T Nation

Football's Bulk Log

Okay, so I figured I’d start my log and see how it goes. Looking to get some positive feedback from this and some constructive criticism hopefully.

All my goals and current stats are laid out in my RMP forum so I’ll post the link to that if you wanna check it out and get the jist of everything. http://www.T-Nation.com/tmagnum/readTopic.do?id=2381523

So, I’ll start with my diet as of now. Right now I’m slowly increasing cals and carbs in prep for my next bulk starting in september. My diet may look weak, but it’s taken me quite some time to figure out what works and doesn’t work for me so I really don’t want to hear that “eat eat eat” stuff your face! kinda crap.

Diet right now:

Meal 1 6:30 A.M.

  • 1 Organic Sprouted Spelt Bagel, Grape Jelly
  • 1 Slice Ezekiel Toast, Jelly
  • 4 Egg Whites
    Cals: 470
    Protein: 32g
    Carbs: 60g
    Fiber: 6g

Meal 2 9:00 A.M.

  • 2 Slices Ezekiel Bread
  • 6.5oz Chicken Breast
    Cals: 420
    Protein: 58g
    Carbs: 28g
    Fiber: 6g

Meal 3 12:00 P.M.

  • 2 Slices Ezekiel Bread
  • 6.5oz Chicken Breast
    Cals: 420
    Protein: 58g
    Carbs: 28g
    Fiber: 6g

Meal 4 3:00 P.M.

  • 2 Slices Ezekiel Bread
  • 6.5oz Chicken Breast
    Cals: 420
    Protein: 58g
    Carbs: 28g
    Fiber: 6g

Meal 5 5:30-6:00 P.M. (Pre Workout)

  • 2 Slices Ezekiel Bread, Jelly
  • 4oz Chicken Breast, or 26g Protein Shake, or Can of Tuna
    Cals: About 350
    Protein: 34g
    Carbs: 28g
    Fiber: 6g

Meal 6 Post Workout

  • 30g Waxy Maize Starch
  • 26g Evo Pro Protein Shake
  • 10g Glutamine
  • 3 Amino Acid Tabs
  • 2.5g Creatine
  • 10g BCAA’s (when I have them)

Meal 7 10:30 P.M.

  • 6.5oz Lean Meat or Fish
  • Some type of Dark Green Veggies
  • 1 Slice Ezekiel Toast

You guys can total that up, haha, I’m too tired to do that right now, LOL. I also don’t always eat chicken as my meat source. I’ll switch it up with tuna, ground turkey and other lean meats occasionally.

Workout tomorrow is going to be as follows:

Monday - Chest/Abs/Low Intensity Cardio:

Bench: 3x12
Incline DB’s: 3x 8-12
Cable Flies: 3x 12-15
Seated Flies: 3x 12-15
Dips: 3x 8-12
Cable Crunches: 3x30
Side Oblique Raises?(don’t know actual name): 3x15
Leg Raises: 3x15
30 Mins Low Intensity Cardio on Elliptical

As for monday training, I will start doing chst and biceps soon since my shoulder problem has gone away and I’ll be able to re-incorporate shoulders on fridays.

Catch up with everyone tomorrow when my workout is done!

Diet for Today:

Meal 1 6:30 A.M.

  • 1 Organic Sprouted Spelt Bagel, Grape Jelly
  • 1 Slice Ezekiel Toast, Jelly
  • 4 Egg Whites
    Cals: 470
    Protein: 32g
    Carbs: 60g
    Fiber: 6g

Meal 2 9:00 A.M.

  • 2 Slices Ezekiel Bread
  • 6.5oz Ground Turkey
    Cals: 420
    Protein: 58g
    Carbs: 28g
    Fiber: 6g

Meal 3 12:00 P.M.

  • 2 Slices Ezekiel Bread
  • 6.5oz Ground Turkey
    Cals: 420
    Protein: 58g
    Carbs: 28g
    Fiber: 6g

Meal 4 3:00 P.M.

  • 2 Slices Ezekiel Bread
  • 6.5oz Ground Turkey
    Cals: 420
    Protein: 58g
    Carbs: 28g
    Fiber: 6g

Meal 5 5:30-6:00 P.M. (Pre Workout)

  • 2 Slices Ezekiel Bread, Jelly
  • 4oz Chicken Breast
    Cals: About 350
    Protein: 34g
    Carbs: 28g
    Fiber: 6g

Meal 6 Post Workout

  • 30g Waxy Maize Starch
  • 26g Evo Pro Protein Shake
  • 10g Glutamine
  • 3 Amino Acid Tabs
  • 2.5g Creatine
  • 10g BCAA’s (when I have them)

Meal 7 10:45 P.M.

  • 6.5oz Chicken Breast
  • 1 Can Green Beans
  • 1 Slice Ezekiel Toast, Jelly

Okay, here’s my first workout update as promised.

