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Overall Goal
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other
Bulking Log: http://forum.bodybuilding.com/showthread.php?t=137967093&pagenumber=
Progress & Goals
BEFORE
CURRENT
47.5 Lbs.
LEAN BODY MASS
142.5 Lbs.
BODY FAT
CURRENT WEIGHT
190
Lbs.
May 29, 2013
CURRENT BODY FAT
75
%
Mar 29, 2013
PROGRESS HISTORY
Lbs.
2009-06-02,2009-06-09,2009-07-08,2011-03-16,2011-06-22,2011-08-18,2011-10-23,2012-03-09,2012-04-23,2012-07-18,2013-03-21,2013-03-29,2013-05-29
180,177,182,198,185,185,190,189,186,188,203,199,190
Jun 30, 2011
180 Lbs.
%
2011-03-16,2011-06-22,2011-08-18,2011-10-23,2013-03-21,2013-03-29
15,12,12,12,15,75
Jun 30, 2011
10 %
Lbs.
2009-06-02,2009-06-09,2009-07-08,2011-03-16,2011-06-22,2011-08-18,2011-10-23,2012-03-09,2012-04-23,2012-07-18,2013-03-21,2013-03-29,2013-05-29
153,150.4,154.7,168.3,162.8,162.8,167.2,166.3,163.7,165.4,172.6,49.8,47.5
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
It should be noted that I'm an experienced lifter and former fighter, take in massive amounts of food a day, and keep an office job. Newbies should go to the SS threads and get a nice 3 day routine with rest days built in. I also de-load every 6 weeks.
Day 1
Power Day 1 or 2
Day 2
Lower Body
Day 3
Hypertrophy Day 1 or 2.
Day 4
Cardio / Abs (Lower Body emphasis)
Day 5
Hypertrophy Day 1 or 2.
Day 6
Rest
Day 7
Rest (Abs)
POWER DAY 1
Flat Bench 5 x 5 or 8, 6, 4, 2, 2
Overhead Press 3 x 8 or 8, 6, 6
Close-Grip Bench 3 x 8
Shrugs 3 x 10
POWER DAY 2
BB Rows 5 x 5
Weighted Pullups 3 x 8
Seated Cable Rows 3 x 8
Bent over Dumb raises 3 x 8
LOWER BODY POWER
Squats 5 x 5
Deadlifts 3 x 8
Shuttle Press 3 x 8
Quads 3 x 10
Hams 3 x 10
Calves 3 x 10
Abs
HYPERTROPHY DAY 1
Incline Dumbell Press 12, 10, 8
Flat Dumbell Press 15, 12, 10
Cable Flys 15, 12, 10
Dumbell Military Press 3 x 12
Dips 3 x 12
Tricep Extensions 12, 10, 8
Tricep Pushdowns 12, 10, 8
HYPERTROPHY DAY 2
Pullups 50 Total
BB Rows 15, 12, 10
Dumbell Rows 12, 10, 8
Upright Rows 15, 15
Lateral Dumbell Raises 15, 12, 10
EZ Curls 12, 10, 8
Dumbell Curls 12, 10, 8
Inverted Curls 12, 10, 8
Day 1
Power Day 1 or 2
Day 2
Lower Body
Day 3
Hypertrophy Day 1 or 2.
Day 4
Cardio / Abs (Lower Body emphasis)
Day 5
Hypertrophy Day 1 or 2.
Day 6
Rest
Day 7
Rest (Abs)
POWER DAY 1
Flat Bench 5 x 5 or 8, 6, 4, 2, 2
Overhead Press 3 x 8 or 8, 6, 6
Close-Grip Bench 3 x 8
Shrugs 3 x 10
POWER DAY 2
BB Rows 5 x 5
Weighted Pullups 3 x 8
Seated Cable Rows 3 x 8
Bent over Dumb raises 3 x 8
LOWER BODY POWER
Squats 5 x 5
Deadlifts 3 x 8
Shuttle Press 3 x 8
Quads 3 x 10
Hams 3 x 10
Calves 3 x 10
Abs
HYPERTROPHY DAY 1
Incline Dumbell Press 12, 10, 8
Flat Dumbell Press 15, 12, 10
Cable Flys 15, 12, 10
Dumbell Military Press 3 x 12
Dips 3 x 12
Tricep Extensions 12, 10, 8
Tricep Pushdowns 12, 10, 8
HYPERTROPHY DAY 2
Pullups 50 Total
BB Rows 15, 12, 10
Dumbell Rows 12, 10, 8
Upright Rows 15, 15
Lateral Dumbell Raises 15, 12, 10
EZ Curls 12, 10, 8
Dumbell Curls 12, 10, 8
Inverted Curls 12, 10, 8
My Nutrition Philosophy View My Full Nutrition Philosophy
phozosado has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
phozosado has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
Leave the ego out of it. Do it for myself.
phozosado updated his weight from 199 Lbs. to 190 Lbs., a 9 Lb. loss in 61 days.
May 29, 2013 | Like
phozosado updated his weight from 188 Lbs. to 203 Lbs., a 15 Lb. gain in 246 days.
Mar 21, 2013 | Like
Visitor Comments
icdouble
Impressed with your transformation and jewelery making skills. That's BTK all day. Will be lurking your log.
Sep 29, 2011 10:54am
Tim_Wright
lol man, the sad thing about that forum is that im only 17 and i already know how your suppose to cut lol.
Jul 19, 2009 9:21pm
phozosado is now friends with cgulotta.