walt0rs journey of BULKAGE

walt0r

Basically I seem to have lost my way over the last month or so. I was sick in hospital for a week with blood poisoning and then directly after went away on holiday to the states for a massive pissup in NY, Vegas and California. Now I have ****ing repeat exams in 2 weeks. And I just strained my back last week. I'm determined to get back on track though. This time it's for real. I have to get the weight and strength up.
This time I'm going to take pics every week and post them up here to track my progress. Also, every single session I do is going up here.

Current:
23/7/07 - 6'5" - 14st 2lbs (198lbs) this morning






1st Goal:
To be 14st 10lbs (206lbs) by September 1st

I reckon this is realistic. There's no point thinking I'm going to gain 3-4lbs a week. I have to keep my goals short term and set new ones when I achieve them. Need to KEEP focused.

Hanley

Ya look pretty thick already. You'll look even betterwith more weight!

walt0r

I've a hella long way to go, I look more than I weigh alright though. Cheers, hanley.

PeakOutput

*gotta get in and out of this thread quick*

waltor how long did it take you to get into the shape you are in now..........how your looking now is more or less my "nothing- that" goal for 12-18months times(way off???)

walt0r

Monday - 23 July 07 - Home

Bench:
bar x 20
60kg x 10
88.5kg x 6
95.5kg x 5 x 2
100kg x 4 x 2

Dips:
bw x 10
+10kg x 6
+30kg x 6, 5

Standing French Press:
27kg x 10
29.5kg x 10 x 2


Short workout today. I don't wanna rush into things with my back still not right. Gonna do light squats tomorrow with my back routine.

Dragan

walt0r wrote:

I've a hella long way to go, I look more than I weigh alright though. Cheers, hanley.

Bah, the scales is a load of bollox mate, you know that. Your look good, i'm sure with some more mass you will be very impressive indeed.

walt0r

I'm 22 now and I started lifting back when I was 17. So the bones of 5 years of lifting, but I've taken breaks of as long as even 2-3 months of NO lifting. I drank a LOT in 1st year of college, pretty much and in 3rd Year again and that killed my motivation. I'd be much stronger and bigger otherwise. Alcohol is a demon!
Basically it an be achieved in a lot less 2-3 years if you work hard.

walt0r

Hey dragan, thanks a lot. I know the mirror tells the truth and not the scales. I could still do with another 20lbs though.

PeakOutput

walt0r wrote:

Basically it an be achieved in a lot less 2-3 years if you work hard.

ugggghhhhhhhh

*goes to get started*

walt0r

Tuesday 24th July 07

Squat:
bar x 20
60kg x 10
80kg x 7 x 3 (keeping it light until back is okay again, felt no pain today so happy enough)

Bent-Over Rows:
bar x 20
60kg x 10
80kg x 8
100kg x 4, 5, 4

Chins (palms faced out wide-grip, chin to bar and locking out at bottom):
bw x 9
+11kg x 5
+12.5kg x 5, 4

EZ curl (strict):
27kg x 10
42.5kg x 6, 5, 5

Seated double-bicep curl:
17.5kg x 7, 6, 5

One arm DB row:
37.5kg x 10, 9, 8 - biceps felt this...

walt0r

18:15 - Wed 25th July 07 - Home

DB Shoulder press:
15kg x 10
25kg x 10
30kg x 5 x 3

DB Snatch:
15kg x 10
25kg x 5
32.5kg x 5 x 3 on right - x 3, 4, 5 on left reps
Feckin left side is definitely weaker than right. Gotta work on it.

DB front raises:
10kg x 10
15kg x 8, 9, 7

DB lat raises:
10kg x 10
15kg x 8, 9, 10

Happy enough with this. Back didn't hurt at all on the snatches. Good overall workout.

Hanley

Is that 5 sets of 3 reps, or 5 reps 3 times?

walt0r

5 reps for 3 sets. I tend to put down reps first. Comprende? =D

Hanley

walt0r wrote:

5 reps for 3 sets. I tend to put down reps first. Comprende? =D

Ah yes. You must be Russian.

walt0r

Is that the normal way of writing it? I used to have a log on american sites and they never had a prob with it? Ehhhh so it should be 3x5 not 5x3? sets first?

