Summer Bulker!!....??? Ya, I said it!

[SmallieBigs]

Yep... 2nd cycle is gonna be a bit of a bulker, in summer no less. I do things a little differently I guess.... (or it could be the fact I have a 1 month old daughter to keep me home and away from the beach, so I don't give a rat's ass).

stats:
6'
190 lbs.
bf%... around 13-14 I think
lifting over 5 years... 1st cycle ended about 4 or 5 months ago (12 weeks test prop- 150mg eod)

Cycle:
test cyp 500mg/week (1ml) wks 1-16
deca 400mg/week (0.8ml) wks 1-12
dbol 40mg/day wks 1-4
(mon. & thurs. injects.. if anyone cares lol)

Started yesterday... can't wait... diet's in check... maybe a lil heavy on calories, but I just want some good mass right now, willing to edge close to 20% bf if I have to...

Some staring lifts (6-8 rep range)
deads 315
squats 315
bench 185-205 (depending on day... really... i know... lay off)
military bb press 155
bb curl 95
.....

Wish me luck, and the will to stay dedicated to eating all this damn food!!

I'll try my best to keep this up to date, never done an online log b4.

Questioins, comments and concerns are always welcome (so is positive feedback...lol)

I'll try and get some pics soon... I just feel fat (all of it in the midsection like most guys)... grrr!!

[SmallieBigs]

Sample of my meals for a day... opinions encouraged

meal 1:

1 cup oatmeal
8 egg whites

workout

meal 2: (pwo)
48 g protein
milk
waxy maize

meal 3:
6-8 oz lean meat
brown rice
asparagus

meal 4:
same as meal 2

meal 5:
similar to meal 3

meal 6:
8 egg whites

meal 7:
same as meal 2

also multivits, vit c, omega 3-6-9, and enough water to sink a dinghy


comments? don't think i forgot anything

[L3]

more carbs for bfast

[SmallieBigs]

legaliz3: thanks for the input.. will add some more in for breaky... other than that, looks ok? I think so, but there are definately alot of ya here with more experience on bulking while on aas... wanna put on lots (and don't mind some fat)

[L3]

wanna put on lots (and don't mind some fat)

double the carbs for every meal except for pre-bed, include high GI carbs as well...

increase protein by 1.5x of your current meal intake

every meal should make your gut want to explode...if you're enjoying eating 1 week in, then you're not consuming enough

[SmallieBigs]

lol... thanks... i guess i really gotta up it more than i'm used to naturally.... not a problem though i guess...

[SmallieBigs]

changed my dosing this 2nd weeks to what I had originally planned (750mg test c, 450mg deca) and switched to 3day a week shots (to help keep the blood levels more stable)... monday/wed/fri... 1.6ml... don't know why i didn't do this my 1st week as planned...

Anyways, feels like the dbol is definately starting to kick in, goin' to the gym for legs in a couple hours, will report back...

[SmallieBigs]

So yesterday I did my leg workout as follows

Squats 315x10
335x 8
355x 6
225x 22
(previously had been doin' 315 for 6-8 reps... woo dbol! lol)

Leg Extensions
200x10
220x 6 (2 sets)

Seated Ham curls
170x 12
185x 8 (2 sets)

Seated Calf raises
2 plates x 18
3 plates x 12 (2 sets)

Played a little basketball after to stretch 'em out (and 'cause I used to be good, but havn't really played for about 2 years until a couple weeks ago)

Busy weekend (as I planned lol) with visiting out of town with the lil' one, back at the gym monday....

[SmallieBigs]

Yesterday was the start of week 3, hopefully by the end of the week I'm starting to feel the test (hell, hopefully I'm feeling the deca... but probably not yet...)


Chest/Back (areas I'm hoping for most improvement... seem to be comin' up a lil' short)

Incline BP 175x 8
185x 4 x 2
155x 13

Flat BP 185x 9
205x 6
205x 7
155x 15

Then some high cable flyes to burn it up at the end, didn't really concern myself with the weight- just wanted a nice slow contraction to burn it up...

Tbar Rows 3px 13
4px 8
4px 7
3px 11

Front Lat Pulldowns
160x 12
175x 9
190x 5
160x 9

Today will be shoulders/tris and abs... wed will be legs and bis. Starting to make some progres the past week and some weight gain, from the dbol i'm sure, so far not too bloated either it seems... Feelin' good, no pain from injects... knock on wood....

