Well, things did not go quite as I planned. I will get into this later. In this article, you will understand the importance of food.
Week of 7-23-01
Monday
Decline Bench Press
215 X 6, 215 X 5
Decline Dumbbell Press
80 X 5, 80 X 4
Incline Dumbbell Press
70 X 4, 70 X 4
Dips
11, 9
Tuesday
Squats
240 X 6, 240 X 4, 240 X 4
Stiff Leg Deadlift
170 X 6, 175 X 6, 180 X 6
Leg Curl
120 X 4, 120 X 5
Leg Extension
200 X 6, 210 X 6
Ab work
Wednesday
Dumbbell Press
40 X 5, 40 X 6
Sitted Rear Lateral
20 X 6, 10 X 8, 10 X 12
Side Lateral
20 X 8, 20 X 8, 20 X 10
Lying Triceps Press
70 X 8, 70 X 6, 70 X 6
Triceps Rope Pressdown
70 X 8, 70 X 6
Triceps Pushdown
70 X 8, 70 X 7
Thursday
Hammer Curl
50 X 6, 50 X 4
Alt. Dumbbell Curl
50 X 4, 50 X 4
Barbell Curl
100 X 4, 100 X 4
Cross Body Hammer Curl
20 X 8
Forearm Curl (Front and Back)
115 X 12, 115 X 2
forearm rope
20 X 2
Standing Calf Raise
115 X 20, 115 X 20, 115 X 20
Seated Calf Raise
50 X 20, 50 X 15, 25 X 15
Friday
Wide Grip Pull Ups
10,6,6,6,4
Deadlift
265 X 6
Lat Pulldowns
150 X 6, 170 X 4
*170 was too heavy to get a good range of motion
V-bar row
170 X 6, 180 X 6
Bent Over Row
180 X 4
Ab Work
This week went very well. Next week is where it started going downhill.
Week of 7-30-01
Monday
Decline Bench Press
220 X 6, 220 X 4
Decline Dumbbell Press
80 X 6, 80 X 4
Incline Dumbbell Press
60 X 4, 60 X 6
Dips
12, 6
Tuesday
Squats
245 X 4, 245 X 4
Stiff Leg Deadlift
185 X 6, 185 X 6
Leg Curl
120 X 6, 120 X 6
Leg Extension
220 X 6, 220 X 6
Ab work
Wednesday
Dumbbell Press
50 X 4, 50 X 4
Seated Rear Lateral
20 X 6, 10 X 10, 10 X 10
Side Lateral
20 X 10, 30 X 8, 30 X 6
Lying Triceps Press
50 X 8, 50 X 8, 50 X 6
Triceps Rope Pressdown
70 X 8, 70 X 5
Triceps Pushdown
70 X 8, 70 X 6
Thursday
Hammer Curl
50 X 6, 50 X 4
Alt. Dumbbell Curl
40 X 6, 40 X 6
Barbell Curl
100 X 4
Cross Body Hammer Curl
30 X 6
Forearm Curl (Front and Back)
115 X 12, 115 X 12
forearm rope
20 X 2
Standing Calf Raise
115 X 20, 115 X 20, 115 X 20
Seated Calf Raise
25 X 20, 25 X 15, 25 X 15
Friday
Wide Grip Pull Ups
12,6,6,4,5
Lat Pulldowns
160 X 4, 160 X 4
V-bar row
I had hardly any energy and endurance this week. Why? Lack of food. My family was going through some hard times at the moment, so I was not able to eat what I normally eat. I did not get the 4,000 calories I planned on getting each day. It was not like I was starving, but I was not getting enough food for the kind of workouts I was going for. Let me get into what I did next week, then I'll go further into this.
I decided to change things up a bit because I the way I was feeling.
Monday
Dips
22
Bench
255 X 1, 205 X 8
Incline Bench
195 X 1, 155 X 9
Tuesday
Squat
300 X 1, 240 X 4
Standing Leg Curl (Each Leg)
70 X 1, 55 X 9
Barbell Row
195 X 1, 155 X 8
Pulldowns to Chest
150 X 1, 120 X 12
Thursday
Barbell Curl
115 X 1, 90 X 6
Preacher Curl
90 X 1, 70 X 7
Close Grip Bench
200 X 1, 165 X 8
Triceps Rope Pressdowns
100 X 1, 80 X 6
Friday
Chin ups
15
Dumbbell Shoulder Press
60 X 1, 50 X 4
1-arm Side Lateral
30 X 1, 25 X 8
My intent here was to have short, heavy, effective workouts. I knew I didn't have the mental focus to do my original plan. Back to food. This weekend, I felt like crap! I felt tired, angry, and I had no appetite at all. I think because of not getting an efficient amount of calories, I was overtraining. I am going to take a week off, then get back into the game. I'm sorry if this article sucks. I did not feel like writing about my dilemma, but I felt I needed to continue with this series. So, the moral of this story is, never underestimate the power of proper nutrition!
Supplement Review
AST's Creatine:
This is a great product! This was my first time using creatine. I did not experience any side effects. No cramps or stomach bloating or anything like that. I would go with the micronized creatine over the HSC, if going with AST.
ATP Mass by Alternative Nutrition:
The main thing I noticed while talking this supplement, was that I was allows able to eat at least 4,000 calories a day.
Ny-Tro Pro 40:
Another good product, but I think it is nonessential. I would only recommend this if you need a good meal on the go or have money to blow. Out of the three flavors (vanilla, chocolate, and strawberry), strawberry is the best tasting.
VP2:
My favorite supplement! I mixes great, it tastes great, it is great. I give this a 10 out of 10.
What I have learned:
Do not be afraid to eat. Up until now, I have always been afraid to gain fat. This is the first time I have gone through a bulking cycle and not care about gaining fat. The maximize your gains, you have to eat. If you add a couple inches to your stomach, so what, you can work it off later.
What I gained:
Weight: 15 lbs.
Biceps: 1"
Chest: 1 1/2"
Thighs: 1"
Those are my main gains.
What's Next?
I will start decreasing my calories and doing cardio again. My plan is to lose to fat I gained while keeping the muscle I gained. I will bulk again in October. So look for my Fall/Winter of Mass articles.
Later
~Derek Charlebois~
dspikehead@hotmail.com
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