In case youre wondering, this journal is titled so simply to make it easy to find.
My last journal lasted just a couple days, because i really wasnt ready to start one - i hadnt thought out my bulking strategy very well. Thanks to TP for saying as much.
Anyway, here we go again...
Diet will be a kinda/sorta/bastardized version of carb cycling, with high carb days on each training day, and a low or no carb day on my off days (depending on how fat i look). As usual, i probably wont be eating much beyond chicken, brown rice, and apples.
One notable exception is that i'll be using a during-w/o shake, likely ~60g protein and ~150g sugar. I'm thinking something like 60% dex, 30% malto, 10% fructose. I'm really only doing this because of the long duration of these w/o's. I'll probably just have some low GI shit when i get back from the gym, maybe another 20-30g of protein.
The routine... this is what changed A LOT from a week ago. I had planned on just whinging it in the gym, but was convinced otherwise. So, the first thing that popped up in my search for a better, yet not completely sadistic routine was Lyle's version of periodization. If you're interested, he wrote 3 articles about it for Mind and Muscle, and there's a few threads on it at bodyrecomposition.com (his site).
So, here's what i'll be doing for 4-6 weeks:
Scheduled as: Chest/Back/Grip, Hams/Quads/Calves, OFF, Shoulders/Biceps/Triceps/Abs, OFF. Repeat.
Emphasis will be on Chest, quads, and biceps. Everything else will be at maintenance. This first mesocycle is going to be with strength as the primary goal, probably aiming for 6 weeks.
Day 1 (A) - Chest emphasis, back/grip maintenance:
Decline BB press - 5 sets, 1-3 reps, 4-5 minute rest, 3/0/x tempo
Reverse BB row - 2 sets, 6-8 reps, 2-3 minute rest, 3/0/1 tempo
Incline DB press - 4 sets, 1-3 reps, 3-4 minute rest, 3/0/x tempo
Pulldowns - 2 sets, 10-12 reps, 1-2 minute rest, 3/0/2 tempo
Flat DB press - 1 set, 12-15 reps, 1-2 minute rest, 3/0/2 tempo
CG cable row - 1 set, timed: 60-120s, 1 minute rest, 2/0/2 tempo
Reverse BB wrist curl - 2 sets, 4-6 reps, 2-3 minute rest, 3/0/x tempo
TOTAL: 17 sets, ~1.5 hours (without supersets)
Day 2 (B) - Quad emphasis, ham/calf/ab maintenance:
Squats - 8 sets, 1-3 reps, 4-5 minute rest, 3/0/x tempo
SLDL - 2 sets, 6-8 reps, 2-3 minute rest, 3/0/1 tempo
Leg press - 3 sets, 10-12 reps, 1-2 minute rest, 3/0/2 tempo
Lying leg curl - 1 set, 10-12 reps, 1-2 minute rest, 3/0/2 tempo
Seated leg curl - 1 set, timed: 60-120s, 1 minute rest, 2/0/2 tempo
Standing calf raise - 3 sets, 6-8 reps, 1-2 minute rest, 3/0/2 tempo
Standing calf raise - 1 set, timed: 60-120s, 1 minute rest, 2/0/2 tempo
TOTAL: 19 sets, ~1.75 hours (without supersets)
Day 3 - OFF
Day 4 (C) - Bicep emphasis, shoulders/triceps maintenance:
Barbell curl - 4 sets, 1-4 reps, 4-5 minute rest, 2/0/x tempo
Seated BB mil press - 3 sets, 4-6 reps, 2-3 minute rest, 4/0/1 tempo
Cam bar preacher curls - 2 sets, 1-4 reps, 4-5 minute rest, 2/0/x tempo
Hammer machine mil press - 1 set, timed: 60-120s, 1 minute rest, 2/0/2 tempo
Cable curl - 1 set, 10-15 reps, 1-2 minute rest, 3/0/2 tempo
Decline CG bb press - 2 sets, 6-8 reps, 1-2 minute rest, 3/0/2 tempo
Pushdowns - 1 set, timed: 60-120s, 1 minute rest, 2/0/2 tempo
Decline situps - 2 sets, 4-6 reps, 2-3 minute rest, 4/0/1 tempo
Cable crunch - 2 sets, 6-8 reps, 1-2 minute rest, 3/0/2 tempo
TOTAL: 18 sets, ~1.5 hours (without supersets)
Day 5 - OFF
My last journal lasted just a couple days, because i really wasnt ready to start one - i hadnt thought out my bulking strategy very well. Thanks to TP for saying as much.
