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Black_Curtain
11-18-2002, 01:58 PM
Heya guys, this is my third journal here @ WBB.
I must be honest, I have been slacking, and not training hard enough, not eating good enough and not sleeping good enough for the past months.
I have a goal I have set to my self, to get to a relativitly lean 80KG at 1.77M. Right now I am about 76- cloths off. If possible, I want to gain only muscle mass during my bulking period - the winter. I am gaining muscle much faster than I shed off fat.
If I keep slacking - I most likely won't gain as much as I want during this winter, so I am going dead serious about training for the whole winter.

Let me start off with some history:
When I first joined a gym, about one year ago I was 76KG, and approx. 2 CM shorter. I had a huge belly, bitch tits, and probably very high fat precentage.

First two months I went down to 68KG. I progressed during the year and regained my weight in muscle.

Right now I am at the same weight I started at, wearing the same shirts, but looking much more muscular shirt off, with about 3-4CM bigger arms, wider shoulders, and much bigger chest.
Now I wanna add some mass and move from M-L shirts to L-XL shirts.

Tings I am going to do in order to gain that weight:

* Eat like a mad horse.
* Eat cleanly.
* QUIT SMOKING :cry: :cry: (goddamn I'll try to quit for the matter of fact)
* Drink my protein shake everyday.
* Train hard in the gym - low volume, medium rep range, high poundage, set to failure

Piriorities: (Areas where I wanna add most muscle)

* Chest
* Arms
* Quads
* Back (traps mostly)

Calves and hams are ok as they are now.


Split

* Chest & Legs
* Arms
* Back & shoulders

Chest and back - 8 to 10 sets, 6 to 8 reps
Arms - 8 sets total (4 bis 4 tris), 8 to 10 reps
Shoulders - 3 sets, 6 reps
Legs- 5-6 Sets, reps ranging


Goals

-5KG of lean muscle mass
-3 CM in arms
- To press the 40KG DB for a 6
- Regain size in legs which I lost in the cutting phase
- To be rich and famous




Lateeeeee

Black_Curtain
11-18-2002, 02:04 PM
Oh and as for diet -
I am going to be eating 200G of protein each day, lots of complexed carbs, and good fats ;)

Black_Curtain
11-20-2002, 02:37 PM
Daily report:

Was too busy in history test preparations and skipped an arms session.

Diet:
Ate a small piece of cake, enourmes amount of calories, most were complexed carbs and protein (200G approx.).

Black_Curtain
11-21-2002, 11:28 AM
Session:

Arms:

Standing curls Warmupset 15 reps
Standing curls Warmupset 15 reps
Standing curls 35lbs DB 10 reps
Seated Curls 35lbs DB 7 (failure)
Standing curls 35lbs DB 6 (failure)
Preacher curls 30KG 3 (failure, ached in the forearm)

Pushdowns 135lbs 10
Pushdowns 120lbs 10
Pushdowns 120lbs 8
Tris extention 45KG 8
Tris ext. 60KG 6

To sum it up:
Pretty good session, hope I can use those 40s in some sessions.

Diet:
Pretty good. Really small piece of cake is all the plain carbs I had for today, consumed about 150g of protein.

Weight: 76.6KG shoes on

Black_Curtain
11-22-2002, 07:58 AM
Session:


*NOTES:
Added some leg work due to extra time and not having a good leg session for a few months

Wide grip chins 8 reps
Smith machine straight leg deadlifts 90 KG 6 reps
Smith machine straight leg deadlifts 90 KG 6 reps
Smith machine Squats 90KG 6 reps
Smith machine Squats 90KG 6 reps
Row grip pulldowns 14Machine Plates / 20 6 reps
Row grip pulldowns 14Machine Plates / 20 6 reps
Row grip pulldowns 14Machine Plates / 20 6 reps
Supported rows 50KG 7 reps (failure)

Shoulderpess 22.5KG DB 8 reps
Shoulderpess 22.5KG DB 8 reps
Shoulderpess 22.5KG DB 8 reps

Diet:
Pretty good until now, very high calorie intake, relativitly clean.

Black_Curtain
11-24-2002, 12:07 PM
Diet:
Awful. My rough estimation is 2000 extra calories of fat and carbs. That's what I call a cheat-$hit day.

