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I like to play rugby. I play for a D2 men's team. The rugby team I play for went to national's last spring and we took 2nd. You can see where this is going. I am currently rehabbing a shoulder injury from last summer. If I can find a full length mirror I'll add some pictures but they don't seem necessary. Goals: Bulk to 225-230 at least one month before in-season training starts. This will probably be in early March, call it 5 March. Cut to 215-220 before our first playoff match. April 6th Earn and retain a position on the playoff roster. Help my team make it back to nationals. We've qualified for the playoffs leading to the national championship. Play in the national championship. Win. June 2nd Toxx: If I do not make the playoff roster or we don't make it to the final four I will donate half of what a plane ticket to Denver, from my local airport, would cost to a charity of my choosing. If we make it to the final four but do not play in or win the championship I will donate $50 to a charity of my choosing. How: Eat well, lift heavy, and log. I am ignoring cardio for the time being but will begin sprint work and other running as the season approaches. I will log my workouts and log what I eat. At the beginning of December I weighed my usual 204 pounds and am currently 215-218 pounds. Age/Height/Weight: 28/6'2"/217lbs I have never tried to bulk and I have found it harder than I imagined. I recently reassessed how many calories I need to eat on lifting days and it seems to have helped. Any advice is encouraged and welcome.
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| # ? Jan 22, 2013 02:39 |
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| # ? May 24, 2013 21:25 |
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Lifted: 8x365 deadlift 8x195, 7x195 front squat 10x185, 9x185 straight leg deadlift lots x reverse lunges with 50lb dumbbells planks and side planks 3 sets x 60 seconds Ate: 
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| # ? Jan 22, 2013 03:35 |
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Yesterday I foam rolled a bunch and was otherwise useless. Yesterday I ate normal non-lifting day fare: protein scoop oatmeal lactaid whole milk tea banana peanut butter broccoli lettuce with dressing tuna egg whites bacon I'll add that to a tracker later so I can get a better idea of what is what. Dinner was a disaster of pizza and a few beers. Lifting day today.
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| # ? Jan 23, 2013 14:04 |
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lifting: pull ups bw x 15, 9, 6 yates row 9x115xcrapform, 9x105, 8x105 drag curl 10x60, 8x60 ohp 9x115, 9x115 rolling tricep extension 10x25, 9x25, 7x25, these make my shoulder pinch while ohp doesn't hammer grip db curls 10x25, 9x25 arnold press 10x25, 10x25 weighted ab hootenanny x infinity shoulder dislocates x lots eating: 
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| # ? Jan 24, 2013 04:42 |
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That's some good power.
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| # ? Jan 24, 2013 04:46 |
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lifted: deadlifts 8x375 back squat 8x235, 8x235 sldl 10x195, 9x195 bulg split squat 90x10, 110x9 did these on a smith machine, no clue on the bar weight, so that's plate weight weighed 217 post workout ate: 
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| # ? Jan 25, 2013 06:01 |
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Should probably stop being lazy and track what I eat on weekends and non workout days. Ate well Friday then drank a little on Saturday and ate boatloads of chili. today lifted: deadlifts 7x385 front squat 7x195, 6x195 failed on the 7th sldl 10x195, 9x195 reverse lunges 3 sets of 10x50 planks and side planks 3 sets x 60 seconds each weight 218.5 ate:  also had a bowl of chili
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| # ? Jan 29, 2013 03:47 |
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Picture from about 18 months ago at my typical weight of 204. This is what I most likely looked like about 3 months ago before I started eating/lifting again. I don't have a more recent picture of myself around 200 lbs.
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| # ? Jan 29, 2013 04:10 |
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A gallon of whole milk is 2500 calories. I like to add 5 scoops of whey to bring it to 3000 calories. You should be able to down the milk and eat another 1500 - 2000 in a day. It's not for everyone but if you really want to bulk I recommend giving it a go. You'll be surprised how much easier it is to drink the calories than it is to eat them.