Anyway, here we go again...
Diet will be a kinda/sorta/bastardized version of carb cycling, with high carb days on each training day, and a low or no carb day on my off days (depending on how fat i look). As usual, i probably wont be eating much beyond chicken, brown rice, and apples.
One notable exception is that i'll be using a during-w/o shake, likely ~60g protein and ~150g sugar. I'm thinking something like 60% dex, 30% malto, 10% fructose. I'm really only doing this because of the long duration of these w/o's. I'll probably just have some low GI shit when i get back from the gym, maybe another 20-30g of protein.
The routine... this is what changed A LOT from a week ago. I had planned on just whinging it in the gym, but was convinced otherwise. So, the first thing that popped up in my search for a better, yet not completely sadistic routine was Lyle's version of periodization. If you're interested, he wrote 3 articles about it for Mind and Muscle, and there's a few threads on it at bodyrecomposition.com (his site).
So, here's what i'll be doing for 4-6 weeks:
Scheduled as: Chest/Back/Grip, Hams/Quads/Calves, OFF, Shoulders/Biceps/Triceps/Abs, OFF. Repeat.
Emphasis will be on Chest, quads, and biceps. Everything else will be at maintenance. This first mesocycle is going to be with strength as the primary goal, probably aiming for 6 weeks.
Day 1 (A) - Chest emphasis, back/grip maintenance:
Decline BB press - 5 sets, 1-3 reps, 4-5 minute rest, 3/0/x tempo
Reverse BB row - 2 sets, 6-8 reps, 2-3 minute rest, 3/0/1 tempo
Incline DB press - 4 sets, 1-3 reps, 3-4 minute rest, 3/0/x tempo
Pulldowns - 2 sets, 10-12 reps, 1-2 minute rest, 3/0/2 tempo
Flat DB press - 1 set, 12-15 reps, 1-2 minute rest, 3/0/2 tempo
CG cable row - 1 set, timed: 60-120s, 1 minute rest, 2/0/2 tempo
Reverse BB wrist curl - 2 sets, 4-6 reps, 2-3 minute rest, 3/0/x tempo
TOTAL: 17 sets, ~1.5 hours (without supersets)
Day 2 (B) - Quad emphasis, ham/calf/ab maintenance:
Squats - 8 sets, 1-3 reps, 4-5 minute rest, 3/0/x tempo
SLDL - 2 sets, 6-8 reps, 2-3 minute rest, 3/0/1 tempo
Leg press - 3 sets, 10-12 reps, 1-2 minute rest, 3/0/2 tempo
Lying leg curl - 1 set, 10-12 reps, 1-2 minute rest, 3/0/2 tempo
Seated leg curl - 1 set, timed: 60-120s, 1 minute rest, 2/0/2 tempo
Standing calf raise - 3 sets, 6-8 reps, 1-2 minute rest, 3/0/2 tempo
Standing calf raise - 1 set, timed: 60-120s, 1 minute rest, 2/0/2 tempo
TOTAL: 19 sets, ~1.75 hours (without supersets)
Day 3 - OFF
Day 4 (C) - Bicep emphasis, shoulders/triceps maintenance:
Barbell curl - 4 sets, 1-4 reps, 4-5 minute rest, 2/0/x tempo
Seated BB mil press - 3 sets, 4-6 reps, 2-3 minute rest, 4/0/1 tempo
Cam bar preacher curls - 2 sets, 1-4 reps, 4-5 minute rest, 2/0/x tempo
Hammer machine mil press - 1 set, timed: 60-120s, 1 minute rest, 2/0/2 tempo
Cable curl - 1 set, 10-15 reps, 1-2 minute rest, 3/0/2 tempo
Decline CG bb press - 2 sets, 6-8 reps, 1-2 minute rest, 3/0/2 tempo
Pushdowns - 1 set, timed: 60-120s, 1 minute rest, 2/0/2 tempo
Decline situps - 2 sets, 4-6 reps, 2-3 minute rest, 4/0/1 tempo
Cable crunch - 2 sets, 6-8 reps, 1-2 minute rest, 3/0/2 tempo
TOTAL: 18 sets, ~1.5 hours (without supersets)
Day 5 - OFF
Last edited: