William Wallace's 13-Weeks to Turkey Day Bulk

[William Wallace]

So recent occurrences in my life necessitate that I really find something to occupy my mind or I will go crazy. What better way to occupy my mind than to push my body and fill my mind with all this scientific ABC mumbo jumbo? :-) I recently met someone who is training to run a triathlon. She trains everyday - hard! And it is very motivating to see her progress. I've reached several plateaus in my training and I figure if she can continue to break her plateaus, so can I.

So I have been going back and forth on whether to do a bulk or a cut. I am fairly happy with my current weight, but I would be happier if I had more definition but keep my current size. I think the right strategy is to bulk, then cut. So the game plan is to bulk with the following goals:

1) Gain from my current weight of 220 pounds to approximately 230 (no real goal on weight).
2) Increase current max decline bench (pyramid) from 295X3 to 315X6.
3) Increase current squat from 315X6 to 365X4.
4) Increase current dead lift from 315X4 to 365X4.

The plan is to use the following split:
Day 1) Quads, Hams, Calves
Day 2) Chest and Biceps
Day 3) Abs (Rest day)
Day 4) Back
Day 5) Shoulders and Triceps
Day 6) Abs (Rest day)
Day 7) Start over

Hope to use the following nutrient macro:
Protein: 300 g = 1200 calories
Carbohydrates: 400 g = 1600 calories
Fat: 100 g = 900 calories

Roughly a 40/35/25 macro.

I may need to increase the calories but will start here.

Water intake goal: 4 liters (here we go again with the constant peeing).

Sleep goal: 7 hrs (will be hard because I oversee projects in India but recent changes in my life will make this more possible).

Supplements:
Multi
Vitamin C (2 g per day)
ZMA
Amino Acids
PWO Shake
HMB (bought it - don't know the best time to take)

So here goes ... 13 weeks to Turkey Day.

[William Wallace]

Fit Day Journal Link here

[William Wallace]

8/27 - LEGS

Wide Leg Squats (Smith Machine)
90 X 10 - Warmup
180 X 10 - Warmup
230 X 8
270 X 8
320 X 6
340 X 6

Leg Extension - Static Hold 3-5 seconds at top
120 X 8 - Warmup
180 X 8
210 X 8
255 X 4
180 X 1 Hold 10 seconds followed by 180 X 7 blast

Stiff Legged Dumbbell Deadlifts
30's X 10 - Warmup
55's X 8
70's X 8
80's X 8

Seated Leg Curl - 8 second negative
120 X 8 - Warmup
180 X 8
200 X 8
210 X 6
220 X 4

Seated Calf Extensions (don't know what they are called)
120 X 20 - Warmup
170 X 20
190 X 15
210 X 12
220 X 12

Diet:
Meal 1:
3 Servings Oatmeal
2 Servings Whey Protein

Meal 2:
2 Servings Heart Healthy Fiber One
2 Whole Eggs
2 Services Egg Whites

Meal 3:
3 Tablespoons Natural Peanut Butter
1 Serving Whey Protein

Meal 4: (Post workout)
2 Services Whey Protein
50 g Dextrose
50 g MaltoDextrin

Meal 5:
6 Oz Chicken Breast
1 Cup Green Beans

Mid Sleep (now)
1 Serving Whey Protein
1 TBSP EFAs (Flax and Fish)

Water:
Approximate 2.5 Liters

Analysis:
Great workout. A ton of emotional energy to work off today. The squat was a new record on the smith machine. Probably should have added an additional calf exercise.

The diet sucked. 2800 calories according to Fit Day. Was very busy plus I fell asleep much earlier than usual tonight and missed an entire meal (additional 600 calories). Too much supplementing w/ protein powder today. Need to up the carbs and up the fat.

Water intake sucked.

All and all, not a bad first day.

[William Wallace]

Today, I realized how stupid it is to expect to forget about someone or something by amercing yourself in something (bodybuilding) that reminds you of that person or thing. How dumb is that? One day I will look back on this and laugh at myself.

