T Nation

Papa's Time to Bulk


#1

Hey guys I posted this in Boldybuilding section (apparently wrong spot)
I am working on a bulk routine for me and my brother to start on the beginning of July. Ive always done 3 days weeks. I am thinking about upping it to 4 days hitting everything twice.

Day 1: Chest, Shoulders, Tris

Flat Bench BB - 3x6-8
Incline Flys - 3x6-8
Seated Press DB - 3x6-8
Lateral Raises - 3x6-8
Skull Crushers - 3x6-8
Rope Pulley Overhead Ext - 3x6-8
ABS

Day 2: Legs, Back, Bis

Dead Lifts - 3x6-8
Leg Press - 3x6-8
Leg Curls - 3x6-8
Rows - 3x6-8
BB Curls - 3x6-8
Seated Alternating Curls - 3x6-8
Calf Raises - 3x8-12

Day 3: Chest, Shoulders, Tris

Incline DB Press - 3x6-8
Decline Flys - 3x6-8
Standing BB Press - 3x6-8
Upright Rows - 3x6-8
Weighted Bench Dips- 3x6-8
Tri Pushdowns - 3x6-8
ABS

Day 4: Legs, Back, Bis

Hack Squats - 3x6-8
Roman Dead Lifts - 3x6-8
Weighted Pullups - 3x6-8
Machine Rows - 3x6-8
Hammer Curls - 3x6-8
Reserve Grip Curls - 3x6-8
Calf Raises - 3x8-12

I work out at a little college gym...so no Squat Rack. I am hoping Deads and Hack Squats will do.
Let me know what you guys think.
Someone suggested ramped sets. I looked it up and if I understand correctly its upping the weight each set, which is my plan.


#2

So i have decided to start my bulk tomorrow instead of waiting until July 1, too anxious.
I got my 30ish pounds of whey and I'm ready to pack on the muscle.
I am 162 at any given time of the day and would like to initially bulk to 180-185 and see how it looks on me
I will post my starting day stats and pics tomorrow.


#3

Day 1
Morning weight - 159.5
Legs, Back Bi's

Warm up:
Body weight squats - 15
Deadlifts - 135x8

Work Out:
Deadlifts - 3 sets 8x185,7x225,6x265
Leg press - 3 sets 8x400,7x410,6x430
Leg curls - 3 sets 8x145,7x150,6x155 (machine)
BB T Rows - 3 sets 8x125,7x150,6x165
BB curls - 3 sets 8x75,7x85,6x95
Seated curls - 3 sets 8x50,7x60,6x70
Calf raises - 3 sets 12x180,11x200,10x220 (Legpress machine)

First day of bulking and the work out felt great. I know the numbers arnt impressive, but the form was good and the body took a nice beating. I definatly think I can deadlift 300 next week for my last set. Looking forward to tomorrow's workout.
Starting pics will be posted tomorrow.


#4

Day 2

Chest, Shoulders, Tri's

Warm up:
Push Ups - 15
Incline Bench DB - 10x50's

Work Out:
Incline Bench DB - 3 Sets 8x75's, 7x80's, 6x80's
Decline Fly's - 3 Sets 8x50's, 7x55's, 7x55's
Standing Press - 3 Sets 8x95 , 7x100 , 6x100
Upright Rows - 3 Sets 8x100 , 8x100 , 7x105
Tri Extention - 3 Sets 8x#14+5lbs, 6x#14+10lbs, 5x#14+10lbs (on the pulleys, think the number got by 7.5lbs but not sure
Tri Press Down - 3 Sets 7x#12, 8x#12, 7x#12+5lbs
Incline Sit ups - 30

I had to do Overhead tri extntions cause I didnt hae any one to loads weights on for Bench Dips.
I will be posting morning weight once a week every sunday.
My brother is in Canada, vacationing, then off to some other town for his mother inlaws Bday. So I think i will probably doing this bulk alone. Hes not comited any way, but what can I do hes my older brother.
Pics to follow


#5

The Front


#6


The Back


#7

Explain reducing the number of exercises and focus on pushing the weights up?
As in less isolation and more sets of he compounds?

