View Full Version : There's a Storm Coming.
thunderbird2290
01-03-10, 11:13 pm
Well, Here it is - My Journey.
Over the next few months I'm going to try to put on a few pounds. How much, I'm not sure. I'm both anxious and excited to start this thread, simply because I want to see just how determined and dedicated I can be.
The Game Plan
Day 1: Legs, Calves, Abs (weighted)
Day 2: Chest, Calves
Day 3: Back, Abs (bodyweight)
Day 4: Shoulders, Traps, Calves
Day 5: Biceps, Triceps, Abs
I decided on a 5 day split becuase I felt that it would let me focus on each bodypart with as much intensity as possible. Each bodypart is trained once each week, and I think I spaced the days out to keep similar movements from being too close (i.e. shoulders right after chest).
The Diet
Protein: Goal of 230-250 grams/day
Carbs: Goal of 350 grams daily, mostly from quality low GI sources
Fats: Goal of 60 grams/day
The Goods
Whey
Weight Gainer Protein
Omega 3
Glucosamine Chondroitin
Creatine
L-Arginine blend
Animal Pak
Animal M-Stak
Animal Stak (after M-stak cycle)
Milk Thistle Seed
I know that because of my age, alot of people would tell me not to use Stak or M-Stak, but I've done my research and I still want to give it a shot, all things considered. I first planned on stacking the two together, but decided to cycle M-Stak first, then cycle Stak a week later
Tomorrow, Monday, 01-04-10 I plan on starting this gaining phase. I'll take a few measurements, weigh in, calculate BF%
Any input at all is appreciated. I'm really looking for some constructive criticism, so please, have at it.
Thanks guys,
-Pete
Thunderbird2290
thunderbird2290
01-04-10, 12:37 pm
Well yesterday was my first Leg day of the phase, however I hadn't started any of the supps until today. Anyway, here's what it looked like.
Squats:
185x8
205x8
205x8
195x8
195x8
Leg Press:
230x10
270x10
320x8
320x6
Leg Extension:
100x12
120x12
140x12
Seated Calf Raise:
90x12 (x3)
Leg Press Calf Raise:
180x15
230x15
270x15
Lying Leg Curl:
100x12
120x12
110x12
Good Mornings:
95x12
95x12
115x12
Declined Weighted Crunches -superset with- Decline Twist Crunches:
[30x12 , 15x12] (x3)
The numbers look a little strange because this was the first time I've trained legs at this gym and I had to get familiar with the new equiptment. My normal gym was closed for the day, but luckily, I can get a free day pass at the nearby Bally's.
thunderbird2290
01-04-10, 12:38 pm
Well, It looks like the holiday season snuck up on me, and I'm a bit more out of it than I thought.
As of 10:40 Central Time, 01-04-10
I weigh 217lbs, at an estimated 18%BF
That BF level bothers me and I don't think that it can be too accurate, but whatever it is, it is.
thunderbird2290
01-04-10, 11:11 pm
After logging my diet for the day, I realized I have to ADD MORE FOOD!
I originally had aimed for:
Protein: Goal of 230-250 grams/day
Carbs: Goal of 350 grams/day
Fats: Goal of 60 grams/day
But now I'm shooting for:
Protein: 330 grams/day
Carbs: 450 grams daily, mostly from quality low GI sources
Fats: Maximum 75 grams/day
So far, today I've taken in:
312g Protein
290g Carbs
65g Fat
Which adds up to around 3100 Calories.
