CTK's log: bulkin up

[Cool The Kid]

New goals: To be able to do the following lifts, 5 reps, 3 sets back to back:
Squats: 315#; Deadlifts: 315#, Bench: 225#

Currently at 295 for squats + deadlifts, 205 for bench as of 11/10/9.

Also to keep my weight around 180#. Currently at 185 as of 11/10/09, down from all time high of 210 in June or so.

I did this Tuesday

Squats: 5 x 145, 165, 195, 215, 235
Bench: 5 x 135, 145, 155, 165, 175
Rows: 5 x 95, 105, 115, 135, 145 (too much, form was going, gonna end at 135)
Dips/Chin ups: 3 x back to back sets of 10
Weighted sit ups: 3 x 10 w/25# weight

Debating on whether or not to even do cardio as time is limited + I have a naturally fast metabolism....

I am definitely beat after work outs and able to move more weight but what's the purpose of only doing 5 reps vs 8-10 in this routine?

[sn0man]

for strength 5 is good, size is 8-12
my strength went up on a program like that but my size really took off when I made it 1-2 body parts a day, I was told the 3 groups you can NEVER do on the same day for max size are back chest and legs
IE squats bench and rows on the same day :sadcam:

[Cool The Kid]

for strength 5 is good, size is 8-12
my strength went up on a program like that but my size really took off when I made it 1-2 body parts a day, I was told the 3 groups you can NEVER do on the same day for max size are back chest and legs
IE squats bench and rows on the same day :sadcam:
I'm still confused as to how size and strength are separate entities... if someone can bench 225# they are gonna be huge no matter how they got there. (not to be antagonistic or defensive, I'm really trying to get a solid routine together)

Freshman yr of college I really think I put on like 15# of lean muscle, all upper body, doin a real basic 1 part per day routine. I would do chest/tri one day, rest, back/bis the next day, rest etc. I might just go back to that and add a leg day, and go back up to like 8 reps

I hear a lot of conflicting info, just lookin for real info

[Cool The Kid]

http://www.bodybuilding.com/fun/hale6.htm

^^^Good shyt

Now I know how I can do it... for squats, deadlifts etc I will keep the reps low + the weights high

Bench, rows, arm **** I will keep the reps around 8 and do what I can... and break each body part up on separate days

So day 1 would be legs/lower back, day 2 rest, day 3 will be chest/tris, day 4 will be upper back/biceps and I can do cardio on the weekend or w/e

Cool

[andre patton]

i do a modified bill starr 5x5 program. i can send you my routine, if you'd like.

the whole size v strength debate when it comes to reps really doesnt apply to your average gym goer. they dont start to separate themselves until you get into bodybuilding or power lifting.

for the 99 percent of us that dont compete...just focus on form and increasing your numbers every week. as you lift more weight, and eat lots of food, you will get stronger and bigger...no question.

[Cool The Kid]

i do a modified bill starr 5x5 program. i can send you my routine, if you'd like.

the whole size v strength debate when it comes to reps really doesnt apply to your average gym goer. they dont start to separate themselves until you get into bodybuilding or power lifting.

for the 99 percent of us that dont compete...just focus on form and increasing your numbers every week. as you lift more weight, and eat lots of food, you will get stronger and bigger...no question.
Yea send me that routine boss. I like this thing I have goin on now though, I wanna keep it goin for at least a month

[andre patton]

i took the basic 5x5 routine, and added extra lifts for a 5 day lift schedule. if you're gonna do something similar be prepared to eat and sleep 20 percent more than you do already. the number posted is my heaviest set (what i ramp up to) as of last week.

mon
squat: 255lbs 5x5
bench: 255lbs 5x5
bb row: 190lbs 5x5
arnold: 85lbs dbs 2x6-8

tues
dips: body weight + 85lbs 2x6-8
clean and jerk: 135lbs 2x6-8
skullcrusher: 115lbs 2x6-8
ez bar curl: 125lbs 2x6-8

wed
front squat: 225lbs 4x5
incline: 220lbs 4x5
deadlift: 320lbs 3x5
wide lat pulls: 270lbs 2x6-8

thur
db bench: 105dbs 2x6-8
pullups: body weight +25lbs 3x10
close grip bench: 205lbs 2x6-8
db curls: 65dbs 2x6-8

fri
squat: monday + 5lbs
bench: monday + 5lbs
bb row: monday + 5lbs
shrug: 270lbs 2x6-8

[Cool The Kid]

Damn u lift every day? What about recovery?