[nisser]

double the carbs for every meal except for pre-bed, include high GI carbs as well...

increase protein by 1.5x of your current meal intake

every meal should make your gut want to explode...if you're enjoying eating 1 week in, then you're not consuming enough

That's just wrong. we're not all like that. If I followed your routine I'd be obese in several weeks. I'd advise the OP to follow what works for him but I'd agree that in general you do need to up your cals.

Getting back to OP:

For meal 1: I'd add 2 whole eggs + some milk maybe

And all your "meals 2" except the PWO meal shouldn't contain waxy maize. Switch it for oats.

[macka]

You don't need so much waxy maize, save it for PWO only. Also don't be afraid of whole eggs, you are bulking, and they are awesome for their muscle building power. You need more whole food, ground beef, chicken and turkey are cheap sources for variety, and your carbs should come from real sources too. I'd also get into eating black, white, navy, pinto and romano beans as part of your diet. Brown rice,sweet potatoes, lentils and wild rice are good sources of low gi carbs. If you are bulking whole food should be the staple and protein drinks are for grabbing those extra proteins your body will need. I dbelieve that the body will grab what it needs protein wise for recovery and isn't limited to x number of grams per feed.

[SmallieBigs]

thanks for the help guys....

I'll try and eat more whole foods... Sometimes hard to find time for food prep with a 6 week old, but i guess i could just cook a few meals at a time and reheat later... thanks again..

[rated_rko]

looking forward to seeing the log updates dude

[SmallieBigs]

thanks... 1st time doin' one on the 'net, but would like to keep a good one to keep me motivated....

[SmallieBigs]

Today:

Military BB press 135x 14
155x 10
175x 5
155x 8

BB shrug 225x 18
315x 6 (grip strength sucks and lets me down here :( )
225x 14

Side Lat raises 20x 10
25x 8 x 2

Then about 20 mins. of ab work and an hour of basketball... lol.... really need to work on the grip strength... holds me back on a few things :(

LEGS TOMORROW!!!!!!

[macka]

I brown 2 kgs of ground beef at a time, then make 250g packages which are bagged and tossed in the freezer. I cook up a bunch of chicken breast, and do the same thing. vegies I mostly eat raw, except for sweet potatoes. Oatmeal I cook enough for 2 meals and refrigerate the uneaten portion. I also cut lettuce up to make quick easy salads. I am not a big fan of tuna, but I like fresh fish, and seafood once in a blue moon. I also hardboil a dozen eggs at a time and mark the box I store them in, so I don't grab a couple of raw ones. My dairy intake comes from Balkan yoghurt and soft cheeses.
To keep food interesting, I add spices and other things to dress up the flavour. I love Italian dressing on chicken breast, especially if its homemade. I also use balsamic and apple cider vinegar to make a vegie dish tastier. Hope this helps you out somewhat.

[SmallieBigs]

^^^ Thanks alot Macka: I'll try some of those things out, that I don't do already, some really good ideas. I gues you can just put some time in the kitchen a couple days a week to make it easier for the rest of the week.

Not the healthiest, but some time try "Lisa's" Greek Feta" salad dressing on your chicken breast (cook it in it)... mmmmm mmmmmm mothafu*&a!!!

[SmallieBigs]

Up to 198 lbs. this a.m. (always weigh myself when i 1st wake up... naked :) ) Up 8 lbs. so far, mostly water i'm sure, but some muscle too, don't seem to be adding fat really... yet. Test has definately kicked in now, can feel it's not just dbol anymore. Hopefully deca starts soon too, this is nearing the end of week 4....

Yesterday:

LEGS and BICEPS (starting to change my workouts to a somewhat DC-inspired style of training... kinda.... idk, ****)

BB curl 80x 12
90x 7
80x 9 + 5 + 3

DB Hammer curl (had to take it kinda easy, shoulders hurtin' a bit.. :mad:)
35 x 10
40 x 6 + 3 + 2

Squats 315x 12
355x 8
355x 7
225x 16
135x 28

Lying Ham curls (havn't done these in a lil' while, always seem to opt for seated....)
100x 10
120x 6
120x 6

Seated Calf raises
2plates x 20
3plates x 12
3plates x 11


Ok day at the gym, some good moments, some just alright today. The shoulder thing sucked, sure it's not anything serious though... Sometimes just get sore when doin' bicep workout if i didn't stretch 'em out well enough 1st....

Today will just be some abs, maybe forearms, mostly basketball... Friday (my b-day :ht ) will be chest/backwidth/depth/shoulders

Need more groceries already, just went 3 days ago... plowin' through eggs/whites, ground beef and chicken... and milk... gotta check out flyerland.ca 1st for deals though hahahaha....

