HYPERplasia Challenge: MMouse's Bulk! Please Comment

[MMouse]

I'm still fairly new to bodybuilding and have alot to learn, but I am going to give this my best go.

My split comes compliments of JW, I started using it recently and it is awesome!! It's the 24 Workout Mass Blitz. As I said, I am still new to bodybuilding and am learning about splits. So this split may change if I think something may work better for me. Here it is:

Monday - Chest, Shoulders and Triceps

Tuesday - HIIT and Abs

Wednesday - Back, Biceps and Forearms

Thursday - Quads, Hamstrings and Calves

Friday - HIIT and Abs

Saturday - Start cycle again

I am considering different methods of incorporating my HIIT and abwork. And open to any suggestions!!

[MMouse]

Almost forgot, good luck to everyone!!!!

[**DONOTDELETE**]

[akufadum]

Do you take a day off?

[MMouse]

That is why I am not sure about where my HIIT and abs are. I have thought about taking saturdays off. IF I do so, then I don't start again until Monday because I don't workout Sunday. So that would give me 2 days off. Like I said, I am still learning and trying to find what would work best. Any suggestions?

[William Ustav]

If you're on a bulk, bro', you need at least two days a rest. That's what I'd recommend. I in fact will use 3.

Good luck!!! /forum/images/graemlins/smile.gif

[MMouse]

Ya, I was thining of moving the HIIT and ab work to my chest and legs days. That gives me 2 days off.

[William Ustav]

Yeah, that sounds better. Do you have a lot of bodyfat or what? Maybe you could strip to just one HIIT a week.

[MMouse]

I do have quite a bit right now, no idea on the percentage (calipers are on their way!!)
I probably could cut it down to one. My job invloves alot of physical work. 50% deskwork, 50% labour, so I guess I should take that into account as well. Thanks for the advice on days off though!

[William Ustav]

Yeah, cut it down to just one HIIT session, you'll want to conserve as many calories as possible for maximum muscle gains! /forum/images/graemlins/smile.gif

[MMouse]

Any advice on a good day to do it? I was thinking legs since it will be working them.

[William Ustav]

Are you doing it on a (stationary) bike or running?

[MMouse]

Be a bit of everything I think. I will do some running as I enjoy it, but will also make use of the equipment at the gym, stationary bike, treadmill, stairclimber.

[William Ustav]

Would it be totally out of the question to do the running it first thing in the morning, Rocky style? /forum/images/graemlins/smile.gif If you could do that, you can basically do it on any day (preferably maybe chest day). Your rest days need to be complete rest. Doing HIIT and abs is not resting /forum/images/graemlins/laugh.gif

[MMouse]

I hit the Gym first thing in the morning. I have about and hour and a half with my schedule right now. I could run before, after or even at night.

[**DONOTDELETE**]

[MMouse]

Thanks Yu.

[William Ustav]

Yeah, if you work out in the morning, definitely do like Yu said. /forum/images/graemlins/cool.gif

[MMouse]

Just found out today that the guy I bought my calipers from hasn't shipped them yet!! It will take at least a week to get here. So we will see what happens.

[MikeM]

Good luck with the bulk Mmouse!!!

[MMouse]

2 more days!

Still no calipers /forum/images/graemlins/frown.gif

[MMouse]

Measurements taken on August 30, 2003

All measurements are flexed slightly, no workout or pump used.
Height 5'4" Weight 158lbs
Arms Left 13" Right 13.5"
Forearms Left 11.5" Right 11.75"
Thighs Left 21.75" Right 22.5"
Calves Left 11.25" Right 12"
Chest 40"
Waist 35.5"
Neck 15"


Also, here is the final split I will be using. Credits go to JWilson. I will start with workout 1 for 2 workouts and then use workout 2 for 2 workouts. This wil rotate through thr duration of the challenge


