Project gain 20lbs in 5 months - Training log

ugatennis08 · 23 Jan 2008 at 03:24

Ill keep it short as most of you have read my goals and stuff in the other thread.

Currents:

Weight - 141lbs
Height - 6'2

1 rep maxs
Bench - 145
Leg press - 235
V-bar row - 100
DB bench - 60 (each)

Goals:
Weight - 160-170lbs
Height - 6'2 haha

1 reps maxes:
Bench: 205
Leg press: 300
V-Bar row - 150
DB Bench - 90lbs
lat pulldown - 170lbs

Routine:

Based on pyramid training whereby as the reps go down the weight goes up.

Tuesday:

Dumbell bench 8,8,6,4
V Bar Rows 8,8,6,4
Leg press 10,8,8,6,4
Dips 3 x F
Ab sling leg raises 8 front, 8 right, 8 left

Thursday:

Overhead press: 8,8,6,4
Leg press: 10,8,8,6,4
Lateral pull down: 8,8,6,4
Pull ups: 3 x F

Saturday:
Leg Press 8,6,6,4
Dumbell bench: 8,6,6,4
Lying barbell row: 8,8,6,4
Dips: 3 x F

Tuesdays workout was completed today with the following weight:

Dumbell bench 8,8,6,4 @ 40,40,45,50
V Bar Rows 8,8,6,4 @ 80,90,90,100
Leg press 10,8,8,6,4 @ 160,165,175,185
Dips 3 x F @ 8,5,2
Ab sling leg raises 8 front, 8 right, 8 left

Pictures every sunday.

ugatennis08 · 23 Jan 2008 at 12:42

Ultra_Extreme said:
20lbs of lean mass in 5 months is pretty unlikely, try for like 10.

Especially considering your routine breaks tons of rules.

You have a tricep based press every day.

You never, on any day, work any body part with enough intensity for large lean gains

You do tons of leg pressing with no squats in sight

You only seem to have chins in for biceps (which respond well to volume)

You dont work calves

You dont work front or rear delts apart from as synergists

You dont work traps

You have a short 3 day split and you repeat exercises as opposed to varying them

IMO you need to reasses the program, looks like you've cherry picked exercises.

EDIT also i dont like the look of your one rep maxes, 90lb dumbell's on the bench when you bench 205? i doubt that personally especially at 145lbs when you do no proper shoulder work. Either your form is shot or your embellishing your numbers. Heck its the internet right? Who cares. But dont expect good advice from the peeps round here if you dont play a straight game, most have been around this block many times and it will be obvious if all is not as it should be

There is a reason I am not doing squats but mainly because of my back. Basically even though I would like to do them, its not happening so leg press is the next best thing. Also I originally did include deadlifts but I am doing the wrong and don't really want to damage my back with improper form.

the 90lb dumbell bench is a goal, I have no idea if it actually achievable with what I am doing hence the reason I posted here. I would be more then satisfied with anything above 75lbs.

I would appreciate it if maybe you would help me out with a routine? I would like to keep it at 3 days a week with pyramid sets if possible, Also I would like to work my chest and legs at least twice per week?

Also Im fully aware I will not gain 20lbs of muscle, but at 141bs on a 6'2 body any weight is good weight

ugatennis08 · 23 Jan 2008 at 12:49

Chong Warrior said:
It's easier to gain muscle the leaner you are because you don't have pesky fat cells storing and releasing estrogen. Trust me, use this to your advantage and stay lean.

In that case screw the 10 glasses of whole milk I've been drinking every day :eek:

ugatennis08 · 23 Jan 2008 at 13:20

Chong Warrior said:
lol

Just try and stay 250-500kcals above maintenance. You should weigh yourself first thing every other morning and keep an eye on your weight. Any more than a pound a week and then back off on the calories a little as you're gaining fat.

If you don't gain anything for 2 weeks up the calories by 250.

Don't be scared of eating fat, make sure you eat at least 100g of fat a day and at least 5g of that should be Omega-3.

I get scared of standing on the scale too frequently, because today I'll weigh 141lbs then in two days I might weigh 139.9 which is disappointing and always makes me ask myself why I'm even bothering.

I take 5 Omega 3 fish oil capsules a day at 1000mg each so I assume this would be ok?

