scalato23's Bulkfest '07 Journal |
1Fast400 Forums > Journals |
| Posted by: scalato23 Jan 9 2007, 02:51 PM |
| Damn all of you...here I am, getting ready for nice slow, early summer cut. Then, WHAMO!!! Let's have a competition. I'm too competitive to not enter. Plus, I really think I've found a routine that will work for me. My diet has been getting tweaked all the time and I think I've found the right diet for me as well. I will post pictures (for the first time), stats, and all the information tomorrow when my gf is over with her camera. To the other two competitors so far...It's go time!!! |
| Posted by: DR X Jan 9 2007, 03:01 PM |
| Good luck bro, Gotta post before pics. |
| Posted by: GuardDog Jan 9 2007, 07:39 PM |
| Cool, glad to have you in the competition. I'll go ahead and pin it so I don't forget later. Like X said, make sure you get the pics in to make it official. |
| Posted by: vanquish Jan 10 2007, 01:05 AM |
| Bring your A-game. I am in it to win it. *brushes shoulders off* Just messin, good luck. |
| Posted by: scalato23 Jan 10 2007, 11:30 AM |
| Well here we go....after a couple of years on the site I am finally posting pics. I know I should probably start cutting but I love competing and I am going to go about this very smartly. Oh yeah, this were all taken cold and only flexed on the bi and calf. http://i18.photobucket.com/albums/b109/scalato23/jan102007front.jpg http://i18.photobucket.com/albums/b109/scalato23/jan102007back.jpg http://i18.photobucket.com/albums/b109/scalato23/jan102007legs.jpg http://i18.photobucket.com/albums/b109/scalato23/jan102007calf.jpg http://i18.photobucket.com/albums/b109/scalato23/jan102007bi.jpg |
| Posted by: scalato23 Jan 10 2007, 11:31 AM |
| Hmmm...they didn't come out very well, will try and make them bigger. |
| Posted by: scalato23 Jan 10 2007, 11:35 AM |
| front |
| Posted by: opfor101 Jan 10 2007, 04:32 PM | ||
yeah unless u want all of us looking at ur progress pics with magnifying i suggest u take them at higher resolutions... other than that ur looking good and good luck on the bulkfest.... |
| Posted by: vanquish Jan 10 2007, 06:00 PM |
| Yeah, can't really see anything. |
| Posted by: scalato23 Jan 12 2007, 04:48 PM |
| I'll be bringing home the work camera tonight and will take new pictures and post them. Will also post routine and diet as soon as it is finalized. Trying to work a kickboxing and pilates class into my week. Go ahead and laugh but the kickboxing is a helluva workout and the pilates is great for core. |
| Posted by: scalato23 Jan 13 2007, 09:25 PM |
| Let's try this again... http://i18.photobucket.com/albums/b109/scalato23/HPIM0055.jpg http://i18.photobucket.com/albums/b109/scalato23/HPIM0056.jpg http://i18.photobucket.com/albums/b109/scalato23/HPIM0057.jpg http://i18.photobucket.com/albums/b109/scalato23/HPIM0058.jpg http://i18.photobucket.com/albums/b109/scalato23/HPIM0060.jpg I've been bulking for about 2-3 months and was going to stop but I couldn't help but compete in this contest. I will be bulking but VERY cleanly to help keep my bf% down. So, little guys, bring it on!!!! |
| Posted by: JennC Jan 14 2007, 04:49 PM |
| hey scalato - haven't seen you in a while. have I just been missing your posts or have you been awol? |
| Posted by: scalato23 Jan 14 2007, 05:21 PM |
| Hey there...I've been keeping up with the posts and posting once in a while. I'm still here though and trying to keep up the fight of us "older" people with the influx of all these "young" ones. |
| Posted by: JennC Jan 14 2007, 05:34 PM |
| You're still younger than me! |
| Posted by: scalato23 Jan 15 2007, 09:37 PM |
| Workout set-up: Monday AM HIIT Cardio PM Ab Class Back/Shoulders Tuesday Chest/Tri Wednesday AM HIIT Cardio AM Pilates Legs/Bi Thursday Back/Shoulders Friday AM HIIT Cardio Chest/Tri Saturday Legs/Bi Sunday Day of rest I will typically do 3 exercises/bodypart with 2-3 working sets/exercise within the 6 - 8 rep range. Exercises will vary as will reps but will post it daily. |
| Posted by: vanquish Jan 16 2007, 01:37 AM |
| Where's the newspaper in the new ones? Might want to ask GD if you need another one to be official. idk. |
| Posted by: scalato23 Jan 16 2007, 06:18 AM |
| Didn't have a newspaper but I thought the timestamp on the pictures would be ok. GD...is it ok?? |
| Posted by: scalato23 Jan 16 2007, 05:48 PM |
| Would love some input as far as pics go...I know I'm already starting out a bit on the soft side but I wasn't doing cardio. WIth the addition of cardio, abs, and pilates I really think the excess fat will be kept to a minimum. Feedback would be great though. Will post typical daily diet later this evening. |
| Posted by: scalato23 Jan 16 2007, 06:37 PM |
| http://www.fitday.com/WebFit/PublicJournals.html?Owner=scalato23 Basically what I eat. However, the meal after my PWO is not in there. Usually is steak or chicken, veggies, salad o figure another 400 - 500 calories. I'm trying to take in 4000 calories. |
| Posted by: GuardDog Jan 16 2007, 07:37 PM | ||
Yeah, that'll work. I know your good for it.  As far as the pics, you have some decent size. If your going to add in that much cardio, I would keep the exercises to compounds and just SFW on the days you lift. |
| Posted by: scalato23 Jan 16 2007, 08:01 PM |
| Yeah, it's a bit of cardio after not doing any. Might do two days first and adjust accordingly. The other kids are just bulking but I'm thinking if I can bulk cleanly while losing a little bit of bf, I'll come out ahead. Different philosophies so we'll see. |
| Posted by: scalato23 Jan 17 2007, 10:50 AM |
| Had a great cardio session this morning. Did 20 minutes of HIIT and then 5 rounds of HIIT style jump rope. Finished it off with 45 minutes of a pilates class. THe class is interesting and am able to do most of the movements although I'm having trouble with alot of the hip flexor movements (they just get sore very quickly). All in all, a great morning session. Day off from work so will try and eat accordingly as I'll be out and about looking for a bigger place to live (gf and I are finally moving in together). |
| Posted by: scalato23 Jan 18 2007, 05:54 PM |
| Had a great workout last night with: Leg Press Leg Curl Smith Calf Raises Smith Shoulder Press Behind-Back Cable Pull EZ Bar Shoulder Raise No DOMS today which I am very stoked about as my legs are usually killing me by now. Decent diet day today but had a damn training session for a new computer program at work which lasted 4 hours. Was able to squeeze in a shake though. Getting ready to hit the weights hard for bi's!!! |
| Posted by: vanquish Jan 18 2007, 06:05 PM | ||
You mean pulldowns? Do you do legs, back and shoulders on the same day? |
| Posted by: scalato23 Jan 18 2007, 07:05 PM |
| I'll try and explain it: Let's say I'm standing next to one side of the cables (my right side facing the cables). I set the cable on the lowest setting and without any attatchments, grab it with my left hand (behind my back). I extend my arm out (lifting the weight) and then bring it down to my side. It's basically like a dumbbell side raise. No, legs/shoulders or legs by themselves. |
