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Old 01-14-2014, 01:03 PM   #1
yousharenow
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90 Day Countdown to Cruise - bulk me up

I have a cruise in 90 days. I like the weight I'm at, I have good strength and I don't really want to lose anymore weight. I have nice Arms/Shoulders/Back, Just looking to add core and chest definition.

What would be a good program to add some definition(particularly in my chest)? I figure 90 days should be enough time to get what I am looking for, but I haven't done serious weight training in over a year.

Current program (I workout 3x a week)

Workout A: Back/Bi's(3 sets of 10 reps each)

3 sets of 10 reps
Roman Chair w/35lb plate
Straight Curl - 70lbs
20 Crunches

3 sets of 10 reps
Lat Pull Down - 100lbs
Hammer Curl - 100lbs
Plank for 30 sec

3 sets of 10 reps
Straight Row - 130ish
Reverse Curl-65 lbs
Leg Lifts

Finish off with 30min of Cardio @ 75% Max Heart Rate


Workout B: Chest/Tri's (3 sets of 10 reps each)

3 sets of 10 reps
Flat Bench Press - 130lbs
Downward Rope Tricep Extension - 60lbs
Twist w/30lb plate

3 sets of 10 reps
Decline Cable Fly's - 90lbs (45lbs each side)
Dips
Flutter Kicks

3 sets of 10 reps
Incline Cable Fly's - 90lbs (45lbs each side)
Tricep Kickbacks w/ 20lb DB
Cable Twists

Finish off with 30min of Cardio @ 75% Max Heart Rate


Workout C: Legs (3 sets of 10 reps each)

3 sets of 10 reps
DeadLift - 180lbs
Leg Press(I hate squats) - 200lbs
Leg Curls - 70lbs
Some Ab Exercise.

Finish off with 30min of Cardio @ 75% Max Heart Rate


What else should I be doing yall think?

Last edited by yousharenow; 01-14-2014 at 01:16 PM.
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Old 01-14-2014, 01:26 PM   #2
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90 days...



look here
diet is #1
http://forum.e46fanatics.com/showthread.php?t=982930

Last edited by DylloS; 01-14-2014 at 01:27 PM.
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Old 01-14-2014, 01:33 PM   #3
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did he say 90 days?

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Old 01-14-2014, 01:36 PM   #4
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Before this thread becomes another broish frat bb.com thread - I had no idea I was going on this damn thing till a few days ago - so being that the timeline is out of my hands, what CAN I expect to accomplish in 3 months reasonably?

I'm not looking for anything drastic, just a little more definition.

Looks like you are pushing a lot of compound lifts. I eat good calories(try to maintain 1g of protein per 1lb lean mass). I like my body but if I can spot train the chest a little more over the next 3 months I'm hoping for a tad more.

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Old 01-14-2014, 01:39 PM   #5
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Yeah you arent going to see results in 90 days, and if you do want to see changes you are going to have to change your entire routine.

What you are doing reminds me of all the resolutioners that are in my gym just wandering around doing random curls and or machines

"hey I'll try this, then maybe I'll do some curls, hey that machine looks cool"
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Old 01-14-2014, 01:41 PM   #6
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Definition is incompatible with bulking up. So which one do you want the most?
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Old 01-14-2014, 01:45 PM   #7
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Quote:
Originally Posted by bgsmith View Post
Yeah you arent going to see results in 90 days, and if you do want to see changes you are going to have to change your entire routine.

What you are doing reminds me of all the resolutioners that are in my gym just wandering around doing random curls and or machines

"hey I'll try this, then maybe I'll do some curls, hey that machine looks cool"
LOL no - look at my routine and tell me it looks random and has no goal.

I've been in the gym for years, and again - I have the size I want just want to add in more definition. For the most part I've always stayed away from isolation exercises as they aren't what 90% of lifters need, hence the thread.

Last edited by yousharenow; 01-14-2014 at 01:47 PM.
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Old 01-14-2014, 01:50 PM   #8
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seems like a repost http://forum.e46fanatics.com/showthr...146&highlight=
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Old 01-14-2014, 01:50 PM   #9
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Quote:
Originally Posted by yousharenow View Post
LOL no - look at my routine and tell me it looks random and has no goal.

I've been in the gym for years, and again - I have the size I want just want to add in more definition. For the most part I've always stayed away from isolation exercises as they aren't what 90% of lifters need, hence the thread.
If you want more definition you need to cut, that has more to do with your diet than anything, there are guys on here with more knowledge and experience with cuts than me, but basically you want to eat clean and keep your calories at a deficit.

If you want definition and size added it won't happen naturally in the time frame you need it.
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Old 01-14-2014, 01:52 PM   #10
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Quote:
Originally Posted by yousharenow View Post
Before this thread becomes another broish frat bb.com thread - I had no idea I was going on this damn thing till a few days ago - so being that the timeline is out of my hands, what CAN I expect to accomplish in 3 months reasonably?

