Project GET BIGGER - CollegeBoy

[SWOLE]

i'd say if your fat keeps going up and you are nearing 20%, you definately need to restructure your diet or add some cardio. if it starts to taper off at 16-17% and you keep gaining weight, then that is good. hope everything works out for ya!

[CollegeBoy]

No way. It's always packed there and it's out of my way. I workout here at home.

[rookiebldr]

I find my back still my strongest body part however over time my chest has started to improve. Keep doing the chest exercises first in the routine while you are still fresh. Keep at the WBB1 routine until you no longer progress or you get bored with it. I did it for 8 weeks and loved it.

Well done on the deads and progress is always a great thing. As for your BF, that's about a 50/50 split between fat and muscle. Gauge it by how you feel but keep a check on how much you are gaining per week. Gaining too quickly may be an indication that you are gaing more fat then you will want to.

[CollegeBoy]

Leg day:

Squats: 135x8 - 155x8 - 155x4

Leg curls: 25x8 25x8

Straight legged deadlifts: 205x8 205x8

Quad extentions: 50x8 - 60x8 - 70x8

I'm still prgressing pretty well. I'm gaining weight like MAD. I need to lay off the eating just a bit. I'm up to around 168-170 now. That's almost 20lbs in a month and a half. tuttut

[CollegeBoy]

Military press: 115x6 115x6

Seated DB press: 30x8 30x8 (I'll never get around to buying heavier DBs! )

Standing lateral raises: 15x10 20x10

Narrow grip bench: 115x8 115x8

Barbell curls: 70x8 70x8

Hammer curls: 30x8 (DBs)

[CollegeBoy]

Flat bench: 135x8 155x4 155x3

Low incline DB press: 30x10 30x10 (F*)@#ing dumbbells!)

Dips: BWx8 BWx8 (FINALLY I can do some good dips. My bodyweight has gone up almost 20lbs since I started dips so this is a real esteem booster)

Deadlifts: 205x8 225x8

Shrugs: 45lb plates held by fingertips x 10

I'm becoming strong(er) while becoming a fat ass at the same time. I should cut the eating a bit

Comments?!

[rookiebldr]

20lbs in 1.5 months! WOW!!!! Are you feeling fatter, if not then just keep going, otherwise slow it down a bit. I would agree get heavier DBs if that is keeping you from progressing on the incline. You could also do incline BB presses instead.

You might want to add another back exercise to your back day. Deads are great, but a rowing exercise would work in well too.

[CollegeBoy]

I'm thinking of adding just a bent BB row to my back day. I have used those in the past and they worked really well for me.

I feel a bit fatter... which is to be expected I'm SURE. I think I'll cut down on my eating just a bit to be on the safe side. I'm tellin you guys... I eat everything I can get my hands on!

But yeah... nearly 20lbs in a bit under 2 months. I certainly FEEL bigger and more stout... if that makes sense.

[CollegeBoy]

Anyone else.......?

[SWOLE]

Well, since you pretty much just started liftin again, the craving for food will taper off. it does for me when i am bulking. At first i chow everything in site, but then some of the cravings go away and it is easier to start eating more cleanly. i gained 45 pounds last semester. so its all good. you saw my pics, i wasnt terribly fat, but i need to cut a little.
I like the bent t-bar rows, great addition to add thickness to your upper back. they kick my a$$, and they shall kick yours.
stay huge!!! but dont eat everything...

[Brandon7775643]

Many people reccomend going for a 1 pound per week weight gain.. you're currently clocking in more than three times that amount.

You should watch your bodyfat carefully, because it's likely you're gaining too quickly. Might want to adjust your calories downward a little bit.

[CollegeBoy]

OK... Did the most intense leg workout yet. It's the day after and my legs are STILL almost giving out when climbing stairs. This is good!

My squat went up pretty well.

Leg curls went up 5lbs ( leg curls)

Deadlift went up a bit.

Quad extention went up 10lbs

Squats: 135x8 155x8 185x5

Leg Curls: 25x8 35x8

Straight Legged Deadlifts: 205x8 225x8

Quad Extentions: 55x8 70x8 80x6

I love this log book thing!

