PDA

View Full Version : Getting Huge



thetopdog
04-23-2003, 07:27 PM
I've made a few posts here and there, but most of you don't know who I am, so I think a brief introduction is in order. I'm a 19 year old college freshman. I've always wanted to get big, but I was never serious enough to do anything about it (plus I used to believe that lifting heavy stunted your growth). I figured that college would be the perfect time to start since I have unlimited free access to a nice gym and I get 3 all you can eat meals a day (I sneak in occasionally so I can eat more than 3 meals;) ).

The first semester was basically spent adjusting to the college workload. I only started seriously working out at the beginning of February. Since I had only worked out about 10 times in my entire life before February, I have been making some great gains. My max bench has gone from a terrible 115:( to a much better 205 in under 3 months. All my other lifts have went up drastically as well. I weighed ~160lbs back in September, and today I weighed in at 187lbs.

I've always had a skinny, somewhat muscular build, so my main goal is just putting on as much muscle as possible. I've been trying to eat as much as possible, but it's not always easy with school, and the food tates like ****. I manage to eat a decent amount most days, and I've been taking N-Large2 twice a day. Those extra 104g's of protein and 1200 caloires REALLY help. I took creatine in February and March, and I've been taking a break from creatine in April since I heard that it's good to cycle (can anybody confrim this?). I'm also taking Glutamine and a multivitamin

I think that's enough of an introduction, here's what my workout looked like today (chest and biceps)

Weight-187lbs (I'm 5'10")

Flat BB Bench-165*6, 165*6, 170*6
DB Flys-45*8, 50*12, 55*5
DB Curls-35*6, 40*5, 35*6
Preacher Curls-EZ Curl Bar (I'm not sure how much it weighs) +40*8, *8, *6
Chest Press Machine-185*10, 200*5, 185*5
Wrist Curls-25*20, 25*10

I would appreciate any feedback, comments, questions, etc. Thanks in advance, I think that this journal will be a big aid in helping me reach my goals

GhettoSmurf
04-23-2003, 07:38 PM
awsome job man! good luck with the journal.

i know how hard it is to eat enough "good" foods while in school, but if you want it bad enough, im sure you can find ways to make it happen! :D

thetopdog
04-23-2003, 07:42 PM
Originally posted by GhettoSmurf
awsome job man! good luck with the journal.

i know how hard it is to eat enough "good" foods while in school, but if you want it bad enough, im sure you can find ways to make it happen! :D

I've basicaly just been trying to eat anything I can get my hands on. I have a really fast metabolism, and I find that I need to get a lot of caloires if I want to gain. I have no idea what my bodyfat was when I started bulking, but I got it checked about a week ago, and it was 12.36%, which isn't amazing, but isn't bad considering all the weight I've put on in such a short period of time

wibble
04-23-2003, 07:43 PM
Hey man, welcome to journal land! Way to go on the progress so far, and the weight gain! Keep up the good work! :thumbup:

Oh and btw, the EZ bar is probably somewhere between 20-30lbs. The one at my gym is 22.5lbs.

thetopdog
04-23-2003, 07:47 PM
Thanks for the welcome, if anybody sees anything that I could change as far as my routine is concnerned, please let me know. I'm a begninner, and I have a lot to learn

wibble
04-23-2003, 07:54 PM
Never hurts to learn new things. Whats your current split look like?

GhettoSmurf
04-23-2003, 08:01 PM
you could take out the chest press machine, and put in a couple sets of inclined or declined DB/BB presses

thetopdog
04-23-2003, 08:35 PM
This is what my routine looked like last week. I'm in the process of chaning some things. I'm basically cutting and pasting this from another thread I made


Originally posted by thetopdog in another thread

I made this routine based on things that I've learned on this site, as well as recommendations from a personal trainer (I paid for a few sessions when I was starting to work out, because I wanted to learn proper form before I started lifting heavy) I know that there are no squats or deadlifts but that is because I'm not confident that I know how to do these exercises with the proper form yet. I know form is the most important thing, and it has taken me a long time to be confident that I am doing the following exercises with good form. I intend to go to a personal training session very soon in order to be confident enough in my form to start WBB1, but for now this is what my routine looks like (the weights and reps are from the last day I did these exercises, some of them are estimated, 6 reps really means somewhere between 6-8)


