PDA

View Full Version : Chad's Mass Journal for the 150lber's



chadafur
12-21-2009, 05:48 PM
Whats up decided Id start a log to help myself with motivation and attention to progress.

Im 22 5'8" starting at about 148lbs, powerlifted through high school with great results and got lazy after graduating and lifted on and off with no consistency or determination over the past 3 years...

I'm still strong and Im still trying to get some of my core numbers back to normal with a main focus being on legs.

My goals are to gain around 25lbs by the middle of spring sometime

Here are some pics to start with

chadafur
12-21-2009, 05:56 PM
12/19/09 Chest and Back

Barbell Bench Press

1x10 (135lbs)
1x5 (185lbs)
2x5 (225lbs)
2x4 (225lbs)

Incline DB Press

1x10 (50's)
3x8 (60's)

Rack Pulls

1x5 (185lbs)
5x5 (205lbs)

Bent Over Barbell Row

1x10 (95lbs)
3x8 (135lbs)

Cable Crossover

1x15 (32.5lbs)
2x8 (42.5lbs)

Cables supersetted with Rear Delt Raises

3x8 (20's)

chadafur
12-21-2009, 06:01 PM
12/20/09 Legs and Triceps

Barbell Squat

1x8 (135lbs)
1x5 (165lbs)
1x5 (185lbs)
3x5 (225lbs)
2x4 (225lbs)

Barbell Skull Crushers started them but decided not to use as my core set

1x8 (65lbs)
1x5 (95lbs)

Close Grip Barbell Press

1x5 (135lbs)
3x8 (185lbs)
1x7 (185lbs)
1x6 (185lbs)

Leg extensions

3x10 (105lbs)

Supersetted with DB Skullcrushers

3x8 (25's)

Coke
12-21-2009, 09:44 PM
Nice, hard physique...good luck with your goals man.

chadafur
12-22-2009, 10:47 PM
Thanks coke, just trying to get everything back where it was.. Makes you reflect on wasted time for sure

12/22/09 Shoulders and Back

Standing OH Press

1x5 (95lbs)
1x4 (115lbs)
3x5 (105lbs)
1x6 (95lbs)

Wide Grip Pullups

1x15
1x13
1x8
2x7

DB Lateral Raises

1x10 (20's)
3x8 (20's)

Close Grip Palms Facing Chin Ups - Didn't actually want to but everything else was in use

1x10
2x8

Seated Calf Raises

1x15 (130lbs)
2x13 (130lbs)

chadafur
12-26-2009, 08:04 PM
well I was supposed to work out on Christmas Day but I missed it... I had time to go so its really no excuse

12/26/09 Legs and Biceps

Squats

1x10 (135lbs)
1x5 (165lbs)
1x5 (205lbs)
5x5 (235lbs) Up 10lbs from last week almost back to my original weight

Barbell Curls

1x8 (75lbs)
1x4 (95lbs)
2x5 (85lbs)
1x4 (85lbs) Left bicep had alot of discomfort tried to keep weight up without too much pain

DB Lunges

4x10 (40's) 5 for each leg

DB Preacher Hammer Curls

1x8 (25's)
1x8 (30's)
1x7 (35's) straight to 1x4 (30's)

All in all had a great workout, squats are goin up fairly quickly could have gotten several sets with 245...

Bodyweight is up also at around 152lbs about 4 pounds up from a week and a half but i think its just me getting over being sick and getting some of my fluids and normal diet back

cphafner
12-26-2009, 08:11 PM
looking solid. good luck with your goals.

chadafur
12-26-2009, 08:18 PM
anybody have a guess on bf%? Im getting a little layer of fat over my stomach and on my sides

chadafur
12-27-2009, 05:17 PM
12/27/09

Intended to be chest and back but I was really wore out after chest and decided to do back on my off day tomorrow

Barbell Bench

1x10 (135lbs)
1x5 (185lbs)
1x5 (205lbs)
3x5 (230lbs)
1x4 (230lbs)

DB Incline Press

1x10 (50's)
2x8 (65's)
2x7 (65's)

DB Flyes

3x8 (35's)

Felt great chest is almost back where it was just a few more weeks hopefully..

Coke
12-27-2009, 05:20 PM
Fine session with the legs and biceps bro.

chadafur
12-30-2009, 01:14 AM
Thanks coke... I just looked at your log and noticed its over 400 pages long... That is several years huh?

12/29/09 Back

Rack Pulls

1x10(135lbs)
1x5 (185lbs)
1x5 (225lbs)
3x5 (275lbs)

T-Bar Rows

2x8 (130lbs)

Wide Grip Pullups

1x10
1x8
1x7

V-bar Rows Superset with Close Grip Palms Facing Pullups

3x8 (120lbs) -- 3x5 pulllups

DB Rear Delt Raise

3x8 (20lbs)

Coke
12-30-2009, 06:44 AM
Thanks coke... I just looked at your log and noticed its over 400 pages long... That is several years huh?


It will be 7 years in June that I've had my journal here.

You pulled off a well rounded back day man.

chadafur
01-03-2010, 06:08 PM
took a few days off due to family being in from out of state, and i feel mad at myself but i dont think it will hurt my progress too much... JUST NEED TO EAT MORE

Here is my workout from yesterday

1/2/2010 Legs

Barbell Squat

1x10 (135lbs)
1x5 (185lbs)
1x5 (205lbs)
1x3 (225lbs)
3x5 (245lbs) PR up ten pounds since last week again still felt good
1x15 (185lbs)

Tried a 20 rep squat for the first time and just threw 185 on there could have maybe got two more but I felt like I might passout

Leg extensions

3x10 (125lbs)

Leg Press Calf Raises

3x15 (130lbs)

Didn't do too much volume tonight but the 15 rep squat took so much out of me that I had to ease up a bit..

chadafur
01-03-2010, 06:10 PM
I'm also wanting to hear anyone's criticism, I know alot of people here have it...

