IronReps: The Bulking Chronicles

[IronReps]

Evening, gents. I've decided to upload a training log here on ology. The main reason I'm doing this is so that I can have access to it wherever I'm at via my smartphone. Also, to get some outside critiques and advice. I'm doing this all natural until I feel I'm ready to take it a step further with other means.
I've been lifting on and off for about 2 years, never seriously putting any thought into my diet or routine. My aim is to put on as much mass as I can. For now, I'll be using a sort of HIT training routine- lifting for a maximum of 45 minutes every 3-4 days.
At 22 I'm 6'1 and right now I'm sitting at about 183 pounds with about 8% bf.
I've posted a pic for references. As you can see I'm a skinny fuck. Hoping to change that with some "boot to ass training". Feel free to critique me on anything.


Uploaded with ImageShack.us

 

[D-Cal]

eat, lots. Looking forward to see in the progress

 

[IronReps]

eat, lots. Looking forward to see in the progress

Thanks dude. Diet was/is my biggest weakness. Even eating under maintenance I was making big improvements in the gym, so I'm stoked to see what happens when I have a proper diet.
On a side note, I sprayed water on my keyboard after reading your avi.

 

[D-Cal]

On a side note, I sprayed water on my keyboard after reading your avi.

yeah, it's a good one haha.

On a side not though, with the HIT method, see how your body reacts to it, in my experience I never made much weight gain with HIT, worked better for cutting and strength then size. Everyone reacts different to certain training methods though, just see how it works for you

 

[IronReps]

Arms/Shoulders, 8:00 AM
Pre-workout Supp: 1 scoop JACK3D

Hammer Curl: 30x15, 55x7
BB Curl: 50x10, 90x10 (+4 negatives until failure)
EZ bar French Press: 85x10, 105x11 (+5 partial reps until failure)
Cable Press Down: 110x8, 165x15 (+6 partial reps until failure)
Lateral Raise Machine: 100x10, 170x5
Reverse Pec Deck: 110x4, 170x7

All working exercises performed until concentric failure, then did a static hold until failure, and finally negatives until failure.
Didn't lift as much as I would have liked to, but my partner is out of town for a week so I decided to lower the weight and increase the reps on some exercises.
I felt pretty good this workout and kept it short and sweet. By the time I was done I had such a huge pump.

Diet
I was swamped at work, so I had to scavenge time to eat whenever I could.
6:30 AM: 4 whole eggs
8:30 AM (post workout): 2 scoops ON Serious Mass
11:30 AM: Shit load of pasta with garlic bread (probably in the 900 calorie range)
1:30 PM: More pasta with more garlic bread
3:45 PM: Turkey sandwich, Yoplait Yogurt

Rest of the day will contain another shake, fruits, and end it all with a steak and potato.

 

[IronReps]

Chest/Back 8:00 AM
Pre-Workout Supp: 1.5 scoop JACK3D

DB Fly: 35x12, 70x7 to failure
10 second break
Inc DB Press: 50x9 to failure
Close Grip BB Press: 145x7 to failure
Behind Neck Pulldown: 100x10, 160x11 to failure
DB Shrug: 50x10, 140x12 to failure
T-Bar Row: 90x9, 145x15 to failure

Once again I couldn't push myself as hard as I wanted to because my partner is gone. Felt great on the workout though. After doing DB flys some guy asked me for my routine.
Going to take the 3 day weekend to rest up and eat. Starting on monday I'm going to start up a a tweaked version of Dorian Yates' Blood and Guts Routine. Now that I've upped my caloric intake I should be able to have a higher frequency while still getting gains.

Thanks to Deftones for getting me insanely pumped up.

 

[DaHurt]

Good log man keep it up. Never given HIT a try so I'll be eager to see how this turns out for ya.

Cheers.

 

[IronReps]

Good log man keep it up. Never given HIT a try so I'll be eager to see how this turns out for ya.

Cheers.

Thanks dude!

 

[Long_2010]

Diet
I was swamped at work, so I had to scavenge time to eat whenever I could.
6:30 AM: 4 whole eggs
8:30 AM (post workout): 2 scoops ON Serious Mass
11:30 AM: Shit load of pasta with garlic bread (probably in the 900 calorie range)
1:30 PM: More pasta with more garlic bread
3:45 PM: Turkey sandwich, Yoplait Yogurt

Rest of the day will contain another shake, fruits, and end it all with a steak and potato.

