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AverageJoe is going on a bulk! LOG6319

AverageJoe private msg quote post Address this user
Yeah ill try to keep it up this time! :P
As you may know, I like messin' around with my goals. I bulk/cut/bulk all the time. Well now the time for a bulk has come, i plan on hittin' 195. Now

during my last cut I went down from 193 to 179 in a few weeks.

Now i can clearly see my abs and obliques, i think its time to starting gaining weight again

I'm running a PHAT L/P/P that I've created myself and that suits my needs. I've been running it for a week now and... I LOVE IT. the volume is just perfect for me, I feel sore everyday woah

here it is

LEGPower
PUSHHyper
PULLPower
REST
LEGHyper
PUSHPower
PULLHyper
REST


Rest: 1min-3min

PUSH POWER
Decline bench 6x3-5
Dips 5x4-6
Push press 5x4-6
Skull crushers 4x4-6

PULL POWER
Bent over rows 5x3-5
Weighted chins 5x4-6
Hang and cleans 4x6-8
Barbell curls 4x4-6

LEG POWER
Deadlifts 5x3-5 (I've been squatting heavy for a while, i need a break)
Hacksquats 4x6-8
Leg extensions 4x6-8
leg curls 3x6-8
calf raises 4x8-10

Rest for hyper days:40 sec / 1-1-4 tempo (hell yeah)

PUSH HYPER
Incline db bench press 4x8-10
Dumbbell flies 3x8-10
Pec dec 3x10-12
Lateral raises 3x12-15
superset face pulls 3x12-15
Overhead tricep extension 3x8-10
Push downs 3x8-10

PULL HYPER
Lat pull downs 3x8-10
superset straight arm lat pull down 3x10-12
T-bar rows supinated 3x8-10
One arm cable rows 2x12-15
hammer curls 4x8-10
preacher curls 3x10-12
barbell shrugs 3x12-15
behind the back shrugs 1x20

LEGS
Squats 4x10-12
stiff leg deadlifts 4x10-12
Leg press 3x10-12
Barbell lunges 3x12-15 each leg
Leg curls 3x10-12
Seated leg curls 2x12-15
calf raises 4x12-15
seated calf raises 2x15-20

My goals are
DeadLift: STOP USING STRAPS and get to 1mr 500lbs (now at 465...)
Bench: 1mr 340 lbs (now at 325)

so this morning I weighted in at 182. I plan on gaining around .5lbs a week.
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alexmuller private msg quote post Address this user
In!!!! Looks solid man!!

Calling you popeye from now on!


Post 2 IP   flag post
AverageJoe private msg quote post Address this user
haha never saw that popeye pic before its awesome!
Post 3 IP   flag post
Dukenhiemer private msg quote post Address this user
WOOOO! Definitely following this, shits gonna get nasty!
Post 4 IP   flag post
G3NGHIS private msg quote post Address this user
Flex, whats the story behind your tat?
Post 5 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Always nice to see a guy who is completely jacked in the first place saying, "I need to bulk....gotta get bigger....feed me more!" rather than, "I need to be more aesthetic." What's your end goal? 210-220? -3X
Post 6 IP   flag post
AverageJoe private msg quote post Address this user
Quote:
Originally Posted by G3NGHIS
Flex, whats the story behind your tat?


thats a nice one haha

http://www.deep-music.net/images/chroniques/60cdb32e06c61a6a5ab9c0e2f683cbf93a8209f5.jpg

represents my hippie days if i can call them like that. I was pretty much a stoner/drinker before i turned 20
Post 7 IP   flag post
MLevin private msg quote post Address this user
Look awesome man, definitely predict a successful bulk. How tall are you?
Post 8 IP   flag post
AverageJoe private msg quote post Address this user
Quote:
Originally Posted by eknight
Always nice to see a guy who is completely jacked in the first place saying, "I need to bulk....gotta get bigger....feed me more!" rather than, "I need to be more aesthetic." What's your end goal? 210-220? -3X


200 ripped
Post 9 IP   flag post
AverageJoe private msg quote post Address this user
Quote:
Originally Posted by MLevin
Look awesome man, definitely predict a successful bulk. How tall are you?


5'9 3/4!
Post 10 IP   flag post
NorIda private msg quote post Address this user
Quote:
Originally Posted by flexdec
Quote:
Originally Posted by MLevin
Look awesome man, definitely predict a successful bulk. How tall are you?


