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farmboy's attempt to gain mass

Discussion in 'Training Logs' started by farmboy, Dec 16, 2005.

  1. farmboy

    farmboy Banned Banned

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    I started this new routine a few weeks ago. Actually, the first 2 weeks were part of a "corrective phase", so I won't bother posting it. There are supposed to be 4 phases to it, the last three are each 4 weeks, I think. I'm trying to gain muscle mass, as well as strength, which I suppose the two go hand-in-hand.

    I'm going post my regimine as of yet, and continue with adding to it as I go. Any suggestions would be appreciated.

    12/05/05 Monday
    Barbell Front Squat 95lbs 5 sets 5 reps
    Incline Bench Press 125lbs 5 sets 5 reps
    Bulgarian Split Squat 25lb dbs 2 sets 6 reps (each side)
    One Arm Row 25lb db 2 sets 8 reps (each side)
    Ab Crunch Pulldown 100lbs 3 sets 8 reps

    12/07/05 Wednesday
    Weighted Chin-up 10lbs 5 sets 5 reps
    Hang Clean and Press 95lbs 5 sets 5 reps
    Dumbbell Pull-throughs 30lb db 2 sets 8 reps
    Weighted Situps 25lb plate 2 sets 10 reps

    12/08/05 Thursday
    Jump Rope 30 seconds, rest 90 8 sets

    12/09/05 Friday
    Deadlift 185lbs 5 sets 5 reps
    Weighted dips 25lbs 5 sets 5 reps
    Wide Cable Pull-downs 90lbs 2 sets 8 reps
    Reverse Hypers 2 sets 8 reps

    12/10/05 Saturday
    Jump Rope 30 seconds, rest 90 8 sets

    I had the stomach flu Monday and Tuesday, so I was back to weights by Wednesday.

    12/14/05 Wednesday
    Barbell Front Squat 115lbs 5 sets 5 reps
    Incline Bench Press 135lbs 5 sets 5 reps
    Bulgarian Split Squat 25lb dbs 2 sets 7 reps
    One Arm Row 25lb db 2 sets 9 reps
    Ab Crunch Pulldown 105lbs 3 sets 8 reps

    12/16/05 Friday
    Weighted Chin-up 10lbs 5 sets 5 reps
    Hang Clean and Press 100lbs 5 sets 5 reps
    Dumbbell Pull-throughs 30lb db 2 sets 8 reps
    Weighted Situps 25lb plate 2 sets 10 reps
     
  2. farmboy

    farmboy Banned Banned

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    12/17/05 Saturday
    JumpRope 30 sec, Rest 90 8 sets

    12/18/05 Sunday
    Deadlift 195lbs 5 sets 5 reps
    Weighted Dips 25lbs 5 sets 5 reps
    Cable Pulldowns 95lb 2 sets 8 reps
    reverse hypers 2 sets 8 reps

    12/19/05 Monday
    Jump rope 30 sec, rest 90
     
  3. Chad Hamilton

    Chad Hamilton Amateur Fighter

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    As ghey as this sounds I'll ask anyways:

    What's you stats...farmboy? *Smooch*
     
  4. farmboy

    farmboy Banned Banned

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    Are you talking size, or amount I can put up?

    Anyway:
    Height: 5'10"
    Weight: 172

    As far as my max lifts, I don't really know. I lift at home due to time/money constraints and don't really have anyone to spot for me, so I tend to stay away from lifting way over what I know I can get up. I guess that's a little counter-productive, huh?

    Hugs & Kisses, Farmboy.
     
  5. farmboy

    farmboy Banned Banned

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    12/05/05 Monday
    Barbell Front Squat 125lbs 5 sets 5 reps
    Incline Bench Press 140lbs 5 sets 5 reps
    Bulgarian Split Squat 25lb dbs 2 sets 7 reps (each side)
    One Arm Row 25lb db 2 sets 10 reps (each side)
    Ab Crunch Pulldown 110lbs 3 sets 8 reps
     
  6. Chad Hamilton

    Chad Hamilton Amateur Fighter

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    Thats what I wanted to know.

    I don't max myself.
     
  7. saaavage

    saaavage Black Belt

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    DUDE htat is a shame......you dont have a bro or someone to come spot you and what not?
     
  8. farmboy

    farmboy Banned Banned

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    Nah, man. I work out at the house at about 5 am. My wife goes to work early and I can't leave our son at home alone.
     
