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  1. #1
    M&S Elite Member Stevo985's Avatar
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    Default Shut the Bulk Up!

    Right guys,

    new gym, new routine, new diet, new journal!

    As followers of my old journal (so probably 2 people ) will know, I have been on a cut for the past 12 weeks.
    Got myself down from just under 20% bodyfat to around 16-17%

    So my aim now is to bulk until January or February (depending on how much fat I manage to keep off) and then go on another cut in anticipation of next summer.

    So I've upped my diet by 800 calories (so now at +300 calories per day).

    And thanks to some advice and loads of great info from Squatzilla, I'm moving onto the Madcow 5x5 routine to build some strength and mass.

    I'll post a picture as a starting point when I get a chance.

    But starting stats are
    Weight: 212 lbs
    Body fat: 17%*
    LBM: 175lbs
    Fat: 36lbs

    *I've put 17%. My bodyfat tends to fluctuate between a 15mm caliper measurement and a 16mm measurement. According to my chart, 15mm=16.2% and 16mm=18.1%. So I've chosen 17 as a midpoint.

    Really looking forward to adding some size, and already enjoyed my first 5x5 session last night, detailed in the next post.

    Onwards and Upwards!
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  2. #2
    M&S Elite Member Stevo985's Avatar
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    Monday 3rd Sep 2012

    First 5x5 Session

    5 minutes warm up on the stationary Bike

    Squat
    100lbs x 5
    123x5
    148x5
    172x5
    198x5

    Bench
    69lbs x 5
    87x5
    104x5
    121x5
    138x5


    Row
    71lbs x 5
    89x5
    107x5
    125x5
    143x5

    Good Mornings
    40kg x 15
    40x15

    Decline Sit Ups
    4 sets of 20

    Notes: Good first session. Bench and Row were below my PB (as expected with the 5x5 until about week 4 or 5) so they were fairly easy.
    I think I've overshot the squat calculations. The last set was really hard. So I think I need to dial that back a bit before the next session.
    Gone for Good Mornings as there's nowhere suitable for Hypers in the gym so hopefully that will suffice to work the lower back and hammys.

    Overall a promising session, but time will tell once we start getting heavier!
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  3. #3
    M&S Elite Member Stevo985's Avatar
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    Default

    Played 5 aside footy afterwards as well, which was tough!

    I'm probably going to limit my cardio to whatever I do playing football. So 2 or 3 times a week, some more intense than others.

    I'll limit cardio in the gym to a gentle warm up/warm down until I start seeing how I'm progressing. Then I can start adding some if my bodyfat's going up more than I'd like, or leave it as it is.
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  4. #4
    Seasoned M&S Veteran hunterace's Avatar
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    New journal ! Change your info from cutting to bulking Great workout!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  5. #5
    M&S Elite Member Stevo985's Avatar
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    Thanks mate!

    And details changed
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  6. #6
    Gainz Train Conductor Squatzilla's Avatar
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    Woop Woop another Mad Cow convert! Nice work mate but if you bulking take it easy with the footy ( I know I know easier said then done its a passion SIGH) especially on lift days otherwise down th elnie you gonna blow,tear ,stretch something lol! Overall good conservative start bro! dont be put off by early days syndrome the gains will come as the bar gets meatier. Make sure you are eating in accordance to the mammoth lifting you will be attempting
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  7. #7
    Regular Poster Twisty's Avatar
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    Hey Stevo goodluck, Im interested in how you do the BF caliper measurement. I use the 4-fold and 7-fold method. Cheers

  8. #8
    M&S Elite Member Stevo985's Avatar
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    Quote Originally Posted by Squatzilla
    Woop Woop another Mad Cow convert! Nice work mate but if you bulking take it easy with the footy ( I know I know easier said then done its a passion SIGH) especially on lift days otherwise down th elnie you gonna blow,tear ,stretch something lol! Overall good conservative start bro! dont be put off by early days syndrome the gains will come as the bar gets meatier. Make sure you are eating in accordance to the mammoth lifting you will be attempting
    Cheers mate!

    Yeah the footy will be taken easier. I'm still probably going to be doing two 5-aside games a week, but I'm going to cut out most cardio in the gym (except for light warm up/warm down).
    But the proper season has started so weekend football now involves me being stuck in nets, so that doesn't really count as cardio
    So I should be fine. I'll just use the scales/calipers as a judge. If I'm not making the gains I'll eat more or play footy less.

