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Author Topic: Aj's Bulking Log!!!  (Read 1425 times)
Aj123
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« on: June 24, 2007, 10:09:56 PM »

Hey guys Im Aj 6'8 230lbs and new to the forums and thought id post a workout journal to get some feedback from you guys and also help stay motivated.

I just started getting back into some serious training after alot of injuries (knee reconstruction about 2 years ago which has now turned to patella tendonitis and a rotator cuff strain about 3 weeks ago) that was keeping me out, I'm not training to be a bodybuilder in comps or anything but just to look and feel good for myself but i am wanting to pack on some mass, look more solid and gain alot more strength.

So here it goes starting today 25th June 2007... Post your opinions im more than happy to hear them as i am still learning.
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Aj123
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« Reply #1 on: June 25, 2007, 03:12:48 PM »

Here my diet im following at the moment, again if theres anything you think i should change please let me know....

7am:
1 cup oats
1 Scoop OP (24g) + 600ml skim milk
Piece of fruit
1 glucosimine tab
1 multi
2 1000mg flax seed tabs

10.30am:
Tuna or 4 egg salad
or
250g low fat cottage cheese with fruit

1pm:
Whatever i cook the previous night

3.30pm: (pre-workout, never much time so...)
2 Peanut butter sand with a bit of honey
3 cups of skim milk
or
low fat cottage cheese + fruit

5pm: (Post-workout)
2 scoops (50g)
5g creatine
3 tablespoons dextrose
2 1000mg flax seed tabs

6.30pm: (Nice and cheap staples but do get other stuff occaisionally)
- Crumbed chicken + Veges (brocolli and green beans)
- Chicken stir fry + Veges
- Steak + Veges

10pm:
1 Scoop OP (24g)
500ml skim milk
1 tablespoon Nat PB
or
Cottage cheese with fruit
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Aj123
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« Reply #2 on: June 25, 2007, 03:17:00 PM »

Split:

Monday: Back
Chins: As many sets till I reach 30reps
Deadlift: 4 x 6-8
Machine seated row: 4 x 6-8
Close grip pulldowns: 4 x 6-8


Tuesday: Chest
Bench: 15(wup)10,8,8,6
Incline smith: 4 x 6-8
Pec dec: 4 x 8-10


Wednesday: Legs and calves (bare in mind patella tendonitis which im trying to get strength in vastas medialus to stop)
Smith squats: 4 x 12
Leg press: 4 x 15
Ham curls: 4 x 6-8
Standing calf raises: 4 x 10
20min on bike


Thursday: Shoulders and Traps
Smith shoulder press: 4 x 6-8
Dumbbell shoulder press: 4 x 8
Side raises: 4 x 8
Rear raises: 4 x 8
Dumbell shrugs: 4 x 6
Barbell shrugs: 3 x 8


Friday: Bi's and Tris
Curls: 10,8,8,6
Preachers: 4 x 8
Hammers: 3x8
Scull crushers: 4 x 8
V bar pressdowns: 10,8,8,6
Dips: 4x8


Sat & Sun: Rest
       
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Aj123
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« Reply #3 on: June 26, 2007, 05:09:49 PM »

Tuesday: Chest

Bench: 15x80, 10x130lbs, 8x145lbs, 8x145lbs, 6x145lbs
Incline smith: 8x65lbs, 8x65lbs, 8x65lbs, 8x65lbs
Pec Dec: 8x150lbs, 8x150lbs, 8x150lbs, 8x150lbs

No problem with shoulder and finally got my form together (always felt weird benching). I feel that the strength i lost will come back quickly.
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