Day 1-Chest, Bis, Tris
BB Bench Press 160*6, 165*6, 170*4
DB Flys 45*6, 50*5, 45*6
Chest Press (Machine) 185*6, 185*6, 185*6
Skull Crushers 65*8, 65*8, 65*6
DB Curls 35*6, 35*6, 35*6
Hammer Curls 35*12
Preacher Curls 20 (I add 20lbs to an EZ curl bar)*6, 20*6, 20*6
Cable Tricep Pushdowns 140?*6, 140?*6, 140*6?

Day 2-Back
Chin Ups BW*6, BW *5, BW *4
Lat Pulldowns 130*6, 140*6, 130*6
Cable Low Row 150*6, 150*6, 150*6
Row (Machine) 162.5*6, 162.5*6, 162.5*6
Super Pullover (Machine) 200*6, 210*6, 210*6
Dips BW*8, BW*8, BW*5

Day 3-Legs
45 Degree Squat 180*6, 230*6, 230*6
Seated Calf Raises 110*6, 130*6, 130*6
Leg Extension (Machine) 140*6, 150*6, 160*6
Leg Curls (Machine) 130*8, 140*6, 140*6
Leg Press (Machine) 320*6, 340*6

Day 4-Shoulders and Forearms
DB Millitary Press 25*6, 25*6, 25*5
Shoulder Press (Machine) 120*6, 110*6, 90*6
Shrugs 70*6, 70*6, 70*6
Wrist Curls-25*15, 25*15, 25*10
Plate Loaded Grip Machine 55*10, 55*8, 55*6

I usually have one or two rest days to break this up, the rest days usually change depending on the amount of schoolwork I have to deal with. I know that I need to add in abs somewhere, but I'm not sure which day.

thetopdog
04-23-2003, 08:36 PM
Originally posted by GhettoSmurf
you could take out the chest press machine, and put in a couple sets of inclined or declined DB/BB presses

Thanks for the advice. I think I will try DB incline presses, I used to BB incline but it started to hurt my shoulder so I stopped. Would doing incline be a big advantage over doing decline?

thetopdog
04-25-2003, 04:10 PM
Yesterday I took the day off because I had an exam I hadn't studied for, and I had to work at night.

Today my routine looked like this:
Chin Ups-BW *8, 5, 3
Lat Pulldowns-140*10, 140*8, 150*6
Cable Low Row-150*8, 160*8, 170*6
Skullcrushers-70*6, 70*6, 70*3
Dips-BW*5, BW*6, BW*5 (these were tough to do right after the skullcrushers)
Row Machine-162.5*8, 162.5*8, 175*6

It was an OK workout, I was a little pressed for time though, I wanted to fit in another triceps exercise

GhettoSmurf
04-25-2003, 04:36 PM
Originally posted by thetopdog
Would doing incline be a big advantage over doing decline?

they both work different parts of the chest. just switch it up every once in a while and see how that goes :)

thetopdog
04-27-2003, 09:05 PM
Yesterday was legs day, :( always the hardest day of the rotation

Plate Loaded Hack Squats 250*10, 260*8, 270*6
Seated Calf Raises-130*10, 150*8, 150*8
Seated Leg Curls-140*10, 140*8, 150*6
Seated Leg Extensions-160*12, 160*8, 170*6
Leg Press-380*12, 420*10, 420*10

Today was shoulders, my shoulders are weaker than the rest of my body, but they're slowly catching up

DB Shoulder Press-30*8, 35*7, 35*7
Shoulder Press (machine)-120*8, 125*7, 130*6
Shrugs-75*4, 65*6, 75*5
Shoulder Raise Machine-140*8, 150*8, 150*8
Decline sit ups with 45lb plate- 15, 10
Ab Machine-160*10, 160*10

Vido
04-27-2003, 09:06 PM
Originally posted by GhettoSmurf


they both work different parts of the chest. just switch it up every once in a while and see how that goes :)

That's a myth. Any chest press works the entire chest.

