Wanting to hit 250lb

Ihateeveryone · 03-20-2006, 10:26 PM

Right now I'm just getting started on a fairly heavy bulk. I'm 5'10, and 225lb. Last bulk I gained 50lb then cut about 18 off, so I think I can gain another 25lb. No idea what bodyfat is at the moment, probably mid to high teens, but I want to be between 200 and 210 at around 10% bodyfat, which I think should be pretty achieveable by the beginning of August.

I'm a bodybuilder, but I'm thinking some powerlifting type stuff for a few weeks could make a big difference, hence my decision to try a version of Bill Starrs Linear 5x5 program. I'll modify it if anyone sees fit over time, but the basic workout is the same as here: http://www.geocities.com/elitemadcow...Linear_5x5.htm

Did my first workout yesterday. Here it is (all weights are kg; used to be lb but I changed gyms):

Flat Bench
60 x 5
60 x 5
70 x 5
80 x 5
90 x 5

Felt pretty easy, especially the first few sets. The final set was pretty easy to punch out, but I felt I got the weights pretty right here.

Squats
90 x 5
100 x 5
110 x 5
120 x 5
130 x 3

Hit failure at rep four, and my "spotter" waited for me to fall back to the ATG position before realising it wasn't gonna happen. But all squats were deep as I could go - I deliberately set the pins in the rack lower than my shoulders at ATG so that I would be forced to push back up again. First time I squatted 130 in a while; I could feel all sorts of areas in my legs last night and today, they're sore as hell. Just how I like

Bent Over Rows (Pendlay Rows)
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5

Again, I think 80 for the final set was too light. Live and learn though. But doing these Pendlay style, and using a wide grip (to the rings on the Olympic bar) felt awesome; I could feel my lats working in the same way they do when I do chins. So with a bit of luck I should see even more width with thickness. But those rows took the biceps completely out of the movement. I have never felt my lats work like that before.

Not too sure of caloric intake; I had a cheese pizza for morning tea and two big ass bowls of lamb vindaloo for dinner. But I'm thinking it'd be right up there around 4000. I had four shakes (two with milk), two cups of oats, a cup of brown rice, probably 1/2 a cup of white rice with dinner and a few other bits and pieces.

**BigZeke** · 03-20-2006, 10:34 PM

Curse you and your vile metric system. Have to use the calculator just to figure out what you're lifting

Ihateeveryone · 03-20-2006, 10:51 PM

Quote:

Originally Posted by BigZeke

Curse you and your vile metric system. Have to use the calculator just to figure out what you're lifting

Well, that gives you something to think about doesn't it

BTW - my internet connection is *****ed, so thats why I made two threads. Now I'm trying to kill one of them and I can't :evil:

**BigZeke** · 03-20-2006, 10:59 PM

PM a mod

**DarkFalcon** · 03-20-2006, 11:09 PM

Quote:

Originally Posted by Ihateeveryone

Well, that gives you something to think about doesn't it

BTW - my internet connection is *****ed, so thats why I made two threads. Now I'm trying to kill one of them and I can't :evil:

Awesome bro! Nice to see you start a log!

I got the other thread for ya! :yes: I'll be back to check this out in a bit.

**DarkFalcon** · 03-21-2006, 02:38 AM

You really are going to look like HHH if get up to 250 at 5'10" bro. You'll put the fear into women, children, and small men alike.

**BigZeke** · 03-21-2006, 02:42 AM

Quote:

Originally Posted by DarkFalcon

You'll put the fear into women, children, and small men alike.

He does that already.....too bad it's because of his face

**DarkFalcon** · 03-21-2006, 02:45 AM

Quote:

Originally Posted by BigZeke

He does that already.....too bad it's because of his face

LMFAO!! :rofl:

Ihateeveryone · 03-21-2006, 10:00 AM

Quote:

Originally Posted by DarkFalcon

You really are going to look like HHH if get up to 250 at 5'10" bro. You'll put the fear into women, children, and small men alike.

Oh yeah, forgot about him. I'd need bigger legs though :fingersxd

Ihateeveryone · 03-21-2006, 10:01 AM

Quote:

Originally Posted by BigZeke

He does that already.....too bad it's because of his face

Yeah, nice work Sparky :mgfight:

Ihateeveryone · 03-21-2006, 10:07 AM

Holy crap my legs are sore. Especially after I played golf.

LoveThyPain · 03-21-2006, 11:13 PM

I see our evil alliance is now changing home base :shifty:

Good luck with ur goals mate.

