Thread: 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.

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.