    Haven't sorted the diet yet. I have been eating more this week but haven't worked it out properly yet. Think I'm going to shift to IF, just need to figure out macros and stuff. Jump over to the IF thread in the "Burning Fat" forum if you want to see them.
    But from next week, one way or another, I'll be hoovering up those calories
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  9. #9
    M&S Elite Member Stevo985's Avatar
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    Quote Originally Posted by Twisty View Post
    Hey Stevo goodluck, Im interested in how you do the BF caliper measurement. I use the 4-fold and 7-fold method. Cheers
    Thanks mate.

    How I measure, I basically measure the same spot, more or less, each time. It's just above the hip to the side of the belly.
    That's where the calipers I got suggested I take it from. I guess as long as I'm consistent it'll show progress anyway.

    Then I take 4 or 5 measurements and take an average, more or less. Only ever fluctuates by a mm here and there, and sometimes not at all.

    Then I have a conversion chart which converts the measurement in mm to the measurement in bf%
    This is where it gets vague, in my opinion.
    My chart says 14-15 mm = 16.2% body fat. But 16-17 mm = 18.1% body fat (from memory. Something like that anyway)
    So I'm fluctuating between 15mm and 16mm at the moment which is a jump of nearly 2%.
    Plus, if I'd been the same measurement 6 months ago when I was 25, that would apparently make me about 15%

    So It's a bit vague.

    Main thing I focus on is progression. As long as that mm measurement was coming down (it was just over 20mm when I started my old log) then I was happy. I didn't focus on the % figure too much. It's all about the mirror.

    Obviously that's now going to start creeping up again (which stresses me out to be honest, but I need to get over that!)
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  10. #10
    Seasoned M&S Veteran hunterace's Avatar
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    Along with your measurements, use the scale and mirror. I used calipers in the past and I was horrible at getting the readings. Now I just use a simple equation using scale weight and gut measurement, for a basic idea of body fat%. It's not exact, but it's just as close as any other method.
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  11. #11
    M&S Elite Member Stevo985's Avatar
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    Yeah I agree. Mirror is the most important thing.

    Or rather, progress pics in fact are even better. I find what I'm looking at in the mirror can change depending on what's in my head, if that makes sense.

    Progress pics show exactly how far you've come.
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  12. #12
    Frequent Poster RobmoriRB's Avatar
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    solid work out and subbed
    Goal
    Bench: 400
    DL:500
    Squat: 500

  13. #13
    Regular Poster Twisty's Avatar
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    Quote Originally Posted by Stevo985 View Post
    Thanks mate.

    How I measure, I basically measure the same spot, more or less, each time. It's just above the hip to the side of the belly.
    That's where the calipers I got suggested I take it from. I guess as long as I'm consistent it'll show progress anyway.

    Then I take 4 or 5 measurements and take an average, more or less. Only ever fluctuates by a mm here and there, and sometimes not at all.

    Then I have a conversion chart which converts the measurement in mm to the measurement in bf%
    This is where it gets vague, in my opinion.
    My chart says 14-15 mm = 16.2% body fat. But 16-17 mm = 18.1% body fat (from memory. Something like that anyway)
    So I'm fluctuating between 15mm and 16mm at the moment which is a jump of nearly 2%.
    Plus, if I'd been the same measurement 6 months ago when I was 25, that would apparently make me about 15%

    So It's a bit vague.

    Main thing I focus on is progression. As long as that mm measurement was coming down (it was just over 20mm when I started my old log) then I was happy. I didn't focus on the % figure too much. It's all about the mirror.

    Obviously that's now going to start creeping up again (which stresses me out to be honest, but I need to get over that!)
    Sounds good going to borrow your method, measure the super iliac crest in conjunction with the mirror. Because my bf fluctuates depending on my wifes mood when measuring.

  14. #14
    M&S Elite Member Stevo985's Avatar
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    Tonight's session

    10 minutes light cardio (stationary bike)

    5x5 (Started listing things in lbs but I'm switching back to kg as it's easier)

    Squat
    42kg x 5
    52x5
    62x5
    62x5

    Incline Bench Press
    39x5
    47x5
    55x5
    63x5

    Deadlift
    73kg x 5
    87x5
    102x5
    117x5

    Accessories:
    Pullups: Bodyweight x7, x5, x4
    Weighted Situps: 10kg x 25, x25

    Notes: Decent session. Deadlifts worked up a sweat but fairly comfortable. Everything else still feels a bit easy at this stage. Kind of frustrating as I want to lift heavier but know I need to stick to it and the heavier weights will come.
    Enjoyed it, loving the new gym. it's all good!
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  15. #15
    Seasoned M&S Veteran hunterace's Avatar
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    Great workout Stevo! Switching back to kg..... Booooooo
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  16. #16
    FEAR NO BARBELL EliteDreams's Avatar
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    Great work man,have fun bulking!
    ANTI FAILURE