Black_Curtain
11-24-2002, 12:14 PM
Session:

DB press warmup 10 reps
DB press 35KG DB 4 reps
DB Press 30KG DB 7 Reps
DB Press 30KG DB 6 Reps
DB Press 30KG DB 5 Reps
(All ended up in failure)

Incline DB press 27.5KG DB 3 Reps (d'oh) failed
Incline DB press 22.5KG DB 10 reps
Incline DB press 25KG DB 8 Reps
Incline DB press 25KG DB 6 Reps (failed)

Machine flyes 55KG 10 reps
Machine flyes 80KG 4 reps (failed)
Machine flyes 70KG 4 reps (failed)
Machine flyes 60KG 8 Reps

Cable flyes 50LBS per side 6 reps (failure)

Cruches +10 KG x 20 (3 sets)

Diet:
Good

Black_Curtain
11-25-2002, 01:24 PM
Sleep: Bad, bad. Cat whining under my window for like 6 hours straight. I thought I'm going nuts.

Diet: BAD BAD, I wasn't home today. Ate pizza. Lots of fat, lots of carbs, not sufficient amount of protein. Also Feeling like crap and got no apetite.

Black_Curtain
11-25-2002, 01:25 PM
Also, does anyone actually read what I write here?

Black_Curtain
11-26-2002, 08:43 AM
Session:

Standing curls warmup 10 reps
Standing curls, so so form, 40 LBS DB, 7 reps
Preacher curls, 30lbs DB, 8 reps
Preacher curls, 30lbs DB, 8 reps
Olympic bar curls, 30KG, 6 reps (my forearm aches)
Preacher curls, 25 KG, 10 reps

Close grip bench press 3" rom, 70KG, 8 reps
Close grip bench press 3" rom, 75KG, 8 reps
Close grip bench press 3" rom, 95KG, 6 reps
Cable pushdowns, superset 120-105-90-80-70lbs
Cable pushdowns, superset 120-105-90lbs

Black_Curtain
11-27-2002, 11:41 AM
Session:

Shoulderpress, 25KG DB, 8 reps
Shoulderpress, 25KG DB, 6 reps
Shoulderpress, 25KG DB, 6 reps
Smith machine shoulderpess, 18KG each side, 6 reps
Smith machine shoulderpess, 18KG each side, 6 reps

Side laterals, 25lbs DB, 10 reps
Side laterals, 25lbs DB, 8 reps

Wide grip chins, 6 reps (failed)
Wide grip chins, 6 reps (failed)
Wide grip pulldown, 11\20 machine plates, 8 reps
Very Wide grip pulldown, 11\20 machine plates, 5 reps (failed)

Upright rows, 120lbs (in cable), 8 reps
Upright rows, 120lbs (in cable), 8 reps


Diet: Really bad! I will most likely gain lots of fat with this diet. Must cut off all sugars!!!

Sleep: Ace+

Black_Curtain
11-29-2002, 07:16 AM
Diet:Bad, bad bad.
Sleeping: good as usual.

Black_Curtain
11-29-2002, 07:21 AM
session:

Incline DB press 20 KG DB 12 reps
Incline DB press 25 KG DB 10 reps
Incline DB press 60 LBS DB 7 reps
Incline DB press 60 LBS DB 7 reps
Flat DB press 60 LBS DB 8 reps
Flat DB press 65 LBS DB 7 reps
Flat DB press 65 LBS DB 7 reps

Cable flies superset 50-40-3lbs
Cable flies superset 50-40-3lbs

Flat benchpress (after like 4 months break from this excersize):
65KG x 8
65KG x 8

Flet very light but form isn't good yet.
I'll get used to the form and go to 85KG benchpress.

Black_Curtain
12-01-2002, 03:51 AM
Diet: Bad. Not enough protein, yet too much sugars.
Erggh

Songsangnim
12-01-2002, 09:33 AM
Originally posted by Black_Curtain
Also, does anyone actually read what I write here?

Yes. Hope I'm not clogging up your journal, but if you're taking all your sets to failure you may be actually overtraining. Your volume (in sets) is about double what I do. Your intensity and work ethic are amazing, but could lead you to overdoing it. How do you feel after a typical workout anyway? I'd definitely eat a lot more carbs and protein to compensate for the extra sets. Keep up the good work!

Black_Curtain
12-01-2002, 10:41 AM
Hey thank you for your post! feels good to know someone is reading what I do!

