Shafted's Reincarnation

S

ShaftedTwice

2
I've had enough of my half-arsed attempts at bulking up and am finally going to get dedicated about this. I'll be trying my hardest to make a log every day of my workout, diet, etc. I'll be laying out the program I'll be doing for the next day for each post and at the end of the day I will access how I followed and how I did, so with that - here's tomorrow's schedule:

Tomorrow's Workout:

Barbell Bench Press
115lbs x 3 x 8
---SS---
Unassisted Pull-Ups
0lbs x 3 x 8


Seated Cable Rows
95 x 3 x 8
---SS---
Unassisted Dips
0lbs x 3 x 6


DB Shoulder Press
... Left dumbells at a friends house so I skipped​

Tomorrow's Meals:

Meal 1: (P+F)
3 whole eggs, 4 strips of turkey bacon, 1 cup of milk, 1/2 can of green beans

Meal 2: (P+F)
Large handful of spinach, 1 large chicken thigh, 4 baby carrots, 2 slices of salami, 1 tbsp fat free Italian dressing, 40g peanuts

Meal 3: (P+F)
Large handful of spinach, 1 large chicken thigh, 4 baby carrots, 2 slices of salami, 1 tbsp fat free Italian dressing, 40g almonds

Meal 4: (P+C)
2 cups skim milk, 2 scoops of protein powder, 45g dextrose

Meal 5: (P+C)
1 small can of tuna, 2 slices of whole wheat bread, 1 serving of Quaker cereal, 2 stalks of celery, 1 apple

Meal 6: (P+C)
2 slices of pizza, 1 large salad

Meal 7: (P+F)
1 cup of cottage cheese, 2 tbsp natty peanut butter​

Tomorrow's Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

I'll be working in a upper/lower split - I figured that after about a year of full-body I would switch things up, so I'll give it a whirl tomorrow kids :D

How It Went

I realized how much I dropped from my last workout - this has got to be 10lbs on my bench and rows. I definately need to get back into the swing of things. Also, I couldn't refuse some pizza at a friends house for Super Bowl Sunday. Seeing that I'll be eating 50 or so meals a week, I will allow for 5 cheat meals a week and this will be #1 :( Today wasn't as hard as I figured it to be in my diet - should be a cinch tomorrow. Either way, I'm glad to actually feel that I am making some good progress.
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Good luck man, Hope you get what you want.
 
Thanks bro, I've been trying to bulk for so long and I never have the dedication to stay steady with it, but this time its all or nothing baby :)
 
Awesome Im the same as you just cant seem to get the momentum. Be interesting to see how you go. What rep setup are you going to be using?
 
I'm going to be rotating between an 8x3, 6x4, and 5x5 every two weeks. I can't really decide whether to keep it at every two weeks or to go for a longer duration of time though.
 
Mmm, I'm not too sure, I'm aiming towards strength as much as hypertrophy right now really. Having a 5x5 on one side and an 8x3 on the other with a 6x4 in the middle is about even with my goals - want to get my weak ol' squat and bench up there! :)
 
Do it big bro!

Only thing I would suggest adding more of is EFA's and fibrous veggies. Other than that, the diet doesn't look bad.
 
Thanks Lee :) I added to the first meal and included fish oil in my supplements. On those last two meals I will be sure to have some good fibrous vegetables with my meals as well. Got meal 1 down right so far :D
 
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The reason why one shake is right after another is because I have a basketball game before my workout - hope that I don't overdo it in the game.. :)

Tomorrow's Workout:

Back Squat
135lbs x 3 Sets x 8 Reps
---SS---
SL Deadlift
135lbs x 3 Sets x 8 Reps


DB Lunges
50lbs x 3 Sets x 8 Reps


Hanging Leg Raises
0lbs x 3 Sets x 8 Reps


Bicycle Crunches
25lbs x 3 Sets x 8 Reps​

Tomorrow's Meals:

Meal 1: (P+F)
3 whole eggs, 4 strips of turkey bacon, 1 cup of milk, 1/2 can of green beans

Meal 2: (P+F)
Large handful of spinach, 1 large chicken thigh, 4 baby carrots, 2 slices of salami, 1 tbsp fat free Italian dressing, 40g peanuts

Meal 3: (P+F)
Large handful of spinach, 1 large chicken thigh, 4 baby carrots, 2 slices of salami, 1 tbsp fat free Italian dressing, 40g almonds

Meal 3: (P+F)
1 cup of cottage cheese, 2 tbsp natty peanut butter

Meal 4: (P+C)
1 cup skim milk, 1 scoop of protein powder, 45g dextrose

Meal 5: (P+C)
1 cup skim milk, 1 scoop of protein powder, 45g dextrose

Meal 6: (P+C)
1 small can of tuna, 2 slices of whole wheat bread, 1 serving of Quaker cereal, 2 stalks of celery, 1 apple​

Tomorrow's Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
Ouch. That workout was freakin hard after that basketball game.. Diet went well today - I actually got a friend to join me on a bulking diet and he'll be eating nearly the same stuff as me.. cool stuff eh? I'm wiped out for today and have my last basketball game tomorrow with no workout, just gotta keep that diet in check.
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Tomorrow's Workout:

No Workout​

Tomorrow's Meals:

Meal 1: (P+F)
3 whole eggs, 4 strips of turkey bacon, 1 cup of milk, 1/2 can of green beans

Meal 2: (P+F)
2 cups milk, 2 scoops of protein powder

Meal 3: (P+F)
1 cup of cottage cheese, 2 tbsp natty peanut butter

Meal 4: (P+C)
Large serving of chicken casserole, serving of broccoli

Meal 5: (P+C)
2 cups skim milk, 2 scoops of protein powder

Meal 6: (P+C)
1 Large restaurant burger, side of curly fries, 2 taquitos (A little over the top, I know)

Meal 7: (P+C)
1 whole wheat bagel lathered with natural peanut butter​

Tomorrow's Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
That meal was impossible to resist, damn friends... It was nice being able to rest a day, no basketball, no workout... My lower body was killing me after the last workout and 2 basketball games though, upper body up next.