Coke
01-04-2010, 09:23 AM
I'm also wanting to hear anyone's criticism, I know alot of people here have it...

Not seeing you do direct work for the traps and hams, add some shrugs in and stiff leg deads, lying leg curls, etc.

chadafur
01-06-2010, 02:06 AM
yeah your right... I try to focus my traps on rack pulls and get it at the top of the lift. Hamstrings do need to have a little more focus... Lunges hit them pretty good last week but stiff leg dl's sound like a good idea

1/5/2010 Arms and Shoulders

Worked out with a friend from out of state and just went with his routine for the day

Wide Grip EZ Bar Preachers

1x10 (65lbs)
10x7 (85lbs)

Incline DB Curls

2x7 (25's)

Seated OHP

1x8 (135lbs)
1x6 (145lbs)
1x4 (155lbs)
1x2 (175lbs)
1x1 (195lbs)

EZ Bar Skullcrushers <---> Seated Lateral Raises

1x8 (85lbs) 3x8 (20's)
1x8 (75lbs)
1x7 (80lbs)

EZ Bar Close Grip Press <---> Alternating Front Raises

1x8 (155lbs) 3x10per arm (15's)
1x7 (155lbs)
1x6 (155lbs)

Barbell Shrugs <---> Straight Bar Pressdown

1x15 (225lbs) 3x10 (60lbs)
1x10 (225lbs)
1x8 (225lbs) no straps

Coke
01-06-2010, 09:11 AM
GMs take care of the hams too, but only if you use a wide stance.

Liking the shoulders and arms workout dude.

chadafur
01-11-2010, 06:22 PM
Haven't updated in a few days even though I went to the gym...

Saturday 1/9/10 Chest

I shouldn't have went so heavy on the shoulders the other night bc I have a nagging condition with my rotator cuff that is most likely a small tear.. It really affected my workout today and I had to pretty much call the session off.

Barbell Bench Press

1x10 (135lbs)
1x6 (185lbs)
1x6 (215lbs)
1x5 (245lbs)
1x4 (245lbs)
1x8 (205lbs)

Incline Db

1x6 (65's)

This is where I felt like I was risking more injury by continuing so I finished with

DB Flyes

3x10 (40's)

Really mad at myself for agitating my shoulder again and it was bc of goin heavy with a spotter

chadafur
01-11-2010, 06:30 PM
And this is for today's workout now

Shoulder is starting to feel better only feel it in certain angles of motion

Monday 1/11/10 Back

Bent Over Barbell Rows

1x10 (95lbs)
1x10 (135lbs)
3x8 (155lbs)

T-bar Rows

3x8 (140lbs)

Wide Grip Pullups

1x10
1x9
1x7

V-bar Rows ----------------> Close Grip Palms Facing Pullups

3x8 (120lbs) ---------------- 3x5

DB Rear Delt Raises

3x8 (25's)

Workout was good took me right around 50 min to complete and my weight is up to 152.5lbs..

The 19th will be one month from starting this journal and Im shooting for 154... 6lbs up for the month

Coke
01-12-2010, 01:10 AM
Glad to hear the shoulder is clearing up, way to be stepping to it regardless.

chadafur
01-13-2010, 01:14 AM
Appreciate the support...

Did chest today bc of my ended session earlier this week and I did skip one leg workout to get my days back in order. It is my next workout and I'm ready to tear it up.

1/13/10 Chest

DB Bench Press

1x10 (35's)
1x8 (50's)
1x8 (90's)
1x7 (90's)
1x7 (85's)

DB Incline Press

1x7 (70's)
2x8 (60's)

Cable Crossover <------> Deep DB Flyes

1x10 (85lbs) ------------ 1x7 (40's)
2x8 (85lbs) ------------- 2x8 (35's)

Pushup Burnout

1x20
1x15 + 5

chadafur
01-25-2010, 12:21 AM
Well I haven't updated in a little over a week bc I hurt my head doing squats and had to take a ct scan on my head... I had a headache for 4 days straight and it came back when I went to the gym a few days later, but today I made it through without having any pain so its back to the daily grind hopefully

Going to deload a bit and I have lost a few pounds and strength.. My goal was to be 154 by the 19th and I made 153.5, but after a week off im down to 152 so im looking for 156 by Feb 25

1/24/10 Upper Body Power Scheme

Barbell Bench

1x15 (135lbs)
1x5 (185lbs)
1x5 (205lbs)
2x5 (225lbs)
1x4 (225lbs)
1x5 (205lbs)
1x4 (205lbs)

Barbell Bent Over Row

1x8 (95lbs)
1x5 (135lbs)
5x5 (155lbs)

DB Seated Military Press

1x8 (35's)
4x5 (55's)
1x4 (55's)

DB Shrugs

2x20 (70's)
1x15 (70's)

Used a stopwatch today and took 1.5 min rest in between sets... Going to continue timing to manage my rest times..

Ate almost 4k calories today and tomorrow is my first leg day since my incident so we'll see how it goes

Coke
01-25-2010, 07:15 AM
Used a stopwatch today and took 1.5 min rest in between sets... Going to continue timing to manage my rest times.

Not a bad deal man. Glad to see you resume things this way, a pound here and there will all add up and become real obvious over a time.