You need more protien. Get eating some meats every meal if you can.

Eat every 2.5-3 hours.

You have a good foundation to start building some mass, but its all down to how you eat, you really need to be eating alot.

Go to the diet section and go to 3J's free diet advice, work out your tdee etc and that will give you an indication of how many calories your going to need on daily basis, then add 500 -1000 more if your wanting to put size on. Split those calories over 5-7 meals throughout the whole day.

If your serrious about a good diet, you could hire 3J.

 

[IronReps]

You need more protien. Get eating some meats every meal if you can.

Eat every 2.5-3 hours.

You have a good foundation to start building some mass, but its all down to how you eat, you really need to be eating alot.

Go to the diet section and go to 3J's free diet advice, work out your tdee etc and that will give you an indication of how many calories your going to need on daily basis, then add 500 -1000 more if your wanting to put size on. Split those calories over 5-7 meals throughout the whole day.

If your serrious about a good diet, you could hire 3J.

Thanks. Right now I'm taking in between 4800-5200 calories daily, which still feels like it's a little low. I'd agree that the protein is lacking. Going to the store today and I'll buy beef and chicken in bulk.

 

[3J]

is that diet you put up more like your typical day??
cuz there isn't shit for protein in there...

can you post up a typical day?

 

[IronReps]

is that diet you put up more like your typical day??
cuz there isn't shit for protein in there...

can you post up a typical day?

It's fairly typical. Here, I'll post another typical day for reference.

Breakfast
5 whole eggs, 2 slice wheat bread, banana

Snack
1 cup oats, granny smith apple with peanut butter

Lunch
Spaghetti with 1 cup ground beef

Snack
2 scoops ON Serious Mass

Snack
4 slices of turkey, 1 slice cheese on wheat bread

Dinner
Chicken breast with potato and cheese

Snack
2 scoops ON Serious Mass

What do you think about this?

 

[3J]

doesn look like 4-5k in food man i gotta say

 

[3J]

*doesn't

have you been growining on this diet

 

[Long_2010]

Thanks. Right now I'm taking in between 4800-5200 calories daily, which still feels like it's a little low. I'd agree that the protein is lacking. Going to the store today and I'll buy beef and chicken in bulk.

At your weight you should be growing with ease on 5000 calories a day.

I think you might be counting your calories wrong.

fitday.com

go on that site aand enter your intake into there and it will give you a realistic measurement of your daily calories.

 

[3J]

dont get me wrong some people have a fast metabolism

i bulk at about 4500 calories maybe up to 5k

but im 275lbs.. lol

 

[IronReps]

doesn look like 4-5k in food man i gotta say

What I used is a calorie counter app on my phone. I think where I get the most calories from is the Serious Mass, which says it has 1600 calories per serving.

*doesn't

have you been growining on this diet

Gotta say, this is a lot more than I used to eat. Before I didn't gain weight for shit. Now it's going up very slowly.

At your weight you should be growing with ease on 5000 calories a day.

I think you might be counting your calories wrong.

fitday.com

go on that site aand enter your intake into there and it will give you a realistic measurement of your daily calories.

I might try that. Reason I use the one on my phone is because I can input it on the spot.

dont get me wrong some people have a fast metabolism

i bulk at about 4500 calories maybe up to 5k

but im 275lbs.. lol

My metabolism is inexplicably fast. I've put in my stats to get me from my current weight to 200 pounds and multiple sites have pegged me at needing 4500 calories RDI. Just to be sure, I upped it even more but it doesn't seem like enough even still.

 

[IronReps]

I know you don't want to hear this...but I wouldn't change a thing...lol

BUT, that's because I love this look Look forward to seeing your progress!

Thanks Jenner!

 

[3J]

hey bud im running a special you can sign up for 100 bucks and i guarantee you that you will gain weight weekly after i dial in your metabolism the first week or so..

just putting it out there.. regardless you look great my man!

 

[IronReps]

hey bud im running a special you can sign up for 100 bucks and i guarantee you that you will gain weight weekly after i dial in your metabolism the first week or so..

just putting it out there.. regardless you look great my man!

PMd