11-03-07 01:12 PM - Post#369390    

hey guys am new to the forum here, but i like the friendly attitude you guys share so i thought of starting my bulking and refinement journey here to get support and advice from all of you.

i stand now at 5'10 154 lbs 13%bf so i decided to bulk till february maybe.
i like to put my training and diet into 5 week cycles cause i feel i that my goals are easily attainable this way more than a 20 week cycle .

so for the first 5 weeks i will be using a 3 day full body split:

sunday:
squats 4X 7-9
leg extensions 1X 9
semi stiff deads 3 X 7-9
leg curls 3X9
bench press 4X 7-9
flat flyes 1X 9
incline dumbell presses 2X 7-9
pull downs 4 X 7-9
bent over rows 4 X 7-9
dumbell presses 4 X 7-9
dumbell upright rows 2 X 7-9
calf raises 2X18

tuesday:
deads 4 X 7-9
calf raises 2X 18
barbell curls 4X 7-9
concentration curls 2X 7-9
skull crushers 4X 7-9
pushdowns 2X 7-9
wrist curls 1X18
hammer curls 1X 7-9
rope crunches 2X 7-9
leg raises 2X 7-9

thursday:
squats 4X 7-9
leg extensions 1X 9
calf raises 4X18
leg curls 2X9
bench press 4X 7-9
flat flyes 1X 9
incline dumbell presses 2X 7-9
chins 4 X 7-9
bent over rows 4 X 7-9
dumbell presses 4 X 7-9
dumbell upright rows 2 X 7-9

diet:
meal 1: 2 cup oats in skim milk 2 eggwhites stirred in oats 1/4 cup dates
meal 2: protien shake
meal 3: chicken or beef with rice and vegetables
meal 4: cottage cheese sandwich on whole wheat bread
meal 5: peanut butter and jelly sandwich on whole wheat bread and a protien shake

workout
meal 6: protein shake
meal 7: beef and potatoes

supps:
animal pak, on whey

feel free to add any adjustments or suggestions

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-03-07 01:33 PM - Post#369395    

On Tuesday do your hammer curls before your wrist curls.

Power is nothing without control!

The incredible bulk
11-03-07 02:56 PM - Post#369423    

I might suggest something differen't and old.
Warmup with ab work and hyperext.
1. Squat= 2-3x8
2. pullups/bent for row= 2-3x8
3. Bench press(bar or DB)= 2-3x8
4. Std DB or bar press= 2-3x8
5. Bar Curl= 2-3x8
6. Std. Tri press= 2-3x8
7 and 8. Alt between the two.
Std. Calf raise, and seated Bar wrist curl= 3x8
Go home, do these three days a week.
Think about what you are eating. Is it good for me or not.
Forget the cycle and science crud just train.

It don't matter

11-03-07 03:21 PM - Post#369429    

Your diet could use some more good carbs. Since you are bulking have carbs with every meal. Try adding bananas (or other fruits), Ezekiel bread, brown rice, sweet potato, oats. Also you may want to consider (just think about it) having some dextrose or waxy maize in a post workout shake. Also I am just curious, not criticizing, why are you doing basically the same workout on Sun and Thur but only doing the other exercises on one day (Tue)? Try a Push/Pull type workout. Or just for the heck of it try a German Volume Training. Just an idea

11-03-07 05:03 PM - Post#369448    

thnx lucktree i will.

cajinjohn i'd like to give your routine a spin when iam done with this one cause am doing this routine with 2 of my friends as a team u get me?

and pook i can't add carbs cause i get fat like crazy when i do i tried it and i was about to explode. as for the dextrose i will add it thnx buddy , for ur question about the workout i was going to do the same sunday workout every other day its just that i realised that my arms needed a little more attention so i thought of doing the workout sun and thurs and arms on tuesday. next five weeks i'll be doing each bodypart a day or maybe upper body on oneday and lower on the other cause full body workouts are best for my bodytype

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-03-07 05:19 PM - Post#369453    

Amr, I know the feeling about getting chubby, I'm a classic endo so It happens to me also. That is why I add fruit, bananas and apples are my favorite. Maybe a carb-up day (leg day) would work best. Carbs every meal just on leg day, worked for me might work for you.

