Korilon's bulk for the 2011 Provincials

[Korilon]

Well it's been a hell of a ride with CMT and dieting for 2 shows.
Now it's time for CMT to make a HUGE!!

I'm gonna bulk for the 2011 provincials wich will be help at the Toronto Pro show.
I see this as a once in a lifetime opportunity to compete on the same stage as the pro's.

I will be working my ass off to gain 10-15lbs to make the light heavy weight devision where I should be able to do better. As I have said from my first show, I am to tall for the middle weight devision.
LHW is where I belong.

Gonna start off with 4 day split.
Mon Chest and tri
tues back and bi
thurs shoulders calves
friday Quads and hams
Throw in Abs twice a week

Gonna go easy on the cardio. still gonna do it once in a while just so I don't get fat :P

not sure how much I can say about the diet but it will be clean during the week with cheats on the weekend.

I'm confident that CMT can push me to get my 15lbs on before the show :)


Hope you all enjoy this new Log :)

[natenator]

I'd say heavyweight division with 20-25lbs of muscle is where you belong but hey, baby steps first :)

be prepared to eat and die in the gym because to gain the 15lbs in one season that's what it's going to take!

good luck bud!

[Korilon]

Heavy eventually ;)
Gotta work my way up to that lol. so todler steps lol

Ya this year is gonna be rough.
Thank god LMBQ wants to gain muscle also so we will be bulking together :)


Gonna be a long hard road but looking forward to it :)





I'd say heavyweight division with 20-25lbs of muscle is where you belong but hey, baby steps first :)

be prepared to eat and die in the gym because to gain the 15lbs in one season that's what it's going to take!

good luck bud!

[A.C.P.]

I am subbed......You did awesome at the Provincials. It is going to be one wild show come June of next year. That Super Pro Show is going to be insane. Tonnes of people and hopefully a lot of events and attractions. It would be nice if it could rival the Arnold Classic one day. Good luck bulking this season. You are going to look good with another 10-15lbs on you for sure. It is tough being tall.

I am 6'2 so I have that problem too. I am trying to gain 25lbs in 2 years before I step on stage again and so far it has been brutal. So much food so little time. You have to strike a balance but don't let a little weight gain get you down, it is important for muscle growth IMO but not too much of course.

Keep up the solid work!

[Delt King]

Here we grow again.:D

[laslo101]

keep at it man you can do it... bulking through summer kind of sucks for the beach and all lol but hey gotta do what you gotta do if its what you really want then crush it this year bro and you will be even stronger on stage come your next show.

[bigtavi8]

i dont go to the beach so if i get fat while bulking its ok :)

No time for the beach when your training insane in the gym and resting/working when your not. haha..i know what ya mean tho its nice to be lean during summer.

[Dragon1911]

Youve got a year man put your head down and push through it.
Regardless what you gain in that year you will gain size.
Now that we are both bulking we can get some training in together.

[btufts]

i dont go to the beach so if i get fat while bulking its ok :)

No time for the beach when your training insane in the gym and resting/working when your not. haha..i know what ya mean tho its nice to be lean during summer.

I've found I like being at the beach in off season, I look like a balloooon

[Korilon]

Well the bulking has begun.

I'm now at 209lbs as of this morning.
my weight is going down the more I do my new diet.
Planning to stay in the 205lbs rance gor the summer then after that whatever.
gotta keep my golf swing :P

trainin g is going good. not to strong yet but it is comming.
Had a killer delt workout today. lookin g huge. people are stopping me at the gym to tell me I look like a beast lol
too funny

[bigtavi8]

Keep it up ya beast. Im already 224 but the abs are fading...glad to hear your new diet is kicking ass already and the strength is coming back. Cant wait to finish this week of REST i was sick of it on Tuesday. LOL..smash them weights bro.

[Korilon]

My abs are gone dude lol. But my arms are still pretty vascular. Everyone thinks i look huge lol. It's awesome.


Me at 209lbs

[laslo101]

ya join the canadian no ab team! lol jp. but mine faded fast too. you killed it this year bro so keep killing it for next year and it will pay off.

