Tony is now Bulking

tonymcclellan

tonymcclellan

2
Well I decided to open a fresh diary since I am now done cutting. I made it down to 190.8 lbs and 14.5% bodyfat from 201 and 19.8%. I actually did with less cardio than I should but oh well. It was all about proper diet and what I think was a good strength training routine. I made nice gains on my lifts from Feb 4 to June 27 as follows: (all rep weight, not one rep max)
Squat---95-195
Deadlift---115-195
Bench---135-175
Dips---6-15+
BOR---started at 65BB and am at 55DB now

My new goal is to get up to around 215 (long term) and maintain bodyfat or lose some :) This is gonna be tough since I dont know how I can possibly eat more. I am also now trying to learn some Tae Kwon Do for the next two months with my wife's brother (I believe he is a first Dan) so there is some extra cardio. Not to mention my new job is non-stop movement. We'll see what happens.

I am switching my routine up also, going from an 8 rep scheme to a 10 rep scheme with slightly lower weight. I want to increase muslce size some. Its gonna be a three day split as follows I think:
Monday-Legs/Shoulders
Hack Squats
Good Mornings
Arnold Press
Side Lateral Raise
Rear Lateral Raise
Shrugs

Wednesday-Back/Bicep
Bent over Row
Cable Row on Stability Ball
Lat Pulldown
Cable Curl
Internal/External Cable Rotation (rotator cuff)

Friday-Chest/Tri
BB Bench Press
Stability Ball DB Press
Close Grip Bench
Weighted Dips

Tuesday and Thursdays for right now I am doing the Tae Kwon Do practice which includes 1 mile run, about 2x40 pushups, 50 situps, and 350 crunches (though I dont agree but oh well).
With diet I hope to get up to around 3500+ calories as well. Its gonna be tough especially since with the busy job I have now, there is hardly anytime to eat. Im gonna look into protein bars, some homeade and some of the Detour bars I currently eat.

Lets get it started!
 
Last edited:
I may of asked this before, but how tall are you?
 
Fun stuff. Learn to eat like it's your job. You aren't gonna stick to the same thing every week right??
 
AJP said:
Fun stuff. Learn to eat like it's your job. You aren't gonna stick to the same thing every week right??
Click to expand...

If only I could get paid to eat...As far as routine? Ya its gonna be the same for at least four weeks. Its not set in stone, but thats the meat and potatoes of it.

~LV~ said:
What's the diet going to look like?
Click to expand...

Well I have just decided to eat everything in sight, of course sticking to healthy foods, not adding BK or anything. I think what I am gonna do is double my portions, and see how that works. I havent got the diet perfected yet, but that is coming along.

jpc1058 said:
Ummm, Tony, did you get your wife's permission to start bulking ?? j/k Good luck with your new program
Click to expand...

Thanks Jim. Ya she is the one who kept encouraging it. I was gonna keep cutting until August but oh well. Bulking just seems like more fun...:D

AJ, Lee any suggestions from your questions would be great.
 
I'm a fan of a lot of variation. Very few of my workouts have been the same since I don't know how long. I mean, I stick to a basic guideline/routine obviously (that is already planned), but the exercises change all of the time.

I really think you need more variation between exercises every week, or, variation for a set time, say one week is the plan you have now, the next week is different, etc...just my opinion.

Hack squats in with regular back squats, front squats (possibly on a smith at first if youve never done them)...they aren't so fun at th beginning, or at least not very easy to get the feel of.

Arnold press in with military, or push presses

It'd be sweet to get in some cleans (into) push presses, you'd hit quite a few groups, it'd be perfect for a leg/shoulder day.

The lack of deadlifts would bother me personally, or at least switch them out with the good mornings every so often.

On another note, even though I know you are probably going to be doing "high" reps most of the time, (and youll probably lose some strength), it would be good on some exercises every so often just to shock your body and keep it alert...once you feel completely into the routine.

For example, doing a higher number of sets and lower reps of pullups instead of pulldowns, ie: only a few reps in each set.

I'm just a believer that the bulking part is all about the food, well for the most part, not 100%, you know what I mean.

Oh, just remembered, sorry, almost done with the novel here, if you can't get enough food in, it may be hard initially...learn to make high calorie shakes/smoothies, pack in the peanut butter, whatever you gotta do.
 
I'd structure the diet like .

Remember, bulking should still have a structured approach instead of just eating everything in site. The main goal is to put on dry, lean mass.

If you need help figuring the calories for each macro you should be taking in daily, let me know.
 
I think bulking is alot harder then cutting. For 1 I cannot handle all the food, and 2 my fridge is empty all the time. So many brothers.
 
AJ-Ya Im not one for mixing it up every week, so I think its gonna be this way until the end of August, but dont quote me on that.

Lee-Thanks, I was gonna pm you for that link, I have the cutting one saved. Im not really gonna eat everything in sight, but I am gonna be more leniant than when cutting.

Green-I just took some photos of current which I am gonna post maybe tomorrow. I also wanted to post my beginning photo from December, but lo and behold my external hard drive needs some maintenance (damn power chord wont work).
 
Jul 7

Chest/Tri

BB Bench
1x10@95
3x10@155

Superset

Stability Ball Press
3x10@45

Dips
3x10

Close Grip Bench
3x10@65

Im probably gonna remove dips as my gym doesnt have the cradle to use weights. Maybe move to cable crossovers or flies.
 
Jul 13

DB BOR
1x10@30
3x10@45

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

Row on Stability Ball*
3x10@50

Lat Pulldown*
3x10@50

Cable Curl*
3x10@15

Internal/External Shoulder Rotation*
4x10@5

*Indicates resistance instead of weight. Cable machines at my gym dont use weight stacks but resistance amounts.

I believe on leg day Im gonna add in regular squats, but with two sets being unstabilized. Im gonna go one foot on a raised platform, each leg one set, and third set of standard.

Also workouts are getting skipped because we are moving this weekend. I hope to get back on track and hit legs Monday.
 
Ooooh good, I'm glad you are gonna get in some regular squats. But man...no dips? You could buy a dip belt and put the weights on there, it's pretty easy to take on and off to add weights, you should look into it.
 
Jul 24

Hack Squat
1x10@135
2x10@155
1x8@155

One leg box Squat
2x10@135
1x10@135---reg squat

DB Mil Press on Stability Ball
3x10@35

Romanian DL
3x10@95

Well it was great to get back into the gym after almost three weeks off. Weight is down and reps are up, but thats ok. I didnt do as many shoulder exercises as had planned, nor did I do Good Mornings. I have replaced GM with RDL's, as I think they are a much better exercise. Hack squats sure feel awkward, but oh well. The off center box squats (one leg on box) sure gets you feeling those external hip flexors. All in all it was a good welcome back workout.
 
Jul 31

Romanian DL
1x5@45
3x10@95

Box Squat
1x5@135
2x10@135 (Each Leg)
1x10@155 (Reg Stance)

Stability Ball Mil Press
3x10@35

Lateral Raise
3x10@20

I removed the Hack Squats because I just dont like the exercise, so I tried a front squat and may substitute those in. Tae kwon do training has been moved to Sundays only, so Im doing a little bit on my own as well. Im thinking of buying a heavy & speed bag setup to put in my basement in the next couple months.
 
You must log in or register to reply here.
Back
Top