FatmanSkinny Turns to Bulk

[BFG]

Right for those of you who are interested Im just about to start my bulking routine. Appologies for the metric weights as I know you prefer to work in lbs but its *2.2 I beleive for all.

A potted history so far:

December 2003 I was a lumpy fat 252lbs yikes is that really right ! scary at 6ft 2 so thats what 189cm. not good! Used to play rugby got injured and ate the same. Add some lifestyle issues into that and ya get the picture. So started to lose the weight, through folowing a little better eating and reducing the intake of food and working out like a loony I managed to get down to 14 1//2 stone 203lbs and then I plateued.

Luckily was taken on board by Mens Health in the UK on the website to be an online challenger. Through calorie cycling and training 3 times a week 30 mons no cv (long story that one) managed to get myself from July 2005 at 203lbs to 12 1/2 st ie 175lbs. Gosh pounds sure dont look as nice as stones. Anyhow bodyfat was dropped from 22%+ to 9.5% and my first ever 6 pack.

So wehere are we now, having had a wek and half off at christmas Im starting on a shake up routine for 2 weeks just to reinvigorate get the old testosterone flowing and the muscles working (Good thing here is that am making major gains already due to glycogen replenishment naturaly of course).

My goal to add 1stone (14lbs) of lean muscle mass in 3 months and keep the body fat sub 12% (will cut at end of 3 months too). I will achieve my goal but not sure if I am selling myslef short on the target maybe I should go for more???

I dont do supplements only a natural diet, but do drink bucket loads of water

[BFG]

so my first routine was:

Workout A
09/1
Leg Extension 65/7
Leg Curl 55/8
Leg Press + 2 Reps Rest-Pause style 125/8+2
- Rest 2 minutes -
Leg Curl 55/8
Leg Extension 65/6
Squat 90/7
- Rest 2 minutes -
Lateral Raise 8/8
Dumbbell Press 18/8
- Rest 2 minutes -
Bent Over Raise 6/6
Machine Press 8/45


soory thats all in KGs the basis of the lift is form and TUT rather than how many aiming for min 6 reps max 8 and next session the weight increases, No rests between exercises than where specified.

Owie big time DOMS today, dont ya just love em

[BFG]

Wednesdays Routine:

Seated Row Breakdowns
- 2 Minutes Rest -
Chin Up + 5 Negatives
- 2 Minutes Rest -
Straight Arm Pushdown / Neutral Grip Pulldown
- 2 Minutes Rest -
Straight rm Pushdown / Underhand Grip Pulldown
- 2 Minutes Rest -
Back Extension (5 Secs Up, 10 Secs Pause, 5 Secs Down)

breakdowns: pick a weight which you can do 10-12 reps with, then do 5-6. Rest 10 seconds, then repeat with the same weight, resting for 10 seconds between each set of 5-6 until you reach muscular failure.

[BFG]

Tomorrows routine is:

Chest/Abs
Dip + 3 Negatives
- 2 Minutes Rest -
Pec Flye + 3 Drop Sets (20 seconds between drop sets)
- 2 Minutes Rest -
Incline Dumbbell Flye / Incline Dumbbell Press
- 20 Seconds Rest -
Incline Dumbbell Flye / Incline Dumbbell Press / Push Up + 3 Negatives
- 2 Minutes Rest -
Hanging Knee Raise / Ab Crunch (5/10/5 on Ab Crunch only, not Knee Raise)

Again rest only where indicated. Have left my traing log at work so shall post the results up tomorrow for Wednesday and Friday.

Am loving this gentle precursor to the full bulk.

This week am on 2300 cals and feeling stuffed already!!!!!!!!!!!!

[hard_rox]

Welcome aboard, BFG. Looking forward to watching your progress. Sounds like you had tremendous success with the MH challenge....<10% BF is quite an accomplishment!!! Congrats.

Don't worry about the kg/lb thing, it's a good mental exercise for us Yanks.

