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Old 06-12-2012, 01:45 PM   #54
killerdude10
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Default Re: *The exercise/workout thread* - List Your Goals!

Quote:
Originally Posted by asshole View Post
Yeah.. your current diet seems to be good. Really good.
However, as you mentioned, you're getting 2600 cals from supplements. (Which again, are a waste of time.)

So, I sincerely believe, that perhaps your maintenance level is just at 2,500. So in order for you to bulk, you need to up your intake. And since you're metabolism apparently seems to be working GREAT, up it to like 3,500 cals a day (all from WHOLE FOODS.)


Now.. training.. what's your training like?
You're not working out for 40 mins and then doing Cardio for another 50 are you?
While bulking, you want to lower your cardio to the least, so you can absorb those calories instead of burning them. (Which is also why people bulk in the winter, since there's less sports, less movement, etc.)

What are you doing in the gym?
What's your set/rep ratio?
My training split is a 4 day split and I don't do cardio at all. On rest days I go for swimming and thats pretty much it.

Sunday: Chest/Triceps
Bench press: 1 warm up sets, 4 working sets. 8-12 reps. Last set until failure.
Incline: 3 sets 8-12 reps. Last set until failure.
Flat bench dumbbell flys. 3 sets 8-12 reps. Last set drop set.
Cable crossover flys- 3 sets 8-12 reps. Last set drop set.
Tricep pressdowns- 4 sets 8-12 reps. Last set rest-pause.
Lying tricep extensions. 3 sets 8-12 reps. Last set until failure.

Monday: Back/ Biceps
Pull ups. 4 sets. Until failure
Dumbbell rows: 1 warm up set. 4 working set.8-12 reps. Last set drop set.
Front Lat pulldown. 3 sets 8-12 reps. last set drop set.
Barbell rows. 3 sets 8-12 reps. Last set until failure.
Barbell curls. 4 sets. Last set rest pause.
Alternate dumbbell curls. 3 sets. Last set until failure.

Tuesday: Off/Swimming

Wed: Legs
Squats: 1 warm up set. 4 working sets 8-12 reps.
Leg press. 3 sets 12-15 reps. last set until failure.
Deadlifts: 2 sets 6-8 reps. Last set rest pause.
Leg extensions: 3 sets 12-15 reps. Last set until failure.
Lying leg curls. 3 sets 12-15 reps. Last set until failure.

Thurs: Shoulders
Dumbbell shoulder press. 1 warmup set. 4 working sets 8-12 reps. Last set rest pause.
Side lateral raises. 3 sets 8-12 reps.
Cable front raises. 3 sets 8-12 reps. Last set until failure.
Barbell shrugs. 4 sets 8-12 reps. Last set rest pause.

Friday: Off/ Swimming

Sat: Off/ Swimming.
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