Bulk - Week 3

Macros

This week

• 2300 calories
• 261g carbs
• 150g protein
• 73g fat

Stats

Last weeks weight: 64.1kg

Current weight: 64.5kg

Supplements

• Halotropin Testosterone Booster 1 tablet 2-3x 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

Monday 15th Dec: Rest

Tuesday 16th Dec: Lower Body
1. Box Squats 5 x 10
2. Smith Machine Leg Press 4 x 10
3. Cable Romanian Deadlift 4 x 10
4. Leg Extensions 5 x 10

Wednesday 17th Dec: Upper Body
1. Pull Ups 4 x 8
2. Overhead Barbell Press 4 x 10
3. Neutral Grip Pull Down 4 x 10
4. Dumbbell Lateral Raise into Front Raise 4 x 8
5a. Triceps Dips 4 x 8
5b. Cable Hammer Curl 4 x 10

Thursday 18th Dec: Rest

Friday 19th Dec: Lower Body
1. Box Squats 4 x 10
2. Smith Machine Reverse Lunges 4 x 8
3. Cable Romanian Deadlift 4 x 10
4. Leg Extension 6 x 10 (10 sec rest between sets)
5. Lying Hamstring Curl 5 x 10 (10 seconds rest between sets)

Saturday 20th Dec: Abs
1. Bottoms Up on Smith Machine 3 x 12
2. Kneeling Landmine 180 3 x 12
3. Cable Crunch 4 x 12
4. Hanging Leg Raise 4 x 10
5. Cable Oblique Crunch 3 x 12
6. Standing Ab Crunch with 10kg Plate 4 x 12

Sunday 21st Dec: Upper Body
1. Dumbbell Overhead Press 4 x 8-10
2. Standing High Pulley Row 4 x 12
3. Shoulder Bombs 4 x 8
4. Seated Row 4 x 12
5a. Triceps Push Down 4 x 12
5b. Dumbbell Biceps Curl 4 x 12

How am I feeling?

I have been getting really bad nausea during my workouts this week, especially when training legs. I think it could possibly be due to not drinking enough water the day prior to training (I always train in the morning). I am going to try upping my water intake to see if that helps.

In regards to fat gain, I am definitely starting to notice that I am gaining some fat. It doesn't bother me as I start cutting in a few weeks, but I can definitely notice it, especially in my lower body.

I am still taking my testosterone booster, and I am still loving it. I haven't slept this good in a long time. I fall asleep within 10 minutes and am out cold the whole night. The only downside is that you can feel a bit groggy when you wake up in the morning.

Plan for next week

Next week is the last week of my bulk before I start to slowly cut calories into a fat loss deficit, and of course it's Christmas where I will be enjoying lots of oysters kilpatrick and cheesecake - and no macros will be tracked.

I am excited for 2015 to see how much I can change my body. Every year for the past 6 years, I have vowed that I will be 'in shape for summer' and every year I have weighed and looked the same ha! The problem was that that was my main motivator, and it just wasn't enough to keep going with it. I would eat clean and exercise for 8 weeks then stop for 4, rinse and repeat. This time I have been going at it consistently for almost 6 months now, and that is because my motivation changed. My motivation now is to see how much I can lift, increase my strength and see how far I can push myself.