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ReFuse2Lose
11-17-2008, 08:33 PM
Well now that basketball season is underway and games are just around the corner im in a bit of a bind with my workout schedule. Game date vary week to week, and me already having a hell of a time gaining weight, basketball makes it excessively harder with 2 1/2 of cardio 6 days a week, along with 45 minutes of PE in the mornings. Currently im doing a split that looks similar to this.

Day 1- Chest/Triceps
Day 2- Shoulders
Day 3- Legs
Day 4- Arms

Dont really have a general routine, just have a list of exercises i commonly do for each muscle(mostly compound) and i vary them week to week.

Rest when needed, usually between Day 2/3, and weekends usually off.

I do abs usually twice a week, i dont really have a set routine, i usually try to keep variations and changes in my workout by including negatives, dropsets, tri-sets, etc. I love to pyramid my lifts, somewhere around 10,8,6,6 or 10,8,6,4, depending on the weight and exercises. I generally do isolation lifts as pyramid, but I try to do as many compound lifts as possible(Usually do 4x5, or 4x6 on compounds, generally not always)

However once games start next week my workout schedule like last years will be hectic. Ill probably change to a 3 day split, something like upper/lower/upper, then lower/upper/lower.

Goals: Right now its kind of hard to say. Im the fastest kid on my basketball team and quickest. Im currently 5'11, 160ish, and i obviously dont want to gain a whole lot of weight to slow me down. I already have a hard time of gaining weight as i said, but i usually take in anywhere from at least 3000-3300 calories, usually depending on what the school lunch has :(.

A general Outline of My Meal Plan on (Mon-Fri)
Meal 1(7:15 AM): Oatmeal/Cereal,Protein Shake, Glass of Milk, 1/2cup cottage cheese. (Sometimes eggs, or Wheat Crackers w/ PB, Just depends on time,love big breakfasts' though :D)
Calories Roughly: 600-900

Meal 2(10 AM): Lunch Meat w/ 2 slices of cheese. sandwich on wheat bread(sometimes with 14g of protein if walmart has it!), and granola bar
Calories Roughly: 400-450

Meal 3(11:45 AM): School Lunch. Usually not that bad, everyday i have some fruit/veggies, 2 cups of chocolate milk, and a PB& J)
Calories: Usually 700-1,000 (depends on the main meal at school)

Meal 4: (1:30 PM): Apple, Small Protein Shake
Calories Roughly: 175-250

Meal 5(6:00 PM)(Pre-Workout): Usually Wheat Bread, a Protein Bar, or some whey protein, and i drink a water during during workout.
Calories Roughly: 300-450

Meal 6(Post Workout): Always a protein shake with 50g, and a Gatorade
Calories Roughly: 400-450

Meal 7: (8:00 PM)Usually about an hour after working out ill cook some chicken, glass of milk, and a banana or bagel.
Calories: Usually: 350-450

Meal 8: (10:00 PM) Not really a meal, but usually just go chug some milk out of the fridge, eat some cottage cheese, and have a tbsp of PB, only if i cant get a protein shake in before bed.
Calories: Roughly 200-300

Total Calories: 3000-3300

Current Supplements: Nitrean Protein, Multi-Vitamin, and soon to be Fish-Oil(ran out yesterday!) I have purple wrath and some generic creatine, but im debating on whether or not to start taking them again?? Anyone?

Stats:
Start: 11/22/07: 5'10, 140lbs.
Now: 11/15/08: 5'1'', 165lbs.

Start/Now Lifts 1RM:
Bench: 105/165
Squat: 160/240
Deadlift: N/A(Haven't Maxed Out Yet)

Well i think i got most of it covered, just let me know if i forgot any of the basic stats/info. I have been gaining weight slowly and surely on this new meal plan. I had to adjust it to my school schedule, and i bring food to school now and its been great. Im up to almost 165 now, but it just depends on the day really. But wish me the best of luck on my goal toward 180lbs of mass before schools out! Just waiting for baseball since its a lot easier to gain weight! Let the Journey Begin!!!

ReFuse2Lose
11-17-2008, 09:30 PM
LEGS
Squats:
135 x 10
185 x 8
205 x 6

Front Squats:
135x5
135x5
155x5
(First time doing these, just experimented with them really, really like the burn in the quads, and the lower back, i guess i didnt know it hit my back)

Lunges:
30's x 12
30's x 12

Overall a short workout, 20minutes, only went because my girlfriend was working out, so i went in there after basketball practice. Was pretty tired from lots of running, but glad i got a light day of legs in really.

Nutrition: Clean, Good as usual, 3 protein shakes today

Sleep: 8 Hrs.

