PDA

View Full Version : No bulk, No hulk



powderdog
09-22-2009, 02:46 AM
Hi all!

This is my breif story!

Started to work out 16 weeks ago, to lose fat, I have lost 49 Ibs in those 16 weeks, and its now time to start to add some mass.

My goal is to add some mass, about 185ibs at 7%bf.

So, I need to gain 25 ibs of lean mass, so I will keep this journal for at least 3 years.

I hope to inspire some people, but I keep this journal mostly to see how im doing.

Fell free to leave me some input on my progress/lack of progress, or please tell me if you think im training wrong, im new to this, so the odds that I will do something wrong is quite high.

powderdog
09-22-2009, 02:47 AM
Yesterdays pass Back/biceps

Latisimus machine: 4x8@176ibs(good respons)
Cable Seated Row: 4x8@121ibs(to easy, need to put on more next time)
Deadlift: 1x10@ 120ibs, 1x10@176ibs, 3x8@242,5ibs(hurt as hell in my lowerback, not in a good way. I need to adjust my style)
Cable Pulldown wide grip: 3x8@121ibs
Cable Pulldown close grip: 1x8@121ibs
T-bar Row: 3x8@132ibs

Barbell Curl: 3x8@66ibs
Supersetad bicepscurl with EZ-barbell and dumbelss: 3x8@50.7ibs 3x8@17.6ibs
Cable biceps curls: 3x8@ 70ibs

Behind the back shrugs, smith machine: 3x8@176.37ibs(belive this was to heavy, dident feel so much due to incorect lifting I belive)
DB shrugs: 3x8@49.604ibs

Overall a good pass, was exhausted when I got home.

Coke
09-22-2009, 12:26 PM
...Started to work out 16 weeks ago, to lose fat, I have lost 49 Ibs in those 16 weeks, and its now time to start to add some mass..

Outstanding progress so far, no doubt you'll pack on muscle along the way and become an inspiration to many.

powderdog
09-22-2009, 03:44 PM
Outstanding progress so far, no doubt you'll pack on muscle along the way and become an inspiration to many.

Thanks man! Im sure hope so!

Todays pass: Chest/biceps

Bench press: 4x9@110.23ibs
Pecflyes: 3x9@99.208ibs
Benchpress machine: 3x9@99.208ibs
Decline DB press; 3x9@33.069ibs
Cable special: 3x9@33.069
Pushups:2x12, 1x11

Pushdowns: 3x11@@99.208ibs
Reverse pushdowns: 3x11@77.162ibs
French press: 4x9@39.683

Felt good today, im just so f***ing disturbed that im soooo weak in benchpress!!!

My biceps have grown 1,5cm(0,6 inch) in one week now, I like that:)

Twirl
09-22-2009, 08:58 PM
Great progress on losing the weight man, now time to put it back on =D. What kind of program are you going by?

powderdog
09-23-2009, 01:55 PM
Great progress on losing the weight man, now time to put it back on =D. What kind of program are you going by?

Thanks man!

Im using an odd routine for now. My shoulder is messed up, so I cant do any shoulders:( And I dont want bigger legs (they have always been big) now, I think my upper body is lacking compared to my legs. So legs and shoulders ar not in the routine for now.

The routine looks like this and is a 3on 1off:

Day1: Back/Biceps
Day2: Chest/Triceps
Day3: Abs

Day4: Rest

Day1: Back/Biceps
Day2: Chest/Triceps
Day3: Abs

Is this overtraining?

powderdog
09-23-2009, 02:04 PM
Jack the knife on swissball 3x10
Free weight ab machine 3x9@55.116ibs
Down on ur knees and pray: 2x10@154.32ibs
Leg-Hip Raise: 3x10
V-up: 3x10
Dumbbell 45° Side Bend: 3x9@22ibs

DGabe24
09-23-2009, 02:31 PM
You don't train legs?? If not, you need to do so. You are hindering your gains immensely by neglecting the bottom half of your body ;)