Day 1 Chest, Shoulders, Triceps
Chest
Workout 1
Decline Bench 3 sets
Flat dumbbell fly- 1 set immediately following decline bench
Incline bench - same as decline
Incline Dumbbell fly - same as flat
Straight Arm Pullover- 2 sets

Workout 2
Flat Dumbbell Press - 3 sets
Incline Dumbbell Press - 3 sets
Incline Flys Supersetted with Flat Flys- 1 set each
Straight Arm Pullover - 2 sets

Shoulder Workout 1
Dumbbell Shoulder Press - 5 sets ascending weight, 5 sets descending weight
Standing Side Lateral Raises- 1 double drop set followed by 1 single drop set

Shoulder Workout 2
Barbell Upright Rows- 6 sets in 6-10 range with additional "cheat" reps

Triceps Workout 1
Behind back Dip -5 sets

Triceps Workout 2
Lying Triceps Extension- 5 sets

Day 2 Rest

Day 3 Back, Biceps, Forearms

Back Workout 1
Wide Grip Pullups- 3 sets to failure
Close Grip Pullups - 3 sets to failure
Seated Cable Row supersetted with Bent over Dumbbell Laterals- 3 sets
Bent Arm Pullovers- 2 sets

Biceps Workout 1
Concentration Curl- 1 double drop set
Standing Barbell Curl - 3 sets
Lying Dumbbell Curl- 2 sets

Forearms Workout 1
Hammer Curls - 2 single drop sets
behind the back wrist Curls- 1 double drop set, 1 single drop set

Day 4 Legs
Workout 1
Squats Supersetted wit sissy squats- 3 sets
Lunges - 4 sets, each leg seperate rather than alternating
Lying Leg Curls- 1 double drop set, 1 single drop set
Standing Calf Raises- 1 double drop, 1 single drop

Workout 2
Leg Extension- 1 double drop set
Squat with heels elevated- 3 sets
Stiff Legged Dead Lifts- 5 sets
Seated Calf raises- 2 double drop sets
Day 5 Off

I will run this rotation working each body part approximately 5 days apart, with the excpetion being where a workout falls on a Sunday. In this case, Sunday will be taken off and the workout will fall onto Monday.

[**DONOTDELETE**]

[MMouse]

Today was day 1, chest, shoulders and triceps ( workout 1 )

This is what I did:

Flat bench- substituted for decline as there were no decline benches available! 3 sets ( 12-10-8 ) followed with one set of 12 flyes.

Incline Dumbell Press - substituted due to the fact that there was no where available to do incline barbell presses!
Did same as flat bench.

Shoulders
Overhead Dumbbell Press - switched it up today and pyramided my weight. I just felt good when I picked up the weight I normally start with, so instead of doing sets descending in weight, I did three sets pyramiding up my weight. Not sure why, but my shoulders felt explosive today! Following that, I did do 3 ascending sets with relatively lighter weight.

Standing Side Lateral Raises - 1 double drop set and 1 single drop set. Afterwards, I picked up a weight higher than I started my first set with and pounded out 8 more reps.

Triceps Dip - 5 sets ( 12,10,8,6,6 )

The gym was a madhouse today! I walked in and was tempted to walk out. You all have been there I am sure. You walk into the weight room, and it is packed. Everything you need is being used. There were 3 kids from one of the high school football teams occupying the flat bench for what seemed like forever. They were using a new concept. Rather than do the work pressing the weight, let the spotter workout. Let him lift the weight and workout that way. They went on like that for awhile. Meanwhile there was this monster doing standing single leg curls. This guy is huge, he looks almost exactly like Gerrit Badenhorst from the worlds strongest man a few years back. I have NEVER seen anyone use so many partial reps in a workout in my life. I don't think he used a single movement with full range of movement. But man he was HUGE.

