[dapack]

Not starting my bulk diet until the 4th of May, going to do one more week of bringing my bf down a little, but my diet will not be as strict, try and get about 2,400 to 2,600 cals a day. If anyone can see something that I might need to change in my bulk or any ideas would appreciate the help.

[RAGEN2008]

If you're going to bulk in a week might as well start now.

[dapack]

28Apr09
PM Workout
Chest
Incline Bench, 3 sets Pause Method
Dbl Flat Bench, 2 sets Tempo Method
Peck Deck, 2 sets Pause Method

Back
Pullups-SuperWide, 3 sets Failure
Seated Rows, 3 sets Pause Method
Lat Pulldowns, 3 sets Tempo Method
Dbl Rows, 2 sets 15 reps
Barbell Shrugs, 4 sets 10 reps

Calves, Gastro

[dapack]

been sick all week, so will take the rest off, sucks being sick, nothing ya can do but rest

[Kaboom]

sorry to hear you sick bro.But maybe you need the rest anyway.
I like your back workout alot.
chest looking pretty good too.
Guess ill go read your bulking plans now lol

[dapack]

yeah, not completely 100% yet, but going to do light workouts this week and going to try something a little new for me. instead of reps going to do timed sets, will start with 1min for the exercise for as many reps as i can complete, rest and repeat. will see how it works out, just really want to get in this week and get a little work done, going on 1 workout since the 26th and i am going crazy.

[dapack]

05May09
PM Workout
Chest
Bench Press, 2 sets for 1 min and 1 set for 2 mins

Back
Seated Rows, 2 sets for 1 min and 1 set for 2mins

Still not 100% so kept it short and sweet, just enough to get a little blood flowing through the old muscle again. Just did timed sets, did not keep track of reps, just kept lifting for the time. My son was cursing me, made me fell good, I like putting him through tortue.

[Kaboom]

haha I just wish My son one get back in it

[dapack]

Going to start adding in another alternative protein source, I have beeen looking for products that are not only helpful to my bodybuilding but also are overall heathier for me than the regular stuff on the market. Quinoa blows Brown Rice away as far as a health stand point, not to mention it contain a good protein percentage for a high carbs source. I also take Moomiyo daily, mainly for the health benifets, but it is also a good bodybuilding supplement. So on to my next find, Hemp Protein, this stuff seems real good compared to the other powders out there, especially in a healthly living way. Here a little list of the nutrients I copeid and pasted here:

Nutrition Facts
Serving Size: 4 level tablespoons (30g)
Servings Per Container: 15
Amount Per Serving
Calories 120 Calories from Fat 25
% Daily Value *
Total Fat 3.5g 6%
Saturated Fat <1g 0%
Trans Fat 0g
Omega-3 (ALA) 0.8g
Omega-6 (LA) 2g
Omega-9 0.3g
Cholesterol 0g 0%
Sodium 15mg 1%
Total Carbohydrate 7g 2%
Dietary Fiber 6g 25%
Soluble Fiber 1g
Insoluble Fiber 5g
Sugars <1g
Protein 15g
Calcium 6%
Iron 20%
Vitamin E 2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower, depending on your calorie needs.
Amino Acid Profile per 100g
Alanine 0.5 g
Arginine 2.4 g
Aspartic Acid 1.8 g
Cystine 0.3 g
Glutamic Acid 2.8 g
Glycine 0.5 g
Histidine 0.5 g
Isoleucine 0.5 g
Leucine 0.8 g
Lysine 0.4 g
Methionine 0.3 g
Phenylalanine 0.5 g
Proline 0.7 g
Serine 0.8 g
Threonine 0.7 g
Tryptophan 0.1 g
Tyrosine 0.4 g
Valine 0.7 g

All 8 essentials amino's are in it, know they are not off the charts, but for a natural product not to bad, will be adding a couple of table spoons to my drinks. My goal is to hopefully make a cost effective protein powder of my own, that is healthier than the normal stuff you buy.

[dapack]

06May09
PM Workout
Legs
--1a. Leg Press, 4 sets 10 reps
--1b. Stiff Leg Deads, 4 sets 10 reps
--2a. 1 Legged Leg Press, 3 sets 10 reps
--2b. Lunges, 3 sets 10 reps
--3a. Leg Extensions, 3 sets 10 reps
--3b. Leg Curls, 3 sets 10 reps

Pushed it a little to hard for still being sick a tad, probably not going to workout tomorrow, will do a AM/ PM split Friday.

