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View Full Version : 30 Pounds in 30 Days!! Routine AND diet!!



Painzer
11-17-2008, 04:33 PM
Ok, this is my first journal, so I hope a few of you will read.

I will be doing Chris Mason's "Increase your Bench Press 30 pounds in 30 Days" Routine and I will be logging my progress.

Over the next month, I will post all my workout routines AS WELL AS my diet for the day.

The Diet will be posted as follows: (this is just an example from last week)

http://lh6.ggpht.com/_zOa_DOCVRkM/SSH95mO6KVI/AAAAAAAAAB8/AJ9JMHGoOb4/s640/Fullscreen%20capture%2011172008%2042514%20PM.jpg

I may or may not separate it into what I ate at each meal, depends how lazy I am...

During the 30 days, I will try to eat CM's recommended 25 calories per pound of bodyweight per day.

This puts me at 4000 calories per day.

I will be taking 5g of creatine monohydrate per day, and will be using Elite protein powder and Dymatize nutrition's Mega Gainer as my supplements.

Unfortunately, at the time, I don't have the $$ for ALN's recommended supplements for this program, so we'll see how it goes with just the protein and Creatine.

Right now my Current maxes are as follows:

Bench: 255
Squat: 305
Deadlift: 335

Hope you enjoy the journal!

-Nick

Darracq
11-17-2008, 05:41 PM
cool, i will be checking this out.

Painzer
11-17-2008, 09:21 PM
OK here's Day 1 of the work out:

Body weight (since I'm also in the process of bulking): 167

Bench Press - Warm up: 45 x 15 and 135 x 8 Working set: 3 x 3 @ 170
Skull crushers - 2 x 10 @ 60
Tricep Pushdowns - 1 x 10 @ 70
Squat - Warm up: 1 x 10 @ 45 and 1 x 8 @ 135 Working set: 2 x 5 @ 225
Lat pull down - 1 x 12 @ 165 1 x 8 @ 165 (failed on 9th)
Calf Raise - 1 x 22 @ 120 (Never done these before, so didn't know what weight to use) 1 x 11 @ 150 (both to failure)
Ab Crunch - 1 x 13 @ 170 1 x 11 @ 170 (both to failure)

Today felt pretty good. My left tricep was a little tender... Hope that goes away. Other than that, I had never done calf raises before, so I had to experiment with weight first, but went to failure nonetheless.

And here was my diet for the day. "Eating Right Cereal" meal consists of two servings of "Eating Right" brand Granola, two servings of "eating right" brand banana nut crunch, and 2 cups of milk.

http://lh4.ggpht.com/_zOa_DOCVRkM/SSJCq74upNI/AAAAAAAAAC0/TR0kdMH_JCQ/s576/Fullscreen%20capture%2011172008%2092022%20PM.jpg

chris mason
11-19-2008, 08:48 AM
Did you actually test your 1RM with a lift, did you use a 1RM calculator?

Chris

Painzer
11-20-2008, 11:47 AM
Hi Chris, I actually tested my 1RM, why do you ask?

Painzer
11-20-2008, 11:50 AM
Didn't have my computer the last 2 days. Here is Tuesday's diet. No workout on Tuesday.

http://lh3.ggpht.com/_zOa_DOCVRkM/SSWxJb4saMI/AAAAAAAAAD0/0E6M-Qpulcs/s640/Fullscreen%20capture%2011202008%20114836%20AM.jpg

Painzer
11-20-2008, 12:09 PM
Wednesday's workout:

Bench Press - Warm up: 45 x 15 and 135 x 10 Working set: 2 x 3 @ 195
Triceps Pushdown - 1 x 10 @ 70
Deadlift - Warm up: 135 x 8 and 235 x 5 Working set: 2 x 3 @ 285
Ab Crunch - 1 x 14 @ 170 1 x 11 @ 180 (both to failure)


Also, I went snowboarding.

Here is yesterday's diet. It's a little bit off because it would have taken me forever to track the exact amounts that I ate at the Melting pot. I'd put the protein closer to 100g for that meal, and the calories closer to 2500...

http://lh4.ggpht.com/_zOa_DOCVRkM/SSW0U_LDGeI/AAAAAAAAAEA/ZTbzNbNP8xA/s576/Fullscreen%20capture%2011202008%20120215%20PM.jpg

Painzer
11-20-2008, 11:35 PM
No work out today.
Diet:

http://lh5.ggpht.com/_zOa_DOCVRkM/SSZWlRGF-qI/AAAAAAAAAFc/-ny9nxnk-RA/s576/Fullscreen%20capture%2011202008%20113428%20PM.jpg

