Hi everyone need your help on how to bulk up fast...im 152lbs right now my target weight is 170...so i got miles to go t reach my goal..can anyone help me out..here's my data...
* Stats
.................................................. ........
:BODY PART : :
: Oct06 :May 2007 :
:Neck 13 : 15 :
:Chest 37 : 40 ::
:Waist 29 : 30 :
:Biceps 14 ½: 15.5 :
:Forearms 10 ¼ : 11.5 :
:Wrist 6 ½ : 7 :
:Hips 34 : 35.5 :
:Thigh 20 ½: 22.5 :
:Calf 13 ¾: 14 ½ :
:Ankle 8 ¾ : 9 :
:BW 130 : 148-150 :
==========================
*supplements: (current)
lean gainer instantized, amino 6000 weider, twinlab amino fuel2000(cut off)
* diet
meal 1
1 cup brab soup
3 egg white
1 fruit
meal 2
1 cup rice mixed with 2 whie eggs
1 luncheon meat
1 apple
meal 3
1 heavy meal
meal 4
1 cup rice
1 can tuna
1 fruit
meal 5
1 heavy meal
meal 6
1 cup soup
2 egg whites
*Cardio every day stationary bike only 15-30 min before workout with 5 min light stretching,
2 sets per body part warm up
workout program current(MAY)
DAY 1 Back/Biceps
Barbell Row
100 x 12
140 x 10
170 x 8
200 x 6
One arm row
50 x 15
70 x 10
100 x 8
120 x 6
Lat Pull (behind the back)
90 x 12
110 x 10
130 x 8
150 x 6 (spot reduction)
Deadlift
100 x 12
170 x 10
200 x 8
Hyperextension 3sets (body weight) x 15
Barbell Shrugs
100 x 12
150 x 10
200 x 8
250 x 6
Bent Over Dumbbell flyes
25(each DB on hand) x 3sets x 15
EZ Curl
50 x 12
70 x 10
100 x 8
Incline Dumbbell curl
3 sets of 25(each DB on hand) x 15
Preacher curl
50 x 12
70 x 10
100 x 8
DAY 2- OFF DAY
DAY 3- Chest/Abs
FB Press 100 x 12 warm up x 2sets supersets with flyes
Flat Bench press
150 -170x 12
170-200 x 10
200-220 x 8
240-250 x 6
Incline Bench
140 x 12
160 x 10
170 x 8
200 x 6
Decline Bench Press
100 x 12
140 x 10
170 x 8
Incline DB Press
50 x 12 (each DB on hand) x 12
60 x 12 (each DB on hand) x 10
70 x 12 (each DB on hand) x 8 (spot reduction)
Dips 3 sets BW x 12 - failure
Pullover
50 x 15
70 x 10
100 x 8
DAY 4 Legs
ATG Squat ("Ass to the Grass")
light weight only
70 x 15
100 x 10
150 x 8
Barbell Lunges 4 sets 100lbs x 8 no weght increase
Leg Press
100 x 15
150 x 10
200 x 8
220 x 6
Leg curl
70 x 15
90 x 10
110 x 8
Calf raise
250 x 4sets x failure
DAY 5-OFF DAY
DAY 6-Shoulders/Triceps
Military press
100 x 12
120 x 10
140 x 8
150 x 6
Side Lateral Raise
25 (each DB on hand) x 3sets x 15
superset w/ front raise
25 (each DB on hand) x 3sets x 8
Upright row
50 x 12
70 x 10
100 x 8
Lying Tricep Extension
40 x 12
70 x 10
100 x 8 (spot reduction)
One arm extension
25 x 12
35 x 10
40 x 8
Pushdown 3 sets 12 – 8
40 x 12
60 x 10
80 x 8
DAY 7-OFF DAY
i need ur suggestions guys...i've been using this workout program for 6weeks already. i gain 2pounds and my strenght really improved..but im planning to change it..so any help about the program, my diet and supplements? am i lifting too much? tanx a lot guy's please leave your comments... | 