[SmallieBigs]

Oh ya... Libido's definately A+++!!!!! lol

[macka]

Up to 198 lbs. this a.m. (always weigh myself when i 1st wake up... naked :) ) Up 8 lbs. so far, mostly water i'm sure, but some muscle too, don't seem to be adding fat really... yet. Test has definately kicked in now, can feel it's not just dbol anymore. Hopefully deca starts soon too, this is nearing the end of week 4....

Yesterday:

LEGS and BICEPS (starting to change my workouts to a somewhat DC-inspired style of training... kinda.... idk, ****)

BB curl 80x 12
90x 7
80x 9 + 5 + 3

DB Hammer curl (had to take it kinda easy, shoulders hurtin' a bit.. :mad:)
35 x 10
40 x 6 + 3 + 2

Squats 315x 12
355x 8
355x 7
225x 16
135x 28

Lying Ham curls (havn't done these in a lil' while, always seem to opt for seated....)
100x 10
120x 6
120x 6

Seated Calf raises
2plates x 20
3plates x 12
3plates x 11


Ok day at the gym, some good moments, some just alright today. The shoulder thing sucked, sure it's not anything serious though... Sometimes just get sore when doin' bicep workout if i didn't stretch 'em out well enough 1st....

Today will just be some abs, maybe forearms, mostly basketball... Friday (my b-day :ht ) will be chest/backwidth/depth/shoulders

Need more groceries already, just went 3 days ago... plowin' through eggs/whites, ground beef and chicken... and milk... gotta check out flyerland.ca 1st for deals though hahahaha....

on a bulker I can easily eat $200 a week if I had to buy my meat from the grocery store. If you hit the ST Jacobs market, find a butcher and negotiate a bulk buy. Thats the cheap way to get quality meats.

[SmallieBigs]

thanks macka... i take it you do this... Any idea what days are best to go? (not too busy...)

I'll definately check it out!!! I'd green ya (somewhat positive... lol), but i can't yet.. lol

[macka]

try tomorrow in the am, its a zoo, but around noon is the best time to get them.

[SmallieBigs]

thanks macka... any idea of a rough number of what to expect to pay? e.g. what you pay for x amount of steaks, x amount of burgs, x amount of etc., etc.... Never bought in bulk from a butcher, but lookin' forward to it... thanks again.

[SmallieBigs]

Yesterday (my 29th bday :) ) :

Incline BP 155x 12
155x 11
175x 7 +4

Seated DB Press (shoulders) (weren't feelin' that good, kinda tired and sore. Took it easy)
55x 12
65x 8 + 3

BB Shrugs (Hammer Strength Machine)
2plates (per side lol) x 20
3 plates x 18
4 plates x 14
4 plates x 12

Rear Lat Pulldown 160 x 10
175 x 7
175 x 7

Tbar Row 3pl x 12
4pl x 10
4pl x 9

Fairly good workout (other than shoulders buggin' me on db press, think I may start doin' them after Back, give them some rest after chest during this worout). Goin' out for my Bday with some friends to a club tonight (sat.), gf's mom watchin' our lil' one... should be fun, can't really have much to drink, but that's ok.... lol.

Oh ya... just weighed myself b4 ending this post... 202 lbs... Did go to my mom's for a bday dinner last night though (steak, sweet potatoe fries, caesar salad, and eclairs for dessert). We'll see how my weight is by this time next week (end of week 4 then, dbol will be out by then, get rid of some excess water hopefully)

[Drummer]

It was a real challenge to get my chest to grow too... i was lifting around the same as you starting.. but many changes in my routine led to awsome size and strength gains. If your interested in what i did to get the explosive chest growth PM me. I ended up maxing out at 315 flat, 265 incline, me+120lbs wide weighted dips. Those are miracle numbers for me.

~D~

[Drummer]

Hows things coming?

[natenator]

where's the cake? lol

[SmallieBigs]

haha no cake for me nate... booo!!!!

drummer, i'll tell ya how things are goin': (lol)

Did Chest and bis earlier this week, tried a new routine (thanks drummer) and will post results next week for that, this week was more of a trial (gettin' the weight right and all)

Yesterday did shoulders:

Military DB press 70x 8
75x 6
75x 6

Front/side raise (combo) 25 x 8
25 x 8
25 x 7

Hammer Strength (chest press machine) Shrugs:
4platesx 20
6platesx 11
6platesx 11

Took it fairly easy... right shoulder a lil' tender for some reason.