[Diggy_Dat_Niggy]

checks in

[andre patton]

Damn u lift every day? What about recovery?

i lift 4 or 5 days a week.

recovery isnt much of an issue cause i eat almost 1000 calories above maintenance and i sleep for about 10-12 hours each night. most people base conventional recovery knowledge on 7 hours of sleep per night.

plus i do take a week off every couple months. i'm well versed in the signs of overtraining and if i ever noticed any i would slow down.

[4north1side2]

Yeaaaaaaaaah, do the damn thing man!

[Cool The Kid]

OK I went today, heres what I did

Squats: 5 x 145, 165, 195, 215, 235 (beast mode, goin up + 10 on everything next week)
Military press (on a stupid azz machine, nothin else was available): 5 x 65, 75, 85, 95, 105, 115 (they were too easy, lookin to do it w/free weights)
Deadlifts: 5 x 135, 145, 155, 165, 175 (I think, I might have went up to 185... deadlifts are a lot easier actually letting the weight rest on the ground between reps)
Dips: 3 x 11 (w/e)
Chinups: 1 x 12, 1 x 10 (I was dead by then)

Gonna do cardio + little core exercises tomorrow (situps, good mornings etc)

I feel fat

[Cool The Kid]

Yeaaaaaaaaah, do the damn thing man!
Thx

[big bun]

for strength 5 is good, size is 8-12
my strength went up on a program like that but my size really took off when I made it 1-2 body parts a day, I was told the 3 groups you can NEVER do on the same day for max size are back chest and legs
IE squats bench and rows on the same day :sadcam:

I do chest and back on the same day and I'm straight.

[Cool The Kid]

I do chest and back on the same day and I'm straight.
I made huge gains doin chest + upper back on the same days starting out.... no joke I think I put on like 30# of muscle my first year of lifting

[andre patton]

Deadlifts: 5 x 135, 145, 155, 165, 175 (I think, I might have went up to 185... deadlifts are a lot easier actually letting the weight rest on the ground between reps)

yup, thats actually a proper deadlift. the weight should be dead (hence the name) after every rep. that touch n go or bouncin the weight shyt is for the birds. what i do is pull, drop, regrip, pull again that way i make sure the weight is dead after every rep. essentially my regrip is just taking my hands off the bar and grabbin it again real quick.

also, fyi, a 6 week "bulk" or whatever then a cut right after wont be the most successful. a successful bulk usually last months, up to a year...then you need to maintain that weight/size for awhile...at least months...before you decide to cut.

if you just do a bulk then jump right into a cut you're going to lose some of that muscle you just gained.

what i would do instead, if i were you, is eat a slight caloric excess (just 100-200 calories above maintenance) and shoot for 50 percent of my calories to come from protein. thats the best way to just add lean muscle and as you add lean mass your body fat percentage drops, obviously. you'll probably even find yourself cutting fat, while still getting bigger and stronger.

[Cool The Kid]

Feeling sick.... seems like every time I go drinking the temp drops & I get a sore throat

Doin my Tuesday routine tonight, was lookin to add 10# to everything but I think I will hold off on that till Wednesday.

