Sections: 

Daily Routine

Exercises

Cutting #2:

Week #1

Week #2

Week #3

Week #4

Bulking #2:

Week #1

Week #2

Week #3

Week #4

Week #5

Week #6

Bulking #1:

Week #1

Week #2

Week #3

Week #4

Week #5

Week #6

Week #7

Week #8

Week #9

Week #10

Cutting #1:

N/A

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Daily Routine

Below is the training Program I will be using for my 2ndt "cutting" phase.  This will be from March 15, 2004 to around April 2004.  Cardio will consist of running for about 20-30 min.

Below is the training Program I will be using for my 1st "bulking" phase.  This will be from November 24, 2003 to March 15, 2004.

Training Program I used on for my 1st "cutting" phase.  I followed this routine from September 1, 2003 to November 24, 2003.

NOTE: all cardio was done in the park running as "fast as I could" at the time.  Main goal was to increase the distance I cover in that 20-23 min.  I use to run only two laps around the park for the 1st cycle when I started and by the 2nd cycle I can do three.  Which is approximately 3 miles.

Exercises:

These are the exercises that I use for each muscle.  I usually change them around when I get bored of something or when a cycle (8 weeks) is over.

NOTE: barbell (bb), dumbbell (db)

1st Bulking Cycle: Week #1 (November 24 - November 30)

Weekly Reflection

It was a decent workout week.  Most of these exercises are a regular in my routine, but I did change it up a little bit.  The dumbbell bench presses were awesome.  Although I was suppose to start with the incline presses.  No sweat though I can start that next week.  I'm still trying to find another back exercise to add.  I usually do 4 back exercises but since I don't have a workout partner, I only did 3.  Having someone to workout with usually makes it more fun.  The barbell shrugs were also a great workout.  Those lifting straps we got really helped a lot.  I can feel my traps starting to give now instead of my grip.  My grip usually gives up first before my traps do.  But not anymore.  Also, after that leg workout, I could barely stand up afterwards.  It was freaking awesome.  I also notice my veins there on my legs.  Heh that was cool.  Lunges were a great add to my routine.  I was a little disappointed with my Standing Calf Raises though.  I'll probably switch it up with sitting calf raises for next week.

1st Bulking Cycle: Week #2 (December 1 - December 7)

Weekly Reflection

Good workout week.  I was able to finish all my sets for my chest exercises so I'm increasing the weights next week.  Most of everything is either going up or stayed the same which is ok.  I'd rather they go up though.  Cardio is getting harder though than before when I was cutting.  Maybe this is due to the extra pounds I gained or just because I only run twice now instead of five to six times a week.  I also only gained 2 pounds this week which is what I expected anyways.  I've probably reached creatine saturation already and so retaining all that water.  I'm guessing I gained about 3 lbs of water and 4 lbs of muscle/fat so far.  Hopefully more muscle.  Oh my arms increased in size too.  Not sure about the others though.  I'm too lazy to measure stuff.  Hopefully when bulking is over I can just look at the pictures and see the change.

1st Bulking Cycle: Week #3 (December 8 - December 14)

Weekly Reflection

It was a nice workout week.  dB bench presses seem to be moving along.  I need to hit my back harder though.  I feel like I'm hitting it my hardest (I always give it my all) but it just doesn't feel like its getting any bigger.  It is sore the next day though.  I probably should measure it but I'm too lazy to do that I just like to workout.  My diet is good too.  I have aimed for the higher number now instead of the low one.  Before I would try and go for the lower number in my cutting phase.  I figure now I am going to aim for the higher calorie intake so I can gain more.  3 weeks is over and I have gained 8 lbs total.  Only 1 lbs this week.  But I'm sure that's its closer to 2 (my weight scale sucks).  It's ok though I am happy enough to see the scale go up.  Just as long as it doesn't go down.

1st Bulking Cycle: Week #4 (December 15 - December 21)

Weekly Reflection

Pretty good workout week.  My diet is getting worse though... at least on free days.  Ate a lot of chocolate and chips.  Not good.  There was nothing else to eat though and I ran out of protein bars.  I'm hoping to get more weights today so I can do those 60 lbs dumbbell bench presses.  I'd rather do it at home than at the gym.  Gym is far.  Also no more slacking on my abs.  I'm already putting on some of my love handles back.  At least my abs are still showing though.  This was also my last week on Tribulus/ZMA stack.  I'm going to finish the bottle for my ZMA (2 more days) but after that I'll wait another 4 or 5 weeks before I take it again.  Gained a total of 11 lbs while I was on it.  Pretty good.  Just not sure if it was all that because I was also on creatine and had a pretty good diet planned.

