Tuesday: Chest & Biceps

Flat Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8

Barbell Curls: 4 Sets X 10 , 8 , 8 , 8

Wide Grip Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8

EZ Bar Preacher Curls: 4 Sets X 10, 8 , 8 , 8

Incline Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8

Dumbbell Preacher Curl: 2 Sets X 10, 8

Decline Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8


Finishing Sets:

Flat Dumbbell Press: 1 Sets till Failure

Super Sets with;

Incline Dumbbell Press: 1 Sets till Failure

Rest 1 minute:

Incline Dumbbell Flies: 1 sets till Failure

Super set with;

Standing Alternate Dumbbell Concentration Curl: 1 Sets till Failure

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Added on April 28, 2007, 11:37 amThursday: Shoulders, Traps & Legs

Barbell Squat: 3 Sets x 8

Barbell Shrugs: 3 Sets X 10

Seated Dumbbell Press: 4 Sets X 10, 8, 8, 8

Leg Curl Machine (Quadriceps): 3 Sets X 10 , 8 , 8

Side Laterals: 4 Sets X 10 , 8 , 8 , 8

Lying Leg Curl ( Hamstrings) : 3 Sets X 10 , 8 , 8

Back Laterals: 4 Sets X 10 , 8 , 8 , 8

Standing Dumbbell Calves Raise: 2 Sets X 10

(SFMP) Seated Front Military Press: 2 Sets X 10 , 8

(SBMP) Seated Back Military Press: 2 Sets X 10 , 8

Right after SBMP, with no rest in between, SFMP: 1 Set till Failure

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Added on April 28, 2007, 11:54 amFriday: Back, Triceps, & Abs

Dips: 4 Sets X 10, 8 , 8 , 8

Barbell Row: 4 Sets X 10 , 8 , 8 , 8

Close Grip Barbell Bench Press : 4 Sets X 10 , 8 , 8 , 8

(WGPD) Wide Grip Pull Down: 4 Sets X 10, 8 , 8 , 8

Crunches: 4 Sets X 40

Cable Row: 4 Sets X 10, 8 , 8 , 8

Triceps Dumbbell Overhead Extension: 2 Sets X 10 , 8

(CGPD) Cide Grip Pull Down: 4 Sets X 10, 8 , 8 , 8

Dead lifts: 3 Sets X 8

Finishing Sets:

WGPD: 1 Sets to Failure

Superset with;

Triceps Dumbbell Overhead Extension: 1 Sets to Failure

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Added on April 28, 2007, 11:58 amI will be SUPER GLAD if you guys can pinpoint the weakness of my workout routine.



This post has been edited by Unlimited: May 2 2007, 11:15 PM

My Typical Diet Plan for Bulking (Current Weight : 73.5kg)

Breakfast:

1 Serving of Instant Oatmeal (5 Spoons) + 1 Serving of Vico (2 Spoons) + 0.5 Scoop of Real Gains + 0.5 Scoop of ON Whey + 200ml (Marigold Low Fat Milk) + 1 Capsule of Kre-Alkalyn + 1 Tablet of Pharmaton Multivitamins + 1 Tablet of Blackmores Ginkgo Biloba + 0.5 Serving of Lechitin

Total Calories: 523

Total Protein: 36.3 G


Lunch:

1 Full Serving of Rice + Steamed Chicken Breast

Total Calories: 476 (Estimation from http://www.nutriweb.org.my)

Total Protein: 20.2 G (Estimation from http://www.nutriweb.org.my)


Power Meal (2hrs before Workout)

4 pcs of Jacobs Low Salt High Fibre + 1 Serving of Peanut Butter (Daisy = 2 Spoons) + 1 Scoop of Real Gains + 200 ml (Marigold Low Fat Milk) + 1 Cup of Boh Green Tea (No Sugar)

Total Calories: 663 Calories

Total Protein: 33.4 G


Pre workout Supplementation (30-40 minutes Before Workout)

1 Capsule of Kre-Alkalyn + 1 Tablet of Universal Super Cuts


Post Workout Shake (Immediately after workout)

1 Spoon of Glucolin + 1.5 Scoops of ON Whey

Total Calories : 345

Total Protein: 36 G


Dinner (1-2 hrs after Post Workout Shake)

Rice + Steamed Chicken Breast + Vegetable + 1 Capsule of MAN Vaporize

Total Calories: 476 (Estimation from http://www.nutriweb.org.my)

Total Protein: 20.2 G (Estimation from http://www.nutriweb.org.my)


Post Dinner Meal (2 hrs after Dinner)

1 pc of Jacobs Low Salt High Fibre + 200 ml Marigold Low Fat Milk

Total Calories: 151.33

Total Protein: 8.6 G


Pre Bedtime Shake( 1 hr after Post Dinner Meal)