[Cool The Kid]

Feeling sick.... seems like every time I go drinking the temp drops & I get a sore throat

Doin my Tuesday routine tonight, was lookin to add 10# to everything but I think I will hold off on that till Wednesday.
Never went, just gettin over a cold. Feel good enough to try the 10# on top of everything Friday night

[Cool The Kid]

Got in Sunday. Took the girl working out too

Weighted decline situps: 3 x 10 + 25#

Routine was fukked up cause there were 8 dudes all doing half squats w/like 400#

Bench: 5 x 145, 155, 165, 175, 185... felt good to throw the 2 25s on at the end
Squats: 5 x 165, 185, 205, 225, 4 x 245... will belt out last one either tomorrow or Wed.
Rows: 5 x 95, 105, 115, 125, 135... better, kept form in check
Dips: 3 x 10
Machine curls (curious, my gf used it and I wanted to try it): 10 x 115, 8 x 125, 6 x 135... machine is bullshyt SMH

Legs are def. gettin hit hard, they are tingling today. But I don't think I'm hitting my upper body hard enough. I know I'm pushing though cause 185 is definitely my 5RM on the bench.

Can anyone recommend some good whey proteins with creatine pre mixed in?

[4north1side2]

Got in Sunday. Took the girl working out too

Weighted decline situps: 3 x 10 + 25#

Routine was fukked up cause there were 8 dudes all doing half squats w/like 400#

Bench: 5 x 145, 155, 165, 175, 185... felt good to throw the 2 25s on at the end
Squats: 5 x 165, 185, 205, 225, 4 x 245... will belt out last one either tomorrow or Wed.
Rows: 5 x 95, 105, 115, 125, 135... better, kept form in check
Dips: 3 x 10
Machine curls (curious, my gf used it and I wanted to try it): 10 x 115, 8 x 125, 6 x 135... machine is bullshyt SMH

Legs are def. gettin hit hard, they are tingling today. But I don't think I'm hitting my upper body hard enough. I know I'm pushing though cause 185 is definitely my 5RM on the bench.

Can anyone recommend some good whey proteins with creatine pre mixed in?

Your getting strong!

[andre patton]

dont forget your first set is just a warmup set. and your 2nd set should be relatively easy as well. you dont want to actually have to work on your first couple sets cause it might take away from your heaviest set of 5.

i usually do something like...
set #1 = 135lbs
set #2 = (average of set #1 and set #3)
set #3 = (set #4 - (10 to 15% of set #5))
set #4 = (set #5 - (10 to 15% of set #50)
set #5 = heaviest set

so for instance like this week on bench i did:
set #1 = 135lbs
set #2 = ((135lbs + 200lbs) / 2 ) = (335lbs / 2 ) = 170lbs (make the bigger jump between sets 1 and 2 than 2 and 3 if need be)
set #3 = (230lbs - 30lbs) = 200lbs
set #4 = (260lbs - (10 to 15% of 260lbs)) = (260lbs - 30lbs) = 230lbs
set #5 = 260lbs

writing the formulas out is much more complicated than just doin it in your head at the bench.

[Cool The Kid]

^^^True true. I like to just go up either 10# or 20# between sets as its easier to keep track. I will keep the first 2 sets lower as I progress though

Def. thinkin about stayin on this weight level for an extra week, I'm goin to the gym tonight hopefully... there's no way I can throw an extra 10# on my squats indefinitely.

[Cool The Kid]

Went ystrdy

Squats: 5 x 145, 175, 205, 225, 245... def. gonna do a more linear progression next week, like 135, 155, 185, 215, 245. There's no big difference between 225 & 245 and I almost died on my last set
Standing military press: 5 x 25/hand, 30/hand, 35/hand, 40/hand, 45/hand
Deadlifts: 5 x 135, 145, 165, 185, 205... no problems
Dips: 3 x 10
Standing curls: 10 x 40, 50, 60

I feel stronger.

Still lookin for a good all in one supplement if that exists.

[andre patton]

what you mean by "all in one supplement" like one that contains both protein and creatine?

it probably exists...but you would be better off just buying straight up creatine monohydrate. i buy like a 5 month supply for 30 bucks, and add a teaspoon in my protein shakes. you're going to be paying 2-3x more than that just to save yourself 10 seconds.

