Contrast Training for Size
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Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
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  1. #1
    tom183
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    Tom183's Journal

    Alright, I figured it's about time I started a journal on here.

    Stats:

    24 (25 this month)
    6'2
    100kg (220lbs)
    14% BF (estimate)



    Current routine:

    Day 1

    Squat
    Dips
    Front Squat
    Skull Crushers

    Day 2

    Bench Press
    Bent Over Row
    Incline Dumbell Press
    Single Arm Row

    Day 3

    Chin-ups
    OHP
    Curls
    Lateral raises
    Deadlift

    This routine has been working well and i dont see it changing in the near future.

    Currently bulking. Hoping to get to 238lb as lean as possible then re-evaluate. I've been to 230/231 twice before but was unhappy with my bodyfat percentage both times so this time I'm determined to do it slower and more carefully.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  2. #2
    tom183
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    12/03/11
    221.3lbs

    Bench Press

    132x8
    176x8
    254x8
    254x8

    Bent Over Row

    138x8
    276x8
    276x8

    Incline Dumbell Press (~30 degrees)

    84x14

    Single Arm Row

    138x16 (my weak side has overtaken my strong side on these)
    Last edited by tom183; 03-13-2011 at 06:19 AM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  3. #3
    tom183
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    14/03/2011
    221.7 lbs

    Chin-ups

    BW+26x9
    BW+26x8

    Standing OHP

    88x6
    176x6
    176x6

    Barbell Curl

    110x10

    Lateral Raise

    19x17

    Deadlift

    220x5
    309x3
    364x1
    441x3
    Last edited by tom183; 03-14-2011 at 05:59 AM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  4. #4
    tom183
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    16/03/2011
    222.7 lbs

    Squat

    143x8
    215x8
    292x8
    292x8

    Dips

    BWx5
    BWx5
    BW+92x8
    BW+92x8

    Front Squat

    193x12

    Skull Crushers (Straight bar, thumbless grip)

    77x11
    Last edited by tom183; 03-16-2011 at 06:46 AM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  5. #5
    Coke
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    You have great potentiality with that size base to work with, good luck reaching your goals.
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  6. #6
    tom183
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    ^--Thanks CoCoa.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  7. #7
    tom183
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    9 holes of golf today. Didn't do any favours for my glute and quad doms but good for some light cardio.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  8. #8
    GazzyG
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    I have to say, you look lean for someone so big! Nice work and really strong lifts, mate.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE110(241) | 120(265)
    DL200(440) | 220(484)

    www.garethkpengelly.co.uk
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  9. #9
    tom183
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    ^--Cheers GazzyG. It still somewhat catches me by surprise when I get called big. I was a skinny kid all through high school and even into my early 20's.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  10. #10
    tom183
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    18/03/11
    224.6 lbs

    Bench Press

    132x8
    176x6
    254x9
    254x8 (would've attempted a 9th if I had a spotter)

    Bent Over Row

    138x8
    276x9
    276x8

    Incline Dumbell Press

    87x14

    Single Arm Row

    143x14
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  11. #11
    tom183
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    20/03/2011
    223.1 lbs

    Chin-ups

    BWx3
    BWx3
    BW+26x9
    BW+26x9

    Standing OHP

    94x5
    182x4 (Should have got 5 but missed my groove on the 3rd rep which cost me)
    182x5

    Barbell Curl

    110x11

    L Lateral Raise

    21x20

    Deadlift

    220x5
    309x3
    364x1
    446x3
    Last edited by tom183; 03-20-2011 at 07:16 AM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  12. #12
    tom183
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    22/03/11
    224.8 lbs

    Squat

    143x8
    215x5
    292x9
    292x9

    Dips

    BWx5
    BWx5
    BW+93x8
    BW+93x8

    Front Squat

    198x11

    Skull Crushers (straight bar, thumbless grip)

    77x11
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  13. #13
    tom183
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    24/03/11
    224.6 lbs

