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  #1  
Old 10-24-2007, 06:40 PM
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Default The journey back to mass

All right! It's ON again. I've been back in the gym for the past two weeks, after focusing on martial arts only for some two years. I've kept some strength though, thanks to constant chin-ups and other physical exercise, but I've lost some 15-20 lbs of weight during this time.

Now it's BULKING time, to pack on some muscle size and power!
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Old 10-24-2007, 06:45 PM
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Default Re: The journey back to mass

Current training split:

Monday: <font color="orange"> Legs/Calves </font>
Tuesday: <font color="black"> Bujinkan* training </font>
Wednesday: <font color="red"> Back/Biceps/Forearms </font>
Thursday: <font color="black"> Bujinkan* training </font>
Friday: <font color="green"> Chest/Triceps/Shoulders </font>
Saturday: <font color="#666666"> Rest </font>
Sunday: <font color="black"> Bujinkan* training </font>


*Bujinkan is a Japanese traditional martial art.
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Old 10-24-2007, 07:24 PM
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Default Re: The journey back to mass

Current diet:

I try to eat as much as I can, as often as I can. Usually I end up at around 5-6 meals a day. On weight training days, that includes the PWO shake (for more information on post workout nutrition, check out the Window of Opportunity article. Layman's version is here , and the technical version is here).

Also, every morning upon waking up I take 5g of L-Glutamine, 5g of creatine and 20g of Whey. Not much later I go and make breakfast, which consists of oatmeal and 4 eggs.

The other meals vary from day to day, but as a regular side to my lunch I have a can (150g) of corn. Usually my lunch is turkey/chicken breast with pasta.

Before going to bed I eat a bunch of cottage cheese.
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Old 10-24-2007, 07:46 PM
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Default Re: The journey back to mass

Today's workout:

<font color="red"> BACK / BICEPS / FOREARMS </font>

Chin ups: 20/8/6 [Shoulder width grip]
Wide grip pulldowns: 15/10/8/8 [I did dropsets on the last 3 sets]
Bent over barbell rows: 15/12/10/8 [Palms forward]
T-bar rows: 10/10/8
Deadlifts: 10/12/8

Barbell Curls: 12/10/8/6
Concentration Curls: 10/10/10
Machine Curls: 6/7/7,5 [Dropset on the last]
Hammer Curls: 8/7 [Dropsets on both]

Reverse dumbbell wrist curls: 20/15 [Dropsets on both]
Behind back barbell wrist curls: 25/20/20



Comments: Good solid workout. Wanted to do a fourth set of the bb wrist curls, but my forearm flexors almost cramped.

Been eating well today, so far 4 meals, and my 5th cottage cheese meal coming up soon.

Great day!
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Old 10-26-2007, 03:43 PM
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Default Re: The journey back to mass

Fantastic! I'm thrilled you started this back up. I look forward to watching your progress. [img]/forum/images/graemlins/smile.gif[/img]
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Old 10-27-2007, 02:06 PM
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Default Re: The journey back to mass

Yesterday's workout:

<font color="green"> CHEST / TRICEPS / SHOULDERS </font>

Bench Press: 12/10/8/6/8 [Added weight on final set and squeezed out last 2 reps with spotter]
Incline Smith Machine Press: 10/10/10/8/6
Dumbbell Flyes: 10/8/8/8 [First and last set supersetted with Dumbbell Presses]
Machine Flyes: 12/12/8 [Dropsets]

Rope Cable Pressdowns: 8/8/8 [Dropset on last]
Arnold Presses: 8/7/8
Upright Rows supersetted with Military Presses (same weight): 15[5]/12[6]/10[6]
Dumbbell Laterals: 9/8 [Dropsets]
Dumbbell Shrugs: 20/20 [Dropsets]


Great workout! Increased weight on some exercises, and overall increase in strength.
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Old 10-28-2007, 02:38 PM
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Default Re: The journey back to mass

Hey man I'm glad your running this journal. This is my first time going on a real, strict, bulk. I'll be checking in quite often...

Do you have a "staple" of your food intake? I'm thinking of mixing in more whole wheat pasta and oats to help bump up the intake. What do you think?
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Old 10-28-2007, 06:09 PM
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Default Re: The journey back to mass

Hey bro! Glad you dropped by! [img]/forum/images/graemlins/laugh.gif[/img]

[ QUOTE ]

Do you have a "staple" of your food intake? I'm thinking of mixing in more whole wheat pasta and oats to help bump up the intake. What do you think?

[/ QUOTE ]

Pasta is definitely a great source for carbs, especially on a bulk. And don't forget that it has quite a lot of protein, that together with meat and other complete proteins add up to a good number. Also, in my opinion, pasta is easy to eat - so you can add more to your portions when you need more calories/carbs.

Oats are good too, but I only take them for breakfast and in a home made gainer (whey+oats+milk+natural peanut butter).
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Old 10-28-2007, 08:46 PM
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Default Re: The journey back to mass

[ QUOTE ]

Oats are good too, but I only take them for breakfast and in a home made gainer (whey+oats+milk+natural peanut butter).

[/ QUOTE ]

Sounds good! Yes, I noticed how just how much I can pack out of Oats. Do you have a recipe for me? [img]/forum/images/graemlins/laugh.gif[/img]
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Old 10-28-2007, 09:35 PM
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Default Re: The journey back to mass

[ QUOTE ]


Sounds good! Yes, I noticed how just how much I can pack out of Oats. Do you have a recipe for me? [img]/forum/images/graemlins/laugh.gif[/img]

[/ QUOTE ]

Well the only things I make with oats are porridge and gainer drinks, so they're not the wildest recipe's imaginable [img]/forum/images/graemlins/grin.gif[/img]

But the gainer is particularly good, as you can really tailor it to your own needs. I usually use 40 grams of whey, and a cup of oats and fill the blender up with milk (and add a tbsp of peanut butter if available). It tastes good too! [img]/forum/images/graemlins/laugh.gif[/img]
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