| Posted by: vanquish Jan 18 2007, 07:11 PM |
| Okay, so cable laterals then. I was all confused. |
| Posted by: scalato23 Jan 18 2007, 07:14 PM |
| Yeah sorry, didn't know the technical term but did them last week for the first time and could barely lift my arms up the next day. Felt great though!!! |
| Posted by: scalato23 Jan 19 2007, 09:35 PM |
| Diet was pretty good today, got in around 3700 cals which is about 300 calories short of what my daily goal is. Carb and fat separation for meals is going very well and I'm pretty much happy with what I have. Just need to tweak it a little bit more to get those calories in. I'll post it once I'm done with it which should be sometime this weekend. Tonights workout went well also. Chest and tris. Flat Dbell Press Incline Hammer Press Flat Cable Flyes Finished with a couple sets of push-ups on a wobble board. Rope Pulldown Skulls Cable Kickbacks Will be doing cardio tomorrow as well as spending some time in the steam room. |
| Posted by: scalato23 Jan 21 2007, 12:54 PM |
| Had a great 20 minute session of HIIT and finished that off with 10 minutes in the steam room (I love my hotel). Went walking for 30 minutes with the gf this morning as well and am very much looking forward to my cheat meal this afternoon, Anthony's, a damn good pizza place with great stromboli's!!!! Will post typical diet this evening once I figure out where to put 300-400 more calories in. |
| Posted by: scalato23 Jan 21 2007, 09:44 PM |
| Always a work in progress but here goes the diet: 6:15AM 6 egg whites with 1/2 cup fat free cheese 1 cup oats with 1 scoop ON whey 1 tsp. flax 8:30AM 8oz. lean ground beef 1 cup wheat pasta with 1/2 cup sauce 10:45AM 2 cans tuna with 2 tbsp. mayo large salad 1:00PM 8oz. chicken breast 1 cup veggies 1 tsp. flax 3:15PM 8oz. steak 1 cup veggies 5:00PM (pre-workout) 1 scoop ON with 1 scoop Shock Therapy 6:30pm (pwo) 2 scoops ON still deciding on carbo gain/dextrose or vitargo 8:00pm 8oz. meat or chicken 1 cup veggies 1 tsp. flax 10:pm (pre-bed) 1 cup low-fat cottage cheese Totals: Calories - 3814 Carbs - 205 Fat - 104.5 Protein - 491.5 That is a typical day for me lately. I'm going to try and adjust the times so I can add in a shake to get me to that 4000calorie mark. Well, do what you guys do best, critique away!!! |
| Posted by: scalato23 Jan 21 2007, 10:15 PM |
| I know mycarbs are pretty low but I'm VERY carb-sensitive and can gain weight almost too easily from carbs. That's why I'm starting low and I'll slowly add in some brown rice to up that macro. |
| Posted by: opfor101 Jan 22 2007, 07:36 AM | ||
|
| Posted by: scalato23 Jan 22 2007, 11:17 AM |
Yeah, we are supposed to gain weight but I'm looking to do it leanly...I'll probably adjust some protein servings, maybe drop from 8oz to 6oz and add in some carbs there to make up for the cals. Pics will come mid-way bro, keep it in your pants  |
| Posted by: willpiazza31 Jan 22 2007, 11:21 AM |
I think opfor wants you to PM him pics of you in a towel.  |
| Posted by: scalato23 Jan 22 2007, 12:55 PM |
True, might help him work out those forearms of his  |
| Posted by: scalato23 Jan 22 2007, 07:55 PM |
| Had a great leg workout this evening. Had planned to do shoulders as well but was exhausted and had reached the 40 minute mark already. Squats Leg Curl Calf Press FInished with some time on the wobble board (love that thing). Did extreme stretches courtesy of DC Training after each bodypart. All in all, a VERY focused and nauseating workout!!! BTW, official starting numbers are: 207, 20.5% BF |
| Posted by: scalato23 Jan 23 2007, 06:49 PM |
| Just sitting here at the gym working (two nights/week) waiting for about another hour until I workout. We close at 8:30 but everyone typically leaves around 7:30. Then it's all mine. I love it. I can SFW without anyone caring about the noise I make, how hard I push, or how loud the music is. I love it!!! |
| Posted by: scalato23 Jan 23 2007, 10:32 PM |
| Another great workout this evening with chest and tris: Incline dbell flat bench incline flyes cable skulls rev. narrow grip pulldowns cable kickbacks Tris are still pumped and its been about 2.5 hours. Love it. Went up quite a bit in my lifts this evening and haven't really been doing anything different lately. Really focused right now and love it. Diet has also been spot on and have been adding a little bit of fruit to make up some carbs. |
| Posted by: scalato23 Jan 24 2007, 09:59 AM |
| Great cardio session this morning on the treadmill and stair climber. Gotta love that jump rope HITT!!! Breakfast was 6 egg whites with 2 pieces of whole wheat toast and some turkey sausage. YUM!! |
| Posted by: scalato23 Jan 25 2007, 06:19 AM |
| Good morning one and all...Did biceps and shoulders last night and really tried to focus on the movements and contraction of the biceps as this is the hardest part for me to grow. Will be weighing in tonight as the work pants feel looser and the work shirt feels tighter. A damn good feeling |
| Posted by: scalato23 Jan 27 2007, 07:37 PM |
| Sorry I haven't updated the past couple of days, been busy with work. I wish I could say the diet was good but I haven't been getting anywhere near the totals I need. I've probably fallen about 600 calories short each day and it hasn't been as clean as usual. However, just got back from the store and will be cooking tomorrow so I'm looking forward to next week. Did legs last night and it went well and have no DOMS today. Had another good cardio session and wanted to go longer but decided against it. Didn't get a chance to weigh myself but I should be able to tomorrow. Feel like I'm growing a little bit so I will definitely keep everyone posted. |
| Posted by: scalato23 Jan 27 2007, 09:53 PM |
| Just found out that I'll be eating out twice tomorrow (once at 10am and again at 5pm). Should have no problem kick starting my week with the proper macros. Might even be able to get a good workout in as the gym closes at 3 on Sunday and I have a key to get in after hours |
| Posted by: scalato23 Jan 28 2007, 08:31 PM |
| Had a nice day off from everything. Was able to sleep in and had a very good omelette at a local diner. Ate decently throughout the day but I feel not enough. Finished off the day with a nice big Mushroom Burger from Margaritaville at Citywalk (Universal). Never made it to the gym as I also stopped by and saw my parents for a bit. Cooking for the week is done and every single meal is prepared and ready to go. Even my tuna and cottage cheese is prepared and portioned out. I love it when I have time to do that. That's about it for the day. Completely recovered and ready to SFW this week!!!! |
| Posted by: scalato23 Jan 29 2007, 08:03 PM |
| Ate like I wanted to today except toward the latter part of the day where I got a little off track and wasn't able to space out the meals. Still got 'em in though. Worked out chest and tris today. Chest workout felt just okay but I really felt good doing triceps. Had a tremendous pump during and for the next 45 minutes to an hour afterwards. Here's the link to my intake for the day: http://www.fitday.com/WebFit/PublicJournals.html?Owner=scalato23 Oh yeah, I didn't add the cottage cheese and 1 more tsp. of flax yet. That'll be right before bed. What do you think of the macro breakdown for the day? |