Would it be a good idea to take this routine at the bottom:
http://www.hypertrophy-specific.com/hst_notes.html

And simply replace the set/rep method for my pyramid scheme?

ugatennis08 · 23 Jan 2008 at 15:24

Ultra_Extreme said:
Certainly light isnt it, thats what made me question the 1RM's this guy is 3/4 my weight and caning my numbers. t'internet depresses me!

I think your confusing my goals/targets with my current lifts:

1 rep maxs
Bench - 145
Leg press - 235
V-bar row - 100
DB bench - 60 (each)

I am a teenager I suppose, I'm 18 years old.

ugatennis08 · 23 Jan 2008 at 15:46

Ultra_Extreme said:
ahhhh

apologies m8, misreading as usual, great goals but yeah i was a bit like wtf @ your bodyweight lol. current lifts aren't shabby though. Putting those 60's up in DB bench is quite a feat for a tall/slender type. Stick on the weights and fix your diet and you'll be golden

No worries, I stopped doing bench press as after doing some research I found that I would get much bigger and stronger, much faster using dumbell bench rather then barbell bench.

Also, do any of these programs look good to you?
http://www.bodybuilding.com/fun/bbinfo.php?page=MassGainPrograms

I looked over your program but I notice you only hit each body part once per week, surely for someone such as me it would be best to go intensity and quantity?

ugatennis08 · 23 Jan 2008 at 15:58

Ultra_Extreme said:
Doubt it, well not imo but you could add more exercises and do an extra day, i wouldnt hit each body part more than once per week though unless you are

on steroids (seriously)

Majorly experienced and on top of your diet 100% (and consistent for 2+ years)

a genetic freak

Simple. Most people, specially younger folk overtrain, i'll bet my hind teeth you overtrain and start to lose gains if you hit body parts more often with the exception of biceps, calves and possibly triceps but only when major compounds like bench are removed.

PS im 6'2" 230lbs 16%bf 1.2years lifting and controlling diet.

Ok Im definately gonna draw up a new hopefully good routine when I get back from GEOG 1103

ugatennis08 · 23 Jan 2008 at 17:56

OK, this is what I have drawn up, I think I have combined the correct body parts on the correct days, I was a little unsure about the triceps and biceps as someone mentioned they responded well to volume, hopefully you can tell me if this would be ok Ultra:

Tuesday: Chest/biceps

Dumbell bench press 8,8,6,4
Incline dumbbell bench 8,8,6
Incline db flyes 10,10
Barbell curl 8,8,8
Preacher curl 8,8,8

Thuesday: Back/Legs
Chin ups 30 reps
Barbell rows 8,8,6,4
Backcurl (don’t want to do deads) 25,25
Leg press 10.8.8.6.4,4
Leg ext, 8,8
Seated Calves 4 sets 10 reps

Saturday: Shoulders/triceps
Barbell shoulder press 8,8,6,4
DB Shurgs 10,10,8,6
Cable laterals 10,10,10
Tricep pushdowns 8,8,6,4
Dips 3 x F

ugatennis08 · 24 Jan 2008 at 03:14

bump - Ultra could you check that quickly so I can start working out tomorrow

Pretty please

ugatennis08 · 24 Jan 2008 at 13:58

Phnom_Penh said:
I don't agree, he's 145lbs, and at 6'1 he's got to be underweight, and he'll also have naturally high test levels. He'd do better training each bodypart more than once a week.

uh oh, now im confused

And I have my weight training class at 4:40 today.....

ugatennis08 · 24 Jan 2008 at 14:21

After taking into account the above, it will end up like this:

monday:Shoulders/Legs

Barbell shoulder press 8,8,6,4
Upright tows 8,8,6,4
Reverse leg push 8,8,8
Leg press 10.8.8.6.4,4
Calve raises 8,8,8
Cable woodchops 10,8,6

Thursday: Back/Triceps
Chin ups 30 reps
Tricep pushdowns 8,8,6,4
Weighted Dips 3 x F
staright bar rows 8,8,6,4
powercleans 8,8,6,4

Saturday: Chest/Biceps
Close grip pullups
Dumbell bench press 8,8,6,4,2
Incline dumbbell bench 8,8,6
BB curl 8,8,6
Preacher curl 8,8,8

Also I found this workout card for a fullbody, would this work or should I definately stick with the above? It does seem weird to let each body part rest for an entire week before hitting it again?

