3 Months Bulking - Feedback Requested

[JoeMyBro]

The training concept may apply but, if I did the same workout as someone using drugs, I would probably be overtraining. I need to train like a natty would to get optimal results, same applies for diet.

75kg for ME is a lot, you'd believe me if you felt the energy get sapped out of me every time! The first set is ok, but the following ones are the killers, which is why I end up chickenning out some times doing poorer form. It's something I definately need to work on.

I think for some reps I sort of just sit as far as I can go anyway, later though I don't continue going that low... I know it would help, but I feel like I won't be able to get back up again.. I did that once and I was caught under the weight, I think I mentioned that experience here...

Todays Back workout:

Deadlifts: 91.5kg x 5, 5, 5, 6, 8

I pushed myself towards the end to get those extra reps, because I hadn't increased the weight much since last time (90kg)

If you wonder why I didn't up it to 95kg, it's just because I didn't have enough weight. I have to buy some more... I'm probably just going to buy a couple more 10kg weight plates should be enough for a little while until I get more money. I also don't know what my schedule will be like in a few months so this is just fine... also I won't be bulking forever, not with the rate I gain fat. I'll definately take your opinions on it though.

By the way, I didn't get any comments regarding my older post. Should I be worried?

Well, here's a photo of my back in April 7 2008 -- when I was (I think) 88kg...

http://img34.imageshack.us/img34/1331/p1010013i.jpg

now compare it to my current self:

http://img38.imageshack.us/img38/6904/p1010004gbz.jpg

maybe you can tell if there is a difference... because they SHOULD be... I just can't see it. the only difference I see is the 10kg in fat I've yet to gain back.

...ANYWAY I have to run now I'm 30 mins late to start my workout

 

[dabuffguy]

The training concept may apply but, if I did the same workout as someone using drugs, I would probably be overtraining. I need to train like a natty would to get optimal results, same applies for diet.


Trust me, 4 sets at 15 reps on sqauts an dother excercises is not even close to overtraining. The concept still applies, the quantity can be adjusted.



75kg for ME is a lot, you'd believe me if you felt the energy get sapped out of me every time! The first set is ok, but the following ones are the killers, which is why I end up chickenning out some times doing poorer form. It's something I definately need to work on.


Yep, just keep that form srtict. It's important, especially for avoiding injury. If it burns and kicks your butt and you are hesitant to do more and/or chicken out, that means you are pushing hard, and that is good.

I think for some reps I sort of just sit as far as I can go anyway, later though I don't continue going that low... I know it would help, but I feel like I won't be able to get back up again.. I did that once and I was caught under the weight, I think I mentioned that experience here...


Go low as many a you can.


Todays Back workout:

Deadlifts: 91.5kg x 5, 5, 5, 6, 8

I pushed myself towards the end to get those extra reps, because I hadn't increased the weight much since last time (90kg)

If you wonder why I didn't up it to 95kg, it's just because I didn't have enough weight. I have to buy some more... I'm probably just going to buy a couple more 10kg weight plates should be enough for a little while until I get more money. I also don't know what my schedule will be like in a few months so this is just fine... also I won't be bulking forever, not with the rate I gain fat. I'll definately take your opinions on it though.

By the way, I didn't get any comments regarding my older post. Should I be worried?

I commented on your post bro.

Now from a while ago, yo can definitely see an improvement in your back muscles. Your arms look better too. You are making progress, just keep at it.

 

[JoeMyBro]

Well crap... I hurt my wrist/forearm while doing barbell bench press. I managed to lift really well though with 50kg this time... I think it was 15 reps the first set once again

...but today I have my back, biceps and forearms workout... I think all the exercises will use my forearms and I'm not sure if I should do it because I might make it worse? It hurts a bit, mostly when I turn my arm so my palm is facing upward...

Since i've never had to miss a workout before due to injury I'm unsure what the best option is... perhaps I should just skip the workout today, and hopefully if its better tomorrow I can do the workout then instead. If not, I can do it the following day. And if its still not better, I'd be up to my Tuesday workout again with squats which I would have to skip.

I don't want to take time off gym... but most exercises seem to use the arms? lol... this really sucks.

Though, if I make the injury worse I will cause even more problems... I guess I have no choice but to wait until its better and resume the closest workout in my cycle from there. what do u guys think?

 

[dabuffguy]

Well crap... I hurt my wrist/forearm while doing barbell bench press. I managed to lift really well though with 50kg this time... I think it was 15 reps the first set once again

...but today I have my back, biceps and forearms workout... I think all the exercises will use my forearms and I'm not sure if I should do it because I might make it worse? It hurts a bit, mostly when I turn my arm so my palm is facing upward...

Since i've never had to miss a workout before due to injury I'm unsure what the best option is... perhaps I should just skip the workout today, and hopefully if its better tomorrow I can do the workout then instead. If not, I can do it the following day. And if its still not better, I'd be up to my Tuesday workout again with squats which I would have to skip.

I don't want to take time off gym... but most exercises seem to use the arms? lol... this really sucks.