[dapack]

starting to feel worse again, being sick, so will take the rest of week off, plus my chest and back are still sore from tuesday, when i look back at i guess both were under tension for 4 mins total during the workout, feeling it in my bis and tris too, really like that workout even more now, will probably through it in about once a month or when short on time, simple but def effective.

[Iron_Mercenary]

I'm here late, but I'll be sure to stay tuned in to this log!

[dapack]

couple picks before my last bulk, been almost 1 year since I started this adventure and for 38yrs of age, think i will give myself a pat on the back. On the scond page is pics from last may 15th, when i started. starting at 199lbs for the bulk, hope to get up to around 210lbs, going to concentrate on leg and back, which is what i always do, and work on the my chest more, kind of got more into strength training with my chest movements for the longest time, trying to impress my 15yr old son, but back to bodybuilding, got up to 315 for 4 reps on bench, not a huge number, but i was happy.

Pics Taken 08May09
08maymf.jpg08myafb.jpg

took the pics quick, so my poses suck arse, but you get the point. wish last year would have taken picks of my legs, i know still need a lot of work, but you should have seen where i came from, def the biggest difference is in my legs.

[Cork]

So those are pics of you now? I'm confused on the dates that you're mentioning. Legs are looking great man, it's good that you've brought them up from what you say. My legs have always been lagging and I know how hard you have to work to bring them up, so good job.

[dapack]

yes those are current pics, this morning, on page two below the firts grp of pics is from last may 15th.

[n88tr]

Look like you've been doing it longer than 1 year. Looking good so far. Lots of ink on ya bro.

[dapack]

thanks all for the complements, means a lot coming from ppl who workout hard also and bust their butts in the gym too and also compete. long ways to go, but will just keep plugging away.

[dapack]

08May09
PM Workout
Shoulders
--1a. Barbell Press, 4 sets 8 reps
--1b. Rear Delts, 4 sets 10 reps
--1c. Side Laterals, 4 sets 10 reps
--1d. Dbl Press, 4 sets 10 reps

Arms
--1a. Barbell Curls, 2 sets 8 reps
--1b. Close Grip Benchies, 2 sets 8 reps
--1c. Dbl Curls, 2 sets 10 reps
--1d. Pushdowns, 2 sets 10 reps

Calves, Gastro

30mins LI Cardio

Said I would not workout the rest of the week, but I am pulling a 14hr shift at work and had a 2hr break in the middle so went over to the communtiy gym in the small town where my wife and I work out of. Def. starting to feel better, next week will be ready to start hitting it hard again. 2 weeks of being sick, funny thing is every year my wife and I get sick around the same time and it usually always last 2 weeks. Guess when it is high 80's one day and low 60's the next and low 30's at night probably to be expected. Went to the doctors and no "I DO NOT HAVE THE SWINE FLU", figured I would through that in, every is so paranoid ppls give my strange looks when i caugh.

[dapack]

11May09
PM Workout
Legs
--1a. Leg Press, 3 sets 10 reps
--1b. Stiff Leg Deads, 3 sest 10 reps
--2a. Leg Extensions, 3 sets 10 reps
--2b. Leg Curls, 3 sets 10 reps
Lunges, 2 sets 10 reps
Glute/Ham Raises, 4 sets 10 reps
Pistols, 2 sets 4 reps ( Sad I know got to start somewhere )

Calves, Soleus

Felt great, still a little sick, but it felt good to go into the gym and hit it hard, though I think I did a little to much, will find out on Friday when it is time to hit my legs again. Thanks to danp and cork for giving me ideas to add the glute/ham raises and the pistols.

[Cork]

Originally Posted by dapack

Thanks to danp and cork for giving me ideas to add the glute/ham raises and the pistols.

If you want more exercises to work up to full pistols, I can help you out. You'll be doing 1 legged squats with weight in less than a month.