| Posted by: scalato23 Jan 30 2007, 03:12 PM |
| Weight this morning was 208.5. Thats plus 1.5 for the first week for me. btw, bf stayed the same |
| Posted by: scalato23 Jan 30 2007, 06:37 PM |
| Diet was spot on again today and was able to space out my afternoon meals a little better. Also didn't hurt that I left work at 1 today. Unfortunately, needed a new radiator for the car - $380 later. Oh well. Right now just sitting at the gym waiting to work out...bis and shoulders tonight. Feel really amped to work out tonight so I'm just trying to save that energy and focus for the actual workout. |
| Posted by: scalato23 Jan 31 2007, 10:18 PM |
| Bis and shoulders went well last night and back went equally as well tonight. Felt nauseous throughout after deadlifts. Oh well. I feel pretty beat up right now with DOMS in chest and tris and feeling so full from all the food. Basically pretty miserable. On top of all that, I'm having some weird soreness in my jaw on the right side of my mouth. I noticed it yesterday and when I opened my mouth all the way, it sort of popped or felt like it came unhinged everytime I would do that. Today, it's not doing that but it's sore when I open my mouth wide. Honestly, it makes me not want to eat so I don't have to open my mouth that much  I have no previous history of jaw issues and nothing out of the ordinary has happened to my mouth. Has this ever happened to anyone else?I will continue to forge on as I know I'm making great progress!!!! |
| Posted by: scalato23 Feb 1 2007, 05:48 PM |
| Put some ice on my jaw last night for about 30 minutes and brushed my teeth very very very well last night and this morning, just in case there was some old food or something and it's been better today. Still a little sore but getting better. Still have slight soreness in chest and tris, none in shoulders and bis, and a little in back from last night. Tonight I will hit legs and really hit 'em hard. DIet is still going well and am psyched for training tonight. |
| Posted by: scalato23 Feb 2 2007, 06:13 AM |
| Legs went very well last night with: squats leg curls calf press I will be making a slight change to my pre-workout nutrition as I am out of Shock THerapy. That's okay though as I am taking Rampage. Taking a shake with ST and a scoop of ON 45inutes before workout was starting to make me a little sick during workouts so I'm actually looking forward to this. |
| Posted by: scalato23 Feb 2 2007, 06:16 PM |
| No real DOMS today from the leg workout which is always a nice feeling. I do feel it a bit in my calves but not really considering it as DOMS though. Feeling larger and even weighed in at an even 209 (+2 pounds after almost 2 weeks). Nice and slow gain which leads me to believe that what I'm doing diet/exercise-wise is working the way I want it to. Hitting chest and tri tonight so very excited!!! Will update as usual. |
| Posted by: scalato23 Feb 3 2007, 07:28 AM |
| Good morning gentleman and women, I had a great chest workout last night. I think it's in part to knowing that it was the only bodypart I was going to do so I really pushed myself. Getting ready to do tri's this morning. For diet, this weekend may be a bit dirty. Going to Disney's Wide World of Sports this morning, then to a baby shower, then back to Disney's. So, they won't exactly have the healthiest bulk food available. And then tomorrow is the Super Bowl so, like pretty much everyone else, I'll just be eating, eating, and then eating some more!!!! Also, it looks like it's just us 4. Hopefully everyone will stay with it and give it their best shot. Good luck to all and I'll do my Week 2 weigh-in on Monday. |
| Posted by: scalato23 Feb 4 2007, 03:28 PM |
| Well, the diet was pretty good yesterday but not as good as I had hoped. However, today is very much on track and looking forward to the rest of the day with nachos, ground beef, etc. Really worked tris yesterday and did some light cardio this morning. |
| Posted by: scalato23 Feb 5 2007, 06:56 PM |
| After a day of gluttony yesterday I felt like crap when I was going to bed but I felt much better today and had a decent day of eating. Had a major headache before working out but once I started it went away. Blasted the crap out of my shoulders and bis today. Dumbell press Behind-back Cable Pull Front dbell raise wide-grip cable curl incline curl rev. grip ez bar curl Felt great and have a feeling will experience DOMS tomorrow. Weight today was 209 which is up pounds after 2 weeks. BF % is still very close to the same so that's great |
| Posted by: rich_55 Feb 6 2007, 01:34 PM | ||
You live in Orlando, FL man? I have a good friend that lives down there that we visit every few months. How do you like it? He keeps tempting me to come down there and help him out with his business as a trainer. Do you know anything about the personal trainer scene down there? |
| Posted by: scalato23 Feb 6 2007, 06:09 PM |
| Yeah, I live in Orlando. Not sure about the overall PT scene here. The gym I work at is a smaller gym but has all the necessary equipment and offers quite a few classes. We have about 400 - 500 members and most members are professionals. No teens or 20-somethings only doing chest or bi's. It's a nice change from the chain gyms. Anyway, we have 4-6 trainers and they all do quite well. They are only limited by their own availability and schedules. Not sure if that helps but we're a small gym and everyone does well. I'll start being a PT here in March and am about to start offering PT at the hotel gym I oversee. |
| Posted by: scalato23 Feb 6 2007, 08:07 PM |
| Well tonight was supposed to be back and mid-way through the workout, my lower back completely tightened up on me. I was able to do some upper back work at the beginning of the workout but my lower back just wouldn't release. I popped some Aleve about 10 minutes ago and I'm hoping to maybe do a little more but I might have to call it a day I'm also looking at NOT doing back the day after shoulders and possibly moving to a 5x5 workout. Would love to get some feedback on the 5x5 from the experienced crowd. Feel free to PM if you want to keep this Journal clean. Thanks. |
| Posted by: scalato23 Feb 6 2007, 09:21 PM |
| Today's diet: http://www.fitday.com/WebFit/PublicJournals.html?Owner=scalato23 I like this one much better as I don't feel like crap at the end of the day. It's about: 350 less calories 5 grams less fat 50 grams less carbs 30 grams less protein I would rather feel better throughout the day than add another .25 or .5 pounds even though I am bulking. I think this will help as well as I might have been taking in too much protein/carbs. |
| Posted by: PotentiallyFatal Feb 7 2007, 12:57 PM |