Supplements: Nitrean Protein, Multi-Vitamin. NEED TO GET FISH OIL!!! And Should i take a pre workout substance?? Such as Purple Wrath, because i have some, and also i was wondering if i should take creatine too?? I have some generic Creatine Mono i can easy mix with my post workout shake! Thoughts?

Overall: Good day except with bballs first week of practice over, my shin splints are starting to come in. Iced them for over and hour and a half today and loaded up on pain killers. But by the end of practice they felt good, and ironically i worked out my legs the same day =]

ReFuse2Lose
11-17-2008, 09:54 PM
Day 1- Chest/Triceps
Day 2- Shoulders
Day 3- Legs
Day 4- Bicep/Back

Sorry messed up my routine :(

ReFuse2Lose
11-18-2008, 06:27 PM
Bicep & Back
Barbell Row:
115x8
125x8
130x8
135x6

Seated Cable Rows(Dropset):
80x8
80x8
70x8
60x8
50x8

T-Bar Row:
70x10
80x6

Lat Pulldown:
80x10
100x6

Barbell Curl:
65x8
70x6
70x6

DB Twist Curl:
30x8
30x8

Notes: Couldn't do deadlifts because i got shin splints so it kind of sucked. Diet was clean, 3 shakes today. Little low on calories; roughly 2600. All around good hard workout, shortended time between sets and felt a good burn.

ReFuse2Lose
11-19-2008, 12:17 PM
Chest & Triceps
Decline Close Grip Bench:
115x10
135x6
140x6

(Superset) w/ Incline DB:
40x8
40x8
40x5(Negatives)

Bench Press(Smith Machine):
140x6
145x6
150x4

Overhead Triceps Extensions:
45x8
45x8

Dips:
BWx6
BWx6

Notes: Good breakfast, worked out early in the morning, which is new to me. At quiznos on the side hand, only unhealthy choice today. Workout time was roughly 30minutes, was in a hurry, but still none the less a very intense workout.

Herandi
11-21-2008, 06:51 AM
keep it up man, remember to keep calories high to give you energy in the gym!

ReFuse2Lose
11-21-2008, 01:09 PM
keep it up man, remember to keep calories high to give you energy in the gym!
Thanks man, keeping it up around 3000-3300 roughly, especially with basketball and all! But a fott injury has side-lined me, and my leg days for a week or 2 :(

ReFuse2Lose
11-21-2008, 01:09 PM
Shoulders & ABS
Tri-Set

DB Lateral Raises/Cable Front Raises/Machine Shoulder Press:
25x8/30x8/100x8
25x8/30x8/100x8
25x8/30x8/100x8

Superset

DB Shrugs/BTB BB Shrugs:
65x10/155x10
70x10/175x8
70x10/175x8

Dropset

Seated Military DB:
40x8
35x8
25x8

ABS

Hanging Knee Raise: 2x10
Hypers: 2x12(BW+25)
Side Bend on Hyper Machine: 2x10
Decline Sit-ups(BW+25): 2x15
Hanging Leg Raises: 3x10

NOTES: Took purple wrath pre-workout and the Beta-Alanine made my skin burn! Had good energy though and was a pretty good workout, a little longer then usual. Took about 40 minutes, with the Abs. Little low on calories and ran out of protein so im going to get some tomorrow hopefully! :(
Need to have some chickens/milk/Cottage cheese later on in the day!

ReFuse2Lose
11-23-2008, 07:17 PM
Tri-Set
1 Arm DB Row/T-Bar Row Rack/CG PullDowns:
55x10/70x10/90x10
60x10/70x10/100x8
65x8/85x6/110x8

Superset

Bent Row Reverse Grip/Stiff Arm PullDowns:
115x8/30x8
125x8/30x8


Dropset
Lat PullDowns:
100x8
90x8(Reverse Grip)
80x8
70x8(Reverse Grip)

ReFuse2Lose
11-26-2008, 09:40 PM
Chest & Tri's

Bench Press:
100x12
125x10
135x8
145x6
155x4
160x3

DB Bench(Negatives):

30x12
30x12

Tricep Dips:
BW+45x12
BW+45x12

Overhead Tricep Extensions:
40x8
40x8

Tricep Kickbacks:
30x10
30x10

Close Grip Bench(did these at the end for some reason so i was weak)
100x5
115x5
120x5


NOTES: Good workout today for the most part. I was pumped all day to bench it seemed like it had been forever. Tried a couple of new things today, but i did forget the clse grip bench press and did it last, so my stats were ****!! But overall a good workout, and i had to take a myoplex post workout, since my Nitrean hasnt came in yet. Calories were roughly 2900 today, but lower on carbs. Gonna start cycling them, but a good day none the less!!

