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Thread: 30 Pounds in 30 Days!! Routine AND diet!!

  1. #1
    Squat junkie Painzer's Avatar
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    30 Pounds in 30 Days!! Routine AND diet!!

    Ok, this is my first journal, so I hope a few of you will read.

    I will be doing Chris Mason's "Increase your Bench Press 30 pounds in 30 Days" Routine and I will be logging my progress.

    Over the next month, I will post all my workout routines AS WELL AS my diet for the day.

    The Diet will be posted as follows: (this is just an example from last week)



    I may or may not separate it into what I ate at each meal, depends how lazy I am...

    During the 30 days, I will try to eat CM's recommended 25 calories per pound of bodyweight per day.

    This puts me at 4000 calories per day.

    I will be taking 5g of creatine monohydrate per day, and will be using Elite protein powder and Dymatize nutrition's Mega Gainer as my supplements.

    Unfortunately, at the time, I don't have the $$ for ALN's recommended supplements for this program, so we'll see how it goes with just the protein and Creatine.

    Right now my Current maxes are as follows:

    Bench: 255
    Squat: 305
    Deadlift: 335

    Hope you enjoy the journal!

    -Nick
    Last edited by Painzer; 11-17-2008 at 04:33 PM.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  2. #2
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    cool, i will be checking this out.

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    Squat junkie Painzer's Avatar
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    OK here's Day 1 of the work out:

    Body weight (since I'm also in the process of bulking): 167

    Bench Press - Warm up: 45 x 15 and 135 x 8 Working set: 3 x 3 @ 170
    Skull crushers - 2 x 10 @ 60
    Tricep Pushdowns - 1 x 10 @ 70
    Squat - Warm up: 1 x 10 @ 45 and 1 x 8 @ 135 Working set: 2 x 5 @ 225
    Lat pull down - 1 x 12 @ 165 1 x 8 @ 165 (failed on 9th)
    Calf Raise - 1 x 22 @ 120 (Never done these before, so didn't know what weight to use) 1 x 11 @ 150 (both to failure)
    Ab Crunch - 1 x 13 @ 170 1 x 11 @ 170 (both to failure)

    Today felt pretty good. My left tricep was a little tender... Hope that goes away. Other than that, I had never done calf raises before, so I had to experiment with weight first, but went to failure nonetheless.

    And here was my diet for the day. "Eating Right Cereal" meal consists of two servings of "Eating Right" brand Granola, two servings of "eating right" brand banana nut crunch, and 2 cups of milk.

    Last edited by Painzer; 11-17-2008 at 09:23 PM.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  4. #4
    Administrator chris mason's Avatar
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    Did you actually test your 1RM with a lift, did you use a 1RM calculator?

    Chris


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  5. #5
    Squat junkie Painzer's Avatar
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    Hi Chris, I actually tested my 1RM, why do you ask?
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  6. #6
    Squat junkie Painzer's Avatar
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    Didn't have my computer the last 2 days. Here is Tuesday's diet. No workout on Tuesday.

    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  7. #7
    Squat junkie Painzer's Avatar
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    Wednesday's workout:

    Bench Press - Warm up: 45 x 15 and 135 x 10 Working set: 2 x 3 @ 195
    Triceps Pushdown - 1 x 10 @ 70
    Deadlift - Warm up: 135 x 8 and 235 x 5 Working set: 2 x 3 @ 285
    Ab Crunch - 1 x 14 @ 170 1 x 11 @ 180 (both to failure)


    Also, I went snowboarding.

    Here is yesterday's diet. It's a little bit off because it would have taken me forever to track the exact amounts that I ate at the Melting pot. I'd put the protein closer to 100g for that meal, and the calories closer to 2500...