| I don't know how accurate the 'Calories Burned' section of fitday is...I am thinkin it is a little high, even when using it myself...your barely reaching the 3500 mark, remember you have ot eat for the body you want, not for the one you already have. IMO 3500 cals at your size is just maintenance. ...you can add in a few hundred more calories and get around the 4000 mark easily by adding 1 whole egg to your breakfast, snacking on almonds, raisins, adding strawberries to your nightime bowl of cottage cheese. Just thought I'd comment since ur one of the only contestants who posted somewhat of a solid diet thus far... |
| Posted by: scalato23 Feb 7 2007, 04:16 PM | ||
Yeah, I don't even look at the calories burned section. I agree, 3500 calories is maintenance for me. I'm in the process of deleting one of my meals and making breakfast a little bigger by adding a whole egg or two and re-working a couple of the other meals. Will post another link to a day with the "new" diet. Thanks for the advice. As far as the solid diet and other contestants, this is where I think I have experience on my side  |
| Posted by: scalato23 Feb 7 2007, 06:37 PM |
| Day off from work today so my I didn't get a chance to get near my 4,000 cal. total. I got decently close but still... Felt great this evening in the gym. Flat dbell Smith incline Flat dbell flyes Push-ups Skulls Rope Pulldown Rev. Iso Pulldown Seriously thought my triceps were going to rip right out of my skin. They were that pumped. And no, I don't take ANY pre-workout supps. except for a small protein shake 1 hour before. The workouts lately have been very intense and my weights have been going up. I think this could be a week where I gain more than my usual 1 lb./week rate |
| Posted by: scalato23 Feb 8 2007, 11:29 PM |
| Well, it stil feels like my tri's are going to bust out of my skin. Major major DOMS today in that area. It got worse as the day wore on. But, I love that feeling in my tri's. One of my favorite groups to work. So, this evening, just did shoulders as only had time for one muscle group (went to see the play Rent this evening). Diet was okay today but still feeling big. Can't wait until the Monday weigh-in |
| Posted by: scalato23 Feb 9 2007, 05:40 PM |
| Diet was good today, but not great. Still have some soreness in my tris and my chest is a little sore as well. Looking forward to tonight's workout as the gym is VERY slow so I might be able to close early and workout earlier and harder on my own. Will of course, keep everyone posted. If there is anything anyone would like to see me add to my Journal, please let me know as this is also for everyone else, not just me. |
| Posted by: vanquish Feb 9 2007, 07:02 PM | ||
HAHAHA!
|
| Posted by: scalato23 Feb 9 2007, 07:35 PM | ||||
Not sure why the laughing. I'm not complaining, just trying to see if I can help other people out who may be trying to bulk. The more information people have, the better and the less that clutters up the forums with repetitive questions. |
| Posted by: vanquish Feb 9 2007, 07:58 PM |
| Just thought it was funny how you said to not expect anyone to respond in journals and here you are asking for responses, even after requesting to keep your journal "clean." Not a big deal bruv, just thought it was funny. |
| Posted by: scalato23 Feb 9 2007, 08:08 PM |
| It's all good man...btw, Monday's weigh-in will be VERY interesting. I've definitely put on more than 1 pound this week (not all fat either). Good luck because you'll need it. |
| Posted by: vanquish Feb 9 2007, 09:43 PM |
| It's all good. Bring it, don't sing it |
| Posted by: scalato23 Feb 11 2007, 12:22 AM |
| Had a wonderful bi workout last night. Worked out with one of the guys from my gym who has a build similar to mine but has found a way to make his bi's grow so, I figured what the hell. And of course, they hurt like hell today but again, it's worth it. Finished with some light back-work. Did some leg work tonight on the machines as I only had 30 minutes. Day off Sunday and then I start anew on Monday. |
| Posted by: scalato23 Feb 12 2007, 09:14 PM |
| Sunday: Thought I was going to take the day off but I felt really good so I worked chest and tris and it turned out to be the right decision as it was another good workout. Monday: 30 minutes cardio Weigh-in: 211 (+4 pounds in 3 weeks) I am very happy with my results so far and may post pics sometime this week |
| Posted by: scalato23 Feb 14 2007, 11:10 AM |
| Last night worked out shoulders and back. Turned out to be a nice combo as my shoulders were tired and sore from the workout, they were nice and warmed up to assist with some of the back exercises. Dumbell Press Behind-back cable lat raise Front Dbell Raise Rear Pec Dec V-bar Pulldown Straight bar cable pressdown A great workout altogether. |
| Posted by: scalato23 Feb 14 2007, 01:30 PM |
| Did some light cardio this morning and legs (which feel great right now). Leg Press Leg Extension Leg Curl Abductor/Adductor (working on hip flexors to help out with Pilates) Just had to take a freezing ass cold shower as the water heater has a busted pipe and won't be fixed until tomorrow. Sure is refreshing though!!! At least I can take a nice hot one at the gym this evening. One cold one every once in a while is enough for me. |
| Posted by: scalato23 Feb 15 2007, 07:48 PM |
| Ended up doing bis last night and although I had a good workout it didn't feel that great. I was all hyped to workout but just didn't have the intensity I usually do. Oh well, it happens. Took the day off today as we had a Member Appreciation Party at the gym tonight. Had a nice spread with burgers, dogs, baked beans, wraps, etc. Let's just say I am VERY full and will have to choke down the cottage cheese tonight!!! Keep it up guys...it seems as if we're all going to come out winners (as cliche as that sounds). |
| Posted by: opfor101 Feb 16 2007, 01:19 AM |
| i havent seen any update pics so i cant really tell, its good tho, looks like uve made good progress since the beginning. keep eating and sfw dude. |
| Posted by: scalato23 Feb 16 2007, 05:58 PM |
| I'll try to get some up this weekend At the gym now waiting for people to leave...seems to have been very slow here today. Chest and tris tonite |
| Posted by: scalato23 Feb 18 2007, 08:42 PM |
| CHest and tris went great, as usual on Friday night. Seems I caught a little bit of what's going around. Had a mild sore throat and some congestion. That combined with some achy joints and an easy weekend made my decision to take the weekend off an easy one. Cheated a little more than I wanted to but I think the physical rest will do my body good once I hit it again tomorrow. Definitely still growing but finding it difficult to move from 4000 cal to 4500 cal. Will keep working at it though. Sswole - Welcome back man, thought this was going to be a 3-man race. |
| Posted by: scalato23 Feb 19 2007, 05:55 PM |
| Week 4 Weigh-in: 213 (up 6 pounds). Lovin' it. Feel like I'm gaining at a good all-around, low fat pace. I've been a little bit on the dirty side of eating lately so we'll see how the weight is in a couple of days. Either way, I'm happy with the results. |
| Posted by: scalato23 Feb 20 2007, 06:15 PM |