  9. farmboy

    farmboy Banned Banned

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    Location:
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    Wednesday 12/21/05
    Cardio day:
    Eliptical machine, 30 sec high speed, 90 sec slower pace

    I weighed myself today, and can't believe it! I am not gaining weight for s***! Still at 173 with clothes (no shoes) on. I'm eating a ton, using whey, glucosamine, creatine, BCAA, fish oil tablets, vitamins. And, I'm lifting heavier than I ever used to! Ah well, damn. Just bitching. I guess I need to go heavier. Any advice on the routine would be sincerely appreciated.
     
  10. farmboy

    farmboy Banned Banned

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    12/22/05 Thursday
    In Albany, went to a Gold's Gym. They had a pretty decent setup and there weren't a lot of people there when I went, so I wasn't competing for any bars or weights.
    Weighted Chin Up 10lb/1 setX5 reps 12.5lb/4 setsX5 reps
    Hang Clean and Press 105lb/5 setsX5 reps
    Cable Pull-through 5 plates?/2 setsX8 reps
    Weighted Decline Sit Ups 25lb/2 setsX8 reps
    I was worried I wouldn't make it to a gym, and the one at the hotel is crap. They usually are. So, I feel pretty good. Now, the drive home won't be so bad, with me berating myself for being lazy.
     
  11. saaavage

    saaavage Black Belt

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    well, heres the thing....it is going to be hard to gain mass without doing high weight low reps...if i were you i would focus on things like pushups and chinups with weights so that you can get the most effort go to failure and then also be safge when you get to failure....
     
  12. saaavage

    saaavage Black Belt

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    going low without ever maxing, though seemingly neccessary at this point will ultimately not get you a good amount of mass...
     
  13. farmboy

    farmboy Banned Banned

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    I'm trying to add weight each week, not knowing where my maexes are. I'm a wimp, so a lot of these weights feels extremely heavy for me, especially since I never used to squat or do deadlifts.
     
  14. KOU In3

    KOU In3 Orange Belt

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    This just isn't true. Gaining weight is solely a matter of consuming more calories than you burn. Yes, cutting down on the volume might help him burn less and some exercises are better than others at stimulating muscle growth. But as far as his bodyweight not changing, this is a function of diet.

    It doesn't matter how heavy you lift or what you take. If you aren't consuming more calories than you burn you will NOT gain weight.
     
  15. KOU In3

    KOU In3 Orange Belt

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    I disagree with this pretty stongly as well. Maxing is good for gauging your progress but you can make plenty of progress in other rep ranges as well. Especially when you're talking about dipping down into heavy triples. I think you're putting way too much emphasis on 1RM here.
     
  16. farmboy

    farmboy Banned Banned

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    I don't really know how I could eat much more than I do. I never miss a meal, I supplement with protein shakes, I eat every couple hours, chicken, beef, almonds, fruit, veggies, etc... I don't know what the problem is! I mean, I know I'm getting stronger, and I guess that's the mein thing, but what the heck? If the muscle is making gains, where is the extra weight?
     
  17. farmboy

    farmboy Banned Banned

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    Cardio day
    Jump Rope: 90 reps/90 sec rest

    I've been thinking about the cardio I do combined with the MA classes, and have been wondering if I really need to (or should be) doing the extra cardio. I wouldn't think that that little extra jump rope would be causing the difficulties in gaining weight, but I don't know what else it could be.
     
  18. KOU In3

    KOU In3 Orange Belt

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    You can always eat more than you do. Most people that think they are hardgainers really aren't eating as many calories as they think they are. Take some time to actually calculate how many calories you eat in an average day.

    Without quantities it's hard to really guess but if you're listing things like almonds, fruit, and veggies, I'm guessing the quantity isn't there. A handful of almonds isn't the same as say 6 oz. of almost. Fruit has very few calories and most veggies lack the calories you'd need as well.

    Your diet should be laden with oatmeal, brown rice, sweet potatoes, etc. on the carb side. Shoot for at least a pound of meat a day (pre-cooked). Or the simple solution. Keep everything exactly the same and add in a PB&J. The 500 cals from that would be enough to push you into gaining weight if you are exactly at homeostasis currently.
     
  19. farmboy

    farmboy Banned Banned

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    I think I'll take up that advice on the PB&J. I didn't mean that fruits and veggies were all I eat. Trust me, I get a ton of protein: whey, milk, nuts, lean beef, chicken, fish. Ah well, I must not be getting enough.
     
  20. saaavage

    saaavage Black Belt

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    no you are wrong....assuming he doesnt want to add fat to his body....how the hell is he going to add good weight while doing damn near anaerobic exercises? it just doesnt work that way....he'll gain a pound or two here and there with his lean diet and his high reps but i mean he wont add anything near his stated gpal of "adding mass"...and at no point did i say 1rm...low reps high weights yes thats one thing...but 1rm he doesnt even care about that at this point....he just wants to add meat man
     

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