    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  8. #8
    Squat junkie Painzer's Avatar
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    No work out today.
    Diet:

    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  9. #9
    Squat junkie Painzer's Avatar
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    Friday's workout:

    Body weight: 168

    Bench Press - Warm up: 45 x 15 and 135 x 8 Working set: 2 x 2 @ 220
    Dumbbell Bench Press - 40 x 40 lbs (to failure)
    Skull crushers - 2 x 8 @ 70
    Tricep Pushdowns - 1 x 10 @ 70
    Leg Press - Warm up: 1 x 10 @ 305 and 1 x 10 @ 485 Working set: 1 x 6 @ 665 and 1 x 6 @ 715
    Lat pull down - 1 x 13 @ 165 1 x 9 @ 165 (failed on 10th)
    Calf Raise - 1 x 14 @ 150 1 x 13 @ 150 (both to failure)
    Ab Crunch - 1 x 18 @ 175 1 x 11 @ 175 (both to failure)

    So I increased weight on skull crushers, and ab crunch which was good. Leg press felt great today, especially since it was my only leg exercise for the day. I've never repped more than 665 before, but it felt good so I went for 715. I think I'll be good for close to 800 before this program is over.

    Still tight in my left tricep. I'm getting a little nervous that I've got a pulled muscle...

    I'll post my diet later tonight after I'm finished stuffing my face.
    Last edited by Painzer; 11-21-2008 at 06:06 PM.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  10. #10
    Squat junkie Painzer's Avatar
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    Diet for today as well.

    Last edited by Painzer; 11-23-2008 at 08:51 PM.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  11. #11
    Squat junkie Painzer's Avatar
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    Here is yesterday's diet. no work out.

    Last edited by Painzer; 11-23-2008 at 08:49 PM.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  12. #12
    Squat junkie Painzer's Avatar
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    Today's food!

    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  13. #13
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    Week 2, Day 1

    Body weight (since I'm also in the process of bulking): 170

    Bench Press - Warm up: 45 x 15 and 135 x 8 Working set: 3 x 3 @ 180
    Skull crushers - 2 x 10 @ 70
    Tricep Pushdowns - 1 x 10 @ 75
    Squat - Warm up: 1 x 10 @ 45 and 1 x 8 @ 135 and 1 x 5 @ 185 Working set: 1 x 5 @ 235 and 1 x 5 @ 245 (PR)
    Lat pull down - 1 x 10 @ 165 1 x 10c@ 180
    Calf Raise - 1 x 15 @ 160 1 x 12 @ 160 (both to failure)
    Ab Crunch - 1 x 14 @ 180 1 x 9.5 @ 180 (both to failure)


    I've been icing and heating my arm all weekend to see how my tricep felt today. It felt ok during bench. Less of a twinge than before, but during skull crushers, I had some pain right below my tricep above my elbow. I think I'll go a little bit lighter on the skull crushers from now on...

    ANd here's my diet for today...

    Last edited by Painzer; 11-25-2008 at 03:36 PM.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  14. #14
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    No workout. Snowboarding.

    Diet:

    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  15. #15
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    Week 2 Day 2: (Weds)

    Bench Press - Warm up: 45 x 15 and 135 x 10 Working set: 2 x 3 @ 205
    Triceps Pushdown - 1 x 10 @ 75
    Deadlift - Warm up: 135 x 10 and 205 x 5 Working set: 2 x 3 @ 305 (PR)
    Ab Crunch - Did Decline situps today instead with a 45 pound plate. First set did 25, second set did 20.

    Didn't have my computer yesterday (Weds) or today, Thanksgiving. So I didn't track my diet. I'm pretty sure I hit my 4000 calories yesterday, and today being Thanksgiving, I KNOW I hit 4000.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  16. #16
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    Week 2 Day 3: Friday


    Bench Press - Warm up: 45 x 15 and 135 x 8 Working set: 2 x 2 @ 230
    Dumbbell Bench Press - 35 x 50 lbs (to failure)
    Skull crushers - 2 x 8 @ 70
    Tricep Pushdowns - 1 x 10 @ 75
    Leg Press - Warm up: 1 x 10 @ 305 and 1 x 10 @ 485 Working set: 1 x 6 @ 715 and 1 x 6 @ 755 (PR)
    Lat pull down - 1 x 10 @ 180 and 1 x 10 @ 180
    Calf Raise - 1 x 14 @ 180 1 x 11 @ 180 (both to failure)
    Ab Crunch - 1 x 16 @ 185 1 x 12 @ 185 (both to failure)

    All my lifts went up this week. Bench and Leg press both felt great. I've never put up that kind of weight on Leg press before. It felt great!

