The Official Gym & Fitness Thread

Had a good chestnbis last night. The bulk starts today Gonna start at like a 250 calorie surplus for a week and then jump up to 400 and then top off around 500.

all 4 sets of 12, 10, 8, 6:

flat bb bench
incline db bench
decline bb bench

superset (3 sets of 10): incline smith machine pushups w/ cable crossovers

all 3 sets of 15, 12, 10:

standing hammer curls
bb curls
reverse grip cable curls

Class tonight, so no gym. Gonna do legsnshoulders tomorrow after work...probably gonna go with the 3 gym days per week plan right now:

chestnbis
legsnshoulders
backntris

Gotta figure out where I'm gonna throw abs and calves in there....Might move leg day to my first gym day per week and do calves and abs on my first and last days.

 

If I could only do 3 days I would do Upper Day and 2 Lower Days

When you bulk do you have an end weight goal or is it just gain gain gain?

 

I was thinking about doing a 3 week schedule:

week 1: upper/lower/upper
week 2: lower/upper/lower
week 3: regular 3 day split

Best of all the worlds.

Goal is to stay at my current leanness (yeah right) and end up around 210-215. My real focus is going to be adding weight to my lifts.

 

I know you've posted it before but what days are you lifting? My split this semester is going to be:

M: Light Squat, Heavy Bench, Bench Accessory (chest n tris)
W: Heavy DL, Light OHP, DL Accessory (back n bis)
F: Heavy Squat, Light Bench, Legs
S: Light DL, Heavy OHP, OHP Accessory (shoulders n tris)

 

I'm gonna start bulking probably September, but I need to do it right this time. Every year, I let go and basically stop tracking and get fat. I'm aiming for 5 lbs of muscle by next summer.

 

"Fat"

 

Got my bulking diet situated. I basically just added food to my cutting diet. Gonna try to keep it relatively clean:

breakfast: 3 eggs, banana, cereal w/ 1 cup skim milk, 1 piece of whole wheat toast w/ 1 tbsp grape jelly
lunch: 93/7 turkey burger w/ 2 pieces of whole wheat bread for buns, .5 cup lima beans
pre-workout: tortilla w/ 3 slices ham, 2 slices cheese, 16 oz low sodium spicy hot V8
post-workout: 2 scoops ON, 1 oatmeal packet, 1 cup skim milk, 1 tbsp. peanut butter
dinner: 10.4 oz chicken, 1 cup of brown rice, 2 eggs, 1 serving peanuts (the chicken, rice, and eggs will all be cooked together)
pre-bed: greek yogurt, 1 tbs peanut butter, 2 scoops ON

3220 calories, 310 p, 300 c, 95 f

Wed, Fri, Sat right now. I may hate the 3 day spilt and go back to 4 days and go on Sunday, as well. Sunday is usually my "do nothing" day, though.

His "fat" is like 10% bf lol.

 

I love lifting on Sundays but I also love to "do nothing," which means watch football or hunt in the fall. School tends to fuck that up for me though.

 

Had a good pull day today. Started with weight pull ups. Hadn't done those in a while nor have I really ever pushed myself on them. Actually the last time I remember doing them was back when I weighed 155lbs like 2 years ago and my (then) workout partner was complaining that he couldn't do as many pull ups as me because he weighed 200lbs so I had it easier. I strapped a plate on and repped out 10 to shut him up...

Today I put a plate and a quarter on. I'm weighing around 165 right now. I repped out 6 with that weight

 

You gotta do pullups, man! That's like the best lat workout there is!

 

I do do them...just not usually with weight hanging off me. Was feeling strong today so I wanted to test myself a bit

 

Jealous

 

Have you thought about powdered pb it mixes so well with yogurt cottage cheese etc

 

Same...I can usually only get 4, but then again I usually weigh between 245-255

 

Guess I gotta add more weight next time

 

I could get 10 at 240 but now I guarantee I couldn't do one even if I was cleared to do it.

 

I can get 20 clean pull ups if I'm fresh and weigh 265 right now. I too like to mess with people who claim they weigh too much to do pull ups.

 

I've got big legs so I tell people I'm bottom heavy. Reality is I just have bitch lats

 

I can pump out like 15-20 pull ups, but I'm only 170lbs. I can do weighted dips like a motherfucker though.

 

Had a decent chest/back day today. Went heavy on bench for the first time in a while.

Bench:
135x10
135x10
185x10
225x4
245x4
245x4
265x4
275x1
295x1

2 sets of wide grip pull ups to exhaustion

3 supersets of:
Incline dumbbell bench drop set (10 reps each) 80-->50
Close grip cable rowsx12

3 supersets of
Pec deck x15
Cable back flyes x12