SCP’s Bulking Blog

* Note * The dates these logs are posted do not match the actual week number, I’m actually on week 7 of my bulking phase but I’m a little behind in posting them. 

Last weight: 150 lbs
Current weight: 152 lbs

Exercise ————————– # of reps | # of reps | # of reps

MONDAY (chest)
BB Bench press ————————— 12 | 12 | 12
BB incline bench press ——————– 10 | 10 | 10
DB flyes ———————————- 10 | 10 | 10

TUESDAY (biceps, forearms)
BB curls ———————————- 10 | 10 | 10
DB hammers —————————– 10 | 10 | 10
DB concentration curls ——————- 10 | 10 | 10
BB reverse curls ————————- 12 | 12 | 12
BB behind the back wrist curls ———– 12 | 12 | 12

WEDNESDAY (back)
BB Bent-over rows ———————- 10 | 10 | 10
BB Deadlift —————————— 10 | 10 | 10
DB Rows over bench ——————– 12 | 12 | 12

THURSDAY (shoulders, triceps)
BB Upright rows ———————— 10 | 10 | 10
DB Arnold seated press —————- 12 | 12 | 12
DB Seated lateral raise —————– 6 | 6 | 6
BB Shoulder shrugs ——————- 12 | 15 | 15
BB Skull crushers ———————- 12 | 12 | 12 | 12

FRIDAY (legs)
BB Squats —————————- 10 | 10 | 10
DB Lunges —————————- 10 | 10 | 10
DB Calf Raises ———————— 12 | 12 | 12

SATURDAY (rest)

SUNDAY (rest)

* Note * The dates these logs are posted do not match the actual week number, I’m actually on week 7 of my bulking phase but I’m a little behind in posting them. 

Last weight: 148 lbs
Current weight: 150 lbs

Exercise ————————– # of reps | # of reps | # of reps

MONDAY (chest, abs)
BB bench press ——————— 12 | 12 | 12
BB incline bench press ————– 6 | 6 | 6
DB flat bench press —————– 10 | 10 | 10
Weighted bench crunches ———– 15 | 15 | 15

TUESDAY (biceps, forearms)
BB Curls ————————– 10 | 10 | 10
DB Hammer curls —————– 10 | 10 | 10
DB Concentration curls ———– 10 | 10 | 10
BB Reverse curls —————– 12 | 12 | 12
BB behind the back wrist curls —- 12 | 12 | 12

WEDNESDAY (back, abs)
BB Bent-over rows ————— 10 | 10 | 10
BB Deadlift ———————– 10 | 10 | 10
DB rows on bench —————- 12 | 12 | 12
Weighted bench crunches ——— 15 | 15 | 15

THURSDAY (shoulders, triceps)
BB upright rows —————— 10 | 10 | 10
DB Arnold seated press ———- 12 | 12 | 12
DB seated lateral raises ———– 6 | 6 | 6
BB Shoulder shrugs ————— 12 | 12 | 12
BB Skull crushers —————– 12 | 12 | 12

FRIDAY (rest)

SATURDAY (legs, abs)
BB Squats ————————- 10 | 10 | 10
DB Lunges ————————- 10 | 10 | 10
DB Calf raises ———————- 12 | 12 | 12
Weighted crunches —————- 15 | 15 | 15

SUNDAY (rest)

* Note * The dates these logs are posted do not match the actual week number, I’m actually on week 7 of my bulking phase but I’m a little behind in posting them. 

Last weight: 148 lbs
Current weight: 148 lbs

Exercise ————————– # of reps | # of reps | # of reps

MONDAY (chest)
BB Bench Press —————– 10 | 10 | 12
BB Incline bench press ———- 8 | 8 | 7
DB flat bench flyes ————– 10 | 10 | 10

TUESDAY (back, abs)
BB bent-over rows ————– 10 | 10 | 10
BB deadlifts ——————— 10 | 10 | 10
DB rows on bench ————– 12 | 12 | 12
Weighted crunches ————- 15 | 15 | 15 | 15

WEDNESDAY (biceps, forearms)
BB curls ———————– 10 | 10 | 10
DB hammers —————— 10 | 10 | 10
DB concentration curls ——– 10 | 10 | 10
Reverse BB curls ————– 12 | 12 | 12
wrist curls, behind-the-back, BB - 12 | 12 | 12

THURSDAY (legs, abs)
BB squats ——————- 10 | 10 | 10
DB lunges ——————- 10 | 10 | 10
DB calf raises —————- 12 | 12 | 12
Weighted crunches ———- 15 | 15 | 15 | 15

FRIDAY (shoulders, triceps)
BB upright rows ————- 10 | 10 | 10
DB seated press ————- 12 | 12 | 12
DB seated lateral raises —— 6 | 6 | 6
BB shoulder shrugs ———- 12 | 12 | 12
BB skull crushers ————- 12 | 12 | 12

SATURDAY (rest)

SUNDAY (rest)

Last weight: 148 lbs
Current weight: 148 lbs

Exercise ————————– # of reps | # of reps | # of reps

MONDAY (biceps, forearms)
BB Curls ————————– 8 | 8 | 8
DB Curls ————————– 8 | 8 | 8
DB Concentration curls ———— 8 | 8 | 8
Reverse BB Curls —————— 12 | 12 | 12
Wrist curls, behind the back, BB — 12 | 12 | 12

TUESDAY (chest, abs)
BB Bench press ——————— 10 | 10 | 10
BB Incline bench press ————– 6 | 6 | 6
DB bench flyes ———————- 10 | 10 | 10
Weighted crunches —————— 15 | 15 | 15