GhettoSmurf
04-28-2003, 05:03 AM
Originally posted by Vido


That's a myth. Any chest press works the entire chest.

really? i thought the inclines would put more emphasis on the upper pecs, and te decline more on the lower pecs.

thetopdog
04-28-2003, 09:49 PM
Today was a day off, tomorrow is chest day! :D

It's pretty sad when chest day is the highlight of my week, but I don't have much else to look forward to during exam time

thetopdog
04-30-2003, 09:09 PM
I took yesterday off because of a migrane and an overall lack of sleep/energy

Today was chest day, I saw some improvements over last week

BB Bench
170*6, 175*6, 180*5
DB Flys
55*6, 60*5, 55*6
DB Bicep Curls
40*6, 40*6
Hammer Curls
35*5
Preacher Curls
EZ Curl Bar +40*6, 6, 2
Chest Press Machine
200*6, 200*5, 200*5

Onmyway
04-30-2003, 09:45 PM
I am also 19 and in college. I am about 6'1" and weigh 164lbs. I am trying to eat a lot of food, mostly meat (a lot of chicken, lean ground beef burgers and pasta) but have not gained much weight. I have only been working out for about two months though and really been into it for about a little over a month. Do you have any suggestions. Thanks.

thetopdog
04-30-2003, 11:07 PM
Originally posted by Onmyway
I am also 19 and in college. I am about 6'1" and weigh 164lbs. I am trying to eat a lot of food, mostly meat (a lot of chicken, lean ground beef burgers and pasta) but have not gained much weight. I have only been working out for about two months though and really been into it for about a little over a month. Do you have any suggestions. Thanks.

You sound like you have a fast metabolism like I do. I would advise you to just eat anything, but make sure you're always eating. Don't worry if it's extra lean or deep fried, just eat it. You have to be prepared to get a little fatter (don't worry, you won't get fat that quickly, I've put on about 20 lbs since February and I can still see my abs) but you can always cut the fat off later. If you try to bulk and eat lean foods at the same time, you won't see good results.

Another huge help for guys like us is a weight gainer. I use NLarge2 by prolab, I take it twice a day, once after my workout and once before bed. It has REALLY helped me. It has 600 cals and 52g's of protein a serving, so every day I get 1200 cals and 104 extra g's of protein that I wouldn't otherwise be getting. I also add a little flax oil to my shake on occassion. It feels weird adding fat to something, but you will get used to it.

Besdies food, I don't know what else to tell you. I haven't been sleeping as well as I should have been, but I know that getting a lot of sleep helps (it's hard in college). I try to keep the weight that I'm working with as heavy as possible. If I can do more than 8 reps, I usually raise the weight. And try to add more weight to your exerciese every single time. I've been doing 3 sets of every exercise (with a few exceptions) but I have no idea if that is good or bad, it's just what has been working for me.

I'm far from an expert, but this is what has worked for me. I have been seeing some amazing progress

thetopdog
05-01-2003, 09:58 PM
Today was a day off. I started creatine again:D after being off it for the whole month of April. I was on creatine from the beginning of February to the end of March, and I took April off in order to cycle just to be on the safe side (does anybody know if cycling is really necessary). I gained both weight and strength (A lot of both too) while off creatine, so I'm not sure if it even did anything for me at all.

GhettoSmurf
05-02-2003, 05:00 AM
no, i dont recommend cycling creatine, ive heard its basically a waste of money in doing so.

thetopdog
05-02-2003, 09:16 AM
Originally posted by GhettoSmurf
no, i dont recommend cycling creatine, ive heard its basically a waste of money in doing so.

OK thanks, I just wanted to be on the safe side

And thanks for replying in my journal, I need some more people in here!

Skinnypunk
05-02-2003, 09:36 AM
Hey... I just started taking NLarge 2 also. How long does that stuff last you? You're taking 8 scoops a day right? I just bought a 10 lb container and its freakin expensive. 80 dollars canadian! Argh...

thetopdog
05-02-2003, 01:01 PM
Originally posted by Skinnypunk
Hey... I just started taking NLarge 2 also. How long does that stuff last you? You're taking 8 scoops a day right? I just bought a 10 lb container and its freakin expensive. 80 dollars canadian! Argh...