[Korilon]

well today was my first killer leg workout!!

Squats, hack squats and calves...

Short workout as the gym was closing so I killed it hard!!

still get wabbly now hours after when I walk!!


tomorrow is Bi's and abs as I missed it this week.


still eating lots. slowly getting to my normal diet. during the week I am pretty clean.

getting stronger wich is awesome!!!

can't wait to press 365lbs again :P

[Korilon]

just had my second chest workout since the prov.

maxed out last week at 225lbs 6 reps on the flat bench.
TOday I maxed out at 2 sets of 275lbs 7 reps each!
good improvement :)

strength is comming back and getting bigger lol

my shopulders seem to be exploding

here is a pic

[Dragon1911]

Quite the jump there big guy.
Good old carbs.

[Korilon]

hmmm

is thjere something wrong with my arm in the pic above??

someone on facebook asked "dude what's wrong with your arm??"

ummm I don't see anything wrong with it.

any opinion?

[stfuhaters]

hmmm

is thjere something wrong with my arm in the pic above??

someone on facebook asked "dude what's wrong with your arm??"
ummm I don't see anything wrong with it.

any opinion?

Nope,your arm is fukin sick...whoever said that just has bad eyes.:welldone

[yooN]

hmmm

is thjere something wrong with my arm in the pic above??

someone on facebook asked "dude what's wrong with your arm??"

ummm I don't see anything wrong with it.

any opinion?

Most likely wondering why your delts are so freaking huge!

[shredded_Tris]

Originally Posted by Korilon http://www.canadabodybuilding.com/forums/images/buttons/viewpost.gif (http://www.canadabodybuilding.com/forums/showthread.php?p=387196#post387196)
hmmm

is thjere something wrong with my arm in the pic above??

someone on facebook asked "dude what's wrong with your arm??"
ummm I don't see anything wrong with it.

any opinion?



If there is something wrong with being jacked then yeah I guess your arm is messed up!! Sounds like somebody tiny trying to make themselves feel better about their pre-pubescent build lol

[Korilon]

If there is something wrong with being jacked then yeah I guess your arm is messed up!! Sounds like somebody tiny trying to make themselves feel better about their pre-pubescent build lol

ya this guy has stick arms lol
probably never lifted a weight in his life lol :P

[Korilon]

Well tonight was back night. lifted as heavya s I could. made the mistake of doing forarms a few days ago. theya re sore as hell and my grip tonight was suffering for the heavy lifting lol.


anyone have any suggestions for good back width exercises?

[natenator]

you just need to focus on all the basics really. You need to big bigger and thicker everywhere. Row, row and row your boat. You'll thicken up the back and widen the lats too.

Rows, pull-ups and deads and that's it.

[Korilon]

you just need to focus on all the basics really. You need to big bigger and thicker everywhere. Row, row and row your boat. You'll thicken up the back and widen the lats too.

Rows, pull-ups and deads and that's it.



Sounds simple .........But Painfull hahaha


Ok so just those 3 exercises and ho heavy as shit?


Today I did:

Pullups
bent over rows (barbell)
Pull Downs
bent over rows on the smith machine
hyper extensions

back is stiff. gonna feel it tomorrow


Tomorrow is day 2 of legs

preses
leg curls
hams
calves

[natenator]

I'd do:

Deads: 6,6,8,10
Pull-ups: 6, 6, 8,10
DB Rows: 6,6,8,10
Cable rows: 6,6,8,10

Alternate with:

BB Rows: 6,6,8,10
Pull-ups: 6,6,8,10
Corner BB Rows: 6,6,8,10
Hammer Row: 6,6,8,10

Do that for 12-16 weeks and you'll grow if eating and resting properly which should be happening regardless.

[Korilon]

sweet

rest and food is not a problem lol


I'll start that next tuesday for sure

thanks man

[ironwill]

hmmm

is thjere something wrong with my arm in the pic above??

someone on facebook asked "dude what's wrong with your arm??"

ummm I don't see anything wrong with it.

any opinion?
lolol...synthol!!!
Dont worry about the facebook geeks.....Most dont have a clue....Look forward to seeing your improvements over the next yr bro...

