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b_locster
12-10-2007, 09:23 AM
Hello all and great lifting to all.

Starting up a training log should keep me motivated. Any feedback, ideas, thoughts are more then welcome here.

Information:
Age - 26
Height - 6' 1"
Weight - 170 lbs

Goals:
- Gain 8-10lbs of lean body mass in a one year time frame.(Dec07-Dec08)
- stick to clean, unprocessed foods... eat a 80-90% clean diet. (I do a lot of food prep and cooking of late)
-improve heart, lungs and overall flexibility by adding cardio + stretching sessions 2-3 times weekly.
-improve sleep: get 8-9 hours nightly.(have 2 young lads... making this very hard)

Short term Lifting goals:
- DL 300 * 6
- SQ 250*6
- BB Rows 150*6
- Dips BW +50

History:
I started lifting when I was 20 and made great gains back then on a 5 day split. (Was eating anything and everything in sight) I stopped lifting @ 23 when we had are first son and picked it back up about a year ago. I have struggled with my diet/ digestion for the past couple of years and have finally felt better with eliminating most to all processed foods. Now that I have some control over my diet which I believe has limited my results over the past year hopefully things will start progressing. I will be lifting 3 times and doing cardio 2 times weekly.

note: I train at home, in a power rack, and focus around compound movements.

Routine: (Push/Pull/Legs)
- Push -
Dips 4*6
standing OHP 4*6
Incline BP 3*10
accessory work 2*12(switch it up... eg. pullovers, DB lateral raises, tri. pulldowns)
ab work

-Pulls-
TBDL 4*6
BB Row 4*6
Pull ups (aim for 30) 6*5
Shrugs 3*10

-Legs-
Squats 4*6
c. raises 3*15
SLDL 4*6
ab work

Any suggestions or thoughts on my goals, routine would be appreciated?

b_locster
12-10-2007, 10:03 AM
All weight in imperial pounds. Example of my layout: 100*2(10,10); "100"=weight in lbs, "2" = # of set, "10"= # of reps.

12/07/07
-Pulls-
TBDL: 185*1(8), 225*4(6,6,6,6)
BB Row: 135*4(6,6,6,6)
Pull ups: BW*6(5,5,5,3,3,3) = got 24 reps
Shrugs 185*3(10,10,10)

12/08/07
- Cardio -
Treadmill; intervals max level 7.5
Time:20 minutes
Distance: 1.77 miles

12/09/07
- Push -
Dips: BW*1(6), BW+25*4(6,6,6,6)
standing BB OHP: 95*4(6,6,6,6)
Incline BB BP: 125*3(8,8,7)
side lateral raises: 12*2(12,12)
hanging leg raises: 2(12,12)

- Happy with my Pull day. I knew I wouldn't get all 30 pull ups, at least, not in a reasonable time frame. I'll keep at it till I get 30 and then start adding weight.

- Wish I could have got all the reps for Incline BP on Push day. My shoulders had enough. I will leave the same weight next week.

Hatred
12-10-2007, 11:21 AM
Thoughts?



I saw nothing in here about how you were going to manipulate your diet to get your gains (80-90% clean means nothing here.)

and lastly.

There is no such thing as "hardgainer". Get that out of your mind and get a better handle on your diet.

You'll hit your goals my friend, but diet is 90% of it.

b_locster
12-10-2007, 05:05 PM
Agreed diet is huge aspect of this sport.

My first lifting experience I went from 155lbs to 180 in probably 4-5 months. I looked big. But in doing so I seriously messed up my intestinal track for ...well indefinitely. Which has made for a HARD time gaining weight.

From now on if I want more weight I have to make sure it comes from quality foods that my system can handle. I will increase my food as my lifting poundage increases. $$ is also an issue seeing that I currently eat more groceries than my wife, 2 boys and dog combined times 2.

If in the end I only gain 5 pounds but look solid, have strength increases and the same waist size I will be content. I would like 8-10lbs but if I have to eat like a dog, anything and everything, forget about it.