Hanley

It doesn't really matter at all to be honest but the normal convention (at least in the west) is to write reps first and sets second.

Whereas in Russian literature it's sets and then reps!

walt0r

Let me introduce you to my home gym. I'm still in the process of building it, I've only had it a few months thanks to MickK.
It's small but nice and cosey.

Rack and bar:


My lovely chalk-covered bench:


Pretty olympic dumbbell:
http://i188.photobucket.com/albums/z201/davidhehir/olydb.jpg

EZ curl bar:
http://i188.photobucket.com/albums/z201/davidhehir/ezcurl.jpg

Basically this is it. My rack has grips for chinning and I can put on dip bars too. I have about 400kg of assorted plates in olympic and regular size. Building up my supply as I go along. Some more plates and another oly bar (I have two but one's broken )

Hanley

Sweet!

walt0r

It does the job. I prefer train in a real gym but in Clare there is no "real" gyms. When I get back up to galway in Sept for college I'll be back in good old galway city gym. It's the shiznit. Lots of strong guys to motivate you to lift more and plenty of weight and dumbbells to push around. Where you train hanley? Hercules or something ennit?

Hanley

Ahhh you must know Dave Foster so? And yup, Hercs is my home.

walt0r

He's the lad on the left in your squat video is he? I'd know him to see...

walt0r

BW this morning: 201lbs

gazzer

walt0r. I am going to be reading your logs with interest. The best of look with your goals. Like yourself I want to bulk up. I have been training hard since April now and have gained about 8lbs in weight.. Not much but at least it is going up. Im 175 lb now but I would love to get up to around 200lb. I am trying to get the diet side right and I am eating healthily but I know for a fact I am not eating enough as it is still a struggle for me to force the extra food down. Breakfast time seems to be the worst. I can only manage a few eggs scrambled.

Any chance you could post up what you would eat on a day when you are working out??

walt0r

Gazzer: Cool, delighted to have you on board.
Basically I don't weigh the food really anymore. I don't think you need to read too much into what you eat when you're a "hard gainer" like I am. Or at least that's what I'd like to believe I am. But you gotta eat plenty.

Because I'm studying right now I'm in a routine every day. It looks something like this and will stay the same for the next month I hope.

9-10:00pm: breakfast - bowl of porridge + chopped banana + half pint OJ - roughly 400-500cals (I'll weigh the oats tomorrow morning, I used to do that and I reckon the bowl with milk comes to 250-300cals)

11pm: USN mass fuel shake - 600 cals

2pm: go up town and get carvery lunch - beef, bacon or chicken with all the veg, mash n chips - comes to at least 1000cals (probably more like 1300cals)

between 3-4pm: another weight gainer shake (600cals)

6pm: another dinner - usually 150g pasta + 250g chicken - comes to 1200-1400cals

7pm: carb shake + gym - carb shake is ~200cals

8:30pm(or after gym): another shake - 600cals

10pm: yeo valley strawberry yoghurt - ~500cals + banana or some other bit of fruit

last night I ate a cheat meal of a goodfellas la bottega pizza - about 900 cals. I might do the same tomorrow night.
I will eat all of this food in a day, maybe not in that exact order - depends on what time I'm training or if I train at all. It's been like this for last 3-4 weeks and gaining 2-3lbs a week on it. Yes, I am gaining fat around my waist, but it's not enough to worry me. My main goal is gaining size right now and then I'll worry about bf in a few months time.

I tend to underestimate my calories so I'll eat enough. I usually am consuming 5000cals cals min a day right now

walt0r

21:00 - 26th July 07 - Home

Decided to do a light day with more reps to hit my bi's.

