Dan Chases Andy Bolton's Total; Fails Miserably

danman77220 · 02-06-2007, 05:35 AM

I've given cutting a swift kick to the genitalia. I've found that at this point in time it isn't right for me. I'm simply not big enough yet, and I was losing too much strength and not enough fat. So onward with bulking.

My goal here is to bulk up as cleanly and efficiently as possible. Though I won't be posting my diet yet, I will post it in about a month or so. That's when I imagine I will have a job, and I'm going to be kicking it into high gear, buying my own foods and such. So anyway...

The Stats

Age: 17
Weight: 183
Height: 6'
Body Type: Mesomorph
BF%: ~20%

Based on EMEs calculator, my intake per day should be:

Calories: 3107
Protein: 311g
Carbs: 311g
Fat: 69g

Ratio (P/C/F): 40/40/20

The Goals

All lifts by August 1, 2007

Bench: 225
Squat: 315
Deadlift: 405

The Supplements

Still keepin it simple:

-ON 100% Whey Protein
-Multivitamin
-Possibly some EFAs down the line

The Workouts

Day 1: Chest, Triceps, Abs

Flat Barbell Bench Press
-Sets: 5x5

Incline Dumbbell Bench Press
-Sets: 4x8, pyramid up

French Press
-Sets: 3x10

Triceps Cable Extensions
-Sets: 3x10

Cable Flyes
-Sets: 3x10

Decline Sit-ups
-3x30

Side Crunches
-3x30

Day 2: Quads, Hamstrings, Gluteus, Calves

Squats
-Sets: 5x5

Narrow Full Squats
-Sets: 3x8

Good Mornings
-Sets: 3x10

Stiff Legged Deadlifts
-Sets: 3x10

Leg Press Calve Raises
-Sets: 3x10

Seated Calve Raises
-Sets: 3x10

Day 3: Lower Back, Traps, Lats, Abs

T-Bar Rows
-Sets: 3x10

Shrug Bar Shrugs
-Sets, 10, 10, 10

Deadlifts
-Sets: 5x5

Weighted Hyperextensions
-Sets: 3x10

Barbell Rows
-Sets: 5x5

Pull-ups
-As many as possible

Decline Sit-ups
-3x30

Side Crunches
-3x30

Day 4: Rest, possibly light cardio

Day 5: Deltoids, Upper Chest, Abs

Incline Dumbbell Press
-Sets: 4x8

Seated Barbell Military Press
-Sets- 3x10

Lateral Raises
-Sets: 3x10

Rear Raises
-Sets: 3x10

Decline Sit-ups
-3x30

Side Crunches
-3x30

Day 6: Biceps, Forearms, Lats

Dumbbell Curls
-Sets: 3x10

EZ Bar Preacher Curls
-Sets: 3x10

Lat Pull Downs
-Sets: 3x10

One Handed Dumbbell Rows
-Sets: 3x8

Wrist Curls
-Sets: 3x10

Overhand Barbell Curls
-Sets: 3x10

Pull-Ups
-Do pull ups in between each set for as many as possible

Day 7: Rest, possibly light cardio

I'm trying to keep my cardio to a bare minimum. Don’t want to burn off too many calories, but still want to stay rather lean.

And that's pretty much it. I’ll update the diet once I work it out.

GIT 'R' DONE!!!

danman77220 · 02-07-2007, 09:58 PM

Ok, today's workout:

Est. time: ~60 mins

Biceps, forearms and some light back

Barbell curls

35x10, 45x10, 55x10

Dumbell Preacher Curls

20lbs.x10
25lbs.x10
30lbs.x6

Incline Dumbell Curls

40x10
40x10
40x8

Overhand Barbell Curls

35x10
35x10

Wrist Curls

75x30
Gave up. lol. Not enough weight. I'll do that next time. I was rushed.

Lat Pull Downs

75x10
85x10
95x9

Weighted Hyperextensions

BWx10
25x10
35x10
45x3
I was too tired.

