My road to Becoming Huge and Ripped

Did cardio for 30 minutes on a treadmill, at 5.5 mph, no incline, incline hurts my lower back so i never do it anymore, this was hard to get through because i did legs yesterday, and dam they are sore as hell, cant even walk right its painful in a good way.

I am debating on wether i should keep bulking to 180 or cut down to 160,  I guess i will keep bulking until M-stak is done,  but i probably do need to bump my calories up 250 to continue bulking, because weight hasnt moved in a week.  Tomorrow morning I will weigh myself to see if the scale moved if not Im going to bump up cals to 250.

going to watch the finals tonight hope Boston just puts the lakers away today.

All sets 6-12 reps, 60-90 second rest 

Curl Bar Curls x3

• 80×10, 8, 8

DB Curls x3

• 25×9, 9, 8

Hammer Curls x3

• 20×10, 8, 8

Close Grip Bench Press x3

• 145×12, 10, 8, next week 150lbs

Skull Crushers x3

• 50×11, 10, 8

1 Arm DB Tri Ext x3

• 15×9, 9 , 8

It is amazing how light i have to go to hit 12 reps, also the 60 second rest between sets makes me use lighter weight, anyways the workout was awesome the pump was amazing,  my arms never felt so pumped and huge.

Diet been on que all week, tomorrow is measurement day, I did start supplementing again with CLA and sesmain, basically its to help prevent gaining to much Fat while bulking.

supplements

• Whey protein
• Multivitamin, w/joint support
• Creatine
• Vasocharge (after this white flood)
• Xtend (after this core abc)
• Fish oil
• M-Stak (after this Animal Test)
• Sesamin
• CLA

tomorrow is cardio in the AM, and Legs later in the PM

Indepth look at my diet and supplementation plan for this week.

Meal 1-

• 16 ounces of milk
• 2tblsp peanut butter
• 2 slices of wheat bread
• sups, 5g creatine, 5g glutamine, Multivitamin, Fish Oil

Meal 2-

• 2s wheat bread
• 1 can tuna
• 1 tblsp mayo
• 2s cheddar cheese
• lettuce

Meal 3

• 2scp whey protein
• Orange
• Apple
• 13 almonds

Meal 4, Pre Workout

• 1scoop whey
• 2 packs of oatmeal
• 3 tbslp Flax Meal
• 13 almonds

Pre Workout right now taking 2scp Vaso Charge, 2scp Xtend, and M-stak pak.

During workout 4scp Xtend, with 1scp whey protein

Meal 5 Post Workout

• 1sc Whey
• Veggies
• 1 pack oatmeal
• Banana
• 16 ounces milk
• sups, creatine 5g, fish oil,

Meal 6

• 2 Whole eggs
• 2 wheat bread
• 1tblsp Mayo
• Veggies
• sup Melatonin, Fish oil,

Totals

• Calories 3469
• Fat 118
• Carbs 350
• protein 264.5

I also drink about 3 cups of coffee everyday in the morning.  Need it can not get through the day without it.

My goal is to gain .5 to 1 pound per week with this diet,  I measure my progress every saturday, I weigh myself and take measurements on a empty stomach in the morning.  If I do not gain .5 to 1 pounds in a week then I will simply up my diet to 250 more calories. 

If i decide to cut I will lower my calories down to 3000 to start.

Also decided to add Deadlifts 3 sets to back day

tomorrow is Arm Day, my favorite day, can not wait.

I reason I workout later in the day is because my life is very busy I got to college full time and work full time.

I work from 7 to 4, monday to friday

go to school from 6 to 9:30 monday to friday, so i get my workout right in between work and school for about 1 hour.

every set is pretty much slow and controlled, concentrated on a 2 second negative and 1 second positive and a full range of motion on the lifts, which is why the weights are so low, thats how it is going to be on pretty much every split. 

pre workout I take Vaso charge and xtend, also drink xtend and1scoop of whey during the workout, 

Rest 60-90seconds between sets 

Close Grip Bentover BB Rows x3 140 6-12 reps

• 140×10
• 140×8
• 140×6

Close Grip Pullups, x3 Bodyweight 6-12 reps

• BW x 8
• BW x 6
• BW x 4

1 Arm DB Rows x3 70lbs 6-12 reps

• 70×9
• 70×9
• 70×8

BB Shrugs x3 sets, 165lbs 6-12 reps

• 165×10
• 165×8
• 165×6

DB Shrugs x3 sets, 70lbs 6-12 reps

• skipped this workout had to go to school, next time ill get it in

The reason i go with close grip is because i was told by a pro bodybuilder close grip is for a wider back while wide grip is for inner back.  The workout was fast paced and intense.  Im used to resting 2-3 minutes in between sets using heavy weights and  pushing as hard as i can, this workout is definitely releif on my joints. 

Every excercise 3 sets, 6-12 reps, 60-90 second rest, focusing on a slow negative, and a full range of motion, trying something different to see how my body reacts to it.  i have always been going heavy as possible in the 4-6 rep range Max OT style, and always trying to rep out as many sets as i can.

Monday Chest/Shoulders

1. Flat Bench 3 sets,  6-12 reps
2. Incline Bench 3 sets,  6-12 reps
3. Decline Bench 3 sets,  6-12 reps
4. Flies 3 sets,  6-12 reps
5. Military Press 3 sets,  6-12 reps
6. DB Press 3 sets,  6-12 reps
7. Lateral Raises 3 sets,  6-12 reps

Tuesday Off day or optional Light Internsity Cardio for 30 minutes, with a heart rate of 130-140

Wednesday Back/Traps

1. Deadlifts 3 sets, 6-12 reps
2. Barbell Row, 3 sets,  6-12 reps
3. Pullups, 3 sets,  to Failure
4. 1 arm DB Rows, 3 sets,  6-12 reps
5. Barbell Shrugs, 3 sets,  6-12 reps
6. Dumbell Shrugs, , 3 sets,  6-12 reps

Thursday Off day or  optional Light Internsity Cardio for 30 minutes, with a heart rate of 130-140

Friday Bicpes/Triceps, Cardio optional

1. Curl Bar Curls, 3 sets,  6-12 reps
2. DB Curls, 3 sets,  6-12 reps
3. Hammer Curls, 3 sets,  6-12 reps
4. Close Grip Bench press, 3 sets,  6-12 reps
5. Skull Crushers, 3 sets,  6-12 reps
6. 1 arm DB Tricep Extensions , 3 sets,  6-12 reps

Saturday Leg Day

1. Squat, 3 sets,  6-12 reps
2. Calf Raises, , 4 sets,  6-12 reps
3. Stiff Leg Dead, , 3 sets,  6-12 reps
4. Leg Extensions , 3 sets,  6-12 reps
5. Weighted Crunches, 3 sets,  to Failure
6. Leg Raises, 3 sets,  to Failure

Sunday Off day or optional Cardio day LIT 30 minutes 130-140 heart rate.