Twirl
09-23-2009, 04:53 PM
You don't train legs?? If not, you need to do so. You are hindering your gains immensely by neglecting the bottom half of your body ;)

I agree 100% with Gabe here, a majority of your test. is produced through your legs if im not mistaken. By training your full body, you will see much quicker all around results than just focusing on your upper body. If you have big legs, man im jealouse that's a gift bro. Squat, Deadlift, front squat, get your metabolism going man. Keep it up though!

powderdog
09-25-2009, 03:04 PM
You don't train legs?? If not, you need to do so. You are hindering your gains immensely by neglecting the bottom half of your body ;)


I agree 100% with Gabe here, a majority of your test. is produced through your legs if im not mistaken. By training your full body, you will see much quicker all around results than just focusing on your upper body. If you have big legs, man im jealouse that's a gift bro. Squat, Deadlift, front squat, get your metabolism going man. Keep it up though!

But i dont want to have bigger legs. They are way ahead compared to my upper body. If I train high reps, like 3x20 will they get bigger then?

Anyway, her is todays pass:

Back/Biceps

Latisimus machine: 4x9@176ibs(good respons)
Cable Seated Row: 4x9@132.28ibs
Cable Pulldown wide grip: 3x9@121ibs
Cable Pulldown close grip: 1x9@121ibs
T-bar Row: 3x9@132ibs
Backrises: 3x10@33.069ibs

Barbell Curl: 3x9@66ibs
Cable biceps curls: 3x10@70ibs
Onehand isolation cable curls: 3x10@55.116

Behind the back shrugs, smith machine: 3x9@154.32
DB shrugs: 3x9@49.604ibs

powderdog
09-26-2009, 01:13 PM
Dont know whats up with my weight, itīs insane! I have been overeating 200-300kcal/day for 12 days and gain 21 ibs. That must be fluid.

Anyway, here is todays pass:

Chest/triceps

Bench press: 4x9@110.23ibs, 1x12@88.185ibs, 1x10@88.185ibs
Pecflyes: 4x10@99.208ibs
Benchpress machine: 3x12@99.208ibs , 1x10@99.208ibs
Decline DB press; 2x12@33ibs, 1x10@33ibs
Cable special: 3x1@33ibs

Frenchpress: 4x12@39,7ibs
Pushdowns: 3x12@99ibs
Dips: 4x9
Overhead with rope: 3x10@55ibs
Super superseted reverse pushdown: 1x5@77ibs, 1x5@99ibs, 1x5@55ibs, 1x5@22ibs, 1x5@88ibs.

McLaughlin
10-02-2009, 09:09 AM
Looks good for upper body, and I can undestand not wanting such bigger legs, but I really need to echo the other two guys here when they say you'll see better overall gains if you incorporate squats into the routine. Your legs may grow a bit, but not out of proportion with your upper body. Also, if they're big already then you may not notice as much of a change right away anyway.

Either way things are looking good, whether you add squats or not your progress is amazing to me.

Kaiza
10-12-2009, 07:36 PM
Wow, I'm new here though I've often lurked around and read some journals [this is my first post lol] and I'm just wondering what you did exactly to lose the weight in such an efficient manner. You had basically no lose left over skin or anything, I'm impressed as I am currently 220 with about 23%BF and I need to fix that.

powderdog
05-21-2010, 11:27 AM
Hmm, havent been the best on uppdating my journal, time to change that now!

Im currently on a cut-again!

Last pic is were i am today:

http://i592.photobucket.com/albums/tt7/asken_xv/ryggutveckling.jpg?t=1274462628

I took your advice on start training legs and i have been squating:)
http://i592.photobucket.com/albums/tt7/asken_xv/thights.jpg?t=1274462690

Lifting stats:
Dead: 485ibs/220kg
Bench: 215ibs/97.5kg
Squat: 352ibs/160kg

Behemoth
11-29-2010, 03:15 PM
update