CHEST AND BICEPS

Decline Bench
Bar X 10 Warmup and Stretch
135 X 10 Warmup
225 X 8
275 X 8
295 X 3 + 1 Spot (Recent Record)
135 X 15 (15 Second rest pause) X 8 (15 Second rest pause) X 6

Incline Dumbbell Press
35 X 2 X 10 Warmup
60 X 2 X 8
80 X 2 X 8
90 X 2 X 5 (Recent Record)

Pec Dec Flies
70 X 10 Warmup
165 X 8
195 X 8
225 X 6 (Recent Record)

Overhand Barbell Curls Supersetted with Barbell Curls
40 X 12 + 40 X 8 Warmup
70 X 8 + 70 X 8
80 X 8 + 80 X 6
90 X 6 + 90 X 4

Hammer Curls
20 X 2 X 10 Warmup
35 X 2 X 8
45 X 2 X 8
50 X 2 X 7
55 X 2 X 3

Incline Bench Curls (Slow extreme stretch at botton)
20 X 2 X 10
25 X 2 X 10
30 X 2 X 6

Diet

Meal 1
2 Servings Heart Healthy Fiber One
3 Whole Eggs

Meal 2
3 Servings Oatmeal
2 Servings Whey Protein

Meal 3
1.5 Protein Bars

Meal 4
6” Subway Chicken Terriyaki on Honey Oat

Meal 5
Post Workout Shake (50 g Whey Protein, 50 g MaltoDextrin, 50g Dextrose)

Meal 6
8 oz Chicken Breast
1 Cup Broccolli

Meal 7
1 Cup Cottage Cheese
2 Tbsp EFAs (Fish and Flax Oil)

Water
3 liters

Sleep
6 hours

Analysis:
Workout was great. Kind of amazed myself on the chest exercises today.

Diet was better than yesterday. According to fitday, I achieved the right amount of protein, carbs, and fat (assuming I eat my last meal and don’t fall asleep). I’m not happy that most of the protein came from supplementation, but with the oatmeal shake and the post-workout shake that is preached about on this site, that’s always going to be a good 100g of protein. I’m happy that I was able to get the targeted amount of calories even on a busy day (though part of that was from protein bars).

Water intake is still difficult. Got more than yesterday, but I drank in bursts. Like 1 liter in the morning, 1 in the afternoon and 1 in the evening.

[William Wallace]

This would have been an off-day. Abs only. But I have a dermatologist appointment tomorrow morning and a company meeting tomorrow afternoon. I won't have time to eat let alone workout. So rather than skip 2 days in a row, I decided to workout 3 days in a row. As far as the life issues and the need to clear my mind, still there. Will be there for a little while I guess. Called my Dad today to try and get some perspective. It didn't help much.

Anyway today was ...

BACK
Pullups
Weight X 8
Weight X 6 + 4 assisted with 10 second negative
Weight X 5 + 3 assisted with 10 second negative
Weight X 3 + 2 assisted with 10 second negative

Close Grip Pulldown Supersetted with Straight Arm Lat Pulldown
90 X 8 (Warmup) / 60 X 8
120 X 8 / 60 X 8
135 X 8 / 60 X 8
135 X8 / 60 X 8

Deadlifts
Bar X 10 Warmup
135 X 8 Warmup
225 X 8
315 X 4 (forgot my straps and bar was slipping)
225 X 8

Seated rows
90 X 8 Warmup
150 X 8
180 X 8
210 X 8

Abs
100 Crunches

Analysis:
A good workout today but not great My biceps were still fatigued from the previous day and I felt more failure there than in my back. I also forgot my wrist straps and weight belt.

Planning rest of week - off tomorrow, workout Friday and Saturday, in Alabama Sunday and possibly Monday. Seem to be off to a good start.
[Diet posted later tonight]

[William Wallace]

Off day today. Diet sucked because of no time and no workout to look forward to. I have to watch that if I'm going to succeed.

Anxious energy has been replaced by inspiration today. The future is looking brighter than the previous days. I can't wait until tomorrow's shoulder and tri workout!

[William Wallace]

Another great workout day. Diet is still lacking. Can't expect to gain if I don't increase the calories, but for now I am still seeing good gains in strength.