[MMouse]

Some Before Pics

http://f1.pg.briefcase.yahoo.com/bc/binski20/lst?.dir=/Training/Sept+1+Pics+Bulk+Begins&.view=l

[MMouse]

Wednesday 9/2/03
Back, Biceps, Forerms

Wide Grip Pullups
60lbs assistance- 3 sets ( 12,12,8)
Close Grip Pullups
60 lbs assistance - 3 sets ( 8,8,8)
Cable Row Supersetted with Bent Over Dumbell Laterals
Cable Row 3 sets 12 ( 80lbs, 90lbs, 100lbs)
Laterals 3 sets 12 ( 15lbs, 10lbs, 10lbs)
Concentraion Curls
Double Drop set (12 reps 15lbs, 10 reps 10lbs)
Barbell Curl
3 sets 12 with 20 lbs
Lying Dumbell Curl- 10 lbs 2 sets of 12
Hammer Curls- 3 sets 12 with 10 lbs
Behind the Back forearm curl 3 sets 12 with 20 lbs

[MMouse]

Week one is complete, and I am generally happy with what I accomplished. I used correct form on all my exercises, and advanced all of my weight or reps from their last workouts. The only downside I had, was to miss Saturday's workout due to the flu. I have been kicking myself all weekend for it. I woke up at 5 feeling quite less than perfect, and skipped the morning workout. I didn't recover during the day, and the workout was never done. All things considered, it was wise though. Tomorrow sees week two begin. I am desperately hoping my calipers arrive ( if not I may have to make another phone call ) so that I can share my measurements.
I hope everyone is doing well and staying on track so far.
My biggest problem is eating enough! It may sound silly, but sometimes I find myself almost forgetting a meal ( not quite used to 6 meals yet ) or wondering what I can eat. I developed a sample of meal plans so that I can shop around them and have them for easy reference for meals or snacks.

[schless]

Good job with week one. And great idea about your meal plans. I have to plan my entire week's worth of meals out every weekend or it's too tempting to veer off track. (Not to say that I don't still veer from time-to-time! /forum/images/graemlins/grin.gif) Sounds like you've got a good plan in place.

Keep up the good work! /forum/images/graemlins/smile.gif

[MMouse]

[ QUOTE ]
Good job with week one. And great idea about your meal plans. I have to plan my entire week's worth of meals out every weekend or it's too tempting to veer off track. (Not to say that I don't still veer from time-to-time! /forum/images/graemlins/grin.gif) Sounds like you've got a good plan in place.

Keep up the good work! /forum/images/graemlins/smile.gif

[/ QUOTE ]

Thanks schless! You seem to be doing pretty well too. I think everyone is. The first weeks are the easiest though. When it comes down to 8,9 or 10 weeks of this, it will be challenging.

[**DONOTDELETE**]

[MMouse]

[ QUOTE ]
[ QUOTE ]
The first weeks are the easiest though. When it comes down to 8,9 or 10 weeks of this, it will be challenging.


[/ QUOTE ]

It's all about dedication! /forum/images/graemlins/smile.gif
Awsome pictures! /forum/images/graemlins/smile.gif


[/ QUOTE ]

You couldn't be more right!
Thanks for the comment too!

[MMouse]

Leg day this morning. Legs are by far my most lacking area. Overall strength is lacking, along with size. the workouts may not be of gigantic weight, but the form is precise and the intensity incredible.
Squats- 70lbs, up from last workout
Lunges- 10lbs dumbells, same as last workout, but got a few extra reps in and felt more balanced and sturdy.
Lying Leg Curls- 30,10,0 then 10,0
I cheated on my last set, after my last rep i reached up and grabbed the cable to help pull it down for a few cheat reps.
Seated Calve Raises- 4 sets 10lbs toes straight
4 sets 10 lbs toes pointed in
I emphasized alot of statics and negatives during these sets. My calves are on fire, and should be as they are my biggest lacking body part.

I still have no calipers. I contacted the guy who was sending them yesterday, and he confirmed they were sent, and that it could take up to 10 days for them to arrive. So i looking at 3 possibilities.
- Wait until end of week for calipers, maybe Monday
- Drive to Winnipeg this weekend and hunt for some
- Withdraw from the challenge.
Hopefully I can stay at the top of this list lol but if I can't get calipers than fair is fair and I will withdraw.