[Cool The Kid]

what you mean by "all in one supplement" like one that contains both protein and creatine?

it probably exists...but you would be better off just buying straight up creatine monohydrate. i buy like a 5 month supply for 30 bucks, and add a teaspoon in my protein shakes. you're going to be paying 2-3x more than that just to save yourself 10 seconds.
I have creatine now and it gives my shakes an awful texture (though I admit, I used to put way too much in. Like 2 tablespoons). I will cut it down and see if that helps.

Went today:

Squats: 5 x 135, 155, 185, 215, 245... much easier. With that progression I def. feel comfortable throwing another 10-20# to my last set
Bench: 5 x 135, 145, 155, 165, 185... should be ready to move up in the next week or so. 200 here I come!
Bent Rows: 5 x 95, 105, 115, 125, 135
Dips: 3 x 11, alternated w/this foine honey, was scared my girl would come thru + think I was flirting
Standing curls: 10 x 50, 10 x 60, 8 x 70

We're moving!!! I was def. the weakest dude in there today. Kinda hurt, but not really cause most of the dudes there had chicken legs :smh:

Feels good to get to the gym 3x a week.

I have a dull pain in my right arm... hope it goes away before Sunday. Time for a shake.

[Jerry McGuire]

CTK, what's your height/weight?


I'm in the process of bulking right now too.... Cytogainer has been really good for me as a protein/creatine supplement. Gone from 131 in November to 155 right now.

[Cool The Kid]

CTK, what's your height/weight?


I'm in the process of bulking right now too.... Cytogainer has been really good for me as a protein/creatine supplement. Gone from 131 in November to 155 right now.
5' 10", 180-185 but honestly I don't know where the weight is. I prob look like maybe 155-160#; I do have somewhat big legs though

I got Cytogainer last week. Gonna throw together a shake now. LMAO @ 4 scoops a serving, that's 10 servings in a $30 can.

I went today. Guys, eating + not going to the gym w/a hangover is so key. I was out till 4 AM last night and thought goin in today was a smart idea. I think all I had to eat before I went in was some Nilla wafers and half a bowl of pasta.

Squats: 5 x 135, 165, 185, 215, "5"x 255... last set was rough. Def. didn't go down the whole way, very disappointed in myself. I can do it; just gotta go a little easier starting out.
Bench: 5 x 155, 165, 175, 185, 2 x 195... I'm a stupid ass. Next week I will def go easier on the last few sets, 195 will be no problem.
Bent Rows: 5 x 95, 105, 115, 125, 135
Dips: 3 x 11
Standing curls: 10 x 40, 50, 60... was so bummed by now, I just wanted to get **** over with.

I got a ****ed up work schedule this week, and I'm just disappointed as hell from today... not gonna get back in till Wed.

Aside from just eating, is there anything u guys do to get ur energy up before a lift? Main roadblock today was just feeling so sluggish. I'm still tired, a meal + protein shake later.

[4north1side2]

Aside from just eating, is there anything u guys do to get ur energy up before a lift? Main roadblock today was just feeling so sluggish. I'm still tired, a meal + protein shake later.

A banana, water, lots of stretching and Gucci Mane does the trick for me. Usually if you know it's going to be a shytty day before you lift, it's going to be a shytty day.

[Cool The Kid]

A banana, water, lots of stretching and Gucci Mane does the trick for me. Usually if you know it's going to be a shytty day before you lift, it's going to be a shytty day.
Yea that shyt was the worst man. Really bummed me out as it was a day I was supposde to move up in weight. I need rest

[Cool The Kid]

BROOKLYN WE GO HARD

Went today

Weighted situps: 10 x 25, 11 x 25, 12 x 25
Standing military press: 5 x 40, 50, 60, 70, 80 (can do 90)
Squats: 5 x 135, 155, 185, 215, 255 all the way down no problem!!!!
Dips: 3 x 12
Deadlift: 5 x 135, 155, 165, 185, 215
Chin ups: 2 x 8 (I was beat plus if I dont do chin ups regularly I cant do them)