[CollegeBoy]

Well things are looking GREAT as always. My weight gain has slowed up and my bodyfat is either staying the same or dropping (according to the scale, which has been particularly accurate for me). I'm gaining maybe 2-3lbs a week now.

*Shoulders and arms*

Military press: 115x7 115x6

Seated DB press: 30x8 30x8 (OK this has gone on long enough... time to buy some DBs and I'm going RIGHT after I write this journal entry! DAMNIT! )

Lateral raises: 15x10 20x6

French press: 30x8 30x8 DB

EZ Curl bar curls: 70x8 80x8

Hammer curls: 30x8 30x4

*Chest and back* (today)

Flat bench: 135x8 155x8 155x6 (woohoo!)

Incline DB press: 30x8 30x8

Dips: BWx8 BWx6

Deadlifts: 205x8 255x6 (WOOO HOO!!!)

Shrugs: 45lb plates 2 sets x 12

Barbell rows: 95x8 115x6

That's all, folks!

JD

[SWOLE]

did you get your DB's yet??

[CollegeBoy]

I'm goin tomorrow... everything is closed. I put a big note on my bathroom mirror though!

[CollegeBoy]

LEG DAY! I have had really good luck with my squats and quad raises lately. I'm happy with this!

Squats: 135x8 (warmup) 185x8 185x4 (sweeet, getting close to the 205 mark!)

Leg curls: 30x8 (only did one set... I hate leg curls... do they even DO anything?)

SLDL: 205x8 255x8 ( yay!)

Quad extentions: 70x8 80x8 85x8

And that about sums it up, folks. Squats and deadlifts going up quicker than I imagined. I guess it's not ALL muscle, but some mental attitude as well!

Somebody get back to me on these leg curls. I hate them... and I don't seem to be progressing much. I DO think big hams are cool, though. I guess the SLDL takes care of those quite a bit... but what's another alternative to beefing up the backs of my legs? Lunges?

JD

[SWOLE]

do they even do anything!?!?!? hahaahha... they work your hamstrings, as do straight legged deadlifts, they are a good burn finisher after SLDL's. just do 2 sets of 8-10. leg extensions should be a little bit higher reps because it is one of those exercises that can really bring out the striations in your quads.
pizzle

[CollegeBoy]

By the way... those quad extentions and leg curls are with one leg only I'm not THAT weak c'mon

I'll keep the leg curls in my routine then. I usually do them BEFORE SLDL so maybe I'll do them after now.

[SWOLE]

i didnt say you were weak... and where are we goin???
have fun at class...

[CollegeBoy]

I was feeling really rested in my chest and back so I did it for the 2nd time this week. I'm going on vacation next week so this should be OK.

Flat bench: 135x8 155x8 175x5

Incline DB press: 45x8 55x8

Dips: BWx8 BWx8

Deadlifts: 205x8 255x8 305x3 (WOOO!!!)

Shrugs: 60x10 75x10

Bench and deadlifts went up today. Sweet.

[SWOLE]

your stats confuse me....
15% of 155 is 23.25
18% of 165 is 29.7
actually, now that i think about it, i was thinking something else, but still that means 2/3 of your gains were fat and the other of course 1/3 was muscle. restructuring your diet is a good thing.
keep up the gains though!

[CollegeBoy]

Those ARE percentages from the step-on bodyfat scale. Now they're at around 18% at 168-170lbs.

There's no way I'm really at 18%, I'm just using it as a reference.

[SWOLE]

gotcha. sorry to piss you off....

[CollegeBoy]

Originally posted by SWOLE
gotcha. sorry to piss you off....

Yeah, I'm pissed at you for that. Don't let it happen again! tuttut

[CollegeBoy]

LEGS:


Squats: 135x8 185x8 185x6

Leg Curls: 30x8 35x6

SLDL: 225x8 255x6

Quad extentions: 65x8 85x8 85x4


SHOULDERS, BICEPS, TRICEPS


Military press: 115x8 115x7

Seated DB press: 30x8 30x8

Standing lateral raises: 20x10 20x10

Front raises: 30x8 30x8

Narrow grip bench: 115x8 135x8

barbell curls: 80x8 80x8

Hammer curls: 30x8 30x8