Thread: Lean Bulking Time

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

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

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!

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

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