11-04-07 09:21 AM - Post#369595    

thnx pook i'll be sure to add it. so i wanted to share my workout with yo today , am feeling pumped literally am strong at all of my lifts due to carbing up prior to my workout every thing went smooth except for chins my forearms gave up reallt quick mybe i'll change them for lat pulldowns. later

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-04-07 10:31 AM - Post#369611    

If your grip gives out on chins, try wearing wrist straps.

Power is nothing without control!

The incredible bulk
11-04-07 10:41 AM - Post#369613    

I agree with the straps. Also if you are not the greatest at pull-ups (chins) give what I call "fat man pull-ups" (no it doesn't imply that you are fat) a try. Using a smith machine or you can place a bar in a power rack, then put your legs straight out and rest your heels on an incline bench and pull-up. your body should be almost like a "V" when you are at the lowest position. This really works the back and if you want you can place a weight on your lap.

Edited by Pook on 11-04-07 10:42 AM. Reason for edit: No reason given.

Re: The incredible bulk
11-04-07 01:57 PM - Post#369662    

great advice guys thanx . i'll be posting my before pics tomorrow along with my measurments

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

Re: The incredible bulk
11-06-07 04:27 PM - Post#370638    

so today's workout was amazing did a triple dropset on the push downs and concentration curls , great pump.

so here are my pics i have been bulking for 5 weeks now.

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

Re: The incredible bulk
11-07-07 06:28 AM - Post#370822    

any comments , critisism ????

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-07-07 01:09 PM - Post#370943    

The photos didn't upload correctly, sorry for the trouble. If you're seeing them in your browser, it's probably because they're on your local computer.

Would you like to email them to me and I'll see what I can do?

ldraper@davedraper.com

The incredible bulk
11-07-07 03:47 PM - Post#371015    

thnx laree i tried but the pics wouldn't upload so i did them using photo bucket here are the links:
http://i228.photobucket.com/albums/ee170/dyskee/1 00_0734.jpg

http://i228.photobucket.com/albums/ee170/dyskee/1 00_0733.jpg

http://i228.photobucket.com/albums/ee170/dyskee/1 00_0732.jpg

http://i228.photobucket.com/albums/ee170/dyskee/1 00_0731.jpg

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

Edited by amr on 11-07-07 05:46 PM. Reason for edit: No reason given.

Re: The incredible bulk
11-08-07 03:16 PM - Post#371435    

Excellent, got 'em... let's try again.

Re: The incredible bulk
11-09-07 04:04 PM - Post#371851    

thnx laree for posting them :D.

sp today's workout was amazing full pump am blown , but i was really tired when i got to overhead dumbell presses i couldn't push them beyong 5 reps,

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-09-07 04:42 PM - Post#371865    

You're welcome. Forgot to add in there... you're looking real good!

PS: Very pleased to see your log-in from Egypt. I'm pretty sure you hold that country workout space alone around IOL.

11-10-07 04:50 AM - Post#371982    

ya i don't see any other egyptians on other boards but i found a friendly and family atmosphere here so thats why i like it. thnx once again

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-11-07 01:56 PM - Post#372299    

so todays workout i added 10 lbs on bench presses 5 lbs on icline presses shoulder presses squats and upright rows but i have been feeling so depleted lately . am wondering y???

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-12-07 01:11 PM - Post#372604    

• amr Said:

Of course that could be the result of adding weight to your exercises, but there are a ton of other good reasons, too.

Are you eating well -- enough food, of the right type?

How about sleep, do you get good, solid sleep every night?

Are you a student still? Having trouble with your studies, or peer pressure, perhaps?

Are you looking for your first job, or worried about finding the right college, getting accepted, or paying for it?

Things okay at home, or do you have worries about your family members?

All these things are stresses that could easily leave you feeling depleted. So you see, there are a great many elements that affect our energy in addition to our training programs.

If everything seems comfortable outside your training, then we take a closer look at the workout. Anything jump out at you here?

