Tampabay's bulking journal - Page 2 - BodybuildingForYou

jlozan84 · #21 (**permalink**) 06-13-2006, 09:11 AM

Quote:

Originally Posted by tampabay3990

so on the T-bar i use the horizontal grip and do close grip with that? and what about bb rows or db rows? can i do any of them?

No use vertical close grip.........if you go balls to the wall, 100% intensity on this, you won't be able to do those other exercises.

In fact, if you have never done heavy weight/low rep (balls to the wall) deadlifts, you may puke there.......lol

tampabay3990 · #22 (**permalink**) 06-13-2006, 09:18 AM

back in weightlifting season we did SL deadlifts and yeah they are like freakin cardio. lol. they suck but the results are sweet. i just need to do regular bb deads tho right?

i kno im askin like 10123023432432 questions and thanks alot man! lol

jlozan84 · #23 (**permalink**) 06-13-2006, 09:34 AM

Quote:

Originally Posted by tampabay3990

back in weightlifting season we did SL deadlifts and yeah they are like freakin cardio. lol. they suck but the results are sweet. i just need to do regular bb deads tho right?

i kno im askin like 10123023432432 questions and thanks alot man! lol

yeah, regular ones - no problem on the questions....

tampabay3990 · #24 (**permalink**) 06-13-2006, 09:35 AM

alright guys...im off to the gym with my new knowledge of back workouts. lol. ill get back on later tonight..take it easy everybody!

tampabay3990 · #25 (**permalink**) 06-13-2006, 12:45 PM

ok so heres how today went... i did back and biceps today and it went really well...previously i havent really done back but i realize now it is a VERY essential body part! lol.

BACK

Deadlifts

205-8x
225-8x
275-3x
285-3x
295-2x

T-Bar (vertical grip)

120-10x
130-10x
145-8x

Face Pulls (with the cable crossover machine)

120-12x
140-12x
150-12x
160-10x

DB Rows

65's-12x
75's-10x

Hyperextensions

2 sets of 15 holding a 45lb plate

BICEPS

Standing EZ bar curls

25's on each side of the bar-10x (These were done w/ really slow/strict
-8x form)
-8x

Sitting Alternating Hammer Curls

30's-10x each arm for 3 sets

2 Handed Straight Bar Cable Curls

80-10x
100-8x

Today's lifting was another great day. Everything for the most part went smooth...except those deadlifts. lol. im gonna have to get use to them. but it was a really nice workout. my biceps are feeling more fatigued than ever b4! those back exercises tear your biceps up bad!! now for the diet.

DIET

10- woke up

10:30- 4 scrambled eggs and 3 pieces of whole wheat toast

12:30- preworkout...a banana and large glass of water

1:00- 5g creatine

1-2:30- in the gym

2:30- 5g creatine and muscle milk

3:30-package of tuna like yesterday and 2 pieces of whole wheat toast

4:30- banana b4 i go to work

6:30- when im at work i plan on eating a sandwhich w/ 8 ounces of turkey and honey mustard

9:00- half of a sandwich like b4....4 ounces of ham and honey mustard

10:30- b4 bed ill take another serving of muscle milk

and throughout the day i drink a sh!t load of water to stay hydrated...plus muscle is like 72% water or somethin like that. lol. but any way...today has been great and keeping this log has been alot of help. thanks to everybody that has been helping. especially jlozan84. thanks alot bro!

jlozan84 · #26 (**permalink**) 06-13-2006, 12:51 PM

How did those hypers feel? You think your back hurts now, wait til tomorrow.......lol

Good workout and you forgot the hip work. Your pre-workout meal needs to be a hell of a lot more than that too. Make it as big (lots of carbs) as your post-workout meal.

tampabay3990 · #27 (**permalink**) 06-13-2006, 12:58 PM

oh crap..i did forget them didnt i? i dont know what they are? and ill make sure i have alot more food tomorrow b4 i workout. thanks again man...ill be back on later i have to go to work now. peace!

jlozan84 · #28 (**permalink**) 06-13-2006, 01:05 PM

they are the machines that the hot chicks are always using.......you sit down and they spread your legs to work the groin area and then press them in to work your hips.

you need to eat a ton more after working out too man......stuff yourself as long as it is clean, you are bulking right? In fact, just up the food all around man - you are eating like my wife.

man_i_dono · #29 (**permalink**) 06-13-2006, 02:01 PM

Quote:

Originally Posted by jlozan84

westside barbell principal (ME / DE).......plus, many people have found that their body is recovered in time to do this. It is difficult to recovery from 2 very heavy days per week.

Think about it - twice as many growth phases per year = twice as much growth.

Just have to be careful not to overtrain. At this dude's age (16), he is going to recover well with the crazy amounts of test running through his body.

oo i was just wondering why chest.. why not back.. or legs..

jlozan84 · #30 (**permalink**) 06-13-2006, 02:09 PM

Quote:

Originally Posted by man_i_dono

oo i was just wondering why chest.. why not back.. or legs..

