Decided to start a new journal for my bulking plan for this year. My goal for this year is hopefully gain 10lbs of muscle mass to put me in the 170lbs at 8%-9% bf. I have actually been taking progress pics lately so I will post progress pics about every month.

Here is what is going on so far.....

End of cut did Waterbury's "Strength Focused Mesocycle" to bring my strength back up while i'm slowly upping 300-500 calories a week. I'm up to 3000+ calories so changed my routine to Waterbury's Quattro Dynamo. Man when you eat your strength comes back super quick coming from a calorie deficit. My bench press was a little weak since I haven't benched heavy since my last bulk of last year but at least I can still do 110% of my weight pretty easily.

I'm planning to do a plan similar to John Stone's plan where I was going to switch between bulking and strength training where the strength training portion I was going to reduce some calories to keep body fat off by carb cycling. So far i'm into my first week of Quattro Dynamo and i'm constantly lifting higher number but my wait gain is between .5lbs a week to none. I will not add calories unless I'm at a complete plateau where I cannot lift an extra rep or add 2.5% to my lifts.

I guess i'll write down my lifts

Monday - Maximal Strength 5x3 60 second rest

Squats
leg curls
BB bench press
cable rows
Standing BB Curls
Reverse grip tricep press downs

Tuesday - Endurance Strength 2x25 90 second rest

Seated behind neck BB press
Should width lat pull downs
BB back squat with heels elevated
lying leg curls

I have to admit i don't like endurance days its quite painful.

Updated with starting pic that was taken on 9/25/07 will take pics every month.

Yesterday I had some Cracker Barrel mmmmm Broccoli cheddar chicken with green beans, carrots and biscuits. It was soo good. I also did 15 minutes of light cardio on the bike I was thinking of doing HIIT but not sure how it would affect my bulk where I would have to increase calories. This morning weighed in at 161.5lbs.

Today's workout was awesome except for the fact that I hate waiting for equipment so my workout took extra long. I had to wait 20 minutes for a bench at the dumbell section because all 10 adjustable benches were taken by people doing curls and kickbacks. This one group of guys spent the whole time I was there just doing sets and sets of curls! They were there before I got to the gym too and my workout took an hour and a half and as I was leaving they were still doing curls supersetted with kickbacks and behind the back tricep extensions.

Sorry to rant but the dumbell section is always like this and I can never get my workouts done and over with. As a matter of fact I started to get angry because it was like a 20 minute rest in between exercises and people are just doing curls. Why can't they use a curling station? On the bright side because no one likes to do hard exercises the squat racks and power racks are ALWAYS open and there's only 2 squat racks and 2 power racks.

I also bought a pair of Chucks low tops today it was a toss up between Chucks and these Nike skater shoes. The Chucks seem to be more appropriate for lifting as the skater shoes kinda hug the arch a little for support which I don't like for squats and deadlifts. People kinda gave me weird looks wearing chucks oh well i can care less. Any how here is what I did......

Hypertrophy/Strength day 3x8 75 second rest

Good mornings
hanging leg raises
incline db bench
db upright rows
reverse curls
skull crushers