Painzer
11-21-2008, 06:05 PM
Friday's workout:

Body weight: 168

Bench Press - Warm up: 45 x 15 and 135 x 8 Working set: 2 x 2 @ 220
Dumbbell Bench Press - 40 x 40 lbs (to failure)
Skull crushers - 2 x 8 @ 70
Tricep Pushdowns - 1 x 10 @ 70
Leg Press - Warm up: 1 x 10 @ 305 and 1 x 10 @ 485 Working set: 1 x 6 @ 665 and 1 x 6 @ 715
Lat pull down - 1 x 13 @ 165 1 x 9 @ 165 (failed on 10th)
Calf Raise - 1 x 14 @ 150 1 x 13 @ 150 (both to failure)
Ab Crunch - 1 x 18 @ 175 1 x 11 @ 175 (both to failure)

So I increased weight on skull crushers, and ab crunch which was good. Leg press felt great today, especially since it was my only leg exercise for the day. I've never repped more than 665 before, but it felt good so I went for 715. I think I'll be good for close to 800 before this program is over.

Still tight in my left tricep. I'm getting a little nervous that I've got a pulled muscle...

I'll post my diet later tonight after I'm finished stuffing my face.

Painzer
11-21-2008, 10:25 PM
Diet for today as well.

http://lh4.ggpht.com/_zOa_DOCVRkM/SSmMREgG4ZI/AAAAAAAAAHI/qtPBEXULygM/Fullscreen%20capture%2011232008%20100008%20AM.jpg

Painzer
11-23-2008, 09:59 AM
Here is yesterday's diet. no work out.

http://lh3.ggpht.com/_zOa_DOCVRkM/SSmLvcrgTpI/AAAAAAAAAG8/ClDnlEaQ6j0/Fullscreen%20capture%2011232008%2095803%20AM.jpg

Painzer
11-23-2008, 08:48 PM
Today's food!

http://lh3.ggpht.com/_zOa_DOCVRkM/SSojuKG0MbI/AAAAAAAAAIE/rFbJH-GELFs/s640/Fullscreen%20capture%2011232008%2084639%20PM.jpg

Painzer
11-24-2008, 09:56 PM
Week 2, Day 1

Body weight (since I'm also in the process of bulking): 170

Bench Press - Warm up: 45 x 15 and 135 x 8 Working set: 3 x 3 @ 180
Skull crushers - 2 x 10 @ 70
Tricep Pushdowns - 1 x 10 @ 75
Squat - Warm up: 1 x 10 @ 45 and 1 x 8 @ 135 and 1 x 5 @ 185 Working set: 1 x 5 @ 235 and 1 x 5 @ 245 (PR)
Lat pull down - 1 x 10 @ 165 1 x 10c@ 180
Calf Raise - 1 x 15 @ 160 1 x 12 @ 160 (both to failure)
Ab Crunch - 1 x 14 @ 180 1 x 9.5 @ 180 (both to failure)


I've been icing and heating my arm all weekend to see how my tricep felt today. It felt ok during bench. Less of a twinge than before, but during skull crushers, I had some pain right below my tricep above my elbow. I think I'll go a little bit lighter on the skull crushers from now on...

ANd here's my diet for today...

http://lh6.ggpht.com/_zOa_DOCVRkM/SSuDwCAabGI/AAAAAAAAAJA/GTBGlnw1Zik/s576/Fullscreen%20capture%2011242008%2094749%20PM.jpg

Painzer
11-25-2008, 11:13 PM
No workout. Snowboarding.

Diet:

http://lh3.ggpht.com/_zOa_DOCVRkM/SSzovwyHqdI/AAAAAAAAAJ8/vCqWQOGQotc/s640/Fullscreen%20capture%2011252008%20111151%20PM.jpg

Painzer
11-28-2008, 12:25 AM
Week 2 Day 2: (Weds)

Bench Press - Warm up: 45 x 15 and 135 x 10 Working set: 2 x 3 @ 205
Triceps Pushdown - 1 x 10 @ 75
Deadlift - Warm up: 135 x 10 and 205 x 5 Working set: 2 x 3 @ 305 (PR)
Ab Crunch - Did Decline situps today instead with a 45 pound plate. First set did 25, second set did 20.

Didn't have my computer yesterday (Weds) or today, Thanksgiving. So I didn't track my diet. I'm pretty sure I hit my 4000 calories yesterday, and today being Thanksgiving, I KNOW I hit 4000.