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| # ? Jan 29, 2013 04:10 |
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Tanreall posted:A gallon of whole milk is 2500 calories. I like to add 5 scoops of whey to bring it to 3000 calories. You should be able to down the milk and eat another 1500 - 2000 in a day. It's not for everyone but if you really want to bulk I recommend giving it a go. You'll be surprised how much easier it is to drink the calories than it is to eat them. yesterday I ate 1/2 a giant pizza and wanted to die  today, lifted: pullups 15, 10, 6 yates row 10x115, 10x115 drag curls 9x60, 7x60 ohp 10x115, 8x115 rolling tricep extension 10x25, 10x25 actually did these correctly today hammer grip curls 10x25, 10x25 shoulder dislocates x lots I'll update with food once I'm done eating for the day. Edit: Apparently I was done for the day. Still felt terrible so I went to bed quite early and didn't eat much. 
jfff fucked around with this message at Feb 1, 2013 around 00:59 |
| # ? Jan 31, 2013 00:47 |
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jfff posted:That seems like an extreme amount of calories, how much weight are you trying to put on? I'm 205 right now and my goal is 235. I started at 180 around two months ago. It may seem a bit extreme but it's about results.
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| # ? Jan 31, 2013 17:20 |
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How did I miss this. Rugby boys are the BEST
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| # ? Jan 31, 2013 18:36 |
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Tanreall posted:I'm 205 right now and my goal is 235. I started at 180 around two months ago. It may seem a bit extreme but it's about results. Susical posted:How did I miss this. Rugby boys are the BEST today was pretty bleh at the gym, lifted: deadlift 5x385 form went to crap on rep 6 so I bailed on it; couldn't put things back together for more reps front squat 7x205 ,6x205 sldl 10x205, 10x205 weighted ab soiree ate:  Weekend goals: eat well and track it, take a current picture
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| # ? Feb 1, 2013 05:13 |
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jfff posted:What's your height? Also do you have a log I couldn't find one? 5'11" with no log. Our deadlift is about the same last Saturday I did 375 5x5. My squat isn't great 265 5x5 box squat. 165 5x5 ohp. 265 5x5 bench. I bench and squat the same weight welcome to bro town! No matter what you do keep up the hard work.
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| # ? Feb 1, 2013 06:40 |
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Susical posted:How did I miss this. Rugby boys are the BEST  Also, glad you started a log j. Gaining weight pre season is a great idea..in season is a bitch. Figuring out what foods you have available is a first step. Crock pot is awesome for making like ten pounds of quick meat stew with great macros, and saves a ton of money. Really though with your goals you're going to have to be pounding protein shakes and eating the occassional pizza to get your cals. Just do what you're doing: eat and then reasses, because you're probably not eating enough. Then if the scale stops, eat some more.
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| # ? Feb 1, 2013 06:50 |
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Tanreall posted:5'11" with no log. Bluff posted:
I've been instructed to reign in the bulking and start sprints and running. I'm going to keep lifting and work in cardio, 3-5 mile jogs, on lifting days and ease into sprint intervals on non-lifting days. I've realized chicken is a much better lunch choice in terms of calories than tuna so I'm going to be switching to that most likely. Yesterday I ate: 
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| # ? Feb 2, 2013 18:35 |
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weekend: I ate well on Saturday and not well on Sunday. Sunday I went to a party and just tried to stuff as much into my face as possible. Through some minor miracle of self control I only had one beer. I didn't worry about macros but I'm not sure I ate enough. today is Monday, Monday is a lifting day lifted: deadlift 7x385 front squat 8x205, 6x205 failed 7 sldl 10x205, 9x205 bulgarian split 7x140, 5x140, 6x90 planks of all shapes and sizes ran a slow mile weight: 215, bleh ate: 
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| # ? Feb 5, 2013 04:26 |
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What position are you usually at bro?
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| # ? Feb 5, 2013 05:24 |
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Bluff posted:What position are you usually at bro? I'm usually at wing, sometimes I'll rotate to flanker depending on substitutions. Are you still playing flanker? Good luck in Vegas.
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| # ? Feb 5, 2013 13:10 |
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I'm liking 8 lately, we got a great exchange student who plays open like he was born to it so we are switching around. Im sitting around 210-215 though so I'm going to have to keep the calories up for fifteens.