[Talo]

Do that for 12-16 weeks and you'll grow if eating and resting properly which should be happening regardless

Make sure you take a deaload week ( or two ) in there to help you along the way.

[fathead]

I'd do:

Deads: 6,6,8,10
Pull-ups: 6, 6, 8,10
DB Rows: 6,6,8,10
Cable rows: 6,6,8,10

Alternate with:

BB Rows: 6,6,8,10
Pull-ups: 6,6,8,10
Corner BB Rows: 6,6,8,10
Hammer Row: 6,6,8,10

Do that for 12-16 weeks and you'll grow if eating and resting properly which should be happening regardless.


nate- are you doing this chins with a weight belt? reducing the amount of weight on each set?

and hammer rows? is that the upright seated hammer strength machine with separate handles? thx

[ironwill]

Something even better than pullups is DC chins......
You put your ankles on an incline bench set-up to waist height and about 3 feet in front of bar.....Set bar on smythe machine at shoulder height.....Then hang with a fairly wide grip, put ankles on edge of seat back (seat set so bottom pad is away from you) If hard on back of ankles add sissy pad for squats to seat back...Have someone add some weight, i use a couple of 45 lb plates and then do pullups....This will hit your lats like nothing else, then you can pyramid down by removing weights from top of lap as you go......
Try em, you will love em.....Made huge changes in my back with these...
Do them to the front, and to the back......Alternate between workouts!!!

[ironwill]

Make sure you take a deaload week ( or two ) in there to help you along the way.

Agree times 10, cycle your workload and food for best results!!!

[Korilon]

Agree times 10, cycle your workload and food for best results!!!

cyle do you mean like change up my workouts once in a while so i am not doing the same exercises all the time, and my meal plan also so i don't always eat the same foods???

[Korilon]

Leg day 2 was tonight!!

was a good one

Leg press 4x12x765
leg extensions 4 sets
lying leg curls 4 sets
seated leg curls 4 set
calf raises 4 sets

legs are burning!!

I'm gonna like the results of 2 leg days a week!!

[Hugheser]

Something even better than pullups is DC chins......
You put your ankles on an incline bench set-up to waist height and about 3 feet in front of bar.....Set bar on smythe machine at shoulder height.....Then hang with a fairly wide grip, put ankles on edge of seat back (seat set so bottom pad is away from you) If hard on back of ankles add sissy pad for squats to seat back...Have someone add some weight, i use a couple of 45 lb plates and then do pullups....This will hit your lats like nothing else, then you can pyramid down by removing weights from top of lap as you go......
Try em, you will love em.....Made huge changes in my back with these...
Do them to the front, and to the back......Alternate between workouts!!!

You should pop a video of this exericise!

[Andre Gregoire]

You should pop a video of this exericise!

I am not Ironwill but hopefully this will help:

http://www.youtube.com/watch?v=vM-b4qOOWsE&feature=player_embedded

Most of us DC'ers call them Rack Chin's, Dante is a big fan of these.

[Korilon]

awesome!!

gonna definitly try these on tuesday!!

Destroyed my delts today!!
Damnare they ever sore from all the heavy lifting this week. they ahve been in pain since monday! gonna have to take it easy!! HAHAHHAHAH WHATEVER!!! LIFT YA PUNK!!!!!


:P

[Hugheser]

I like those "Rack Chins" look like an awesome exercise. Maybe replace the pulldown in my routine for 4 weeks and see how it feels.

[ironwill]

Do the rack chins guys, honestly, they are amazing.....Add some plates once you get to 10-12 fairly easy for extra resisitance....
Kor i was more meaning every 6 weeks or however often you feel like you are burning out, feeling lethargic and not beating your lifts, do a deload to give yourself some recuperation....Personally i switch my foods out often as well, and have a deloaded food week here and there....Once you feel bloated and crappy and it doesnt feel like im getting hungry often enough....I switch out to more fibrous foods, and fruits along with lower fats and always keep my protein up...If i feel like im getting bloated from meat all the time, i go to more fish for a few days, and shakes etc...Then back to whole foods, and red meat and typical diet....It works real well over the long haul!!!
Pls let me know what you think of rack chins???

