Simple 12 week plan

[F.E.a.R]

I'm already nearly 2 weeks into it so far. But here it is as simple as it may be:

Goal: Bulk up.. as much muscle mass as possible, not care about any inevitable fat gains at the moment. I will cut up after this initial 12 weeks of bulking.

Starting stats:

Age: 17 years 10 months
Height:5' 6 1/2"
Weight: 142lbs
BF% estimate: looks to be around 13ish

Bench: I have done 132lbs for 10 reps
Squat: 280lbs for 8 reps (machined)
Deadlift: I have never tried because I have not a f*cking clue what to do but I will soon.

Routine:

Mon: Chest
Tue: Biceps, Shoulders
Wed: Legs
Thur: Triceps, Abs/Obleques
Fri: Back
Sat: Rest
Sun: Rest

So far i'm up to 147lbs and have been eating more and training harder than i ever have before.. Going good!

I'll update this every few days or so.

[dannyboy9]

Alrighty then...nice to see another skinny fellow up for a bulk! Best of luck to you brother!

[howardalex]

hey I'm bulking too, back into training after a while so I'm hoping for some newbie gains - 5lb so far's v. good mate, I'm gonna try to keep up lol

[Cammo]

You should post some pics in the pics section - that way you can really see how much progress you've made over a given time (your pics this time - not your dads - )!

[dannyboy9]

Bump^

[F.E.a.R]

Skinny guy :O I'm very short so that 147 fills out more than you'd think

And I think I'll go take some pics with my new fancy digital camera in about a few hours time.. Right Now I have phonecalls to make and a gym to attend!

yay

[F.E.a.R]

My turn?

There is some pics for you lovely folks

[F.E.a.R]

ooh I should also add that i'm trying out whey protein and creatine for the first time over these 12 weeks

It doesn't taste very nice.

But it has to be done.

[dannyboy9]

Originally Posted by F.E.a.R

Skinny guy :O I'm very short so that 147 fills out more than you'd think

lol whoops. I forgot about your height.

[F.E.a.R]

Today is my second weekend in the new routine. So I'm officially 2 weeks in. Saturday and sundays are my off days. I also ran out of whey and creatine today =(

So i'll go buy more today.

I also found it's harder to keep the loads of eating yp on off days, but I shall continue to do so.

[F.E.a.R]

Ok

Beginning of week 3:

I missed yesterday because I had a major hangover from sunday night. BUT BEFORE YOU JUDGE ME, I drink once ever 5 or 6 weks if i'm lucky so let me off.. It was my friends 18th =)

Ok so that means today I get to do Chest Shoulders and Biceps all in one day!

So i'll be at the gym for maybe an hour and a half.

[F.E.a.R]

oookkkkk

I went and replenished my whey supplies.. But the damn store was out of creatine v_v..

So I'll go back on friday!.. I wonder if missing a few days of creatine will hamper anything too bad?

Hope Not

[josh_ 182]

g'day mate, good to see u getting into to it and you sound really keen and I hope you see good gains. Just one thing though I thing u should mix up ur routine a little, u have chest on monday then shoulders the next, shoulders get a bit of work from the chest day. If it works for u then by all means keep at it. This is what I do...

Monday - Chest and Triceps
Tuesday - Off
Wednesday - Back and biceps
Thursday - Off
Friday - Shoulders and Legs

[F.E.a.R]

I prefer to split Chest and Triceps rather than Chest and shoulders... And one day rest between seems fine.. They ache on the day but the next morning the are back to full feeling.

[F.E.a.R]

WOOO

week 3 succsfully completed and haven't missed any workouts so far

I missed a few days but caught up the following!

So my start weight = 142..

week 3 weight = 149!

nearly at my first milestone of 150..

9 weeks left tho.. still a fair bit to get through... I got some tips of a personal trainer at the gym aswell today for free! So I might try to apply them into my routine.. Just basic tips like stances when doing some exercises so as not to explode my back or something

=)

[dannyboy9]

Hey F.e.a.r. it's nice to see you feel you're getting good results from your 12 week plan but when are we going to see some numbers?

[F.E.a.R]

Yeh I have some shoddy notes on what I can lift but I want to get accurate ones before I post them.

So over this week, week 4, I will go for a really heavy set of each main exercise first thing, so that I am not tired from previous sets etc.

[F.E.a.R]

oooooook

I found some additional things to add in here.. I have some measurements I took before I started this bulk up:

Arm: 12" 3/4
Chest: 39"
Waist: 29" 1/2
Thigh: 20"
Height: 5' 6"

NOW:
Arm: 13" 1/2
Chest: 40" 1/4
Waist: 30"
Thigh: 20" 3/4
Height: 5' 6" (awww)

And here is some lifts I was able to do before, no 1 rep maxes tho:

Bench: 110 for 10
Leg Press: 240lbs for 6
Deadlift: Never tried it before the bulk :O

and at the end of this week i'll see what I can do on those 3 and compare them!

yay

I'm also on day 2 of week 4.. so thats day 17 of 60 overall.. wooo

[F.E.a.R]

nearing the end of week 4 now. I'll take more measurements like weights etc after 6 weeks to se my kind of half way progress.

Today I did Triceps and Abs. Did abs first for a change ^ - ^

ABS

3 x 30 crunches
2 x 20 sit ups with twists
2 x 20 weighted crunches (10kg plate on my chest)

2 x 12 weighted leg lifts (5kg plate on feet)
4 x 15 leg lifts

TRICEPS

3 x 12 them over head things with the dumbbell =D
2 x 10 Cable tricep extensions
3 x 10 Dips


Was fun.

[PhiSigPhi]

haha lookin good

that over the head db thing is called

db overhead tricep ext or press. Same diff