Standing barbell presses (Dropset X 3 Superset with Front Raises)
45 X 10 Warmup
85 X 6 + 65 X 6 + 45 X 6 + Front Raises 20 X 2 X 8
115 X 5 + 85 X 6 + 65 X 6 + Front Raises 20 X 2 X 8
125 X 4 + 85 X 3 + 65 X 5 + Front Raises 20 X 2 X 8

Shoulders were on fire already

Side Raises (whatever they are called)
25 X 2 X 10 warmup
35 X 2 X 8
45 X 2 X 8
55 X 2 X 7

Pec Dec Shoulder Pulls (whatever they are called)
75 X 8 warmup
115 X 8
145 X 8
165 X 8
180 X 5

Front shrugs (smith machine)
Bar X 10 Warmup
90 X 10 Warmup
180 X 12
270 X 12
320 X 10

Calf machine shrugs
Forgot to note the weights

Skull Crushers
40 X 10 Warmup
80 X 8
100 X 8
110 X 8 (New record)

"6-6-6's" (I know it's a Christian board, sorry)
40 X 6/40 X 6/40 X 6
60 X 6/60 X 6/60 X 6
70 X 5/70 X 4/70 X 6

Behind the head Dumbell Press
50 X 10 Warmup
70 X 8
80 X 8
80 X 8

I don't think I ate nearly enough calories today and to make matters worse, I am headed to a bar. This is probably not the right way to start the weekend :-)

[William Wallace]

Did Legs yesterday before a long drive. That was pretty stupid. Calf exercises before a 180 mile drive in a stick shift ... not a good idea. Anyway, I continue to blow through some decent records ... but I haven't gained any weight. In fact, I seem to have lost 2 pounds. Oh well, it is the first week and I really lifing off an emotional high earlier in the week.

Wide Leg Squats Suppersetted with Sissy Squats
Bar X 10 Warmup
90 X 10 Warmup
180 X 10 Warmup
270 X 8 Supersetted with 8 Sissy Squats
320 X 8 Supersetted with 8 Sissy Squats
360 X 6 Supersetted with 8 Sissy Squats (new Record)

Leg Curl 21's
70 X 21 Warmup
90 X 21
110 X 21
120 X 18

HyperExtensions
Weight X 33
Weight X 25
Weight X 20

Seated Calf Raises
180 X 15 Warmup
205 X 15
225 X 15
225 X 10

Calf Extensions (Don't know what they are called)
To failure

Analysis
Diet continues to suck - which would explain why the weight gain has not occurred. However, the weight lifting has been very good. I will probably reach a plateau soon and will definititely need to up the calorie and water intake. Suprisingly, my knees are holding up well with no supplementation. Not sure why. Wish I did.

[William Wallace]

Today was chest and bicep day. I think I was tired from yesterday's drive but still managed to have a good workout.

Chest
Declined Bench Press
Bar X 10 Warmup
135 X 10 Warmup
225 X 8
275 X 8
295 X 4 + 1 assist (New Recent Record)

Incline Dumbbell press
35 X 2 X 10 Warmup
60 X 2 X 8
75 X 2 X 8
85 X 2 X 8
95 X 2 X 4 (New Record)

Cable Pushdown (don't know what they are called)
40 X 10 Warmup
80 X 8
95 X 8
110 X 8

Biceps
Preacher curls
40 X 10 Warmup
80 X 8
100 X 8
110 X 6 (New Record - I think)

Cable Curl 21's
Forgot to note, but they hurt like Hell :-)

Incline Bench lying dumbbell curls
25 X 2 X 8
35 X 2 X 8
40 X 2 X 8

Analysis:
Decline bench was able to get one extra unassisted rep in which made a new recent record (barely). I'm guessing today's diet was pretty good, too but I haven't put into fitday yet. Water intake was horrible. Had one beer - hey, it's a holiday. Now that the holiday is over, I need to re-energize and keep up with the dieting - hard. I think that I may need to up the calories, but I am still making gains. I'll wait until I plateau. Tomorrow is an off-day.

[William Wallace]

My diet continues to suck. Not only that but sleep habits have been worse than normal (and they were already bad). The life of a consultant - busy and unstable.

Anyway, did back on Wednesday. I don't remember the exact poundages except DeadLifts. This is the main mass building exercise that I am worried about at the current time anyway, though I did do wide grip pulldowns, close grip pulldowns superset with straight arm pushdown (I really wish I knew what these are called - basically your hands end in the same position as a tricep extension, but your arms are straight the entire time).

Back
Deadlift
Bar Warmup
135 Warmup
225 X 8
315 X 8
365 X 2 (would have been more if I had my wrist straps)
225 X 7 (failure)

Yesterday, took off because of bad sleep and needed to make a trip to store anyway to get protein powder.

Later today will be shoulders and tris.