1st Bulking Cycle: Week #5 (December 22 - December 28)

Weekly Reflection

Another good workout week.  Dumbbell bench presses seem to be moving along still.  I am guessing I am going to be at 60-65lbs for a bit though.  Biceps going up slowly as well.  Not huge in weights but its up there.  I am able to contract my Barbell Shrugs at the top longer now as well.  Good thing I decided to go back down in weights so I could get adjusted to it properly.  Unfortunately though I didn't seem to gained any pounds.  I guess its not a big deal.  I wonder if it is because I just cycled off my ZMA/Tribulus stack this week.  Oh well.  I'll just increase my calorie intake by another 200.  See if I can increase the lbs a little doing that.  Next week will also be my last week on Creatine then I will be pretty much be off bulking supplements for a few weeks.  My gains might definitely hit a plateau after that.  But... hopefully I will still keep increasing.

1st Bulking Cycle: Week #6 (December 29 - January 4)

Weekly Reflection

I didn't plan on having a week of this week but some things just happened and I couldn't help it.  I did my chest and biceps on Monday and the rest was just all rest.  Also, every week off I always max out in bench press just to see.  My goal before was 200lbs and I got that today.  The new goal is 250lbs.  Should take me a while to get there.

1st Bulking Cycle: Week #7 (January 5 - January 11)

 

Monday: Chest & Biceps
db Incline Bench Press (3 x 8-10)	65 x 10, 10, 9
db Flat Bench Press (3 x 8-10)	60 x 10, 10, 10
db Decline Bench Press (3 x 8-10)	60 x 10, 10, 10
E-Z Curls (3 x 8-10)	65 x 10, 10, 10
Reverse E-Z Curls (3 x 8-10)	45 x 10, 10, 10
Preacher Curls (3 x 8-10)	50 x 10, 10, 10
Tuesday: Cardio/Abs
Crunches (3 x 12-15)	15, 15, 15
Lying Leg Lifts (3 x 12-15)	15, 15, 15
Abs Slider (3 x 12-15)	15, 15, 15
Wednesday: Back/Triceps
Sumo-Deadlifts (3 x 8 - 10)	150 x 7
Close Grip Lat Pulldowns (2 x 8 - 10)	40 x 10, 50 x 10
Wide Grip Lat Pulldowns (3 x 8 - 10)	95 x 10, 10, 9
One-Arm db rows (3 x 8 - 10)	60 x 10, 10, 10
Skull Crushers (3 x 8-10)	75 x 10, 8, 70 x 10
Close Grip Pressdowns (3 x 8-10)	55 x 10, 9, 50 x 10
One-Arm Tricep Extension (3 x 8-10)	25 x 10, 8, 22.5 x 10
Thursday: Rest
Friday: Shoulders/Legs
Shoulder Press (3 x 8-10)	100 x 10, 8, 95 x 10
Squats (3 x 8-10)	130 x 10, 145 x 10, 160 x 10
Hamstring Curls (3 x 8-10)	50 x 10, 60 x 10, 10
Leg Extensions (3 x 8-10)	110 x 12, 12, 12
Sitting Calf Raises (3 x 12-15)	130 x 15, 15, 15
Saturday: Tennis
Sunday: Rest

Weekly Reflection

No weight gain again.  I believe I have hit a plateau.  Haven't actually had one of those... at least not while trying to gain or lose weight.  I guess I will just to have to weight until I go on my next supplement cycle next week to see if the supplements can help me overcome the plateau.  All my workouts this week went pretty well except that I think I sprained my left wrist again on my last shoulder workout so I couldn't finish my it.  Lower back hurt a bit too after doing deadlifts.  Both are feeling better though, but I am not too confident about my lower back still.

1st Bulking Cycle: Week #8 (January 12 - January 18)

Weekly Reflection

Weight gain plateau is still going.  That's ok though.  Diet has gone pretty bad now.  A lot of free days.  Started drinking soda again during those free days as well.  I have even snuck in some cookies during the night.  That stops next week.  I still need to order my supplements to start my next cycle so I am going to go ahead and extend this cycle another week.  My lower back really affected my workout... especially for lower body.  Squats will have to be taken out for now as well as deadlifts until it is totally healed.  I am not risking further injury just to workout.
 

1st Bulking Cycle: Week #9 (January 19 - January 25)

Weekly Reflection

Bulking has gone pretty bad.  I've lost track of my diet.  I'm eating more junk food like chips, pizza, and beer.  Damn poker nights.  Back was hurting like hell so I'm still not doing squats.  Wrist hasn't gone any better so I'm still taking it easy when I do my workouts that especially strains my wrists. 