| Last night worked bis and back. I really enjoyed working those two parts together so I may stick with it. I've been changing workout exercises about every 4 workouts so as to always be doing something different and hitting the muscle groups for various angles and tensions and I really feel like it's working. That might explain why I've only had 1 shitty workout during this competition. My focus and intensity are always very high. Anyway, bis were killer last night. Started off with drop sets of straight barbell curls. Then went into alternating dbell curls and then cable hammer curls. FInished them off with low rep, heavy weight incline curls. I could barely bend my arm by the end. FOr back, I started with seated rows, close grip-pulldowns, and straight bar pressdowns. All in all, a great workout. Tonight I'll be hitting legs and shoulders. |
| Posted by: scalato23 Feb 21 2007, 08:52 AM |
| Legs and shoulders went great last night!!!! Did squats after taking a week off from them and came back stronger. Did leg curls, calf raises, and ended with high rep iso leg extensions. Shoulders - behind neck press, dbell side raise, upright rows. Day off from work today so will be doing HIIT in a few and then chest and tris tonight. |
| Posted by: scalato23 Feb 21 2007, 06:41 PM |
| Almost forgot to mention from yesterday when I was at work. I saw two people I used to work with and 1 of them asked if I was on steroids (he last saw me 1 month ago) and another said I was freakin' huge and asked what I was doing to get that much bigger (he last saw me 2 months ago). Nothing like 2 ego boosts in the same day!!! Just makes me want to work even harder now. |
| Posted by: opfor101 Feb 21 2007, 11:19 PM |
| keep it up and theyll think ur a genetic freak |
| Posted by: scalato23 Feb 22 2007, 06:43 PM |
| CHest and tris went great as usual last night. Went up in weight in all exercises and am really feeling it. Felt like crap today (major head/nasal congestion). Been trying to fight it off for the past week but I think my body said enough. So, staying home from the gym tonight to get better and down some major amounts of OJ (low-sugar of course). At my grocery store they had those South Beach Diet frozen dinners on sale, buy 1 get 1 free. So of course I said what the heck and bought a couple. Just finished eating one and I must say, it wasn't that bad. If it was earlier in the day I'm sure I could've had 2 of them. THeir macro values are pretty decent and at $3.59/each they aren't that bad of a deal, especially right now!!! Check 'em out. |
| Posted by: scalato23 Feb 23 2007, 06:37 PM |
| Feeling a little better and just being here in the gym working, I feel kinda amped to work out tonight...bis and back. Brought the digital camera home from work so I should be able to post update pics tonight. |
| Posted by: scalato23 Feb 25 2007, 10:10 PM |
| Bis and back went well Friday night and I took my usual Saturday off. Did some cardio today on the treadmill, elliptical, and stair stepper. As promised, here are some updated pics taken cold this evening: http://i18.photobucket.com/albums/b109/scalato23/Post-bulk007.jpg http://i18.photobucket.com/albums/b109/scalato23/Post-bulk006.jpg http://i18.photobucket.com/albums/b109/scalato23/Post-bulk005.jpg I know what I think about them but want to know what you think about them. Will be weighing in as usual tomorrow but will try a couple of different scales as I think the one I've been using is a little off. Till then, later. |
| Posted by: vanquish Feb 26 2007, 04:15 PM |
| Dude, we trusted the timestamp on your pics before and... those are from January 1st, 2005. What's with that bro??? I am not sure I trust you anymore. |
| Posted by: scalato23 Feb 26 2007, 04:44 PM |
| Sorry man...its a digital camera from work and we don't keep batteries in it because they seem to run out quickly. So, I put the batteries in and started taking pictures. I'll bring it home again and get a paper and re-take if you'd like. |
| Posted by: scalato23 Feb 26 2007, 05:57 PM |
| Week 5 Weigh-In: 214 (+7 pounds). Well, I didn't think I had gained more than 2 pounds this past week with me not feeling well and only a decent diet. Did loads of cooking last night so I have plenty of food for this week to make sure I hit 4500 calories. Aiming for at least 2 pound gain this week. |
| Posted by: opfor101 Feb 26 2007, 08:18 PM |
| i trust you to that the picture wasnt really 1/1/07, looks like you gained alot of size keep up the good work. train hard this last month and eat like a madman. Lets do our best to win. |
| Posted by: scalato23 Feb 26 2007, 09:30 PM |
| Thanks Op, I appreciate it and good luck to you man. Only did shoulders tonight and WOW...I can still barely lift my arms over my head. Std. dbell press Cable Lat. Raise (from behind the back) Front Lat. Raise Extreme Stretch My strength has really gone up in this area and I'm quite happy with the growth that is occurring here as well. |
| Posted by: scalato23 Feb 27 2007, 05:43 PM |
| Had a great day of clean bulk eating. Sitting at around 3700 calories and still have my pre-wo shake and pwo shake and dinner to go!!! Woo Hoo. Not sure what to train as I have to do some major swimming tomorrow for lifeguarding. Supposed to be legs but don't want it to negatively affect me. We'll see though. |
| Posted by: scalato23 Feb 27 2007, 06:38 PM |
| Here's what I'm planning tonight: Flat Bench 12,10,8 and then a set of 6 with 60 sec. rest. Followed by a set of 20 partial reps. Super Set with Incline dbell press and incline flye. 6-15 reps and 60 sec. rest after each pair. Super Set of cable crossover and dips. 3 sets with 25-30 reps on cables and failure on dips. Something new and its been forever since I've done super sets so we'll see how it goes. |
| Posted by: scalato23 Feb 28 2007, 07:28 AM |
| STarted doing bench and my shoulders were very sore from the previous day so, this is what I did: Flat Bench: 12,10,8,6 Incline Dbell Press: 12,10,8,6 Pec Dec: 15,12,10,8 Cables:15,12,10 Very good workout and I enjoyed pyramiding the weights as I have recently just been doing 3 sets of 6-8 reps of the same weight. Feel good so far today but it's still early. |
| Posted by: scalato23 Feb 28 2007, 08:48 AM |
| Did 45 minutes of average cardio today and sweat my ass off. I'm going to up my cardio a little bit as I'll be increasing my calories once again. |
| Posted by: rich_55 Feb 28 2007, 03:38 PM |
| 3700 isn't that much for a guy your size. I would say increase the cals up to 4000. The scale increasing is not a good measure for you b/c it seems that you've been eating kinda dirty. Lookin thick though and those types of compliments rock!! |
| Posted by: scalato23 Feb 28 2007, 08:10 PM |
| Calories are actually back up over 4000. The diet was a lot better last week and will continue to do so. Armed with my new workout scheme and a strong dedication to diet, the title will be mine. |
| Posted by: scalato23 Mar 2 2007, 10:08 PM |
| Where are you guys?? My excuse is that I'm going through lifeguard training after I get off work and am just taking 3-4 days off. Eating just above maintenance during these days but making sure to get enough calories. |