First of, I am not failing in each and every set. I'd say every other set is taken to failure.
I have been training for quite a while until now and best results were with this kind of training. Yes, I feel exhausted after every workout but I do have the opportunity to get some sleep after each and every workout (teenager, nothing much to do else than train eat and sleep).
Maybe since I am 16 and my hormonal level is higher than someone who is 30, I can make it through with more sets and same intensity and my body feels good with it.

When I'll stop progressing sizewise, weightwise and strengthwise I'll switch to abit lower volume....

Thanks you for your advice and keep reading!

Black_Curtain
12-01-2002, 10:50 AM
Session:

Cables curls, warmup set, 10 reps
Cables curls, warmup set, 10 reps
Cables curls (one hand), 40lbs , 10 reps
Cables curls (one hand), 50lbs , 8 reps
Cables curls (one hand), 50lbs , 6 reps *failed
Ez bar curls, 34 KG, 7 reps *failed
Ez bar curls, 34 KG, 6 reps *failed

Close grip benchpress (in smith), warmup, 10 reps
Close grip benchpress (in smith), 95 KG, 6 reps
Close grip benchpress (in smith), 95 KG, 6 reps
Close grip benchpress (in smith), 100 KG, 4 reps
Pushdowns, 150lbs, 6 reps
Pushdowns, 135lbs, 6 reps

Diet: Getting better! but I need a new protein powder!

Black_Curtain
12-04-2002, 12:29 PM
Tzk tzk, I missed some session here. To sum it up, they were good sessions and included me doing 50KG each side on smith machine for squats.
Diet it getting better.
I am thinking about doing an HST cycle after next week, if anyone has any thought about it, please feel free to post here.

Later.

Black_Curtain
12-05-2002, 05:27 AM
chest sessino went awful, 5 sets before i almost puked. had a virus in my stomache yesterday so it really interfered with my training.

also i weight 1kg less wtf.

Sootah
12-05-2002, 09:23 AM
Prolly water weight from being sick. Don't worry about it. My wieght will fluctuate 2 lbs during the day. Up to 4 if I really try (Have to piss like a racehorse/ just ate, full bowels, lungs just as full or air as I can get em. ;) )

Black_Curtain
12-06-2002, 08:57 AM
Now it's another KG off.
ERg.

I am trying something for the next month - really basic training. 1 set max taken to failure each session, 10 reps each set. Focusing on form rather than weight. Then, I'll see what gives me better results - this kind of training or the one I used so far.

Today's session was arms:
Standing curls, 30KG, 10 reps
Standing curls, 30KG, 10 reps
Cable one arm curl, 40lbs, 10 reps
Cable one arm curl, 40lbs, 10 reps
Machine curl, 40 KG, 10 reps
Machine curl, 50 KG, 3 reps - dropset 40KG, 4 reps

DB tri extensions, 55lbs, 10 reps
DB tri extensions, 65lbs, 10 reps
Pushdowns, 120lbs, 10 reps
Pushdowns, 120lbs, 10 reps
Tris dips, 11 reps

Diet: Not eating that well my stomache is still so-so , and I don't have my protein powder
Atleast I am not touching sugars for the moment.

Black_Curtain
12-06-2002, 09:08 AM
And thanks for the encouraging word dude I appriciate it.

Black_Curtain
12-09-2002, 02:54 PM
Diet is coming along pretty well. It's not 100% clean but I feel much better with it.


session:
Wide grip chins 10 reps
Lever machine rows 40KG 10 reps
Lever machine rows 50KG 10 reps
Lever machine rows 50KG 10 reps
Lever machine rows 50KG 10 reps
Pulldown machine rows 11 plates 10 reps
Pulldown machine rows 11 plates 8 reps
Pulldowns (wide grip) 11 plates 10 reps
Pulldowns (wide grip) 11 plates 7 reps *failed

2 Plates a side smith machine squats 10 reps
2 Plates a side smith machine deep squats (slow) 8 reps

Side laterals (in cable) 20lbs 10 reps
Side laterals (in cable) 20lbs 10 reps
DB shoulder press 25KG DB 10 reps

Black_Curtain
12-13-2002, 02:26 PM
Ok I forgot my journal and missed some session: basicly I managed to do a 6 of 35KG DB on DB press, and 2 sets of 8 of 60lbs DB press on incline bp.