[BFG]

many thx from 30%+ to sub 10% was an awesome feeling

Glad you said that as the conversions were doing my head in!!!!!!

Not looking forward to the last two supersets tomorrow as they are gonna hurt like mad but shall give my all as usual (dint expect huge weights its all about timing and form everything at 5/5 cadence arghhh except the negs which are always min 10 secs.

Doh negative push ups cant think if thats down or up but they are 30 seconds!!!! How on earth do you make that movement last that long we shall see!!!!!!!!!!

[BFG]

Wednesdays Routine:

Seated Row Breakdowns 40kg for 4.3 sets
- 2 Minutes Rest -
Chin Up + 5 Negatives 20kg for 6 reps negs at 30kg
- 2 Minutes Rest -
Straight Arm Pushdown / Neutral Grip Pulldown pathetic 20kg for 8 for both
- 2 Minutes Rest -
Straight rm Pushdown / Underhand Grip Pulldown same again 20kg for 7 this time
- 2 Minutes Rest -
Back Extension (5 Secs Up, 10 Secs Pause, 5 Secs Down) managed 6 of these sound easy but oh boy do they burn

Felt like the incredible hulk afterwards and my arms were bursting like never before. the good thing about the 5/5 cadence is its total control and being a control freak at times I love that

Major doms catching up with me and have the chest and abs one to do later.

Phew just re read my scribblings re the neg push ups that the downward movement and only 10 seconds (only owie after doing the rest to failure that will feel like a life time)

[Marykaa]

Glad to see you're logging your workouts. Will be nice to follow your progress.

In Canada we've turned to metric quite a while ago, though I was raised on inches and ounces so I guess I'm bilingual.

where do you workout? at a local gym? at home?

[BFG]

Todays routine :

Chest/Abs
Dip 10KG 7
+ 3 Negatives 20KG
- 2 Minutes Rest -
Pec Flye 65KG/7
+ 3 Drop Sets (20 secs between)55/7 45/7 35/6
- 2 Minutes Rest -
Incline Dumbbell Flye 14/7
Incline Dumbbell Press 14/7
- 20 Seconds Rest -
Incline Dumbbell Flye 12/6
Incline Dumbbell Press 12/6
Push Up 8
+ 3 Negatives (10 Secs down)
- 2 Minutes Rest -
Hanging Knee Raise 7
Ab Crunch (5/10/5)22 @15kg and 10 unweighted

Thoughts: oh my goodness shall keep it clean but *(*^^&*^%$^&$*&$ workout from h^&&

dips to negs burns the arms and sends the heart rate through the roof!

The pec fly was agonising bliss but to follow it up with more!!!!!! my pecs were wasted my arms were stuffed so the weight was embarrasingly low alright the timing makes it harder but even then!!! am I a man or a mouse! That will be doubled by the end of the 3 months trust me!

Love the hanging knee raises never thought Id be doing them two years ago so a personal fav of mine now. But that ab routine hmmm think the weight plate was a mistake dont think I got a full on crunch with the plate hence when I got bored at 22 I dropped it and really squeezed the abs tight so they were popping like mad and burning for the full 10 seconds.

Am typing bent over double now as feel wasted.

PWO tukey slices and a pint of 2% milk, well I was starving and I needed food am eating later tho so will balance out the intake then.

Marykaa I workout at a gym (fitness first), I cycled to work today as well only 3 miles but 2 to the gym which was my warm up and so 5 home again (wont be doing that on the legs day I can tell ya).

next session Sunday now food and crash out methinks as am wasted! I wont keep a food log on here as am counting portions not cals (which have been calculated for calorific value but can make the forms etc available if anyone wants them it goes on weight of a portion and its alot easier when preparing cooking in my opinion.

Anyhow hope ya all have a great weekend. Im off to crash round a mates now and then have the rest of the weekend with my son wahoooo

Laters

BFG