| Posted by: scalato23 Mar 3 2007, 03:38 PM |
| Alright guys, you're in for it now. I got out of class early today and I'm getting ready to hit the gym. I have a new workout scheme for this month and a special workout for the middle week as well. I'm rested and ready to go. Not to mention, the gym is already closed so I have the whole place to myself to SFW!!!! |
| Posted by: scalato23 Mar 3 2007, 04:48 PM |
| Ahhhh, nothing like drinking a PWO shake after SFW after a 3 days off of no real physical exercise. It felt great to get in there. I worked back and abs: Bent-over bbell row (12,10,8,6) Seated row (12,10,8,6) Front Lat Pulldown (15,12,10) Stiff-arm pressdown (15,12,10) Crunch (20,20,15) Hanging Leg Raise (15,15,10) Reverse Crunch (12,12,12) As you can tell, I don't do abs all that often but am making a concerted effort to start working on them now so by the time this month and bulkfest are over, I have a decent start on them during cutting. Anyway, gotta shower, hit Publix, and COOK!!! |
| Posted by: scalato23 Mar 4 2007, 07:53 AM |
| You know, I forgot to list what I was taking. Are you ready for it? ON Whey Dextrose Carbo Gain NOW Adam Multi NOW Flax Oil Yup, that's it. I thought I would do the contest au natural with no edge to push myself even harder. I usually take at least CEE but had been on it for a bit so decided to have my body get back to its "normal" state. |
| Posted by: scalato23 Mar 4 2007, 03:33 PM |
| This afternoon's workout went great. Had some extra motivation as my gf was and I were in a little arguement. Nothing like female frustration to get you motivated in the gym. Anyway, went with shoulders and tris today: Front Military Press (12,10,8,6) Dbell Press (12,10,8,6) Dbell Front Raise (15,12,10) Dbell Side Raise (15,8,7,) Bbell Skulls (12,10,8,6) Cable Kickbacks (15,12,10) Wide-grip pushdowns (12,10,8,6) Felt great all the way through. Have some minor DOMS from back yesterday but I rarely ever have them so it's a welcome treat today. SLamming my PWO shake right now and tweaking my menu for the upcoming week. |
| Posted by: scalato23 Mar 5 2007, 09:51 PM |
| Good diet day today and worked legs tonight: Squats (12,10,8,6) Leg Press (12,10,8,6) Leg Curl (15,12,10) Bbell Lunges (15,12,10) Standing Calf Raise (12,10,8,6) Had great energy before and during workouts. Have switched from water to gatorade the past couple of weeks to see if there was a noticeable difference. So far, I think the gatorade gives me a little more energy throughout so I can go full intensity all the way through. Highly unscientific results but real-world results nonetheless. I'll keep you posted on my side experiment. Forgot to weigh-in today so I'll do it tomorrow. |
| Posted by: scalato23 Mar 6 2007, 06:44 PM |
| May or may not take the evening off from working out. Really don't want to but I have a new member orientation to do at 7pm so we'll see. Scheduled to do chest and bi's. Will weigh-in in a bit. Another fantastic day of eating however. |
| Posted by: scalato23 Mar 6 2007, 06:49 PM |
| Week 6 Weigh-in: 215 (+8 pounds). I wasn't expecting any more than that due to me taking 3 days off and a screwy eating schedule on those days I was in class. But hey, that just gives more motivation to kick some ass this last month and I am anticipating continued solid gains these last few weeks. I hope you guys are eating like its your life and lifting weights like nobody's business!!! |
| Posted by: scalato23 Mar 6 2007, 08:22 PM |
| Well, got done with the newbie around 8 and decided to just take the day off. No sense in squeezing in a workout when a day-off would serve me even better. Besides, I'm off both jobs tomorrow so I can really come with the intensity!!! Till tomorrow. PS - Seriously guys, where are all of you? This is for the Bulkfest King 2007 Title. Everyone started out so well and now everyone seems ho-hum about it. Let's get it going guys. Or maybe, the young ones can't hang with the older, more experienced types |
| Posted by: vanquish Mar 7 2007, 03:11 AM | ||
That's cute... I am up 12 pounds and update every day that I train. Can't speak for anyone else. |
| Posted by: scalato23 Mar 7 2007, 07:35 AM | ||||
Lol, of course the one person who has been doing well, responds.. I was just trying to keep everyone motivated and help push everyone to do their best. Keep it up bro. |
| Posted by: scalato23 Mar 7 2007, 10:35 AM |
| With the day off from work today decided to do a Pilates class with the gf. Its a decent class and will more than likely continue it on Wednesday mornings, preceded by cardio. Then tonight I'll work chest and bis. |
| Posted by: scalato23 Mar 7 2007, 09:42 PM |
| Woo Hoo. Great chest and bi workout Flat bench 12,10,8,6 Incline dbell 12,10,8,6 Pec Dec 15,12,10,8 Cables 15,12,10 EZ bar curl 12,10,8,6 Incline Curl 12,10,8,6 Concentration Curl 15,12,10 I also kinda set a new PR!!! I was cruising on flat bench and decided to put on 225. I haven't maxed out in a VERY long time and felt great so decided what the heck. So after the last set of 6 I put on 225 and did two reps fairly easily. I decided to stop there as I had more chest to do and didn't want to max out. So, as I said, a PR without even trying!!! Hot damn, I love it |
| Posted by: scalato23 Mar 8 2007, 09:33 PM |
| Well, wasn't able to work out this evening as my gf's grandfather passed away early this morning. Her parents drove to Orlando tonight as it is halfway so I went over and met them for dinner. Sorry for the short post but nothing else to say for today. Sorry. |
| Posted by: GuardDog Mar 8 2007, 09:53 PM | ||
Family first bro. They'll be in my prayers. |
| Posted by: drstamper3 Mar 9 2007, 10:34 AM |
| In the greater scheme of things you'll have plenty of time to workout, don't rush back into it too soon, spend quality time with the girl instead of the gym for a week. I'm truly sorry. |
| Posted by: scalato23 Mar 9 2007, 06:33 PM |
| Thanks guys, I appreciate it. Dinner went well and everyone is doing okay. Her parents left this morning to drive the rest of the way. Her grandfather had been sick for a couple of years and they had been expecting it to be anytime. Not that it makes it any better but they have had time to prepare. He's in a better place now and that's good news. The gf didn't go as they weren't all that close and she had some major things of her own to take care of. I'm at the gym tonight and we're going to workout together and just spend time together tonight. Thank you again for all of your thoughts. It means a lot to me and although she doesn't really like me being on the forum, I'm sure she would thank all of you as well. |
| Posted by: scalato23 Mar 12 2007, 04:06 PM |
| Been a little busy as of late. Saturday night I went to Universal for Mardi Gras and saw the Doobie Brothers. After 37 years they can still play great music and have great harmony. Sunday went to the beach and there was no way I was going to go into the gym after being in the sun all day. That would've been asking for an injury. BUt tonight, I'm back in there and will be pushing some serious weight. Also doing a weigh-in. |
