Bulk - Week 1

Macros

This week

• 2300 calories
• 258g carbs
• 146g protein
• 76g fat

Supplements

• Halotropin Testosterone Booster 1 tablet 2x per day
• Creatine 5g per day mixed in pre/post workout shake
• Cellucor C4 Pre Workout before training
• Glutamine 2 tablets post workout
• Probiotics 1x per day
• Multivitamin 1x per day
• Fish Oil/Cod Liver Oil 1x per day

Workouts

Saturday 29 Nov: Legs

*Pre exhaust quads*

1. Leg Extension 4 x 8

2. Single Leg Extension 4 x 8

3. Barbell Full Squat

4. Barbell Walking Lunges

5a. Lying Hamstring Curls

5b. Barbell Deadliest

Sunday 30 Nov: Shoulders

All exercises are 4 x 6-8 reps with a 1/1/3 tempo

1. Overhead Barbell Press

2. Single Arm Linear Jammer

3a. Lying Cable Upright Row

3b. Front Plate Raise

4a. Cable Lateral Raise

4b. Bent Over Cable Fly

Monday 1st Dec: Rest

Tuesday 2nd Dec: Legs
Squats 5x6
Smith Machine Leg Press 5x8 superset with 5x8 pulses
Walking Lunges 3x16
Leg Extension 4x8 with drop set on last set

Wednesday 3rd Dec: Back
All exercises are 4x6-8 with 1.5-2 mins rest between sets
1. Wide Grip Lat Pull Down
2. Neutral Grip Lat Pull Down
3. Single Arm Wide Grip Pull Down
4. Bent Over Single Arm Barbell Row
5a. Straight Arm Rope Pull Down
5b. Band Pull Aparts

Thursday 4th Dec: Abs
All exercises are 4 sets of 8-12 reps
1. Kneeling Landmine 180
2. Standing Cable Crunch
3. Hanging Leg Raise
4. Stability Ball Knee Tuck

Friday 5th Dec: Rest

Saturday 6th Dec: Hamstrings
All exercises are 4 sets of 6-8 reps
1. Deadlift
2. Romanian Deadlift
3. Cable Pull Through
4. Lying Leg Curls

Sunday 7th Dec: Shoulders/Arms
1. Overhead Barbell Press
2. Kneeling Single Arm Linear Jammer
3. Cable Lateral Raise
4a. High Cable Pull
4b. Plate Front Raise
5a. Triceps Dips
5b. Dumbbell Biceps Curl

How am I feeling?

I am feeling great! I am loving eating all the extra food and I love that my lifts are getting stronger. I found that for the first 5 days when I would take my testosterone booster in the afternoon/evening, it would make me pretty drowsy, but when I took it before working out in the morning, it had the opposite effect - I could lift heavier and longer. Thankfully the drowsiness went after a few days and now I don't notice any side effects (except more energy and strength when taken before exercise).

I know a lot of people talk about really struggling with putting on weight and not being as 'lean' while bulking but I have to say I haven't experienced that yet. Yeah sure I have a bit more fat than I usually would, but I know I need to bulk in order to gain muscle so it doesn't really bother me. Plus, this girl loves her food. Next week I plan to keep my macros the same and keep an eye on how my weight changes.