Hey Brothers I am pretty new at Bulk Muscle and thought I need to make a log for my self Starting this monday.
Just some info I am 16 years old and have been lifting for a year, I am new in this game and want all the tips you can give. My goal is to gain as much mass as possible. My gym is old school no cables no fancy machines only free weights, but it gets the job done, plus its only 10 dollars a month and its walking distance. I supplement with muscletech, currently I am taking Nitro-Tech, Cell-Tech, Gakic, Creakic, and Leukic and plan to include Anator P-70 very soon. Wish me luck Brothers on putting as much fucking mass as I can.

The Animals stats and goals
Weight: 180 pounds
Height: 5'8
Biceps: 15 inches
Chest: 43.5 inches
Shoulders: 51 inches
Forearms: 12 inches
Quads: 24 inches
Calves: 15.5 (Curse my genetics I want cows)

Short term goals: Gain 15 pounds of muscle in 10-12 weeks. Get my six pack back.

Long term goals: Weight 235 pounds at 8-10 percent bodyfat. Compete in a bodybuilding show.

Break down your short term goal down into two stages because its pretty much impossible to gain that much weight in that time AND lose bodyfat to get your six pack back. It does depend on what your current bf% is though, because it is possible to just put on muscle so you keep the same amount of fat and as a result your bf% decreases...

ANIMAL!! ANIMAL!! ANIMAL!!

nothing wrong with these stats at 16, well done. only another 55lbs to your goal! it's definitely achievable

Its Monday time to start my log Brothers heres a few pics of my gym. Its real old school.

Its Monday time to start my log Brothers heres a few pics of my gym. Its real small & old school.

is there an echo in the building?

sure looks old, are there enough plates and dumbells?

Most of the time but when it gets packed I have to wait its so fucking annoying. But I love it. It reminds me of the Arnold, Lou, Franco, days bodybuilding immortals.

Monday is my Chest and Bicep day. I throw in Forarms now and then.

:Warm Up:
Alternating Dumbbell Curls
20 Pounds x 10 Reps
20 Pounds x 20 Reps

Overhead Extension
30 Pounds x 20 Reps
30 Pounds x 20 Reps

Flat Bench Press
115 Pounds x 10 Reps
115 Pounds x 10 Reps

:Chest:
Flat Bench Press
135 Pounds x 10 Reps
145 Pounds x 10 Reps
155 Pounds x 10 Reps
155 Pounds x 10 Reps
155 Pounds x 9 Reps
165 Pounds x 8 Reps

Flat Dumbbell Flye
45 Pounds x 10 Reps
45 Pounds x 10 Reps
45 Pounds x 10 Reps
45 Pounds x 9 Reps

Incline Bench Press
120 Pounds x 10 Reps
120 Pounds x 10 Reps
120 Pounds x 8 Reps
120 Pounds x 7 Reps

Flat Dumbbell Press
45 Pounds x 10 Reps
45 Pounds x 10 Reps
45 Pounds x 9 Reps
45 Pounds x 6 Reps (My left tricep died on me.)

Decline Bench Press
135 Pounds x 8 Reps

:Biceps:
Standing Alternating Dumbbell Curls
25 Pounds x 10 Reps
35 Pounds x 10 Reps
35 Pounds x 10 Reps
35 Pounds x 5 Reps
30 Pounds x 10 Reps

Standing Barbell Curls
65 Pounds x 10 Reps
70 Pounds x 10 Reps
70 Pounds x 8 Reps
65 Pounds x 8 Reps
50 Pounds x 15 Reps

Concentrated E-Z Bar Preacher Curls
40 Pounds x 10 Reps
40 Pounds x 10 Reps
40 Pounds x 10 Reps
40 Pounds x 7 Reps

:Forearms:
Reverse Barbell Curls
55 Pounds x 10 Reps
55 Pounds x 10 Reps
55 Pounds x 8 Reps

Standing Dumbbell Hammer Curls
30 Pounds x 10 Reps
30 Pounds x 10 Reps
30 Pounds x 10 Reps
30 Pounds x 10 Reps

Barbell Wrist Curls
50 Pounds x 12 Reps
50 Pounds x 10 Reps
80 Pounds x 5 Reps

Thats my Chest and Bicep Day for you. Anything I should address or is it good.
The scale said I was 178 pounds today what a bitch I want to get bigger!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

er

enough sets?

