Time to gain some muscle weight.

Discussion in 'Training Logs' started by fortheo, Nov 3, 2010.

  1. fortheo

    fortheo Steel Belt

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    Hey, everyone I’ve been lurking around for a while and decided its time to start my own log. My main goal is to gain some lean muscle weight and not be a weak scrawny guy any more. I’ve been following this plan for about 2 months now and I made some gains

    Height is 6’2
    Starting weight: 158lbs
    Current weight: 167lbs *Edit Dec 8 ,2010 170 lbs

    I’m going to aim to go above 175lbs, maybe up to 180/185 because I Know I’m putting on a little fat in this process. So at the end of my gain I will throw some cardio in to burn that fat and be leaner at 175lbs

    I am currently using Westside for skinny bastards (though slightly modified).

    My diet is around 3000 calories a day; I spread that out into six smaller meals.
    I get about 240g of carbs, 120g of protein, and 70g of fat per day.

    Typical meals for me consist of Eggs with whole wheat toast and milk; I eat a lot of peanut butter on whole wheat with milk, turkey burgers, brown rice, potatoes, yogurt, some good source of protein such as chicken and red meat

    Due to lack of money getting as much red meat has been an issue, but I do my best to have at least one meal a day focused around chicken, fish, or steak. I realize I don’t get much veggie this is for two reasons:

    A: I’m a poor ass college student who can hardly afford the food mentioned above
    B: I don’t like veggies

    I don’t take meal supplements cause I don’t believe I need them, I prefer to keep it natural. I do how ever take a multivitamin because with the lack of veggies I find it hard to get the vitamins I need.

    That was a longer write up than I expected, any ways here is today’s workout.

    Leg press 170lbs: 3x5
    Dumbbell walking lunges 40lbs: 3x11
    Single legged leg curls: 30lbs: 3x8

    Wrist work out
    Preacher reverse curls 45lbs: 3x6
    Forearm curls 25lbs: 3x6
    Behind back forearm curls 45lbs: 3x8

    Abs
    Bridge 30 seconds: x3
    Side bridges 30 seconds: x3 (each side)

    I would like to swap leg press with squat eventually, but I just suck at squats. I can’t seem to get the form down at all. I’ve watched several instruction videos, but no matter how I do them my lower back ends up hurting a little.Also, I go heavy on my abs on Mondays so I like to give them a different kind of workout with the bridges on Wednesdays.

    This is something I have always wanted to do, I’ve already made some gains and I hope this log will help me keep track of future improvements.
     
    Last edited: Dec 8, 2010
  2. edco76

    edco76 huh? Platinum Member

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    Welcome to the logs. Good luck!
     
  3. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Have you watched the SquatRX videos? Those are quite useful when learning to squat with proper form. Also, don't worry about squatting heavy for now. Master form then add weight on the bar.

    Are you on any program in particular? The faq has several routines that will be sure to put some meat on them bones.

    Good luck!
     
  4. fortheo

    fortheo Steel Belt

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  5. ASEGSEA

    ASEGSEA Guest

    3000 calories and only 158? Maybe you are highly active, or your metabolic rate is increased due to your height (reaching here), but that seems like a large number with small gain.

    Either way, good luck!
     
  6. fortheo

    fortheo Steel Belt

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    I was 158 before I started eating 3000 calories a day. Now that I've been eating 3000 calories a day, and doing the westside for skinny bastards for 2 months I'm around 167.
     
  7. fortheo

    fortheo Steel Belt

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    Pretty lousy work out today. I stayed up most the night studying and it definitely ruined me in the gym.

    bw dips: 11,9,7
    rope pull downs 65lb: 3x8
    45lb assisted chin ups: 3x8
    Lat raises 20lbs: 2x5
    concentrated dumbbell curls 40lbs : 7, 5


    In my defense i can do chin ups with my body weight, but after dips I can barely do any so I opted to do assisted until i can get back to my body weight after doing dips. Lat raises and dumbbell curls were rushed cause i had to get to class.

    any ways Time for a power nap.
     
  8. fortheo

    fortheo Steel Belt

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    I did some levering for my forearms after I woke from my nap. I usually do this levering routine Monday and Friday with some heavy forearm workouts thrown in on Wednesdays. I'm aware working my Forearms wont do much for my weight gain goal, but I've always viewed my forearms as a weak link...so I put a lot of focus on them.


    anyways I do some of the exercises from this thread http://www.sherdog.net/forums/f13/lever-shot-smashys-illustrated-guide-levering-813568/


    Forward lever 2.5lbs: 3x10
    reverse lever 5lbs : 3x14
    side to side lever 2.5lbs: 3x12
     
  9. fortheo

    fortheo Steel Belt

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    Todays workout

    Dumbbell bench press
    3x7 55lbs

    Incline dumbbell bench press
    3x8 30lbs

    Bent over Barbell rows
    3x12 65 lbs

    Rear Delt Flyes
    3x10 5lbs


    I think I'm gonna move up on each workout except maybe the barbell row's. My form was a little off with those today so i want to perfect that before I go up with them.
     