Shrugs

140x10
160x10
180x10

Not a very good workout today. I was tired as shit and hadn't had much to eat.

**romanaz** · 02-08-2007, 04:11 AM

you'll find that the food you eat and the rest you get DAYS before your workout effect the workout more then the day off.

**DJSTARER** · 02-08-2007, 04:05 PM

yes^

also, dont look at it as bulking. Instead look at it as a saturated state in which anabolism is encouraged.

danman77220 · 02-09-2007, 03:17 AM

Alright workout today.

Legs

Squats
175x5x5

Full Squats
115x20x5 <--- ouch

SLDL
115x10
135x10
145x10
155x10

and lunges w/ 45 lb. plate back and forth my friends patio.

I think I'm going to move calves to my shoulder day. I'm so exhausted after leg workouts.

danman77220 · 02-10-2007, 07:59 AM

Chest, soulders, triceps

Flat Bench

125x5x4
130x5x1

Military Press
90x10
100x8
110x6

Incline Bench

85x10
95x10
105x7

French Curls

40x10x3

I widened my bench grip a little today and it made it ALOT easier. I'm going to go up wait on bench next time, I got every rep today without any assistance.

danman77220 · 02-13-2007, 04:06 AM

Did chest shoulders and tris today.

Flat Bench

130x5x3
135x5x2 <---PR!!!!!!!!!!1

Smith Machine Military Press

95x10
105x10
115x10

Incline Dumbbell Bench

70x10
80x10
90x7

Cable Flies

30x10
35x10
40x10
45x10

Assisted Dips
6x3

Today was the best workout I've had in a long time. I just felt pumped and strong today. I got every rep and set I aimed for and didn't feel very fatigued after each workout. My friend just got a LA Fitness membership, so now me and him can workout together on a daily basis now, thank God. Before it was either he had tennis, or my other friend who I workout with had homework and shit, but now my friend and I can workout after his tennis practice everyday. So my workouts should be much more consistent from now on.

And repping 45 lb plates without any assistance is the best feeling ever.

danman77220 · 02-14-2007, 03:20 AM

Back and Bis

Barbell Curls

35x10
45x10
55x10

Alternating Dumbbell Hammer Curls

20sx20x2
25sx16x1

Barbell Preacher Curls

~35x10
~45x10
~55x5

T-Bar Rows

90x10
110x10
130x10

Lat Pull Downs

80x10
90x10
100x7

One Armed Dumbbell Rows

35x10 per arm
45x10 per arm
50x10 per arm
55x10 per amp

Deadlifts

205x5x4 <---PR
205x6x1 <---PR

Seated Rows

70x10
80x10
90x10

Hyperextensions

BWx10
25lbsx10
35lbsx10
45lbsx10

Assisted Pullups

3x6

Back and bi's are my least favorite workout day of the week. lol Legs tomorrow...

danman77220 · 02-15-2007, 01:47 AM

Legs. Very little time but I went up weight a lot since last time.

Squats

175x5
180x5
185x5
190x5x2

SLDL

135x10
155x10
165x10

I go up sooo much each time I do squats... 15 pounds in a week my god. lol Aside from the lack of time this was a good workout.

**romanaz** · 02-15-2007, 02:00 AM

still learning the technique and such, it will go up as you learn it more :-D

its good stuff my man. keep it up.

danman77220 · 02-15-2007, 06:03 AM

Thanks, man.

Yeah, while I don't think I have real bad technique, it could probably improve. I go down until I feel a slight stretch in the glutes though. It's gotta be at least parallel.

**romanaz** · 02-15-2007, 10:42 AM

get a video camera and tape it for us! then youtube it! :-D

danman77220 · 02-15-2007, 11:18 PM

Chest, Triceps, Deltoids

Flat Bench

135x5x5 <---PR

Military Press

100x6
90x8
100x5

Incline Dumbbell Press

70x10
80x10
90x9 <---PR

Triceps Cable Pushdowns

50x10
60x10
70x10
80x10
90x4

Seated Triceps Pullovers

35x10
45x5
45x6

Today was a good workout. I got a new PR on my flat bench (45s all the way

), my reps on incline went up, and I hit my triceps really hard. They felt sooooo tight it was unbelievable.