[MMouse]

First caliper measurements. I am still getting the hang of this. I am going to be taking measurements all week to get used to it. Here is what I have so far.
Pectoral:23,23,22
Abdomen: 28,30,29
Thigh: 25,25,27
Subscapula: 18,20,21
Tricep: 20,21,21
Midaxillary:22,22,22
Suprailiac:14,14,14
Bicep:14,16,13
Medial Calf: 26,26,28

Body Fat%: 32.8%

Seems about right I think. Like I said, I will keep trying all week to see if I can nail it down. This was my 3rd or 4th try. Let me know if anything looks suspicious.

[**DONOTDELETE**]

[MMouse]

I read the guide, awesome stuff Yu!
Definitely a big help. I just keep trying to measure in the same spot, with the same amount of skin etc.

[MMouse]

Another week is done, and I hope everyone is feeling as good as I am. I have stopped going to the gym, and am working out in my home. I have found the workouts to be just as good, sometimes better. I am noticing my gains in the mirror, and a little on paper too. Here are my newest bf measurements:
Chest :18,20,20
Abdomen:24,24,24
Thigh:22,20,20
Subscapula:18,20,19
Tricep:20,21,20
Midaxillary: 16,16,17
Suprailiac: 16,18,16
Bicep:12,13,14
Calf:22,22,23

BF% 28.6%
Weight: 162lbs

[**DONOTDELETE**]

[MMouse]

Tonight was chest, shoulders and triceps. I am going to start to make my journal a daily event. Good to record what has been done to look back on and help motivate.
I am totally spent tonight. I tried something different tonight, and used Rocky Presses in my shoulder workout. I love them! My diet has also improved alot from reading the various articles here on the board. I've learned alot over these past few weeks, and I am sure alot of you have too.

[MMouse]

Today was a rest day. My chest feels awesome from last night! It feels like it is twice the size it is. Anyone else ever feel like that?
Here is a sample of my diet today. I slept in and ended up tossing alot together last minute.

Breakfast - 1 cup oatmeal with yogurt and glass of soy milk.

Morning Snack - 3 tbsp PB on bread, banana, 1 hardboiled egg

Lunch - Chicken breast (about the size of my palm), 2 cups white rice ( yes i know)

Afternoon snack - 1 yogurt, 2 hardboiled eggs

Supper - Subway Footlong Pizza Sub with glas soymilk

Evening snack- 1 cup oatmeal, 1 cup cottage cheese (not mixed together!)

I drink water constantly throughout the day whether it is from my bottle on my desk, or out of a cup in the lunchroom.

I feel my diet is my weakest point right now. I have been reading alot of the articles here trying to improve it, and I have done so immensely. I just need to keep finetuning it . Feel free to offer any comments or advice. I am always looking for meal or snack ideas. My snacks tend to be very short as my job is very busy.

[MMouse]

GRRRRR.
I am out for a few days after straining a muscle at work yesterday ( at least I hope that is all it is)
I was lifting a 32" flat screen tv from the floor up to the shelf and strained a muscle in my mid back on my right side. I used to strain it there once in awhile when I worked at the hog plant due to the repetitive/high speed work, but havent done it in over a year. A little R&R with some ice and heat have always done the trick. Made me mad though because on Thursday I put up a new pull up bar in my basement and havent got to try it yet!
It is feeling a little better today, and if it goes like it has in the past I should be back in action early this upcoming week.

[MMouse]

I am feeling better so far this morning. Did some good stretching and didn't feel any pain. So far so good, but I will likely wait for at least another 1-2 days before trying anything. hope the rest will do me some good at least.

[**DONOTDELETE**]

[MMouse]

Thanks for the comments Yu. I have a lot to learn still about everything, and try to be better each day than the previous. Anyone feel free to rip my diet apart. The more I know, the better I do.