Bent-Over Rows:
bar x 20
60kg x 12
80kg x 8 x 3

Chins:
bw x 9, 8, 7

EZ curl:
27kg x 10 x 4

Seated Double Bicep DB Curl:
12.5kg x 8, 7, 8, 7

walt0r

BW this morning: 204lbs

walt0r

Friday 27th July 07 - Home
19:30pm

Bench:
bar x 15
60kg x 12
80kg x 8
100kg x 3 x 2
112.5kg x 2 x 2
123kg x N (1 negative rep)

Dips:
BW x 10
+10kg x 6
+32.5kg x 5 x 2 (sooo light)

Squat (ass to grass):
bar x 12
60kg x 10
80kg x 7 (felt a little sore lower right back after this, I still need to stay light)
100kg x 5 x 3

walt0r

BW this morning: 203lbs

Malteaser!

ya weighing yourself everyday???

walt0r

maybe?? what's it to ya!!! Nah, I know I should only measure my weight ever week or so, but I'm just bored in the mornings!

Malteaser!

...hmmmm, bored???...distraction from study me thinks!!! ...

walt0r

Tues 31st July 07 - Home

Bench:
bar x 20
60kg x 12
95kg x 5
107.5kg x 3, 2 (2 work sets)
107.5kg x 3, 2 (2 FAILURE sets)

Dips:
bw x 8
+10kg x 6
+35kg x 4, 4

Short enough session tonight. I been studying up in Galway at moment but came home to Ennis to get some notes I left behind and did a quick session. Gonna head back up now, and maybe go out tomorrow or Thurs night for the races. It's unreal up there at the moment! But I can't be drinking

walt0r

I've **** all time on my hands at the moment with the exams. I had one today and it went pretty well but I have 3 more next week starting Monday and I've to go on the sauce tonight so this better be quick.

Thursday 9/7/07 - 19:45 - Galway City Gym
Bench:
bar x 20
60kg x 12
80kg x 8
105kg x 5 (easy)
110kg x 3 x 2
110kg x 2
had a good few drinks last night so this must account for my pooh benching. Still better than last heavy session slightly though.

Dips:
bw x 10
+20kg x 5
+35kg x 3 x 2

Standing french press:
27kg x 10
37kg x 10 x 2

walt0r

First day back training in a few weeks. The exams ****ed me up all I could do was get a few bench sessions in. I'm gonna get back on track now for the next month, college starts in two weeks though so it's gonna be tough to fit those sessions and study in as well!
In all seriousness I am going to cut down on the drinking this year. It's definitely hindering my size and most certainly my strength gains, and also getting me in a lot of trouble. A lot of ****ing trouble.

So first day back training "properly" in about two weeks went as follows...

Home - Friday 17/8/07

Bench:
bar x 20
60kg x 10
80kg x 7
100kg x 3 x 2
115kg x 2 (new home PB)
115kg x 1

Dips:
bw x 10
+10kg x 6
+32.5kg x 5 x 2

Squat:
bar x 12
60kg x 10
80kg x 7
100kg x 5 x 3
back felt a little sore during last reps of last set here, but it's not sore at all right now, I think I stopped in time. Gotta be really careful...

walt0r

Considering starting the sheiko program. It looks hella intense. Fair play to Hanley and Trib they kickin' ass right now. I've two weeks here at home before I start back in college, so I might get started on sheiko beginner program this Monday and see how I get on.

agentgreen

How much did it cost you to kit out you home with all that gear, if you don't mind me asking?

walt0r

I can't remember exact figures but not as much as you'd think really. Mickk hooked me up with almost everything. Rack was 500e roughly, that was the most expensive bit. Bench, bars (2 oly and ez curl), oly dumbells, etc all came to about 400 as well I think. I've spent a couple of grand in total on the room. To be honest I really can't put figures on them right now.Talk to him about it if you're interested but I'm not sure if he's still selling the stuff.

agentgreen

walt0r wrote:

I can't remember exact figures but not as much as you'd think really. Mickk hooked me up with almost everything. Rack was 500e roughly, that was the most expensive bit. Bench, bars (2 oly and ez curl), oly dumbells, etc all came to about 400 as well I think. I've spent a couple of grand in total on the room. To be honest I really can't put figures on them right now.Talk to him about it if you're interested but I'm not sure if he's still selling the stuff.