I think getting a fitday account would help me get a GRIP on staying true to my daily protien and Calorie intake.

Thanks for the input Hatred

Hatred
12-10-2007, 05:10 PM
NP.

What exactly did you do to your Digestive track?
You can definitely accomplish your goals but it'll be slow going and you are going to have to be really anal tracking your cals.

b_locster
12-10-2007, 05:43 PM
Today's diet:
1 - Cod liver supplement
- 1 cup cantelope
- 1 bowel 2% yogurt with Honey
- 1 piece sprouted bread with apple butter
- protein shake (35 grams protein)

2 - 1 cup brown rice
- 1 tilapia fillet

3 - Salad: Romaine lettuce + Spinach + cucumbers + house tomatoes + 300 grams cooked ham(sliced down) with organic salad dressing.

4 - 1 cup carrots
- 1/2 cantelope

5 - 2 pork chops
- 1 cup cauliflower
- 1 large baked potato

6 - Assorted nuts(cashews, almonds, Brazil nuts, peanuts)
- flax seed supplement
- protein shake

When I train: my post workout meal consists of a large baked potato or cup of lentils and a protein shake.

That is a typical day: I will swap fruits, veggies, meat, fish with different ones but the lay out stays the same.

b_locster
12-10-2007, 05:53 PM
Hatred,

I have been through rigorous testing. Had 2 colonoscopy to survey my intestinal health and they came back negative/inconclusive.... not fun. But luckily nothing has being growing in their.

Basically I believe it is a flora issue/digestive breakdown that limits me from digesting certain foods. Pin pointing those foods is the hard part. Staying away from processed foods, white flour and sugars has helped thus far. I hate not being able to eat pasta.

skinnypole101
12-10-2007, 07:08 PM
Sup homie, I am in stoney creek. :)

b_locster
12-11-2007, 09:33 AM
Skinnypole! How's the weather their, started freezing rain yet?

How old are you? and where do you train?

b_locster
12-11-2007, 08:01 PM
12/10/07

-Legs-
Squats 135lbs*1(8), 185*4(6,6,6,6)
lunges 20*3(12,10,10)
SLDL 135*4(10,10,10,10)
ab work: leg raises 2(15,15)
weighted crunches 20*2(12,12)

I have not done SLDL in years so I'll just be working on form and consistency not weight for the next while. Squats I simply hate. They are my weak point so I just want to keep at them ... lower reps will keep me focused. Might start doing 20 rep(with just the bar) every other day to practice form.

Started tracking with Fitday. Todays numbers:

grams cals %total

Total: 3830

Fat: 138 1244 34%
Sat: 28 251 7%
Poly: 38 343 9%
Mono: 61 549 15%
Carbs: 441 1477 40%
Fiber: 72 0 0%
Protein: 236 944 26%
Alcohol: 0 0 0%

- fat for the most part comes from nuts, meats, and cooking oils.

b_locster
12-14-2007, 08:27 PM
12/11/07
- Cardio -
Treadmill; intervals max level 7.5
Time:20 minutes
Distance: 1.78 miles

12/12/07
- Push -
Dips: BW*1(6), BW+27.5*4(6,6,6,6)
standing BB OHP: 100*4(6,6,6,6)
Incline BB BP: 125*3(8,8,8)
Pull overs SS/ incline pushups: 20*2(12,12)
hanging leg raises: 2(10,12)

12/13/07
- Cardio -
Treadmill; level 4.5
Time:20 minutes
Distance: 1.50 miles

b_locster
12-15-2007, 06:42 PM
12/15/07
-Pulls-
8 min run/warm up
TBDL: 135*1(8), 185*1(6), 230*4(6,6,6,6)
BB Row: 140*4(6,6,6,6)
Pull ups: BW*6(5,5,5,4,5,3) = 27 reps
Shrugs 190*3(10,10,10)
Curls 75*2(10,5)

- Total time 55 mins with run/warm up. May have tried getting another set of curls in but the Niners are on. Maybe they can get win # 4.

bjohnso
12-15-2007, 07:48 PM
Welcome to WBB.


