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-   -   Ripps 24 week bulk/cut log of epicness (http://www.muscleandbrawn.com/forum/showthread.php?t=7258)

rippednmichigan 09-06-2011 04:20 PM

Ripps 24 week bulk/cut log of epicness
 
This is my new log and you read it right 24 weeks of EPICNESS!! I'm going for a 12 week bulk to try to gain some mass then going on a 12 week cut. I will be looking for a show in February/March time then keep my leanness till May when the wife and I go on our cruise :rockon:

My bulking details to start this log off:

Workout Days: 2820 Calories (210g Protein, 60g Fat, 360g Carbs)

Off Days: 1620 Calories (210g Protein, 60g Fat, 60g Carbs)

Routine to start off this bulk is a 3 day split. I like this split because I will be able to hit one muscle group twice a week alternating the muscle groups getting worked twice. This week starts out with chest, shoulders and tri's, so this will be the group that gets worked twice this week.


BendtheBar 09-06-2011 04:32 PM

Subbed fo sho. So is this like an upper/lower split on MWF?

Looking great in the pics Ripper. Hard work is paying off.

rippednmichigan 09-06-2011 04:44 PM

Monday Day1

Workout Days: 2820 Calories (210g Protein, 60g Fat, 360g Carbs)

Chest:
Incline DB
75x8,8,6

BB Bench:
185x5,6,5

Cable Flies:
50x12
60x11

Shoulders:
Smith Press:
115x6
95x7,6

DB Side Lats:
20x12
25x10,10

Triceps:
Skull Crushers:
85x8,8,6

Pressdowns:
90x10
100x10
105x8

rippednmichigan 09-06-2011 04:47 PM

Quote:

Originally Posted by BendtheBar (Post 168395)
Subbed fo sho. So is this like an upper/lower split on MWF?

Looking great in the pics Ripper. Hard work is paying off.

It alternates like this:

Day 1
chest,shoulders, tris

Day 2
Back, rear delts, traps, bi's

Day 3 off

Day 4
Legs

Day 5
Repeat day 1

Day 6 & 7 off

then it would be Monday again but starting where I left off with the previous week, day2.

rippednmichigan 09-06-2011 04:51 PM

Tuesday Day 2

Workout Days: 2820 Calories (210g Protein, 60g Fat, 360g Carbs)

Back:
Widegrip Pull Ups:
BWx10,10,8,6

Chest Supported DB Rows:
50x10,10,8

Cable Rows:
150x8,8,8

Rear Delts:
Incline Rear Delt Raises:
20x12,10,8

Traps:
DB Shrugs:
55x10x4

Biceps:
BB Curls:
95x8,7,6
85x7

DB Hammer Curls:
40x7,7,6

Rich Knapp 09-06-2011 06:01 PM

:rockon:

rippednmichigan 09-06-2011 06:03 PM

Quote:

Originally Posted by Rich Knapp (Post 168428)
:rockon:

Thank you sir.

rippednmichigan 09-06-2011 06:04 PM

Weight as of this morning a whopping 163lbs woohoo! I will try to remember to post my sleep althoug its preetty consistent. I'm usually in bed no later than 9pm and up at 4:30 or 5am. As for supps I am going to stick to All American EFX supps for pretty much the whole 24 weeks.

Currently taking:

AAEFX

NF Pro Whey (Chocolate and Vanilla)
Cell Rush
K-Otic
LBA Pro (Chocolate and Vanilla)
Joint Rehab
IGF Elite
Nytric EFX Pro

Various Brands:
Fish Oil
Multi Vitamin
Magnesium
Zinc
BCAA's

On the way from AAEFX:
Kre-Alkalyn
Test Charge

recarp82 09-06-2011 06:09 PM

defintily the angle you were standing.the other pics look better.

BendtheBar 09-06-2011 06:12 PM

Quote:

Originally Posted by rippednmichigan (Post 168404)
It alternates like this:

Day 1
chest,shoulders, tris

Day 2
Back, rear delts, traps, bi's

Day 3 off

Day 4
Legs

Day 5
Repeat day 1

Day 6 & 7 off

then it would be Monday again but starting where I left off with the previous week, day2.

Like it. :mh:

Get this done hombre.


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