Ihateeveryone · 03-22-2006, 08:39 AM

Yeah, screw e-grounds. Pack of *****s. Is Goza here too? :fingersxd

Ihateeveryone · 03-22-2006, 09:01 AM

Wednesday (all weights still kg - screw you guys, convert it yourself

)

Incline Bench
50 x 5
60 x 5
70 x 5
80 x 5

Too light. I think I should be attempting 90kg for the final 5; I read somewhere the idea was to hit failure at the fourth rep of the final set as I did with squats on Monday. I don't know if Wednesday is meant to be a light day, but it only calls for four sets per movement. Kind of wishing I'd now done military presses, although my upper chest needs far more work than my delts.

Squats
90 x 5
100 x 5
110 x 5
110 x 5

Last set was simple again. I could really feel the legs working tonight; mainly because they're still hurting like a bitch from Mondays workout. Lower back held up pretty well, and I was still going ass to grass. I deliberately set the pins below the bottom level of the squat, so there's no easy way out. Dunno if it's safe, but it certainly works. Can't wait to see some real quad size happen.

Deadlifts
110 x 5
120 x 5
130 x 5
140 x 5

Felt real good.... until the final set was done. Then I had problems walking because my lower back felt numb. Then real damn sore. But it's something I don't have a problem with, so it doesn't matter. Really felt the quads again in the movement, but could feel a lot of lower back too. I quite like deadlifts once again; last time I really trained them heavy they messed up my lower back for a few weeks.

Diet
In no order:

300g canned tuna in springwater
Chicken burger with cheese, lettuce and mayo; fries; Coke Zero
6 hard boiled eggs
1 cup brown rice, cooked
3 shakes; two with milk (55g protein with milk; 40g without)
250g mixed vegetables
4000mg vitamin C
1 multi vitamin
1 roast beef roll (no idea of weight - I was too friggin' hungry to care)
Around 7 litres water

**The diet shouldn't vary too much aside from the chicken burger and roast beef roll. I normally have 2 cups of oats a day as well, for a total of around 300g protein, 315g carbs and 60g fat. Ratios of macronutrients break down to 40% protein, 42% carb and 18% fat. I dunno if 3000cal is enough to grow; I'll give it a shot and see. So far, I'm thinking I want to be 210 at 10%, so I'm looking at about 1.43g of protein per pound of lean bodymass.

Incidentally, how does the above diet look, omitting the burger, chips and beef roll and the addition of 2 cups of oats?

**powerman2000** · 03-22-2006, 09:16 AM

Quote:

Originally Posted by Ihateeveryone

Yeah, screw e-grounds. Pack of *****s. Is Goza here too? :fingersxd

What's e-grounds? :slapen:

**powerman2000** · 03-22-2006, 09:20 AM

Quote:

Originally Posted by Ihateeveryone

I quite like deadlifts once again; last time I really trained them heavy they messed up my lower back for a few weeks.

You may be overextending your lockout at the top of the lift. Leaning too far back can mess up your spine. Always try and stay standing perfectly horizontal at each lockout.

**powerman2000** · 03-22-2006, 09:25 AM

Quote:

Originally Posted by Ihateeveryone

**The diet shouldn't vary too much aside from the chicken burger and roast beef roll. I normally have 2 cups of oats a day as well, for a total of around 300g protein, 315g carbs and 60g fat. Ratios of macronutrients break down to 40% protein, 42% carb and 18% fat. I dunno if 3000cal is enough to grow; I'll give it a shot and see. So far, I'm thinking I want to be 210 at 10%, so I'm looking at about 1.43g of protein per pound of lean bodymass.

Incidentally, how does the above diet look, omitting the burger, chips and beef roll and the addition of 2 cups of oats?

The fats are a little low for a good bulk diet. Maybe if you like nuts, such as Almonds or Cashews, you could throw in a few handfuls during the day for some quality fats and nutrients. I personally like your CHO and Protein ratios, but some prefer more carbs to protein than that. Unfortunately, that sort of thing can lead to fat accummulations, and we don't want too much of that.

Ihateeveryone · 03-22-2006, 09:39 AM

Quote:

Originally Posted by powerman2000

What's e-grounds? :slapen:

Matter that is excreted as a result of fibre consumption.