UUUUUUUUNNNNGGGHGHHHGHH

Can't WAIT to get back, today was a great day

Got to admit though, I'm usin Cytogainer so I might be gettin that little creatine puff up

But I have half doses... its like 1.5 g in my shake and I have one maybe every 2 days. Gotta step that up. Feel good tho

[Cool The Kid]

Should I do cardio too??? HIIT once a week? I have no problems with runnin for half an hour & keeping up my caloric intake

[andre patton]

if you want to maintain cardiovascular health then go ahead. its not gonna help you bulk up tho. honestly, i would probably skip it.

[Cool The Kid]

Got back from a cruise Thursday. Still worked out on their shytty azz machines. My girl and I took some pictures... my face is getting round :( I haven't been doing ANY cardio, so I hit the treadmill twice last week. Maybe its in my head but the cardio helped; that + stomach exercises brought my abs back into view again. I'm gonna try my hardest to get to the gym 3x/week and def. run 2-3 miles once a week (most likely Sat. or Sun). I'd rather take longer to bulk than get fat, I've never been fat in my life.

Anyways I went yesterday, I'm only gonna post #'s from the last set:

Bench: 5 x 195, yea I went down but it was pretty easy; I was doing 5 x 205 on the shytty machine on the ship
Squat: 5 x 255, no problems, I think I'm ready to throw on another 10# on the last set
Rows: 5 x 155, way too much. Forgot how high I was supposed to go and went for it.
Dips: Set of 10, 11, 12, again no problems.
Standing curls: 10 x 70, took my time but pushed them out.

I think I'm gonna make a spreadsheet to take to the gym so I can track my shyt and not forget what exercises to do.

[Cool The Kid]

Went yesterday... hurt my back squattin 265, got all 5 done though but I'm gonna chill w/that. Switchin to leg press, gonna see a doctor and just do back extensions and see if my shyt gets better. Kinda sad :(

[4north1side2]

Take your time, your doing good...Looking at your lifts your nearly stronger than me now.

[Cool The Kid]

Take your time, your doing good...Looking at your lifts your nearly stronger than me now.
Gettin there man. Just gotta stick with it and work on my form. I wish our gym had a mirror by the squat rack.

My back feels a lot better than it did this morning. Still gonna hold off on squats this week and just work on my back and legs separate. Squats were my favorite lift though :(

[Cool The Kid]

Back healed up

Squat: 5 x 265
Bent rows: 5 x 135
Bench: 5 x 205 :scheme:
Dips: 3 x 12
Standing Curls: 10 x 70# (last set of 3)

:sadcam:

[Cool The Kid]

So in a month and a half I put

30 pounds on my squat
30 pounds on my bench :ohmy:
40 pounds on my deadlift :sadcam:
10 pounds on my standing curl...

...but 0 pounds on my damn bent rows. My biceps are gettin stronger but my lats are fukkin peaked it seems like. I'm gonna alternate standing curls every other workout with wide grip pull ups to get my lats stronger. Matter fact I think I will alternate close grip chin ups with wide grip chin ups and just do away with standing curls. Go big or go home! Establish a strong core and baseline strength and trim it all up later.

Can't wait till I'm comfortably squatting 300# and benching 225, just maintaining and trimming. Gonna go for a run + do some core **** now.

[Cool The Kid]

Did good mornings, weighted sit ups and ran

My gf held me up so I lost my hype energy... plus I'm wildly out of shape I guess... couldn't run for more than 15 minutes

[HarlemAL82]

Keep it up my dude. The weather is f^ckin making me lazy.

Yo dre or Diggy give me some of the best 5x5 workouts(for Mon WED FRI).

[Cool The Kid]

I used to get frustrated about not makin any kind of progress or getting stuck....

But I think back to when I started lifting in like 2002

No squats, no deadlifts... my only point of reference back then was my weight (prob like 135#) and my bench. I would start on the bench at 95 pounds and work my way up. I remember how big of a deal it was for me to start my bench sets at 135# :laugh: I would only ramp up to maybe 155-165# tops and that was a big deal...

Now I am on track to prob. be finishing my bench sets at 225# by the end of the summer no problem. Hopefully by the end of the year I'll be squatting 300# no problem. 7yrs is a long time and I def. should have made more progress but u know how it is... I stopped lifting weights for like 2-3 years. But its cool to think on how far I've come.

[Cool The Kid]

Went yesterday

Squat: 5x265
Bench: 5x205
Rows: 5x145
Dips: 3x12
Curls: 10x70
Weighted situps: 3x12x25#

I have my squat form down now I think. I just try to keep my whole back straight. Makes it a lot easier too. Comin up on the bench is not hard either, I really think I will be at 225 by the end of the June. Biceps and upper back are the weakest links for sure even though my lats are looking crazy. Also no homo these love handles are killing me... to do cardio how I wanna I would need to be in the gym everyday though. I had Yodels for a snack at work today :(

[Cool The Kid]

Went today

Squat: 5x265
Military Press: 5x100
Deadlift: 5x215
Dips: 3x12
Weighted situps: 3x12x25#

Just realized I didn't hit my biceps up. Everything was easy today, I'm ready to do 275# on the squats. Gotta really hit up my fukkin lats and biceps, my chest/triceps are in beast mode over them right now. Also I weighed myself at the gym... look @ my numbers... I'm 5' 10" and I weigh 195# :sadcam: Def. gonna HIIT it up

[the bossman]

how's your form on the military press

[Cool The Kid]

MP form is good I think, how could u mess that up though

What can I do to strengthen my biceps/upper back

[Cool The Kid]

Went ystrdy

Squats: 275x5 (+10)
Bench: 215 x 2.5
Rows: Same fukkin 150x5
Dips: 3x12
Standing curls: 10x70

I gotta get my fukkin rows up. Energy was low last night. Not gettin enough sleep. Gonna run and do core stuff tonight hopefully.

[Cool The Kid]

Went Saturday

Squats: 5 x 275
Standing press: 5 x 100
Deadlifts: 5 x 215 (ready for 225)
Dips: 3x12
Wide grip pull ups: 3x9

Yo my gf's dog is drivin me nuts, it keeps jumpin off the bed at night cause it thinks it hears mice

I had to grab it by the neck like 'YO CHILL OUT B'

Cuttin into my sleep + lowerin my energy.

I fixed my bike up so I'm gonna do that for cardio instead of runnin. Laps at the park = interval trainin. I do like 3 laps which is 30-35 minutes, which is a little much for bulking but I will eat to compensate. Plus I wanna get back down to my peak lap times (about 9-10 minutes, avg of like 16 mph on a bike w/hills and shyt, not bad) and build my endurance back up. Hopefully I can progress in both areas

[4north1side2]

You have made great gains.:thumbsup:

[Cool The Kid]

Still goin. Gettin fukkin fat, 200+ fukkin pounds. A yr and a half ago, I was 165#. Granted I was nowhere near as strong but I was in much better cardiovascular shape + much leaner

But at the same time, I like getting stronger. Today I finally completed 5x215 on the bench. Squatting 5x275 is a cakewalk and I think my form is really good. But I feel fat... no homo

Anyways here's where I'm at today

Squat: 5x275
Bench: 5x215 (finally. Been workin up to it. 225, I seeee youuuuuu)
Rows: 5x150
Dips: 3x13 (keep in mind I weigh 200# now, as far as I'm concerned these dips are weighted lol)
Curls: 10x60, 70, 7x80

[Cool The Kid]

So cardio weak. Ran, did intervals.... 5 minutes to warm up, then 7 mph/5 mph intervals as such in minutes... 1.5/3.5, 2/3, 1.5/3.5. I was drenched in sweat + didn't get the runner's high I used to.