5'9 3/4!


So Only 5'9"

=)
Post 11 IP   flag post
Flexin_allday private msg quote post Address this user
good luck dude,

i am currently 202-205lbs at 12% bodyfat, shooting for 220lbs in january.

-the1
Post 12 IP   flag post
bunter225 private msg quote post Address this user
Jesus, if @flex is goin on a bulk we're all in trouble!
Post 13 IP   flag post
AverageJoe private msg quote post Address this user
ALLLLRIIIGHTTTT Ladies and gentlemen

I just did my first leg hypertrophy training. OOOOHH YEAHHH it felt great to change my workout. I did front squats (cause i really need to practice those) with 135 lbs which isnt heavy at all but i still need to work on finding that sweet spot between collar bone and shoulders and on working my balance too.

but yeah it was great! Then i went for softy stiff leg deadlifts (135lbs) 4x12

Shit went harder when i tried doing 12 lunges per leg with 135lbs on my back. man i almost puked over these. My rest were 45sec all long and i managed to keep a 1-1-4 tempo and constant tension.

then i killed the shit out of my legs with legpress (high feet). Again, its the FIRST time i go for high feet stance. My glutes were screaming to death. Did 3x15 with 8x45lbs

Then I did some leg curls, calf raises and finished with 12 sets of abs/obliques (20 reps)

that workout was so hard, but still so satisfying

anyway, just ate 60gP 250gC 10gF, i cant move anymore
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SRorhrbac0808 private msg quote post Address this user
daaaaaamn. Good workout boss!!!!!!!! WOOOOOOOOOOOOOOOO
Post 15 IP   flag post
AverageJoe private msg quote post Address this user
cant wait for PUSH POWER tomorrow!!
Post 16 IP   flag post
KalletSc private msg quote post Address this user
In! Honestly your physique now is like my goal lol...
Post 17 IP   flag post
Ttime21 private msg quote post Address this user
lookin great bro, keep up the good work!
Post 18 IP   flag post
Scotian private msg quote post Address this user
in4results. you're going to be hyooge!
Post 19 IP   flag post
AverageJoe private msg quote post Address this user
Quote:
Originally Posted by KalletSc
In! Honestly your physique now is like my goal lol...


thx!

Quote:
Originally Posted by Ttime21
lookin great bro, keep up the good work!


I will!

Quote:
Originally Posted by Scotian
in4results. you're going to be hyooge!


Thats the objective!!!

My glutes are soooore today, these presses with high feet stance worked so well on them.
I can feel my quads in a different way than usual, i think the lunges are for something.
Calves hurt a little as usual :P

Anyway, PUSH POWER tonight, its the first time I'm going low rep range on decline bench.
I tend to feel a better pec isolation with decline bench, so im really excited about going 3-5 for 6 sets.

Blastin' time
Post 20 IP   flag post
Dukenhiemer private msg quote post Address this user
Woooooo!! Kill it for me! I'm sick of not lifting!
Post 21 IP   flag post
AestheticBrah private msg quote post Address this user
Very interested in this thread. You got some big ass arms man. The more detail the better haha.
Post 22 IP   flag post
AverageJoe private msg quote post Address this user
yeah i need my back and pecs to keep up!
Post 23 IP   flag post
NorIda private msg quote post Address this user
Kill the chest!!

How much of an decline are you gonna be using!?
Post 24 IP   flag post
AverageJoe private msg quote post Address this user
how much?? you mean the angle? or the weight? :P
Post 25 IP   flag post
NorIda private msg quote post Address this user
Angle of the Decline!

But weights too!?
Post 26 IP   flag post
AverageJoe private msg quote post Address this user
Dunno yet for the weights!

and the gym where im going tonight...well... YOU CANT FUCKING CHANGE THE ANGLE OF THE DECLINE

gonna be 35-45 I guess
Post 27 IP   flag post
AverageJoe private msg quote post Address this user
btw, weighed in at 182.5 this morning WOOOOOOOOOO
Post 28 IP   flag post
NorIda private msg quote post Address this user
Must be the Celltech brah!
Post 29 IP   flag post
AverageJoe private msg quote post Address this user
im on allmax brah!

edit: I might dip with 3plates+25lbs




stay tuned
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