Rob’s custom lean bulker program for my 2nd round

bigpelo · Post by **bigpelo** » Fri Mar 04, 2011 9:28 am

Feast day 47 -March 3 2011

9th 10% solution upper body workout, 3000 calories

Achieved: 2923 calories
105g fat (34%)
219g protein (31%)
286g carbs (35%)

Carbs composition:
180g complex (63%)
67g sugar (23%)
39g fiber (14%)

Barbell bench press: 315 lbs x 2 sets x 2 reps --> Could have done 1-2 more reps per set, but still I won't say it was easy. Finally, 10% solution as some challenge.

EDT #1: incline dumbbell press / one arm row (both with 114 lbs)
7,7,7,5,5
7,7,7,7,6 --> Total of 65 reps in 13min15sec. (+1 since last upper body workout, +8 since I use 114 lbs dumbbell) Damn! those dumbbells are heavy

EDT #2: seated shoulder press (69 lbs dumbbells) / upright row (90 lbs barbell)
7,7,7,6,5
7,7,7,6,6 --> Total 65 reps in 11min45sec. (+2 reps since last UBWO, +8 since I use those weight) I am slowly reaching a plateau with my EDT's.

Decline close grip barbell press static hold:
305 lbs x 15 seconds
315 lbs x 14 seconds --> shaking

Total workout time: 69 minutes
Body weight after workout: 249 lbs

My weight is still yo-yoing but I do feel I am in the best shape of my life. It feels like the feast is turning into a recomp with this calorie cycling procedure. It seems like I lose a little bit of fat and my strength is going up. The mirror is telling me that my shoulders are getting wider.

Feast day 48 - March 4 2011

Soreness in the abs only from Wednesday HIIT + abs workout. I thought I did very light abs work but it turns out to be the biggest soreness since the beginning of this BP run.

No training today so 2400 calories.

2400 calories are easier not to bust since a couples of days. Maybe I got use to it?

bigpelo · Post by **bigpelo** » Mon Mar 07, 2011 9:47 am

Feast day 48 - March 4 2011

No training, 2400 calories

Achieved: 2199 calories
58g fat (25%)
189g protein (36%)
233g complex (29%)

Carbs composition:
148g complex (64%)
59g sugar (25%)
26g fibre (11%)

Feast day 49 - March 5 2011

It was supposed to be the 9th lower body workout but I didn't felt very well. We when at the restaurant Friday for dinner I think I had some difficulties digesting it. I decided to stay home, do nothing and went to bed early. I did not calculated calories because I know it was way too low. I wasn't hungry at all.

Feast day 50 - March 6 2011

Slept very well, 10+ hours!

9th lower body workout, 3000 calories

Achieved: 2927 calories
92g fat (28%)
220g protein (30%)
320g carbs (42%)

Carbs composition:
246g complex (77%)
55g sugar (17%)
19g fibre (6%)

Squat: 405 lbs x 2 sets s 2 reps --> that was heavy, didn't went as deep as I would like it to but I was satisfied.

EDT: Romanian dead lift (290lbs) / Hack squat (360lbs)
6,6,6,6,6
6,6,6,6,6 --> Felt really strong, sweat a lot but I could have go for a long way!

Rack pull static hold:
595 lbs x 11 seconds --> left grip fail
595 lbs x 14 seconds --> almost there!

Pullup:
Body weight x 10
Body weight x 8 --> near failure

Ab crunch static hold:
45 lbs x 14 seconds
45 lbs x 12 seconds --> tried this one on another bench, way harder!

Feast day 51 - March 7 2011

Slept wery well again, 8+ hours. But I have a light tension in my right trapeze. Probably from the rack pull yesterday. Nothing to stop me though.

10th upper body workout, 3000 calories

Update later.

bigpelo · Post by **bigpelo** » Tue Mar 08, 2011 9:13 am

Feast day 52 - March 7 2011

Sorry for the feast day count, I just realized I did a mistake along the way. Anyway, 10 days left on this feast. 10th upper body workout, 3000 calories.

Achieved: 2843 calories
84g fat (27%)
221g protein (32%)
318g carbs (41%)

Carbs composition:
215g complex (68%)
66g sugar (21%)
37g fibre (12%)

Barbell bench press: 245 x 3 sets x 3 reps --> super easy

EDT#1: incline dumbbell press / one arm row (both with 114 lbs)
8,8,6,5,4
8,8,8,7,6 --> that was hard! 68 reps total (+11) 19% more than first time with 114 lbs dumbbells but this time in 14min15sec. Next step should be 120 lbs dumbbells

, not sure if I can handle it...

EDT #2: seated dumbbell shoulder press (69 lbs) / upright barbell row (90lbs)
8,8,7,6,4
8,8,8,7,5 --> 69 reps total in 12min, +11 since first time at these weight +19% also. I will increase to 74 lbs dumbbells and 95 lbs barbell.

