im growing fast, and it aint just in my head

[andysutils]

well as guys know my journal well such as, bigbench, lifesize and dennis etc, ive been on a bulk now for only about 3-4 weeks and ive noticed ive grown abnormally fast.

its not exactly put on 14lbs in 3 weeks but its mega noticable, specially my biceps, my back and shoulders.

ive put on 4lbs in the past 3 weeks.

ive made more progress in 3-4 weeks than i made in 3 months last year when my diet was to say the least: inadiquate.

also training 4 days a week doing the following workout i put together

Mon
BB rows 5 x 4-8 reps
WG lat pulldown 3 x 6-10 reps
BB preacher curls 2 x 6-10 reps

Tue
BB Back Squats 3 x 8-12 reps
BB Stiff Legged Deadlifts 3 x 8-12 reps
DB Lunges 3 x 8-12 reps
BB Standing Calf Raises 2 x 8-12 reps
Weighted Crunches 2 x 8-12 reps

Wed
Stationary bike 30-40min

Thu
Flat BB Bench Press/Incline DB Bench Press 3 x 8-12 reps
WG Lat Pulldown 3 x 8-12 reps
BB Standing Shoulder Press 3 x 8-12 reps
DB Lying Tricep Extensions 2 x 8-12 reps
DB Bicep Curls 2 x 8-12 reps

Fri
BB deadlifts 5 x 6-8 reps
Romainian deadlifts 3 x 6-10 reps
DB side bends 2 x 8-10 reps

the above use to be a split workout but i kinda put it all together in a 4 week program instead of 2-3 days a week.
i dont know how much more gains im going to make naturally or if there gonna slow down or nto, but right now, i seem to be getting there slowly but surely.

this is for real this time.

FitDay.com - Diet and Fitness journal for andysutils

[dennis]

Awesome brother..eat all you can now..it gets harder to gain in the summer.

[advanced-stealth]

Good job

[green_giant]

congrats theres no feeling quite like it

[bigbench]

You know, if you keep tweaking and eating, then it wont slow down any time soon. And if you gaining one pound a week, then think, by summer, that is another 15 lbs you can gain before then. By end of the year, you could have 20-30 lbs on you.

[role model]

Be careful about stretch marks.
I know a buddy of mine got them real bad in his shoulders right above the arm pits.

[Sensational]

Thats awesome bro. Good job.

I blow up on test, it just never stops

[andysutils]

Originally Posted by bigbench

You know, if you keep tweaking and eating, then it wont slow down any time soon. And if you gaining one pound a week, then think, by summer, that is another 15 lbs you can gain before then. By end of the year, you could have 20-30 lbs on you.

it just dunt feel like its possible, or should i say it didnt feel like its possible.

i just cant imagine me even putting 10lbs on, nevermind 20-30 lol, but im never gonna stop moving nor eating regardless, if everyone else can do it then i can.

does my workout routine look ok? i paniced about that a bit

[bigbench]

Well, you could rework it a bit. You have three different days with Back work, not really needed. I like to hit the body part as hard as possible once a week and on occasion, hit it litely on another day. For back, I hit it hard, and on leg day (3 days later) I will do some stiff leg deadlifts which will again stimulate the back. I seperate chest and tris so that I can hit my tris will full power and also, I like doing dips and close grip bench press which again stimulate chest. Just think that you dont want to work the same muscle within a 2-3 day period, and if you work it hard enough, then you dont want to do it for 4-6 days.

[andysutils]

Originally Posted by bigbench

Well, you could rework it a bit. You have three different days with Back work, not really needed. I like to hit the body part as hard as possible once a week and on occasion, hit it litely on another day. For back, I hit it hard, and on leg day (3 days later) I will do some stiff leg deadlifts which will again stimulate the back. I seperate chest and tris so that I can hit my tris will full power and also, I like doing dips and close grip bench press which again stimulate chest. Just think that you dont want to work the same muscle within a 2-3 day period, and if you work it hard enough, then you dont want to do it for 4-6 days.

i know what you mean, but its hard to avoid the same muscle groups twice, specially whilst im on 4 days a week, i couldnt think of any other alternative to put together.

how about if i ditch mondays workout which i listed and do something like this instead

Mon
chest dips 4 x 4-8 reps
seated shoulder presses 3 x 6-10 reps
skull crushers 2 x 6-10 reps

[bigbench]

If those are the four days you can work out, then why not do a split like this:
Mon- Chest (can do light tris also)
Tues- Back (can add light bis)
Wed- Cardio
Thurs- Legs
Fri- Arms (can do some light chest)

[andysutils]

Originally Posted by bigbench

If those are the four days you can work out, then why not do a split like this:
Mon- Chest (can do light tris also)
Tues- Back (can add light bis)
Wed- Cardio
Thurs- Legs
Fri- Arms (can do some light chest)

sounds good bro, ill put something together, if i only excersize one part of my body per week, ill be able to get a much more harder intense workout as ill have a whole week to recover each muscle group

[bigbench]

Exactly. Go with the mass builders and try to get around 10-12 working sets per body part

[andysutils]

Originally Posted by bigbench

Exactly. Go with the mass builders and try to get around 10-12 working sets per body part

sounds simple and less complicated, i use to do that you know, just excsersize one body part per session and my strenght went through the roof, although i wasnt really knowledgable about anything then.

so lets say monday then, could i do this

flat bb benchpress 10 x 5 reps
chest dips 6 x 5 reps

[bigbench]

Leave the dips for your Tri day. Also, it is better to go 3 sets per exercise as to get the most out of each exercise. Try 3 sets benchpress. 2-3 sets incline. 2-3 sets of flys or pec dec. And maybe a set or twoof incline or flat db presses