Lean Bulking Time

[JayKay]

Right, so a few weeks ago I blogged my bulking plans.. For those who havent seen it, this is it:

Weeks 1-10
Heavy 5x5 - Reg Park inspired workouts... Hitting the full body over 2 workouts, twice weekly.

Week 10-11
Light week - After strenous first 5, this is a lighter week to recuperate.

Weeks 11-18
DC Training - Taking one bodypart to failure with one max, rest pause set.

Weeks 18-26
FST-7 - This will mainly be back to a normal 4/5 day split with FST-7 added after lagging bodyparts.

Cardio
HiiT Training - Twice a week to maintain lean-ness

I have planned this far ahead so as to give myself lots of time to put on some much needed weight.

Stats Goals
Height - 6'0 Grow a bit hopefully lol
Weight - 12st6lbs 14st
Bodyfat - 7.3% 10-12%

Current Bests
Dumbbell Bench Press - 5x5 - 38kg
Squats - 5x5 - 125kg
Deadlifts - 5x5 - 110kg
Shoulder Press - 5x5 - 30kg
Wide-Grip Pull-Ups - 5x5 - Bodyweight + 14kg
E-Z Bar Curls - 4x8 - 12.5kg (each side)
Dips - 5x5 - Bodyweight + 24kg

I'll be aiming to get around 3,500-4,000 calories per day, with 200g Protein, 200-300g Carbs, 100g Fats.
I'll be having a high calorie cheat meal once every week or two also to help with the gains.

Any comments would be much appreciated and advice would also be handy throughout.

Cheers

JayKay

[Edd_123]

looks really well thought out mate, looking forward to seeing ur results from dogcrapp training

[JayKay]

Right... These are Monday and Tuesdays workouts:

Monday
Dumbbell Bench - 38kg 5x5
Incline Bench - 34kg 5x5
Squats - 125kg 5x5
Seated Calf Raises - 50kg - 3x15
E-Z Bar Curls - 12.5kg (Each side) - 4x8
One-Arm Dumbbell Preacher Curls - 12kg - 3x12

Tuesday
Dumbbell Shoulder Press - 30kg 5x5
Hammer Strength Shoulder Press - 37.kg 3x8
Lat Pulldowns - 72kg - 5x5
Deadlifts - 110kg 5x5
Stiff Legged Deads - 75kg 5x5
Dips - Bodyweight + 14kg 5x5
Close-Grip Bench - 65kg 5x5

All in all some killer exercises in there... The squats and deads completely ****ed me up so the rest day today was needed!

Saw a woman fall off a treadmill on Monday too.. possibly the funniest thing ive ever seen! She bounced right on the edge of the treadmill lol!

Diets been a bit **** recently but I'll tighten it up shortly!

Thanks for reading!

[JayKay]

Sorry for the long delay guys... Internet been down!

Anyway, over the past few weeks my strength has gone up a huge amount and I feel bigger and harder already :)

Tuesday
Dumbbell Bench - 42.5kg 5x5
Incline Bench - 38kg 5x5
Squats - 125kg 5x5
Seated Calf Raises - 60kg - 3x15
E-Z Bar Curls - 17.5kg (Each side) - 4x8
One-Arm Dumbbell Preacher Curls - 14kg - 3x12

Wednesday
Dumbbell Shoulder Press - 30kg 5x5
Hammer Strength Shoulder Press - 40kg 3x8
Lat Pulldowns - 80kg - 5x5
Deadlifts - 120kg 5x5
Stiff Legged Deads - 80kg 5x5
Dips - Bodyweight + 26kg 5x5
Close-Grip Bench - 75kg 5x5

Had to miss Monday due to my training partner getting a new job and also missed Friday due to work ****ing me over!

Saturday
Pull-Ups - Bodyweight + 12kg 5x5
Barbell Rows - 75kg 5x8
Seated Cable Rows - 80kg 4x6
Shoulder Press - 34kg 5x5
Shrugs - 120kg 4x8

Had to skip triceps cos they was still aching from Wednesday... Hoping thats not serious!

Cheers

[Markroach]

looks like a good set up. Hopefully you'll see massive results soon!!