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| # ? Feb 5, 2013 13:14 |
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Wednesday lifted: pullups 13, 8, 5 yates 10x125, 9x125 drag curls 9x70, 8x70, 6x70 ohp 8x115, 7x115 rolling tri extension 10x30, 9x30 hammer grip curls 10x30, 9x30 arnold press 8x40, 8x40 shoulder dislocates x plenty ran a slow mile ate:  Thursday lifted: dl 7x385 front squat 8x205, 6x205 failed 7 sldl 8x215, 8x215 ran a fast 1/2 mile ate:  weight: 220 Foot feels good after the running and there isn't any swelling. Yesterday ate normal breakfast and lunch then a bunch of pizza due to a work party shindig.
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| # ? Feb 9, 2013 16:32 |
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Food consumption has been the same as usual. On Tuesday I had some pizza, I like pizza, and beer, I like beer. Other than that pretty straight and narrow. lifting this week went as follows 2/11 dl 5x395 front squat 7x215, 6x215 sldl 9x215, 9x215 bulg split squat 7x90, 7x90, 7x90 on smith machine planks 2/13 pullups 13, 10, 5 drag curls 8x70, 4x70, 8x60 doing these with a straight bar, rather than an ez curl bar, is far more difficult ohp 8x125, 7x125 rolling tricep ext 10x30, 10x30 hammer curl 7x35, 7x30 arnold press 9x40, 9x40 2/14 dl 6x395 front squat 6x215, 5x215 sldl 10x215, 9x215 sprintervals, 1 minute on 1 minute off as fast as the treadmill would go weight was 220 post workout
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| # ? Feb 15, 2013 00:39 |
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Saturday was a rugby day; we had turf time so got a bit of a run around. skipped Monday to give my legs a break 2/19 dl worked up to 1x465 front squat 7x205, 5x205 sldl 10x135, 10x135 planks, planks, planks sprintervals until the treadmill told me some bs about it being out of order 2/21 pullups 13, 10, 6 yates 10x115, 9x125 drag curls 9x60, 7x60 ohp 135x7, 135x5 rolling tri ext 10x30, 9x35 hammer curl 10x30, 9x30 arnold press 10x45 weighed 222 post workout this Saturday is more turf time and Sunday is an indoor practice
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| # ? Feb 22, 2013 04:14 |
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Practice last Saturday was great. Did a few live tackling and rucking drills everything felt good. 2/25 dl 7x385 front squat 6x205, 5x205 sldl 9x215, 9x215 planks galore 2/26 3 mile run 2/27 pull ups 13, 8, 6 yates 9x125, 9x125 drag curls 9x60, 7x60 ohp 6x135, 5x135 rolling tri 10x135, 9x35 hammer curls 10x30, 9x30 arnold press 10x45, 8x45 tri push down 10x40, 10x40 weighted ab stuff weight has been around 220 all week. doing a five mile race/run tomorrow. it's not going to be pretty. just hoping I don't bust my rear end on some ice. 10s tournament in Chicago the following weekend.
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| # ? Mar 1, 2013 17:42 |
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I lifted Monday and Wednesday. Wrote down the numbers but lost them. It was more of the same. Weight was 220 on Wednesday. Had rugby training on Thursday including a beep test. Saturday is/was a rugby day. We took two teams down to Chicago for a 10s tournament. Both teams won their respective brackets and semifinal games. Consequently we went home with 1st and 2nd. Knees are cut to hell due to snow and ice but other than that everything works.
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| # ? Mar 11, 2013 13:03 |
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10s in Chicago
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| # ? Mar 11, 2013 19:52 |
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did a light workout on Sunday with the team. 3/11 dl 6x385 front squat 6x205, 5x205 sldl 9x215, 7x215 planks hips were tight and flexibility suffered in the squat, still hit proper depth. I was going to lift yesterday but I am a waste of space and skipped the gym. I am going to get the work out in Friday The team is having split backs/forward practice this evening. Going to make both sessions. My weight was 221 last time I stepped on a scale. I'm going to ramp up my running and try to get in 10-15 miles outside of practice.
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| # ? Mar 14, 2013 17:20 |
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 221 Training yesterday was good. Lifting after work today.