Todays workout was good considering I cant feel my Biceps. I joged Two miles after my workout. Muscletech really gives you the energy to lift. Plus I got a new CD that gets me so fucking pumped its old but its good, Its called Waking the Fallen by Avenged Sevenfold.

Animal,

"old" school gyms are the best.. and so is "old" music.. in fact lots of things "old" are great!

Ok, sorry...good job on the lifting

Today is Back day I hate that fucking body part its so hard to train to me. I really have a hard time on the grip since i've just started to train this body part 2 weeks ago. I often train it twice on this day your going to think I am crazy when you see how many sets I do.

:Warm Up:
Dumbbell Rows
30 Pounds x 20 Reps
30 Pounds x 20 Reps

:Back:
Deadlifts
135 Pounds x 10 Reps
185 Pounds x 10 Reps
205 Pounds x 8 Reps
225 Pounds x 3 Reps (Fucking Grip)
185 Pounds x 8 Reps
185 Pounds x 5 Reps (Cant feel hands)
135 Pounds x 10 Reps
135 Pounds x 7 Reps

Bent-Over Barbell Rows
120 Pounds x 10 Reps
100 Pounds x 10 Reps
100 Pounds x 10 Reps

Reverse Bent-Over Barbell Rows
100 Pounds x 12 Reps
100 Pounds x 10 Reps

Seated Machine Rows
100 Pounds x 8 Reps
90 Pounds x 10 Reps
90 Pounds x 10 Reps
90 Pounds x 4 Reps (Some fine ass girl bent over in front of me. Lost focus & droped weight.)

Dumbbell Rows
60 Pounds x 10 Reps
50 Pounds x 10 Reps
50 Pounds x 10 Reps
50 Pounds x 10 Reps
50 Pounds x 10 Reps

Machine Front Pulldowns
140 Pounds x 10 Reps
140 Pounds x 9 Reps
120 Pounds x 10 Reps (My Grip is fried had to lower weight.)
120 Pounds x 8 Reps
120 Pounds x 10 Reps

Deadlifts (Yes more Deadlifts thats why I am The Animal. Not much weight though.)
100 Pounds x 10 Reps
150 Pounds x 10 Reps
170 Pounds x 5 Reps
150 Pounds x 5 Reps

:Calves:
Standing Calf Raise
180 Pounds x 15 Reps
270 Pounds x 15 Reps
360 Pounds x 6 Reps
270 Pounds x 20 Reps
270 Pounds x 10 Reps

:ABs:
AB Machine
75 Pounds x 10 Reps
75 Pounds x 20 Reps
75 Pounds x 20 Reps
75 Pounds x 10 Reps

Thats my Back Routine I plan on lowering my sets on Deadlifts. Does anyone use straps do you think I should use them for heavy Deadlifts.

I don't use straps for deadlifts, though after my calluses get ripped off from doing deads, i wish i did.

only a couple of guys i know use them, but in weights of 400+

Ur right I just got to suck it up. I'll train forearms more intencely and on Saturday I plan on includeing a Grip training routine.

I just got done Joging 2 miles and bike riding a mile. I feel good!

for sure, way too many

sometimes less=more

Today is an off day for me but i'm going to train. But today i'm going to take Tuffs and Sponges advice and go fewer sets. i'll let you know how it feels.

or even better, have the day off!

one thing i noticed is that i only grow when i have rest days

I dont like taking days off. Plus its summer i'm at home all day might as well do something.

watch some tv, invest in the sharemarket.. heaps to do!!