  17. #17
    M&S Elite Member Stevo985's Avatar
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    Thanks guys! Much appreciated

    Will have to do Friday's workout tonight as I'm off on a hike/orienteering sort of thing with work in Wales this weekend and we're leaving straight after work tomorrow.
    Not ideal but yesterday's session was fairly relaxed so I should be ok tonight.
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  18. #18
    Regular Poster Twisty's Avatar
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    Nice deadlifts, at what weight would you start using a belt?

  19. #19
    Gainz Train Conductor Squatzilla's Avatar
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    Nice work on your mid week session bud! Stay patient early days is all about finding your feet, your body learning the lifts. Optimal CNS condtioning to the full ROM's

    one question does the total weight (in KG) that you post up, include/factor the Bar bell weight as well?

    Also enjoy plodding through them welsh hills on Friday!
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  20. #20
    M&S Elite Member Stevo985's Avatar
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    No idea to be honest, mate.

    I've never used one before, and in truth I don't even really know what it is they do!
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  21. #21
    M&S Elite Member Stevo985's Avatar
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    Quote Originally Posted by Squatzilla View Post
    Nice work on your mid week session bud! Stay patient early days is all about finding your feet, your body learning the lifts. Optimal CNS condtioning to the full ROM's

    one question does the total weight (in KG) that you post up, include/factor the Bar bell weight as well?

    Also enjoy plodding through them welsh hills on Friday!
    Oops, missed this post before I replied to Twisty's

    Total weight includes the BB. Actually threw me off at first as the new gym only has 10kg BBs so on my first day there last week (when I was still just seeing if my 5RMs were about where they were before my holiday) I thought I'd randomly got stronger, before I realised

    Another point, the BBs are a bit thinner as well than the 20kg ones which I found made the deadlifts a bit easier. Dunno if that's a preference thing, but something I noticed. Easier to keep a grip on it.

    Incidentally, the mate who goes to the same gym did deadlifts with me yesterday. He'd never done them before and has rarely been to the gym before and was repping out the 117kg with me! I was suitably impressed and I made sure his form was bang on too. Not bad for a first time lifter (although he does weigh about 110kg)
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  22. #22
    M&S Elite Member Stevo985's Avatar
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    As mentioned, I had to do my "Friday" session last night as I'm off to Wales this afternoon.

    Thurs 6/9/12 - End of Week 5x5

    10 minutes light cardio warm up (Stationary Bike)

    Squat
    42.5kg x 5
    52.5x5
    62.5x5
    72.5x5
    85x3
    62.5x8

    Bench
    30kg x 5
    40x5
    45x5
    55x5
    65x3
    45x8

    Bent Over Row
    32.5kg x 5
    40x5
    50x5
    57.5x5
    67.5x3
    50x8

    Accessories:

    Dips
    Bodyweight x 10, x8, x8

    DB Bicep Curls
    16kg x 8
    14x8
    14x6


    Notes: Really good session. Quads were a bit painful during the squats, probably because I was on two workouts in a row, but unavoidable. The 8 reps at the end were really great. Felt the burn big time. I can see those being a monster set going forward.
    Bench is still relatively easy at this stage.
    I really felt the rows in my lower back. It hurt. Not in a bad way, as in I wasn't damaging myself, I just could really feel it there.

    Other good thing was the Chest Dips. In my old gym the bars to do dips were quite narrow, and were parallel so I couldn't make my grip any wider.
    At my new gym they get gradually wider so I could grip wider and MAN did it hit the chest more. Meant I got more good reps out and could really really feel it in the chest. Really pleased with those.

    Enjoying the new routine, 1 week in.
    Now for a 30 mile hike around Wales tomorrow for a nice change of pace
    Last edited by Stevo985; 09-07-2012 at 05:14 AM.
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  23. #23
    Frequent Poster RobmoriRB's Avatar
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    solid work out mate, keep it up and dont stop........have fun in Wales
    Goal
    Bench: 400
    DL:500
    Squat: 500

  24. #24
    M&S Elite Member Stevo985's Avatar
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    Quote Originally Posted by RobmoriRB View Post
    solid work out mate, keep it up and dont stop........have fun in Wales

    Cheers mate!
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  25. #25
    Strong Peach GaPeach's Avatar
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    I know I'm late... but I'm in for the new journal!
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

 

 

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