T Nation

The Length of a Progress Report...

is inversely proportional to the amount of progress.

Dunno why I posted that as my subject. Anyways for anyone who’s interested… mainly myself, I’m posting a weekly log. I am not going to post daily exercises as I have an app on my phone I’ve been using real well.

I’ve been small for way to long, going back and forth between being conditioned, gained 5 pounds, lost it, etc. I just started a bulk 3 weeks ago when I got bit by a bat and had to get rabies shots. Lost all the weight since I was sore and tired. But thats not an excuse.

I am spending the next week cutting almost any fat I have on me. Which is little. Then I’m going to bulk. My goal is by the end of the year to gain 25 pounds no if ands or buts.

135 lbs. - 160 lbs. (then cut to 150 and go from there)
5’8
around 8-10% bodyfat, depends on the day
1 RM Bench - 205
1 RM Deadlift - 315
1 RM Squat - 315

Plan, every day until saturday run and 300 workout to jump start the system.

Start a full body 3 days a week routine on monday, with huge bulk. I’ll post my food intake once started for the first week and get critiques. Thanks for any help!

(post pictures of progress once a month.)

By the way this all this info is for me if you read this so I force myself to do keep up.

First day

http://img714.imageshack.us/i/dscf0023o.jpg

Man I suck at this

How bad can i be at this.

http://img714.imageshack.us/i/dscf0023o.jpg

First day of bulk on monday,

4 Eggs 6 Egg whites, piece of toast, 2 servings of oatmeal, bannana.

Pre workout protein

Post workout protein w/ oatmeal and bannana

Sandwich with 6 oz of turkey, salad, apple.

12oz of steak with potatoes, brown rice, and asparagus.

2 egg whites on toast before bed.

That enough calorie intake?

Ok so that would be 2600 calories. 288g protein. 198g carbs 77g of fats. At 135 5’8 think thats a good start? Try to hit 2600 for 2 weeks and check results? Or do you think I should aim for 3000, or even higher.

And throw in 2 handfuls of nuts uncooked unsalted to increase fat intake.

So screw the stress of my girlfriend. I’m bulkin and thats that. I ain’t gonna let her fuck up what I wanna do.

So Monday

Back Squat - 185 x 5 for 3 sets.

Flat Bench - 135 x 5 for 2 sets
145 x 5 for 1 set

Deadlift - 185 x 5 for 3 sets. I’m a bit off cause I didnt work out since rabies shots and all this girlfriend crap made me tired.

Pull Ups - Weighted 25 lbs x 5 for 3 sets.

Cable Tri Extensions - 50 x 5 for 3 sets

Bicep Curls - 95 x 5 for 3 sets.

So 7/21

Back Squat - 135 x 5 for 3 sets. I really wanted to go deep. ATG. I’m gonna rework on form cause I have never actually done full squats.

Flat Bench - 145 x 5 for 3 sets. Hit 7 on the 3rd set but last rep couldnt lock out but still racked it myself.

Deadlift - 205 x 5 for 3 sets. Way way way better than monday.

Shoulder DB Press Seated - 40s x 5 for 3 sets.

Pull Ups - Weighted 35 lbs x 5 for 3 sets. Felt better than 25.

Cable Tri Extensions - 50 x 5 for 3 sets

Food intake has been a little low since the whole girlfriend crap. I’ve been so stressed out I’ve been physically sick to my stomach. But this is all bullshit, she either takes me back or not and I move on.

No point in being upset, all it does it keep you from being happy!

So since all this stress screwed up my weight gain… Lost 7 pounds.

Gonna restart monday. Figured I’d get some conditioning in… again… before I hit the big weight and eat eat eat.

300 workout modified.

25 Pullups
50 Deadlifts - 115
50 Box Jumps
50 Sit ups on decline
50 push ups
50 Squats - bar without weight
35 Pullups

18 Minutes.

The squats killed me just cause I don’t think I had enough food in my stomach and i just felt real weak. Decent time, done better. One more day (tomorrow) bodyweight circuit then on to EATING

Ok so try number 2

7/26

Back Squat - 185 x 5 for 3 sets.

Flat Bench - 145 x 5 for 1 sets
150 x 5 for 1 set

Deadlift - 205 x 5 for 2 sets. Hit 225 x 3 and dropped the weight, took off tens and 205 x 3 to finish. Double overhand, woulda hit it if I had switched grip or had chalk I think.

Pull Ups - Weighted 25 lbs x 5 for 3 sets.

Cable Tri Extensions - 50 x 5 for 3 sets

Bicep Curls - 85 x 5 for 3 sets.

Pretty good day. Gotta say as soon as I started sleeping and eating more I feel like I coulda lifted way heavier today. It’s amazing how much energy you have when you have a lot of food in ya. Going to see the girl tonight… we’ll see how this shit turns out.

Weight when weighed in on Sunday 7/25

128

7/28

Deadlift 185 x 8 for 3 was really easy, need to up this.

Back Squat - 155 x 8 for 3

Flat Bench 130 x 8 for 2 then 135 x 8 for 1

Pull ups - 20 x 8 for 3

Cable tri - 40 x 8 for 3

Bicep Curls - Reverse grip for 4 reps then Regular for 4 reps - 65 x 8 for 3 sets.

Just weighed in 133.5

I may be gaining weight too fast, i don’t feel like im putting on a lot of fat, I honestly… I know its stupid… but I already feel bigger. Probably just a rebound from cutting and stress and lack of sleep. Goal is to gain 3 pounds a week for 8 weeks. So hopefully will be atleast 155 by 9/19 and 165 by 11/1. I decided it is going to be really stupid to cut when I get to 160, cause I’ll probably cut to like 145 and have to battle my way back up. As long as I’m not too fat I’m gonna keep powering through it until I hit 170.

7/30

Back Squat 115 x 15 for 2

Bench Press 105 x 15 for 2

Pull ups - BW x 15 for 2

Deadlift 115 x 15 for 2 that sucked.

Cable tri 40 x 15 for 2

Bicep Curl 55 x 15 for 2

8/2

Back Squat - 185 x 5 for 3 sets.

Flat Bench - 145 x 5 for 1 sets
150 x 5 for 1 set

Deadlift - 205 x 5 for 3 sets

Pull Ups - Weighted 25 lbs x 5 for 3 sets.

Cable Tri Extensions - 50 x 5 for 3 sets

Bicep Curls - 85 x 5 for 3 sets.

8/4

Back Squat 115 x 8 for 3 sets, went REALLY deep. trying to work on form

Deadlift 185 x 8 for 3 sets.

Pull ups BW x 8 for 3

Bench press 135 x 8 for 3

Bicep curls 65 x 8 for 3

Tri ext. 50 x 8 for 3

Weighed in at 135 after a MASSIVE pee lol. So without water weight and after not eating for about… 3 hours. Not bad. Getting there.

[quote]dles91 wrote:
300 workout modified.

25 Pullups
50 Deadlifts - 115
50 Box Jumps
50 Sit ups on decline
50 push ups
50 Squats - bar without weight
35 Pullups

18 Minutes.
[/quote]

This is interesting. What did you modify? What is the original 300 work out?

[quote]rephore wrote:

[quote]dles91 wrote:
300 workout modified.

25 Pullups
50 Deadlifts - 115
50 Box Jumps
50 Sit ups on decline
50 push ups
50 Squats - bar without weight
35 Pullups

18 Minutes.
[/quote]

This is interesting. What did you modify? What is the original 300 work out?[/quote]

Original is deadlifting 135 and instead of sit ups you do the ab exercize where you hold a bar weighted 135 and do leg crunches or whatever. And instead of squats you do kettle bell snatches.

8/6/10

Bicep Curl paired with Overhead tri

65 x 15/50 x 15

Deadlift/Pull up

135 x 15/BW x 15

Squat/Bench Press

95 (going for form) DEEP x 15. 115 x 15

[quote]dles91 wrote:

300 workout modified.

25 Pullups
50 Deadlifts - 115
50 Box Jumps
50 Sit ups on decline
50 push ups
50 Squats - bar without weight
35 Pullups
[/quote]

I think I might do this without the weights on my off days or after my workouts since I have no conditioning at all. I’m stealing this from you man lol

[quote]Efeguwewe wrote:

[quote]dles91 wrote:

300 workout modified.

25 Pullups
50 Deadlifts - 115
50 Box Jumps
50 Sit ups on decline
50 push ups
50 Squats - bar without weight
35 Pullups
[/quote]

I think I might do this without the weights on my off days or after my workouts since I have no conditioning at all. I’m stealing this from you man lol[/quote]

It’s one hell of a conditioning workout. If you use it for “off days” I wouldn’t consider them off days. I used to do it once a week for conditioning and try to improve my time each week. I got it down to 16 minutes back when I was wrestling.

Forgot to do this yesterday

8/9/10

New exercizes

4 x 5 of Incline DB BP - 60’s

4 x 5 of Hack Squat - 325 or something, it was 2 45’s and a 25 on each side. Don’t know the weight of the machine.

4 x 5 of Clean and press - 95 pretty easy did last set at 115 and was good.

4 x 5 of military press - 95 solid

4 x 5 of seated calf raise - 115

4 x 5 of vertical dumb bell raise - 22.5’s