Today was an intresting day for The Animal I went to the Gym at 12:00 and tried training the tipical bodybuilder style, but it wasent happening for me and left early. Later that day I was at my buddys house and felt like shit for not pushing my self. I went back to the Gym at 6:45 and Fucked the weights up. When I was finished with my lifts this guy named Sam asked if I can work out AB's with him I said what the hell might as well. We were on the AB machine doing 50 pounds for 50 reps. Our plan was to do three sets of this but the head staff member said your not going to build AB's doing that and asked if we really wanted to build AB's. Me and Sam looked at each other and replied hell yes what you got for us. This guys name was Mak he put us through the toughest AB routine of our life. I was seeing little white dots by the time we were done, I thought this only happends on Leg day. I call him Coach Mak now and he says that he will train my AB's on Mondays, Wednesdays and Fridays. I got my first Mentor and its on a body part I have problems with. I used to use heavy weights on my AB routines but I learned that no weights are required to blast the shit out of your AB's.

Like I said today is tipicly my off day, So today I worked out the three last muscles I worked out. They were Chest, Biceps and Back.

(Morning Workout)
:Warm Up:
Standing Alternating Dumbbell Curls
20 Pounds x 20 Reps
20 Pounds x 20 Reps

Over-Head Dumbbell Extension
30 Pounds x 20 Reps
30 Pounds x 20 Reps

:Chest:
Flat Bench Press
155 Pounds x 10 Reps
155 Pounds x 10 Reps
145 Pounds x 10 Reps
135 Pounds x 10 Reps
135 Pounds x 10 Reps

Flat Dumbbell Press
50 Pounds x 12 Reps
50 Pounds x 10 Reps
50 Pounds x 10 Reps
50 Pounds x 10 Reps

:Biceps:
Standing Alternating Dumbbell Curls
35 Pounds x 10 Reps
35 Pounds x 10 Reps
35 Pounds x 8 Reps

:Back:
Machine Wide-Grip Pulldowns
140 Pounds x 12 Reps
140 Pounds x 10 Reps
140 Pounds x 10 Reps

:AB's:
AB Machine
75 Pounds x 15 Reps
75 Pounds x 15 Reps

(Evening Workout)
:Warm up:
Standing Alternating Dumbbell Curls
20 Pounds x 20 Reps
20 Pounds x 20 Reps

Over-Head Dumbbell Extension
30 Pounds x 20 Reps
30 Pounds x 20 Reps

:Chest:
Flat Bench Press
135 Pounds x 10 Reps
155 Pounds x 10 Reps
155 Pounds x 10 Reps
155 Pounds x 8 Reps
155 Pounds x 7 Reps
155 Pounds x 5 Reps
135 Pounds x 8 Reps
135 Pounds x 6 Reps

Flat Dumbbell Press
50 Pounds x 12 Reps
50 Pounds x 10 Reps
50 Pounds x 10 Reps
50 Pounds x 10 Reps
50 Pounds x 8 Reps
50 Pounds x 10 Reps

:Biceps:
Standing Alternating Dumbbell Curls
35 Pounds x 10 Reps
35 Pounds x 10 Reps
35 Pounds x 10 Reps
30 Pounds x 10 Reps
30 Pounds x 10 Reps

:Back:
Wide-Grip Pulldowns
160 Pounds x 9 Reps
160 Pounds x 8 Reps
140 Pounds x 12 Reps
140 Pounds x 9 Reps
140 Pounds x 8 Reps

:AB's:
AB Machine
50 Pounds x 50 Reps

Coach Mak's AB Routine (Very intence if your weak at heart you wont finish his routine)
It's hard to describe the Exercises but it includes a bench at all times and theres a lot of leg lifting and some crunching but mostly leg lifting. I did about eight sets and every set was a different exercise. I dident Know there were so many different exercises for AB's.