11-12-07 02:39 PM - Post#372637    

ya ur right its about college , am wondering how will i'll be able to get there and my studies are really killing me

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-13-07 03:28 PM - Post#373149    

so today was great i upped my deads by 30 lbs also my hammer curls and concentration curls by 5 lb each it was nice feeling a tight back. and i am having a question that is really intriguing i use an overhand grip on deads while my friend uses a mixed grip does it differ??

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-13-07 09:46 PM - Post#373300    

• amr Said:

There's mixed opinion on this one. Some of us like a mixed grip (I'm one of those), while others consider an overhand grip safer on the biceps, making it less likely you'll get injured. I'm sure there's something to that, however after 27 years of training -- 15 of 'em working 10+ hours a day in a gym -- I've never seen a biceps tear from deadlifting, so I stick with the mixed grip since I like it better.

Most people who used a mixed grip switch the underhand/overhand sides during the light weights, and usually stay with their stronger side at the higher weights.

Some people even do them with an underhand grip. Sure works the biceps that way.

Have you tried both ways? That'll give you an idea which you'll like better. Pretty often we stick with what we learn first from what I've seen.

Glad you're feeling better. Fatigue will probably come and go while you sort out your future plans. That's perfectly natural. As you're trying to build muscle, do your best to get regular rest and quality food, at all times, but particularly during stressful times.

11-14-07 05:57 AM - Post#373370    

thnx laree i'll be sure to try the moxed grip next workout

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-17-07 10:03 AM - Post#374562    

i was to tired to post yesterday so, here's the late news:D
i have lately been able to increase the weights each and every workout am so amazed . also although i am bulking i feel leaner but some times iam bloated as a baloon although i don't get y i think it mainly depends on my diet for the day?!!

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-17-07 12:23 PM - Post#374589    

• amr Said:

Glad you're having a fun run at increasing the weights. That's how it goes sometimes, things feel a little dismal, but we soldier through and then suddenly notice our training success is skyrocketing. Great stuff... gotta work through those plateaus to get there, though.

About the bloating, it could definitely be something in your diet. Try taking some notes, write down what you eat and pay attention to which days you get any stomach distress. You should be able to pinpoint the food, and hopefully will be able to eliminate or decrease a single food and fix the problem. The most common culprits are dairy, wheat or gluten, peanuts, tomatoes, could be even food additives or preservatives, or something else entirely.

Michelle's going to write up instructions on how to sort out food sensitivities soon. In the meantime, read her post on food allergies and follow the links for more information if it's bothering you enough to want to fix it.

11-17-07 01:19 PM - Post#374596    

thnx laree ur really giving me some serious support here

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-17-07 02:41 PM - Post#374614    

You're welcome. Happy to help.

Also, if you have specific questions you'll get more people looking after you if you post in the main forum section. Many people just don't have time to review the training log threads.

11-18-07 09:40 AM - Post#374741    

nice workout today no trouble at all

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

me yesterday
11-19-07 01:10 PM - Post#375058    

so i decided to spice things alittle bit here is my pics yester day doing deads with 176 lbs for 15 reps i really liked that i feel that its a huge advancement in strength for me. here they are:

http://i228.photobucket.com/albums/ee170/dyskee/I mage482.jpg

http://i228.photobucket.com/albums/ee170/dyskee/I mage483.jpg

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

Re: me yesterday
11-19-07 06:39 PM - Post#375227    

That's a great looking gym you get to work in... outside, is it?




You might want to get a little more bend in the legs at the bottom... have you tried that? You'd be pushing through with the legs more, rather than pulling up with the back. That'll protect your back over the long run, and will help you move up in weights, too.

Re: thnx
11-20-07 06:49 AM - Post#375361    

ya thats thats in the outside laree there's another room inside for various machines .

as for the deadlift i'll give what u said a try and tell you how did it go , thnx again

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

Re: thnx
11-20-07 01:20 PM - Post#375532    

nice workout today added weight on incline presses and barbell rows am feeling real tight

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

today
11-23-07 10:38 AM - Post#376352    

pumped like hell today increased my inclines by 10 lbs and my bench too . there is just one week left in the first 5 weeks 3 more workouts i must add some more weight before i enter the second 5 weeks

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-24-07 09:31 AM - Post#376568    

i am having this thought lately of doing low intensity cardio for maybe 30 mins on my off days so that i could lower my bf percentage while increasing my muscle mass, any ideas??????

