Billy's Quest for 1000

NCNBilly · Tue, September 9th, 2008, 12:44 PM

This is the start of my bulking journal. At the start of this program, I will have just finished the Waterbury 10/10 transformation. I'll be continuing with another Waterbury plan - Anti-Bodybuilding Hypertrophy. Update: going to do WS4SB.

Weight:
175.5 end of 10/10
184.0 end of 1-week deload
174.5

10/18/08

NCNBilly · Tue, September 9th, 2008, 12:45 PM

Here's the plan so far:

Code:

                 	Cals	Fat	Carb	Protein
6:30 10 Gr BCAA    	40			10
6:30 Banana, raw   	109	0.6	27.6	1.2
6:30 1/2 c Cheerios	55	0.9	11.4	1.5
6:30 FFL Bread      	160	1	28	8
6:30 30g Whey      	110	1	2	23
9:00 6oz Chicken Breast	255	5.5	0	48
9:00 12oz red potato	303	0.5	66.6	7.8
11:30 45g Whey    	165	1.5	3	34.5
11:30 1/2 c Sc Oats	311	5.1	54.3	13
2:00 7oz Tuna       	191	1.4	0	42.1
2:00 1 1/2c brown rice	322	2.6	66.6	7.5
3:30 Workout
3:30 10gr BCAA      	40			10	
3:30 Apple            	55	0.2	14.6	0.3
4:30 5oz Eye of Round	181	4.8	0	32.4
4:30 12oz white potato	282	0.6	64.5	6.3
7:00 30g Whey       	110	1	2	23
7:00 2tsp Fish oil	81	9	0	0
9:30 1/2 c 4% CC	92	2.7	2.7	13.6
9:30 1tsp Natty PB	100	8	2.5	4


                          2962	46.4	345.8	286.2

I'll be adding Chromium Polynicotinate and Vanadyl Sulfate as soon as they arrive. Considering EAAs, too. Taking 5gr of creatine PWO as well.

NCNBilly · Tue, September 9th, 2008, 12:45 PM

Squat: 1 x 285

digitalnebula · Tue, September 9th, 2008, 07:17 PM

Congrats on making the commitment to chase down the big 1000...

Just keep in mind that it is a war of attrition....it's not a race...

Take it at a pace that your body (and form) can handle.

I'll definitely be following along!

NCNBilly · Tue, September 30th, 2008, 07:11 AM

I suspect that the 10/10 has indeed added a decent amount of lean mass - I'm not necessarily thinner, but the weight redistribution is pretty nice. I finally look like someone who works out, and I'm starting to get the classic V shaped upper body.

I've got 3 more workouts (Today, tomorrow, and Thursday - no days off), then I'm doing a few days off from lifting to recover from the TBT. My joints really need it - I think I may have really overdone some of the exercises after reading some of Chico's thread about SLDLs and keeping your knees from locking out. I've been having pain in my hip where the ball and socket connects and also the back of the knee. I made some corrections to my form, but I think I need some time off to heal.

I'm really excited to try out my max lifts for the big three (actually 4 since I'm doing the press as well). This bulk will focus on the Chest and Delts primarily and the quads/hams as a second. I'm pretty happy with my back and trap development, so I'll be doing mostly weigthed chins and pulls rather than full-on back workouts (of course I'll be doing a variety of deads too).

Thanks to everyone upstairs for being such great inspiration!

cnjlakes · Tue, September 30th, 2008, 07:15 AM

Good luck Billy. You can do it. It will be interesting to follow your progress and get some motivation from your efforts.

NCNBilly · Tue, September 30th, 2008, 09:34 AM

Quote:

Originally Posted by cnjlakes

Good luck Billy. You can do it. It will be interesting to follow your progress and get some motivation from your efforts.

Thanks, I hope not to disappoint. I'm shooting for 3lbs a month, I know I can add the weight - I'm just hoping it's lean.

swedishchef · Sat, October 4th, 2008, 09:17 AM

Just saw your pictures, great work and a nice transformation. Waterbury seems like good stuff.

Looking forward to your future success also!

cheers

Doubleoqueso · Sat, October 4th, 2008, 06:59 PM

Excellent work so far! Enjoy your bulking

NCNBilly · Mon, October 6th, 2008, 08:15 AM

Quote:

Originally Posted by swedishchef

Just saw your pictures, great work and a nice transformation. Waterbury seems like good stuff.

Looking forward to your future success also!

cheers

Quote:

Originally Posted by Doubleoqueso

Excellent work so far! Enjoy your bulking

Thanks!

I'm just putting my nutrition plan together.

This is by far my least favorite, although I think I settled on my macro ratio - I just need to set my meal times and figure out my supplements. I still have a few days, so I'm not getting too upset - hopefully I can talk Mastover into checking it out and giving me some tips.

