Nice clip Tweakin and good to know ur back.
Well guys, first half of my bulk phase this is the split I'm going to be doing.
I'll be focusing on Arms and Chest
My sessions will be kinda long, 90 minutes (doing this on purpose)
Each week I'll be switching Back for Width and Back for Thickness
Will be doing Chinups 2-3 times a week
Will also be doing 2 sets of forearms at the end of all sessions except Legs
Here we go
Saturday: Flat Bench/Incline Bench/Power Shrugs/Neck/Abs
This is a lot of work I know, but thats what I want.
I do want some advice or criticism out of you guys though so feel free to give me some.
Before hand though I know I'm hitting Chest after doing shoulders the previous day, reason is, my shoulders never get sore, so this wont be a problem
I'll post my diet plans in a little bit as well
Firstly, welcome back old chum!
Secondly, good luck with the split and your bulking phase Tweak, gonna eat like bastard!!
Still looking forward to the 14th Oct buddy. Gonna rip up some weights and then tear Subway to pieces - LOL!!!
If you're going to post some measurements, be sure to post the previous ones, so we can get a comparison. Pics to if you want.
Here goes all my measurements as of today and my diet plans for my bulking phase
Neck: 15 5/8
Arms: 15 1/2 (flexed) after a workout there over 16 about 16 1/2
Chest: 40 (bird chested I know, I'm working on it)
Left Calve: 16 1/2 (left foot jumper)
Right Calve: 15 1/2
Shoulder Width: 20"
Ass: 40" my ass grows like no other lol
Height: 5'11 3/4
Heres my diet plans:
Week 1: 350g Carbs, 225-250g Protein
I'll increase carbs and protein accordingly to how my body reacts, so whenever I stop gaining I'll increase, key is to listen to my body and watch the scale and mirror. I dont want to increase to quickly and get fat, this is a gradual process. Slow but surely, its a marathon not a sprint.
I'll be bulking for 6-7 months, still havent decided. Theres a show in early July and if I bulk until March 1 that would give me about 21 weeks to come in shape for it so thats more than enough time. If I bulk until April that would give me 17 weeks to diet down for it and that too is more than enough time.
My goal is to get up around 230lbs while keeping my bodyfat under 15%, if I can get bigger while keeping my body fat in check then I'll take it, but I think 230 is relatively realistic. I have put on 30lbs since January while only increasing my bodyfat by about 2-3% so I figure if eat clean enough 230 should be obtainable while getting no higher than 15%
My diet will consist mostly of the following:
Optimum Nutrition Whey Protein
Broccolli (mostly for antioxidants)
Sure there will be other foods I eat, but these will be the main ones
Here are the supplements I'll be taking
Optimum Nutrition Whey Protein
lol, you got a big ass, just like me. your stats looks great....big arms, especially for 180 lbs. shoot i'm 6'1, 213 lbs and my arms are 16" xD
230 is huge dude. 5 lbs heavier than i'm shooting for...difference is, when i ended my last cut i weighed 10 more lbs than you. you are shooting for high goals and it sounds like you've got it all figured out. i have all the confidence in the world in you. howeverrrrr...staying below 15% and throwing on 50 lbs? not likely bro...but like i said, you've got it figured out and you're gonna listen to your body. so you might be able to do it! go for it!
Alright, heres another post, if anybody wants to catch up just go back a page and BAM all good.
Here are all my best lifts before I start bulking, nothing impressive but with this bulking phase things will improve greatly I know it.
Squat - 335x6
Front Squat - 255x5
Deadlift - 355x3 or 365x1 or 315x10 (had a back injury that haulted my progress )
BB Row - 295x5
DB Row - 120x9
Chinups - Bodyweight+35x9 (very happy with this)
Flat Db Press - 100x4
Incline Db Press - 90x5 or 85x8
Weighted Dips - 105x4
Bench Press - 195x5 (still working on this garbage lift)
Seated Db Shoulder Press - 80x6
Side Laterals - 40x8 (NO SWING!!!) or 45x10 (swing)
Upright Row - 140x5 or 6
Other Mentionable Lifts:
Close Grip Bench - 225x4
Power Shrugs - 405x8
Hang Pulls - 175x5 or 6
I dont think I missed any, with this bulk phase I cant wait to increase all these numbers, they all could use some improvement and I'm extremely excited about smashing them all muahahah!!!