[SmallieBigs]

Today:

LEGS

Squats 225x 15
315x 9
365x 5
315x 7
225x 19 (gruntin' like a freak 3rd set through... lol... never made so much noise lol)

Seated Ham Curls:
170x 12
200x 8
230x 5

seated calf raise
2 plates x 20
3 plates x 14
3 plates x 14


Then some basketball for about 40 mins... Havn't weighed myself in 2 days, but I was down 2 lbs. then (2nd day off the dbol, probably just a bunch of water). Tomorrow is back day and another shot (every mon/wed/fri). I'll also weigh myself tomorrow a.m., hopefully havn't lost any more.... Test Cyp is definatly workin' (notice since dbol is gone)... Don't think deca has kicked in yet though... not sure, but think i'd realize if it was...

[Drummer]

sounds like for squats your 365 set pushed you hard.

~D~

[SmallieBigs]

oui oui mon frere... it sure did... gonna try to up it 20 lbs. next week, wanna hit 4 plates soon, and hopefully be able to do it for reps by the end of my cycle... we'll see... lol

[wolverine]

Are you going to post some pics of this physique bro ?? Sounds like your making good progress, you should take pics for a photo library to see the changes!!! Keep going, looks like your weights are going up in your workouts, best of luck in your bulker Smallie!

Wolvy.

[SmallieBigs]

Thanks Wolvy... Yeah, I may try and take some pics in the mirror... just never happy with how i look (especially when i'm carrying extra bf, but i will do... lol)

[Avitoholis]

Good job with the log smalliebigs, keep it up.

[SmallieBigs]

Thanks Avitoholis.. will do..

Today is chest... i can't wait!

Had 500 ml of egg whites with a cup of oats and 2 pieces of whole wheat bread

Will have 40g shakes before and after workout..

[L3]

gonna try to up it 20 lbs. next week, wanna hit 4 plates soon, and hopefully be able to do it for reps by the end of my cycle... we'll see... lol

be careful bro.. no matter what anyone says, knees generally arent supposed to support 202.5lbs on top of your upper body weight... managed to get 6 reps ATG with 4 plates just before i went on cycle and now my right knee is useless as far as i am concerned

invest in some knee wraps and get someone to show you how to use them, i really wish i had :`(

[natenator]

more importantly than what L3 said, invest in patience and let time do it's thing. Just because you CAN does NOT mean you should. Juice makes muscle stronger but does not make the tendons and joints stronger. That takes time.

[Andre]

more importantly than what L3 said, invest in patience and let time do it's thing. Just because you CAN does NOT mean you should. Juice makes muscle stronger but does not make the tendons and joints stronger. That takes time.

I agree 1000%... We are only as strong as our weekest link!

[SmallieBigs]

Thanks to all 3 of you... could only rep Andre though... gotta spread more around.. blah blah blah..

I will heed your (3) advice on takin' it easy (my legs just seem to get strong easily/quickly and maybe i should be more careful and work on lighter weight/higher reps for a week or two)

I'll also look into wraps and how they work... thanks again.

Legs tomorrow, so maybe i'll just do a high rep/ low weight day (2plates)... then next wo try and go heavy again... thanks all

[Drummer]

you'll know if your pushing your joints/tendons/ligaments too hard. Just never ignore any pain or swelling/soreness. I am guilty of doing it once and a while. You know, those days you push a high weight cause you can, but pay for it over the next couple weeks ;)

~D~

[SmallieBigs]

Alright... Monday was chest and tri's

Flat BB (hadn't done this before incline in quite a while)

135 x 15
185 x 8
205 x 5
185 x 7
135 x 18
(felt good to do this again... lost a lil' strength it seems from focusing on incline, but i'm sayin' nuts to the DC training I was gonna go back to, and back to a more classic w/o, so i'll get all my lifts in... ramble, ramble, ramble...)

Incline DB
60 x 14
75 x 8
80 x 6
80 x 5

Incline BB
135 x 10
155 x 10
155 x 10 (shoulders gettin' tender by this point... always are after my 1st chest exercise... idk, i'm careful with my form and stretch well b4 and after... ??? neways)

Tricep V pressdown
120 x 15
150 x 8
150 x 7
150 x 6 dropset 90 x 6

Then some BBall for a half hour or so...

All lifts bein' done nice and slow (about 2 seconds down, then "explode" up)....

Took today off... Doin' shoulders/bis tomorrow.... then legs on thurs., back (and maybe chest again too) friday...

Diet's been ok, but think I need to try and force more FOOD down my throat, don't think shakes are worth the money spent on them....

