Warning! Bulking in progess.

[numerouno]

Well thats day one out the way of the bulkmania 2010, stuck to the diet as planned, the only slighly issue is because the times between my feedings are so small if I run late with one feeding it knocks the others out of sync. I can see my abbs slowly disappearing undr there winter blanket, which is annoying but hey you got to think about the bigger picture. Training was pretty good yesterday, training legs at the new gym was fantastic and there are so many great bits of kit to choose from. I'm gone from only been able to use a squat rack and leg extension machine to a whole array of leg machines, presses and 3 calf machines!!
There are some BIG guys down but it's a good atmosphere and some proper banter going on which makes a change from the silence of the health club I was at! Training chest, back and tris tonight so looking forward to hitting some pb's :)

Going to take my first serving of black powder tonight preworkout which should hopefully get a serious pump going on with the amount of food i'm consuming!Took my first serving of Reflex Growth Matrix lastnight, I was expecting it to taste foul but it wasn't as bad as I was expecting. I definately wouldn't descirbe it as nice but its drinkable. I can just image when Reflex product development team made this product saying well it's not going ever to taste any better than this!

My motivation is sky high and really looking forward to getting the weight to 3 figures, I just have to be careful not to overeat too much! I just worrk that AC and machine and eating more than me :(

Well it's time for more food now so my friends... lets eat!

[-AC-]

dont worry dude i definately am NOT eating more than you. however the strength is on the rise so you best get lifting some big weights :)

you got a link to your routine? what sort of weights are you using at the moment?

keep us posted on the progress dude.

[numerouno]

This week is just a reccy week, there are so many bits of kit at the new gym I need to try work out a whole new routine. It's great to have so many more options but also hard to decide which ones to use! I was going to copy your bulk training plan or certainly use it as a blueprint to design mine around. Will prob sit down this weekend and plan it out as i'll have a better idea of the kit available by then. I'll post it up next week.

AC are you going to get a mass blog going again on here?

[-AC-]

cool sounds good. im very jealous of your gym it sounds ace.

i might actually rekindle my mass gain thread. ill do it if you do it. get it posted in the mass gain section!!

[-AC-]

jsut realised that it is posted in the mass gain section lol. i jsut clicked whats new. HA!

[numerouno]

Yesterday was chest, was a really good session, managed to flat bench 110kg for 5 reps which is the heaviest i've lifted in many years :) I don't know if its the diet, new gym or the black powder preworkout i took, prob a combination of all! The only downside is that I had loads of trouble getting to sleep lastnight after taking the black powder, i think now i'm training after work i'll come off preworkouts as my sleep is more important.
Decided to hide my bathroom scales as weighing myself everyday at moment which isn't productive as my weight is always pretty much the same, instead i'll just weight myself once a week on a Sunday morning.
Diet is good, think there might be room for some extra calories in there evetually. Today is a rest day so looking forward to a relaxing evening.

[CTP]

LOl - I love the way despite how much you advise people (myself included) to only weigh in once a week, most of us (admitibaly or not) do it alot more frequently than that

Keep up the hard work mate, sounds like the next MR Olympia is growing!

[TJLEE]

I used to weigh myself everyday of the challenge until I realised that it was totally pi55ing me off, so I now try and aim for once a week although I do have a cheeky look now and again, even though I know I shouldnt be! haha

[numerouno]

Yeah it was getting stupid, i have been weighing myself like twice a day and if it dropped slighly i'm like time for more scoff! I think once a weeks will elimiate me adding too much extra food. Remember TJ the tortoise... slowly, slowly catchy monkey.. Yahtzee :)

[numerouno]

This morning was my first official weigh in on the bulk:
09/08/10 – 94.5kg (+0.5kg)
I am a little disappointed as have consumed ALOT of food this week, I definitely feel bigger and think my bf% looks like it has increased but this doesn’t appear to be reflected on the scales. I finally put the scales away in the cupboard today as was weighing myself everytime I went into the bathroom!
One thing I have noticed is that I tend to drop 1-2kg overnight, I’m not quite sure why this is, maybe I need to wake up for a shake in the middle of the night or am becoming dehydrated.
Planned out my new training routine over the weekend which starts today, looking forward to being more structured with my training and getting in and taking some numbers down. Will post the new routine up here tomorrow. I think it’s a matter of being patient and slightly adjusting the diet for maximum gains. I’ll put an order in for some maltodrextrin and creatine this week which should assist with strength and size gains. Looking forward to a week of big lifting.

