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knate
07-02-2009, 03:19 PM
Whats up guys. Well I have been bulking since my show in April and figured I would start a log to track my progress. This is my second blast on DC and I am loving it. The first blast was a 3 way split for 8 weeks, then a one week cruise. I know I should have started with a 2 way, but i wanted to ease myself into having so many off days(coming from high volume tendencies). Anyway, I started a 2 way split for my second blast on the 29th of June and will be logging it here.
Stats:
Age-20
Weight-Currently 197(163 on stage in April)
Height-5'9

I will be posting my routine, nutrition, and supplements.
Overall, I am just trying to add as much lean weight as i can.
BTW...this is really my first bulk that I am paying attention to numbers so I am hoping to make some good improvements.

knate
07-02-2009, 03:33 PM
Here's what my split is currently looking like for this blast.
1a- Hammer Strength Incline BP / Hammer Strength Shoulder Press / Weighted Dips / Rack Chins / Deadlifts

1b- Flat BP (smith) / Behind the head shoulder press (smith) / Close Grip BP (smith) / Lat pulldown / Bent over BB Rows

1c- Inline BP (smith) / Front Shoulder Press (smith) / Reverse grip BP (smith) / Close Grip Pulldown / T-Bar Row

2a- Seated DB Curls / Pinwheel Curls / Leg Press Calf Raises / Laying Ham Curl / Leg Press

2b- DC Bicep teckno / Hammer Curls / Standing Calf Raise (smith) / Stiff Legged Deadlift / Squats

2c- Hammer Strength Preacher Curl / Reverse grip 1 arm cable curl / Seated Calf Raise / Sumo Leg Press / BB Lunges (smith)

knate
07-02-2009, 03:50 PM
1A- Monday June 29th
HS Inline-
WU- 50 x 5
WU- 80 x 5
RP- 125( 8-3-1 )
Widow- 60 x 20

HS Shoulder Press(unilateral)-
WU- 35 x 5
WU- 60 x 5
RP- 100 ( 10-5-4 )

Weighted Dips-
WU- BW x 5
WU- BW + 25 x 5
RP- BW + 50 ( 10-5-3 )

Extreme Stretches- Chest/Delts/Tris

Rack Chins-
WU- BW x 5
WU- BW + 25 x 5
RP- BW + 40 ( 10-5-4 )
Widow- Justin Harris Rope Row- 85x20

Deadlift-
WU- 135 x 5
WU- 225 x 5
Heavy- 315 x 12
Heavier- 345 x 6

Extreme Stretches- Back

knate
07-02-2009, 04:01 PM
2A- Wednesday July 1st
Seated DB Curl-
WU- 25 x 5
WU- 40 x 5
RP- 60 ( 9-4-4 )
Widow- HS Preacher - 85 x 19

Pinwheel Curls-
WU- 25 x 5
WU- 40 x 5
SS- 55 x 16

Extreme Stretches- Biceps/Forearms

LP Calf Raise-
WU- 90 x 5
WU- 180 x 5
RP- 200 x 13 (Up on big toe...5 second descent...15 second stretch at bottom = 1 rep)

Laying Ham Curl-
WU- 65 x 5
WU- 125 x 5
RP- 190 ( 11-4-3 )
Widow- 110 x 22

Extreme Stretches- Hamstring

Leg Press-
WU- 180 x 5
WU- 360 x 5
Heavy- 510 x 12
Heavier- 600 x 6
Widow- 370 x 26

Extreme Stretches- Quads