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Monday – Chest & Abs:

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Good workout. Really felt progress with the flat dumbbell press. I switched the crossovers with Incline fly’s this week to stress upper.  The dips at the end of the workout really enhanced my pump and I really have missed being able to do the very functional mass building dip.

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Training:

Inclines: 95 x 7, 6, 5
flat: 95 x 6, 6, 5
incline fly: 40 x 12, 12
dips: bw x 20, 20

Abs:
Hanging leg raises
Russian cable twists

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Tuesday: Back & abs

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Training:

Pullups – 3 sets – 12-15 reps – Warm ups

Pulldowns – (Stack) 260lbs x 8, 8, 7

Incline Dumbbell Bench rows – 3 sets x 95lbs x 7, 7,

Barbell row – 2 sets x 1 and a half plates a side x 8, 8

Rear delt raises – 30lbs x 12, 10, 10

Shrugs: (warm ups) 270lbs x 12, 12, 12

Lying neck extensions: 45lbs x 10, 10, 10

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Wednesday: Shoulders/Cardio

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Had a great postworkout shake with Banana’s, berries, and myofusion protein powder – still cannot get sick of the flavour! It tastes too good!

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Training:

Shoulder press: 70 x 6, 6, 5
lateral raises: 45lbs x 10, 10, 10
front raises: 35lbs x 8, 8

Ab training

Hanging leg raises: 3 sets of 20
Hanging leg side raises: 2 sets of 20

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Thursday: Arms

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Training:

Barbell Curls: (warm ups) 110lbs x 10, 10, 10

Lying tricep extensions: 95lbs x 7,  7, 6

Seated curls: 65lbs x 7, 6

Overhead two arm extension: 95lbs x 8, 7,

Concentration curl: 45lbs x 7, 7

Tricep Dips: two 45lb plates x 10, 10

Hanging leg raises
Cable lumberjacks

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Saturday: Legs

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Felt like a monster with my squats today – 395 for 6 good reps! I cannot wait to increase it to 400 next week.
Made improvements on my stiff leg deadlifts after taking a break last week – really happy and pleased.
The no-xplode had me beyond focused today.

Training:

Squats: (warm ups) 3 plates a side and 40 – 395lbs x 6, 6, 6

Stiff Leg Deadlifts: 2 plates a side and a 15 – 255lbs x 6, 6, 5

Superset: Leg extensions – stack: x  12, 12, 12

Lying leg curls: 160lbs x 12, 10, 10

Seated calve raises: x 4 plates: 14, 14, 12

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Overview of the week:

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I have been busy all week.. Because of this my diet has lacked. I am around the same weight. However, really made progress this week. My shoulder presses are coming along – 70lbs for 7 confident reps. My bench is up and my squat is almost back to 400lbs – and that was for 6!

I have introduced new exercises with more to come next week. I will carry on another two weeks with this high intensity program before switching it up again.

Time to hit all out mass on back – barbell rows, heavy pullups and dumbbell work. Same with traps. ALthough my rear delts are getting a lot of work on back day, including the rear delt work is really improving my rear delts.

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Diet:

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I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.

My last meal is usually a myofusion protein shake blended with peanut butter and milk

From Protein:
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, myofusion protein powder.

Carbohydrates:
wholewheat bread (2 slicesa day), oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats:
from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.

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Progress:

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Weight last week: 188lbs
Weight this week: 188.1lbs

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Question of the Week – Cardio when Bulking:

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Question: Hi im follwing your journal on bulking and its great to see your gains but i have
a quick question, do you do cardio when you are bulking and if not can you explain why? im asking this as there
is a ton of infomation out there and i dont no which to believe.

Thanks
Nesh

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Answer: Great question Nesh! I do believe it is important to keep good cardiovascular health no matter what your physique goals. I implement cardio more when I am dieting (low intensity cardio mostly). Right now I usually bike ride 2-3 times a week at a low intensity and walk the dog for 45 minutes every day/every other day.

I try to stay away from doing intense caridio – anything that really works up a sweat when I am bulking because it works against my goals. I have a very fast metabolism (need to get around 4000 calories a day) so lots of cardio would be counter productive. I believe in eating clean to keep your body fat levels in check.

If your metabolism is slow, implementing a few days of cardiovascular work at a low intensity (level 3-3.8 with slight incline) light jog/quick walk will be ok for your goals.