Hatred,

I have been through rigorous testing. Had 2 colonoscopy to survey my intestinal health and they came back negative/inconclusive.... not fun. But luckily nothing has being growing in their.

Basically I believe it is a flora issue/digestive breakdown that limits me from digesting certain foods. Pin pointing those foods is the hard part. Staying away from processed foods, white flour and sugars has helped thus far. I hate not being able to eat pasta.

I have also had 2 colonoscopies, and I'm 23 (ulcerative colitis). Fun stuff, but they've gotten a lot better since I had my first one around 1999-2000. It makes bulking quite unpleasant at times.

Your goals look realistic, I also need to improve my cardiovascular health, but I keep putting it off. It looks like you've got the diet and routine thing down pretty well - I see good things in your future.

b_locster
12-16-2007, 08:44 AM
Thanks for reading and the nice words bjohnso.

I didn't realize how bad my cardiovascular health was until I played a full court game a b-ball. I felt like I was going to collapse during it.

I took 2 weeks off all weights and just ran to built up my conditioning, lungs and heart. I may have lost 2 lbs but it wasn't good weight. Currently just maintaining by running 2-3 times weekly for max 20 mins. If anything I have more energy and it has not affected my lifting. Would highly recommend it.

b_locster
12-17-2007, 06:40 PM
12/17/07
-Legs-
Squats 135lbs*1(8), 190*4(6,6,6,6)
lunges 40*3(10,10,10)
SLDL 135*1(10), 140*3(6,6,6)
ab work: Crunches, side bends


- Squats felt better this week. I didn't feel strong with that lift last go but after tonight I know there is a lot more gas in the tank.

bjohnso
12-17-2007, 07:18 PM
Nice squats, man. How low do you go?

b_locster
12-17-2007, 07:55 PM
bjohnso

Awhile back I recorded my squats and I was parallel. My flexibility feels improved from that time so it should be safe to say still parallel.

b_locster
01-14-2008, 01:39 PM
12/18/07
- Cardio + Full body stretch -
Treadmill; level 5.5 straight
Time:21 minutes
Distance: 1.79 miles

12/19/07
- Push -
8 min warm up on treadmill
Dips: BW*1(6), BW+30*4(6,6,6,6)
standing BB OHP: 105*4(6,6,6,6)
Incline BB BP: 130*3(8,8,8)
Lateral raises SS/ incline pushups: 15*2(10/12,10/9)
hanging leg raises: 2(10,10)

12/21/07
-Pulls-
8 min run/warm up
TBDL: 135*1(8), 185*1(6), 235*4(6,6,6,6)
BB Row: 145*4(6,6,6,6)
Pull ups: BW*6(5,5,5,4,4,4) = 27 reps
Shrugs 185*3(10,10,10)

12/22/07
- Cardio + Full body stretch -
Treadmill; intervals max. L 8.0
Time:20 minutes
Distance: 1.68 miles

12/23/07
-Legs-
treadmill warmup: 5 mins
Squats 135lbs*1(8), 190*4(6,6,6,6)
SLDL 135*1(10), 140*3(6,6,6)
- Had to keep it short.

BW: 176
01/02/08
- Push - @ local gym
6 min warm up on row machine
Dips: BW*1(6), BW+37.5*4(6,6,6,6)
standing BB OHP: 105*4(6,6,5,5)
some useless ISO machine, no benches were free
pec deck/ s.s./ incline push ups 25*2(12/10,12/10)
ab work: 2(10,10)

01/03/08
- Cardio + Full body stretch -
Treadmill; intervals max. L 9
Time:20 minutes
Distance: 1.88 miles

01/05/08
-Pulls-
8 min run/warm up
TBDL: 135*1(6), 185*1(6), 245*4(6,6,6,6)
BB Row: 155*4(6,6,6,6)
Pull ups: BW+5*6(5,5,5,4,3,2,1) = 25 reps
Shrugs 195*3(10,10,10)

