By: Derek Charlebois

Bulking - Week #9

NOTICE: This is article #9 of this series. Click HERE for the front page.

Diet

My diet is basically the same as when I started. Here is an example:

Breakfast

Food Item	Portion	Protein	Carb	Fat	Fiber	Calories
Fat Free Cottage Cheese	1 cup	26.00	8.00	0.00	0.00	136.00
Milk, skim	1 cup	8.00	12.00	0.20	0.00	81.80
Flax Oil	1 TPSP	0.00	0.00	13.00	0.00	117.00
Quaker Oatmeal	1/2 cup	5.00	27.00	3.00	5.00	155.00
Breakfast Totals:		39.00	47.00	16.20	5.00	489.80

Meal #2

Food Item	Portion	Protein	Carb	Fat	Fiber	Calories
Tyson Frozen Chicken	1 piece	33.00	1.00	3.50	0.00	167.50
Brown Rice	1/4 cup	5.00	35.00	2.00	2.00	178.00
Meal# 2 Totals:		38.00	36.00	5.50	2.00	345.50

Meal #3

Food Item	Portion	Protein	Carb	Fat	Fiber	Calories
Opt Whey	1 Scoop	21.00	4.00	3.00	0.00	127.00
DEXTROSE	3/4 scoop	0.00	30.00	0.00	0.00	120.00
Meal# 3 Totals:		21.00	34.00	3.00	0.00	247.00

Meal #4

Food Item	Portion	Protein	Carb	Fat	Fiber	Calories
VP2 Whey Protein	2 scoops	48.00	2.00	1.00	0.00	209.00
Dextrose	1 1/4 scoop	0.00	50.00	0.00	0.00	200.00
Meal# 4 Totals:		48.00	52.00	1.00	0.00	409.00

Meal #5

Food Item	Portion	Protein	Carb	Fat	Fiber	Calories
Potatoes, Baked	1/2 med	2.50	25.00	0.50	0.25	114.50
Beef, Ground 93% Lean	4 oz	22.00	0.00	8.00	0.00	160.00
Meal# 5 Totals:		24.50	25.00	8.50	0.25	274.50

Meal #6

Food Item	Portion	Protein	Carb	Fat	Fiber	Calories
Lean Mass Matrix	1 serving	40.00	40.00	8.00	5.00	392.00
Meal# 6 Totals:		40.00	40.00	8.00	5.00	392.00

Meal #7

Food Item	Portion	Protein	Carb	Fat	Fiber	Calories
Tyson Frozen Chicken	1 piece	33.00	1.00	3.50	0.00	167.50
Brown Rice	1/4 cup	5.00	35.00	2.00	2.00	178.00
Meal# 7 Totals:		38.00	36.00	5.50	2.00	345.50

Meal #8

Food Item	Portion	Protein	Carb	Fat	Fiber	Calories
Tyson Frozen Chicken	1 piece	33.00	1.00	3.50	0.00	167.50
Brown Rice	1/4 cup	5.00	35.00	2.00	2.00	178.00
Meal# 8 Totals:		38.00	36.00	5.50	2.00	345.50

Dinner

Food Item	Portion	Protein	Carb	Fat	Fiber	Calories
Fat Free Cottage Cheese	1 cup	26.00	8.00	0.00	0.00	136.00
Milk, skim	1 cup	8.00	12.00	0.20	0.00	81.80
Quaker Oatmeal	1/2 cup	5.00	27.00	3.00	5.00	155.00
Flax Oil	1 TPSP	0.00	0.00	13.00	0.00	117.00
Dinner Totals:		39.00	47.00	16.20	5.00	489.80

Supplement Schedule

6:30 AM

6 liver tabs
1 multi-vitamin
500 mg vitamin C
1 cap AST Proflex

Pre-workout

1000 mg Vitamin C
400 U.I. Vitamin E
300 mg ALA
5 grams BCAA
5 grams L-Glutamine
6 liver tabs
1 cap AST Proflex

Post Workout

1000 mg Vitamin C
400 U.I. Vitamin E
300 mg ALA
5 grams BCAA
5 grams L-Glutamine
5 grams Creatine
7 liver tabs
1 cap AST Proflex

9:00 PM

3 caps ZMA

10:00 PM

6 liver tabs
500 mg vitamin C
1 cap AST Proflex

I took my week off and I'm ready to hit it hard. I have a new routine, which I'll start today. I'll see how everything goes.