Here is todays:

Breakfeast
Three Slices French Toast ( made with 3 eggs) and 2 hardboiled eggs.

Morning Snack
2 Oatmeal Protein Bars (homemade) and 2 hard boiled eggs

Lunch
Hot Chicken Wrap with rice ( yes white, going shopping tomorrow /forum/images/graemlins/tongue.gif )It was HUGE!

Afternoon snack
2 oatmeal protein bars and 2 hardboiled eggs

Supper
Chicken quesadilla ( 1.5 chicken breasts, hot sauce, tomatoes, salsa and cheese)- this is my one meal with my family and is usally not very strict,

Evenin Snack
Green beans ( looked good) and 2 hardboiled eggs

In case you couldn't tell, I boiled a whole carton of eggs Sunday night. Easy snack for work.

Here was my workout:
Back,Biceps,Forearms

Wide Grip Pullups
4 sets of 12, last 3-4 of each set with some assistance. On last set, did 6 reps after the 12 using alot of assistance to get up and emphasizing the negative.
Barbell Row
4 sets 12 w 90 lbs
supersetted with bent over dumbell laterals w 10 lbs a hand
Bent Arm Pullover
4 sets 12 with 25 lb plate. First time doing these.
Barbell Concentration Curl
1 drop set
12 reps 40 lbs
8 reps 20
Barbell Curl
4 sets 12,10,8,8 with 4 cheated after last 8 ( all with 40 lbs)
Palm Down Barbell Curl
4 sets 12 w 30 lbs
Behind the Back Wrist Curl
4 sets 12 w 60 lbs

[William Ustav]

Awesome workout, bro'! Aren't chins so painful? /forum/images/graemlins/cool.gif

[MMouse]

YES!!!!!!
They are very painful, especially when you throw the assisted ones in there. I love em tho.
I can do around 8-9 without assistance right now. Hope to be doing full 4 sets of 12 by the end of the challenge.

[MMouse]

On another note, measurements will be up late tonight.
Gaiend a lb tho!

[juice]

[ QUOTE ]

2 Oatmeal Protein Bars (homemade)

[/ QUOTE ]

...how do make this bro????

...and thanks in advance!

[MMouse]

[ QUOTE ]
[ QUOTE ]

2 Oatmeal Protein Bars (homemade)

[/ QUOTE ]

...how do make this bro????

...and thanks in advance!

[/ QUOTE ]

LOL, once you get the recipe, you might not want them. Mine weren't that great this time around, not quite cooked. basically what I did was cook ALOT of oatmeal ( not sure how much, just got out my biggest pot and started cooking).
When it was thickening up and almost ready, I added in 4 scoops of protein powder. I let it thicken a bit more and then I dumped it into a pan about 1/2 inch thick. I put it in the oven for close to an hour. the bottom was still soggy, while the top was crisp. Just a little experimenting going on.
It may have worked a little better if it was thinner, or cooked longer.
They stayed in bar form tho, which was what I was after.

[MMouse]

Haven't been able to keep this up like I wanted. Things have been kinda crazy here for reasons left unsaid. Will have measurements in the morning and updates to follow.

Looks like everyone else is doing awesome tho!

[juice]

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]

2 Oatmeal Protein Bars (homemade)

[/ QUOTE ]

...how do make this bro????

...and thanks in advance!

[/ QUOTE ]

LOL, once you get the recipe, you might not want them. Mine weren't that great this time around, not quite cooked. basically what I did was cook ALOT of oatmeal ( not sure how much, just got out my biggest pot and started cooking).
When it was thickening up and almost ready, I added in 4 scoops of protein powder. I let it thicken a bit more and then I dumped it into a pan about 1/2 inch thick. I put it in the oven for close to an hour. the bottom was still soggy, while the top was crisp. Just a little experimenting going on.
It may have worked a little better if it was thinner, or cooked longer.
They stayed in bar form tho, which was what I was after.