[SmallieBigs]

Oh... and gonna try and get some current pics this week.... just wanna get it done when gf's not around... i'm so fat right now though... hahaha.... no abs showin' whatsoever...

[Drummer]

Alright... Monday was chest and tri's

Flat BB (hadn't done this before incline in quite a while)

135 x 15
185 x 8
205 x 5
185 x 7
135 x 18
(felt good to do this again... lost a lil' strength it seems from focusing on incline, but i'm sayin' nuts to the DC training I was gonna go back to, and back to a more classic w/o, so i'll get all my lifts in... ramble, ramble, ramble...)

Incline DB
60 x 14
75 x 8
80 x 6
80 x 5

Incline BB
135 x 10
155 x 10
155 x 10 (shoulders gettin' tender by this point... always are after my 1st chest exercise... idk, i'm careful with my form and stretch well b4 and after... ??? neways)

Tricep V pressdown
120 x 15
150 x 8
150 x 7
150 x 6 dropset 90 x 6

Then some BBall for a half hour or so...

All lifts bein' done nice and slow (about 2 seconds down, then "explode" up)....

Took today off... Doin' shoulders/bis tomorrow.... then legs on thurs., back (and maybe chest again too) friday...

Diet's been ok, but think I need to try and force more FOOD down my throat, don't think shakes are worth the money spent on them....

I like the routine your trying out. I would go without the drop set tho, and save that tender shoulder for finishing your heavy lifts. Thats just IMHO, cause i aslo have a tender shoulder. The drop sets i used to do just robbed me of power for the next exercise. Thats kinda why i went with 1 warmups, and all the rest heavy. Lately, however, ive upped the rep range to 7-8, and added a set because im off cycle and cutting estrogen.

~D~

[Drummer]

Oh yea, have you considered adding wide grip leaning dips to your chest day? "the upper body squat" really upped my bench.

~D~

[SmallieBigs]

Thanks Drummer.... I'll try cuttin' out the dropsets and see how i feel.... Gonna try the wide-grip dips on friday actually, can't wait!!! Was gonna try 'em on monday, but my shoulder was pooched (my right one always, for some reason)...

Legs Tomorrow!!!! AARRRGGHHH!!!!! Can't wait!!!

[SmallieBigs]

OK... Been really busy, and a bit lazy with this lately.... But I'm back

Here's a couple of my workouts from last week... don't remember back and leg days (other than doing lighter weight/high high rep last week... felt good though).

Flat BB 135x12
155x10
185x 8
205x 6 (x2)
135x 18

Incline Db 65x12
75x10
80x 7
80x 6

Widegrip Dip (bodyweight) x10... x7.... x7.... x6

Vbar tricep pressdown 135x16
150x 8 (didn't rest long enough between 1st and 2nd sets)
165x 10
195x 6 dropset 120x 8

This was a good workout, felt great after....

[SmallieBigs]

Shoulders & Traps (Can't remember the last time I did these 1st 2 exercises on machines and not free weights...)

Shoulder Press (Machine)
130x 14
160x 9
175x 5
175x 5

Machine Lat Raise
60x14
80x11
100x11
140x6
100x9

Rear bent over Flye
30x10
35x 8
40x 5
30x 9

Machine Shrugs (Hammer Strength Bench Press Machine)
4plates x 14
5plates x 12
6plates x 10
5plates x 10

This workout actually felt amazing! Gonna do it again next shoulder day...

Weight's only up to about 205ish (gonna start eating more, even though I can still see physical changes.

[macka]

Shoulders & Traps (Can't remember the last time I did these 1st 2 exercises on machines and not free weights...)

Shoulder Press (Machine)
130x 14
160x 9
175x 5
175x 5

Machine Lat Raise
60x14
80x11
100x11
140x6
100x9

Rear bent over Flye
30x10
35x 8
40x 5
30x 9

Machine Shrugs (Hammer Strength Bench Press Machine)
4plates x 14
5plates x 12
6plates x 10
5plates x 10

This workout actually felt amazing! Gonna do it again next shoulder day...

Weight's only up to about 205ish (gonna start eating more, even though I can still see physical changes.

Yes eat more, but eat good. Whats with the machine shrugs? Less tension on the shoulders? A better isolation of the traps? I am curious.

[SmallieBigs]

^^^^ poor grip strength... thought i'd try something new, and a little easier on the grip...

Been away for a while... Will update this over the next day or so...

[JonnyO]

looking fwd to the update, hows the weight and shoulder? Hows eating going too?

[wolverine]

Update this Smallie!!