    Bench Press

    132x8
    182x5
    259x8
    259x6 (failed on 7th)

    Bent Over Row

    138x8
    276x9
    276x9

    Incline Dumbell Press (~30 degrees)

    87x13

    Single Arm Row

    143x15


    Unhappy with my pressing today but I can't say I expected much better as I had only given myself half the amount of time to recover from dips that I normally do. Unfortunately commitments over the weekend left me with no other option.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  14. #14
    tom183
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    28/03/2011
    224.1 lbs

    Chin-ups

    BWx3
    BWx3
    BW+29x8
    BW+29x8

    Standing OHP

    94x5
    182x5
    182x5

    Barbell Curl

    110x11

    L Lateral Raise

    26x17

    Deadlift

    226x5
    314x3
    369x1
    452x3
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  15. #15
    tom183
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    30/03/11
    224.8 lbs

    Squat

    149x8
    220x5
    298x8
    298x7

    Dips

    BWx5
    BWx5
    BW+94x8
    BW+94x6

    Front Squat

    198x12

    Skull Crushers (straight bar, thumbless grip)

    77x12
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  16. #16
    bloodybob
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    You are moving some big ass weights in here, Tom, keep it up!

    And thanks for keeping an eye on my journal, lol
    http://www.wannabebig.com/forums/sho...8-Noob-Journal
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  17. #17
    tom183
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    ^--Cheers mate. No worries.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  18. #18
    GazzyG
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    Nice work mate - that's a lot of squat reps at 298! What's that in kg, 125?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE110(241) | 120(265)
    DL200(440) | 220(484)

    www.garethkpengelly.co.uk
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  19. #19
    tom183
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    ^--Cheers GazzyG. 298lbs is 135kg.
    Last edited by tom183; 03-31-2011 at 06:55 PM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
    Reply With Quote Reply With Quote  
  20. #20
    Coke
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    Nice job throughout man.
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  21. #21
    tom183
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    Quote Originally Posted by CoCoa View Post
    Nice job throughout man.
    Thanks CoCoa.

    That's some heavy squats for lots of reps mate, good stuff.
    Cheers mate.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  22. #22
    GazzyG
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    Quote Originally Posted by tom183 View Post
    ^--Cheers GazzyG. 298lbs is 135kg.
    Ah yes, sorry, couldnae be arsed to work it out lol.

    That's some heavy squats for lots of reps mate, good stuff.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE110(241) | 120(265)
    DL200(440) | 220(484)

    www.garethkpengelly.co.uk
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  23. #23
    tom183
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    02/04/11
    225.0 lbs

    Bench Press

    132x8
    187x5
    259x7
    259x6

    Bent Over Row

    143x8
    281x8
    281x8

    Incline Dumbell Press (~30 degrees)

    87x13

    Single Arm Row

    149x14


    Again unhappy with my pressing. No reason I can put my finger on this time. Just one of those workouts perhaps.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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  24. #24
    tom183
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    04/04/2011
    224.7 lbs

    Chin-ups

    BWx3
    BWx3
    BW+29x9
    BW+29x8

    Standing OHP

    94x5
    182x5
    182x5

    Barbell Curl

    110x12

    L Lateral Raise

    26x20

    Deadlift

    226x5
    320x3
    375x1
    457x3
    Last edited by tom183; 04-04-2011 at 07:32 AM.
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
    Reply With Quote Reply With Quote  
  25. #25
    tom183
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    06/04/11
    224.9 lbs

    Squat

    149x8
    220x5
    298x9
    298x8

    Dips

    BWx5
    BWx5
    BW+94x8
    BW+94x7

    Front Squat

    204x10

    Skull Crushers (straight bar, thumbless grip)

    83x9
    6'2 - 105kg (231lb) - 14%bf

    B: 137.5kg (303lb)
    S: 172.5kg (380lb)
    D: 227.5kg (502lb)
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