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Here Comes The Bulk...12876

KalletSc private msg quote post Address this user
So, after slamming nearly 500 beers over the course of a 3 month period...I decided enough was enough. I gained from a super lean 167 to a bulky 177-180. Over the past 4 weeks, I cut super hard back to 170lbs, ditched the alcohol, and prepared for my vacation this January.
If any of you follow IFBB physique, GNC brochures, or adidas...you may be familiar with a new pro named Josh Reid. Well Josh Reid just happens to be a member in my gym and serves as my inspiration to continue my goals to become a solid physique competitor. According to one of my old threads, some members on the forums said I lacked the mass...so after a little thought it's time to grow. Within the next week here I will begin reverse dieting and beginning a new bulking routine to promote a solid mix of hypertrophy and strength gains. Suggestions are welcome, let's go.
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KalletSc private msg quote post Address this user
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This is where I stand after dropping the booze, losing the water weight from dining hall foods (since I'm on break), and cutting super hard.

Weight: 170-172lbs
Bodyfat: Not sure...maybe 8-10%
Max Lifts: 290lb bench, 460lb deadlift, and a 365lb squat.

Waist measurement of 31inches, chest measurement of 46in.

Goals: achieve a physique this lean at 178-180lbs (long term). 405 squat, 315 bench, 500lb deadlift...lifts by the summer-mid summer.
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FiremanSi private msg quote post Address this user
Great physique, good lift numbers man. Keep the drive going you'll get there for sure.
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KalletSc private msg quote post Address this user
Thanks Fireman I appreciate it alot, I think I've read a little on one of your logs as well, keep the drive alive.
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KalletSc private msg quote post Address this user
Okay so basically, this is what I am thinking of running..Pull/Push/Legs/Pull/Push/Legs/Off then repeat. I really enjoy going six days straight then taking sunday off just to focus on winding down/recovery.

Overall, I plan to focus on a mix of strength and hypertrophy. I love being able to put up solid lifts for my weight.

Monday-Pull Strength
Deadlift Sets-2x6 warmup sets. Then 3x5 (same weight ea. set)
Barbbell Rows: 3x5
Weighted Widegrip Pullup: 3x5
T-Bar Rows: 3x8
Face Pulls: 4x8-12
Dumbbell Pullovers: 3x8-12
Barbbell Curls: 3x8-12
Dumbbell Hammers: 3x6-10
Unweighted Pullups: 100 reps total (varying grips)
2 Arm-Dummbbell Rows: 5x 12 (Slow Reps)

Notes:
-Lats are a strongpoint and back thickess is my focus
-I am used to very high volume for my back.

Push-Strength (Tuesday)
Barbbell Bench Press: Warmupsets 3x6...Strength Sets of 3x3+ a heavy single
Standing OHP: 5x5
Dumbbell Bench Press: 4x6-10
Dumbbell Shoulder Press: 4x6-10
Incline Barbbell Bench (hard squeeze at top) 4x8-12
Flye/Crossover movement: 3x12-15
Seated lateral Raises: 3x8-12 (slow negatives)
Close Grip Bench: 2x6-10
Varied Cable Extension movement: 3x12-15
Varied extension (like overhead of skullcrusher) 2x10

-Chest and shoulder hypertrophy are important. My tris are well developed.

Leg Strength:

BB Squat: 2-3 warmup sets. 3x5 Lowbar Barbbell Squat to parallel.
Barbbell Squat Hypertrophy: 6x10-12: Hi-Bar ATG/Narrow Stance.
Smith Machine Hack Squat: 3x 10-12
Seated Leg Curls: 4 x 12-15
Leg Extension 4 x 15
Leg Press: 2x8-12..Narrow Stance
Assorted calve workouts for a total of 8 sets.

