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Balkan's Bulking Thread
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Balkan's Bulking Thread

Stats:
Height: 5'11
Weight: 183lbs
BF: ~12-13% (guess). can see abs unflexed year round

I've been working out for 6+ years, however a large majority were in no caloric surplus and ending up being maintenance lifting. I have an ecto-meso metabolism with a slightly narrow/small bone structure. I already get somewhat regular compliments on my physique but want to take it to the next level.

My biggest challenge is eating enough food. The workout intensity is there but I often unintentionally put myself into a caloric deficit due to work hours and/or lack of available food. I can only eat so many protein bars in a day and really need to improve at planning meals :/

I'm currently on a Push/Pull/Legs/HIIT Cardio + abs +neck routine that I usually complete in 6 days. The training is influenced and similar to Dante's DC Training with heavy weights, high intensity, and low volume. Usually do slow 3 second negatives for the non compound movements.

Goal= Weigh 190-195llbs at 10% bf

Here are the last several workouts...

8/30- Pull
Rack Pulls on Smith @145lbs/side x9, x6, x5
1 Arm Lat Rows @90lbs x12, x8 (usually do rack chins)
False Grip Oly ring Rows with bodyweight x10, x8 (usually do barbell rows)
EZ bar curl @17.5lbs/side x8, x6

9/3- Legs
Pistol Squats @bw x5, @bw +10lb dumbbell x5, x5 (re-introducing movement)
Standing walking lunges @30lb/side x14
Leg Press Single Leg @90lb/side x15, @100lb/side x12
Calf Press on Leg Press @100lb/side 13-7-6 (rest pause with 3 second static hold and 3 second negative)

9/4- Push
Barbell OHP @155lbs 7-2-1 (rest pause)
Weighted Dips @60lbs 12-3-3 (rest pause)
3D Pec Fly @32.5lbs x12, x10
Tricep pushdown @62.5lb x13, x9
Lateral Raises @30lbs x8, x7

9/6- Cardio
HIIT cardio on cycle 3 x30 second all out sprints with 90 second rests
high rep neck flexion and extension with band
Cable crunches @140lbs x10, x8, x8

Any one else bulking, feel free to jump in and post your own progress.
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