Painzer
11-30-2008, 12:31 AM
Week 2 Day 3: Friday


Bench Press - Warm up: 45 x 15 and 135 x 8 Working set: 2 x 2 @ 230
Dumbbell Bench Press - 35 x 50 lbs (to failure)
Skull crushers - 2 x 8 @ 70
Tricep Pushdowns - 1 x 10 @ 75
Leg Press - Warm up: 1 x 10 @ 305 and 1 x 10 @ 485 Working set: 1 x 6 @ 715 and 1 x 6 @ 755 (PR)
Lat pull down - 1 x 10 @ 180 and 1 x 10 @ 180
Calf Raise - 1 x 14 @ 180 1 x 11 @ 180 (both to failure)
Ab Crunch - 1 x 16 @ 185 1 x 12 @ 185 (both to failure)

All my lifts went up this week. Bench and Leg press both felt great. I've never put up that kind of weight on Leg press before. It felt great!

I still don't have my computer, so I still haven't been tracking my diet. I have a feeling I'm not eating as much, but it's hard to know since I'm not keeping track... Hopefully I'll have it back by Monday.

Painzer
12-01-2008, 08:47 PM
Week 3, Day 1

Body weight: 170 booo... that's down a pound and a half...

Bench Press - Warm up: 45 x 15 and 135 x 8 Working set: 3 x 3 @ 190
Skull crushers - 2 x 10 @ 60 Dropped 10 lbs since my left arm bothered me last week with them...
Tricep Pushdowns - 1 x 10 @ 80
Squat - Warm up: 1 x 10 @ 45 and 1 x 8 @ 135 and 1 x 2 @ 225 Working set: 1 x 5 @ 255 and 1 x 5 @ 265 (PR)
Lat pull down - 1 x 10 @ 180 1 x 10 @ 185
Calf Raise - 1 x 14 @ 180 1 x 12 @ 180 (both to failure)
Ab Crunch - 1 x 14 @ 190 1 x 9.5 @ 190 (both to failure)


Lifts are still increasing... another squat PR today too... 265 x 5. It felt great. I know I'll smash my 1RM of 305 after this program. Can't wait to dead lift and leg press this week and go for 275 x 5 on squat next week. Also, I'm really deep on all my squats too, it feels really great!

Here's my diet for today: Plus add another 33 g of protein and 150 calories that I had tonight through a snack. (canned salmon).

http://lh5.ggpht.com/_zOa_DOCVRkM/STSvzpGGGaI/AAAAAAAAAKg/LUCQR3JlIjw/s640/Fullscreen%20capture%201212008%2084708%20PM.jpg

Painzer
12-03-2008, 03:19 PM
No workout yesterday, here's my diet:

http://lh3.ggpht.com/_zOa_DOCVRkM/STcFjtx1xEI/AAAAAAAAALE/ojNBQ8vSsW8/Fullscreen%20capture%201232008%2031719%20PM.jpg

Painzer
12-03-2008, 10:11 PM
Week 3 Day 2: weds

body weight: 173 with a hoodie

Bench Press - Warm up: 45 x 20 and 95 x 15 and 135 x 10 Working set: 2 x 3 @ 215
Triceps Pushdown - 1 x 10 @ 85
Deadlift - Warm up: 135 x 8 and 205 x 4 Working set: 2 x 3 @ 315 (PR)
Ab Crunch - Did Ab wheel today. First time did 22, second time did 30. (My partner pushed me to do more the second time after he did 27 on his first set)

Diet coming soon..

Painzer
12-03-2008, 10:16 PM
I'm feeling pretty good about my next 1RM tests, I really think I'll be able to squat 350 and dead lift close to 400, and after this bench program, I hope I'll be close to 280. I'm a little worried about the bench because of the plateau I've experienced over the last 6 months, but I'm hoping this program will help break that plateau. I should be at my 1000 before the end of the year, and start working towards 1200 by the end of 2009!

Darracq
12-04-2008, 01:14 PM
looks good. I think on the last week you could add a day of rest if you feel you need it. I know i was getting worn down the last in the middle of week 4.Then rest for a week and max or at least 5 days. Just me 2cents lol.

Painzer
12-04-2008, 04:26 PM
Yeah, I might do that. I'm pretty sore today... that ab wheel killed me, and my deadlifts were the heaviest I've done... tomorrow should be interesting, I'm going snowboarding all day, then to the gym... eesh.

Thanks for reading.