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| # ? Mar 15, 2013 13:32 |
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Friday 3/15 pull ups 13, 8, 6 yates 10x125, 10x125 drag curl 8x60, 6x60 ohp 135x7, 135x6 rolling tri ext 10x40, 9x40 arnold press 45x8, 45x6 hammer curl 30x10, 30x9 cable push down 10x45, 10x45 planks Saturday 3/16 cardio Monday 3/18 dl 6x385 front squat 6x205, 6x205 sldl 9x215, 8x215 cardio Pitch is still snow covered so team training has been limited.
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| # ? Mar 19, 2013 19:27 |
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Upper back felt tweaked last week so I skipped my upper day and did shoulder rehab work instead. Fri 3/22 was light team training. Mostly skill work, no fitness. Sat 3/23 traveled to Iowa for a couple games. It was a balmy 42 degrees and they didn't have any snow left on the ground which was refreshing. Played the first half of the first game at wing then the first half of the second game at flanker. For the first real rugby of the spring it was a good showing. Sun 3/24 was outdoor training on turf at a local sports complex. Naturally it was snowing. Mostly defensive drills, fitness, and contact/tackling. Mon 3/25 lifted dl 6x385 front squat 6x205, 4x205 failed the 5th rep sldl 9x185, 8x185 I've dropped the weight on these to make sure I'm getting a full stretch planks 2 mile recovery run, 17 mins
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| # ? Mar 26, 2013 01:31 |
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That pelvic V. 
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| # ? Mar 26, 2013 02:05 |
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Practice last night on turf. Minor fitness at the start into skill and set piece work. Did some live 15s at the end.
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| # ? Mar 27, 2013 12:51 |
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3/28 pullups 13, 8, 7 ohp 6x135, 4x135 drag curls 9x70, 6x70 must have done something to my wrist these didn't feel good. yates 10x125, 9x135, 10x95, 10x45 rolling tri ext 10x40, 9x40 arnold press 9x45, 8x45 did some intervals on a rower for 15 minutes practice on turf this evening.
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| # ? Mar 28, 2013 14:31 |
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Match last Saturday was canceled because there was no suitable pitch. Had a practice on turf instead. 4/1 lifted dl 5x385 front squat 5x205, 5x205 sldl 9x185, 8x185 planks rowing 216lbs We're going to practice on grass today at the practice field! Playoff match on Saturday; need to get quality work in at practices this week.
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| # ? Apr 2, 2013 14:32 |
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Quality practice yesterday; we did lots of contact drills, offensive sets, and some live scrimmaging. Going to do a lightish lifting session this afternoon.
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| # ? Apr 3, 2013 14:51 |
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4/3 lifted pull ups 13, 8, 6 ohp 6x135, 5x135 drag curl 8x70, 7x70 wrist still off yates 10x135, 9x135 rolling tri 10x40, 8x40 217lbs Last practice today before playoff game Saturday.
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| # ? Apr 4, 2013 15:47 |
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Quality practice last night. Lots of offensive sets and phase play off set pieces. Hopefully we play as tidy as practices have looked. Made the playoff squad and will be starting tomorrow. Going to do some light rowing or jogging for a few miles this evening. Body feels good and not going to overdo it going into tomorrow. Saturday's a rugby day.
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| # ? Apr 5, 2013 17:15 |
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Team won, 59-12 or thereabouts. We got a bit lax on defensive structure and let in two tries in the second half. I played a full 80 and had a decent game. Ice and ibuprofen yesterday. Also ate everything in sight.
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| # ? Apr 8, 2013 14:34 |
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4/8 lifted dl 5x385 front squat 5x205, 5x205 sldl 10x185, 9x185 planks
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| # ? Apr 9, 2013 13:49 |
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| # ? May 24, 2013 21:25 |
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Practice yesterday was a bit sloppy due to weather. Not an excuse it is what it is. Lots of fitness work. I've eaten poorly the last few days and got limited sleep last night. Going to clean up my food intake and work on getting to sleep earlier. Heading back to Iowa for a game this Saturday. Next playoff match is midwest finals on 4/27. Lifting tonight.
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| # ? Apr 10, 2013 15:06 |
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