-Focusing on developing a strong quad sweep and squat strength
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KalletSc private msg quote post Address this user
Notes: Okay you guys are probably looking at that sample routine and thinking...this kids an idiot for that high of volume because that's only 3 out of 6 days. Monday-Wednesday I completely pound myself....my workouts on Thursday-Saturday are more "Tapered down" in terms of intensity and volume. The following three workouts will be more based around speed work/isolation movements although I will still hit a solid compound obviously. You may notice that I placed deadlift on back day...By including a slight amount of legwork on pull-day, I will be hitting my legs roughly 3x a week...this is an area of my physique i want to increase. I'm about to give sample workouts for thurs-sat, stay tuned.
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KalletSc private msg quote post Address this user
Thursday: Pull Hypertrophy
WARMUP: 4x3 BB speed rows.
Single Arm DB Row: 5x6-10
50 Pullups total...varied grips.
2x 12-15 straight arm lat pulldowns
3x 10: Cable row Variation
DB Rear delt flyes: 3x 10-12
DB shrugs: 4 x 10
Bicep DB Curls: 3x6-10
Concentrated curl variation 3 x 8-12

Friday: Push Hypertrophy
BB Bench Speedwork: 4x3
Weighted Dips or decline bb bench 4x8
Arnold Press: 5 x 8-12
Incline Db Press: 4x10
Flye Movement 2x 12
1 x Pushups to failure
4 x 8-10 Triceps Pushdown movement

Saturday Leg Hypertrophy:
4x3 BB Speed Squats from a box
5 x 8-12 BB Front Squat
5 x 20 BB Back Squat....literally pause at the bottom.
3 x 15 Back Extensions
DB Lunges: 4 x 15
6 sets of calves.

soo yeah any critique is welcomed. enjoy.
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FiremanSi private msg quote post Address this user
That's some amount of volume bro.
Leg day looks a killer !!
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KalletSc private msg quote post Address this user
Today we start....F that routine up there. Too much unnecessary stuff. Sticking to heavy ass weight this time.

I think I like a PHAT styled routine as well. 5 days of actual lifting. Then a 6th day of a short HIIT session (10min) and my speed work. Some people may disagree with this change, but when you're at school with a huge workload...time management is everything.

Upper Power:
Barbbell Bench: 3x3-5
Pendlay Rows: 3x3-5
Weighted Pullup: 3x6-8
Barbbell Standing OHP: 3x4-6
Barbbell Incline Press: 4x8-12
Dumbbell Row: 3x10
Rope Pushdowns: 3x 12-15
Barbbell Curl 3x 8-12

Lowerbody Power:
Low-Bar Barbbell Squat: 4x3-5
Deadlifts: 4x6-8
Front Squat: 4x6-8
Leg Press ss Calve Raises: 3x12-15
Leg Extension 4x 15-20
Leg Curl: 4x 15-20

Notes: This is the exact power routine I used last year and I made huge gains. Went from a 161-lber (august) to an even leaner 168 (May) by the end of the year. Added over 100lbs to my big 3 total. Growth spurts .

Hypertrophy days

Wed-Chest/Biceps
** Yes I know this sounds pathetic...but chest and bi's are definitely my weak points...Need suggestions.**

Thurs-Legs/Shoulders:
Deadlift: 4x4
High Bar BB Squats: 4x6-10 and 1x20
Leg Curl: 3x 12-15
Dumbbell Shoulder Press: 4x 8-12
Lateral Raises: 3x 8-12
Shrugs: 4x8-10
-Calve Work

Friday-Back and Tris (Strong Points)

Chest Supported T-Bar Row: 4x8-12
Weighted Pullup Wide: 4x8-12
Narrow Grip Lat Pulldown: 3x8-10
Barbbell Rows: 3x8-10
Skullcrushers: 2x10
Tricep Kickbacks: 2x12-15
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KalletSc private msg quote post Address this user



Miscellaneous pics from this past week.