Painzer
12-04-2008, 11:09 PM
Diet for today:

Didn't quite make my 4000 calories... oh well...

http://lh4.ggpht.com/_zOa_DOCVRkM/STjFQxkYiOI/AAAAAAAAALo/JdGlFC412eM/Fullscreen%20capture%201242008%20110739%20PM.jpg

Painzer
12-06-2008, 06:10 PM
Week 3 Day 3: Friday

Bench Press - Warm up: 45 x 15 and 135 x 10 Working set: 2 x 2 @ 240
Dumbbell Bench Press - 30 x 55 lbs (to failure)
Skull crushers - 2 x 8 @ 60
Tricep Pushdowns - 1 x 10 @ 82.5
Leg Press - Warm up: 1 x 10 @ 305 and 1 x 8 @ 575 Working set: 1 x 6 @ 735 and 1 x 6 @ 805 (PR)
Lat pull down - 1 x 10 @ 185 and 1 x 10 @ 185
Calf Raise - 1 x 16 @ 185 1 x 15 @ 185 (both to failure)
Ab Crunch - 1 x 16 @ 190 1 x 12 @ 190 (both to failure)

No diet for today or yesterday... had a family tragedy, so not real inclined to do anything but lift. I'm sure I'm well below 2000 calories.

Painzer
12-09-2008, 10:25 PM
Bench Press - Warm up: 45 x 15 and 135 x 10 Working set: 3 x 3 @ 220
Skull crushers - 2 x 10 @ 60
Tricep Pushdowns - 1 x 10 @ 85
Squat - Warm up: 1 x 10 @ 45 and 1 x 8 @ 135 and 1 x 5 @ 225 Working set: 1 x 5 @ 265 and 1 x 5 @ 275 (PR)
Lat pull down - 1 x 10 @ 185 1 x 10 @ 185
Calf Raise - 1 x 15 @ 190 1 x 12 @ 190 (both to failure)
Ab Crunch - Decline situps + 60 pounds. 1st set 20, second set 17.

Painzer
12-11-2008, 06:55 PM
Week 4 Day 2

One day left!!

Bench Press - Warm up: 45 x 15 and 135 x 10 Working set: 2 x 3 @ 225
Triceps Pushdown - 1 x 10 @ 90
Deadlift - Warm up: 135 x 8 and 205 x 5 Working set: 2 x 3 @ 325 (PR)
Ab Crunch - 1 x 16 @ 190 and 1 x 12 @ 195

OneLiftOneKill
12-11-2008, 07:06 PM
Can't wait to see what you get for the last day.

War soon!

Painzer
12-13-2008, 04:30 PM
Last day!

Bench Press - Warm up: 45 x 15 and 135 x 10 and 205 x 5 Working set: 2 x 2 @ 250
Dumbbell Bench Press - 29 x 60 lbs (to failure)
Skull crushers - 2 x 8 @ 70
Tricep Pushdowns - 1 x 10 @ 85
Leg Press - Warm up: 1 x 8 @ 395 and 1 x 6 @ 575 Working set: 1 x 6 @ 775 and 1 x 6 @ 835 (PR)
Lat pull down - 1 x 10 @ 185 and 1 x 10 @ 185
Calf Raise - 1 x 12 @ 190 1 x 14 @ 190 (both to failure)

Today was rough. I went a little earlier than usual, so I don't think that helped. But also just all the heavy lifts made it a tiring day. I skipped the last ab work out.
The 250 bench was tough, first set went up slowly, but went up. The second set was really tough. a little uneven on the ascent on both reps, but was able to get both up. I'll be maxing my squat on Monday, and my bench on Wednesday or Thursday!

OneLiftOneKill
12-13-2008, 05:22 PM
Based on the bar speed and how the workout went I would say your CNS needs to recover.

Hopefully it recovers in time by Monday when you max out and it gets taxed more. You will be able to tell how well your CNS is on max out day based on how much acceleration and power you get.

Painzer
12-13-2008, 08:11 PM
I'm not maxing Bench on MOnday.. Just squat. I'm waiting until Weds to max my bench.

Painzer
12-13-2008, 09:17 PM
BTW, by CNS do you mean Central Nervous System?

jbrin0tk
12-13-2008, 09:49 PM
Yep, that's what CNS stands for.

Painzer
12-19-2008, 08:28 PM
Well, I finally maxed today after a 6 day deload. I'm pretty happy with the results. I didn't get 30 pounds, but I had plateaued at 250 for so long, I didn't even think this would work.

Anyway, My old max was 255. Today I did 270 and just missed 275. So a 15-20 pound gain. My lifting partner did the program but did not eat like he was supposed to, and still gained 20 pounds on his bench from 235 to 255. I have to say, even a 15 pound increase in 30 days is pretty damn good. I'm happy with it.