Yea, I searched and searched and found a really good deal on whey, but if I talk about it too much the mods will delete this post.
I am trying to eat 3000-35000 calories a day, which is much more than my maintenance.


#8

Day 3

Legs, back, Bi's

Warm up:
Body Weight Squats - 15
Hack Squats - 8

Work Out:
Hack Squats - 3 Sets, 8x185, 7x205, 5x205 (Grip failure)
Roman Dead Lifts - 3 Sets, 8x155, 7x175, 6x195 (Too easy)
Weighted Pullups - 3 Sets, 8x10, 7x20, 6x30 (Too easy)
Machine Rows - 3 Sets, 8x160, 7x170, 6x175
Hammer Curls - 3 Sets, 8x45's, 7x45's, 6x50's
Reverse Curls - 3 Sets, 8x75, 7x75, 6x75 (last set had to be assisted, wrist failure)
Calf Raises - 3 Sets, 12x210, 11x220, 6x230

Day 3 felt really good. Worst part was my grip fatigue from Day 1. I think I a going to start using my wrist wraps for day 3 only, so I will be fresh for the deads.
Diet is going well so far. Its just tough eating so much, between 500-600 calories a meal fo 6 meals(Im sure its a cak walk for alot of you guys but tough for me).
My brother worked out with me tonight. I am not sureif hes making it tomorrow, but I could sure use a spotter for Bench.


#9

Just another note, hitting the john 3 tims a day now. Anyone else get this too?


#10

Thanx yusef for the info.
I think i am gonna stick to this routing for a bit see how I respond.
I will probably switch to 5x5 once gains start to dwindle.

Also, I had to miss today but will hit Day 4 tomorrow, then start again on Sunday.


#11

Day4- last day of week 1

Chest, Shoulers, Tri's

Warm Up:
15 push ups
Bench 10x135

Work Out:
Bench Press BB - 3 sets, 8x205, 6x215, 5 1/2x215
Incline Fly - 3 sets, 8x50's, 8x50's, 6x55's
Seated Press DB- 3 sets, 7x55's, 6x55's, 5x55's
Lateral Raises - 3 sets, 8x20's, 7x25's, 7x25's
Skull Crushers - 3 sets, 8x95, 6x105, 6x105
Rope over head ext - 3 sets, 7x14, 6x14, 6x14
Abs- 30 incline situps

Last day of the first week, I feel it went really well. I am pumped and ready for Sundays workout.
I will be weighing in Sunday morning.


#12

Nice man, you definitely look bigger than 162.

Just so you know, 'ramped sets' is USUALLY done so the first few sets are just more warming up and preparing your body and the last set is where you just give it your all and beat what you did the time before. For example for bench press something like 95x12, 135x8, 185x5 and then 215x as many as possible, for that set of 225 you gotta really giver. You should get more than 6 this way because you won't be worn out. If you like the way you're doing it that's fine, you just mentioned that you wanted to try ramped sets.


#13

Today is weigh in day. Woke up and was 166.5 from 159.5 last Sunday.
Today's workout was brutal, the dead lifts killed me and I didnt even hit 300 like I hoped.
I will have to post the workout later tonight, gotta head off to church.


#14

Week 2 Day 1

Legs, Back, Bi's

Warm up:
15 Body Squats
Dead Lifts 8x135

Workout:
Dead Lifts - 3 sets, 8x265, 7x285, 6x285
Leg Press - 3 sets, 8x410, 7x430, 6x435
Leg Curl - 3 sets, 8x150, 7x155, 6x155
BB T Rows - 3 sets, 8x150, 7x160, 6x167.5
BB curls - 3 sets, 8x80, 7x90, 6x95
Seated curls - 3 sets, 8x30's, 7x35's, 7x40's
Calf raises - 3 sets, 12x220, 11x240, 10x260 (Legpress machine)

Dead Lifts took everything out of me, it was torture. The rest of the workout I felt drained.
But man my whole back was on fire during each pull, it was great.
Time for my peanut butter and shake before much needed sleep.


