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Old 08-02-2010, 10:58 AM   #1
AlexBB
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Default Alex TOTY 2010. Bulking

Stats
Age:18
Height: 5’9
Weight: 142lbs
Arms size:12.5 relaxed. 13.5 flexed
Chest size: 37
Quad size:17.5


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Overview:
I have always been really dedicated with bodybuilding, I have been lifting for approxinmatley 3 years and regardless of my commitment I haven’t had the expected results, mostly because of training and dieting misinformation. Now Im trying to put it all together,I refuse to make the same mistakes.

Nutrition:
Ill be eating around 3000 Cals, in a 50/40/10 ratio (carbs/protein/fat) divided in 7 balances meals
Supplements:
ON’s 100% casein
ON’s 100% whey
ON’s Platinum Hydrowhey
Source Naturals. Life Force Multiple.

Training:
My routine have both compounds and isolation, I will do 5x5 for compounds and sets of 6-12 reps for isolation
Split
Day 1. Chest/triceps
Day 2. Back/biceps
Day 3. Off
Day 4. Shoulders/traps/abs
Day 5. Quads/hams/calves
Day 6. Off
Day 7. Off

Last edited by AlexBB; 08-03-2010 at 02:59 PM.
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Old 08-02-2010, 11:37 AM   #2
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Looks good man, looking forward to seeing you make big strides. Upload a before and after picture. I don't keep track of micros when I'm bulking, but that's just me. SFW!!
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Old 08-02-2010, 11:42 AM   #3
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It looks good. Best of luck, and don't be afraid to bump those calories if the scale isn't moving.

With the 5x5 how will you be deciding when to add weight?
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Old 08-02-2010, 11:51 AM   #4
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Good luck, Alex. The guys on here give some phenomenal advice, so don't be afraid to ask questions. We're all hoping you succeed!!
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Old 08-02-2010, 12:02 PM   #5
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Quote:
Originally Posted by andys_trim View Post
Looks good man, looking forward to seeing you make big strides. Upload a before and after picture. I don't keep track of micros when I'm bulking, but that's just me. SFW!!
Thanks! Im going to upload before pictures soon.

Quote:
Originally Posted by BendtheBar View Post
It looks good. Best of luck, and don't be afraid to bump those calories if the scale isn't moving.

With the 5x5 how will you be deciding when to add weight?
Well I experienced with this a little bit, and it seems that I can add 2.5lbs to military press and bench press, and 5lbs to squat and deadlift each workout, dont know if thats enough progression though.

I forgot to mention that suggestions are welcome! Thanks. =)

Quote:
Originally Posted by ElementalVirago View Post
Good luck, Alex. The guys on here give some phenomenal advice, so don't be afraid to ask questions. We're all hoping you succeed!!
Thanks, It means a lot to me. Ill do my best to succeed. =)
And of course advice is always welcome.
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Old 08-02-2010, 12:13 PM   #6
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Quote:
Originally Posted by AlexBB View Post



Well I experienced with this a little bit, and it seems that I can add 2.5lbs to military press and bench press, and 5lbs to squat and deadlift each workout, dont know if thats enough progression though.
That's a great plan.
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Old 08-02-2010, 06:23 PM   #7
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You are in the right place!
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Old 08-02-2010, 06:46 PM   #8
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its all about progression brother
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Old 08-02-2010, 06:48 PM   #9
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Great stuff man! I think BTB made a good point about not being afraid to bump up the calories, 3000 is really not that much on a bulk, that is what I try to eat for maintenance and I imagine your metabolism is just as fast as mine.

Looks like a real good plan, 5x5 is awesome and your progression plan looks great. Eat like a monster, train like a monster, and you will become a monster.
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Old 08-03-2010, 03:31 PM   #10
AlexBB
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Day 1. Week 1.
Chest/Triceps

Incline Bench Press
60x5
90x5
122 x5
122 x5
122 x5

Dumbbell Bench Press
40s x8
40s x8
40s x8

Decline Fly
20s x10
20s x10

Dips
BW x 8
BW x 8
BW x 8

Skull Crushers
40x8
40x8
40x8

Pressdowns
30x10
30x10

Diet: 8/10
Workout: 9/10
Sleep: 7/10

Note: This is how the "perfect" day would be, all sets completed.
Ill be adding weight to the exercises in which I complete all sets. If I dont finish all sets, I wont be moving the weight until I can complete them.
Also Im starting with light weight to make sure that I use strict form (slow controlled movement, avoiding momentum).
So the plan is to increase weight constantly, as dmaipa stated above progression is key.

Last edited by AlexBB; 08-07-2010 at 12:48 PM.
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