[/ QUOTE ]

....i actually made something similar like a week ago by accident...i made my oatmel with milk and whey in it...it came out REAL THICK!!!!! and i mean THICK!!! i had to chew it to get it down, so i guess i kinda already have the receipe, i just need to throw it in the oven!!!! /forum/images/graemlins/grin.gif

[MMouse]

I am hereby withdrawing from the challenge.
Due to some circumstances involving my health right now, I feel that I have other things I need to be focusing on first and foremost. Thanks to all who offered help and support and good luck to all those continuing in the challenge. Looks like Yu is going to have his hands full picking a winner.

[juice]

sorry to hear that bro!!!! good luck with whatever is going on!

[CheezitMan22]

[ QUOTE ]
I am hereby withdrawing from the challenge.
Due to some circumstances involving my health right now, I feel that I have other things I need to be focusing on first and foremost. Thanks to all who offered help and support and good luck to all those continuing in the challenge. Looks like Yu is going to have his hands full picking a winner.

[/ QUOTE ]

Sorry bro. You did a good job while in it tho. /forum/images/graemlins/frown.gif hope everything goes alright

[MMouse]

Things are looking up right now. Not out of the fire yet, but getting close. Would mean alot for you guys to offer some prayers my way. Who knows, if things go well enough tomorrow, I may be back in the mix.

[MMouse]

Ladies and gentlemen. I am back. After a doc appointment, I am back in action and ready to climb my way to the top.
Watch out!

[IronKnuckle]

Glad to hear it!!
Knock em' out!
I had to withdraw because of a forearm problem.

[MMouse]

[ QUOTE ]
Glad to hear it!!
Knock em' out!
I had to withdraw because of a forearm problem.

[/ QUOTE ]

Thanks man! Going to give it my first go this week. Hoping things go a ok.

[William Ustav]

Wohooo! MightyM is back in da house!!! /forum/images/graemlins/smile.gif

[MMouse]

I may be far out of the running to win this thing now, but I am still going to finish it. Today I tried my first workout with weights in weeks. Here is what I did:
Flat Bench 4 sets 12
Incline Bench 4 sets 12
Straight Arm Pullover 4 sets 12
Shoulder Press 4 sets 12
Upright Row 4 sets 12
Tricep Dip 4 sets failure on each

Wasn't anything huge, but it felt great to get back at it. I will post some updated measurements tomorrow. I know I am out of the running, but I still want to finish this. Doc gave the green light and I intend to go full speed ahead.

[Fireproof]

That's the right attitude! Get back in it! Glad you're back!

[MMouse]

Yesterday was back, biceps and forearms. Again I kept it fairly simple.
Wide grip pullups 4 sets to failure
Bent over barbell Row 4 sets 8
supersetted with
Reverse dumbell flye 4 sets failure
barbell concentration curls 4 sets 12
barbell curl 4 sets 10
palm down bicep curl 4 sets 10 ( on these i used a heavy weight and cheated, to work my grip, then supersetted with..
behind teh back wrist curls 4 sets to failure

[Tuf]

[ QUOTE ]
I know I am out of the running, but I still want to finish this. Doc gave the green light and I intend to go full speed ahead.

[/ QUOTE ]
Good for you, MMouse! /forum/images/graemlins/cool.gif

[MMouse]

Today I got brave and gave legs a try. Went a little something like this.
5 Minute warmup jog.
20 reps bodyweight squats for warmup
squats 4 sets 12 ( fairly light as i am taking it easy)
supersetted with 4 sets 12 sissy squats
4 sets SLDL with very light weight
4 sets seated calf raise to failure
4 sets standing calf raise to failure

I experienced some tightness and pain in my back, but nothing extreme. I just have to keep stretching and wait and see what happens. My lil bro started working out now and thinks he will pass me. Nothing like a little friendly competition to get you going.