01/07/08
-Legs-
treadmill warmup: 6 mins
Squats 135lbs*1(6), 205*4(6,6,6,6)
Lunges 50*3(10,10,10)
SLDL 135*1(6), 155*3(6,6,6)
weighted crunches 40*1(15)
side bends 40*2(10,10)

01/08/08
- Cardio + Full body stretch -
Treadmill; intervals max. L 6
Time:20 minutes
Distance: 1.65 miles

b_locster
01-14-2008, 01:47 PM
BW 177

01/09/08
- Push -
5 min warm up on treadmill
Dips: BW*1(6), BW+40*4(6,6,6,6)
standing BB OHP: 105*4(6,6,6,6)
Incline BB BP:135*3(8,6,5)
front DB raises/ s.s./incline push ups 15*2(12each arm/15,12/10)
hanging leg raises: 2(12,15)

01/11/08
-Pulls-
5 min run/warm up
TBDL: 135*1(6), 185*1(6), 250*4(6,6,6,6)
BB Row: 160*4(6,6,6,6)
Pull ups: BW+5*6(5,5,5,5,5,4) = 29 reps
Shrugs 200*3(10,10,10)

b_locster
01-29-2008, 04:59 PM
01/14/08
- Cardio + Full body stretch -
Treadmill; intervals max. L 6
Time:20 minutes
Distance: 1.89 miles

Didn't get -legs- in this week because of a virus floating around the house. Feeling better yesterday and starting off with -push- so -Legs- will follow.

Future plans: - Drop a working set for an additional warm up.
- add a creatine cycle while maintaining my intake.

b_locster
01-29-2008, 05:00 PM
BW: 179

01/16/08
- Push -
5 min warm on treadmill
Dips: BW*1(6), BW+20*1(6), BW+45*3(6,6,6)
standing BB OHP: 95*1(6), 107.5*3(6,6,6,6)
Incline BB BP:135*3(8,6,5)
incline push ups (15,15)
hanging leg raises: 2(15,15)

01/17/08
-Legs-
treadmill warmup: 6 mins
Squats 135lbs*1(6), 185*1(6), 210*3(6,6,6)
Lunges 50*3(10,10,10)
SLDL 135*1(6), 160*3(6,6,6)
weighted crunches 30*2(15)
side bends 30*2(10,10)


Got these 2 workouts in and that virus came crawling back ten fold. Just waiting for it to pass completely.
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b_locster
01-29-2008, 05:01 PM
01/18/08 - 01/25/08 ---- Sick with Flu did not train ----

b_locster
01-29-2008, 05:06 PM
01/26/08
-Pulls-
7 min run/warm up
TBDL: 135*1(6), 185*1(6), 255*4(6,6,6,6)
BB Row: 135*1(6), 160*1(6), 165*2(6,6)
Pull ups: BW+5*6(5,5,5,5,5,5) = 30 reps
Shrugs 205*3(10,10,10)

01/28/08
- Push -
5 min warm on treadmill
Dips: BW*1(6), BW+25*1(6), BW+50*3(6,6,6) - last 2 reps felt heavy
standing BB OHP: 95*1(6), 110*3(6,6,5) - didn't get last rep
Flat BB BP:135*1(8), 145*2(8,8)
triceps rope pull downs 40*2(12,12)
hanging leg raises: 2(12,12)

b_locster
01-30-2008, 12:46 PM
01/29/08
- Cardio + Full body stretch -
Treadmill; jog/ light run L 4,5,6
Time:20 minutes
Distance: 1.56 miles

- I didn't push myself very hard with the running. Still feeling "off" from the flu.

b_locster
02-01-2008, 05:27 AM
01/30/08
-Legs-
treadmill warmup: 6 mins
Squats 135lbs*1(6), 185*1(6), 215*3(6,6,6)
Lunges 55*3(10,10,10)
SLDL 135*1(6), 165*3(6,6,6)
weighted crunches 35*2(15, 20)
side bends 35*2(12,12)

01/31/08
- Cardio + Full body stretch -
Treadmill; intervals max. L 8
Time:20 minutes
Distance: 1.80 miles