http://www.exrx.net/WeightTraining/WorkoutLogs.html#anchor10649140

http://www.t-nation.com/findArticle.do?article=06-028-training

ugatennis08 · 24 Jan 2008 at 18:15

Ultra_Extreme said:
Will somebody explain this leg/lower back aversion? Preferably with references. I can see doing rows and chins on a different day to legs but i dont get this idea that lower and upper back need to be worked together, i prefer working the lower back erectors when im doing glutes on leg day.

half of those words just fly above me

Anyway I have my weight class in 3 hours so I shall let you all know how it goes.

ugatennis08 · 25 Jan 2008 at 04:09

OK So had my thursday workout today and I have to say I much preferred it to the usual full body. I feel I really hit the back and triceps hard, I felt really pumped after it!

Thuesday: Back/Triceps
Chin ups 30 reps-------------------managed 20
Tricep pushdowns 8,8,6,4 -------- 90,100,110,120
Dips 3 x F --------------------------managed 6,5,3
Barbell rows 8,8,6,4--------------- 135,135,145,155
Straight bar cable rows 8,8,6,4----60,60,70,80
Backcurl 25,25----------------------240,240

ugatennis08 · 26 Jan 2008 at 21:57

Just back form my saturday workout:

Saturday: Chest/Biceps
Dumbell bench press 8,8,6,4------------45,45,50,55
Incline dumbbell bench 8,8,6------------30,30,45
Incline db flyes 10,10---------------shoulders decided they didnt want to do this
pull ups------------------------------10,10
Barbell curl 8,8,8--------------------60,60,60
Preacher curl 8,8,8------------------60,60,60

ugatennis08 · 27 Jan 2008 at 02:11

markyp23 said:
Is that your combined dumbell bench or just for each dumbell? Just I'm surprised you can do 45lb x 8 x 2 if it is your 1 rep max!

what? no.....thats each dumbell and where did you get 45lb being my one rep max, do you mean my barbell bench max? Which is 145 not 45 ...60lb dumbells are my one rep max :confused:

ugatennis08 · 30 Jan 2008 at 02:23

Had legs and shoulders workout today, I have to say, this split thing - I really like it. I had so much energy today and I was actually able to shift some serious weight (for me) rather than before where I shifted mediocre weight 3 times a week.

I tell you this much, my bum cheek gone be hurtin' tomorrow!

monday:Shoulders/Legs

Barbell shoulder press 8,8,6,4 ------------------ 95,100,105,110
DB Shurgs 8,8,8 ----------------------------- 205,205,205
Cable laterals 10,10,10----------15,15,15 (did dumbell side rais instead as it was busy)
Leg press 10.8.8.6.4,4--------------------175,190,210,230,250,250 (HUGE improvement)
Leg ext, 8,8------------------------------- Big line for the machine

ugatennis08 · 30 Jan 2008 at 03:54

Phnom_Penh said:
Don't do leg extensions.

OK

What else should I do other than leg press? I do calve raises already/.....

ugatennis08 · 30 Jan 2008 at 15:24

Chong Warrior said:
Probably means leg press lol!

....sorry couldn't resist

I dont get it? :confused:

And i meant barbell shrug, I must have forgotten it was dumbell at the time.

ugatennis08 · 1 Feb 2008 at 00:25

Forearms are burning like little a ***** after todays workout

Back/Triceps
Chin ups 30 reps-----------------------------------only managed 10 today ( reversed grip)
Tricep pushdowns 8,8,6,4-------------------------90,100,120,120
Dips 3 x F-------------------------------------------7,5,7 (YEAH)
Barbell rows 8,8,6,4-------------------------------140,145,150,155
Straight bar rows----------------------------------70,80,90,100
Backcurl (don’t want to do deads) 25,25---------240,240

ugatennis08 · 2 Feb 2008 at 17:31

Pretty ****** off today as I went and weighed my self and it said 141.6lbs, pretty pathetic weeks work if you ask me :mad:

any way heres what I did today

Dumbell bench press 8,8,6,4--------------------45,45,55(only got 4) 60 (got 2)
Incline dumbbell bench 8,8,6-------------------80,80
Barbell curl 8,8,8--------------------------------75.75.75
Preacher curl 8,8,8------------------------------55,75,75

Didn't have a spotter today so made things more difficult and I have a tennis match at 2pm so I had to go early morning which meant I was still tired.

crap weeks work tbh.