For Chest and Biceps...I'm feeling this

5x8-12-DB bench
Weighted Dips: 3x6-8
Machine Flies: 3x 12-15 ss Pushups
Barbbell Curls: 2x 6-8
Concentration Curl Variation 2x12-15
Hammer Curls 2x8-10

Saturday: Speed Work and HIIT
*Technically some muscles will be hit 3x a week..but this light work shouldn't be taxing
BB Bench Band Work: 4x3 at 60% 1RM
Squat 4x3^^Same as above
Hiit (10min)

**May throw light accessory weakpoint work (2 sets of like 10 for chest/bis/legs).

Sunday: Recovery
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FiremanSi private msg quote post Address this user
Having currently done Phat the last few months... i suggest a day off wed or thurs.. or make either ur cardio day.. cause u'll need the break.
Bdy is fully taxed after 2 power days.
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KalletSc private msg quote post Address this user
I am contemplating that as too, last year I did the exact routine above with only suinday off and I gained well, but I was quite beaten up. Plus recovery is definitely needed for growth. Going in for the upper body power right now, then I will post the starting point...time to see where my strength really is after this cut :/. Morning weight: 171lbs.
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FiremanSi private msg quote post Address this user
I did power days mon and tues.. back delts hyper wed and thurs off, fri chest arms hyper, sat legs hyper.
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Hamer93 private msg quote post Address this user
Deffo rest or cardio after power man, but in for this
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Jimmydrama13 private msg quote post Address this user
Great physique bro , in for this ,
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KalletSc private msg quote post Address this user
Upper power notable sets...12/30/13

Bb Bench: 245x 3, 245x3, 250x2
Bb Row: 205, 225, 225 for sets of 5
Incline Bench: 155x8, 165x8, 165x8 (paused reps)
Bb Curl: 100lb for 3 sets of 8.
Overhead Press: 135x5, 2 sets 145x5

...Not too shabby. I'm surprised, my strength hasn't shot down too much. Tomorrow is legs. Goals are 315 squat each set and then for deadlift probably 325. I'm about to go skiing now all night, have good workouts today guys.
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coolguy1993 private msg quote post Address this user
@KalletSc you have a good physique and are strong as hell. Good work! Really impressed with the deadlift!
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Trev182 private msg quote post Address this user
Dude, what the hell is that white thing youre wearing in the last picture?

An attempt at a tshirt?

Nice physique btw, brilliant volume
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KalletSc private msg quote post Address this user
@trev, it's a pathetic shirt I shouldn't be wearing. But thanks and do you think the volume of the PHAT is overdone lol?

@coolguy, thanks man, strength training is big to me and deadlifting is my favorite exercise. It is definitely great for back development, but damn you gotta be safe lol.

So basically, I went skiing yesterday for like six hours, yet I still hit/surpassed my calories for the day (2500 since I am kind of reverse dieting). Legs in an hour so I'll keep all that posted. By the way guys, have a solid new years! Kick back and enjoy yourselves
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FiremanSi private msg quote post Address this user
U burned a stack of calories skiing give yourself a break.
Probably about 2-3000cals if it was consistant over 3hr.
So eat more.... and enjoy.
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KalletSc private msg quote post Address this user
Leg Day (power) done-12/31/13

I really felt like complete s**t today when I first went in the gym

Squat: 315 for 3x3
Deadlift: 315x8 345x6 and 365x7 (pr)...then I did two sets of sumos of 225 for 6 sets
Front squat: 3 sets of 215 for 6 (I had to basically powerclean the weight off the floor since the squat rack was taken so it made this harder lol)

Leg extension: 4 sets of 100lbx20
Leg curl: 4 sets of 80lbx20

Just got some chipotle. Yum lol.
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FiremanSi private msg quote post Address this user
So jealous.... no chipotle in ireland.
I just bought cholula sauce on amazon.. THATS how much it sucks over here.
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KalletSc private msg quote post Address this user
Okay guys so I am actually on vacation now. We had a one day stop in Orlando Florida and we are getting on a cruise ship now. The gym at this hotel basically has a bunch of machines, dumbbells to 75, and a smith machine...pretty solid for a hotel!