1st Bulking Cycle: Week #10 (January 26 - February 1)

Weekly Reflection

Had no choice but to cut the workouts short due to unforeseen circumstances.  This will be my last week of this cycle.  This cycle could have gone better if I kept up my diet but the last few weeks have been bad because of injuries and since I kept lift as much as I want... my diet went along with it.  Not eating enough definitely affected my weight gain process.  I want to say that I lost water weight but that's just wishful thinking.  I haven't weighed myself in a while but I am guessing I've lost a pound or two which isn't bad considering how badly I have been eating.  Total weight gain for this cycle is 15 lbs.  Next cycle starts next week.  Since I already had a break on Week #6, I will just be continuing on to my 2nd cycle.

2nd Bulking Cycle: Week #1 (February 2 - February 8)

Weekly Reflection

Max OT has been a different workout.  Workouts are shorter now than it was before but I don't get off days anymore in between workouts.  That's alright though.  I don't seem to get sore as much as I do with this workout than my old one.  I'm going to stick with it though for at least 8 weeks and see how it goes.  Some of the lifting was still experimental--- trying to find the right weights.  Especially with exercises involving the lower back, I didn't want to re-injure myself by going too heavy too fast.  We'll see what happens after a cycle if this workout will work for me.

2nd Bulking Cycle: Week #2 (February 9 - February 15)

Weekly Reflection

Second week of Max-OT and the end of the first week of my second stack.  The NOX3 seems to be working.  I feel the pump especially in my arms and chest.  The only thing is, would it help me gain any muscle while I am on it?  I'm still a little scared of the good mornings and dead lifts because of the back thing.  I guess I'm just paranoid now.  So far I've gained a total of 7 pounds on this cycle.  That gives me a total of 20lbs gained in the past 12 weeks.  There is a big possibility now that I will hit my goal in the middle of this cycle.  I'll have to decide then whether to continue bulking for the remainder of the cycle or just go ahead and start cutting down again.

2nd Bulking Cycle: Week #3 (February 16 - February 22)

2nd Bulking Cycle: Week #4 (February 23 - February 29)

2nd Bulking Cycle: Week #5 (March 1 - March 7)

 

Monday: Back
Wide Grip Pull Downs  (3 x 4-6)	115 x 6, 6, 6
Close Grip Pull Downs (2 x 4-6)	100 x 6, 120 x 6
Bent Over Barbell Rows (2 x 4-6)	120 x 6, 130 x 4
Weighted Hyper Extensions (2 x 6-8)	25 x 8, 8
Tuesday: Shoulders/Traps
Barbell Military Press (3 x 4-6)	105 x 6, 6, 6
Dumbbell Press (1 x 4-6)	60 x 6
Dumbbell Side Laterals (2 x 6-8)	30 x 6, 6
Barbell Shrugs (3 x 10-12)	205 x 12, 12, 10
Wednesday: Legs
Squats (4 x 4-6)	225 x 6,,6, 6, 230 x 6
Lunges (2 x 12)	45 x 6, 50 x 6
Stiff Legged Dead Lift (2 x 6)	150 x 6, 6
Sitting Calf Raises (2 x 6-8)	170 x 6, 6
Standing Calf Raises (2 x 10-12)	60 x 8, 8
Thursday: Chest/Abs
Flat Barbell Bench Press (3 x 4-6)	185 x 6, 6, 6
Incline Barbell Bench Press (2 x 4-6)	150 x 6, 155 x 6
Decline Dumbbell Bench Press (2 x 4-6)	60 x 6, 65 x 6
Cable Crunches (2 x 10-12)	65 x 12, 70 x 9
Weighted Crunches (2 x 10-12)	20 x 12, 12
Friday: Arms/Tennis
Straight Bar Curls (3 x 4-6)	80 x 4, 6, 4
Alt. Dumbbell Curls (2 x 4-6)	42.5 x 6, 6
Skull Crushers (2 x 4-6)	90 x 4, 4
Seated Overhead Triceps Press (2 x 4-6)	55 x 6, 60 x 6
Triceps Cable Press Downs (1 x 4-6)	75 x 5
Saturday: Rest
Sunday: Rest

Weekly Reflection

This ends my NOX3/ZMA/Tribulus cycle.  I may do have a few days left of NOX3 and ZMA left so I will finish off those bottles and that is it.  Gained a total of 22 lbs so far.  Squats are really starting to get heavy.  The standard bar that we use bent.  I don't think it was meant to put on too much weight.  At least on doing squats.  I'll probably use that bar for squats and one rep maxes. 