  10. fortheo

    fortheo Steel Belt

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    Mondays Levering


    Forward lever 2.5lbs:
    3x11

    reverse lever 7.5lbs :
    3x8

    side to side lever 2.5lbs:
    3x13
     
  11. fortheo

    fortheo Steel Belt

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    Todays Workout

    Leg press 180lbs:
    3x5

    Dumbbell walking lunges 45lbs:
    3x8

    Single legged leg curls: 35lbs:

    3x8


    Wrist work out


    Preacher reverse curls 50lbs:
    3x6

    Forearm curls 30lbs:
    3x6


    Behind back forearm curls 50lbs:
    3x8


    The hardest part of this is definitely getting all the calories I need. I have been seeing significant gains for the first two months, but my weight pretty much stayed the same this week. I guess My noob gains are over. Perhaps I should increase my calorie intake a little bit more.
     
  12. fortheo

    fortheo Steel Belt

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    Today's workout went like this

    bw dips:
    12,10,8

    rope pull downs 70lb:
    8,8,8

    40lb assisted chin ups:
    8,8,8

    Lat raises 20lbs:
    6,5,5

    concentrated dumbbell curls 40lbs:
    8,7,6


    On a side note I really hate/envy guys who go to the gym do one exercise then hit on girls for an hour.
     
  13. fortheo

    fortheo Steel Belt

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    Fridays Levering


    Forward lever 2.5lbs:
    12,12,12

    reverse lever 7.5lbs :
    8,8,8

    side to side lever 2.5lbs:
    14,14,14
     
  14. pliftkl

    pliftkl Green Belt

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    I feel like you'd be a better human being if you could work squats and deadlifts into your program. Maybe you could video your squat form and we could fix it for you? It's not that complicated.
     
  15. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    +1. Squats and deadlifts will go much further than leg press for overall strength. I'm sure many have been apprehensive about the first set of both, but with good technique they are very beneficial.

    The deadlift is more functional in that it
     
  16. fortheo

    fortheo Steel Belt

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    well I've always had a bad lower back, and apparently I'm irritating my disk or something. My doctor said Id should lay off exercises that stress my back. Not only that but my school gym doesn't even have a squat rack ( community college sucks) .

    On the upside I'm transferring to a university in January. I will start dead lifts and squats then because my back should feel better and the facility is better. Till then I will continue my current routine

    Thanks for taking the time to look at my log guys, I will be taking your advice in the near future!


    any ways here is today's numbers

    Todays workout

    Dumbbell bench press 60lbs
    5,5,5

    Incline dumbbell bench press 35lbs
    8,8,8


    Bent over Barbell rows 65lbs
    12,12,12


    Rear Delt Flyes 7 1/2 lbs
    10,10,10





    todays levering



    Forward levers 5lbs
    6,6,6

    Reverse levers 7 1/2lbs
    9,9,9

    Side to side levers 5lbs
    6,6,6
     
  17. MIDMOBOX

    MIDMOBOX Telling People things they don't want to know

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    welcome to the logs


    you could always try Straight Legged Deads for awhile. Nothing wrong with light weight to start the process of working up to more.
     
  18. fortheo

    fortheo Steel Belt

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    thanks guys, I will definitely take your advice into consideration once I switch up my routine.

    On another note, does anyone know some good breakfast food besides eggs for gaining weight?

    I find I'm getting sick of eggs, wheat toast and milk.
     
  19. fortheo

    fortheo Steel Belt

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    Todays work out felt pretty good.

    Leg press 185lbs:
    3x5

    Dumbbell walking lunges 45lbs:
    3x9

    Single legged leg curls: 40lbs:
    3x8


    Wrist work out


    Preacher reverse curls 50lbs:
    3x7

    Forearm curls 30lbs:
    3x7


    Behind back forearm curls 55lbs:
    3x8
     
  20. fortheo

    fortheo Steel Belt

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    Another Friday workout is complete



    bw dips:
    13,11,9

    rope pull downs 75lb:
    8,8,8

    35lb assisted chin ups:
    8,8,8

    Lat raises 20lbs:
    6,6,6

    concentrated dumbbell curls 40lbs:
    9,8,7


    I'm still improving, so that's good
     

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