[numerouno]

Had a bit of a rubbish day yesterday so didn't get to the gym till after 9pm, missed by tea as went to a friends house which went on longer than I expected. My focus wasn't 100% by the time I got to the gym, training legs managed to get upto 150kg 1RM for squats which was good. Then some French fu*k took over the lifting platform so I wasn't able to get back on to do my deadlifts before gym closed.

Was really pissed, wasn't a great session and driving home was bit down & wondered why I bother with it all sometimes! I have noticed since I started my bulk I feel alot more agressive and my temper is much shorter. I hope maybe this is a sign my test levels are up! Chest, Back and tris tonight so hoping for a better session :)

[CTP]

You'll get there mate - just think, he can have the lifting platform all he wants but he still isnt you!

[numerouno]

It's funny in this new gym they have a fantastic olympic lifting platform, but until lastnight I have never seen anyone else use it. Maybe I ws getting complasent it was always going to be like that! Cheers CTP, I know its a long and hard road.

[numerouno]

This is my current workout routine as promised:

Monday
Squats: 4 x 6 @ circa 120kg
Leg Ext: 3 x 8-12
Deadlift: 4 x 6 @ circa 150kg
Leg Ext: 3 x 8-12
Standing calf raises: 4 x 8-12
Seated calf rasies: 4 x 8-12
Back Extensions: 4 x 8-12

Tuesday
Bench Press: 4 x 6 @circa 110kg
Machine Flyes: 3 x 8-12
Incline Dumbell Press: 4 x 6 @ circa 40kg
Dumbell Pullovers: 2 x 8-12
Pullups: 3 x 8-10
Barbell rows: 4 x 6 @ circa 100kg
Lat Pulldowns: 3 x 8-12

Thurs
Shoulder Press: 4 x 6
Side lateral raises: 3 x 8-12
Shrugs: 4 x 6
Front Raises: 3 x 8-12
Weighted Dips: 4 x 6
Rope pushdowns: 3 x 8-12
Barbell Curl: 4 x 6
Dumbell Curl: 3 x 8-12

Friday
Squats 5 x 8
Smith Machine Lunges: 3 x 8-12
Leg Press 4 x 6
Standing calf raises: 4 x 8-12
Seated calf rasies: 4 x 8-12
Back Extensions: 4 x 8-12

Saturday
Decline Bench Press: 4 x 6 @ circa 120kg
Flat Dumbell Bench Press: 4 x 6
Dumbell Flyes: 3 x 8
Pullups: 3 x 8-10
T-Bar: 4 x 6
Clean & Press

[TJLEE]

That is one impressive list of workouts. Might steal some ideas from there!!!!

[CTP]

Are you sure you eating enough to keep up with that amount of exercise and poundage?

[-AC-]

similar sort of routine to mine but higher volume. looks like hard work. when using weights near maximum you will struggle to get that workout done in under an hour.

[numerouno]

Yeah my workouts are nearer an hour at moment, I always try to aim for 45mins. I might consider reducing the number of sets as the energy levels are pretty exhausted towards the end of a workout. When I go heavy I always find I need longer between work sets which is why the workouts overrun, I don't think i'll ever find time to do abs (oh well!)

[TJLEE]

I have recently reduced my sets down, on some exercises from 4 sets to 3 sets. I find it is still as effective (judging by the DOMS) and there is something about doing 3 sets, that makes me push really hard for each set, which I can sometimes fail to do when I know I have 4 sets to do! Probably just me! haha

[numerouno]

Your right sometimes less is more, I agree to push yourself to the limit for 3 sets would be more benfecial than 4 regular sets. I sometimes struggle to get in the zone of ultimate intensity which is why I push towards more sets.

I was in the gym last week and there were two guys literally screaming at top of there voices at each other to push harder, it definately works to get you motivated. I might employ somebody to scream and shout at me, i'll phone my ex!

[numerouno]

Following yesterdays workout and everyones comments I've decided to reduce my number of worksets as the workouts were taking too long. Had a really good session yesterday, highlights were

Bench Press: 3 x 6 @ 110kg
Dumb Inc Press: 3 x 6 @ 40kg
Bentover row: 3 x 6 @ +100KG on smith machine.

I did the bent over rows on the smith machine and found it really useful as keeps the bar movement vertical at all times.

