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Bulk log
Hey gents, this is an un sponsored "log" for my 15 wk bulk. Im getting back in the game after my ankle reconstruction surgeries ( over 2yrs figuring that shit out). running victory gear the whole way. I can only do so much for legs so that is why it looks weird. I put log in quotations because it is not going to be an everyday kinda thing. Like ive posted before, i work 60-120hrs a wk. Sometimes more when im gone. But hear is what im going to be doing the whole time. If it changes ill post it. My diet is going to be the vertical diet, trying it out for the first time because it sounds tasty and is simple. 4000cal will increase to atleast 5000 at some point. right now im 5' 11 210 around 12-14% (couch sitting on a bum leg beer was my only friend). goal is to maintain bf% and get up to 240lbs before i lean back out with a Test, tren, mast, primo cycle and get back to where i was before around 220 at 4%. I will be having another ankle surgery at 13wks in. but will be back in the gym a week after (not too crazy this time under the knife). After 18wks i think im going to add HGH for recovery. Any opinions on this would be appreciated because i would also like it to be around for my cut cycle with tren. I have plenty of time for that. Im on trt so not worried about PCT if ya'll were wondering. Any input is welcome, especially on when to use HGH. Thanks guys much love.
Meal 1:
2 egg = 10g F, 0 C, 12 P (144cal)
2 oz blueberries = 0g F, 32 C, 0 P (144cal)
1 ½ cup Greek yogurt = 16g F, 13g C, 30g P (330)
Totals = 26g F, 46g C, 42g P (618)
Meal 2:
Protein shake w/ 8oz milk
Total = 4.5g F, 18g C, 34g P (240)
Meal 3:
4 oz ground sirloin = 5g F, 0 C, 23 P (130cal)
2 cup jasmine rice = 0g F, 150g C, 10g P (640cal)
1 cup roasted sweet potato = 6g F, 29g C, 2g P (173)
170gram Mini carrots = 0g F, 16g C, 2g P (70cal)
225g Bell pepper = 0g F, 13g C, 3g P (69cal)
Totals = 11g F, 208g C, 33g P (1082)
Meal 4:
Protein shake w/ 8oz milk
Total = 4.5g F, 18g C, 34g P (240)
Meal 5:
4 oz ground sirloin = 5g F, 0 C, 23 P (130cal)
2 cup jasmine rice = 0g F, 150g C, 10g P (640cal)
1 cup roasted sweet potato = 6g F, 29g C, 2g P (173)
170gram Mini carrots = 0g F, 16g C, 2g P (70cal)
225g Bell pepper = 0g F, 13g C, 3g P (69cal)
Totals = 11g F, 208g C, 33g P (1082)
Meal 6:
2 cup Greek yogurt = 22g F, 18g C, 40g P (440)
2 oz blueberries = 0g F, 32 C, 0 P (144cal)
3Tbsp peanut butter = 9g F, 16g C, 23g P (295)
Totals = 31g F, 66g C, 63g P (879)
Day total = 88g F, 564g C, 239g P (4141cal)
11% Fat 63% Carbs 26% Protein
Monday: Chest / Biceps
Morning- Bench press 10 x 10
Incline press 5 x 12-6
Decline press 5 x 12-6
Flat flies 4 x 15-10
Incline flies 4 x 15-10
Hammer decline 4 x 12-6
Cable cross 4 x 20-12
Dips 3 x AMAP
Afternoon- Barbell curl 10 x 10
Standing dumbbell curl 4 x 15-10
Preacher curl 4 x 15-10
Incline dumbbell curl 4 x 15-10
EZ bar 21’s 3 x 21
Wrist curls 4 x AMAP
Reverse curls 4 x AMAP
Tuesday: Back / Triceps
Morning- Barbell row 10 x 10
T-bar row 4 x 12-6
Lat pull down 5 x 15-8
Cable row 5 x 15-8
Hammer pulldown 4 x 12 -6
Dumbbell row 4 x 12-6
Pullovers 4 x 15-8
Pull-ups 3 x AMAP
Afternoon- Close grip bench 10 x 10
Kickbacks 5 x 15-8
Overhead dumbbell presses 5 x 12-6
Skull crushers 4 x 15-8
Cable superset 4 x 20-12
Bench dips 3 x AMAP
Wednesday: Swim / Abs
Swim 25-50 laps
Cable crunch 10 x 25
Decline weighted sit-ups 10 x 15
Side bends 8 x 25
Back extensions 10 x 20-10
Thursday: Shoulders / Traps
Overhead barbell presses 10 x 10
Side lateral raises 4 x 15-8
Arnold press 4 x 12-6
Front lateral raises 4 x 15-8
Hammer presses 4 x 12-6
Rear lateral raises 4 x 15-8
Upright rows 10 x 10
Barbell shrugs 5 x 12-6
Cable high pulls 4 x AMAP
Friday: Legs
Leg press 10 x 10-4
Leg extensions 10 x 20-10
Leg curls 10 x 20-10
Calf raises 10 x AMAP
Saturday: Compound upper body
Deadlifts 5 x 5
Bench press 5 x 5
Barbell shrugs 5 x 5
Military press 5 x 5
Sunday: Cardio / Abs
30-45min
300 sit-up variations
Cycle: 3Nov18 – 16Feb18
Wk 1- 15 Test E 700mg/wk
Wk 1-15 Deca 500mg/ wk
Wk 1- 6 Dbol 30-40mg/ ed
Arimidex .5 ed
HCG 250iu M/W/S
I hate to be a boner killer, but there will be no pictures of me my whole body is covered in tattoos (literally) and due to the nature of my work i can not publicly be associated with our lifestyle. Hope you all understand and trust what i post.