[dapack]

12May09
PM Workout
Chest
Incline Dbl Press, 3 sets 10 reps ( Triple Drop each set )
--1a. Flat Dbl Press, 2 sets 10 reps
--1b. Flat Dbl Flyes, 2 sets 5 reps ( 4 sec negative, 6 sec hold on bottom )

Shoulders
Barbell Press, 3 sets 10 reps
--1a. Rear Delts, 3 sets 10 reps
--1b. Dbl Press, 3 sets 10 reps
--1c. Side Laterals, 3 sets 10 reps

Tricepies
--1a. Pushdowns, 3 sets 10 reps
--1b. Rev Pushdowns, 3 sets 10 reps

Calves, Gastro

Almost at 100%, intensity was there, dripping sweat all over the place during the workout. Took an ephedrine about 1hr before, dang I was flying around the gym.

[dapack]

13May09
AM Workout
Back
--1a. Pullups, 3 sets Failure
--1b. Dbl Rows, 3 sets 15 reps
Incline Barbell Rows, 3 sets 10 reps
--2a. Seated Rows, 3 sets 10 reps
--2b. Rev Lat Pulldowns, 3 sets 10 reps

Bicepies
--1a. EZ Bar Spider Curls, 3 sets 10 reps
--1b. Dbl Preacher Curls, 3 sets 10 reps

Calves, Soleus

[RAGEN2008]

Pull ups 3 sets to failure is 10, 5, 2 lol. Been busy at school semester is coming to and end its finals this week and next.

I'm finally over my 2 stage sickness, 1st week threw up and couldn't eat, 2nd week got a sinus cold and coughed a week straight, it all happened after I donated red blood cells lol.

How is your weight coming?

[dapack]

not to bad up to 203, hoping to get up to around 210+ in 6 weeks then start the contest cut. never been above 207 with less than 13% bf, so hopefully this bulk can pull it off.

[n88tr]

Be sure to take pics!

[dapack]

15may09
AM Workout
Legs
--1a. 1 Legged Leg Press, 10 sets 8 reps
--1b. 1 Legged Leg Extension, 10 sets 15 reps
--2a. Lunges, 5 sets 8 reps
--2b. Glute/Ham Raises, 5 sets 10 reps
--3a. Leg Curls, 5 sets 10 reps
--3b. 1 Legged Leg Curls, 5 sets 15 reps
Pistols, 2 sets 6 reps (Supported)

Calves, Gastro

Probably the hardest leg workout I have ever had, mulitple times just wanted to call it a quits and leave the gym. Hopefully I can come back on Tuesday and hit them again, legs, but will see. Need to learn, like always, to pace myself since I work my muscles every 4 days. Hard coming of being sick for 2 weeks, have all this pentup energy and just feel angry at the weights, LOL.

[n88tr]

Why do you say Gastro at the end?

What are Pistols?

What is the dog saying in your avatar?

[RAGEN2008]

Cool a few more pounds in a few weeks sounds like a good goal. How is the diet? What pounds are you going to cut down too?

My goal is to get up to 225 about 6-8% fat.

[dapack]

Originally Posted by n88tr

Why do you say Gastro at the end?Concentrating on my calves so I split them up between the Gastro and the Soleus and hit my calves everytime I walk into a gym

What are Pistols?
Got those from Cork and his log, basically a one legged squat, he put a link to you tube in his log on them, should be the last or second to last page.
What is the dog saying in your avatar?Silly human give me all your food or i will bite your knee caps off. ha, ha, ha!!!!

My calves suck big time and this seems to be helping. If you do not know sitting calf raises works your soleus, the smaller muslce that is behind and on the side of the Gastro, the main muscle you see in the calves. Standing calves exercises work the Gastro, by splitting it up and can work my calves, i feel, more often. Usually about 5 sets each time I work my calves

[dapack]

Originally Posted by RAGEN2008

Cool a few more pounds in a few weeks sounds like a good goal. How is the diet? What pounds are you going to cut down too?Trying something new this bulk, usually i set a certain cals a day and run it all week, this time I am doing High Cals (4,500+) on Legs/Back days. Medium Cals (3,500) on the other lifting days. Low Cals (2,800) on none lifting days.Really happy with my weight, just concentrating on my calves, back, and legs fo the comp. When done with the bulk will have around 18 wks to go from around 210 to 176, so i am sitting pretty good i hope. Really have to desire to get much bigger, weight wise, middle weight is the class i want to be in, so at the most maybe 215 at 12% bf, or that would be around 200lbs to be at the bf you want to be.

My goal is to get up to 225 about 6-8% fat.Dont know your height, but at my height, 5'8", if i got to 225lbs at 6-8 that is pretty huge. to be truthful at this time i would not like to get to that size, reason is in the first anser.

saf