Now I'll attach some photos:

Black_Curtain
12-13-2002, 02:26 PM
1

Black_Curtain
12-13-2002, 02:27 PM
2

Black_Curtain
12-15-2002, 01:53 PM
Session:

Seated curls 35's DB 10 reps
Seated curls 35's DB 10 reps
Standing hammers 40's DB 6 reps
Standing curls 40s-35s-30s superset
Machine preachers 45KG 8 reps
Machine preachers 40KG 5 reps

Two arms tri ext. 65LBS 10 reps
Two arms tri ext. 65LBS 10 reps
Smith machine close grip short rom 2 plates each side 6 reps
Smith machine close grip short rom 2 plates each side 6 reps
DB kickbacks 20s 10 reps
Db kickbacks 25s 10 reps

Calf raise 50KG 15 reps
Calf raise 50KG 35 reps
Calf raise 50 KG 20 Reps

Forearm curl 25's 10 reps
Forearm curl 25's 10 reps

Songsangnim
12-16-2002, 08:12 AM
Those look like pretty fair-sized guns. Looking at your journal, I was about to say you may be overtraining them, but after seeing those pics, the amount of work you do for them seems about right. If I could have looked like that at sixteen, I'd probably be a lot further now than I am today. Are you doing HST yet? If I were you, I'd wait until I stopped progressing on my current routine and then give HST a try. I'm a firm advocate of "if it ain't broke, don't fix it." :cool:

Black_Curtain
12-16-2002, 10:22 AM
Thank you for your comment extremeanabolic!
I am in the same state of mind as you - I am still progressing when keeping a good diet, so HST shall wait until I am not gaining anymore weight!

About the guns - considering my small frame they are somehow ok but put into consideration that they are a tad less than 15" :(

As for overtraining - I might be avoiding it by sleeping and eating so frequent. I eat like a damn horse large amount of protein and sleep every noon and every night a fair amount of hours :)

Black_Curtain
12-17-2002, 12:42 PM
Session:

(all done in smith machine)
Squats 1 plate each side, 10 reps
Squats 1 plate each side, 10 reps
Squats 2 plate each side, 10 reps
Squats 55KG each side, 8 reps
Squats 55KG each side, 8 reps
(Might be going for 3plates next week! weehe)

Pullups 8 reps
(rows done in pullymachine)
Rows 120lbs 10 reps
Rows 135lbs 8 reps
rows 150lbs 6 reps

Lever machine rows 50 kg, 7 reps
Lever machine rows 50 kg, 6 reps


I keep the diet pretty good imho, but i gotta get the protein shake alraedy!

Black_Curtain
12-18-2002, 02:26 PM
Session:

Incline bench press, 25KG DB, 10 reps
Incline bench press, 25KG DB, 10 reps
Incline bench press, 25KG DB, 9 reps
Incline bench press, 25KG DB, 8 reps

Dips, nonweighted, 10 reps
Dips, nonweighted, 9 reps (shameful i know my shoulder aches)

Cable flyes, 60-50-40-30lbs drop set

Diet is still good and I am gaining pretty slowly. Might be not enough protein coz I'm still short in money and have no protein shake.

Black_Curtain
12-21-2002, 03:04 AM
Yesterday's night diet was awful. About 1\3 of a vodka bottle and 400ml of very sweet juice. Also some choclate.
Oh well that's what I call a cheat day.

I bought a protein powder by a company named muscle engineered - does anyone knows this brand? to be honest, it is REALLY sweet, and feels like there's lots of sugar in it (even though it should contain 16G of protein and 1g of carbs per serving). I really don't know what to do and feel I may have feel into a fraud.

I am taking a few days off now and getting back to a new routine afterwards. I'm thinking about a new split-

Abs, Chest, biceps - Back, triceps - Leg, shoulder, traps
If someone feel like building the routine for me (with putting focus on chest area which means the most to me) - please feel free to post.

Current weight is about 78KG more or less. Still have 3KG to go.
I might incoparte cardio into my routine to gain super-clean mass since I feel fat for some extent.

Black_Curtain
12-24-2002, 07:53 AM
I have lost weight again due to illness (something in my stomache). I'm gonna do a chest-bicep session today. Hopefuly everything will go good.

Black_Curtain
12-24-2002, 12:30 PM
I have lost about 1 KG. Workout was awful, don't feel like writing it.