Well, WSB actually does deads/squats on the same day, so you do it twice a week (one heavy / one light). It is hard to handle though, because back and legs take so long to recover.

tampabay3990 · #31 (**permalink**) 06-13-2006, 06:43 PM

so i need to eat alot more huh? should i eat more meals? or just eat more food at each sitting? cuz i dont want to put on too much fat if any. id rather slowly put on muscle and have no fat w/ it than to put on muscle faster w/ the excess fat. but neways...why did i need to do the hip abductor if i was doing back and biceps? jw. and another thing...the split you got me on right now is mon, tue, thur, fri...but i have a problem...thursday i'll be out of town for the day (off with the lady). so what should i do? can i do my leg workout tomorrow...wed....and then take thur off and then do the push friday? oh and one more question. lol what does post/core mean in the split...damn bro..if i was you id charge me for all these questions.

CraigC · #32 (**permalink**) 06-13-2006, 07:00 PM

Quote:

Originally Posted by tampabay3990

so i need to eat alot more huh? should i eat more meals? or just eat more food at each sitting? cuz i dont want to put on too much fat if any. id rather slowly put on muscle and have no fat w/ it than to put on muscle faster w/ the excess fat.

You need to eat way more meals if you want to bulk. There is 4 hours between your breakfast and your second meal. Rely less of the supps (muscle milk) and try to get more food. I try to eat every 2 hrs.

tampabay3990 · #33 (**permalink**) 06-13-2006, 07:35 PM

alright...sounds good to me...i def. like eatin! lol. but what should i eat as my second meal? i have a hard time finding the right things to eat...say i eat the eggs and toast in the morning...then what should i eat a couple hours later?

jlozan84 · #34 (**permalink**) 06-14-2006, 02:52 AM

Quote:

Originally Posted by tampabay3990

so i need to eat alot more huh? should i eat more meals? or just eat more food at each sitting?

Both. Seriously, you need to eat like twice as much as you are now bro.

Quote:

Originally Posted by tampabay3990

cuz i dont want to put on too much fat if any. id rather slowly put on muscle and have no fat w/ it than to put on muscle faster w/ the excess fat.

Who cares if you put on a little fat? At your age, you can easily shed the extra fat w/ some cardio or by dropping your calories a little.

Quote:

Originally Posted by tampabay3990

but neways...why did i need to do the hip abductor if i was doing back and biceps? jw.

It will help your squat.

Quote:

Originally Posted by tampabay3990

and another thing...the split you got me on right now is mon, tue, thur, fri...but i have a problem...thursday i'll be out of town for the day (off with the lady). so what should i do? can i do my leg workout tomorrow...wed....and then take thur off and then do the push friday?

That isn't enough time between deads and squats - legs should be Friday anyway. Just to push Wednesday and legs Friday.

Quote:

Originally Posted by tampabay3990

oh and one more question. lol what does post/core mean in the split...

post = posterior = ass (glutes), lower back........hypers and maybe some more, depending on how you recover.
core = abs

Quote:

Originally Posted by tampabay3990

damn bro..if i was you id charge me for all these questions.

no sh1t.

tampabay3990 · #35 (**permalink**) 06-14-2006, 07:23 AM

lol...damn. i dont know how you do this...i seriously would be like....SHUT THE FVCK UP!! lol...but man thanks alot. i appreciate this...are u a personal trainer...if not you should be.

tampabay3990 · #36 (**permalink**) 06-14-2006, 07:57 AM

man yesterdays back workout was good...i am definately feeling it this morning. and one funny thing about the workout....a long time ago i asked somethin on here why my forearms werent sore. i use to kill my forearm in with like isolation work and they were never sore...they are now! now i kno that when u do back it tears ur biceps and forearms up to...damn i am so sore!! lol. good feeling tho.

tampabay3990 · #37 (**permalink**) 06-14-2006, 07:21 PM

well today was an off day for me but since im goin outta town for the whole day tomorrow i was goin to do my push today instead of tomorrow...so i went in the gym and did a few warm up sets and felt one of my pecs cramping...like that pulled feeling. so i changed my mind...i took today off lifting. but instead i did cardio (football practice). lol. and tomorrow im goin to be off too. so friday i will start back with a push then saturday i will do my legs. i hate when sh!t like this happens but o well. i ate really good today...for the first half of the day. lol. went all down hill from there. ill try not to eat so bad tomorrow either...im goin to a theme park w/ my g/f so...idk. lol but friday im gettin back to business baby! well ill talk to you guys friday! peace!

jlozan84 · #38 (**permalink**) 06-16-2006, 10:55 AM

Just eat man, even if it isn't super-clean..........at your age, burning off a little fat is nothing. You are bulking remember..........

You got legs today?