Alright to sum it up for the next day, I did fantastically horrible. It was darn near horrendous - I spent the night at a friends house and well, lets just say that I didn't want to be rude bringing my own food :) I'll wipe it off and pick it up a lot better for tomarrow. I will still work out tonight because I really don't want to throw off my schedule, knowing that I won't be doing any working out on friday night.
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You getting sick of that same diet all the time? I found that by making a few different meal days all with the same macronutrients I made it way more interesting. Dunno if that helps but yeah good workouts too :D.
 
Meh, I guess it all comes down that I am too lazy to make something else - I'll probably be going to the store today to pick up some new stuff though. Maybe I'll switch things up right now, I'll see what I got :)

EDIT - changed things up, hopefully the diet goes good today!
 
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Ahh, I can't seem to get anything going, I'm pissing myself off, for the past 2 days its been eating crap and not working out like I should, I need to pull myself together and do it right, I'm really not getting anything out of this the way it is.
 
ShaftedTwice said:
Ahh, I can't seem to get anything going, I'm pissing myself off, for the past 2 days its been eating crap and not working out like I should, I need to pull myself together and do it right, I'm really not getting anything out of this the way it is.
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Yeah man same here just choose the next monday and hit it again!
 
You get so disappointed at yourself eh? I think that cooking all of the foods for the week on Sunday that won't spoil will make things a bit easier for me, so that's the way I'm gonna do it from now on.
 
Tomorrow's Workout:

Front Squats
120lbs x 3 Sets x 8 Reps


Conventional DLs
140lbs x 3 Sets x 8 Reps


DB Lunges
15lb DBs x 3 Sets x 8 Reps


Hanging Leg Raises
0lbs x 3 Sets x 8 Reps


V-Ups
0lbs x 3 Sets x 8 Reps​

Tomorrow's Meals:

Meal 1: (P+F)
3 whole eggs, 4 strips of turkey bacon, 1 cup of milk, 1/2 can of green beans

Meal 2: (P+F)
2 cups of milk, 2 scoops of protein powder

Meal 3: (P+F)
1 cup of cottage cheese, 40g almonds

Meal 4: (P+F)
Handful of spinach, 1 chicken thigh, 4 baby carrots, 2 slices of salami, 1 slice of cheese, 1 tbsp fat free Italian dressing, 40g peanuts

Meal 5: (P+C)
2 cups skim milk, 2 scoops of protein powder, 45g dextrose

Meal 6: (P+C)
1 chicken thigh, 1 cup of brown rice, 2 stalks of celery, 1 apple

Meal 7: (P+F)
1 small can of tuna, 2 slices of whole wheat bread, 1 serving of oatmeal​

Tomorrow's Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
To be written
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Tomorrow's Workout:

Incline DB Press
40lb DBs x 3 Sets x 8 Reps


Bent-Over DB Rows
55lb DBs x 3 Sets x 8 Reps


Dips
0lbs x 3 Sets x 8 Reps


Pull-Ups
0lbs x 3 Sets x 6/5/4 Reps​

Tomorrow's Meals:

Meal 1: (P+F)
3 whole eggs, 4 strips of turkey bacon, 1 cup of milk, 1/2 can of green beans

Meal 2: (P+F)
2 cups milk, 2 scoops protein powder, 40g peanuts

Meal 3: (P+F)
1 cup cottage cheese, 2 scoops natty pb, 1 cup milk

Meal 4: (P+C)
2 slices whole wheat bread, 5 slices lean turkey, 1 slice cheese, 5 thin salamis, small handful lettuce

Meal 5: (P+C)
2 servings of cereal, 1 whole wheat bagel

Meal 6: (P+C)
2 slices pizza, 2 breadsticks, 1 cup milk

Meal 7: (P+F)
1 cup of cottage cheese, 2 tbsp natty peanut butter, 1 cup milk​

Tomorrow's Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
Uhh... too much milk for one, this was kind of a crammed day - I barely got myself to do a workout, but I did and am glad that I did so. Actually, I stepped on the scale today and gained about 5lbs over the last 3 weeks, so not too bad - I'm actually keeping up and gaining some incentive while I'm at it. Yay. ;)
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Tomorrow's Workout:

No workout.

Tomorrow's Meals:

Meal 1: (P+F)
3 whole eggs, 4 strips of turkey bacon, 1 cup of milk, 1/2 can of green beans

Meal 2: (P+F)
Large handful of trail mix and handful of broccoli

Meal 3: (P+F)
2 cups milk, 2 scoops protein powder

Meal 4: (P+C)
1 whole wheat bagel, 2 servings cereal

Meal 5: (P+C)
1 cup cottage cheese, 1 serving cereal, 2 cups milk (pretty unbalanced)

Meal 6: (P+C)
Working on it as I type

Meal 7: (P+F)
Working on it as I type​

Tomorrow's Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
Kinda crammed it in at the end there, I did finish those last two meals and they were on target, I just can't remember what they were haha.. Sheesh, my lower back was hurtin' today, hopefully it will go away by tomarrow for my lower body workout..
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