ReFuse2Lose
11-28-2008, 12:53 PM
Shoulders/Biceps/Abs
DB Lateral Raises/Front Raises:
20x10/20x10
20x10/20x10

Cable Front Raises/One Arm Cable Laterals:
50x10/30x6
50x10/30x6

DB Military(Dropset):
45x8
40x8
35x8
30x8

Smith Machine Upright Rows WG(New):
85x10
95x10
95x10

Chins:
BWx6
BWx6
BWx6

Cable Preacher Curls:
80x10
90x8
100x5

Preacher Curls(new to these, and a bad start):
60x6(weight was sliding everywhere)
65x6

DB Hammer Curl:
35x10
35x8

Abs:
Decline Crunches:
BW+35x15
BW+35x15
BW+35x15

Hanging Leg Raises:
BWx12
BWx12
BWx12

Double Crunch:
BWx20
BWx20
BWx20

Notes: Awesome day at the gym except for the preacher curls lmao i felt like an idiot. Did a few new things and i like them. I use cables/smith machine because my rotators cuffs are very fragile and get sore very easily. Took some Vitamin C pills(1000MG in morning, and Glutamine pre/post workout(9000MG) plus some cheap creatine mono. Got the stuff from wal-mart, but my Nitrean Protein/Fish Oil from ALN still hasnt came in X(

ReFuse2Lose
11-29-2008, 02:30 PM
Back

SLDL:
115x12
135x10
155x8

Lat Pulldowns:
90x10
100x10
110x8

Reverse Pulldowns:
90x8
100x8

Cable Rows:(Dropset)
90x6
80x6
70x6
60x6

Bent Rows:
125x6
125x4


Notes: Short workout had amazing pump at the beginning while doing pulldowns. ****ing protein still hasnt came in some im eating lots of extra regular food. God damn ALN.

ReFuse2Lose
12-01-2008, 10:29 AM
Chest - Power

Bench Press:

Barx12
140x5
145x5
150x5
155x3
145x5

Incline Press:

120x6
130x4
135x4

Decline DB Press:

40x8(Oops)
45x6
50x6

Dips

BWx6
BWx6

DONE

Note: Good workout but the Mypolex tasted like **** after. It was warm and upset my stomach now i feel like **** but a good workout. My bench is slowly going up :)

ReFuse2Lose
12-03-2008, 01:32 PM
Shoulders & Tricep(Hypertrophy)
Military Press

85x10
95x6
95x6

Rear Delt DB Flys

25x10
25x10
25x10

Overhead Tricep Extensions

40x10
50x8
50x6

Tricep Pushdowns

35x10
40x6
40x6

Did one set of 40x8 DB Military and then ran out of time.

Notes:We lift in PE now and i ****ing hate it. Stupid girls take all the machines and dont do ****, and everyone is in their doing curls..go figure right? Overall an ok workout, but i hate low volume, especailly on my hypertrophy days >.<

Supplements: WHEY, Multi-Vitamin, Fish Oil, Vitamin C-500mg

DONE

ReFuse2Lose
12-07-2008, 09:00 PM
Shoulders & Delts
Superset

DB Front Raises w/ Bent Lateral Delt Raises

20x10/20x10
20x10/20x10
20x10/20x10 (Usually use 25's but they only had one)

Leaning Lateral Raises

25x8
25x8

Superset

Military DB w/ Shrug Bar

40x6/110x15
40x6/130x15

DONE.

Notes: Back was really sore and think i might be getting sick my stomach is hurting but not the best workout, but felt like hitting the gym, was only 20 minute workout though

Supplements: WHEY, Multi-Vitamin, Fish Oil, Vitamin C(500Mg)

ReFuse2Lose
12-08-2008, 10:40 AM
Back & Bicep

BB Curl

75x4
75x4
75x4

Incline DB Curl(strict form)

25x8
25x8
25x8

Concentration Curl(strict form)

25x10
25x10

One Arm Smith Row

95x8
95x8

DB Row

50x8
50x8

Lat Pulldowns(Alternating)

85x12
100x10

Pullup

BWx6
BWx6

DONE.

Notes: A little more high volume then usual but was trying a few new things with biceps and did some new exercises today but i think im gonna take a couple days off im not feeling so good stomach is hurting and felt like **** at the gym.

Supplements: WHEY, Multi-Vitamin, Fish Oil, Vitamin C(500Mg)

Diet: Clean

Sleep: 8 Hours