My amended workout is:

Monday
Squats: 3 x 6 @ circa 120kg
Leg Ext: 2 x 8-12
Deadlift: 3 x 6 @ circa 150kg
Leg Ext: 2 x 8-12
Standing calf raises: 3 x 8-12
Seated calf rasies: 3 x 8-12
Back Extensions: 3 x 8-12

Tuesday
Bench Press: 3 x 6 @circa 110kg
Machine Flyes: 2 x 8-12
Incline Dumbell Press: 3 x 6 @ circa 40kg
Dumbell Pullovers: 2 x 8-12
Pullups: 2 x 8-10
Barbell rows: 3 x 6 @ circa 100kg
Lat Pulldowns: 2 x 8-12

Thurs
Shoulder Press: 3 x 6
Side lateral raises: 2 x 8-12
Shrugs: 3 x 6
Front Raises: 2 x 8-12
Weighted Dips: 3 x 6
Rope pushdowns: 3 x 8-12
Barbell Curl: 3 x 6
Dumbell Curl: 3 x 8-12

Friday
Squats 5 x 8
Smith Machine Lunges: 2 x 8-12
Leg Press 3 x 6
Standing calf raises: 3 x 8-12
Seated calf rasies: 3 x 8-12
Back Extensions: 3 x 8-12

Saturday
Decline Bench Press: 3 x 6 @ circa 120kg
Flat Dumbell Bench Press: 3 x 6
Dumbell Flyes: 3 x 8
Pullups: 3 x 8-10
T-Bar: 3 x 6
Clean & Press - Practise

[numerouno]

Good workout lastnight:

Shoulder Press: 3 x 6 @ 100kg
Side lateral raises: 2 x 8 @ 15kg
Shrugs: 3 x 6 @ 110kg
(using weird bar which spilts in middle)
Front Raises: 2 x 8 @ 15kg
Weighted Dips: 3 x 6 @ +25kg
Rope pushdowns: 3 x 8-12
Barbell Curl: 3 x 6 @ 45kg
Dumbell Curl: 3 x 8 @ 25kg

Had some good intenisty going on and was out the gym after 50mins, there was a dude doing deadlifts who had some smelling salts :) Had a sniff to try it out and definately gives you a headrush, reckon they'll be good for some upcoming big lifts!

[numerouno]

Was my second weigh in this morning:

16/08/2010 - 95kg (+1kg)

Thats another 0.5kg hanging of me, definately notice some extra bf, so sadly its definately not all lean muscle! I need to nail down my diet as it's a little random at times currently. Things I have alreddy changed this week are 6 whole eggs for breakfast as part of a shake. Oily salad of mackeral and chicken for lunch instead of chicken and rice - prob add Quiona to this as well to up the carbs.
Had a good deadlifting session on Friday when I pulled 190kg for 1 rep, hopefully I can push that on to 200kg this week :) Maximum kudos to AC and Josh at the top of the deadlift leaderboard.

Another week of good heavy training coming up, just need to get the diet fully firing and I can see some good gains coming in the next few weeks.

[warren1987]

Great stuff numero, making want to give up this cutting lark and get back on a bulk can't wait going to pinch some of your routine for then looks really solid and you look to be putting the weight on consistently, keep it up buddy must be an ipod app somewhere for someone to shout at you while working out lol

[numerouno]

Good training session lastnight bench press is up to 110kg and was incline benching 42.5 which are all pb's. Definately feeling strong and enjoying the training routine.

Still noticing the bodyfat creeping up, but also the size, I think my chest looks biggest its ever been esp after a tough chest workout. There is still away to go but the size is starting to come. My only concern is my bf, i'm only at circa 96kg and my abbs are almost gone, if I reach 110kg I wonder what state i'll be in!

Diet is ok, a bit varied but that's prop not a bad thing. Still need to get more EFA's in there I think and maybe do some kind of carb cycling of high and low days to stop the bf% rocketing.

Enjoying it all and confident of a 1kg gain this week (famous last words!). And remember all bulkers to join my group for growth support!

[-AC-]

looks like the progress is coming fast now numero. we'll be catching machine on bench in no time. well done on your deadlift as well. i cant wait to start deadlifting again.

[CTP]

Hmmmnn, Numero, might be worth dropping your calorie intake slightly to see fi youcontinue to get teh same gains without the extra fat... might be that in order for you to put on the 1kg per week of Lean mass your body only needs to be in a surplus of 500kcals per day instead of 800kcals etc..... (nominal values) this might stop you putting the extra away as fat......

or look at reducing your carb intake a little after nightfall / dusk ........

[-AC-]

you cant put on 1kg a week of lean mass. that would be like 9 stone of pure muscle per year lol.