Yesterday I just did some chest and bis (random workouts with what I had). I went pretty light because I was drained from the flights

Smith machine flat bench 205x 10 225x 10 255x5
Chest Press Machine 90lbs for 3 sets of 20
Flyes: 130lb for 3 sets of 12
And then about 50 pushups

For Bi's I did

DB Curls: 35x 10, 45x6, and 50x6
Cable Curl 21's: 70lbs for 2 sets
Preacher curls: 3 sets of 15 at 90lb

..Kind of a bs workout but i'm still glad I put in the effort over vacation. About to do legs later.
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KalletSc private msg quote post Address this user
Whoa Fireman for some reason I thought you were from the Usa haha. I mean chipotle's great, but I'm sure ireland has some great restaurants that are exclusive their as well.
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The Dark
Knight
eknight private msg quote post Address this user
More ham work. Then more. Then more. Less knee extensions. Just my two cents. -3X
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FiremanSi private msg quote post Address this user
@KalletSc A couple of burrito places but their so scarce u'd have to travel 30mins and pay for parking to ge to them.

@eknight Agreed.
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KalletSc private msg quote post Address this user
Just got back from a 5 day cruise to mexico. I worked out on the ship, but it was really light because of the machines...I have totally taken sunday and monday (yesterday) off due to flights etc. This Monday was actually my very first time missing a scheduled workout in 3.5 years believe it or not. But on the plus side I feel recovered and ready to go all out here in an hour!

Due to literally eating nothing the day of all my flights, I weighed in at 165lbs the first two days of vacation...literally ridiculous. I looked good on the beach though haha. Just weighed 171.5lbs at home...a little lighter than normal. Todays workout will be killer...an upper body power workout. To make sure everything gets hit this week, I plan on doing a makeshift upper, then lower hypertrophy day instead of 3 hypertrophy days.

@ek..should I take out some quad exercises and replace them with ham work? or should I just add in the ham exercises?
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KalletSc private msg quote post Address this user
January 7: Upper Power

Wow....going light on vacation and taking two whole days totally paid off! Damn I was tired too, but still hit a ton of PR's. This was the deal breaker for me...5days lifting/2 recovery > 6days lifting/1 recovery. Deloads from now on every 6 weeks.

Anyways...the notable weights (in pounds):

BB Bench: 245x3, 250x3, 250x4 (Spotted)..Going to do either 245x4 next week or 250x3 all sets
BB Row: 3 sets of 230lbs for 5.
Incline Bench: 165x8, 165x8, 170x8.
Shoulder Press: 145x5, 145x4 (Bad set), 145x5...(redoing this weight next week. It felt very iffy.)
BB Curl: 100x8, 100x9, 105x4 (dropped down to 95 for another 6...next week I'm feeling 3 sets of 100x9
Random triceps pushdowns...3 sets

Also...I got my body fat tested today! 7.6% at 172lbs!

Last time I got it checked was slightly over two years ago..I was 161lbs and 8.3%. I knew I was leaner this time. Such a good day, can't wait to kill lower body power tomorrow.
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KalletSc private msg quote post Address this user
pretty disappointed..i woke up with a pretty sore lower back..I think I kind of sacrificed form for weight on my rows yesterday. today's lower power day was a fail

Jan 8 2014: Lower Power
Squat: 315x3 315x4 315x3-decent sets. the second one was an improvement
Deadlift-320x8, 350x3...heres the sad part...I couldn't even pull 365 once today and I hit it 7x last week
Front squat: 205x8,205x8,215x5...I know if i felt better I could have gotten 8.

Basically went light on machines after this.

Overall, I think I need to formulate a better leg workout and focus more on my form. Deadlifting and squatting heavy is just a little much one after the other. I hate sounding like a little girl..but really..that sucked.
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