The HYPERplasia Challenge: [cyanide's Bulk

[[cyanide]

My first sign-in and post for my journal /forum/images/graemlins/smile.gif Can't wait till I get started and back into this! I've been slacking off all summer because of work and spending a lot of time with my girlfriend. I made a schedule for school and I'm going to be very consistent. I'll be on a clean bulk working out five times a week focusing on two major muscle parts per day using an array of exercises and techniques such as supersets, negatives, pyramids, etc. I'll post my stats on September 1st.

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[a-folov]

Good luck!

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[[cyanide]

Sorry for the late post, but on September 1st, I weighed exactly 175 lbs. I used the calipers first thing on September 2nd morning.

Using 9-point calipers, my bodyfat came out to be 13.03%.

On Monday I did three exercises for triceps and three for biceps, each 3 sets. On most of them, I reached failure at the 6th repetition and now as I'm typing this, my biceps and triceps are so extremely sore. As a matter of fact, I have never felt this sore before! I went hard as I possibly could. Today is leg day, and first thing on the menu is squats! Wish me luck because at the end of the week, I'm going to be sore all over.

As for nutrition, I'll be only having eggs, oatmeal, chicken breast sandwiches, peanut butter and jam sandwiches, potatoes, rice, vegetables, tuna, and olive oil (will be switching to flax oil soon). For supplements, I'll be using whey protien, dextrose, maltodextrin, and probably next week or two, using creatine and adding multivitamins.

I'll be posting a more detailed schedule of my diet and exercises soon. For now, I gotta hit the squat rack. /forum/images/graemlins/smile.gif

[[cyanide]

Reflecting back on Week 1:

I survived my first week of hardcore training, including throwing up on my leg day. I would like to thank my training partner, BigPete, who is a member on ABC as well, for pushing me to my max in my workouts. I'm sore from my traps all the way down to my calves. My triceps probably are the most sore out of all my muscle parts since it's still sore from Monday's workout! Talk about DOMS! Although it's only been a week, I looked at myself in the mirror and I look pumped. I guess that's what happens when I haven't worked out for most of the summer and just completely shocking my body like that. Fortunately, I have a before picture taken just before Sept. 1st, so I can compare with my progress. I'll post them up next week.

My diet have been coming down to look like this:

Meal 1: Oatmeal with brown sugar and two eggs
Post-workout shake: EAS Simply protien, maltodextrin, and dextrose
Meal 2: Chicken breast with two hard boiled eggs
Meal 3: Two natty peanut butter and thin spread jam sandwiches on whole wheat bread.
Meal 4: I have three options on this meal. Either a chicken breast sandwich, or a double chicken burger sandwich, or a duplicate of meal 3.
Meal 5: Supper. Usually consisting of potatoes or rice with meat (mostly chicken breast) and vegetables.
Meal 6: Tuna, olive oil, and broccoli

My workout for this week and next week will look like this:

+++ Monday (triceps and biceps) +++
Close-grip standing barbell presses
Dips behind the back
Close-grip bench press
Barbell curl
Concentration curl
Preacher curls

+++ Tuesday (quads, hamstrings, glutes and calves) +++
Squats
Leg Presses
Leg Extensions supersetted with Leg Curls
Standing Calf Raises
Seated Calf Raises

+++ Wednesday (traps and deltoids) +++
Seated dumbbell shrugs supersetted with static cable shrug
Concentric hack machine hiss shrugs
Smith machine behind the back shrugs
Arnold press
Upright rows
Reverse overhead dumbbell laterals

+++ Thursday (chest and abs) +++
Flat bench press
Dips
Dumbbell Flys
Vertical Bench crunches
Scissor kicks
Bicycle kicks

+++ Friday (back and forearms) +++
Bent-over barbell rows
One-arm dumbbell rows
Lat machine pulldowns
Deadlifts
Reverse wrist curls w/ barbell supersetted with barbell wrist curls

I'm getting mostly about 7 1/2 to 8 hours of sleep every night, and I believe I'm eating enough to start gaining mass. I will check my weight on Monday morning as well as my measurements, and updated body fat %. I'm keeping a training journal on paper, writing down the amount of reps, weight, and sets of each workout and continue to improve from the last workout. I'm going to keep each week as hard as the last workout to ensure that I'm keeping my muscles shocked and hit well while balancing it with consistent nutrition for optimal muscle growth.