Today was crazy and I feel like a Ape punched me in my stomach 500 times. Tommorow I look forward to being extremly sore. I am going to train with coach Mak for those three days out of the week. He said his routine is 98% Guarented to give me a six pack by six months if I diet right he said. I look forward to that as well.


Hey Tuff or Sponge or who ever why doesnt my personal Image pop out under my user name like your guys do? I have a pic selected but its not showing.

that's your personal photo, put it under avatar and all will be right.

also, less fucking sets, jesus.

you're not going to gain a thing, you know.

go to my controls at the top and do what mark said

Ok! Ok! man sorry for doing everything wrong. The high number of sets will decrease a little I promise. When I started lifting I thought more was good do more and you will gain more, I'm used to doing a lot of sets and will work on it. As for rest days I get plenty of them I just felt like lifting today is that so wrong? Plus if I dident go today I wouldent of met Coach Mak and his incredible AB routine.

Since Coach Mak is training me on Mondays, Wednesdays and Fridays it kind of interferes with my Split so I was thinking of changeing it. What you guys think?

(Current Split)
Monday:Chest/Biceps/Forearms
Tuesday:Back/Calves/AB's
Wednesday:Off
Thursday:Shoulders/Triceps/Forearms
Friday:Legs/Calves/AB's
Saturday:Off (Grip Routine)
Sunday:Off

(New Split)
Monday:Chest/Biceps/Forearms/AB's
Tuesday:Back/Calves
Wednesday:Shoulders/Triceps/Forearms/AB's
Thursday:Off
Friday:Legs/Calves/AB's
Saturday:Off (Grip Routine)
Sunday:Off

I'm going to switch next week. You see I normally get three days off thats more then good, but its summer time so its more like two days off. When school starts that will change.

I know a lot of you use Steriods or have but is it the same everywere when it comes to what the community thinks about useing them?

In my community if you use Steriods your a failure your scum your worse then people who sniff crack.
How good do Anabolic Steriods work anyway?

what about volume? I think you were overdoing it..

I know at the time it doesent feel like over training but I am so sore today that I have no choice to take today off.

less is more

No they pushed there bodys to the extremes and they wouldent grow normally anymore so they found a way to win at all costs. Ok I'm starting to get it. If I stoped growing fuck yea I would want those Steriods!

but since you're only 16 you don't need to even think about them for years to come!

Man today I went to visit a few friends I havent seen in a while. They said man your chest is huge I took off my shirt and they said it competes with Arnold. I laughed since my chest is no were near that massive. But I got to admit my chest is my best muscle I went from a 37 inch chest to a 43.5 inch chest in a year. I've been useing Thermo Shred for three days and it ripped up my back I've just started to train my back three weeks ago and I'm seeing amazing results. Maybe it will respond like my chest. Genetics you hate them and you love them. Now if only my Calfs responded like that.

Good work! You can be inspired by me as long as you want!

Yesterday I got Pumping Iron it was a tight ass video. I cant believe Franco was only 185 pounds he looks more like 210 pounds. This video got me pumped. Today I worked my Shoulders and a little bit of Triceps. I got a question for everyone and dont laugh but what is that muscle under your arm pit called the one that pops out to the side? Because mines are huge and people ask what they are and how do you work them out. Thats a other question how do you work them out? I never had to they just grow on there own.

:Warm Up:
Standing Alternating Dumbbell Curl
25 Pounds x 10 Reps
25 Pounds x 10 Reps

Overhead Dumbbell Extension
30 Pounds x 10 Reps
30 Pounds x 10 Reps

Dumbbell Overhead Press
25 Pounds x 10 Reps
25 Pounds x 10 Reps

:Shoulders:
Standing Barbell Overhead Press
100 Pounds x 12 Reps
100 Pounds x 10 Reps
100 Pounds x 10 Reps
100 Pounds x 8 Reps
95 Pounds x 10 Reps
95 Pounds x 10 Reps
95 Pounds x 7 Reps

