Fall Bulk Day 23
It’s the day before Thanksgiving and I settled into a new routine while traveling.
The second full day in Georgia was much closer to the typical bulking diet and workout plan. I implemented a 3-day push-pull-legs split in my father-in-law’s garage gym.
With the added energy expenditure, I bumped up my calories and carbs to hit a surplus or at least my maintenance number. Here are my nutrition numbers for day 23.
| Nutrient | Amount |
|---|---|
| Protein | 172 g (27%) |
| Carbs | 335 g (52%) |
| Fat | 59 g (21%) |
| Calories In | +2,559 |
| Calories Out | -2,543 |
| Calorie Surplus | +16 (1%) |
Once again, food choices weren’t ideal. But being on the road, the top priority is simply getting enough calories and a decent amount of protein.
Today’s workout was back-to-basics with a simple garage gym setup. I used a standard barbell, adjustable dumbbells, and a Gold’s gym bench to perform a pull-day workout.
I paired exercises and did supersets to get more work done in a short amount of time. I did the two exercises with minimal rest between sets but rested 2-3 minutes before doing another superset. And I did three supersets per exercise pairing.
The exercise pairs were barbell curls and dumbbell rows, concentration curls and Pendlay rows, and incline dumbbell curls and upright rows.
This workout effectively hit the lower and upper back and rear delts. And it worked the biceps from every angle and position of flexion.