I'll post updated weight and body fat % as well as my measurements on Monday morning.

[[cyanide]

Week 2:

I have gained a solid two pounds, putting myself up to 177 lbs. My week has gone by exactly how I wanted it planned out because, surprisingly, my body fat % has decreased to 11.74% using a 9 point system. I think there are a few factors that may affect this result:

1. Measurements were inaccurately used the first time
2. My body fat % had stayed the same
3. I have actually lost fat in the process

My body measurements are as follows, accurate as of Sept. 7th, 2003:

Neck: 15.6"
Bicep: 12.75"
Forearms: 11.75"
Chest: 39"
Waist: 33"
Hips: 34.75"
Thigh: 23.4"
Calf: 16.25"

[Venom]

Great job [cyanide!

I love your sig, but you took out the hyperplasia red pic. That looked great. /forum/images/graemlins/frown.gif

[[cyanide]

[ QUOTE ]
Great job [cyanide!

I love your sig, but you took out the hyperplasia red pic. That looked great. /forum/images/graemlins/frown.gif

[/ QUOTE ]

It's still there! It's newly recently uploaded, so maybe your internet history is using the old one from a temporary location on your hard drive /forum/images/graemlins/smile.gif

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[[cyanide]

[ QUOTE ]
Hey buddy! Could you post individual site measurements for me?

[/ QUOTE ]

Sure thing!

First week:

Pecs: 4
Subscapular: 10
Bicep: 1.5
Tricep: 5
Kidney: 23
Suprailiac: 9
Abdominals: 15
Quadricep: 11
Medial Calf: 6

My second week:

Pecs: 5
Subscapular: 10
Bicep: 2
Tricep: 4.5
Kidney: 18
Suprailiac: 9
Abdominals: 13
Quadricep: 10.5
Medial Calf: 5

[Venom]

[ QUOTE ]
[ QUOTE ]
Great job [cyanide!

I love your sig, but you took out the hyperplasia red pic. That looked great. /forum/images/graemlins/frown.gif

[/ QUOTE ]

It's still there! It's newly recently uploaded, so maybe your internet history is using the old one from a temporary location on your hard drive /forum/images/graemlins/smile.gif

[/ QUOTE ]

I see it now! I love it. /forum/images/graemlins/smile.gif

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[[cyanide]

Week 3:

Weight: 178 lbs

Pecs: 4
Subscapular: 11
Bicep: 2.5
Tricep: 5
Kidney: 22
Suprailiac: 9
Abdominals: 12
Quadricep: 9
Medial Calf: 6

Body fat %: 12.21

Will edit this post with more info but I'm gonna be late for my workout and school! /forum/images/graemlins/smile.gif

[Bigpete]

And what a hardcore workout it was!!!! [cyanide has been reaching pushing his limits the past couple weeks. The last couple workouts have been especially intense. Leg day tomorrow....I'm gonna have trouble sleeping tonight! Can't wait to see those updated stats buddy!

[President Wilson]

I am impressed. Your effort is nothing short of ferocious!