WEDNESDAY (back)
BB Bent-over rows —————— 10 | 10 | 10
BB Deadlifts ————————- 10 | 10 | 10
DB Rows over bench —————- 12 | 12 | 12

THURSDAY (shoulders, triceps)
BB Upright rows ——————— 10 | 10 | 10
DB Seated press ——————— 12 | 12 | 12
DB Seated lateral raises ————– 6 | 6 | 6
BB Shoulder shrugs —————— 12 | 12 | 12
BB Skull crushers ——————— 12 | 12 | 12
DB Kickbacks ————————- 10 | 10(r), 3(l) (injured left shoulder, couldnt do anymore with left arm)

FRIDAY (rest)

SUNDAY (legs, abs)
BB Squats ————————– 10 | 10 | 10
DB Lunges ————————– 10 | 10 | 10
DB Calf raises ———————– 12 | 12 | 12
Weighted crunches —————– 15 | 15 | 15

Last weight: 144.5lbs
Current weight: 148lbs

MONDAY (biceps, forearms)
BB Curls ———————- 6 | 6 | 6
DB Curls ———————- 8 | 8 | 8
Concentration hammer curls — 8 | 8 | 8
Reverse BB curls ————– 10 | 10 | 10
BB wrist curls behind-the-back- 10 | 10 | 10

TUESDAY (back, abs)
Bent-over BB row ————– 12 | 12 | 12
BB deadlifts ——————– 10 | 10 | 10
DB rows over bench ———– 10 | 10 | 10
Weighted crunches ———— 15 | 15 | 15

WEDNESDAY (chest)
BB bench press ————— 10 | 10 | 10
Incline BB bench press ——– 6 | 4 | 6
DB flyes ———————– 10 | 10 | 10

THURSDAY (legs, abs)
BB squats ——————– 10 | 10 | 10
DB lunges ——————– 10 | 10 | 10
DB calf raises —————– 10 | 10 | 10
Weighted crunches ———– 15 | 15 | 15

FRIDAY (rest)

SATURDAY (shoulders, traps, triceps)
BB upright row —————- 10 | 10 | 10
DB seated press ————— 10 | 10 | 10
DB lateral raise —————– 6 | 6 | 6
BB shoulder shrugs ———— 10 | 10 | 10
Skull crushers —————— 10 | 10 | 10
DB kickbacks ——————- 10 | 10 | 10

SUNDAY (rest)

I’ve already started my bulking phase and I’m eating a lot more and taking new supplements (you can see them on my bodyblog)

Started weight: 143lbs
Current weight: 144.5lbs

Here’s what I did this past week

MONDAY (biceps, forearms)
BB Curls ————————- 6 | 6 | 6
Concentration DB hammer ——- 10 | 10 | 10
Reverse BB curls —————– 10 | 10 | 10
BB wrist curls ——————– 5 | 10 | 3
Wrist curls behind the back —— 10 | 10 | 10

TUESDAY (back, abs)
Bent-over BB rows ————— 10 | 10 | 10
BB deadlifts ———————- 10 | 10 | 10
DB rows on bench ————— 10 | 10 | 10
Weighted crunches ————– 15 | 15 | 15

WEDNESDAY (legs)
BB squats ———————— 10 | 10 | 10
DB lunges ———————— 10 | 10 | 10
DB calf raises ——————— 7 | 10 | 10

THURSDAY (rest)

FRIDAY (chest, abs)
BB bench press —————— 10 | 10 | 10
BB incline bench press ———– 6 | 6 | 6
DB flye ————————– 10 | 8 | 8
Weighted crunches ————– 15 | 15 | 15

SATURDAY (rest)

SUNDAY (shoulders, traps, triceps)
Upright BB rows —————– 10 | 10 | 10
Seated DB press —————- 10 | 10 | 10
Seated DB lateral raises ——– 6 | 6 | 6
BB shoulder shrugs ———— 12 | 12 | 12
BB skull crushers ————— 10 | 10 | 10
DB kickbacks ——————- 8 | 8 | 8

I’m happy to say that I think I’ve reached my goal is lowering my bodyfat. My bodyfat % has decreased significantly and my weight has gone down a lot in these 6 and a half weeks. I went from 152lbs to 143lbs, losing for the most part fat and keeping my muscle mass. Now I’m going to prepare for a 10 week bulk which I’m almost ready to start. I’m still working on my meal plan and my workout routine. My goal is to put on around 20 pounds of muscle and weigh around 170lbs. Bye-bye skinny frame. I’ve already ordered my supplements from bodybuilding.com and I’ve already made my grocery list. I will be starting as soon as the supplements arrive and I do my grocery shopping.

Week 7 - Workout 42, Day 43 - Monday July 23/07 - Workout @ 11:30am

Weights
Dumbbell hammers ————————– 12 | 12 | 12
Dumbbell concentration curls —————- 5 | 6 | 6
Barbell wrist curls —————————- 12 | 12 | 12
Weighted crunches ————————— 15 | 15 | 15
Jackknife crunches —————————- 10 | 10

Cardio
30 minutes on bike - 458 calories

Week 6 - Workout 41, Day 42 - Sunday July 22/07 - Workout @ 11:30am

Cardio
30 minutes on bike - 452 calories

Week 6 - Workout 40, Day 41 - Saturday July 21/07 - Workout @ 10:30am

Cardio
30 minutes on bike - 458 calories