[ironwill]

1 add, if doing rack chins to the back of neck, pull the incline bench in a wee bit closer to smythe, so you arent pulling on your neck to stretch forward....

[Korilon]

Ahhh good chest day today!!

stren gth is comming along good.

did 3 set's (after warmup sets) of 315lbs bench press tonight :)
8,8 and 6 reps.


if anyone is interested I have a workout tracker on bodybuilding.com

check it out

http://workout.bodybuilding.com/korilon/

[Delt King]

Thats some pretty quick strength improvements in 2 1/2 weeks. :bch I'm impressed.

[Korilon]

wel tried the DC chins!! damn I couldn't even add any weight!! that shit works well!!
Lats were sore after that!!

Thanks for the tip :)
those will be in my regular regime from now on :)


weighed myself and didn't like the ## lol

226lbs ouch!! no wonder my mobility is down and I can't scratch my back lol

[Korilon]

ARRRGGHHHHHH

Ironwill!! You mother FU***r!! i hate you!! you are the spawn of SATAN!!!!

OOOOOWWWWWWWW my lats hurtttttttttttt
Just typing this hurts cause I gotta move my arms forward!!!


I'm just playing man :)
but F**K man those DC Chins work well!!
My lats hurt in a way they never hurt before!!
That exercise roocks
It was the only diffrence that I added to my routine so I know it was that that is killing me!!
I recomend them to anyone trying to get their back developement up!

DAMNNNNNN!!!!!!!!!!1


Thanks dude :)

[musclegeek19]

ARRRGGHHHHHH

Ironwill!! You mother FU***r!! i hate you!! you are the spawn of SATAN!!!!

OOOOOWWWWWWWW my lats hurtttttttttttt
Just typing this hurts cause I gotta move my arms forward!!!


I'm just playing man :)
but F**K man those DC Chins work well!!
My lats hurt in a way they never hurt before!!
That exercise roocks
It was the only diffrence that I added to my routine so I know it was that that is killing me!!
I recomend them to anyone trying to get their back developement up!

DAMNNNNNN!!!!!!!!!!1


Thanks dude :)

Agreed, I tried them at home first with a pull up bar and kept my feet elevated on a computer chair, worked well and very effective... my lats felt like wings!!! Lol... time to try it with weights! ;)

[ironwill]

ARRRGGHHHHHH

Ironwill!! You mother FU***r!! i hate you!! you are the spawn of SATAN!!!!

OOOOOWWWWWWWW my lats hurtttttttttttt
Just typing this hurts cause I gotta move my arms forward!!!


I'm just playing man :)
but F**K man those DC Chins work well!!
My lats hurt in a way they never hurt before!!
That exercise roocks
It was the only diffrence that I added to my routine so I know it was that that is killing me!!
I recomend them to anyone trying to get their back developement up!

DAMNNNNNN!!!!!!!!!!1


Thanks dude :)
Awesome bro, i am glad you like them....I love them.....It is tough to get to adding weight, go up small once you can get around 12 on your own, i get uip to 90 lbs added now.......along with my big ass, its tough....lol..
I have a couple of more awesome ones you dont see many folks doing ill throw at you in a short while...They also are wickedly wonderful for pain, and finding muscles you forgot about!!!
Keep up the great work bro!!!

[Korilon]

well thought I would post an updated pic

238lbs

[Delt King]

Now that's a very different 238 than the one you came to me with for your first show this year. Keep it up, 250 is just around the corner.
:hu

[ironwill]

Good stuff brother....Keep it up!!!!Only another what???8 months or so??

[natenator]

Let's see the wheels which from a physique perspective was your biggest challenge

[bigtavi8]

Looking thick bro very impressed. Keep at er and keep us posted.