Funny thing about military though... both me and my partner were caught off gaurd. The ends of the bar were too narrow for normal clips, so we got these special clamps that you tighten and we put them on the ends. So I decided to try to do my Smith military weight and see how many reps I could do. What I didn't realize was that the damn clips weighed 5 lbs altogether. So I got way too tired on my first set, went down to my normal weight, got 8 instead of 10, and then was so tired I just went up 10 pounds and got as many reps as I could. My partner strangely enough also seemed to have gone down in weight. He didn't get all of his reps either. That was the only bad part about today's workout.

danman77220 · 02-17-2007, 04:01 AM

No workout today. Friggin pnuemonia.

However, I took the time to write down what I ate today and I'm actually very pleased with the outcome. Check it out:

Meal 1: 6:00 AM

8 oz 2% milk
2 scoops ON Whey

360 cals
56g protein
16g carbs
6.5g fat

Meal 2: 9:00 AM

~3/4 cups Granola
360 cals
7.5g protein
60g carbs
15g fat

Meal 3: 12:00

2.3 oz tuna
2 slices low cal whole grain bread
2 poached eggs
320 cals
33g protein
15g carbs
11.5g fat

Meal 4: 2:00

1 cup brown rice
4 poached eggs
580 cals
46g protein
68g carbs
20g fat

Meal 5: 5:00

8 oz. 2% milk
2 scoops ON whey
1 serving fruit pie
760 cals
59g protein
63g carbs
27.5g fat

Meal 6: 8:00

8 oz 2% milk
2 scoops ON whey
2 BIG apples lol
~500 cals
~56 g protein
~30g carbs
~6.5

Totals:

~2880 Calories
~257.5g protein
~252g carbs
~86.5g fat

02-06-2007, 05:35 AM	#1
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,017 Recipes: 1 Rep Power: 50	Dan Chases Andy Bolton's Total; Fails Miserably I've given cutting a swift kick to the genitalia. I've found that at this point in time it isn't right for me. I'm simply not big enough yet, and I was losing too much strength and not enough fat. So onward with bulking. My goal here is to bulk up as cleanly and efficiently as possible. Though I won't be posting my diet yet, I will post it in about a month or so. That's when I imagine I will have a job, and I'm going to be kicking it into high gear, buying my own foods and such. So anyway... The Stats Age: 17 Weight: 183 Height: 6' Body Type: Mesomorph BF%: ~20% Based on EMEs calculator, my intake per day should be: Calories: 3107 Protein: 311g Carbs: 311g Fat: 69g Ratio (P/C/F): 40/40/20 The Goals All lifts by August 1, 2007 Bench: 225 Squat: 315 Deadlift: 405 The Supplements Still keepin it simple: -ON 100% Whey Protein -Multivitamin -Possibly some EFAs down the line The Workouts Day 1: Chest, Triceps, Abs Flat Barbell Bench Press -Sets: 5x5 Incline Dumbbell Bench Press -Sets: 4x8, pyramid up French Press -Sets: 3x10 Triceps Cable Extensions -Sets: 3x10 Cable Flyes -Sets: 3x10 Decline Sit-ups -3x30 Side Crunches -3x30 Day 2: Quads, Hamstrings, Gluteus, Calves Squats -Sets: 5x5 Narrow Full Squats -Sets: 3x8 Good Mornings -Sets: 3x10 Stiff Legged Deadlifts -Sets: 3x10 Leg Press Calve Raises -Sets: 3x10 Seated Calve Raises -Sets: 3x10 Day 3: Lower Back, Traps, Lats, Abs T-Bar Rows -Sets: 3x10 Shrug Bar Shrugs -Sets, 10, 10, 10 Deadlifts -Sets: 5x5 Weighted Hyperextensions -Sets: 3x10 Barbell Rows -Sets: 5x5 Pull-ups -As many as possible Decline Sit-ups -3x30 Side Crunches -3x30 Day 4: Rest, possibly light cardio Day 5: Deltoids, Upper Chest, Abs Incline Dumbbell Press -Sets: 4x8 Seated Barbell Military Press -Sets- 3x10 Lateral Raises -Sets: 3x10 Rear Raises -Sets: 3x10 Decline Sit-ups -3x30 Side Crunches -3x30 Day 6: Biceps, Forearms, Lats Dumbbell Curls -Sets: 3x10 EZ Bar Preacher Curls -Sets: 3x10 Lat Pull Downs -Sets: 3x10 One Handed Dumbbell Rows -Sets: 3x8 Wrist Curls -Sets: 3x10 Overhand Barbell Curls -Sets: 3x10 Pull-Ups -Do pull ups in between each set for as many as possible Day 7: Rest, possibly light cardio I'm trying to keep my cardio to a bare minimum. Don’t want to burn off too many calories, but still want to stay rather lean. And that's pretty much it. I’ll update the diet once I work it out. GIT 'R' DONE!!! __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-07-2007, 09:58 PM	#2
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,017 Recipes: 1 Rep Power: 50	Ok, today's workout: Est. time: ~60 mins Biceps, forearms and some light back Barbell curls 35x10, 45x10, 55x10 Dumbell Preacher Curls 20lbs.x10 25lbs.x10 30lbs.x6 Incline Dumbell Curls 40x10 40x10 40x8 Overhand Barbell Curls 35x10 35x10 Wrist Curls 75x30 Gave up. lol. Not enough weight. I'll do that next time. I was rushed. Lat Pull Downs 75x10 85x10 95x9 Weighted Hyperextensions BWx10 25x10 35x10 45x3 I was too tired. Shrugs 140x10 160x10 180x10 Not a very good workout today. I was tired as shit and hadn't had much to eat. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-08-2007, 04:05 PM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	yes^ also, dont look at it as bulking. Instead look at it as a saturated state in which anabolism is encouraged. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-09-2007, 03:17 AM	#5
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,017 Recipes: 1 Rep Power: 50	Alright workout today. Legs Squats 175x5x5 Full Squats 115x20x5 <--- ouch SLDL 115x10 135x10 145x10 155x10 and lunges w/ 45 lb. plate back and forth my friends patio. I think I'm going to move calves to my shoulder day. I'm so exhausted after leg workouts. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-10-2007, 07:59 AM	#6
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,017 Recipes: 1 Rep Power: 50	Chest, soulders, triceps Flat Bench 125x5x4 130x5x1 Military Press 90x10 100x8 110x6 Incline Bench 85x10 95x10 105x7 French Curls 40x10x3 I widened my bench grip a little today and it made it ALOT easier. I'm going to go up wait on bench next time, I got every rep today without any assistance. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-13-2007, 04:06 AM	#7