Though, if I make the injury worse I will cause even more problems... I guess I have no choice but to wait until its better and resume the closest workout in my cycle from there. what do u guys think?

Good job benching. 15 reps again? Nice! More strength means more muscle.

Let's do another 5kg. 55kg next time.


Take a day or two rest on your wrist if it hurts. Give your workout a try, if it isn;t going to work because of the wrist, then just rest it.

I just blew my rotator cuff doing bench this monday. I can't lift anything but legs right now. It sucks.

 

[JoeMyBro]

barbell press: 55kg x 12, 10, 6, 8.5 -- I pushed hard too... why did my strength go down? I'm not entirely sure the cause, maybe its normal for this to happen sometimes.

deadlifts: 80kg x 12, 8, 8, 8 -- I pushed hard also, but I felt I could have gone a couple more on the first set if I pushed a bit more -- also, I was working on better form this time (going lower) managing to go at least parallel on all reps (maybe except a few, I cannot pay attention to how low I go all the time bcuz Im so tired at the time lol)

anyway... considering my previous results, this is a sudden drop in strength... its like 9 less reps than last time, though, it is another 5kg heavier than last time. stil I thought it would be only 4-5 reps less...

...dude that sucks about ur injury... thats why form is so important aye but I guess we cant avoid injury altogether.

 

[dabuffguy]

barbell press: 55kg x 12, 10, 6, 8.5 -- I pushed hard too...

why did my strength go down?


It didn't. It's improving. Your reps went down because you are using heavier weight, but that's what your body needs. Keep the same weight for next time. You should be able to do more reps.

I'm not entirely sure the cause, maybe its normal for this to happen sometimes.

deadlifts: 80kg x 12, 8, 8, 8 -- I pushed hard also, but I felt I could have gone a couple more on the first set if I pushed a bit more -- also, I was working on better form this time (going lower) managing to go at least parallel on all reps (maybe except a few, I cannot pay attention to how low I go all the time bcuz Im so tired at the time lol)


You need to buy some more weight plates and use heavy weight on deadlifts. These are 5-rep excercises with deadlifts. If you are pulling 80kg for that many reps, you should start pulling 100kg atleast your next workout. Why did you use 80kg this time when you used 90kg last time?

anyway... considering my previous results, this is a sudden drop in strength... its like 9 less reps than last time, though, it is another 5kg heavier than last time. stil I thought it would be only 4-5 reps less...

It doesn't matter plus you didn't have a decrease in strength. You added 10$ more weight to the bar, you can't expect to do more reps wioth a 10% increase. The heavier it gets, the slower you will progress in weight increases. That's just how it goes. You put more weight on the bar, your body will adapt by growing and getting stronger.this is what I wanted to see.

...dude that sucks about ur injury... thats why form is so important aye but I guess we cant avoid injury altogether.

Yeah, my injury blows. Form is important, but when you have 295lbs on the bar, sometimes your shoulder just gives. It happens to even the biggest and strongest advanced guys.

 

[JoeMyBro]

I wrote that wrong woops, I did 95kg for deadlifts not 80kg. If you think about it, I'm gaining weight so... I have to lift that extra body weight too (squats).

Though, I don't have any extra weight for today so I might have to stay at 95kg for this week and do more reps instead.

I've been sidetracked... got to go buy some extra 20kg but it costs me $3.50 per kg ><

Hmm.. I understand that its more weight but the total intensity went down which is, what I thought would spark muscle growth? If the intensity hasn't increased, there is not "new" stress so your muscles won't need to adapt or "grow"?

On another topic... I'm getting really fat lol how long do you think I should go on before cutting down again. Would it even make a difference if I bulked for 6 months, cut for 6 months and repeat, instead of bulking for 9 months, cutting for 9 months and repeat? I should be growing just the same except I don't have to be fat for as long, right? (or get as fat). Are longer cylces more beneficial some reason? If so I'll have to deal with the emotional stresses of looking like a fat ass.

Regarding my previous wrist injury... it still hurts a bit but I actually didn't skip any workouts... surprisingly it didn't affect my routine, except I didn't do the wrist curls for obvious reasons lol.

I know this sounds stupid but here is what my leg workouts are actually like now:

Barbell Full Squats
Standing One-Legged Dumbbell Calf Raises
Weighted Crunches
Weighted Leg Raises

yup.. last few weeks I've been skipping 3 of my exercises:

Dumbbell Lunges
Stiff-Legged Deadlifts
Barbell Calf Raises (this one is pretty useless though I'd need a machine to get enough weight on there lol)

...it's a sucky excuse but I can't figure out how to do proper form on stiff-legged deadlifts. with the lunges I have poor form too.

I'm not sure how much of a difference it will make in my workout, but maybe I should try to put at least lunges and deadlifts back into my routine? ...or maybe its not important. I still do deadlifts on my back/biceps/forearms workout.

 

[dabuffguy]

I wrote that wrong woops, I did 95kg for deadlifts not 80kg. If you think about it, I'm gaining weight so... I have to lift that extra body weight too (squats).