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[[cyanide]

Thanks for the kind responses! /forum/images/graemlins/smile.gif

Last week was a good week, building up on the first week of the Challenge. This week, BigPete made up a new workout schedule that is more challenging than my first two weeks schedule! So, I started this week with creatine. Monday, it was intense, using an array of supersets for my biceps and triceps. Tuesday (today), I have just completed the biggest individual accomplishment in bodybuilding: I went from 60 lbs on each side (not including Olympic bar) for squats to 88 lbs on each side! It was phenomenal how much strength I was able to have to squat that much with in so little time. Not only that, I managed 10 reps for that set! I'm not sure if it's just a good day, or the creatine is doing wonders for me. Maybe a little bit of both /forum/images/graemlins/smile.gif I'll post up this week's training routine probably tomorrow, since I have homework to do.

[[cyanide]

Reflecting back on week 3:

BigPete's training schedule was really challenging, but I was able to go through them since I was mentally prepared and having creatine wouldn't hurt either /forum/images/graemlins/wink.gif But the bad thing was, I missed Friday's workout due to a alarm clock error. I was supposed to wake up at 5 am, but I accidently set it to 5 pm. Nonetheless, I broke a huge squat record, and was solid for the entire first four days of the schedule and the resistance leg raises REALLY killed my abs. My schedule:

Monday (Two splits in a day for bis and tris):
- close grip barbell bench press
- rope pulldown
- close grip bar pushdowns
- overhead dumbbell extensions (D.H.)
- dumbbell kickbacks

- incline curls SS with hammer curls
- concentration curl
- single arm preacher curls
- reverse grip barbell curls
- cable 21's
- one arm overhead dumbbell extensions
- skull crushers

Tuesday (legs):
- squats
- leg extensions
- lunges
- standing calf rasies w/ dumbbells
- seated calf raises

Wednesday (traps and delts):
- seated dumbbell shrugs supsersetted with static cable shrug
- concentric hack machine hiss shrugs
- smith machine behind the back shrugs
- L-raises
- military press
- dumbbell press

Thursday (pecs and abs):
- flat dumbbell press
- incline dumbbell press
- wide grip barbell press
- cable crossovers
- weighted crunches
- resistance leg raises
- leg lifts

Friday (back and forearms):
- negative lat machine pulldowns
- cable rows (SH)
- T-bar pullups
- deadlifts
- reverse wrist curls supersetted w/ barbell wrist curls

Because BigPete had an appointment on the afternoon of Monday, we had to virtually superset every exercise on Monday morning, and that was challenging! I'll post up my updated weight and body fat %. I'm expecting to see a little more mass increase due to water retention from creatine.

[[cyanide]

Week 4:

Weight: 180 lbs

Pecs: 4.5
Subscapular: 11
Bicep: 2.5
Tricep: 6
Kidney: 20
Suprailiac: 10
Abdominals: 13.5
Quadricep: 8.5
Medial Calf: 5

Body fat %: 10.35

[[cyanide]

Week 5:

Weight: 183 lbs

Pecs: 4
Subscapular: 11
Bicep: 2.5
Tricep: 6
Kidney: 22
Suprailiac: 10
Abdominals: 15
Quadricep: 9
Medial Calf: 5.5

Body fat %: 12.54

Sorry with the lack of posting here, but I've been flooded with assignments for school. I'm still lifting hard and eating lots though!

[[cyanide]

Week 6:

Weight: 183 lbs

Pecs: 4
Subscapular: 10
Bicep: 2.25
Tricep: 5.5
Kidney: 18
Suprailiac: 8.5
Abdominals: 13.5
Quadricep: 8.75
Medial Calf: 5

Body fat %: 11.14

Kind of weird, I stayed at 183 lbs this week although I feel that I've been eating a lot more than I did. But, I did lose a bit of body fat even though I didn't gain any mass. I'm also updating my measurements and here they are:

Neck: 15.6"
Bicep: 13.0"
Forearms: 11.9"
Chest: 41.0"
Waist: 34.1"
Hips: 35.75"
Thigh: 23.8"
Calf: 16.4"

Although my gains were small, they are significant in my progress. My arms are noticably looking bigger and my chest have shot up two inches. Midterms are just around the corner and it's going to be tough to keep up, but I'll do my best to keep the gains coming.