Cool, thanks. Does that include weights? Room looks savage anyway, wouldn't mind it myself.

walt0r

Nah the weights would be extra. I find it well handy to be able to train (especially during summer) at home, no good gyms around my area at all. I'll miss it when I head back to college in 2 weeks, gotta head back to crowded galway city gym, although training with others does have its benefits

walt0r

1800 - Wed 22/8/07 - Home

Straight-legged deadlift: (light)
bar x 20
60kg x 5 x 3
70kg x 5 x 2

Good-mornings:
bar x 15
30kg x 5 x 2
40kg x 5 x 2

Military press:
bar x 15
40kg x 5
50kg x 5 x 3
52.5kg x 5 x 2

Short workout. I'm just back from England, and wasn't back until 9am this morning, travelling all night so am wrecked. Tomorrow I'll get some squats done...

walt0r

1800 - 23/8/07

Bent-over rows:
bar x 15
60kg x 10
80kg x 8
90kg x 5 x 3

Chins:
bw x 8
+10kg x 5
+16.25kg x 4, 5, 4

EZ curl:
27kg x 10
45kg x 5 x 3

Seated double DB curls:
15kg x 6, 5, 4

Reverse ez curl:
27kg x 10, 10, 8, 7


Decided to lower the weight a few kg on my bent-over rows in order to improve my form. I don't want to be doing any cheating as it could impact on my back. Good mornings yesterday seem to have helped my back a lot, hadn't really any pain today. Squats tomorrow...

walt0r

Diet today:

1000: bowl porridge + banana + glass oj ~ 500cals
1330: carvery lunch - beef, potatoes, carrots, etc ~ 1200cals estimation
1500: shake ~ 600cals
1800: trained
1930: 400g breaded chicken + 130g pasta + glass millk ~ 800cals
2230: cheese + bacon sandwich (100g bacon + 4 slices white bread) ~ 500cals
2330: shake ~ 600cals

walt0r

1830 - Friday 24/8/07 - Home

Bench:
bar x 20
60kg x 12
80kg x 10
110kg x 3 x 2
125kg x fail - lol - miserable

Dips:
bw x 10
10kg x 8
35kg x 4, 5, 4

French press:
27kg x 10
37kg x 8 x 3

Squat:
bar x 15
60kg x 10
80kg x 8
105kg x 5 x 3 - staying light...no back pain at all.

Basically the bench was a joke. I should have got 125kg x 1. I mean I would put 100e on it that I'd get it in a proper gym. Honest to god, it felt like 130+ when I was lifting it. I know somethings up when I lift at home, maybe it's psychological.

walt0r

1845 - Wed 29/8/07 - Home

Bent-Over Rows:
bar x 20
60kg x 10
80kg x 8
92.5kg x 5 x 3

Chins:
bw x 10
+10kg x 6
+17.5kg x 4, 5, 5

Ez curl:
47kg x 5, 4, 5

Seated double db curls:
15kg x 8, 7, 6

One-arm DB Row:
37.5kg x 8, 7

PeakOutput

hey man any chance you can link a video of what you mean by bent over rows? i think iv got the wrong picture in my head of what they are

walt0r

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html - something like this mah brodda

PeakOutput

walt0r wrote:

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html - something like this mah brodda

cheers i wasnt too far off jsut couldnt picture how to do them with a barbell

walt0r

no bother

walt0r

2100 - Thurs 30/8/07 - Home

Military press:
bar x 20
30kg x 10
40kg x 10
55kg x 5 x 3

Seated lateral raises:
10kg x 12 x 3

Front raises:
10kg x 10
15kg x 8, 7, 7

Just a short workout. Pretty late to be at it but was busy all day. Shoulders needed a little bit of a pump. Back is a bit sore at the moment goign for physio tomorrow evening. These ligaments are niggling me.

Vegeta

just a word or warning about home and gym lifting

The weights I have at home are a bit strange as going by the numbers on the weights I only squat 85kg but if I measure the weight by dead lifting it and stepping on the scales its just shy of 90kg

walt0r

I'd bet on it. I reckon that my weights are slightly heavier than they seem. My numbers will increase next week when I get back to Galway to a real gym, timeS!