[JoshLarge]

you cant put on 1kg a week of lean mass. that would be like 9 stone of pure muscle per year lol.

Repped!" lol

[numerouno]

My carbs are relatively low after 5pm, my diet isn't exact enough to flag where the bodyfat is coming from, my fat level intake is currently quite high so could well be that - cheese, 6-10 whole eggs, olive oil, liver. I'll post my diet up next week, as I mentioned it's a little varied at moment so changes slightly every day.

[JoshLarge]

good workout dude!
I reckon your bench is stronger than mine at this moment in time!

[numerouno]

1kg a week of lean mass. that would be like 9 stone of pure muscle per year

I can only dream, +9 stone of muscle per year for numero = +18 stone of fat!

[CTP]

I can only dream, +9 stone of muscle per year for numero = +18 stone of fat!


I did say nominal values lol!!

[numerouno]

3 weeks into the bulk and this morning’s weigh in read:
23/08/2010 - 96kg (+2kg)

Pleased with a 1kg increase but the amount of cooking is starting to piss me off especially at weekends. I am going to start doing what I did during my challenge and cooking a bulk meal on a Sat morning which lasts all weekend, very boring but means less cooking! Starting to notice looking bigger but drives me nuts it’s such a slow process! Good things come to those who wait I suppose!

Training was good last week, had a crack at deadlifting 200kg on Friday but despite psyching myself up the bar just did not want to move! I have big respect for all you guys deadlifting <200kg out there! I did notice I felt quite flat on Thursday after training shoulders and arms, I was trying to identify the cause of this, as my diet etc was as normal. One idea is that I could have been from doing too many sets/reps of isolation exercises. I am going to knock out an exercise plus a couple of sets and go heavier instead this Thursday.

[-AC-]

unlucky with the 200kg deadlift. im sure you're strong enough to do it its jsut the whole psyching up thing. with deadlift i can psyche myself out of a lift sooo easily. i jsut try and lift and feel as weak as a kitten. then other times i really get into it and the same weight is easy.

[numerouno]

It's chest tonight and determined to get some good lifts, going for 2 x 25 wheels on each side and want to get 4 sets of 5. There was a guy benching lastnight who went up to 160kg for 2 reps, but he really had no chest, he was about 6'6' which might be why! It suprised me he was so strong yet had little muscular chest development His technique was pretty poor his ass was miles in the air! I think it shows that form is often more important than the weight your moving, heavy weight + strict form = maximum growth.

I'll post my workout up tomorrow, lets hope there good numbers!

[-AC-]

jsut because i could only manage 2 sets of 5 with 120kg you trying to rub it in numero??

160kg for someone that tall is impressive either way. even with my arse 5 foot in the air i dont think i could even hold 160kg above my face.

[numerouno]

Yeah I need to post better bench lifts than you tomorrow AC! Your still showing bigger improvement than me since getting back from hols so don't be too disappointed ;)

I don't have a regular training partner at mo so bench is the one area I really miss that bond of having someone you know and trust spotting you and who knows you lifting capabilities.

I still don't know what my 1rm is for bench is but reckon my arms would give way at 160kg!

[CTP]

Numero... loving the addition to your name there .....


lol

[-AC-]

damn that signature lol.

[numerouno]

Another weigh in this morning:

31/08/2010 - 97kg (+3kg)

Still moving in the right direction. My PhD Recovery 2:1 turned up on Friday, man that stuff tastes crap, I thought the Reflex Growtrh Matrix tasted bad but the PhD stuff really is unpleasant! As i'm lifting heavier I find my joints are pretty sore sometime so brough some linseed oil from H&B (half price at moment) which i'm hoping will help, don't want to resort to straps just yet.

Had another crack at 200kg deadlift over weekend but failed again :( Can get 2 reps at 190kg but that extra 10kg just seems to cement it to the floor! Other noteable weights were 47.5kg on dumbell flat bench press for 4 x 5 which was fun!

Going to watch The Expendables tonight and treat myself to a zinger tower burger meal at KFC beforehand. Looking forward to smashing some good pb's this week, Josh is getting too far ahead of us all for my liking!

[JoshLarge]

haha...well my shoulder is buggered so i wont be doing pb's for a while.
Going to add in Rack Deadlifts this week so quite looking forward to that!

[numerouno]

Rack deadlifts suppose to be excellent for building great thickness in your back. I struggle with the initial drive on deadlifts so prob wouldn't help my overall lifts. Once the bar is moving i'm fine - well as fine as you can be with that much weight hanging from your arms!

