Aaronethc's Bulking Journal

[aaronethc]

I'm about to start up on another Bulk here on 08-13-07. I want to gain 20-25 lbs by the end of the year. Here is the workout plan I will start with and make adjustments as needed. I'm really trying to gain this mass with no plateauing really, and I'm quitting "partying" for a while to increase my gains more than I have in the past.

Workout:

Day 1: Chest Triceps Abs

Incline Bench 4*6
Tricep Pulldown 4*8
Flat Bench 4*6
Decline Situps 4*25
Dips 4*15
Tricep Extention 4*8
Flies 4*6

Day 2: Legs Abs

Squats 4*6
Ham Curl 4*8
Leg Extensions 4*6
Leg Lifts 4*25
Standing Calf Raise 4*15

Day 3: Back Bicep Forearms

Pullups 3*10
Standing Barbell Curl 4*8
Lat Row 4*6
Incline Curl 4*6
Forearm Curl 4*8
OG Barbell Curl 4*8

Day 4: Delts Lower Back

Military Press 4*6
Deadlifts 3*5
Reverse Peck Deck 4*6
Lateral Raises 4*6
DB Press 4*10

I'm aiming for a periodizations cycle. 4 complete weeks then Im gonna lower the reps just a lil for more power for 2 weeks. After that Im gonna aim for 8-10 reps for Hypertrophy for 4 weeks then repeat.

My diet I will aim to consume 1.5 grams for protein per LB from solid sources and eat casein at night. I will have a lot of complex carbs and EFAs also. Basically gonna follow one of the diets posted here for a whiole and make adjustments as i get bored.


Please let me know what you think about this plan, and I will continue to write down my progress.

Before pics:

[aaronethc]

can I get a lil feedback, critique before I start please

[badblood909]

Well, for starters, where are your rows?

On your chest day, why do 12 sets of nearly similar movements? Drop the declines and go for isolation instead, like cable crossovers or machine flyes.

It's somewhat meaningless to have 3 sets of pullups and 4 sets of pulldowns in a single workout.

If you're going heavy on the squats, go light with high reps on the leg press, not that I advocate doing both unless you're advanced, IMO, topping off a compound leg exercise with extensions is enough for your quads.

Most people here (even the volume guys) wouldn't suggest doing 4 sets of deadlifts, 10 reps each! One of the beauties of the DL is that you can get incredible gains with low volume, 3x5 is enough for most.

That's my critique on your CURRENT routine, but if it were up to me to follow a bodybuilding routine, I'd go with lower volume and higher frequency, probably 3-way split, 4 workouts a week.

What are your stats and lifts?

[aaronethc]

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I'd go with lower volume and higher frequency, probably 3-way split, 4 workouts a week.

[/ QUOTE ]

What would yours look like?

[aaronethc]

Just got done with my first week. Ive gained about 1.5 lbs. I really suprised too cuz I didnt eat as much as I planned to. This week Im gonna eat just a lil more and continue to workout hard. Planning on adding 5/10 more lbs of resistance to all my exercises this week.

[aaronethc]

Alright guy Im slipping real hard lately. But its because I started school, moved to a different town etc. I feel like Im unable to get a consistanat routine down. Since I m at my new spot and fully into school I can get something down. Motivate me please somehow.