JRB's Clean Bulk Journal

[JRB]

I know this will be quite difficult, but I need to get the size back. Ever since I joined the military about 2 years ago, I've lost a total of 25 pounds. Some of it was extra weight, but some was muscle. To me, being called skinny is rather disheartening.

My metabolism has been through the roof for the past 3 years. I raced mountain bikes, played football, went to basic training, now I pack out freight all night.

I really need some guidance here. I want these first few weeks to build up to a high calorie intake (somewhere between 4-5k) that I can maintain until April. This is my first CLEAN bulk.

My Split:
Sunday - Rest
<font color="red">Monday - Chest/Triceps/Shoulders</font>
<font color="blue">Tuesday - 20 min Elliptical</font>
<font color="red">Wednesday - Legs/Calves/Abs</font>
Thursday - Rest
<font color="red">Friday - Back/Biceps/Forearms</font>
<font color="blue">Saturday - 2 mile run light pace</font>

[JRB]

Thursday - 10/25/07

<font color="red">Weights: OFF</font>

<font color="blue">Cardio: OFF</font>

<font color="green">Food</font>

Meal 1:
1 can of tuna
3 egg whites
1 slice of American cheese
4 slices of white wheat bread
1 cup orange juice

Meal 2:
3 cups of milk
2 scoops of ON Gold whey
1 cup of yogurt

Meal 3:
1.5 cups of whole wheat pasta
1 cup spaghetti sauce
1 tbsp extra virgin olive oil

Meal 4:
2 slices of white wheat bread
6 slices of chicken breast deli meat
1 cup of cottage cheese
1/2 slice of American cheese


Meal 5:
2 cups of milk
2 scoops of ON Gold whey

Meal 6:
1 chicken breast
1.5 cup Green beans
1 cup brown rice with 1 tbsp of extra virgin olive oil
1.5 cup fruit ****tail

TOTALS: CAL: 3663 - FAT: 99 - CARB: 399 - Protein: 320

Weight: 172lbs Goal: 200lbs

[William Ustav]

Good luck bro! Keep it hardcore [img]/forum/images/graemlins/laugh.gif[/img]

I'll be popping into your journal to see your progress!

[JRB]

Thanks man...I've peeked into yours a few times. Will continue to do so! [img]/forum/images/graemlins/grin.gif[/img]

[JRB]

Friday - 10/26/07

<font color="red">Weights: Biceps/Back/Forearms</font>

<u>Biceps</u>
Standing Barbell Curls (to 8 or failure)
- Drop set 1 - 9x75, 7x65, 6x55, 8x45
- Drop set 2 - 6x75, 6x65, 5x55, 7x45
- Drop set 3 - 7x65, 8x55, 8x45

21's
- Set 1 - 55lbs - Bottom:7, Top:7, Complete:5
- Set 2 - 45lbs - Bottom:7, Top:7, Complete:5
- Set 3 - 45lbs - Bottom:7, Top:7, Complete:7

Incline Bench Dumbbell Curls @ 90 sec rest
- 4x60, 7x50, 7x50

Arms now SHOT!.........

<u>Back</u>
Seated Cable Rows (feeling out the weight on these)
- 12x70, 10x80, 7x140

Face Pulls
- 10x55, 10x55, 6x70

Dead Lift (Honestly I've rarely done these)
- 5x205, 5x185, 5x195
Trying to get my form right...

<u>Forearms</u>
Barbell Wrist Curls
- 15x75, 13x85, 11x95

Reverse Barbell Wrist Curls
- 5x75, 8x50, 8x50


<font color="blue">Cardio: OFF</font>

<font color="green">Food</font>

Meal 1:
1 can of tuna
3 egg whites
1.5 slice of American cheese
4 slices of white wheat bread
1 cup orange juice

Meal 2:
3 cups of milk
2 scoops of ON Gold whey

Meal 3:
1 cup of oats
6 slices of chicken deli meat
2 slices of white wheat bread
1/2 slice of American cheese

Meal 4:
1/2 cup of cottage cheese


Meal 5:
2 lean beef patties 91/9%
2 slices of white wheat bread
1 slice of American cheese
1.5 cup of green beans with 2 tbsp of olive oil
1.5 cup of fruit ****tail in light syrup

Meal 6:
3 cups of milk
2 scoops of ON Gold whey

TOTALS: CAL: 3919 - FAT: 124 - CARB: 394 - Protein: 340

[JRB]

Saturday - 10/27/07

<font color="red">Weights: OFF

<font color="blue">Cardio: INJURY = OFF</font>

<font color="green">Food = CHEAT DAY</font>

[JRB]

WEEK IN REVIEW

Hitting the weights harder has caused me some minor soreness. The small gym I go to (one of those no one knows about) is kept cold like a fridge. For the first time sweat was dripping off my nose, and I exited soaked most days.

My food intake is going really well. I am raising my calories slightly each day until I hit around 5,000. I wanted to have a cheat meal for this last week yesterday, and it came back to bite me. The pizza was good, but it upset my stomach leaving me sick most of the night.

I'll get back to my light cardio this week. I've been healing up a foot injury. I will continue to keep it light due to my bulk.

[William Ustav]

Hey man!

I was looking at your back workout - maybe you could add some Bent over barbell rows and wide grip pulldowns? In my opinion they are definitely two of the most important back exercises when bulking [img]/forum/images/graemlins/laugh.gif[/img]

Your diet looks very solid - but have you thought about having cottage cheese as your final meal of the day? The slow digesting casein protein in cottage cheese is great for the night [img]/forum/images/graemlins/smile.gif[/img]

And when you need to add more calories to your diet, you can add oats to your Meal #2, to make a really good gainer shake (though you will need a blender for that).

[JRB]

[ QUOTE ]

I was looking at your back workout - maybe you could add some Bent over barbell rows and wide grip pulldowns? In my opinion they are definitely two of the most important back exercises when bulking

[/ QUOTE ]

I've always neglected my back, so I really don't have much idea of what I am doing. I've always done pull downs, but I wanted to try something different. Didn't really work well...

[ QUOTE ]

Your diet looks very solid - but have you thought about having cottage cheese as your final meal of the day? The slow digesting casein protein in cottage cheese

[/ QUOTE ]

I didn't have a clue about that. Thanks I'll throw the cottage cheese in last today!

[William Ustav]

Bent over barbell rows is a GREAT exercise for overall back mass. And if you add T-bar rows, you're home safe! Wide grip pulldowns is also a cornerstone in all of my back workouts - and if you can do them, wide grip chin ups are great too. In Arnold's book, he mentions: "Always do wide grip chin ups in a back workout" (my phrasing). That says a lot about how effective they are!