JayWesson1’s BodyBlog

Saturday and Sunday were off days from the gym but here is how nutrition looked on both days. Spent most of my weekend relaxing and just cleaning up around the house.

21 July 07
Calories:3635
Pro:249

22 July 07
Calories: 3207
Pro:217

Friday’s workout went great! I felt strong and never ran out of energy! I ever added 4 extra sets to my flat bench. On the extra sets that I added I went progressivly heavier but kept the reps to below 6. I felt realy pumped at the end of the work out and was excited about the strength gains I am already seeing. Diet on Friday went well too. Here is how the day looks on paper.

Calories:3350
Protein:259

Workout: Chest & Bi’s
Flat BB Press:
135×10 (Warm up)
135×10 (Warm up)
185×6
195×6
205×6
215×6
225×4
235×2
245×2

Incline BB Press:
185×6
185×5
185×5

Pec Dec:
150×10
162.5×10

Incline Fly’s:
40×10
40×10
40×10

Preacher Curls:
75×10
85×10

Incline Curls:
25×10
25×10

Standing Curls:
35×8
25×10
20×8
(Triple Drop Set)

Friday concluded the workouts for week 1 of my 8 week bulk. So far it is going really well. I have done a good job of making sure I get enough sleep to recover…which generally for me lack of sleep has been a problem. Diet is fluctuating a bit but more or less still in the target range I have set for my self. In the last week I have gained 3lbs some of which is due to water weight but it lets me know I am headed in the right direction.

Song of the day:
Raise up by Saliva

Had a good solid day. Had to change out the Close grip bench press for dips due to the fact that all the benches were taken but none the less I still got a good workout in. I am also gonna go back to using straps for my deadlifts so I can go heavier. Next back day I will raise the weight on the following lifts: Deadlifts, Cable Rows, DB Shoulder press, Front raises, and Rope pushdowns. I went on the side of caution for my starting weights because this will be my longest day in the gym…I am confident though that I can go up in weight on all of these lifts and still have energy to finish. Here is how the workout went number wise:

Calories:3290 (A lil low…the two indoor games threw off my PWO nutrition and caused me to miss a meal)
Protein: 254g

Workout:Back, Shoulders, and Tri’s

Chins:
BWx8
BWx8
BWx8

Deadlifts:
135×10 (Warm up)
185×8
185×8
185×8
185×8
(Starting at 195 next time)

Cable Rows:
245×10
245×10
245×10
(Starting at 255 next time)

Shrugs:
225×8
225×8
225×7
225×6
(This was more from losing my grip as opposed to the weight)

DB Shoulder Press:
45×8
45×8
(No back support)
(starting at 50 next time)

Front Raise:
20×10
20×10
(Standing)
(stating at 25 next time)

Dips:
BWx10
BWx10
(Will be replaced by Close grip bench press)

Rope Pushdown:
120×10
120×10
(Will start at 140 next time)

Everything went well today. By next week I should start to feel the strength increase from the liquigels. I am already starting to put on weight but that is due to already being on a bulking diet for 2 weeks prior to this log. My sleep has been good and restful…the melatonin I think really helps with this.

Song of the day:
Mudshovel by Stained

Overall I had a great workout and a good day! I need to slightly adjust my diet to get in some more protein without having to add to many more carbs. Basically just eat some more steak and chicken. None the less I am going to keep the calories between 3500 and 3800 to start with and see if I need to bump it up to 4000. Below is the cals for the day and the workout!

Calories:3645
Protein:219 (Made the adjustment to raise this)

Workout: Chest and Bi’s

Incline DB Press:
45×8 (Warm up)
65×8
75×6
75×6
(Will start at 75 next chest day)

Flat BB Bench Press:
135×10 (Warm up)
185×6
185×6
185×6
(Will go up to 190 on next chest day)

Incline DB Fly:
35×10
35×10
40×10
(Will start with 40’s next time…the stretch in these felt awesome!)

