**Fatkid's Back to Basics Lean BULK [GG,WB,GB,SG,BU,PW] **

[Former_Fatkid]

Day 16 Finally getting it back

Nutrition:
Ate a 1.24 lb. sirloin for dinner, and also added in a yogurt to today's menu

Supps:
Followed my schedule but i mixed GG in a yogurt and later had purple wraath in a gatorade

Workout:
I left my log at the gym will update tommorow

Thoughts:
I was pumped, I went crazy at the gym and felt great
I think the GG in yogurt helped my stomach stay calm
A great workout and i'm looking forward to a rest day and body fat test

[asianbabe]

you sounded a bit frustrated on day 15..
glad to hear you're feeling back on top FF!

[asianbabe]

you sounded a bit frustrated on day 15..
glad to hear you're feeling back on top FF!

[Former_Fatkid]

Okay, first, my workout from tuesday

Standing BB curl [WU X 2, 9 X 60, 5 X 70, 8 X 60, 10 X 50]
Preacher cable machine [12 X 40, 9 X 50, 11 X 40, 7 X 40]
DB Hammer curl [10 X 20, 12 X 20, 11 X 25, 7 X 25] I realized i wasnt pushing myself hard enough, so i bumped to up to 25 DB
Assisted Dips [ WU, WU, 7 X -60, 10 X -70, 8 X -70, 9 X -80]
Overhead pulldown [14 X 70, 11 X 90, 10 X 90, 9 X 90]
Tricep pushdown [9 X 90, 12 X 90, 11 X 90, 9 X 90]
I have never been so cranked up before. that was awesome workout


TODAY-

I went to get my bodyfat tested and a personal trainer calculated 17 %


WOO HOO, on the right path

[ddawg91]

Okay, first, my workout from tuesday

Standing BB curl [WU X 2, 9 X 60, 5 X 70, 8 X 60, 10 X 50]
Preacher cable machine [12 X 40, 9 X 50, 11 X 40, 7 X 40]
DB Hammer curl [10 X 20, 12 X 20, 11 X 25, 7 X 25] I realized i wasnt pushing myself hard enough, so i bumped to up to 25 DB
Assisted Dips [ WU, WU, 7 X -60, 10 X -70, 8 X -70, 9 X -80]
Overhead pulldown [14 X 70, 11 X 90, 10 X 90, 9 X 90]
Tricep pushdown [9 X 90, 12 X 90, 11 X 90, 9 X 90]
I have never been so cranked up before. that was awesome workout


TODAY-

I went to get my bodyfat tested and a personal trainer calculated 17 %


WOO HOO, on the right path

Awesome man! Glad to hear you are back in the swing of things and heading in the right direction!

[Former_Fatkid]

Day 18

Nutrition:
Followed the plan on page 1

Supps:
Everythings at the rght times
GG with yogurt, PW with gatorade, this combo is easy to swallow and doesnt upset my stomach

Workout:
BB behind the neck press: [WU, WU, 6 X 70, 10 X 50, 8 X 50]
Rear Delts cables raises: [15 X 20, 7 X 30, 7 X 27, 11 X 27]
DB Lat raises [8 X 25, 7 X 20]
Ext. Rotation [12 X 50, 12 X 50, 12 X 60]
Standing Calf Raises[ WU, 18 X 180, 15 X 250, 5 X 270, Popped a blister on my toe, that was a HUGE PR
Seated Calf Raises[ 15 X 90, 14 X 100, 13 X 100]

Thoughts:
-Doing great until I popped a blister on the bottom of my toe
-Fantastic pump, I pushed my shoulders as hard as I could, and I havent pressed behind the head in awhile.
-Switching to new workout next week, i just feel like i need to hit my upper body more than once a week, my leg strength and size isn't too bad, i need to work the rest of it.
-Eating the same thing everyday helps keep my diet in check, its boring and i have no desire to eat junk unless it's a cheat day, routine is def. making this work.

[Former_Fatkid]

DAY 22

Comments:
I've been resting since last thursdays workout, after 5 hours of sleep per night and 6 day work weeks i'm exhausted.
-I've made terrific gains, on camera or in the mirror it isn't so noticeable, but after 3 weeks my body has been firming up and i'm looking to step things up.
-I'm switching to a new workout program so that I can make faster progress.

Supps:
bad day, i ran out of Blue up, and i forgot to bring my GB with me to work so i had to take it post workout other than that i took everything on time

Nutrition:
switched in chicken for steak, gotta redo my fitday numbers since i cant afford steak anymore.