0.5 Scoop of Real Gains + 0.5 Scoop of ON Casein + 0.5 Serving of Lechitin + 200 ml (Marigold Low Fat Milk)

Total Calories: 260

Total Protein : 27 G





Total Calories Consumed Per Day (Workout Day) : 2894.33

Total Protein Consumed Per Day (Workout Day) : 181.7 G




NON Workout Day:


Breakfast Same with Workout Day

Total Calories: 523

Total Protein: 36.3 G

Note: Just without Kre-Alkalyn



Lunch:

100 Grams of Pasta (San Remo) + 1 Serving of Spicy Sardines Canned (Ayam Brands = 1 whole sardine) + 1 Serving TC Boys Chili Tuna with Chili Padi ( 1 can = 4 Servings)

Total Calories: 588 Calories

Total Protein: 29.4 G


Mid Day Snack

1 Serving of Jacobs Low Salt High Fibre (3pcs) + 0.5 Serving of Peanut Butter (Daisy = 1 Spoon) + 2 White Eggs ( 1 whole egg + 1 white only) + 200 ml Marigold Low Fat Milk

Total Calories: 422

Total Protein: 23.8


Dinner

Rice + Steamed Chicken Breast + Vegetable + 1 Capsule of MAN Vaporize

Total Calories: 476 (Estimation from http://www.nutriweb.org.my)

Total Protein: 20.2 G (Estimation from http://www.nutriweb.org.my)




Post Dinner Meal:

1 pc of Jacobs Low Salt High Fibre + 0.5 Serving of Peanut Butter (Daisy = 1 Spoon) + 2 White Eggs ( 1 whole egg + 1 white only)

Total Calories: 227.3

Total Protein: 14.6




Pre Bedtime Shake( 1 hr after Post Dinner Meal)

0.5 Scoop of Real Gains + 0.5 Scoop of ON Casein + 0.5 Serving of Lechitin + 200 ml (Marigold Low Fat Milk)

Total Calories: 260

Total Protein : 27 G




Total Calories Consumed Per Day (NON Workout Day) : 2496.33

Total Protein Consumed Per Day (NON Workout Day) : 151.3 G



Do let me know if there's any comment or suggestion with my diet plan.

Thanks!

This post has been edited by Unlimited: May 4 2007, 12:21 PM

Wow, so many supps!

Maybe you should state your portion in tbsp or gram. One serving for you may not be one serving for everyone else.

According to the food pyramid, 1 serving of rice is half a bowl (the small chicken rice soup bowl, mind you), 1 serving of bread is a slice

May I know whats the purpose of Super Cut for pre if you're bulking?

And where did you get ur casein

Whoa. You really calculate everything.

Not enough protein! How heavy are you? Your goal? To gain lean mass? To cut? At least 1-1.5 grams of protein per POUND of bodyweight. Your "power meal, is it considered your preworkout meal?

Up your 200ml milk to 400-500ml. Some of those supplementations like Universal Cuts, lecithin, etc, you can use the cash for more food y'know. Your diet seems expensive.

Oh, when you're finished with Daisy Peanut Butter (which is full of hydrogenated fat), go for natural PB. I found one selling @ an organic shop in Bangsar Village.

Hey Syd G:

Thanks for your suggestion!

I've updated my Diet plan.

If that's the case , my rice intake will be 1.5 servings of the Food pyramid for my lunch and dinner as well.

I was thinking of trying Super Cuts for my pre-work out supp to boost my energy level besides Kre-Alkalyn .

And of course, to minimize fat gained during bulking.
(I'm just trying out to see whether it will be suitable as there are leftover from my cutting phase [1 week ago])

I got all my supplements from bb.com.

Aiks. Hehe. I switched to Daisy after heeding your advice of getting those with ZERO trans fat. Hmm....the thing is , I'm in East Malaysia. Haha. So would it be possible for you to give me the brand? Perhaps I can try to search here.

______________________________________________________________________

Hey darklight79:

Hmm, I'm weighing 73 kg as of now. (I was 76.5 kg before cutting which ended on 23 April). My Height : 175 cm ONLY

I'm just starting on my second bulking phase.

My power meal(2 hrs before workout) is my pre-workout meal. He he. What's wrong with it? Do tell me.

I'm currently averaging about 1.06 grams of protein per pound of my bodyweight.

As for Lechitin, I'm using it to improve my brain and liver function. (It seems to work ) and it ain't expensive. It's from Cosway.

No way, i think yours and Free_Enuf's diet are more costly than mine. You guys are gorging on lots of red meat.

Besides that, the supplement are reasonably priced if you are getting bulk orders from bb.com.

And yeah , what do you think about my Workout Routine? I'm taking 1-2 minutes rest in between each sets. Each workout routine will take about 60-70 minutes MAX.

BTW: NICE AVATAR!

This post has been edited by Unlimited: Apr 28 2007, 07:05 PM

I think it's better if you were to leave leg on its own. Move shoulder to Friday perhaps

Oh. Yeah, i have gone through some of the journal here. Most of them mixed chest or shoulder with triceps on the same day.

