Fit by 40! Jenn\'s journal
 

I'm going to start with 2500 cals a day, 33/33/33 ratio. Usual supps (whey, glutamine, creatine, Vit C, multi, ZMA)

My split:

Mon--Shoulders & bi's
Tue--Legs
Wed--Cardio & abs
Thu--Chest & tri's
Fri--Cardio & abs
Sat--Back
Sun--off

Shoulders:
Upright rows- 2x 10 65# 8 70# 6 75#
military press2x 10 55# 8 60# 6 65#
standing lateral-2x 10 17# 8 20# 6 22#
front raise-2x 10 17# 8 20# 6 22#
seated DB laterals-3x10 15#

Bi's:
Standing BB curls-2x 10 55# 8 60# 6 65#
hammer curls-2x 10 20# 8 25# 6 30#
concentration curls-2x 10 15# 8 17# 6 20#

Legs:
Quads--Squats-2x 12 90# 10 95# 8 100# 6 105#
Sissy squats-3x 10 20#
Lunges- 2 x 10 40# 8 45# 6 50#
Hams-- SLDL-2x 10 105# 8 110# 6 115#
good morning's-2x 10 75# 8 80# 6 85#
leg curls ss w/kickbacks
Glutes-pelvic lifts w/60lb wt- 100
Calves-calf raises

Chest:
BB flat- 2x10 75# 8 80# 6 85#
BB incline-2x 10 55# 8 60# 6 65#
DB flyes-2x 10 20# 8 25# 6 30#
DB flyes incline-2x 10 17# 8 20# 6 25#
DB pullover 10 20# 8 25# 6 30#

Tri's:
Close grip press-2x 10 45# 8 50# 6 55#
lying tri extension-2x 10 30# 8 35# 6 40#
french press-2x 10 20# 8 25# 6 30#

Back:
BB pullovers-2x 10 40# 8 45# 6 50#
BB rows-2x 10 65# 8 70# 6 75#
deads-2x 10 110# 8 115# 6 120#
t-bar rows-2x 10 75# 8 80# 6 85#
Wide grip pullups- 3 x 4 then negatives

Abs:
Lying leg raises with ankle weights
Crunches
Side crunches
Hip raises

Stats:
Ht: 5'7"
Wt: 144
BF%:18%

http://magazine.mindandmuscle.net/main.php?issueID=15

Re: The HYPERplasia Challenge: Jenn\'s bulk
 

Good luck with your bulk, Jenn! [img]/forum/images/graemlins/smile.gif[/img] Will this be your first?

Re: The HYPERplasia Challenge: Jenn\'s bulk
 

Good luck!

Boy, I wish I could eat 2500 calories a day and gain weight. Thats makes me mad! I really cant get mad, nothing I can do about it! I have to eat 2500 calories at each meal just to gain =[

Re: The HYPERplasia Challenge: Jenn\'s bulk
 

Tuf

First one I am trying to do right! Last one didn't result in much but I did learn a lot.

Zach84

LOL, I bet I couldn't gain on 2500 either if I was 19!

Re: The HYPERplasia Challenge: Jenn\'s bulk
 

Good luck Jenn!

Workout2001

Re: The HYPERplasia Challenge: Jenn\'s bulk
 

Hope your bulk goes well! Good luck!

Post deleted by .
 

Re: The HYPERplasia Challenge: Jenn\'s bulk
 

Thanks everyone! Happy Labor Day!

I'm still working on the math for the 9 pt BF% but I plugged the 7 pts. into the calculator at EXRX and got 14%.
That doesn't seem right. Too low I think.

Measurments were:
Chest:6
Ab: 7
Thigh:12
Subscapular:10
Tri:8
Midaxilliary:6
Suprailiac:8
Bicep:6
Calf:8

Shoulder's and Bi's today, but the shoulders didn't want to cooperate. I guess they know it's a holiday and they made me labor.

Menu:
1 scoop whey 30 mins pre-w/o.
(w/o)
PWO shake. 1.5 scoops whey, 2tbsp malto/2tbsp dextrose. 5g creatine.
20 mins later- 10g glutamine, vit c, multi, cla.

1 hr later
.5 c. oatmeal with 1/2&1/2 and splenda. 1 tbsp PB and coffee. (I know, too soon after the creatine, I'll take more later)

Snack
1c. cottage cheese

Lunch
1 can tuna
1 TBSP mayo
1 cup broccoli
1 TBSP parmesan cheese.

I haven't decided on the rest. I'll peek at tuf's journal!

Re: The HYPERplasia Challenge: Jenn\'s bulk
 

Pre w/o 1 scoop whey with water @ 2:30 am

W/O 3:00 am

Legs:
Quads--Squats-2x 12 95# 10 100# 8 105# 6 110#
Sissy squats-3x 10 25#
Lunges- 2 x 10 40# 8 45# 6 50#
Hams-- SLDL-2x 12 105# 10 110# 8 115# 6 120#
good morning's-2x 10 75# 8 80# 6 85#
leg curls ss w/kickbacks
Glutes-pelvic lifts w/60lb wt- 100
Calves-calf raises

5:00 PWO shake
6:00 .5c oatmeal w/ 1/2 & 1/2 and splenda
9:00 1 c. cottage cheese(not FF)
12:00 5oz chick breast 1c. broccoli 1 slice 7 grain bread w/ 1 tbsp PB
15:00 1 small sweet potato 1 HB egg
17:30 Tuna & mayo salad w/dressing
20:30 Udo's oil 1 scoop whey
21:00 ZMA

Re: The HYPERplasia Challenge: Jenn\'s bulk
 

Today was cardio (20 min HIIT and 45 min walk in the drizzling rain) and ABs.

Menu is pretty much the same as yesterday. I think a lot of folks just like to keep it simple. DH doesn't understand how I can eat broccoli everyday.

Tomorrow is chest/tri's. In my pre-workout shake I am going to add some maltodextrin. I have been getting tired at the end of my w/o's, maybe that will help.