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Cephas
09-04-09, 5:03 pm
Whats up Animals. This is my journey to bulk to 200lbs. Hopefully I can get some tips and maybe even help some of yall out through this log. Heres how it stacks up:

Im 19 years old weighing 166lbs. I am about 5'7"ish and i'll be stickin to the old school basics. A four day split, based on my work schedule (24 on, 48 off) and i'll be lifting on my off days and resting on my work days. I'll also be taking Pump, Flex, M Stak, and Real Gains.

Day 1 is always legs. Starting the week with my weakest point is the strategy here. I used to try to squat big and improperly because of my big ego, but now I have lightened the weight a good bit to get the proper depth, breaking parallel. Im excited and I look forward to the feedback. I'll be doing leg day today so give me a bit and i'll let yall know how it went...

Cephas
09-04-09, 8:29 pm
Alright gents, had a pretty good leg day. Looked a little like this:

Squats
185x8
195x8
205x8

Leg curls
65x12
70x10
70x9

Leg extensions
90x12
90x12
95x15 (I cheated a bit)

Calf raises
3 sets of failure at 225

That's about it. Like I said, I leave my ego at the door and squat right so me and that 205 threw down..

mcbeast
09-04-09, 8:33 pm
Good work. Im subbed.

Will you be working with Incline bench, and deadlifts as well?

Cephas
09-04-09, 8:38 pm
Oh yea! Inclines are first on chest day and deads are first on back day. But tomorrow I gotta work so i'll be doing chest and triceps not tomorrow but Sunday.

Cephas
09-07-09, 6:30 pm
Sorry guys, I had to work overtime yesterday. 48 hours straight with only 24 off. So I did chest and tris today and tomorrow I gotta work. Hopefully back and bis will come wednesday and shoulders and traps will come thursday. Anyways, here's chest and tris:

Incline
145x8
155x8
165x7

Bench
165x8
170x8
180x8

Close grip bench
135x10
140x10
145x10

Incline skulls
55x10
65x10
70x10

Felt pretty good today. Broke personal records on all lifts so hopefully I can keep the ball rolling..

Durrikan
09-07-09, 7:20 pm
some solid numbers there lil bro...you are on the right track keep it up and keep it coming

btw welcome to the forum

Cephas
09-07-09, 10:44 pm
I appreciate that! I just wanted to show yall my diet too. Basically this is what I eat everyday. Of course, my goal is to bulk up to maybe 190 (200 would be nice) while trying to stay semi lean. Here it is:

meal 1-eggs and oats
meal 2-chicken and brown rice
meal 3-protein shake
meal 4-tuna with mac and cheese
meal 5-chicken and brown rice
meal 6-tuna with mac and cheese
meal 7-protein shake
A can of fruit is also thrown in there somewhere..

All this comes to about 3250 calories, 338.5g carbs, and 249g protein. What do yall think? I said before, I take m stak, pump, flex, and real gains. I use half a serving for 1 real gain shake so by the time I have meal 3 and 7, it equals 1 full serving of real gains. Basically i'll keep eating this til I quit gaining, then I will up the calories by 500 when I stop gaining. so how does it look fellas? Any good? I try to limit junk food and I drink about a gallon of water a day.

Also, I dont do abs. Would doing abs keep my mid section a little leaner? I aint scared of a little fat, I was just wondering.. Id like to add that I dont do cardio either.

Cephas
09-09-09, 5:46 pm
Here's how today looked:

Deads
240x8
225x10
235x10
ON these, the first set was sloppy and my back was way rounded, so I lowered the weight to focus on better form. Chest out, back straight, with the bar going parallel with my shins. It felt way better..

pulldowns (close grip supersetted with wide grip)
90x12
100x12/6
105x12/6
These had my lats pumped more than I have ever felt. I only supersetted the last 2 sets.

BB rows
135x12
145x12
150x10

DB hammer curls
35x10
35x8
35x8

BB curl negatives
115x6
My arms felt like they were gonna explode

Today felt really good. Doing those deads with the right form felt awesome, I felt it in my back as well as in my thighs. Anyways, tomorrow is shoulders/traps/forearms.

BubbyLight
09-09-09, 5:55 pm
get em. im subbed for this.. good work catchin urself on the form

Cephas
09-09-09, 6:10 pm
Thanks man. Just tryin to do my thing without breakin or pullin anything

Cephas
09-10-09, 5:48 pm
Shoulders/traps/abs

Seated military press
115x8
120x8
125x8

DB rear delt flyes
10x12
10x12
10x12

side laterals
20x12
20x12
20x12

shrugs
225x35
225x25
135xfailure

Then I did a little ab work. One question though, on shrugs is it better to have a weight you can do with a good range of motion or have a heavy as crap weight that you have to throw a little body into it to shrug it?