I'm not looking for anything drastic, just a little more definition.

Looks like you are pushing a lot of compound lifts. I eat good calories(try to maintain 1g of protein per 1lb lean mass). I like my body but if I can spot train the chest a little more over the next 3 months I'm hoping for a tad more.
Lift heavy, do cardio, eat below maintenance. That's all you can really do. Not being a dick but that plan sucks that you posted.

Last edited by DylloS; 01-14-2014 at 01:54 PM.
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Old 01-14-2014, 01:52 PM   #11
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are you wanting to get bigger or get more definition? it sounds like you just want more muscle tone and definition. might help to post a recent pic and weight along with your diet the past few months.
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Old 01-14-2014, 01:54 PM   #12
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Quote:
Originally Posted by 217Bimmer View Post

You're absolutely right, from 2 years ago.

Except I dropped all the weight I wanted, now I just want to add a little definition..complete inverses of eachother but you're right - caught me.

Quote:
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Lift heavy, do cardio, eat below maintenance. That's all you can really do. Not being a dick but that plan sucks that you posted.
Meh, back to the basics it is.

I got Lab till 10pm but I'll get up a pic soon. I basically eat not many carbs (outside of maybe sandwich bread) and I eat a lot more protein. I do north of 3L of water/day. Caloric deficit is ~ 500kcal/day

I like the 3x a week Frequency, wondering if I should up it..

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Old 01-14-2014, 01:56 PM   #13
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You'll get the most visual impact by adding to your shoulders and removing from your midsection. Focus on shoulder movements (specifically lateral raises) and abs. For the abs, that's mostly going to be an issue of leanness, so I'd suggest changing up your cardio to HIIT.

Diet will have the most impact on your leanness, but I have no idea what your diet looks like.
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I don't see what is ridiculous by robbing with a sword.A sword in one od the most lethal wepon !!!

It's more easy to kill with a sword than with a gun.

A sword is more frightening than toy-looking gun like glock.

robbing with a sword is a good thing
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Old 01-14-2014, 01:56 PM   #14
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You're absolutely right, from 2 years ago.

Except I dropped all the weight I wanted, now I just want to add a little definition..complete inverses of eachother but you're right - caught me.
except you asked about bulking up, but want more definition. two different things. your thread from 2 years ago is what you actually want here.

as solly stated, increase cardio, eat lean, lift heavy.
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Old 01-14-2014, 02:01 PM   #15
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Quote:
Originally Posted by dwass325 View Post
You'll get the most visual impact by adding to your shoulders and removing from your midsection. Focus on shoulder movements (specifically lateral raises) and abs. For the abs, that's mostly going to be an issue of leanness, so I'd suggest changing up your cardio to HIIT.

Diet will have the most impact on your leanness, but I have no idea what your diet looks like.

Part of my "back day" is reverse flys and lat raises. I'll add some OH Presses in on those days.

I used to do HIIT on a row machine and bike so I'll add that stuff back in. 30 mins of 1/1.5 or 1/1 HIIT used to hurt so good.

Thanks dudes!

Last edited by yousharenow; 01-14-2014 at 02:06 PM.
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Old 01-14-2014, 02:05 PM   #16
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Quote:
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Part of my "back day" is reverse flys and lat raises. I'll add some OH Presses in on those days.
You could add those movements to other days, as well. It's not something I'd recommend on a long-term basis, but you'll be fine for 90 days.
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I don't see what is ridiculous by robbing with a sword.A sword in one od the most lethal wepon !!!

It's more easy to kill with a sword than with a gun.

A sword is more frightening than toy-looking gun like glock.

robbing with a sword is a good thing
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Old 01-14-2014, 02:12 PM   #17
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If you think you're close to 15% bf, the best optimization protocol you can follow is UD 2.0 by Lyle McDonald within your time frame. Read that book and apply it religiously, you'll achieve what you want.
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Old 01-14-2014, 05:47 PM   #18
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just drink a lot of protein shakes you will bulk up.
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I can honestly say that because of Griffin, i am desensitized to alot of wierd stuff!
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Old 03-12-2014, 02:00 AM   #19
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Fill that hole in your soul by buying more material goods
http://forum.e46fanatics.com/showthread.php?p=15286051
buy my sedan rear seats (gray leather)

sell me sedan A pillars!! (black fabric)
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Old 03-12-2014, 10:17 AM   #20
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If you think you're close to 15% bf, the best optimization protocol you can follow is UD 2.0 by Lyle McDonald within your time frame. Read that book and apply it religiously, you'll achieve what you want.
hahahaha as if this dude could ever do that
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