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-25-07 06:05 PM - Post#377024    

the same weights 2day no progress

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

last workout
11-27-07 01:20 PM - Post#377727    

today was the last workout in the first 5 week phase i'll be posting my upcoming training schedeule , my new supplementation plan new diet and my pics after this phase

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

my numbers
11-29-07 08:14 AM - Post#378544    

i will log here the last numbers of most compounds we measure in kg in egypt so i'll have to convert to pounds so there will be some quite odd numbers.

squats 100 X 12 reps
stiff deads 135 X 12 reps
bench press 165 X 10 reps
incline dumbell press each hand 55 X 10 reps
pulldowns 14 plates X 12 reps
bent over rows 135 X 10 reps
dumbell presses each hand 45 X 10 reps
deads 180 X 15 reps

i guess i need to work on squats and bench , what do u think?

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-29-07 09:27 PM - Post#378875    

Hi Amr!

I'd pass on the high intensity cardio at this stage. Low intensity will do well for you burning BF while not torching your CNS. Walking (briskly, but not super-fast) for 30-45 minutes is wonderful and won't interfere with your lifts.

I didn't see your current body weight above, but just eyeballing it, your bench is right about where it should be (relative to other lifts), the squat needs to come up... its the one that is lagging.

Come visit my log, please.

11-30-07 12:06 PM - Post#379072    

i will weigh myself tomorrow dean and take pics too and thanks for the cardio.

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-30-07 02:00 PM - Post#379128    

Check on your current BF%, too, if you can. Good thing to track.

Also, if I understand, your current goal is bulk, I take that to mean you are trying to add muscle mass, right? (Not just bloat up.) So, using your BF% and weight you can keep the trend in both LBM and fat mass going in the right directions and control the amount of cardio and diet accordingly to get to where you want to go.

Come visit my log, please.

11-30-07 06:55 PM - Post#379248    

great advice dean thank you as a matter of fact i have had my weight fluctuate alittle going up like 5 lbs and then going them back down i thought this was adding lean muascle while burning fat as i feel a lot leaner now :D i'll be updating tomorrow thnx:D

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

11-30-07 08:12 PM - Post#379285    

Do you have a good way of measuring BF%?

I'm too sloppy to get a consistent read with calipers, and the electronic versions are just too dependent on hydration level. I've settled on a system that uses waist measure and weight (might not be the most accurate thing in the world, but it is consistent which is the most important point).

Come visit my log, please.

12-01-07 07:30 AM - Post#379384    

ya use that system too because we don't have calipers here . but it says am 17% bf which i highly doubt cause i have a visual contact with my abs also i have some veins in my legs and delts and i feel leaner

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

12-01-07 07:42 AM - Post#379390    

Unless you are a competitive bodybuilder dieting for a show you do not need to worry about your BF%. It means nothing. If you continue with your workouts, including a regular cardio program, and eat clean everything will be fine. Too many people worry about their BF % when they don't have to. Let the mirror be your guide. Concern over BF% is a waste of time and money.

12-01-07 07:45 AM - Post#379391    

hey this is my new split i'll be working out every other day alternating between 2 workouts. eg: sun wkt1/tues wkt2/ thurs wkt1/ sat wkt2/ mon wkt1...etc

Workout 1: Quadriceps, Hamstrings, Calves, Chest, Triceps
Quadriceps Midrange
Squats*, 2 x 10-12
Quadriceps Stretch
Sissy squats, 1 x 10-12
Quadriceps Contracted
Leg extensions*, 1 x 10-12
Quadriceps Midrange
Feet-forward hack squats, 1 x 10-12
Hamstrings Midrange & Stretch
Semi-stiff-legged deadlifts*, 2 x 10-12
Hamstrings Contracted
Leg curls*, 1 x 10-12
Calves Midrange
Knee-flexion leg press calf raises, 2 x 15-20
Calves Stretch
Donkey calf raises*, 1 x 15-20
Calves Contracted
Standing calf raises, 1 x 15-20
Upper Chest Midrange
Incline barbell presses*, 2 x 10-12
Upper Chest Stretch & Contracted
High or incline cable flyes, 1 x 10-12
Lower Chest Midrange
Decline presses
or wide-grip dips*, 2 x 10-12
Lower Chest Stretch & Contracted
Low or decline cable flyes, 1 x 10-12
Triceps Midrange
Dips* (arms in close), 2 x 10-12
Triceps Stretch
Overhead extensions, 1 x 10-12
Triceps Contracted
Dumbbell kickbacks, 1 x 10-12
*Do two warmup sets with 50 and 80 percent of your work weight for 10 and
eight reps, respectively, prior to your work sets

