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30-May-05, 08:59 AM
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#1
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Registered User
Join Date: Nov 2004
Posts: 278
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Sykes bulking journal
well i've been going hard at it for about 4 months now....
i've increased pretty much all sets and have gone heavier on weights.
but the only thing is that i can't seem to gain any weight
age: 20
weight: 150lb
height: 5"7
i've only started taking protein powder a week ago.
i take Optimum nutrition (cookies n cream) twice a day..
on both working out and non-working out days
my splits are as follows:
day 1: chest/biceps/abs
b/b bench press
smith machine incline press
dips
straight bar curls
d/b hammer curls
*ez bar curls
high pulley cable curls
cable rope crunches
weighted decline situps
*not sure if i want to keep that
day2: back/traps
pull ups
bent over rows (smith machine) **change to d/b rows
cable rows (rope)
**deadlifts?
back extension weighted (roman chair)
barbell shrugs (smith machine)
upright rows
d/b shrugs
day 3: shoulder/traps/abs
military press
d/b press
d/b side laterals
front raises with weight plate
lying tricep press
cable pushdowns
seated overhead press
oblique machine
cable rope oblique crunch
** day 4: legs
squats
leg press
leg extension
leg curls
calf raises
seat calf raises
**only started legs 2 weeks ago
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Last edited by syke; 04-Jun-05 at 08:17 AM.
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31-May-05, 12:31 AM
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#2
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Get the deadlifts in on back day. I'd do chest, back, shoulder, leg workout, just a little rearrangement. You'll hit shoulders hard benching and legs hard doing deadlifts. Other than that, keep posting!  : |
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31-May-05, 01:30 AM
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#3
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Registered User
Join Date: Nov 2004
Posts: 278
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thanks gcs118, i think im gonna swap to wat you recommended...
after doing a heavy chest day yesterday, my shoulders are very sore and don't think i can lift that heavy for shoulders, so i'll swap shoulders and back
cheers
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01-Jun-05, 07:27 AM
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#4
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Registered User
Join Date: Nov 2004
Posts: 278
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i've made a few changes to my routine
will post workouts
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01-Jun-05, 07:31 AM
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#5
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Registered User
Join Date: Nov 2004
Posts: 278
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today i did back/traps
pullups
2x8 bw
1x4 bw
bent over rows
2x8 66lb
cable rows
2x8 120lb
back extensions
2x10 22lb plate
b/b shrugs smith machine
1x10 44lb
1x10 88lb
1x10 110lb
upright rows
2x8 66lb
d/b shrugs
2x8 50lb |
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01-Jun-05, 09:17 AM
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#6
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,871
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What are your goals? What's your diet like? Listen to gcs, he knows what he's talking about. Well, at least he has me convinced he knows what he's talking about and I've had some great results in the last 5 months 
__________________
Not enough hours in the day...
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01-Jun-05, 09:59 AM
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#7
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Registered User
Join Date: Nov 2004
Posts: 278
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my goals are to get bigger, hopefully put on about 10-15lbs to get to 165
my bf% is around 10-15%, so im not really concerned abt how i put on the weight
i have posted some pics in the progress pics section
my diet consists of 2 protein shakes everyday
tuna sandwiches, steaks, eggs, rice, etc
i drink at least 2 litres of water a day...getting close to 2.5litres
i get around 5 meals a day, sometimes 6
and yes i will put in deadlifts soon
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01-Jun-05, 10:35 AM
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#8
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Thanks for the props mav, just passing on what I've been told and from personal experiences too 
Syke...you'll easily get to 165 if you eat enough. I was stuck at 160-165 and it seemed like I was eating the entire kitchen. I forced myself to eat more and now I'm up to 190-195, probably same (possibly even less BF%). Consistency and dedication and you're set my man. Looking great so far.
Edit: My gaining weight took a good 1.5 or more years. |
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01-Jun-05, 11:32 PM
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#9
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Registered User
Join Date: Nov 2004
Posts: 278
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gsc118, could you tell me abt some food that helped you gained the lbs....
such as what you had for snacks, for meals, etc
having trouble with some variety of foods
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02-Jun-05, 12:35 AM
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#10
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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haha you don't wanna know! I ate, and still do, eat anything. It's hard for me to gain fat. Example...today I had 5 pieces of pizza and corn dogs. Yesterday I had Applebees and Wendy's. All high calorie foods. I just ate ANYTHING when I was bulking. I mean stay away from like snack cakes, but anything with protein...eat it. It worked for me, but you need a good lifting routine and supplemental cardio. |
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02-Jun-05, 03:03 AM
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#11
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Registered User
Join Date: Nov 2004
Posts: 278
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lol fair enuf
i had a mc chicken todya after my workout
protein!
hahaha
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02-Jun-05, 03:12 AM
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#12
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Registered User
Join Date: Nov 2004
Posts: 278
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today i did shoulders/triceps/abs
shoulder
military press
1x9 55lb
1x6 77lb
2x7 94lb
d/b press
2x6 39lb
front raises with weight plate
1x8 22lb
2x8 33lb
d/b side laterals
1x9 20lb
1x7 27lb
triceps
lying tricep press d/b
1x8 17lb
1x6 22lb *really need to work harder on this...not really used to it
cable pushdown with rope
1x8 70
1x6 80lb
dips
1x8
seated overhead press d/b
2x8 44lb
abs (obliques)
cable wood chop
1x12 50lb
1x12 70lb
weighted oblique crunch on decline board
2x10 11lb
oblique twist machine
1x10 60lb |
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05-Jun-05, 02:07 AM
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#13
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Registered User
Join Date: Nov 2004
Posts: 278
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Legs
Squats
1x8 66lb
1x8 110lb
1x7 132lb
1x7 143lb
Leg press
1x8 88lb
1x8 176lb
1x7 198lb
leg extension
2x7 85lb
leg curls
2x8 85lb
calf raises
1x8 40lb
2x8 160lb
my legs are pretty weak, due to not doing legs for a very long time
hope to see more progress in the next couple weeks
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05-Jun-05, 03:06 AM
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#14
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Registered User
Join Date: Dec 2004
Location: Chicago Area
Age: 29
Posts: 214
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Are you taking weight gainer? |
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05-Jun-05, 06:32 AM
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#15
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Registered User
Join Date: Nov 2004
Posts: 278
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atm im taking optimum nutrition...i take it twice a day
so not taking weight gainer
maybe i'll get some weight gainer when i get money |
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