Machine Fly’s:
150×10
150×10
(Had a good burn on these)

Preacher Curls:
75×10
75×10

Incline DB Curls:
25×10
25×10

Standing DB Curls:
35×7
20×8
(Drop set…really felt these)

Good day in the gym…made all my lifts. Today’s weights were really just guess’ as to a starting point. Now I know what lifts I can go up in and what lifts need to stay the same. I will progressively add weight to each lift when 3 set of 6 are accomplished. I have found for me 6 reps is the magic number that lets me gain strength and grow. Today is Back, shoulder’s, and Tri’s.

Song of the day:
Duality by Slipknot

Legs and Lats! Here is how it went…

Squats:
135×10
185×10
185×10

Leg Press:
270×10
270×10

Leg Curl:
112.5×10
112.5×10

Pullups:
BWx8
BWx8

Bent over row:
135×8
135×8

Shrugs:
225×10
225×10

Wednesday was my off day so no weight training. I did have an indoor game so I got 44 mins of HIIT cardio…no subs meant I played the whole game. Scored 5 goals and we won fairly handily. So it was a good day. Today is Leg day. Squats are first thing on my list of things to do today!

Yesterday’s workout was short and sweet. Just hit shoulders and moved legs to Thursday. I have indoor soccer games on Tuesday and Wednesday of this week so i didn’t want to kill my legs then have to go play. This is how the workout went…

Military Press: Smith machine with no back support
115×8
125×6

Upright Row:
95×8
115×8
135×8

Lat Raise:
35×8
35×8
20×6
20×6

Front Raise:
35×8
35×8
20×6
20×6

Lat and Front raise’s were done as pump sets so about 15 sec rest between each set.

Due to popular request I am posting my current bulking diet. I try to stick to it as much as possible but I am not going to lie I stray occasionally.

7:00 AM Sometimes substituted with a protein shake depending on time
Meal 1:
1 Cup Oats
4 Whole Eggs

10:00 AM
Meal 2:
1 Steak or Chicken

Noon
Meal 3:
1 Steak or Chicken Breast
1 Can vegetables (Green beans, peas, asparagus)

3:00 PM
Meal 4:
1 Steak or Chicken

5:15
Training
SizeOn taken during training
2 Scoops ON Whey 20 post workout

7:00 PM
Meal 5
1 Steak or Chicken Breast
1 Can vegetables (Green beans, peas, asparagus)

10:00 PM
Meal 6
2 Scoops ON Whey

More carbs are added depending on my weight gain…when I do add carbs I try to stick with whole grain pasta’s and rice and other slow digesting carb sources.

Supps are pretty simple…
Multi
Fish Oil
Amino’s
Creatine

The start of the second week of my 12 week bulk started today. It was Chest and tricept day. At the beginning of the workout I felt a little week but after I got going it went well. Here are how the lifts shaped up on the day.

Incline BB Press:
135×10 Warm up
185×4
185×5

I think I need to warm up a bit more before I jump into the heavier sets

Flat BB Press:
135×10 Warm up
210×5

210×4
185×6
135×12
Triple Drop set

DB Flys:
45×8
45×8

Machine Flys:
150×15
125×8
75×6
Triple Drop set

Overhead DB tricept press:
60×8
60×8

Dips:
BWx10
BWx10

Rope Pushdowns:
120×10
120×10

Dips and Pushdowns supersetted together

Week one is now in the books. Overall I think it was a good week in the gym. Lifts went well and I felt strong. At the end of the week I weighed in at 178. Here is how Friday’s training session went.

Incline BB Press:
135×8 Warm up
185×5
185×5

Flat BB Press:
135×8 Warm up
210×5
210×5

Decline BB Press:
135×10 Warm up
185×5 Warm up
215×5
220×4

Incline Fly:
40×8
45×8

Close Grip Bench press:
135×8
155×4
155×5

Bench Dips:
BW+90×15
BW+90×10

Dips:
BWx10×2