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,017 Recipes: 1 Rep Power: 50	Did chest shoulders and tris today. Flat Bench 130x5x3 135x5x2 <---PR!!!!!!!!!!1 Smith Machine Military Press 95x10 105x10 115x10 Incline Dumbbell Bench 70x10 80x10 90x7 Cable Flies 30x10 35x10 40x10 45x10 Assisted Dips 6x3 Today was the best workout I've had in a long time. I just felt pumped and strong today. I got every rep and set I aimed for and didn't feel very fatigued after each workout. My friend just got a LA Fitness membership, so now me and him can workout together on a daily basis now, thank God. Before it was either he had tennis, or my other friend who I workout with had homework and shit, but now my friend and I can workout after his tennis practice everyday. So my workouts should be much more consistent from now on. And repping 45 lb plates without any assistance is the best feeling ever. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-14-2007, 03:20 AM	#8
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,017 Recipes: 1 Rep Power: 50	Back and Bis Barbell Curls 35x10 45x10 55x10 Alternating Dumbbell Hammer Curls 20sx20x2 25sx16x1 Barbell Preacher Curls ~35x10 ~45x10 ~55x5 T-Bar Rows 90x10 110x10 130x10 Lat Pull Downs 80x10 90x10 100x7 One Armed Dumbbell Rows 35x10 per arm 45x10 per arm 50x10 per arm 55x10 per amp Deadlifts 205x5x4 <---PR 205x6x1 <---PR Seated Rows 70x10 80x10 90x10 Hyperextensions BWx10 25lbsx10 35lbsx10 45lbsx10 Assisted Pullups 3x6 Back and bi's are my least favorite workout day of the week. lol Legs tomorrow... __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-15-2007, 01:47 AM	#9
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,017 Recipes: 1 Rep Power: 50	Legs. Very little time but I went up weight a lot since last time. Squats 175x5 180x5 185x5 190x5x2 SLDL 135x10 155x10 165x10 I go up sooo much each time I do squats... 15 pounds in a week my god. lol Aside from the lack of time this was a good workout. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-15-2007, 06:03 AM	#11
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,017 Recipes: 1 Rep Power: 50	Thanks, man. Yeah, while I don't think I have real bad technique, it could probably improve. I go down until I feel a slight stretch in the glutes though. It's gotta be at least parallel. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-15-2007, 11:18 PM	#13
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,017 Recipes: 1 Rep Power: 50	Chest, Triceps, Deltoids Flat Bench 135x5x5 <---PR Military Press 100x6 90x8 100x5 Incline Dumbbell Press 70x10 80x10 90x9 <---PR Triceps Cable Pushdowns 50x10 60x10 70x10 80x10 90x4 Seated Triceps Pullovers 35x10 45x5 45x6 Today was a good workout. I got a new PR on my flat bench (45s all the way ), my reps on incline went up, and I hit my triceps really hard. They felt sooooo tight it was unbelievable. Funny thing about military though... both me and my partner were caught off gaurd. The ends of the bar were too narrow for normal clips, so we got these special clamps that you tighten and we put them on the ends. So I decided to try to do my Smith military weight and see how many reps I could do. What I didn't realize was that the damn clips weighed 5 lbs altogether. So I got way too tired on my first set, went down to my normal weight, got 8 instead of 10, and then was so tired I just went up 10 pounds and got as many reps as I could. My partner strangely enough also seemed to have gone down in weight. He didn't get all of his reps either. That was the only bad part about today's workout. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-17-2007, 04:01 AM	#14
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,017 Recipes: 1 Rep Power: 50	No workout today. Friggin pnuemonia. However, I took the time to write down what I ate today and I'm actually very pleased with the outcome. Check it out: Meal 1: 6:00 AM 8 oz 2% milk 2 scoops ON Whey 360 cals 56g protein 16g carbs 6.5g fat Meal 2: 9:00 AM ~3/4 cups Granola 360 cals 7.5g protein 60g carbs 15g fat Meal 3: 12:00 2.3 oz tuna 2 slices low cal whole grain bread 2 poached eggs 320 cals 33g protein 15g carbs 11.5g fat Meal 4: 2:00 1 cup brown rice 4 poached eggs 580 cals 46g protein 68g carbs 20g fat Meal 5: 5:00 8 oz. 2% milk 2 scoops ON whey 1 serving fruit pie 760 cals 59g protein 63g carbs 27.5g fat Meal 6: 8:00 8 oz 2% milk 2 scoops ON whey 2 BIG apples lol ~500 cals ~56 g protein ~30g carbs ~6.5 Totals: ~2880 Calories ~257.5g protein ~252g carbs ~86.5g fat __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

02-17-2007, 01:17 PM	#15
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,523 Recipes: 0 Rep Power: 60