I thought we are supposed to separate both of them in order to get maximal performance from both muscles?

What do you think?

BTW: Have you tried complementing your bulking phase with Fat loss supp? (Just wondering if my attempt is an ill-fated one)



This post has been edited by Unlimited: Apr 28 2007, 07:15 PM

I'm with him man..legs just knocks the wind out of you.

Hey Musclemass & Egoeagle!:

Thanks for your feedback!

Hehe, I'm still doing puny weights for squats and my legs.

So, I will stick with this routine first. (BTW, I have made some changes)

Hmm, my current bulking plan should last for 7 months (2 kgs per month).

I plan to hit 86 kg by November.

I will post before & after picture for feedback if my plan goes well.

This post has been edited by Unlimited: Apr 28 2007, 10:26 PM

Yeah, nothing wrong with chest, shoulder, and triceps on the same day. For me, biceps and back goes together on another day.

how tall are you man?..and i'm assuming that you're 72 kilo's now(86-14 kilos.)

And 2 kg's a month is a lil slow unless you're doing nothing but clean bulking?...

2kg a month is slow? how much fat u wana put on man

here's my advice. listen to them, leave legs day on one day. quads leave u nothing. that big chunk of muscle gonna use up all your oxygen lots of sets and reps.. and IMHO too many sets of lifting to absolute failure.

Hey Yeeck:

Oh , okie. I know. But I prefer not to work secondary muscle with main muscle on the same day. [For e.g: Chest (Main) and Triceps(Secondary) or Shoulders (Secondary) ] .

By not combining them together, I felt that I'm able to maxed out on both muscles. Perhaps u can try also. Working your biceps with Chest just to maxed out on both muscles.

Alternating biceps and chest exercises will give you just enough rest to push further for both muscles. I can't see how u can do that for incorporating back & biceps together as most back exercises such as barbell row, cable row , single dumbbell row , wide grip pull down or pull up will drain some of your biceps (& Shoulders) energy.

Theoretically , by not combining them together, you should have more energy for both muscles hence more CONTROLLED tear to your muscle , thus BIGGER AND STRONGER. I CAN'T WAIT!

This is just my opinion though. Do correct me if I'm wrong.



Hey EgoEagle:

Yeah, I finished my cutting phase at 72-72.5 kg which ended last week. This week , I'm weighing 73 kg at a height of 175 cm.

I thought the ideal bulking rate is 1-2lbs (0.45- 0.9kg) per week? I'm opting for the safest bet being 0.5 kg per week. Hehe. What do you reckon though? How many kgs per week?

Of course, I'm opting for clean bulking. That's why I'm supplementing myself with fat burner supps just to minimize the fat gained. Not sure if it will work or not. This is my first time bulking with fat loss supplement.

My 1st bulking phase was terrible, 1 kg increment per month. Back then , I didn't watch on my caloric intakes and I wasn't able to find credible articles on the ideal rate of bulking. (Still not able to , up till today) Any recommendation?

Upon starting my cutting phase , I stumbled upon this forum. Glad you guys are here!



I was really happy with my 1st cutting phase upon the recommendation and input acquired from this forum. My strength continue to increase despite lower caloric intake and I didn't lose much muscles. hehe

Hey jones007:

Hehe. I'm still doing puny weights for my legs, as I've ignored my legs in my 1st bulking phase. I'm regretting it now.

So, at the moment, i felt fine combining legs with shoulders.

This post has been edited by Unlimited: Apr 29 2007, 01:16 PM

If your weights are puny, I don't see a reason why you shouldn't concentrate on bringing it up. Pls read those pinned routines on the main board.

Hey Musclemass:

I'm, but at a normal pace. This is just my 18th week on legs. At the moment , I'm just squatting 45 kg. I started from 20 kg. I'm increasing my poundage at 1-1.5 kg per week.

And my current gym doesn't have the luxury of leg press machine. Damn!

Simply because those back exercises you mentioned works out your biceps too, thus there's no point moving it to a different day. Following your theory, I think there wouldn't be enough days in a week to dedicate to one muscle group daily. Perhaps it works for you, and if it does, good for you.

Yo yeeck:

Oh..It's enough. Fore e.g: Chest - Monday , Tuesday - Back , Wednesday - Legs & Abs , Thursday - Shoulders , Friday - Arms .

I was on that program for 38 weeks already.

I had to switch to 3 sessions per week because of incoming exams. If not, I will stick with them.

Anyway, this is just my opinion.

Thanks for sharing man. Really appreciate it

Who's talking about leg press? I am talking about old fashioned SQUAT

Oh. I know you aren't talking about leg press. I was just grumbling about my current gym. Damn! I can't wait to be back!


I just want to imply to you that, I can still handle the weights I'm doing for my legs right now without affecting my shoulder workout. Yes , progress is in process but at a pace where I can handle.

Thanks though!

This post has been edited by Unlimited: Apr 30 2007, 10:36 AM