Tony is now Bulking

Why the weeks off?

Front squats are awkward at first, if your using an oly lifting grip with your wrists going back, it may take some time for your wrists to get use to it. With a cross armed stance the stability feels different.

Are you staying away from regular squats right now for a specific reason? Or you just haven't done any in those workouts yet?
 
Its almost been a month, how much weight have you gained so far?
 
AJP said:
Why the weeks off?

Front squats are awkward at first, if your using an oly lifting grip with your wrists going back, it may take some time for your wrists to get use to it. With a cross armed stance the stability feels different.

Are you staying away from regular squats right now for a specific reason? Or you just haven't done any in those workouts yet?
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The weeks off came from lack of time, moving from one house to our new house, and my parents came to visit. I was disappointed in the amount of time that I took off, but you cant dwell on what happened, but act on what will happen.

Im not really avoiding reg squats, Im just trying to find something new. Im doing the off balance squats and then a set of regular. I just wanna mix it up, and hack squats are not what I was looking for. Ya I did a set of 5 using both holds and it sure feels weird.

jmanjman47 said:
Its almost been a month, how much weight have you gained so far?
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Sadly a whole four pounds. I was still thinking in a cutting sense for the diet, but I think Ive got it figured out. What is really bringing me down is my inability to eat at work. I eat a protein bar but thats it for that six hours. So I have now moved to eating every two hours to compensate.
 
Aug 2

Dual Pulley Row*
1x10@35
3x10@50

Lat Pulldown*
1x10@35
3x10@50

DB BOR
3x10@40

Today was quick because wife had to work, so my time was very limited. This is what I did with the time I had.
 
Aug 4

BB Bench
1x10@95
2x10@165
1x8@165

Stability Ball DB Chest Press
3x10@45

Cable Crossover
3x10@20*

Close Grip Bench
1x10@65
1x10@75
1x10@85

Tricep Pulldown (Rope)
1x10@50

*Indicates Resistance not weight
 
What reps are you using? The golden cow 3x10? I'd say bump it up to 4X10 on your core exercises and 2x10 on supplemental.
 
Aug 7

RDL
1x10@65
2x10@115
1x10@135

Squat
1x8@135
2x10@135 (Each Leg on 3" Box)
1x10@175

Mil Press on Ball
2x10@35

Lateral DB Raise
2x10@20
 
Aug 10

Dual Pulley Row
1x10@70
1x10@140
1x10@100
1x10@110

Lat Pulldown
1x10@70
1x10@100
1x10@105
1x10@110

BB BOR
3x10@95

Lying DB Rear Delt Raise on Ball
3x10@5

Cable Curl
1x10@25
1x10@30

Internal/External Rotation
2x10@5
 
The Diet

Well I think the toughest part of bulking is the eating. After much tweaking I think I have finally figured out my plan. Its been one month and after weighing myself today and finding Ive only gained one pound, I hope this new plan will do the trick. I figure with my non-stop job, this will help to compensate for all those burned calories. This is for workout days, non-workout days will be similar except the post workout shake will be substituted by some food. Well here it is:

Meal 1: Pro/Carb

6 Egg Whites (1 yolk), 1 Scoop Of Whey Protein, 1/2 cup oatmeal, 1 tbsp honey, 2 slices wheat bread buttered

67g protein / 91g carbs / 25g fat=860 calories

Workout

Meal 2: PWO

2 Scoops Whey Protein / 75g of Dextrose/ 2 cups milk

64g protein / 104g carbs / 7g fat=726 calories

Meal 3: PPWO

4 Turkey Burgers, 2 cups Brown Rice, 1 cup choco milk

98g protein / 108g carbs / 49g fat=1255 calories

Meal 4: At Work

Detour Bar (for now) soon to be homemade bars

30g protein / 32g carbs / 9g fat=330 calories

Meal 5: Pro/Fat

4 Beef Burgers, 1 cup green beans, 4 slices cheese

94g protein / 14g carbs / 112g Fat=1467 calories

Meal 6: Before Bed

2 Scoops of Whey Protein, 2 cups Milk, ½ cup almonds

80g protein / 40g carbs / 31g Fat=791 calories

Thats a total of 5429 calories, give or take a few. 433g of protein, 389g of carbs, and 233g of fat.
 
I sympathize Tony, since I started with Xerox my fitness routine has went to he11 in a handbasket. I started back today and hopefully I can stick with it. I don't seem to have lost too much strength but I may be sore as he11 tomorrow. Now I also have to quit smoking again. It looks like you are still doing pretty well in spite of it all so good luck and keep up the good work.
 
Well now my gym is closed until Sep 5th, what kinda crap is that. The wife and I are looking at going to a real gym on a trial membership. The places around here sure dont offer much, the most I found is two gyms who will give a trial week. Another place said you can get a trial day, wow thats what Im talking about. Wont get anything in until tomorrow as I have a meeting with the ROTC detachment today.
 
Disappointing

Well I spoke with the AF ROTC leader today and happened to remember that there are height to weight limits. The weight limit for my height is 202. Looks like my goal of 215 will have to wait a while. My new goal is gonna be 200 and single digit bf %.
 
Aug 22

Today was my first day of Full body workouts, without clean and jerks which I couldnt do at this temporary gym because it was rather small. Exercises will vary but motions will stay the same.

Squat
1x10@95
2x10@135 alternating leg on 3" box
1x10@155
1x10@175

BB Bench
1x10@95
1x10@155
1x10@165
1x8@155

RDL
1x10@45
2x10@95
1x10@115
1x10@135

BOR
1x10@45
1x10@95

Cable Row
1x10@95
2x10@125
 
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