bulkaholic

Hello All,

After watching the NABBA west I have decided to compete next year at the west. How competitive i will be is yet to be seen though

I have been on a cut for a month but my priorities have now changed from being trim for hols to being the best i can be on stage.

I have started my bulk today as I need some mass and need it NOW! I will be working on trying to add mass all over but also trying to bring some lagging parts up to speed. I think my weakest areas are my tri's lacking size, upper chest is too shallow and my legs need more mass.

I would say strong areas are back and shoulders. Back seems to grow real easy along with forearms which grow at a stupid rate.

I have attached pic sof where i am at present (1 week ago). I should be primed for growth due to diet and hope to take maximum advantage of this with current assistance.

I will add training program and diet up at later stage but loosely talking i am at around 600kcals over maintenance and once into PCT in 3-4 weeks time will start cycling carbs to keep fat off.

I hope nobody who competes takes this as an insult as i know i am miles away from the physiques of these people and am making no comparison to them but having this goal should drive me on and i will keep posting pics warts and all hoping to this will inspire fat ex beer drinkers all over LOL!

Cheers

Colin

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bulkaholic

Well rest day today so will post up training and diet (simple terms)

training will be split as follows:

day 1 chest
day 2 back
day 3 shoulders
day 4 arms
day 5 legs

I have split arms out as they need some serious attention. Legs are staggered away from back as i will be going for heavy deads to gain some more mass.

I will be using compound moves as main of routine and then pumping with isolation to finish.

I will put up some more picsw in a few poses as i would welcome some comments on work needed (don't worry i am not sensitive)

Diet will look like this:

day 1-6 300P 300C 90F about 3210 Kcals so around 700 over maintenance.

Once cycle is over i will start cycling carbs to keep fat gain down. will cycle down to 175 on a lower day and 70g fat and see how that goes.

Cheers

Colin

chrisj22

Hi Colin,

Good to see you doing a bulk. Is 700 cals over not too much? I suppose if the sources are coming from clean foods, combined with some cardio, you'll do well on that.

How did you work out your maintanance for your weight?

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bulkaholic

Chris,

I am only 700Kcals over for the 3 week cycle of SD to maximise benefits. After that will start cycling and even out to around 500 Kcals over.

It was worked by BMR which is not that accurate i agree but seems I have not taken this seriously until now it's the only starting point i have.

Cheers

Colin

Littleluke

Hello mate.

Good luck with your bulk and cut. Make sure when bulking you keep your food nice and clean as it will make the dieting phase alot easier. You have some solid mass mate and will be interesting to see what the sliced product looks like.

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bulkaholic

Cheers mate, I am looking forward to seeing under the blubber to! Will be really blasting the muscles and eating big for next three weeks then will clean up the bulk and try to just gain quality muscle mass. I am hoping the increased intensity will keep the fat at bay also.

Wrong way round i know but really looking forward to the cut as had enough of being fat now (the kids laughing and pointing is pi55ing me off now lol)

I have a lot of doubters to prove wrong also so this is driving me so hard it's insane.

Back tonight which will get a good blast with deads, pullups some rows and maybe shrugs if i can handle them after deads.

Cheers

Colin

bulkaholic

Well tonights little lesson is .......................Don't do deadlifts while running SD

Back pumps were crazy(I should have guessed that) I know it's not muscle pulled as is fine now after half an hour of agony!

Before crippling myself i did manage a good three sets of wide grip pullups. I then switched to wide grip pulldowns on cable.

I think I hit my lats good tonight but have also learnt where my shoulder pain is coming from. I thought it was from dips but i think i am going for too much stretch on bottom of pullup and also on seated rows(could really feel it twinging tonight)

All in all a poor workout, but hey they happen.

Shoulders tomorrow so hope that goes better.

fozyspilgrims

Good luck mate i will be following your progress, your right about your forearms and back.