Standing Dumbbell Lateral Raise
25 Pounds x 10 Reps
20 Pounds x 12 Reps
20 Pounds x 12 Reps
20 Pounds x 12 Reps
20 Pounds x 12 Reps

Dumbbell Shrugs (Nice & Slow)
60 Pounds x 15 Reps
60 Pounds x 15 Reps
60 Pounds x 15 Reps
60 Pounds x 15 Reps
60 Pounds x 15 Reps

Standing Front Dumbbell Raise
25 Pounds x 10 Reps
25 Pounds x 10 Reps
25 Pounds x 10 Reps
25 Pounds x 10 Reps

Bent-Over Dumbbell Lateral Raise
45 Pounds x 12 Reps
45 Pounds x 10 Reps
45 Pounds x 10 Reps
45 Pounds x 8 Reps
45 Pounds x 7 Reps

:Triceps:
Close-Grip Bench Press
135 Pounds x 10 Reps
185 Pounds x 3 Reps (The Pump I had after this incredible! )
135 Pounds x 10 Reps

Overhead Dumbbell Extension (Drop Sets)
50 Pounds x 10 Reps
50 Pounds x 8 Reps
45 Pounds x 10 Reps
45 Pounds x 7 Reps
30 Pounds x 10 Reps
30 Pounds x 10 Reps

That was todays workout but I'm going back to the Gym to work my AB's with coach Mak.

close grip bench press is a good one, it's a bitch to throw around 185.

i've tried it, didn't like it, but it is good for you.

I know Mark it hurts like a bitch but I wanted my Triceps exhausted for the dumbbell extensions. On the third rep I thought I was going to drop the weight my triceps felt like they were going to cramp up.

I went to the Gym again and worked AB's with coach Mak it wasent as intence as last time but a good work out never the less. I also joged a mile and a half.

i may have to start doing it again, but it is a bitch.

if you keep going back to the gym and doing more and more stuff you're going to have to eat more and take a little off the next time you go to the gym.

I am well aware of that. Currently I eat 3,500-4,000 Calories a day I dont keep track of Carbs or Fats but I stay away from bad food. I eat the same shit every day except dinner I eat whatever my mom gives me. I also drink one cup of coke a day for the caffine. The only thing I keep track of is my Protein intake its at 200 grams a day. I also drink 185-220 ounces a day of water. I piss constantly.

yeah.

so you're drinking about a gallon and a half a day. it's good.

I don't drink sodas anymore, unless I'm at a place where it's just easier to grab a can.

I love soda i'm grumpy if I dont get a little bit. I dont think a cup a day will hurt.

Today was leg day but I dont think I pushed my self enough next time will be different. I did a bit of Triceps too.

:Legs:
Squat
135 Pounds x 15 Reps
185 Pounds x 10 Reps
205 Pounds x 10 Reps
225 Pounds x 10 Reps
225 Pounds x 10 Reps
225 Pounds x 8 Reps
225 Pounds x 8 Reps

Leg Press
270 Pounds x 20 Reps
360 Pounds x 15 Reps
450 Pounds x 15 Reps
450 Pounds x 15 Reps
540 Pounds x 10 Reps
540 Pounds x 10 Reps
540 Pounds x 6 Reps

Stiff Leg Deadlift
135 Pounds x 10 Reps
155 Pounds x 10 Reps
155 Pounds x 10 Reps
155 Pounds x 10 Reps
155 Pounds x 7 Reps

Glute Machine
80 Pounds x 15 Reps
100 Pounds x 15 Reps
120 Pounds x 15 Reps
140 Pounds x 15 Reps

:Triceps:
Close Grip Bench Press
135 Pounds x 15 Reps
135 Pounds x 10 Reps
135 Pounds x 10 Reps
155 Pounds x 5 Reps

Over Head Dumbbell Extension
50 Pounds x 10 Reps
50 Pounds x 10 Reps
50 Pounds x 7 Reps

:Calves:
Standing Calf Raise
180 Pounds x 15 Reps
270 Pounds x 15 Reps
320 Pounds x 15 Reps
360 Pounds x 15 Reps
360 Pounds x 15 Reps
410 Pounds x 10 Reps

I gained 3 pounds since I joined Bulk Muscle on July 7, I am now 183 pounds. I want to compete in a bodybuilding show does anyone know a web site I can look into?

