Pectoral 4 mm
2. Abdomen 9 mm
3. Thigh 12 mm
4. Subscapula 7 mm
5. Tricep 4 mm
6. Midaxillary 5 mm
7. Suprailiac 8 mm

Estimated BF% is 5.1%
Estimated LBM is 131lbs
Estimated FAT is 7lbs


Notes: Wow, that's great!

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[**DONOTDELETE**]

[Nate88]

Sorry Yu, I am gonna have to drop out of the challenge. I have been busy, and havent been able to record measurements, but I am still lifting, and having insane progress.

Just to let all know. I am about 155Ibs. right now. 6% BF

Sorry yu, thanks

[Tuf]

[ QUOTE ]
Just to let all know. I am about 155Ibs. right now. 6% BF

[/ QUOTE ]
Wow! Your gains are incredible! Great job! /forum/images/graemlins/cool.gif

[**DONOTDELETE**]

[Nate88]

[ QUOTE ]
Glad to hear you are still on top of things bro! And those stats sounds great! You must be shredded.

[/ QUOTE ]

LOL, when haven't I been shredded? It's just now I have a little bit of mass to back it up.