| Posted by: scalato23 Mar 12 2007, 06:04 PM |
| Week 7: 216 (+9 pounds). Still feeling excited about the steady progress in the weight gain area. Not gaining too quickly so I'm definitely keeping the fat low Woo Hoo |
| Posted by: scalato23 Mar 12 2007, 08:28 PM |
| Fantastic workout this evening. Can barely lift my arms but hey, it felt great. Shoulders: Military Press 12,10,8,6 Side Cable Lat Raise 15,12,10,8 B/w leg cable front raise 12,10,8,6 Dbell Press 2x12 (very slow controlled movements w/ 3 second pause at top) Triceps: Cable skulls 12,10,8,6 Kickbacks 15,12,10,8 Rev. Pushdown 12,10,8,6 Again, I had great energy and intensity and can't wait to get back in there tomorrow. |
| Posted by: scalato23 Mar 13 2007, 05:32 PM |
| Surprisingly, no DOMS in the shoulders so that's a pleasant surprise. I will say, I really likd the exercises I did last night and the rep/set scheme. I'll do it again a couple more times and see what my body tells me. Finally, a winning shoulder workout for ME. Triceps, definite DOMS that started slowly this afternoon and have been slowly building this afternoon. Will do some nice tri stretches tonight. LEGS Night. Woo Hoo. Been looking forward to it all day and can't wait to start. I have about another hour until the gym really empties out and I can throttle them. SFW. Bring it on!!!! |
| Posted by: scalato23 Mar 14 2007, 08:13 AM |
| Great workout last night for the legs. Squats (12,10,8,6) Leg Press (12,10,8,6) Machine Leg Curl (15,12,10) Standing Cable Leg Curl (15,12,10) Calf Press (15,12,10,8) Did some major stretching afterwards as I was barely able to walk around and finish closing the gym. |
| Posted by: scalato23 Mar 14 2007, 03:15 PM |
| Have major soreness in my quads this afternoon but have been stretching every hour (I'm off from the hotel today). I have to work at the gym this evening so I'll be able to keep stretching and do some light walking to loosen the muscles up. Also scheduled to do chest and bis. |
| Posted by: opfor101 Mar 14 2007, 08:07 PM |
| hjmmm, thats wierd i only do 2 differnt exercises for biceps, alternating bicep curls and ez bar curls. but i started hitting chest harder this week, with the flyes and not to mention a switch to dumbells |
| Posted by: scalato23 Mar 14 2007, 08:15 PM |
| Shit man, I wish my bis reacted like that to just two exercises. THey are, in my mind, my weakest looking bodypart. |
| Posted by: scalato23 Mar 14 2007, 08:21 PM |
| Great workout tonight with chest and bi's. Flat Bench (12,10,8,6) Incline Dbell (12,10,8,6) Went up 5 pounds on each dbell at every set Pec Dec (15,12,10) Front Cables (10,8,6,4) EZ bar curl (12,10,8,6)Went up on each set compared to last time Incline dbell curl (12,10,8,6) Concentration Curl (15,12,10) Rev. Cable curl (12,10,8) |
| Posted by: PotentiallyFatal Mar 15 2007, 03:38 PM | ||
yah man...same here. Biceps have always been hard for me too. I went almost a year without any progress. Try hitting them with different exercises...I like to flip the rest on the precher curl station around...and lift it right up on the top notch....lean over and grab ez or straight bar...you should be practically on you tip toes leaning over...grab that weight and try to toouch it to your forehead...concentrate on every rep...get mad. |
| Posted by: vanquish Mar 15 2007, 03:45 PM |
| One of the best exercises for biceps in my experience in one you don't see too often. I call it "one-arm reverse-incline dumbbell spider curl." It might have a real name, but I wouldn't know. What I do is I lay face down on an incline bench (so my back is facing up) and with my arm stabilized by the bench, I do one arm at a time and curl up. The best way to do it is with one's triceps almost parallel to the incline of the bench. I have never felt a pain like this when doing curls. It's an amazing thing. If you are a fan of regular spider curls then you will love this. |
| Posted by: scalato23 Mar 16 2007, 05:23 AM |
| Will definitely have to try those next time around. Thanks. No workout Thursday as I worked a double at the Hotel. Decent eating day. Still have slight soreness in the legs but everything else is fine. |
| Posted by: Christopher78374 Mar 16 2007, 10:49 AM |
| have you tried drag curls? those destroy me and seem to add some mass every time I do a split with them. |
| Posted by: scalato23 Mar 16 2007, 05:13 PM |
| Thanks for the tips guys...I really do appreciate it. Working at the gym right now and it's soooo dead (nice day outside). Anyway, have another training at 7 so I may try and get 1 body part done before. Will of course keep everyone posted. 15 days left!!! |
| Posted by: scalato23 Mar 18 2007, 03:14 PM |
| It has been quite a busy weekend for me and I have not been in the gym for 3 days. However, I'm fueling up right now and will be there in about an hour for a great workout, it's back I believe. As this bulkfest draws near to a close I just wanted to say it's been a great competition so far and I'm looking forward to seeing everyone's progress!!! BTW, I will be posting my cutting diet up tonight (hopefully). |
| Posted by: scalato23 Mar 18 2007, 03:46 PM |
| Here is what I am considering doing for my cut: 6AM 4 egg whites, 2 whole eggs, 1/2 cup oats, 1/2 scoop ON, fish oil caps 9AM 1/2 cup brown rice, 4oz. ground turkey breast Noon 2 scoop ON shake, 2 tsp. flax 3PM 4oz. steak, 3/4 cup veggies, salad 6PM 1 can tuna, celery or carrots (1 hour before workout) 9PM PWO shake Pre-Bed 1 cup cottage cheese w/ 2 tsp. flax and some type of berries. PS - I will alternate fish/chicken/steak at the 3PM meal. I know I do not have the macros posted but if you've been following this journal you can see the significant reduction in fat and carbs on this diet. I'm all ears for suggestions. |
| Posted by: vanquish Mar 18 2007, 04:36 PM |
| Diet looks very slim. Post up the total cals and everything, but just looking at it, it looks like too few calories for how much you weigh. |
| Posted by: scalato23 Mar 18 2007, 05:01 PM |
| I think you might be right...will post numbers in a bit. Had a great back workout this afternoon. Bent over barbell rows Seated rows Lat Pulldown V-Bar Pulldown Felt great and actually feel a pump which I usually don't feel. Also, hit a new PR on the seated rows. Hot damn...PR's on different exercises just about every week now. I love it. |
| Posted by: scalato23 Mar 18 2007, 06:19 PM |
| You were right...a bit skimpy on everything but at least I know where to add. Cals: 2075.75 Carbs: 171.05 Fat: 38.3 Protein: 263.95 This is without counting the salad and carrots which really won't make a difference one way or the other. Thinking of maybe adjusting the meals to every 2.5 hours instead of 3 and adding another meal in my day. The afternoon looks a bit on the light side. |
| Posted by: scalato23 Mar 19 2007, 08:02 PM |
| Week 8 weigh-in: 218 (+11 pounds) Gained 2 pounds last week which is awesome. Had a great shoulder workout this evening and really pushed myself. Almost had tears coming out of my eyes, yet I wasn't crying. Weird feeling but great nonetheless. Military Press Dbell Press Front Raise Side Cable Raise |
