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Bird's bulking journal

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Bird
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2004/02/15 14:35:37 (permalink)
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Bird's bulking journal

So here we go this is my journal. I have been inspired by reading all the other MT bros journals. As well as sharing routine with you guys, any comments you have on diet and routine would be great . I have been training for a year now. Had a break from July-October last year due to a number of reasons and lost basically all of my gains.

So I was down to 11 stone 8 lb (162 lbs) in October and now i'm up to 13 stone 12 (194 lbs) so im fairly pleased with my progress so far, especially as I have kept a low bf level, one thing which I think i'm gifted with and I'm going to keep bulking for the forseeable future.

Supps im presently using are:
Creatine
NLarge
Whey Protein

I am currently loading on creatine at 20g per day, spread into 4 seperate doses.

So here are my stats.

Age: 18
Weight: 194 lbs
Height: 6,1
Target Weight: No immediate goals, but as big as possible.


I am currently sorting out pics so I will get then sorted otu and posted asap.


This is my routine.


Session 1: Chest, triceps,
Session 2: Back, bicep
Session 3: Shoulders
Session 4: Quads, Hamstrings, Calves

All rep ranges 6-8 unless stated otherwise. And the weights that im currently using in brackets, although I may up the weight between sets but I will state this when I start my first session of this journal tomorrow.

Session 1:
Dumbell Flat Bench Press 3 sets, (44kg per dumbell, total 88kg)
Heavy Flyes 3 sets, (32kg per dumbell, total 64kg)
Weight dips 3 sets, 10 reps (30kg)
Tricep Pushdowns 3 sets, (102.5kg)



Session 2:
Dead lifts 4 sets, 3 reps (160kg)
Bent over barbell rows 3 sets (80kg)
Lat Pulldowns 3 sets (120kg)
Wide Grip Chins 3 sets (not weighted)
Hammer Curls 3 sets (45kg) or
Barbell Curls 3 sets (45kg)
Wrist Curls 3 sets (22kg each dumbell)
,
Session 3:
Dumbell Military Press 3 sets (38kg per dumbell, 76kg total)
Standing Lateral Raises 3 sets (16kg)
Rear Delt Raises (machine) 3 sets (77kg)
Shrugs 3 sets (50kp per dumbell, total 100kg)

Session 4:
Squats 4 sets, 3 reps (140kg)
Leg press 3 sets (180kg)
Stiff leg deadlifts 3 sets (130kg)
calf raisers 4 sets (151kg)

Day one will be on Monday so stay tuned for the next installment.

#1

3 Replies Related Threads

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    Bird
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    RE: Bird's bulking journal 2004/02/15 14:46:46 (permalink)
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    For my first session of the journal will be session 3, so shoulders.
    #2
    Boxer
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    RE: Bird's bulking journal 2004/02/15 15:06:48 (permalink)
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    Are the dips for your chest or tri's?

    I see no reason to include pulldowns and chins on back day so I would drop the pulldowns.

    No direct ab work?

    Keep up the good work!
    #3
    Bird
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    RE: Bird's bulking journal 2004/02/15 15:32:55 (permalink)
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    Ok, I'll next back day i'll only do the chins. Yes I do do direct ab work I do Crunches or Weighted Hanging Leg Raises, I do find though that I get Doms in my abs without doing direct ab work for example I have Doms there now after doing back yesterday.
    #4
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