#15

Day 2

Chest, Shoulders, Tri's

Warm up:
Push Ups - 15
Incline Bench DB - 10x50's

Work Out:
Incline Bench DB - 3 Sets 8x80's, 7x80's, 6x85's
Decline Fly's - 3 Sets 8x55's, 8x55's, 7x60's
Standing Press - 3 Sets 8x100 , 7x105 , 8x110
Upright Rows - 3 Sets 8x110 , 8x110 , 7x110
Tri Extention - 3 Sets 8x#15, 6x#15+5lbs, 5x#15+10lbs
Tri Press Down - 3 Sets 7x#12+5lbs, 8x#13+5lbs, 7x#14+5lbs
Incline Sit ups - 40

My lower back muscles are paying the price of yesterday's dead lifts.
Todays workout went really well, my tri's were unstopable.


#16

Week 2 Day 3

Legs, back, Bi's

Warm up:
Body Weight Squats - 15
Hack Squats - 8

Work Out:
Hack Squats - 3 Sets, 7x225, 8x185, 7x185
Roman Dead Lifts - 3 Sets, 8x195, 7x195, 6x205
Weighted Pullups - 3 Sets, 8x30, 7x30, 6x30 (grip and lat failure)
Machine Rows - 3 Sets, 8x170, 7x175, 6x175
Hammer Curls - 3 Sets, 8x45's, 7x50's, 6x50's
Reverse Curls - 3 Sets, 8x55, 7x55, 6x55
Calf Raises - 3 Sets, 12x220, 11x240, 6x260

Man oh man, leg and back days are rough.
I am still new to Hack squats so my form was way off for 225. Had to drop down to 185 to get it better, I work my way up from there.
By the time Reverse curls came my body was so spentit was all I could do to pull 55 lbs, shameful.

I think I am going to be posting Bi-weekly pictures of the progress and encourage others to do so as well.
It gets boring just reading someones numbers.


#17

Day4- last day of week 2

Chest, Shoulers, Tri's

Warm Up:
15 push ups
Bench 10x135

Work Out:
Bench Press BB - 3 sets, 7x190, 4x210, 3x220
Incline Fly - 3 sets, 8x55's, 8x55's, 6x60's
Seated Press DB- 3 sets, 7x55's, 5x55's, 6x60's
Lateral Raises - 3 sets, 8x25's, 7x25's, 8x25's
Skull Crushers - 3 sets, 7x95, 6x105, 5x105
Rope over head ext - 3 sets, 8x14, 7x14, 6x14
Abs- Ran out of time

Felt off today, different environment (Planet Fitness) and benched on smith machine. My planet fitness experience here http://tnation.tmuscle.com/free_online_forum/music_movies_girls_life/went_to_planet_fitness_today
Weigh in on Sunday morning and I will do an update picture as promised.


#18

Haha Planet Fitness sounds awful. Will not be ever going there if one opens up near me (which I doubt, because I don't think there are any in Canada).


#19

Yea it was definatly an experience.
I am thinking with the start of week 3, I am going to start taking my creatine.
I have always had some would take every now and again but would never take it consistently.

Over all things are going well, mylifts seem to be creaping up, my shirts are getting tighter.
One last thing, At the start of week 1 after my workouts I used to be able to flex a 15.5 inch arm. Now I can flex a 16 inch arm, seems like a faster increase then what it should be. Not that I am complaining or anything.


#20

Sunday morning weigh in is....... 168.5 up 2 pounds from last week. I am happy with this.
As stated before shirts are fitting tighter around the chest and arms, and the best thing is my waist seems to have stayed the same (so far).
I took some week 2 pic and will be posting them shortly.

My only concern is that ht e legs will grow as they should with out back or front squats. I cant nearly put up as much weight with these hack squats. Hopefully leg press and roman deads will pick up the slack?