One of these days when I'm back in good shape I'm going to see how much I can leg press.

why don't you type out your meal plan

Ok heres my boring meal plan I eat basicly the same shit every day. Its really not that much food but its at least 3,500 Calories.

Meal #1
One cup of Oatmeal with whole fat milk slice of bread and 4 tea spoons of sugar. & multi-vitamin
Calories:440 Protein:16 Grams

Meal #2 (Pre-Workout)
Protein Shake: Two servings of Nitro-Tech, three raw eggs and half a Banana in two cups of water.
Calories:450 Protein:59 Grams

Meal #3 (Post-Workout)
Creatine Drink, Anator-P70 Drink and Protein Shake: Two servings of Nitro-Tech, tree raw eggs and half a Banana.
Calories:1,090 Protein:79 Grams

Meal #4
Tuna with mayo Sandwich and cup of Soda. (Sometimes I add a Pickle)
Calories:525 Protein:39 Grams

Meal #5 (Moms Cooking)
Dont know changes all the time.
Calories:500-800 Protein:30-65 Grams

Meal #6 (Bed Time)
One cup of Yogurt.
Calories:220 Protein:8 Grams

Total Calories:3,225-3,525 Total Protein:231-266 Grams

If I am still hungry I will eat more Tuna.
I also drink two and a half gallons of water a day.

How does my Diet look?

a gallon is a 128 ounces, but you drink anywhere from 180 - 220.

kekekeke

So, like I said earlier, a gallon and a half.

meal 1 is terrible

meal 2 is terrible

meal 3 is terrible

meal 6 is terrible

Eeewwwwwwwwww... cook those eggs!! drop the sugar and the pickle. eating isn't suppose to be enjoyable!!

Hey hey its working for me I feel good with this diet and I hate eggs so I go Raw I dont have any money to spend on food and my parents dont support me in my bodybuilding and a little sugar wont hurt its not like I am in a contest I am bulking up! You guys been doing this longer then me how should my diet look like and if its reasonable I might change my diet.

Today I felt wierd my stomach was killing me. But I lifted.

:chest:
Flat Barbell Bench Press
135 Pounds x 10 Reps
155 Pounds x 10 Reps
155 Pounds x 9 Reps
145 Pounds x 10 Reps
145 Pounds x 10 Reps
145 Pounds x 8 Reps

Flat Dumbbell Press
50 Pounds x 10 Reps
50 Pounds x 10 Reps
50 Pounds x 10 Reps
50 Pounds x 8 Reps
50 Pounds x 8 Reps

Incline Bench Press
120 Pounds x 10 Reps
120 Pounds x 10 Reps
120 Pounds x 8 Reps

Flat Dumbbell Flye
45 Pounds x 10 Reps
45 Pounds x 10 Reps
45 Pounds x 7 Reps
45 Pounds x 7 Reps

:Biceps:
Standing Alternating Dumbbell Curl
35 Pounds x 10 Reps
35 Pounds x 10 Reps
35 Pounds x 10 Reps
35 Pounds x 10 Reps
30 Pounds x 10 Reps

Barbell Curls
70 Pounds x 10 Reps
65 Pounds x 10 Reps
65 Pounds x 10 Reps
65 Pounds x 10 Reps

Concentrated E-Z Bar Preacher Curls
45 Pounds x 15 Reps
45 Pounds x 10 Reps

:AB's:
Coach Mak's AB routine(Very intence today I almost dident make it.)

EXACTLY


..and where does this "animal" mentality come in? you referring to kittens?