PDA

View Full Version : skinny guy's quest for mass



NCNate84
04-10-2007, 05:00 PM
I'm skinny and I'm trying to gain weight. Started a journal while I was in Iraq, it worked. I gained about 15 lbs. and then I got shot and lost it all in the hospital. I'm about 6'2 weighing around 150-153 right now. I was up around 164 before I got hurt. Want to weigh 175+ by the time I have to deploy again which is probably in November-December. In addition to the workouts I will post on here, I also have morning PT(I'm in the Marines) 3-5 times a week. I'll include info about my morning PT sessiosn when I remember to do so :p.

Jaybird88
04-10-2007, 05:05 PM
Welcome and good luck!

NCNate84
04-10-2007, 07:12 PM
Thanks Littlelee

Going to try and eat around 3500-4000 calories per day with 250-300g protein. Eating alot of tuna and drinking Muscle Milk protein shakes.

My workout split is going to look something like this:

Shoulders & Tris
Biceps/Legs
Rest
Chest
Rest
Rest
Back



Did shoulders & tris tonight.

Mili Press-
5x115
5x125
5x125
5x125

Front DB Raises-
6x 20
6x 20
6x 20

Lat Raises Machine-
5x 65
5x 65
5x 65
5x 65

Tricep pushdown-
90x6
95x6
100x6

One-Arm Tricep pushdown-
6x 40
6x 40
6x 40

Skullcrusher-
5x50
5x50
5x50

I generally do abs before I leave the gym after every workout. I've heard two opinions, that you can and should do abs every day, and also that you should do it once ever couple days like other muscle groups. Any advice?

Bako Lifter
04-10-2007, 09:07 PM
3 - 4 times a week as long as you are using weight. If you want the more ripped up look, but not as strong abs, do em every day.

Good luck w/ gaining weight, I'm in the process too.

NCNate84
04-11-2007, 01:53 PM
Thanks for the advice Bako. Doing biceps & legs tonight.

NCNate84
04-11-2007, 05:02 PM
EZ-bar curls:
5x55
5x65
4x75
5x65
5x65

Standing Alt. DB curls:
10x 30
10x 30
10x 30
10x 30
10x 30

Cable Curl:
5x80
5x85
5x90
5x90
5x90

Seated EZ Bar Forearms Curls:
5x 55
5x 55
5x 55
5x 55
4x 55

Leg Press:
5x 240
5x 260
5x 280
5x 280
5x 280

Leg Extension:
5x 85
5x 85
5x 85
5x 85
5x 85


Did swiss ball crunches and hanging leg raises at the end. Didn't get squats in because the gym was insanely crowded tonight and I didn't feel like waiting.

Coke
04-12-2007, 06:18 AM
At 6'2, you've got plenty of frame to fill out…wish you the best on everything man.

Major props for serving your country over there.

NCNate84
04-12-2007, 03:11 PM
Thanks Cocoa. Tonight's an off night for me. Doing chest tomorrow.

FANCYPANTS
04-12-2007, 08:07 PM
Nice workouts so far....how do you feel about squats?

NCNate84
04-13-2007, 02:30 PM
Fancypants- I like to do squats. I have chickenlegs and am not very strong with them though.

NCNate84
04-13-2007, 03:50 PM
Taking tonight off. Had a very strenuous PT session this morning and I'm pretty sore. Did fireman's carries, farmer's walks with sandbags, sprints/suicides, buddy low crawl, a 1.5 mile ammo crate run, and the obstacle course twice so I am pretty tired too. My Iraq booboo is hurting today also, so all that combined makes me feel like relaxing tonight. Chest tomorrow, then I'm off to the beach.

I went to the grocery store last night and got alot of tuna, peanut butter, milk, and some cheese.

Can you guys recommend a good split for gaining mass?

NCNate84
04-14-2007, 12:22 PM
Did shoulders this morning, I should have done bench but my chest was killing me(iraq booboo). Set some PR's though so I was happy.

Mili Press:
5x115
5x125
5x125
5x130 (PR)
4x130

Seated Arnolds:
5x 35
5x 35
5x 40
5x 40
5x 40

Front DB Raises:
8x 20
8x 20
8x 20

Weighted crunches ab machine:
25x 90lbs
25x 90lbs

Med ball crunches:
2 sets of 50

NCNate84
04-15-2007, 07:25 PM
Off day today. 5 mile hike in full gear tomorrow morning, going to lift tomorrow night.

Coke
04-16-2007, 05:40 AM
Nice job on those delts and abs as well dude.

NCNate84
04-16-2007, 05:53 PM
Thanks Cocoa.

Did chest/tris today. My bench is pathetic after my injury, this was my first time benching since before that happened.