I'm Canadian as well, I'm from Richmond Hill (about 15 mins north of Toronto) but I'm going to school in New Jersey

I usually order the NLarge off the internet, last time I paid something like $42 US for 10lbs. I guess that's a little less than $80 Canadian, but when you add shipping it comes out to be about the same.

I take 8 scoops a day, and it usually lasts about a month, maybe more. I'm not really sure because my roomate takes it occasionally too. I don't think the cost is that bad considering all the benefits. I've gained about 20lbs in under 3 months and I think the NLarge had a lot to do with that

thetopdog
05-04-2003, 12:13 PM
2 days ago I did back, but it was a pretty bad workout since I was in a rush, and really tired from getting about 2 hours of sleep the night before

Chinups BW*6, BW*4, BW*2

I also did Lat Pulldown, Cable Low Row, Dips and Skullcrushers, but I can't remember the exact weights right now

Yesterday was a bad day. I almost broke my ankle playing basketball, if it doesn't get better soon, I wont' be able to do any leg work for a little while

bradley
05-04-2003, 06:36 PM
Originally posted by thetopdog

I usually order the NLarge off the internet, last time I paid something like $42 US for 10lbs. I guess that's a little less than $80 Canadian, but when you add shipping it comes out to be about the same.


Might want to check around some, as I am sure you can find N'Large cheaper than $42. Here are some popular websites that you might want to check the prices on

www.1fast400.com
www.dpsnutrition.com
www.netrition.com

There are plenty more but these are a few of the popular ones.

As for exercise instruction check out www.exrx.net. Has some great illustrations.

Good luck with the journal:)

A little :spam: since I haven't seen any yet

thetopdog
05-05-2003, 04:40 PM
Thanks a lot Bradley:thumbup:

thetopdog
05-16-2003, 10:58 PM
I went home last week, and a combination of factors including an injury kept me out of the gym for most of the week. I got back in this week. I lost 3 or 4 pounds from not eating properly, but my strength seemed to stay the same

BB Bench
170*6, 175*6, 180*5
DB Flys
55*6
60*4
60*2, 55*2
DB Curls
40*6, 45*2
Hammer Curls
40*3
Preacher Curls
EZ Curl Bar + 40*6, 45*6, 50*5
Chest Press Machine
200*10, 215*6, 205*3

Today was shoulders
DB Millitary Press
45*6, 45*6, 50*2
DB Shrugs
70*6, 75*6, 80*3
DB Lateral Raise
17.5*6, 17.5*5, 17.5*4
DB Wrist Curls
30*10, 35*8
Shoulder Press Machine
120*10, 130*6, 140*3

thetopdog
05-19-2003, 08:43 PM
Today I did back
Chin Ups-BW*8, 5, 4
Lat Pulldowns-140*10, 150*6, 160*3
Cable Low Row-150*10, 160*6, 170*5
Skullcrushers-70*8, 75*6, 75*4
Dips-BW*6, BW*6, BW*4

GhettoSmurf
05-20-2003, 04:45 AM
have you ever thought about doing DL's or bent over BB rows on back day?

thetopdog
05-21-2003, 11:39 PM
Originally posted by GhettoSmurf
have you ever thought about doing DL's or bent over BB rows on back day?
yeah, I really want to but I still have to learn the form for both of them. I need to get off my lazy ass and learn how to do them properly. I finish school on Friday so I should be able to do it by next week

And thanks for visiting the journal, nobody ever comes in here:p

thetopdog
04-24-2005, 10:40 PM
Damn, I forgot all about this journal. I was pretty weak back then, haha. Plus I knew nothing about training or nutrition. I think I'll start this journal up again

I did chest today, I was feeling pretty good but my strength dropped drastically near the end of the workout

Bench-295*5,285*5,285*5
DB Flys-90*5,90*5,85*5
Incline DB Press-90*3(I started geting tired at this point), 85*3, 70*5