Close grip decline bench press static hold:
315 x 15 seconds
325 x 12 seconds --> shaking, triceps where pumped.

Total workout time: 71 minutes
Body weight after workout: 248 lbs

Feast day 53 - March 8 2011

Slept well but traps are sore from Sunday rack pull and yesterday upright row I guess. No training today, aiming 2400 calories.

This run is starting to get long and intense. 10% solution, EDT's and static hold are all increasing but I do thing that the plateau is approaching quickly. 5 feast workouts to go. Cruise will be more than welcome with Burn it up! to restore my CNS.

bigpelo · Post by **bigpelo** » Wed Mar 09, 2011 9:17 am

Feast day 53 - March 8 2011

No training, target: 2400 calories

Achieved: 2409 calories

72g fat (27%)
222g protein (37%)
215g carbs (36%)

Carbs composition:
153g complex (71%)
41g sugar (19%)
21g fibre (10%)

No soreness but I am having something very tight in my right trapeze. I surely pulled something.

Feast day 54 - March 9 2011

10th lower body workout, 3000 calories. I might skip the rack pull tonight because of my right trapeze. Let's see how the day goes. Updates later.

bigpelo · Post by **bigpelo** » Thu Mar 10, 2011 9:40 am

Feast day 54 - March 9 2011

10th lower body workout, 3000 calories

Achieved: 2978 calories
76g fat (24%)
209g protein (29%)
365g carbs (47%)

Carbs composition:
274g complex (75%)
55g sugar (15%)
36g fibre (10%)

Squat: 325 lbs x 3 set x 3 reps --> went OK, deep, not that hard

EDT: Romanian dead lift (290lbs) / Hack squat (360lbs)
8,8,8,8,7
8,8,8,7,6 --> 76 reps in 14min15sec. I will increase weight next workout

Skipped rack pull static hold because my right trapeze is still hurting

Pull ups:
body weight x 9
body weight x 7 --> exhaustion!

Decline ab crunch static hold: 45 lbs x 2 sets x 15 seconds --> already used to?

Total workout time: 61 minutes
Body weight after workout: 248.5

Feast day 55 - March 10 2011

11th upper body workout, 3000 calories

I had a very good sleep last night. Still, my right trapeze is hurting. I recovered faster from yesterday workout though because I didn't perform rack pull. I hate to do 2 workouts in two days but I can't lift weight tomorrow and next Tuesday I will begin the prenatal class with my girl. Only 4 feast workout left and 7 days to perform them. Cruise will be more than welcome! 62 days of feast is really long...

Updates with workout and diet later!

bigpelo · Post by **bigpelo** » Fri Mar 11, 2011 10:12 am

Feast day 55 - March 10 2011

11th upper body workout, aiming 3000 calories

achieved: 3452 calories
101g fat (27%)
277g protein (33%)
367g carbs (40%)

Carbs composition:
255g complex (69%)
75g sugar (20%)
37g fibre (10%)

Lots of calories but I really feel I needed it: 2 huge workouts in 2 days. What's weird is that this morning (march 11) I felt like the leaner I have been since the beginning of this run...

Bench press: 280 lbs x 2 sets x 3 reps --> easy

EDT #1: incline dumbbells press / one arm row (both with 114 lbs)
8,8,7,5,4
8,8,8,7,5 --> 68 reps in 14min15sec, exact same as previous workout but one more press and one less row. I tried hard but I wasn't able to push one more

I will try those 120 lbs dumbbells next anyway, it will be my last upper body feast workout.

EDT #2: Seated dumbbell shoulder press (74 lbs) / upright barbell row (95 lbs)
6,6,6,5,4
6,6,6,5,5 --> 55 reps in 11min30sec. Ouf! that was hard after the other EDT.

I skipped the decline close grip bench press static hold, also to help with the recovery.

Total workout time: 51 minutes
body weight after workout: 249 lbs

Feast day 56 - March 11 2011

No training today, oh no! aiming 2400 calories, but probably take 2600-2800 to help recovery. I really feel like the super recovery and strength increase I experienced the first 45-50 days of feast are over. That's what is written in BP2.0, isn't it?

Right trapeze is still hurting. I think I have been "wounded in action" doing rack pull last Sunday when my left hand grip failed.

3 workouts left...

beefcake66 · Post by **beefcake66** » Fri Mar 11, 2011 11:08 am

"Lots of calories but I really feel I needed it: 2 huge workouts in 2 days. What's weird is that this morning (march 11) I felt like the leaner I have been since the beginning of this run... "

Because your muscles grew soooooooo much your BF% dropped :p

bigpelo wrote:No training today, oh no! aiming 2400 calories, but probably take 2600-2800 to help recovery. I really feel like the super recovery and strength increase I experienced the first 45-50 days of feast are over. That's what is written in BP2.0, isn't it?

