nunu's building a butt

89nunu

Hello lovely ladies!

I'm back! I know I have been a bad sport on these boards the last couple of mpnths but I just couldn't deal with looking at your bulking logs while I was miserably trying to cut...
I failed a bit by the way... I did not make it to a six pack by summer and I'm still a bit heavier than I would like to be at the beginning of a bulk but I decided I don't care.


These are my stats from this morning:

height 181 cm or 5'11"
Weight 165.2 (probs a bit of water weight from the run)
Waist 71 cm
Hips 109 cm
% Body Fat 20.4 (3 point skinfold said 19.4, but I don't trust my own abilities)
Thighs 57.5 cm
Calves 35.5 cm
Pooch 83 cm
biceps 27 cm

and these pics are from 2 weeks ago (not pumped and not flexed with a 1 month lifting break before)







sorry for the bad quality btw


Plan

I'm just finishing up the last week of PMB $ day before switching to Wendlers 5/3/1 Simply Strength

I start adding calories now, going up from 2600 to 2850 and will add slowly every couple of weeks (last years sweet spot was 3100 so that'll come)

I'm taking creatine for the first time as well, so I'm expecting about 5 lbs plus this week.

Happy Bulking everyone! :drinker:

sardelsa

Yay for bulking! You look great :happy:
Excited to follow your journey

JoRocka

Oh- BUTTS AND FOOD!!!!

That's a win right there!!!

:drinker:

89nunu

My butt only goes to the side and down (a lot) so I need it to go up and to the back
Gute work it is today was the first session at that... I'll probably feel it tomorrow...

3laine75

Hey. Good luck with the second bulk. From your pics, I'd say we're in a similair place, bf % wise - I have a few lbs left to shift and I'll be joining you for the bulk YAY!!

Have you heard of/checked out Bret Contraras for your glute work - I do wendlers too, with a lot of stuff out of strong curves for my assistance work.

aprilricks86

you look fantastic! you have a beautiful body. I'm also trying to build a booty where my saddle bags and pancake butt currently are! What kind of creatine are you taking? I've also been thinking about getting more into supplements as my energy is not always as high as it could be, esp. because I work out in the early morning now. I'll be curious to hear about your experience with that . . .

SilentDrapeRunners

Yay! Happy bulking! I'm making my way back into bulking territory as well. I've also started hitting my glutes harder too. Hip thrusts are amazing.

89nunu

Thanks everyone!

I'm well excited to have another go at this (not just because of all the extra food, although that is a major point). Last years bulk really was a learning curve and I didn't get as far as I could have. I hope it's gonna go much better this time around

I know of Bret and I am using hip thrusts (of course) but I'm still fiddling around with the new routine that I will start next week

I'm using a creatine monohydrate powder (just mix it with orange juice in the morning) I work out in the mornigns as well. I haven't noticed any major differences yet (apart from an extra pound on the scales), but as far as I know you have to build up your creatine levels first. I'll report on any changes as they come

It'll be great to see your progress as well once you get to the bulking part sharing the joy of peanut butter coated everything is just so much nicer

ETA: Noe sore glutes this morning

sardelsa

I don't feel DOMS in my glutes very often. I felt it a little after some straight-leg deadlifts last week, but not really. I don't think that is a sign they aren't working hard though.

89nunu

Sooo I have been using my rest day (ok my time at work) for putting together my new routine. I would love it if you get me some feedback on what I have forgotten.

Focus are glutes and I'd like to get my shoulders bigger too. It doesn't currently include Abs and I'm not sure whether I will even bother putting them in...

Mon Shoulders/Tris

OHP Wendlers 5/3/1
Seated Arnold Press 12/10/8/6
Lateral Raises 12/10/8/6
Reverse Fly 12/10/8/6

Close Grip Bench 10/8/6
One arm Skullcrusher 10/8/6
Cable extension 10/8/6

Tue Back/Glutes

Deadlift Wendlers 5/3/1
Bent Over Row 12/10/8/6
Chin ups 12/10/8/6
Lat pull down 12/10/8/6

Split squats 10/8/6
Single leg glute bridge 10/8/6

Wed Rest (or short biking-running)

Thu Chest/Biceps

Bench Press Wendlers 5/3/1
Incline Bench Press 12/10/8/6
Flys 12/10/8/6
Cable Crossover 12/10/8/6

Incline Dumbell curl 10/8/6
Preacher Curl 10/8/6
Hammer Curl 10/8/6

Fri Rest

Sat Legs/Glutes

Squats Wendlers 5/3/1
Stiff legged Deadlift 12/10/8/6
Leg press wide 12/10/8/6
Leg Extension 12/10/8/6

Hip thrusts 10/8/6
Sl kick backs 10/8/6

Sun long Biking/running

any thoughts?

89nunu

I hurt my back!!!!

My ego is to big for my core!

I did squats, last set is 5+ i was shooting for 7 they went quite good so at about 9 I was like: Wooo wonder whether I can go 12 like with deadlifts. I started getting a bit light headed on 11 (that's almost cardio) but did number 12 anyway... and snap...

Now I'm in pain
Lots of ice and warmth and stretching and foam rolling for this girl while I'm contemplating whether to drop calories back to maintenance until I'm ready to go again...

JoRocka

When I do that many I get really cruncy- rest- profen up and see how it feels in two days- you might not have actually injuried it- give it a few days and see how it feels- mine gets TIRED- which reads as hurt- but it's not typicall stabby I need to take a break.

If it's stabby then definitely - but play it by year- it might have just been a lot for that day and you might bounce back sooner than you think.

89nunu

Went to the docs aaand she said it was a slipped disc (or at least bulging) now I'm already not in pain anymore... dunno really. Of course I didn't get an mri because the NHS (British health care) doesn't give these unless you are dying.

I've got an appointment with a chiropractor I hit recommended from a fellow lifter, so I see what he says and what the plan is from here on. Apportionment isn't until Monday so a break it is for now.
Also connected my Fitbit with mfp and will eat maintenance according to fitbit (like 1000 less than I would when working out and bulking)

JoRocka

booooooooooooooooo that sucks. Did they do an MRI?/ or just guess??

I hope the chiro gets you fixed up!!!

SilentDrapeRunners

Hope your back is feeling better! It is tricky finding the line between pushing yourself to lift heavier and lifting too heavy that results in injury.