Did Chest/Abs/30 mins Low intensity Cardio on Elliptical

Bench- 3x10 @ 225lbs
Incline DB’s- 3x11 @ 80lbs
Standing Cable Flies- 3x15@ 50lbs each hand
Seated Flies- 3x12 @ 150lbs
Dips- 2x30 @ B.W.
Cable Crunches- 3x25 @ 75lbs
Side Oblique Raises- 3x15 @ 40lbs
Leg Raises- 3x20

Workout felt pretty good. Since my diet is starting to pick up my strength and overall endurance is starting to go up. I weighed in at 190 tonight before cardio but I’m applying that to the fact that I had a pretty good carb up day yesterday. Treated myself to some IHOP pancakes and omellette plus a bunch of other carb loaded meals. Will continue to update as week goes on.

Legs tomorrow.

So an update for last night’s leg workout. My leg strength and endurance is starting to pick back up again finally! Here is how it went down:

Squat- 1x12 @ 225, 3x10 @ 250
Angled Leg Press, Close Footed- 3x10 @ 540
Calve Press- 3x30 @ 360
Leg Curl- 3x12 @ 110

Made it a quick workout with 30 mins of low intensity cardio at the end. My friend works at a local Carabbas and get’s discounts at affiliated restaurants so we made it an outback night and I killed some ribs and chicken after my workout. Normally I’d do another Hamsting exercise and another calve exercise but I wanted to get out earlier than normal so I got done what I could.

Off day today and a Playoff softball game. Got Back tomorrow so will post updates tomorrow after my workout.

Okay so my updates have been slow since last week but I’m trying to get this log down. I’ll start with my arm workout I did on friday and finish with my back workout I did on Saturday.

Arms: Friday
Close Grip: 3x10@210
Reverse Grip Tri Pull Down: 3x12@75
Tricep Cable Pushdown: 3x12@65
1 Arm Cable Curl: 3x15@50
Cable Curl: 3x15@80

Back: Saturday
Deadlift: 1x12@365 2x10@365
Cable Rows: 3x12@140
Cable Upright Rows: 3x15@130
Lat Pulls: 2x10@140
Barbell Shrugs: 3x15@225
Single Arm Lat Pulls: 3x12@70
Pullups: 2x15, 1x8

Diet is mostly the same with a few tweaks here and there. Went to the store last night and got myself some of that Breyers No Sugar added ice cream and champed a shit load of it. I thought it was damn good and so did the GF. Got chest tonight so I’ll update after my workout.

Okay so last night was my chest day. Had a really good pump going for the frist time in awhile and it felt damn good.

Bench: 1x3@275, 2x8@245, 1x9@225
Incline DB: 3x12@80
Seated Machine Fly: 3x12@150
Standing Cable Fly: 3x15@45 per arm
Weighted Dips: 3x10@ B.W.+ 45

Got legs tonight but I tweaked my back a little on Saturday from my DL’s. I’m thinking of skipping out on squats and just hitting the leg press and switching in some leg extensions. Update either tonight or tomorrow morning.

Well my lower back still has a minor ache/tweak in it so I stayed away from squats last night. I hate missing out on squats because it’s one of my favorite excerises but oh well, gotta sacrifice one thing to make sure everything else continues to go smoothly.

Here’s how it went down last night:

Laying Angled Leg Press: 3x10@630
Leg Curls: 3x12@110
Leg Extensions: 3x12@180
Calve Press: 3x30@360
Standing Calve Raise: 3x30@B.W.
Cardio Elliptical: 30mins

Pretty crappy leg workout but the whole lower back thing restricts what I can do with my legs and I don’t want to tweak it anymore than it is already. Got upper back/traps and maybe bi’s tonight. Update to follow.

Okay, once again slacking on my log but here are all the updates.

Weds 8-13-08
Upper Back/Traps

Seated Rows: 3x12@145
Upright Cable Rows:3x15@130
Lat Pulls: 3x12@150
DB Shrugs: 3x15@80
DB Bent Over Rows: 3x12@75
Pull Ups: 3x5@B.W.
30 Mins Elliptical Cardio

Thursday 8-14-08
Arms

Close Grip Bench: 3x8@225
Reverse Grip Cable Tri-Pulldowns: 3x12@75
One Arm Cable Curl: 3x15@50
Tri Cable Pushdown: 3x12@75
Cable Curl: 3x12@130
30 Mins Elliptical Cardio

Friday: Off
Sat: Off
Sunday: Off

Monday(last night) 8-18-08
Chest

Bench: 3x3@275, 1x8@235
Incline DB: 1x15@80, 2x12@80
Seated Flies: 3x12@150
Cable Flies: 3x15@ 50 each arm
Dips: 1x30@ B.W., 1x15@B.W.

Diet is basically the same except for breakfast I am now doing a shake that looks like this:

12oz Hood Calorie Countdown Milk
1 Tablespoon Peanut Butter
101g Banana
20g Chocolate Syrup
1 Scoop (26g Protein) Chocolate Whey Protein- Cytosport EVO Pro

405 Calories Total

Took the weekend off cuz I went to the shore. Here are some pics I was able to take. Started to smooth out a little in the stomach area compared to my RMP Pictures due to my slow increase in calories in prep for my next bulk.

[photo]16667[/photo] [photo]16668[/photo] [photo]16669[/photo] [photo]16671[/photo]

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