Workout 2: Back, Deltoids, Biceps, Abdominals
Lats Midrange
Chinups
or pulldowns to front*, 2 x 10-12
Lats Stretch
Dumbbell pullovers*, 1 x 10-12
Lats Contracted
Undergrip pulldowns, 1 x 10-12
Midback Midrange
Covered with lat midrange work
Midback Stretch
One-arm dumbbell rows, 2 x 10-12
Midback Contracted
Shoulder-width-grip cable rows, 1 x 10-12
Deltoids Midrange
Dumbbell upright rows*, 2 x 10-12
Deltoids Stretch
Incline one-arm lateral raises, 1 x 10-12
Deltoids Contracted
Forward-lean lateral raises, 1 x 10-12
Delts Front-Head Midrange
Barbell or dumbbell presses*, 1 x 10-12
Biceps Midrange
Close-grip cable curls*, 2 x 10-12
Biceps Stretch
Incline dumbbell curls, 1 x 10-12
Biceps Contracted
Concentration curls, 1 x 10-12
Abdominals Midrange & Lower Contracted
Incline kneeups, 1 x 12-15
Abdominals Stretch & Upper Contracted
Full-range crunches
or Ab Bench crunches, 1 x 10-12
*Do two warmup sets with 50 and 80 percent of your work weight for 10 and
eight reps, respectively, prior to your work sets.

as for the cardio i'll keep it 20 - 30 mins on off days an diet i'll eat whenever am hungry.

supplement update: i'll add in eas phosphagen creatine mono to help me handle the stress from the workouts

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

12-01-07 07:56 AM - Post#379393    

Just a suggestion. Try splitting your workout into a 4 day split. Just my opinion so take it or leave it but with a 4 day split you may be able to focus more on a specific body part (s) than with a 2 day doing a thousand exercises. Maybe something like
Day #1; Chest/Back
Day#2: Legs (quads, hams, calves)
Day #3: Off (cardio /abs)
Day #4: Delts/traps
Day #5: Arms (biceps/triceps/forearms)
Day #6: Off (cardio/abs)
Day #7: Off (you can squeeze in another light cardio session if you want)
This is just a suggestion, something to try if you want

12-01-07 09:21 AM - Post#379409    

Amr,

How long do those workouts take? Seems like a whole lot to me. Pook's split is a good way to go, and for my money, I find that consolidating down to a fewer number of primary lifts is better.

Pook,

I agree that the mirror is your best guide. Trick is that if you let your BF% escape a happy range (like I did), then when you eat more to build muscle, you end up storing too much of it as fat.

When a guy gets the trend going in the right direction, then more of the new mass goes to the stuff we want.

A guy doesn't want to get anal about it nor worry over near-death % values like the competitors do, but I think that much over 10-12% means diet has gotten sloppy. But that's just my opinion (and I'm guilty of being sloppy right now, which is why I'm working on it).

Come visit my log, please.

12-01-07 10:46 AM - Post#379433    

these workouts take about 45 minutes if am goin a good pace if am slacking talking and stuff it gets around 60 mins . pook i'd like to split them but actually this workout is from a book i read called size surge so am trying to asses the program so i want to do it just as outlined u get me?

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

12-01-07 10:49 AM - Post#379435    

45-60 is great. I was worried (at first glance) you were doing 3 hour marathon sessions.

Size Surge? I'm not familiar with that one, can you give us a quick summary of what the author felt was important?

Come visit my log, please.