My road to Becoming Huge and Ripped

Blog Entry

rustywalk — Thu, 19 Jun 2008 23:45:35 +0000

NOW Posting my journal in the workout journal section on the forums check it out

http://forum.bodybuilding.com/showthread.php?t=108529011

tuesday chest/shoulders

rustywalk — Wed, 18 Jun 2008 07:36:15 +0000

Flat BB Bench
185×10
185×8
185×7

Incline BB Bench
115×10
115×9
115×8

Decline BB bench
115×11
115×10
115×8

DB Flies
25×10
25×8
25×8

Miltary Press
95×12
95×10
95×8

DB Press
35×10
35×8
35×7

Lateral Raise
12×12
12×10
12×8

Every thing was very fast paced, basically rested about 30 seconds between sets, Had to finish quick so i could study for mid term today. Next week is going to be a rest week, because i have finals and I have been working out consitently for the past 3 months without a break.
After my rest week i am going back to a upper/lower power/hyper split, which worked really well last time i did it, this time i am gonig to add more volume.

Monday off day

rustywalk — Tue, 17 Jun 2008 03:38:19 +0000

definetly taking today off, my legs are sore as hell cant hardly walk and i only got like 4 hours of sleep. Tomorrow which is usually my off day, i will workout chest/biceps, Going to try my best to sleep early.

well off to school for 3 and a half hours. I dont know how im going to stay awake lol.

Sunday Cardio

rustywalk — Mon, 16 Jun 2008 05:11:05 +0000

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.

Saturday Cardio AM/ Legs PM,

rustywalk — Sun, 15 Jun 2008 06:18:33 +0000

Saturday Cardio AM/ Legs PM,

For cardio in the early afternoon, i played basketball for about 1 hour, man i am horrible now, i used to be pretty good when i played every day. I used to play basketball every day since i was about 9 years old, i always wanted to go pro, but of course i was to short. but no excuses i really never practiced hard enough to make anything out of it.

Legs
Squats 3 sets
265×10
265×8
265×8

Standing Calf Raises 3sets
255×12, next week 260
255×10
255×8

SLDL 3 sets (im new to this workout dont laugh)
120×12, next week 130
120×12
120×12

Leg Extensions 3 sets
150×12, next week 155
150×10
150×10

Decline Weighted Crunches 3 sets
45×14
45×10
45×10

Leg Raises 3 sets
BWx15
BWx14
BWx10

Decent workout, fast paced high volume, little bit of rest between sets, i was sweating like crazy. Im upset that i didnt get 12 reps on the squat though, next week for sure.

saturday measurements

rustywalk — Sun, 15 Jun 2008 06:17:33 +0000

saturday measurements

MEASUREMENTS,

Weight began 155, today 170
-Waiste began 32, today 33.75
-Arms begant at 14, today at 15.25
-Chest began at 41, today 42.5
-shoulders began at 48, today at 49.4
-Bodfat % on began 15%, today at 16.3%
-LBM on began 132, today at 142
-Bodyfat on began, 23, today at 27.7

Measurements pretty much stayed the same except for a little increase in arms and chest. I might have to bump up 250 calories soon. Because i have been gaining off of 3500 calories for last 2 monhts.

Friday Back/Triceps

rustywalk — Fri, 13 Jun 2008 21:35:38 +0000

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

Thursday is a off day.

rustywalk — Thu, 12 Jun 2008 19:10:05 +0000

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.

Back day, week 1

rustywalk — Thu, 12 Jun 2008 05:46:39 +0000

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.

My training routine for the next 2 months.

rustywalk — Wed, 11 Jun 2008 23:56:05 +0000

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

Flat Bench 3 sets, 6-12 reps
Incline Bench 3 sets, 6-12 reps
Decline Bench 3 sets, 6-12 reps
Flies 3 sets, 6-12 reps
Military Press 3 sets, 6-12 reps
DB Press 3 sets, 6-12 reps
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

Deadlifts 3 sets, 6-12 reps
Barbell Row, 3 sets, 6-12 reps
Pullups, 3 sets, to Failure
1 arm DB Rows, 3 sets, 6-12 reps
Barbell Shrugs, 3 sets, 6-12 reps
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

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

Saturday Leg Day

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

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