Monday, November 4th - Legs

I decided to put legs back to Monday because they are the most demanding body part. Since I take the weekend off, I am refreshed and ready to kill on Monday.

Squats 275 X 12, 10, 7
Stiff Leg Deadlift 275 X 6, 4
Lying Leg Curl 160 X 8, 4
Leg Press 270 X 8, 6
Leg Extension 170 X 8, 8
Standing Calf Raise 200 X 10, 8
Seated Calf Raise 135 X 10, 8
Leg Press raise 270 X 10

Ever since I started lifting at the gym, my squat strength has been crap. After talking with a fellow body building I realized something. Since the beginning, I have always squatted looking at myself in a mirror. I guess it's motivational. The gym has the rack setup so you are looking out into the gym instead of a mirror. So I just turned the rack around. Now I'm just a couple inches away from the mirrors. It's like starring yourself in the face, saying "Is that all you got punk?" Squats definitely felt better today.

I found it hard to do calves after legs. I'll try it for one more week then switch it if it doesn't go well.

Tuesday, November 5th - Arms

Barbell Curl*Lying Tricep Extension (straight bar) 115 X 6, 6 * 115 x 4, 6
Ez Bar Curl*Lying tricep Extension (ez Bar) 115 X 6, 6 * 114 X 9, 5
Reverse Curl * Reverse Skull Crusher 65 X 6, 6 * 65 X 4, 4
Double Hammer bar curl * Double Hammer bar crusher 50 X 6, 6 * 6, 4

Today I tried using the straight bar for lying tricep extensions... it felt like crap. It was hard on my wrist and felt awkward. Reverse lying tricep extensions felt awkward as well.

I have decided to add cardio into the mix. These are extremely intense 16 minute sessions. I've been reading a lot about the benefits of adding cardio to a bulking program, so I decided to do it.

Cardio

Bike for 16 minutes. Distance covered 2.5 miles.

MY LEGS WERE ON FIRE! Jeez, lactate acid anyone. I knew my first sessions was gonna be hard, but this was painful.

After my cardio sessions, I'll be having:

1 scoop whey
5-10 grams L-glutamine
5 grams BCAA
20 grams dextrose

To read more about this type of cardio, check out: http://www.ast-ss.com/articles/article.asp?AID=97 http://www.bodybuilding.com/fun/satter2.htm http://www.bodybuilding.com/fun/satter3.htm

Wednesday, November 6th - Shoulder/Traps

Military Press 145 X 5, 3
DB Press 50 X 7, 5
Side Lateral 30 X 6, 5, 4
Bent Over Cable Lateral 40 X 9, 6, 4
Shrugs 225 X 12 ,10, 6, 6

A decent shoulder day. Side Laterals felt awesome. This is one exercise I love doing. You can see every head of the deltoid tensing with every rep.

Thursday, November 7th - BACK!

Wide Grip Pull Ups 10, 6, 4
Deadlift 325 X 6, 3, 5
Bent Over Row 205 X 6, 4, 4
T-Bar Row 145 X 6, 4, 4

I cannot complain about back day. I haven't had a bad back day since I started bulking. I combination of bent over barbell rows followed by close grip T-bar rows feels great and has been producing great results.

Cardio

16 minutes of Bike. Distance covered 3.01 miles

Friday, November 8th - Chest

Decline Press 225 X 4, 6, 6
Bench Press 225 X 4, 205 X 4
Incline DB Press 50 X 6, 6, 6
Cable Flies 40 X 8, 7, 6

I lost balance of the bar on the first set of decline press. It made me mad because the weight felt light. Incline DB press went very smooth today. The went just went up. Cable flies continue to feel great.

Saturday, November 9th

I can never get a break! I must have did something to my shoulder when I lost balance of the bar on decline press yesterday. I will start icing it.

Sunday, November 10th

Cardio

30 minutes on Bike. Forgot to write down the distance :).

Weekly Reflections

MY SHOULDER HURTS!!! I'm sorry, but that's all I can think about right now. I'll continue icing it and see how it feels.

Measurements

Muscle (unflexed)	Initial	Week 9
Weight	194	203
Waist	33	33 3/4
Chest	43 7/8	46 1/2
Lats	45 7/8	47 1/4
Shoulders	49	51 1/4
Biceps	14 3/8	15 1/4
Biceps (flexed)	16	16 1/2
Thighs	24 1/2	25 1/2
Calves	16 3/4	17 1/4

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