[numerouno]

06/09/2010 - 97kg (+0kg)

The diet was a bit rubbish last week, mainly due to work being pretty manic and running out of a meal replacement powder,suspected the weight in wasn't going to be great. Going to change my workout routine and diet slighly for a big push to make some more gains by the end of month. My abbs have all but disappeared but I can live with that over winter!

Will be starting on Kre-Alkalyn creatine next week so will motivate me to drink more water, hopefully see some strength increases from that as they have dropped of a little. Going to move back to Reflex Growth Matrix from Phd Recovery 2:1 as preferred the Reflex stuff for both taste and results. (http://doubleyourgains.com/kre-alkalyn-creatine-is-kre-alkalyn-really-the-best-creatine)

[-AC-]

sounding good man. you caught machine on the bench press yet?

[numerouno]

I was only benching 110kg for 5 reps lastnight which was bit disappointing as not feeling as strong as I did a couple of weeks ago. There are few kiddies who have obviously just started cycles as they have gone from lifting less than in to some crazy weights in a couple of weeks! One guy who trains at same time was doing 200kg deadlifts for reps lastnight! Damn them alll!!

[CTP]

Is it time to change things up N.? New routine ... More Calories? Change split? sounds like you need a bit of a jump start.

[numerouno]

14/09/10 – 98.5kg (+4.5kg)

Good gains last week of 1.5kg, diet hasn't exactly been clean but pleased with the gains, I like this weight as really notice the difference in size. Haven't changed my routine as still making increases in poundages so hey if it ain' broke! Started taking Alkalyn Creatine at the weekend and noticing some increases in strength and muscle fullness so it's looking good!

Mixed up my Numero weight gain formula at weekend, doesn't taste great but hoping it'll help stick on a few more kg's. Got my diet nailed down now which is good as it's take the thinking out of it, just prep and go! Will start throwing in some low intensity cardio when I hit 100kg to try burn off a little bf. This week hasn't started so well with a stray puppy turning up on my doorstep on Sunday night so yesterday was a write off with very little sleep and a missed gym session. Can't wait to get back on it tonight, 100kg here we come!

[numerouno]

Cheers Josh thats 4.5kg in 6 weeks so its steady progress. The aim is another 10kg in 12 weeks for end of challenge lol

[numerouno]

INJURY!

I can't believe it I have managed to screw up my wrist, completely gutted I am struggling to even lift a cup at moment. I think I tweaked it last week but had to walk out gym half way through my workout yesterday which was horrible. I hope its nothing serious but its very painful at moment. I was shoulder pressing 45kg dumbells for reps lastnight at start of session but by time it came to biceps I couldn't do anything on my left arm.

I am resting tonight and then see how it feels for benching on Fri or Sat, I don't know what i'll do if its bad :(

[-AC-]

oh here come the excuses. lol

in all seriousness hope its ok dude. i have pretty bad wrists. do you use wrist supports?

[numerouno]

Lol I know what are the chances on the biggest lifting day of my career!! No, had a pair of inzer wraps few years ago but lost them. It literally feels like its broken, I have tomorrow off work so hoping for an improvement. Am still hoping to post a lift!!

[-AC-]

get some ordered off monster today with next day delivery. the phd or maximuscle ones arent as good as the titans but they definately help. just put both of them on your bad wrist.

[numerouno]

31/08/2010 - 99kg (+5kg)

A pretty average weeks training last week, the wrist injury meant the intenisty was lower than normal and had to miss alot of exercises out. The good news is that its almost back to normality, amazing after how it felt a few days ago! Ordered some straps which i'll start using for shoulder, chest and biceps.

Had a good deadlifting session on Sat with 4 sets of 5 @ 170, really felt sore esp combined with heavy pulley rows. My routine has lost bit of structure last couple of weeks think I need to take Josh's routine and adapt it for me. Looking forward to starting some low intensity cardio once I hit 100kg (hopefully next week) as definately noticing the fat around the midrift and chin! Don't really feel much bigger at moment but looking forward to the measurement comparrison at the end of month for comp.

[numerouno]

I'm teaming up with you next time Josh!

[-AC-]

im teaming up with chris.

[-AC-]

actually saying that i reckon me and machine could take you and josh.

[CTP]

numero - we still on for pics at 100kg?

[numerouno]

My next photos will be the precontest ones on the 1st Oct, i'm looking forward to seeing what kind of shape everyone who did the last challenge is now in :)

[CTP]

LOL - safety in numbers :P