2nd Bulking Cycle: Week #6 (March 8 - March 14)

 

Monday: Back/Bench Press Max
Bench Press Max	230 lbs
Wide Grip Pull Downs  (3 x 4-6)	120 x 6, 6, 6
Close Grip Pull Downs (2 x 4-6)	110 x 6, 120 x 6
Bent Over Barbell Rows (2 x 4-6)	125 x 6, 135 x 4
Weighted Hyper Extensions (2 x 6-8)	25 x 8, 8
Tuesday: Shoulders/Traps
Barbell Military Press (3 x 4-6)	110 x 6, 6, 4
Dumbbell Press (1 x 4-6)	65 x 5
Dumbbell Side Laterals (2 x 6-8)	35 x 6, 6
Barbell Shrugs (3 x 10-12)	205 x 12, 12, 12
Wednesday: Legs
Squats (4 x 4-6)	230 x 6, 6, 6, 6
Lunges (2 x 12)	50 x 6, 55 x 6
Stiff Legged Dead Lift (2 x 6)	155 x 6, 6
Sitting Calf Raises (2 x 6-8)	170 x 6, 6
Standing Calf Raises (2 x 10-12)	65 x 8, 8
Thursday: Chest/Abs
Flat Barbell Bench Press (3 x 4-6)	190 x 6, 6, 5
Incline Barbell Bench Press (2 x 4-6)	155 x 6, 5
Decline Dumbbell Bench Press (2 x 4-6)	65 x 6, 6
Cable Crunches (2 x 10-12)	70 x 10, 10
Weighted Crunches (2 x 10-12)	25 x 12, 12
Friday: Arms/Tennis
Straight Bar Curls (3 x 4-6)	80 x 6, 6, 6
Alt. Dumbbell Curls (2 x 4-6)	42.5 x 6, 6
Skull Crushers (2 x 4-6)	90 x 5, 6
Seated Overhead Triceps Press (2 x 4-6)	60 x 6, 6
Triceps Cable Press Downs (1 x 4-6)	75 x 6
Saturday: Rest
Sunday: Rest

Weekly Reflection

I have finally reached my goal of 140lbs which is a 27lb gain.  Unfortunately I am also at 15% body fat now.  I probably have ended with less bodyfat if I kept my diet in check but I got lazy from doing so and ate a lot of bad foods.  I maxed out in bench press this week and increased it by 30lbs from the last time.  I am pretty happy with my stack.  The NOX3 combined with the creatine really gave me a much better strength gain than my first bulking cycle.  This will end my bulking phase since I have reached my goal and move on to see how much muscle I can keep after my next cutting cycle.

2nd Cutting Cycle: Week #1 (March 15 - March 21)

Weekly Reflection

The first few days were pretty rough.  It always is when you dramatically change your diet.  I was a little disappointed when I couldn't lift as much at the flat bench during bench day.  It might be due to NOX3/creatine being absent but I'm leaning more towards the diet change.  Cutting my calorie intake by half or more was a big change for me and the addition of the fatburner I feel kind of weak.  At least I feel a little weaker compared to my bulking phase. I guess we'll see how the next week goes.

2nd Cutting Cycle: Week #2 (March 22 - March 28)

Weekly Reflection

I've been on MAX-OT for 8 weeks now and its time to take a week off.  This whole diet thing is really getting to my strength though.  Without sufficient calories I just can't lift as much as I use to.  Well... it is still the same weight but I have gone down in reps.  I slowly gained the strength so I will probably slowly lose some as time passes by.  I'm just hoping not to lose too much muscle while I am dieting.  I have lost a total of 6lbs in the first two weeks.  I have yet to do measurements though.  Next week I will still be doing my cardio on my week off.  This is a week of from weight training... not everything else.  Diet and cardio will stay the same.  The goal is to lose fat and minimize muscle loss.  But just as I was prepared to gain fat while I was bulking (though I didn't wanted to gain this much) I am prepared to lose some muscle.

2nd Cutting Cycle: Week #3 (March 29 - April 4)

Weekly Reflection

Damn I can't wait to start working out again!  Took a week off from working out and I'm ready to hit the weights again.  Although it was a week off from LIFTING, I still played tennis and did a little cardio.  Ran at the park twice this week.  I didn't want to be huffing and puffing next week when I start my cardio daily again.  Diet MOSTLY went well but I guess I ate a few more cheat meals than normal... nothing too bad though.  Oh and I'm at 132 now.  Haven't checked my body fat and measurements yet though.  Probably on Monday or Tuesday.

2nd Cutting Cycle: Week #4 (April 5 - April 11)

NOTE: Check Old News April 5, 2004

"Everybody wants to body build, but nobody wants to lift no heavy ass weights"

- Ronnie Coleman