Now all that's left is my Casein shake before bed.
thunderbird2290
01-04-10, 11:21 pm
BB Bench Press
135x12 [warmup]
185x4 [aiming for 7, but 2 weeks off does that to you]
155x8
155x7
155x7
Incline DB Press
55x10
60x8
60x6
60x6
Flat Bench Flyes
40x8
40x10
45x8
Incline Flyes
40x8
40x6
40x6
Hammer Strength Incline Press
100x3,3 [3 full reps, 3 half reps]
80x6,6
80x5,7
80x5,5
Leg Press Calf Raises
230x15
230x15
230x15
230x12
Seated Calf Raise
90x12
90x12
90x12
thunderbird2290
01-06-10, 3:44 pm
Deadlift
135x8 (warmup)
245x8
275x8
275x4 (grip gave out)
265x6 (again)
225x8
Lat Pulldown (Wide Grip)
140x10
150x10
160x10
150x10
Bent BB Row
135x12
135x10
135x10
135x8
Close Grip Seated Cable Row
120x10
130x10
140x8
Straight Leg Lift
12 x 3 sets
Bent knee Leg Lifts
12 x 4 sets
Knee Tuck Crunch x 20
Bicycle Crunch x 15
Crunch x 20
Russian Twist (feet elevated) x 20
During my 3rd set of Deads, my grip gave out so I had to take off a few pounds. I'm still debating whether or not I want to use my lifting straps next time. I know they will help hit my back harder, but at the same time I feel that lifting raw would really improve my grip strength.
Any Advice?
Deadlift
135x8 (warmup)
245x8
275x8
275x4 (grip gave out)
265x6 (again)
225x8
Lat Pulldown (Wide Grip)
140x10
150x10
160x10
150x10
Bent BB Row
135x12
135x10
135x10
135x8
Close Grip Seated Cable Row
120x10
130x10
140x8
Straight Leg Lift
12 x 3 sets
Bent knee Leg Lifts
12 x 4 sets
Knee Tuck Crunch x 20
Bicycle Crunch x 15
Crunch x 20
Russian Twist (feet elevated) x 20
During my 3rd set of Deads, my grip gave out so I had to take off a few pounds. I'm still debating whether or not I want to use my lifting straps next time. I know they will help hit my back harder, but at the same time I feel that lifting raw would really improve my grip strength.
Any Advice?
For deadlifts, go raw for your warmup sets...and then for your heaviest set strap up, that way you get the best of both worlds, grip and back.
RICER88
thunderbird2290
01-10-10, 4:16 pm
For deadlifts, go raw for your warmup sets...and then for your heaviest set strap up, that way you get the best of both worlds, grip and back.
RICER88
That's what I had planned on doing, but for some reason I thought it would be beter to go all raw. I'll definitely bring my straps next time.
thunderbird2290
01-10-10, 4:31 pm
BB Shoulder Press
95x12
105x9
105x8
95x7
Arnold Press
40x10
40x10
45x7
Front DB raise
25x10
30x10
DB Lateral Raise
25x10
25x10
BB Shrug
185x12
205x10
205x10
225x8
Hammer Strength Shrug (#s Each Arm)
135x12
160x10
160x10
160x8
Leg Press Calf Raise
230x15
230x15
230x15
Seated Calf Raise
90x15
110x15
110x12
Calve Raises using Hammer Strength Shrug Machine (#s Each Arm)
135x15 [x3]
thunderbird2290
01-10-10, 4:48 pm
Skullcrushers
50x12
70x10
80x5
70x8
Close Grip Bench Press on Smith Machine (#s added to Smith Machine Bar)
50x12
70x9
50x10
60x8
60x7
Rope Pressdown
27.5x12
32.5x10
37.5x8
27.5x12
Standing Over Head DB Tricep Extension (1DB, 2 hands)
45x8
45x8
45x8
45x8
BB Curl
65x12
75x10
85x10
Preacher Curl (#s added to EZ Curl Bar)
30x12
40x10
50x8
60x7
Standing DB Curl
30x10
35x8
30x8
35x8
Hammer DB Curls
30x10
35x8
35x8
BB Wrist Curls
95x15 (Bar in Front) Superset x 2
95x12 (Bar in Back)
"Fat Bar" Reverse Wrist Curl (#s added to bar)
20x12 (x3)
Kneeling Cable Crunch
77.5x15 (x4)
Decline Crunch w/DB -Superset- Twisting Decline Crucng w/DB
[30x12, 15x12] (x3)