03-20-2006, 10:26 PM	#1
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	Wanting to hit 250lb Right now I'm just getting started on a fairly heavy bulk. I'm 5'10, and 225lb. Last bulk I gained 50lb then cut about 18 off, so I think I can gain another 25lb. No idea what bodyfat is at the moment, probably mid to high teens, but I want to be between 200 and 210 at around 10% bodyfat, which I think should be pretty achieveable by the beginning of August. I'm a bodybuilder, but I'm thinking some powerlifting type stuff for a few weeks could make a big difference, hence my decision to try a version of Bill Starrs Linear 5x5 program. I'll modify it if anyone sees fit over time, but the basic workout is the same as here: http://www.geocities.com/elitemadcow...Linear_5x5.htm Did my first workout yesterday. Here it is (all weights are kg; used to be lb but I changed gyms): Flat Bench 60 x 5 60 x 5 70 x 5 80 x 5 90 x 5 Felt pretty easy, especially the first few sets. The final set was pretty easy to punch out, but I felt I got the weights pretty right here. Squats 90 x 5 100 x 5 110 x 5 120 x 5 130 x 3 Hit failure at rep four, and my "spotter" waited for me to fall back to the ATG position before realising it wasn't gonna happen. But all squats were deep as I could go - I deliberately set the pins in the rack lower than my shoulders at ATG so that I would be forced to push back up again. First time I squatted 130 in a while; I could feel all sorts of areas in my legs last night and today, they're sore as hell. Just how I like Bent Over Rows (Pendlay Rows) 40 x 5 50 x 5 60 x 5 70 x 5 80 x 5 Again, I think 80 for the final set was too light. Live and learn though. But doing these Pendlay style, and using a wide grip (to the rings on the Olympic bar) felt awesome; I could feel my lats working in the same way they do when I do chins. So with a bit of luck I should see even more width with thickness. But those rows took the biceps completely out of the movement. I have never felt my lats work like that before. Not too sure of caloric intake; I had a cheese pizza for morning tea and two big ass bowls of lamb vindaloo for dinner. But I'm thinking it'd be right up there around 4000. I had four shakes (two with milk), two cups of oats, a cup of brown rice, probably 1/2 a cup of white rice with dinner and a few other bits and pieces. __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

03-20-2006, 10:34 PM	#2
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,306 Recipes: 0 Rep Power: 71	Curse you and your vile metric system. Have to use the calculator just to figure out what you're lifting __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

03-20-2006, 10:59 PM	#4
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,306 Recipes: 0 Rep Power: 71	PM a mod __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

03-21-2006, 10:07 AM	#11
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	Holy crap my legs are sore. Especially after I played golf. __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

03-21-2006, 11:13 PM	#12
LoveThyPain IronMass Fornicator Join Date: May 2005 Location: Purgatory Posts: 359 Recipes: 0 Rep Power: 10	I see our evil alliance is now changing home base :shifty: Good luck with ur goals mate. __________________ Life's a bitch, be a dog and hump it.

03-21-2006, 02:38 AM	#6
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	You really are going to look like HHH if get up to 250 at 5'10" bro. You'll put the fear into women, children, and small men alike.

03-22-2006, 08:39 AM	#13
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	Yeah, screw e-grounds. Pack of ***s. Is Goza here too? :fingersxd __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism Fk marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

03-22-2006, 09:01 AM	#14
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	Wednesday (all weights still kg - screw you guys, convert it yourself ) Incline Bench 50 x 5 60 x 5 70 x 5 80 x 5 Too light. I think I should be attempting 90kg for the final 5; I read somewhere the idea was to hit failure at the fourth rep of the final set as I did with squats on Monday. I don't know if Wednesday is meant to be a light day, but it only calls for four sets per movement. Kind of wishing I'd now done military presses, although my upper chest needs far more work than my delts. Squats 90 x 5 100 x 5 110 x 5 110 x 5 Last set was simple again. I could really feel the legs working tonight; mainly because they're still hurting like a bitch from Mondays workout. Lower back held up pretty well, and I was still going ass to grass. I deliberately set the pins below the bottom level of the squat, so there's no easy way out. Dunno if it's safe, but it certainly works. Can't wait to see some real quad size happen. Deadlifts 110 x 5 120 x 5 130 x 5 140 x 5 Felt real good.... until the final set was done. Then I had problems walking because my lower back felt numb. Then real damn sore. But it's something I don't have a problem with, so it doesn't matter. Really felt the quads again in the movement, but could feel a lot of lower back too. I quite like deadlifts once again; last time I really trained them heavy they messed up my lower back for a few weeks. Diet In no order: 300g canned tuna in springwater Chicken burger with cheese, lettuce and mayo; fries; Coke Zero 6 hard boiled eggs 1 cup brown rice, cooked 3 shakes; two with milk (55g protein with milk; 40g without) 250g mixed vegetables 4000mg vitamin C 1 multi vitamin 1 roast beef roll (no idea of weight - I was too friggin' hungry to care) Around 7 litres water The diet shouldn't vary too much aside from the chicken burger and roast beef roll. I normally have 2 cups of oats a day as well, for a total of around 300g protein, 315g carbs and 60g fat. Ratios of macronutrients break down to 40% protein, 42% carb and 18% fat. I dunno if 3000cal is enough to grow; I'll give it a shot and see. So far, I'm thinking I want to be 210 at 10%, so I'm looking at about 1.43g of protein per pound of lean bodymass. Incidentally, how does the above diet look, omitting the burger, chips and beef roll and the addition of 2 cups of oats? __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism Fk marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!