On another note: diet has been pretty much clean for a long time! high 5! :O

Songsangnim
12-29-2002, 01:55 AM
Don't sweat it, everyone has terrible workouts from time to time. Treat it as a learning experience (i.e. what went wrong, lack of sleep, inadequate diet, work-related stress...and then make sure to avoid the negative cause next time):cool:

Black_Curtain
12-29-2002, 02:41 PM
Well, dude, it's sorta all the things together. I'm in a lot of stress, my diet is clean but doesnt contain enough calories - atleast I sleep my usuall 11 hours!

Ok, I have not updated my journal this week due to lack of time.
I had two so so sessions and just had a chest-bicep:

Chest DB press, 65 LBS, 12 reps - perfect form
Chest DB press, 65 LBS, 8 reps - perfect form
Chest DB press, 65 LBS, 6 reps - perfect form

Incline DB press, 60 lbs, 8 reps
Incline DB press, 60 lbs, 4 reps
Incline DB press, 60 lbs, 6 reps

Preacher BB curls, 11.5KG each side, 10 reps
Preacher BB curls, 5KG each side, 10 reps
Preacher BB curls, 12.5 KG each side, 5 reps
Standing cable curls, 105lbs, 8 reps
Standing cable curls, 90lbs, 10 reps
Standing cable curls, 105x5 + 70x6 LBS

I'm down to a kinda steady 78KG. 3KG away from my goal!

Black_Curtain
01-01-2003, 02:48 PM
[u]Session[u]:

BTN Pulldown - 90 lbs, 10 reps
BTN Pulldown - 105 lbs, 10 reps
BTN Pulldown - 130 lbs, 10 reps
BTN Pulldown - 145 lbs, 8 reps
Pulldown machine rows - 105 lbs, 10 reps
Pulldown machine rows - 120 lbs, 8 reps
Pulldown machine rows - 135 lbs, 8 reps
Pulldown machine rows - 150 lbs, 6 reps
Supported rows machine - 45KG, 8 reps
Supported rows machine - 48KG, 6 reps
Upright rows, 120 lbs, 10 reps
Upright rows, 120 lbs, 10 reps

Pushdowns, 120 lbs
Pushdowns, 120 lbs
Pushdowns, 135 lbs
Pushdowns, 150 lbs
Pushdowns, 135 lbs
Pushdowns, 120 lbs

Diet: pretty much ok!

Black_Curtain
01-04-2003, 07:45 AM
DB shoulder press, 20KG DB, 10 reps
DB shoulder press, 22.5KG DB, 10 reps
DB shoulder press, 25KG DB, 10 reps
BTN smith machine press, 1 plate each side, 10 reps
BTN smith machine press, 1 plate each side, 10 reps
BTN smith machine press, 1 plate each side, 10 reps
BTN smith machine press, 1 plate each side, 10 reps

Squats, perfect form, below 90, 50KG each side, on smith:
10 reps
10 reps
8 reps
6 reps

Lunges, full stack on machine
4 sets

Weighted at 78KG again. This week I'm gonna up my calorie intake coz I need that 79KG on that scale already.

Your name here
01-04-2003, 03:10 PM
What sort of Tricep extensions are you doing? 55lbs is wow strong.

Black_Curtain
01-09-2003, 09:47 AM
Dang 79 KG!
Nothing special about my training, diet is crap but more calorieful :)

As for tricep extensions - I'm doing them with both hands... behind the head until the DB is just just below my upper traps. I can actually handle much more weight in this exercise.

Black_Curtain
01-11-2003, 01:53 PM
Today was light chest and bis training:

Incline DB press, 25 KG DB, 10 reps
Incline DB press, 25 KG DB, 10 reps
Incline DB press, 25 KG DB, 10 reps
Incline DB press, 25 KG DB, 10 reps
Incline DB press, 25 KG DB, 10 reps

Smith machine bench press, 26KG each side, 10 reps
Smith machine bench press, 26KG each side, 8 reps

Cross overs, 30lbs, 10 reps
Cross overs, 40lbs, 10 reps
Cross overs, 50lbs, 6 reps
Cross overs, 50lbs, 6 reps
Cross overs, 50lbs, 6 reps

Preacher curls, 20KG, 10 reps
Preacher curls, 30KG, 10 reps
Preacher curls, 30KG, 10 reps
Preacher curls, 40KG, 4 reps

diet is pretty much ****ty but i get enuogh protein so it's Owrite. I'd get my diet cleaner as soon as I hit 80KG (hopefuly next week or the week after it).

Black_Curtain
01-19-2003, 02:34 PM
cheers