Right trapeze is still hurting. I think I have been "wounded in action" doing rack pull last Sunday when my left hand grip failed.

Eek not good. Trap still bothering ya... I had a knot in my back not so long ago that took a while to heal but it was at least better after a week...

And I think you're right about the Feast length there I'd have to consult the book myself....

If you weren't following a custom program I'd say transition to cruise and stop beating yourself up... but.. you're on a mission

RobRegish · Post by **RobRegish** » Fri Mar 11, 2011 5:09 pm

VERY nice work here man...

Treat youself to a massage. At the very LEAST, sit in a massage chair. That's the low end.

The happy ending's massage parlor is up at the top (joke)

bigpelo · Post by **bigpelo** » Fri Mar 11, 2011 5:40 pm

There is this place in Montreal: Salon de message Manon aux cinq mains. Translation: Manon's five hands massage saloon. May give it a try

JML2011 · Post by **JML2011** » Fri Mar 11, 2011 5:54 pm

Id go for the one down the street from that... Womanon's five hands massage saloon.

RobRegish · Post by **RobRegish** » Fri Mar 11, 2011 8:20 pm

bigpelo wrote:There is this place in Montreal: Salon de message Manon aux cinq mains. Translation: Manon's five hands massage saloon. May give it a try

Good God, do keep me posted on that please...

KE · Post by KE » Sat Mar 12, 2011 11:13 pm

Hi there BIGpelo! I'm about 3 weeks behind you in training. I'll be following your posts. Hope the trap is better. A massage would be a good idea, I've heard no lifting for 24 hours after, increase hydration, and maybe some Ibuprofen for a day or so? I'm not sure about tipping her

bigpelo · Post by **bigpelo** » Mon Mar 14, 2011 2:47 pm

Hey Kevin! Thanks for following. A note on ibuprofen: I remember Rob saying that it stops anabolism. Be careful with those pain relief pills.

Feast day 56 - March 11 2011

No training, 2400 calories.

Achieved: 2438 calories
51g fat (20%)
206g protein (36%)
245g carbs (43%)

Carbs composition:
181g complex (74%)
42g sugar (17%)
16g fibre (9%)

Feast day 57 - March 12 2011

11th lower body workout, 3000 calories

Achieved: 2808 calories
89g fat (29%)
214g protein (31%)
294g carbs (40%)

Carbs composition:
224g complex (76%)
48g sugar (16%)
22g fibre (7%)

Squat: 380 lbs x 2 sets x 3 reps --> Good, not easy, nor hard.

EDT: Romanian dead lift (310 lbs) / Hack squat (380 lbs)
6,6,6,6,6
6,6,6,6,6 --> Never seems to get harder even at that weight.

Skipped rack pull again, trap doesn't feel better and didn't had time for massage.

Pull ups: body weight x 10, body weight x 7

Ab crunch static hold: 45 lbs x 2 sets x 15 seconds

total workout time: 60 minutes
Body weight after workout: 248.5

Feast day 58 - March 13 2011

No training, aiming 2400 calories

Achieved: 2453 calories
117g fat (44%)
140g protein (23%)
209g carbs (32%)

Carbs composition:
171g complex (82%)
22g sugar (11%)
16g fibre (8%)

Cheat day? pizza, bacon, poutine,... Yes, it was a cheat day

At least my cravings are for salt and fat, not sugar...

Feast day 59 - March 14 2011

12th and last feast upper body workout, goal is 3000 calories and a new bench press PR!

The right trap felt a bit better yesterday but it seems to be getting back to "normal" pain as day goes by

I think my office ergonomic may be responsible for the long recovery...

Diet will be back to normal. I visualized the tonight lifts all week end: 335 lbs on the bench for 2 sets of 2 reps and then EDT with 120 lbs dumbbells. I wish I had a cameramen to immortalize this moment.

Updates later.

RobRegish · Post by **RobRegish** » Mon Mar 14, 2011 4:50 pm

Solid work bigpelo!!!

THE PROBLEM

And yes everyone, please stay the HELL away from Ibuprofen and/or Acetomeniphen unless your Dr. has mandated such. Listen, this crap not only puts a hold on protein synthesis (short term) but longer term it'll tax the hell out of your liver.

When they ran my labs they tested for acetomeniphen (none was found, of course)... for a reason. Lots of peeps show up in the ER with issues related to such.

THE FIX

If you have pain, please consider either Ultimate Omega and/or Cissus in a quality 5-10% extract. The lower % extracts work better for pain relief (almost instantly, in fact) vs. the higher % ones.

I/we wish we could tell you why. Just know it's a fantastic alternative to this OTC poison. I hope that helps.

3Faces of Fear(tm) tip for the day..