| 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. |
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 |
| Totals for Day #107 |
| Protein | Carb | Fat | Fiber | Calories |
| 325.50 | 353.00 | 69.40 | 21.25 | 3338.60 |
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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