Okay, good. I was like wtf? lol. But did you actually do that many reps on them with that weight? If so, that's a good improvement.



Though, I don't have any extra weight for today so I might have to stay at 95kg for this week and do more reps instead.

That's okay. Increasing reps is one way to increase groth and stength. Just try and get some weights the fastest you can. Or tape some bags of sand on it or something lol.

I've been sidetracked... got to go buy some extra 20kg but it costs me $3.50 per kg ><

Hmm.. I understand that its more weight but the total intensity went down which is, what I thought would spark muscle growth? If the intensity hasn't increased,

there is not "new" stress so your muscles won't need to adapt or "grow"?

More wieght is new stress even if you do less reps. You are doing fine bro.



On another topic... I'm getting really fat lol


Are you still eating chocloate? Get rid of the sugars and simple carbs. No white breads, sugar, soda etc.


How long do you think I should go on before cutting down again?

It really is up to you to decide, but I honestly would focus purely on gaining mass for atleast 1 yea total, so like another 6 or 7 months. When you cut BF, your muscle growth slows quite a bit, and can actually reverse. It's easier to cut BF with more muscle.



Would it even make a difference if I bulked for 6 months, cut for 6 months and repeat, instead of bulking for 9 months, cutting for 9 months and repeat? I should be growing just the same except I don't have to be fat for as long, right? (or get as fat). Are longer cylces more beneficial some reason? If so I'll have to deal with the emotional stresses of looking like a fat ass.


You don't look fat bro. Again, just cut out some of the simple carbs and sugars. If that doesn't help, then drop 50 gram of carbs more. You don't want to drop carbs a lot though.

Regarding my previous wrist injury... it still hurts a bit but I actually didn't skip any workouts... surprisingly it didn't affect my routine, except I didn't do the wrist curls for obvious reasons lol.


Then just take it easy on the wrist curls for a bit. They make my wrists sore after a while. They aren't that imporant for you at this point anyways.

I know this sounds stupid but here is what my leg workouts are actually like now:

Barbell Full Squats
Standing One-Legged Dumbbell Calf Raises
Weighted Crunches
Weighted Leg Raises

yup.. last few weeks I've been skipping 3 of my exercises:

Dumbbell Lunges
Stiff-Legged Deadlifts
Barbell Calf Raises (this one is pretty useless though I'd need a machine to get enough weight on there lol)

...it's a sucky excuse but I can't figure out how to do proper form on stiff-legged deadlifts. with the lunges I have poor form too.

I'm not sure how much of a difference it will make in my workout, but maybe I should try to put at least lunges and deadlifts back into my routine? ...or maybe its not important. I still do deadlifts on my back/biceps/forearms workout.

As long as you are doing squats and regular deadlifts on your back day, your legs are getting enough work. The extras help minimally.



You are doing good bro. You are getting stronger and your numbers show it. You have to be getting more muscle with that strength. Just keep at it and take it easy on those sugars and simple carbs. I'd rather you fell short of your calories than add trashy foods to reach the calorie number because they do you no good other than to go to your waist.

 

[JoeMyBro]

Yeah I admit last couple weeks I've been on a bit of a rampage with the chocolate lol. I decided this morning to clean up my act (actually, I decided that a week ago err..). I thought it was better to get the calories in even if it was chocolate or pizza or something... some reason though pizza doesn't seem so bad... its white bread I guess for the base, with cheese. I try to have the pizza in the morning since its a simpler carb to "break the fast". Last night I forgot to have my casein protein... I was in bed when I realized it I couldn't be stuffed to get up and make it... I feel guilty about it so I won't be skipping a pre-bed "meal" again lol.

Anyway I'm just sitting here eating my half a chicken and I just finished my back workout!

Deadlifts: 97.5kg x 5, 5, 5, 6, 7

I could only fit 97.5kg onto the bar, I was going to chuck the extra small weights in my pockets but they would make my pants fall off... too awkward LOL even if I am in my backyard training. My form is starting to suffer, I'm unsure... when I lift it up my body tries to lean forward a bit (it's feeling sooo heavy lol)... but oh well I gotta keep going and pushing myself here. When I get a chance to learn about core strength, that will really help me I think (with my flexibility issues and lifting form).

One thing that is really confusing too me... I'm getting fat again, but it feels almost like a different kind of fat. I mean, I don't look "fat" in the same way. Perhaps its extra muscle or "harder" muscle that makes this difference in my appearance? I just wish I took more photos back before I started cutting the first time around... would have been really useful for comparison. Of course it could all be in my head which is why I'm dillegent at my complaining about how fat I'm getting.. then again I shouldn't complain if I'm going to slack off with my diet.

By the way... how much are you benching? Did you say about 300lbs? What rep range is that? I'm trying to compare so I can try to calculate how long it may take to get my chest looking huge like yours in that pic. Very impressive man! lol I'm only benching what, like 55kg hahaha its guna take a while

 

[dabuffguy]

where you at bro?