My diet and supplement schedule has been updated!

Bulking - Week #16

NOTICE: This is article #16 of this series. Click HERE for the front page.

Diet and Supplements

My diet and supplement schedule has been updated! To view it, click the link below:

VIEW THE FULL DIET


Monday, December 30th


Abs/Chest

Leg Lift 10 lbs X 10, 10 - View Exercise
Weighted crunch 25 X 10, 6 - View Exercise
Cable Crunch 170 X 12 - View Exercise
Bench Press 225 X 6, 4, 4 - View Exercise
Incline DB Press 70 X 6, 4, 4 - View Exercise
Weighted Dips 20 X 6 ,4, 4 - View Exercise

I am doing consistent ab exercises now. Before, I would do a couple here, a couple there, but now it is serious.

This is my first time doing flat bench in a while. I never really liked it, but decided to give it a go. It felt really good. I really feel like it hit my chest hard. Before today, I never really felt it in my chest when I benched.

Weighted dips are awesome! It kills your chest. Definitely my new favorite chest exercise. As you can see I dropped the cable flies. I do not feel they really did much in regards to gaining size. I am now concentrating only on compound exercises.


Tuesday, December 31st


Biceps/Triceps/Calves

Barbell Curl 125 X 6, 6 - View Exercise
Skull Crusher 125 X 6, 6 - View Exercise
Ez Bar Curl - 125 X 6, 4
Pressdown - 150 X 6, 4 View Exercise
Standing Calf Raise 380 X 8, 6 - View Exercise
Seated Calf Raise 190 X 8, 6 - View Exercise
Leg Press Calf 360 X 8, 8

Because I am coming off of a forearm injury, I decided to start back into training slowly. No major pain or anything, so hopefully I can get back to training at full intensity. I alternate between bicep and tricep exercises. For example, I do a set of barbell curls, rest one minute, then do a set of skull crushers.

Cardio

Running on Treadmill for 16 minutes.
Distance covered 1.45 miles.


Wednesday, January 1st


Legs

Squats 315 X 6, 4, 4 - View Exercise
Stiff Leg Deadlift 225 X 8, 6, 6 - View Exercise
Leg Press 320 X 6, 4, 4 - View Exercise

Hard and heavy, that's the only way. As I said, only compound movements. I am very pleased with this leg day setup.


Thursday, January 2nd


Abs/Delts/Traps

Leg Lift 10 lbs. X 12, 20 lbs. X 6 - View Exercise
Weighted crunch 25 X 12, 8 - View Exercise
Cable Crunch 170 X 15 - View Exercise
DB Shoulder Press 75 X 6, 4, 4 - View Exercise
Side Lateral 35 X 8, 6 - View Exercise (Two Arms Shown)
Bent Over Lateral 20 X 8, 6 - View Exercise
Shrugs 225 X 20, 20 - View Exercise

Decent shoulder day. Going heavy on shrugs put strain on my forearm. I do not want to aggravate this injury, so I decided to go light.

Cardio

16 minutes running on treadmill
Distance covered 1.46

YES! I beat my last time! Not by much, but I still did. My goal is to increase my distance covered each session.


Friday, January 3rd


Weighted Pull Up 25 X 7, 4, 4 - View Exercise
Bent Over Row 225 X 6, 4, 4 - View Exercise
T-Bar Row 180 X 6, 4, 4 - View Exercise
Forearm DB Curl 60 X 10, 70 X 10 - View Exercise
Forearm BB Curl 135 X 8, 6 - View Exercise

I decided to incorporate some direct forearm work. Man I loved it! Great pump. Weighted Pull ups felt great as well. I feel this much more in my lats than weightless pull ups.


Weekly Reflection


What a week! Now that I'm back into the routine, it's time to kick some butt. I enjoy doing the cardio, except running puts a lot of pressure on your knees, so I won't be running before leg day. I will takes pics next week to gauge my progress. That's it for this week. See you next week!

Back To The Main Page


dspikehead@hotmail.com

Recommend this article to a friend by e-mail here!

Back To Derek Charlebois' Main Page

Back To The Articles Main Page.

Related Articles
Second Installment Of My Training Journal And Nutritional Habits!
Curtis Dennis Jr. Hybrid Journal
Phano's Training Journal


 
Member Login

Sign in for more FREE features and tools!

Username or
Email Address:
Password:
Remember Me


New to Bodybuilding.com?
Sign Up Now It's FREE!



Double-T Challenge SB