| Posted by: scalato23 Mar 20 2007, 05:39 PM |
| Bored, sitting here at the gym. Waiting to workout. Just finished a small shake and banana so I'll be SFW around 7:30. Typically Tuesdays are slower here so I'll be able to get 2 body parts in. |
| Posted by: scalato23 Mar 20 2007, 08:45 PM |
| Really worked my tris tonight. It got to the point where I would finish a set and then just let my arms hang and had to sit down on the floor as all my strength, power, and mental focus was on that particular set. I didn't have anything left in me to continue standing after each set. IT WAS GREAT!!!! Energy was through the roof and as far as intensity goes, WOW. I loved it and really think I have found the workouts and set/rep scheme that are working well for me right now. Gotta love it and can't wait to get back into the gym to SFW. |
| Posted by: scalato23 Mar 21 2007, 06:57 PM |
| Did some great cardio this morning and am getting ready to tweak everything for the cut soon. Tonight I worked my legs and was only able to get 2 sets of squats in due to some pain in my lower back. Felt like a pinched nerve but I was able to do everything else. Leg Press Leg CUrl Cable Leg Curl Iso Leg Ext Feeling very good lately and can't wait to start trimming down to really show off all of this new muscle. You ready guys to start showing off our gains soon? |
| Posted by: scalato23 Mar 23 2007, 05:26 AM |
| Due to a long ass day at work was not able to get to the gym but I knew that would happen so no loss. Well guys, last week. SFW because I know I will be. |
| Posted by: scalato23 Mar 23 2007, 05:51 PM |
| Another long ass day at work but it was great. We were very busy as a cheerleading group is staying there and was all over the place. Made the time go by quickly but I know I didn't eat nearly enough. Therefore, I'll be doing some cardio at approx. 7:10pm (to coincide with the Gator game). Watching sports on tv makes the cardio alot more tolerable. I'll do some bi's afterwards as we have some pre-made shakes I can have here. Will keep you updated. BTW, I'm prepping for the cut and am soooo ready to start that process. |
| Posted by: opfor101 Mar 25 2007, 02:12 PM |
| haha i got a feeling you'd do really well on the cut. I think your biceps will be more pronounced when you shed your fat. Last week bro. Hit the gym like a nuke and destroy the competition. That being said repost your first pictures that you had to post at the begininng of the bulkfest. The links arent working anymore. |
| Posted by: scalato23 Mar 25 2007, 08:22 PM |
| Thanks man...last week of the contest and I must say, I am kinda glad. Getting tired of eating all this food and feeling bloated all the time but hey, it's all about the end result right? Definitely plan on hitting the weights hard this week. My gf's mom will be in town so, not to be mean, but I won't have her in the way during this last week. I clicked on the links and they all worked. I have 2 sets of pics (try the second post of pics). Good luck to all. |
| Posted by: scalato23 Mar 26 2007, 05:47 PM |
| Week 9: 218 (+11 pounds) No weight-gain from last week as I pretty much ate maintenance for the week due to a crazy work schedule and starting to feel the excess fat. Have decided to eat at maintenance this week as well and just eat healthy and SFW!!! Will be working out later this evening. |
| Posted by: scalato23 Mar 27 2007, 05:36 PM |
| Well last night was a typical Monday, and I was only able to do cardio. Trying to get my stamina, speed, etc. up for the cut. Tonight, they'll be shutting the power off around 7:30, but, we have enough windows to get light in here. |
| Posted by: scalato23 Mar 29 2007, 05:05 AM |
| Well, wouldn't you know it. THe week I want to SFW the most for the competition has evolved into basically a week off. TUesday night some clouds rolled in so when the power was shut off it was pitch dark. THe gf's mom came in town so last night I went to dinner with them and tonight I have to work late but I'll be damned. I'm going to lift tonight!!!! Basically what I think I'll be doing is lifting for pump and doing what I can for the body parts. I have been getting sun on my face, forearms, and legs from work but unfortunately none on the chest Diet has still been maintenance. It sucks, I know I've put on all this weight but not lifting since Friday has got me feeling small. But I know the pictures will tell a different story. DOn't forget to post your pictures guys. It'd be a shame if someone didn't make the deadline. |
| Posted by: scalato23 Mar 30 2007, 05:25 AM |
| VERY nice gains everyone. I really am impressed and proud of all of you. My pics will be up tonight, not sure how I compare yet but I am proud of myself and in the end, that's what counts. Way to go!!! |
| Posted by: opfor101 Mar 30 2007, 06:15 AM |
| we are all eager to see what kinda gains you have made. Make us proud!!! |
| Posted by: scalato23 Mar 30 2007, 05:41 PM |
| Well, here's my final weigh-in: 216 (+9). I lost two pounds this past week due to diet and my water intake dropped dramatically due to various work factors out of my control. I'm pretty pissed about this but hey, it's an honest measurement and I have to report the truth. People are still here in the gym and waiting for the gf to arrive so we can take the pictures. I will not be posing as I wasn't in the first set of pics so the visual results can be represented better. If I posed, there would be an obvious difference between original and now which I don't think would be all that fair. |
| Posted by: scalato23 Mar 30 2007, 07:33 PM |
| Alright, here we go: Front chest Before http://i18.photobucket.com/albums/b109/scalato23/HPIM0060.jpg After http://i18.photobucket.com/albums/b109/scalato23/post-bulk013.jpg Back double bi Before http://i18.photobucket.com/albums/b109/scalato23/HPIM0055.jpg After http://i18.photobucket.com/albums/b109/scalato23/post-bulk014.jpg http://i18.photobucket.com/albums/b109/scalato23/post-bulk008.jpg Right bicep Before http://i18.photobucket.com/albums/b109/scalato23/HPIM0058.jpg After http://i18.photobucket.com/albums/b109/scalato23/post-bulk009.jpg Quad Before http://i18.photobucket.com/albums/b109/scalato23/HPIM0056.jpg After http://i18.photobucket.com/albums/b109/scalato23/post-bulk010.jpg Calf Before http://i18.photobucket.com/albums/b109/scalato23/HPIM0057.jpg After http://i18.photobucket.com/albums/b109/scalato23/post-bulk011.jpg |
| Posted by: opfor101 Mar 31 2007, 11:33 PM |
| lookin pretty big there. good job man lets hope either one of us wins the bulkfest/ |
| Posted by: scalato23 Apr 1 2007, 07:37 AM |
| THanks man...I appreciate it. Although it was tough for me as I was going to start cutting and had pretty much "finished" my bulking. I was already topped out over 200. I think I made decent gains though. You did a great job as well. Just make sure to stay with it man!!! |
| Posted by: opfor101 Apr 1 2007, 12:12 PM |
| for a person who finsihed his bulk and bulked again just for the bulkkfest you did helluva nice job. Guess your gonna be doing trhe cutfest and i think you will do a really good job. |