Workout:
Incline DB press [WU,WU, 7 X40, 8 X40, 12 X30, 17 X 25]
Chest Press Machine [ 8 X 120, 10 X 100, 13 X 100, 18 X 90]
Cable Crossover [10 X 70, 6 X 70, 6 X 60]
Front DB raise [ 10 X 15, 9 X 15, 9 X 15] SUPER WITH
DB Lat raise [ 10 X 15, 9 X 15, 9 X 15]
Shoulder Press [ 8 X 90, 6 X 80, 7 X 60]
Rev peck Deck [10 X 50, 10 X 70, 12 X 60]
Dip Machine [ 8 X BW -80, 6 X BW -70, 7 X BW -90]
Front pushdown [10 X 60, 6 X 70, 5 X 60]

Thoughts:
I started off amazing,Incline DB press felt easy, i can switch up another 5 lb.s next time which will be a great step forward.
Smith machine was taken, so i had to settle for the press machine.... but it went pretty well.
Wow i wasn't prepared for this long a day. my chest was worn out by the time i hit cross-overs.
I'm sore as hell, and looking forward to tommorow!

[Former_Fatkid]

DAY 23

Supps:
usual supps except i'm out of Blue up and I'm out of money

Nutrition:
Very boring and regimented, but it works, same as usual

Workout: (new workout)
Front Lat Pull [WU, 6 X 120, 8 X 110, 10 X 90, 18 X 80]
Seated row machine [ 12 X 75, 8 X 100, 13 X 87.5]
1 Arm row [10 X 35, 10 X 35, 10 X 20]
Alt. DB curl [8 X 25, 8 X 25, 12 X 20]
Curl Machine [10 X 50, 10 X 40, 11 X 40]
EZ bar 21's [2 sets, 20 lb.s + bar]

Thoughts:
I like the new workout
I'm out of Blue Up, so I don't get quite the same pump, I normally have swelled up muscles the next day, now it's not as prominant.
My skin is soft
I'm dropping weight, about 2 pounds a week, give or take, so I am going to re-evaluate my nutrition macros.

[asianbabe]

you're dropping 2 lbs a week? Are you meant to be bulking or recomping or...? I am confused!

[Former_Fatkid]

Day 25 Day after rest day

Nutrition:
re calced my fitday numbers, 3200 calories
25 % fat
27% carbs
48% protein

Supps:
missing my blue up
other than that, on schedule and using 1 scoop PW, 2 GG pre and 1 GG during.

Workout:
DB Decline Press: 6 X 45, 40 X 8, 13 X 35, 17 X 30

DB Bench press: 5 X 45, 10 X 40, 12 X 35, 15 X 30 (close to 16, but my hip popped )

Smith Incline: 6 X 70, 9 X 60, 12 X 50

Chest Flye: 8 X 120, 10 X 110, 7 X 100, 12 X 100

Break for GG gatorade and crunches

Shoulder Row: 10 X 100, 9 X 125, 12 X 100

Front Raise: 10 X 20, 10 X 27.5, 7 X 30

Lying tri ext (DB): 10 X 20, 10 X 20

Overhead rope extension: 10 X 60, 10 X 60, 14 X 50

Tricep pushdown: 15 X 50, 8 X 60, 12 X 50 (cant find a sweetspot to hit 10 reps)

Closer: DB Flat Press [ 5 X 40]

Thoughts:
Bad day
motivated by bad day, plus i saw a group of old fat people doing aerobics, i don't mean to disrespect them, but i just can't let myself go like that......i'm sure they'd agree it's better to avoid the situation than try to fix their health when I get to that age.
Used DB's cause i didnt have a spotter, but my DB weights are the highest they've ever been
Gym was empty 20 min. into workout
Abs break plus GG gave me a 2nd wind to finish the day hard....
Great day, pushed myself hard, i should feel the results tommorow
I rocked it hard today, i'm excited, pics this weekend

[pu12en12g]

DAY 11

3 scoops of GG and my calves are growing out of my skin.

LMAO... I love that feeling... my calves get pumped pretty easily these days.

[pu12en12g]

You are on the no cardio routine correct ?

[Former_Fatkid]

yeah, no cardio and the plan was a lean bulk.....................

..........but this is turning into my most successful diet/recomp...... SO I am re-doing my nutrition, adding more protein shakes and i'm looking for more foods that i can choke down. but at about 45% protein, 25% fat and 30% carbs I'm not sure if i should change my macros, or just add more calories???


well the bad news of the day is no leg/bicep workout today, i'm making a trip to the ptherapist and maybe an MRI, today was the first day in my life that i've had shooting pains down my leg.

I'm sad because my sciatic nerve was always fine, but today in the car ony my way to work, it went numb, then started burning. I stayed at my desk for as much time as I could..... shitty day tho.

[Former_Fatkid]

PT says wait awhile to go abck to the gym another set back

[ddawg91]

Man sorry to hear about that, did he say anythign about a chiropractor?