Last edited by Maker18847; 11-04-2018 at 01:23 PM.
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Best of luck to you! I'll be starting my Victory bulk in 6 weeks or so as well.
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I'm super pumped dude. Just finished meal prep for the week. Fucked up with veggies though (too much) and need to add a few more ounces of sirloin per meal and 1 more egg for breakfast. First week is always the learning curve.
What are you running for your bulk?
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Diet and cycle look great. I tried a similar workout schedule but couldn't do it for long. My triceps would be sore after chest day and my bi's would be sore on back day. Felt like I was way over working them and my strength went down. Good luck. I'll be checking in on here.
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I've been doing it this way for a few years now and found that my trip and bi can't get enough and doing my big muscle in the am doesn't let the arms detract from my strength. Was benching 425 with a similar routine and the next day would do 120lb db overhead press for 8 as working set. Still been trying to add width to biceps though. Thanks for the support brother
Originally Posted by
madhungarian
Diet and cycle look great. I tried a similar workout schedule but couldn't do it for long. My triceps would be sore after chest day and my bi's would be sore on back day. Felt like I was way over working them and my strength went down. Good luck. I'll be checking in on here.
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Well guys had my first workout on D ball in two years. By the way I'm using talk to text so if this comes out kind of weird that is why. Had to bump down a few of my sets because I think my glycogen stores were low or the pump was so massive from dbol in my chest that it was causing me to lose strength. Or I'm just f****** week now which could very well be the case. Holy s*** is one and a half cups of yogurt a lot it doesn't look like a lot on paper but it's been a very long time since I've eaten this many calories in a day so some things might have to get cut until my stomach expands again I'm trying to figure out what time to work arms because my God damn transmission went out and have to get that fixed so f****** life should always getting in the way huh guys
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Oh yeah I forgot to mention I had a unique experience in the gym this morning. For the first time in my entire gym career someone denied me the courtesy of working in with them during their sets and here's the funny thing is it was an older black lady and my water bottle was by the decline Hammer Strength machine and I went to go take a poop and came back from said poop and she had removed all my way and water bottle and then when I told her excuse me ma'am I have three more sets left I was on this do you mind if I just work in with you it's okay. She responded with no I'm going to finish mine and I'll be done in 5 minutes and then never got off. 10 minutes later I'm still sitting there jerking my dick. It is what it is not a big deal I just thought it was funny how it took this many years for someone to actually tell me know you can't work in with me.
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So brothers, anyone have any suggestions about increasing appetite? Ive been eating by last cup of yogurt now for the last 30min. Im defiantly going to have to bump down to 3500 and work up in 200-500cal increments. SHits hard getting back into the serious game. I remember when my shakes would consist of, mass gainer, turky baster of egg whites, flaxseed oil all in water. Like wtf changed from then till now (that was also 8yrs ago).
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Originally Posted by
Maker18847
So brothers, anyone have any suggestions about increasing appetite? Ive been eating by last cup of yogurt now for the last 30min. Im defiantly going to have to bump down to 3500 and work up in 200-500cal increments. SHits hard getting back into the serious game. I remember when my shakes would consist of, mass gainer, turky baster of egg whites, flaxseed oil all in water. Like wtf changed from then till now (that was also 8yrs ago).
Have you ever tried to add some cardio in the morning also ghrp-6 helps a loooooot to boost up the appetite
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I only have time for cardio on Wednesdays and Sundays but build quite a sweat rushing through my workouts at 4am before work. I have not ever looked into ghrp-6 but it looks like exactly what I need. I also think that the medications I'm on don't help either.
From my brief research I saw 100mcg 3x a day. Is that what you've taken?
Originally Posted by
pompeyo546
Have you ever tried to add some cardio in the morning also ghrp-6 helps a loooooot to boost up the appetite
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