Cephas
09-12-09, 5:56 pm
Today we destroyed our legs:

Squats
190x8
200x8
210x6
On 210, I only got it 6 times, so I took a few seconds and did it 1 more time, then I took a few more seconds and got it up 1 last time for a total of 8 reps. But now I have something to work to. Next week i'll get 210x8. I also did a 225 single.

leg curls supersetted with stiff leg deads
70x12 135x12
70x10 150x12
70x8 150x10

leg extensions
90x12
90x12
100x15 (I cheated a bit again)

And finished it off with some calf work. I tell ya what, if you aint squattin ATG, you're not squattin. There's a BIG difference! Tomorrow we're gonna hit chest. Also, will yall give me a little feedback with my diet a couple of posts up? Thanks fellas

Durrikan
09-12-09, 6:24 pm
solid leg workout lil bro...keep it up

RighteousDude
09-12-09, 6:29 pm
Then I did a little ab work. One question though, on shrugs is it better to have a weight you can do with a good range of motion or have a heavy as crap weight that you have to throw a little body into it to shrug it?

Form over function - the weight will come and less likely to injure oneself. But that's me.

Keep at it.

Peace.

mcbeast
09-12-09, 8:24 pm
Form over function - the weight will come and less likely to injure oneself. But that's me.

Keep at it.

Peace.

Eh..

Powershrugs been proven to pack on the mass.

http://www.youtube.com/watch?v=v7oVLXzpqt0

Cephas
09-13-09, 4:21 pm
Im gonna try those power shrugs.. Anyways here's chest:

Bench
180x8
185x8
190x6

Incline
135x8
145x8
155x7

Incline Flyes
35x10
35x10
I was gonna do another set but instead I just did a set of front plate raises just to feel if it would work the upper chest a little. But thats it. Heavy, low volume training for the bulk. But I feel bigger and stronger than ever before.

mcbeast
09-13-09, 4:37 pm
Big & Strong is Good! Keep up the hard work.

Cephas
09-14-09, 1:05 am
Thanks for the encouragement!

Cephas
09-15-09, 3:48 pm
Today was an awesome back day:

Deads
235x8
245x8
255x8
Better form..

Close grip pulldowns supersetted with wide grip pulldowns
100x12/10
100x12/8
100x12/6
Man I felt like I could fly away. I love this superset.

wide grip rows
135x12
140x10
145x8

shrugs
185xfailure
185xfailure
200xfailure
Much stricter, much better.

Thats all folks. I felt really good, just need to eat more. But its goin well..

Cephas
09-16-09, 6:44 pm
Here is how shoulder day went:

Standing 1 arm DB press
40x8
50x8
50x7

Rear laterals
15x12
15x10
15x10

front barbell raises
30x8
30x8
30x8

Then finished with ab work. Quick question, how much would dropping everything to 3x6 on major lifts and 3x8 on supplemental lifts effect muscle gains? I know Its more of a strength gaining rep scheme but would significant muscle mass be gained as well? Thanks fellas

Cephas
09-18-09, 5:21 pm
A bit of legs:

Squats
190x8
200x8
210x8
Got it this week!

Leg curls
70x10
70x8
70x8 with drop set to 45x10

Leg extension
100xfailure
100xfailure
115x10

Then finished with abs and calves. Good workout

Cephas
09-19-09, 5:24 pm
Today's chest day:

Bench
180x8
185x8
190x8
Last set went up from last week's 190x6

Incline
135x8
145x8
155x8
Again, last set went up from last week's 155x7

Incline flyes
30x10
30x10

Felt really good today, had a nice pump with some good numbers..

mcbeast
09-19-09, 6:19 pm
Good progress!

Cephas
09-21-09, 7:31 pm
Good progress!

Thanks man! I decided to switch back day of for the sake of variety:

Wide grip pulldowns supersetted with narrow grip pulldowns
100x12/10
100x12/10
100x10/8

hang cleans (I officially love these)
135x8
135x8
135x8
I need to up the weight but these were pretty fun

DB rows
50x12
60x12
70x12

BB shrugs
205x20

DB shrugs
70x25

slightly bent over shrugs
70x30
I liked these also

I just wanted to change it up a bit and see different angles for the shrugs. I think I might stick to this for a little while. Current weight: 170