BB Bench:
5x 135
5x 135
5x 135
5x 135
5x 135

Incline BB Bench:
5x95
5x115
5x120
5x120
5x120

One-Arm Tricep Extension:
5x 40
5x 50
5x 50
5x 50
5x 50

Dips(Body weight):
x25
x20
x19
x10

Medicine ball crunches:
2 sets of 50

Crunch machine:
2x 25 to left side, normal, and right side
2x 25 same thing

Hanging leg raises:
x15
x15
x15

Coke
04-17-2007, 05:05 AM
Props on being the trooper that you are and resuming the benching, no doubt you'll gradually be raising up.

NCNate84
04-17-2007, 05:46 PM
Thanks again Cocoa, appreciate the encouragement. I have another hump tomorrow so on my biceps/legs day I just did biceps, forearms, and abs because I don't want my legs to be dying on the hike. Very good workout today though, set a PR and my weight is going up slightly.

EZ-Bar curls:
10x55 (too light)
10x65 (too light again)
5x75
4x85
5x75
5x75

Standing Alt. DB Curls:
5x35
4x35
5x30
5x30
5x30

Reverse EZ-bar curls:
5x45
5x45
5x45
5x45
5x45

Preacher (or concentration, not sure) curls:
4x35
5x30
5x30
5x30
5x30

Ended with some medicine ball crunches, left/right/front crunches on crunch machine, and hanging leg raises.

Tomorrow is an off day.

Coke
04-18-2007, 05:23 AM
The hiking will truly trash your legs, not a bad idea to skip out on'em beforehand...good curl sets.

NCNate84
04-19-2007, 07:44 PM
Alright did back & abs today. Felt really strong today, well, strong for me anway :p. Legs were a little sore from the hike yesterday & monday but I pushed through it on the deadlifts, set a PR with DL's but I started losing my grip at the end.

Deadlift:
10x100 warmup
10x135
8x155
8x165(PR)
8x175(PR)
7x185(PR)

Chin-Ups(Body weight):
x15
x10
x10
x10
x5
x5

Weighted back extensions(45 lbs):
x10 with no weight warm-up
x8
x8
x8

Bent-over Rows:
5x60
5x65
5x65
5x65
5x65

Row machine:
8x100
8x100
8x100

ended with the usual abs routine

Coke
04-20-2007, 06:01 AM
Props on the deads PR, ace back work man.

NCNate84
04-24-2007, 08:50 PM
Feeling stronger lately. Great workout tonight, set a PR with the leg extension. Wanted to do squats but the gym was packed and by the time I was done with leg press my quads were fried and the line was still long. Tomorrow doing chest & triceps.

Biceps/forearms/quadriceps today.

EZ-bar curls:
5x 75
5x 75
5x 75
5x 75
4x 75, couldn't get that last rep

Reverse EZ-bar curls(seated)
Supersetted with 21's(in quotes):
12x45
"21x45"
12x45
"21x45"

Leg Extension:
10x95 warmup
8x110
8x125(PR)
8x140(PR)


Leg press:
10x180 warmup
6x240
5x280
5x280
4x280

Weighted crunch machine:
20x125
20x125

Hanging Leg Raises:
20x
20x

NCNate84
04-26-2007, 06:51 PM
Chest/tris today.

Flat BB Bench:
5x135
5x135
5x145
5x145
5x145

Incline BB Bench:
5x95
5x115
5x115
5x115
5x115

Tricep Rope Extensions:
5x110
5x110
5x110
5x110
5x125(PR)

One-Arm Tricep Extension:
5x50
5x55
5x60
5x60
5x60

Weighted crunches machine:
15x125
15x125

Hanging Leg Raises:
x10
x15

2 sets of 50 on crunch machine

NCNate84
05-01-2007, 02:40 PM
Been away from my computer for a few days. Did back on Friday but I don't really remember much other than I did the same routine as before and my deadlift was the same as last week when I set the PR. Did Shoulders & abs last night, set a PR on military press.

Mili Press:
115x10 warmup
125x8
130x5
135x5
135x5
135x5

Front DB Raises:
8x25
8x25
8x25

Lateral cable raises:
5x30
5x30
5x35

Shrugs:
8x185
8x185
8x185

also did a shoulder machine(don't know what it's called)

Ended with usual abs routine.

Doing biceps & legs tonight.

NCNate84
05-01-2007, 05:39 PM
Not feeling well so I left early.

EZ bar curls:
10x75
8x75
6x75
5x75
5x75
5x65

Hammer DB Curls:
10x25
10x25
10x25
10x25

One-arm cable curls:
5x35
5x35
5x35

usual abs routine

Coke
05-02-2007, 05:20 AM
Been doing pretty good, staying on track.