Think I'm going with a 35/45/20 split as such:

Code:

	
	F	C	P			
6:00	5	55	36				
8:30	5	55	36				
11:30	5	55	36				
2:00	5	55	36				
4:00	0	20	10	pre-wo			
5:00	0	55	30	PWO		
6:30	20	30	36				
9:00	20	1	36						
total	60	326	256

Shooting for 2900 cals, which I know is low but my plan is to really limit fat gains. If I'm not gaining after 2 or 3 weeks, I'll keep adding 200 cals until I do.

NCNBilly · Mon, October 13th, 2008, 07:57 PM

First bulk workout!

Squats:

5 x bw
5 x 45
5 x 135
5 x 185
3 x 225
1 x 245
1 x 265
1 x 285 (New PR)

Standing Calf Raise
3 x 17 x 255

Stiff leg deadlift
5 x 135
5 x 205
3 x 5 x 245

Cable Crunch
3 x 15 x 50

I was going to superset leg curls/extensions but I thought I'd wait and see how bad my DOMS is tomorrow - will probably do them next week.

NCNBilly · Tue, October 14th, 2008, 02:45 PM

Holy freaking god. As the day wears on I'm in more and more pain. I need to get home so I can take a few ibuprofen or a horse tranquilizer.

Seltzer · Tue, October 14th, 2008, 03:54 PM

Congrats on the squat PR.

NCNBilly · Wed, October 15th, 2008, 07:27 AM

Quote:

Originally Posted by Seltzer

Congrats on the squat PR.

Thanks!

Diet yesterday was not where I wanted it to be - I missed my last meal of Cottage Cheese and Natty PB because I fell asleep. I could barely keep my eyes open and missed the end of Fringe.

Today I'm going to do a chest workout - I'm not going to plan too much ahead of time. I'm sure I'll do BPs and dips, but I'll figure out the rest when I start.

I'm considering going back to WS4SB for another run, I don't think I ran that long enough to get much out of it.

NCNBilly · Wed, October 15th, 2008, 10:30 PM

Diet was spot on as posted above.

Today's workout:

Bench Press
10x45
10x95
5x135
3x155
3x175
0x195
10x135

Incline DB fly
10x40
3x12x70

Dips
7xbw
5x20
3x5x40

decline Skullcrusher (ez bar)
10x40
3x5x80

Good workout - not great. I was pressed for time, I had band practice and had to make meals on the go and try and play with the baby. Reasons, not excuses... I should have spent more time warming up, I think I could've got 3x195 benches had I done some light cardio and another warmup set at 115 and perhaps one at 145.

I was pleased with dips, and my tri's were screaming for about an hour. I think my chest will be pretty toasty tomorrow.

NCNBilly · Fri, October 17th, 2008, 08:38 AM

I asked Mastover to look at my nutrition plan and make some comments - he graciously gave me some different numbers to work with and I'll be making some changes this weekend. I'm pretty close to what he's recommended, so it's not going to be a complete redesign.

I'll be getting my VS and CP either today after work or tomorrow from Vitamin Shoppe. I find the convenience of buying local, plus the reward points at the end of the year actually make it cheaper. I should be getting about 15% back, and they send me good coupons all the time.

I don't buy certain things from them (Xtend being one of them) because they are just out of their minds (+$20 from other vendors), but like everything a little shopping saves you big.

Workout tonight will be back and shoulders, probably:

Deadlift, building to 3RM
Chinup
Military Press
BB Rows
Weighted Leglifts

Nowhereman · Sat, October 18th, 2008, 12:50 AM

I've been looking for online promo codes before I make the purchases and I have gotten lucky a couple of times. Make sure you look for coupons from the stores your buying from. You'll be surprised what a 15 second search can save you.

NCNBilly · Mon, October 20th, 2008, 07:49 AM

Quote:

Originally Posted by Nowhereman

I've been looking for online promo codes before I make the purchases and I have gotten lucky a couple of times. Make sure you look for coupons from the stores your buying from. You'll be surprised what a 15 second search can save you.

+1

Weighed in on Saturday, came in WAAAAY under where I'd thought I'd be. I'm not going to make any adjustments yet, I'm going to take another week and see where I am. I've been eating a ton, but I've also been ummmm... eliminating more than normal, I can attribute this to an increase in fiber from all the oats/cheerios.

I'm beginning WS4SB, which will be my official bulk protocol. Last week was just a shock to the system to get it prepared and see where my strength was after the summer cut. My squat came up, but my dead went down by a bit. This is an ok tradeoff for me since my squat was really lagging, and I know I'll get back my deadlift in no time.

Nowhereman · Mon, October 20th, 2008, 08:36 AM

Woo hoo! Another WS4SB's! We should start a club!

EDIT: I just did.

Are you running version 1,2, or 3?

NCNBilly · Mon, October 20th, 2008, 10:32 AM

V3 FTW!