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bulkaholic

well i trained shoulders last night. I had to go steady as shoulders been giving me grief lately. Started with seated dumbell shoulder press then onto lateral raises. i then switched to the standing calf machine for some shrugs super set with upright rows.

I also then finished with a blast on the shoulder press machine for some pump to finish. I struggled driving home which is a good sign.

Then some other dude came in and lifted twice what i was on the shoulder press Although my shoulder presses were pretty girly with 55lbs dumbells.

Looking forward to arms tonight.

I am really starting to feel the pump from SD now also. I can just walk up some stairs and calfs are pumped solid.

Will jump on the scales tomorrow night and see what the gain is from 1 week of bulking.

Cheers

Colin

bulkaholic

Trained arms tonight. Well i wish i seperated my arms out of routine years ago thye haven't hurt like this is years and are going to seriously hurt tomorrow:lift:

Started with ez bar 21's at 35kg got 2 sets out then one set of standard curls times 8

Then moved onto curl machine as really isolates.

Next was onto tricep push down on cable for 3 sets of 12 reps then overhead rope pulls.

Last up was switch over to reverse grip pullups

Also did a couple of sets of tricep presses until shoulder cramps stopped that!

finally a set of heavy laying down cable curls.

weigh in tomorrow so will see how i am doing

Cheers

Colin

fozyspilgrims

If you get time mate could you post up your full training program, i am interested in what you do, i know that you have the basics in your 2nd post but i am interested in what exercises as well as i am about to change my program.

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bulkaholic

I will try and get my program down on this log for you. I do think however this may not be the best mass building program normally. I am only training this way to shock my muscles into the next growth phase. I would usually rest much more than this on a bulk.

Looking forward to legs tomorrow as they seem to be growing really well at the moment(still not big but used to be like pipe cleaners) I will take measurements this weekend and get them up to track progress

On that note where do people measure quads? If i measure at top the measurements dont tally in proportion to pro's etc

Cheers

Colin

bulkaholic

Trained legs yesterday. Reached a new personal best also which is great

Legs went like so:

Squats
10 x 90kg
8 x 110kg
5 x 120kg
2 x 140kg

I stopped at 2 x 140kg due to form slipping and strength outstripping connective tissue strength (dont want an injury now)

Leg Extensions:
10 x 65kg
10 x 85kg
6 x 95kg then dropped sets to failure all the way back up stack

Standing Calf Raise:
3 x 10 x 100kg I do these for ten normal reps then switch to chplin style feet until failure then feet facing in to failure.

Finished with laying leg curls for hams 3 x 10 x 45kg

Not bad for me and looking forward to the next

Today was chest and went like so:

Incline dumbell press

12 x 32kg
10 x 34kg
10 x 34kg
8 x 34kg

Incline dumbell flyes

3 x 10 x 22kg with super set of cable flyes for pump

I then pushed out some machine flyes to finish.

Cheers

Colin

warren_1987

good luck mate, im sure if you got your mind on your goals you will do very well, i will enjoy this log

warren

bulkaholic

Cheers Warren I am hoping this goal I have in mind will focus me. It certainly is at the moment.

I trained back tonight whic was ok but a bit lacking due to going easy on the shoulders.

wide grip lat pulldown:
4 x 10 x 80kg restricted the movement a bit as it's the shoulder stretch thats giving me grief.

The seated row on machine:
3 x 10 x 30kg a side really strict

shrugs on standing calf machine:
4 x 15 x 50kg

Upright cable rows superset after shrugs 50kg to fail or until back pumps crippled me again
then did a few seated wide grip rows on cable for pump. I really miss my pullups but they are really hurting shoulders from over stretching before.

SD is really starting to kick in now and if i keep growing like this for another 2 weeks i will be really happy holding a lot of water on my chest though which should go in pct.

Will be into pct in just under 2 weeks then a good break as going on holiday. I will then be looking into cycles but may go the rest of the bulk natty but still thinking at present.

Cheers

Colin