Hey guys,
This is my 1st log that i have recorded and thought i would share my 1st proper bulking cycle with you all as i have read a few logs and have learnt a thing or two!
I would be one of those guys saying there dissapointed with HST because my weight hasn't changed much during the 2-3 years i have been training HST style, just gained abit of muscle and lost abit of fat!
But lately i have been tracking my cals and reading alot in the nutrition section. Looking back i think my diet has let me down in the past.
So..after a cut i got down to 130lbs 11.8% body fat. I was 17% body fat weighing 142lbs. I dieted for about 6-7 weeks and from bio-impedence only lost a couple of pounds muscle. My SD was about 10-11 days. My bulk cycle started on 23rd Nov. I was consuming 1600 cals on my cut so i started at 2000 cals on 23rd Nov and i have ramped it upto 2500 cals on 2nd Dec. A week and a half into this cycle and i have put on 3-4 lbs although it keeps fluctuating.
Goal: to weigh 150lbs. I have never weighed this much. I prob think i can achieve this weight during next cycle not this one as that is a 20lb increase and i dont think it would be wise to put on that much weight in 8-10 weeks (i want to look good, and not a muscly chubster!).
Diet plan: Put on 1-2 lbs a week. I will stay at 2500 for this week and monitor, i will update in 6-7 days.
Training plan: Full body 3x week.
Routine:
Squat
Calf Raise
DB Bench Press
DB Row (upper back/ rear delts)
Lat Pull
DB shoulder press
EZ bicep curl
EZ skull crusher
Ab crunch
HST tweak - increase the weight every 3 workouts instead of every workout with zig-zag. So it looks like this for my squat:
week 1 45kg
week 2 50kg
week 3 55kg
week 4 60kg
week 5 65kg
week 6 70kg (around 8RM)
I havent a plan yet for after week 6. Im thinking of dropping frequency to 2x a week (for recovery so i can do another 2-3 weeks with heavy weights) and dropping arm iso's. Also i will either stick with the heavy weight or try to increase if possible OR change a few exercises with a more stretch component like change DB bench press to DB flye etc.
Well there it is guys..any comments/advice
/suggestions welcome!
Matt.
This is my 1st log that i have recorded and thought i would share my 1st proper bulking cycle with you all as i have read a few logs and have learnt a thing or two!
I would be one of those guys saying there dissapointed with HST because my weight hasn't changed much during the 2-3 years i have been training HST style, just gained abit of muscle and lost abit of fat!
But lately i have been tracking my cals and reading alot in the nutrition section. Looking back i think my diet has let me down in the past.
So..after a cut i got down to 130lbs 11.8% body fat. I was 17% body fat weighing 142lbs. I dieted for about 6-7 weeks and from bio-impedence only lost a couple of pounds muscle. My SD was about 10-11 days. My bulk cycle started on 23rd Nov. I was consuming 1600 cals on my cut so i started at 2000 cals on 23rd Nov and i have ramped it upto 2500 cals on 2nd Dec. A week and a half into this cycle and i have put on 3-4 lbs although it keeps fluctuating.
Goal: to weigh 150lbs. I have never weighed this much. I prob think i can achieve this weight during next cycle not this one as that is a 20lb increase and i dont think it would be wise to put on that much weight in 8-10 weeks (i want to look good, and not a muscly chubster!).
Diet plan: Put on 1-2 lbs a week. I will stay at 2500 for this week and monitor, i will update in 6-7 days.
Training plan: Full body 3x week.
Routine:
Squat
Calf Raise
DB Bench Press
DB Row (upper back/ rear delts)
Lat Pull
DB shoulder press
EZ bicep curl
EZ skull crusher
Ab crunch
HST tweak - increase the weight every 3 workouts instead of every workout with zig-zag. So it looks like this for my squat:
week 1 45kg
week 2 50kg
week 3 55kg
week 4 60kg
week 5 65kg
week 6 70kg (around 8RM)
I havent a plan yet for after week 6. Im thinking of dropping frequency to 2x a week (for recovery so i can do another 2-3 weeks with heavy weights) and dropping arm iso's. Also i will either stick with the heavy weight or try to increase if possible OR change a few exercises with a more stretch component like change DB bench press to DB flye etc.
Well there it is guys..any comments/advice
/suggestions welcome!
Matt.