    I still don't have my computer, so I still haven't been tracking my diet. I have a feeling I'm not eating as much, but it's hard to know since I'm not keeping track... Hopefully I'll have it back by Monday.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  17. #17
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    Week 3, Day 1

    Body weight: 170 booo... that's down a pound and a half...

    Bench Press - Warm up: 45 x 15 and 135 x 8 Working set: 3 x 3 @ 190
    Skull crushers - 2 x 10 @ 60 Dropped 10 lbs since my left arm bothered me last week with them...
    Tricep Pushdowns - 1 x 10 @ 80
    Squat - Warm up: 1 x 10 @ 45 and 1 x 8 @ 135 and 1 x 2 @ 225 Working set: 1 x 5 @ 255 and 1 x 5 @ 265 (PR)
    Lat pull down - 1 x 10 @ 180 1 x 10 @ 185
    Calf Raise - 1 x 14 @ 180 1 x 12 @ 180 (both to failure)
    Ab Crunch - 1 x 14 @ 190 1 x 9.5 @ 190 (both to failure)


    Lifts are still increasing... another squat PR today too... 265 x 5. It felt great. I know I'll smash my 1RM of 305 after this program. Can't wait to dead lift and leg press this week and go for 275 x 5 on squat next week. Also, I'm really deep on all my squats too, it feels really great!

    Here's my diet for today: Plus add another 33 g of protein and 150 calories that I had tonight through a snack. (canned salmon).

    Last edited by Painzer; 12-01-2008 at 11:02 PM.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  18. #18
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    No workout yesterday, here's my diet:

    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  19. #19
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    Week 3 Day 2: weds

    body weight: 173 with a hoodie

    Bench Press - Warm up: 45 x 20 and 95 x 15 and 135 x 10 Working set: 2 x 3 @ 215
    Triceps Pushdown - 1 x 10 @ 85
    Deadlift - Warm up: 135 x 8 and 205 x 4 Working set: 2 x 3 @ 315 (PR)
    Ab Crunch - Did Ab wheel today. First time did 22, second time did 30. (My partner pushed me to do more the second time after he did 27 on his first set)

    Diet coming soon..
    Last edited by Painzer; 12-03-2008 at 10:19 PM.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  20. #20
    Squat junkie Painzer's Avatar
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    I'm feeling pretty good about my next 1RM tests, I really think I'll be able to squat 350 and dead lift close to 400, and after this bench program, I hope I'll be close to 280. I'm a little worried about the bench because of the plateau I've experienced over the last 6 months, but I'm hoping this program will help break that plateau. I should be at my 1000 before the end of the year, and start working towards 1200 by the end of 2009!
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  21. #21
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    looks good. I think on the last week you could add a day of rest if you feel you need it. I know i was getting worn down the last in the middle of week 4.Then rest for a week and max or at least 5 days. Just me 2cents lol.

  22. #22
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    Yeah, I might do that. I'm pretty sore today... that ab wheel killed me, and my deadlifts were the heaviest I've done... tomorrow should be interesting, I'm going snowboarding all day, then to the gym... eesh.

    Thanks for reading.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  23. #23
    Squat junkie Painzer's Avatar
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    Diet for today:

    Didn't quite make my 4000 calories... oh well...

    Last edited by Painzer; 12-04-2008 at 11:09 PM.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  24. #24
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    Week 3 Day 3: Friday

    Bench Press - Warm up: 45 x 15 and 135 x 10 Working set: 2 x 2 @ 240
    Dumbbell Bench Press - 30 x 55 lbs (to failure)
    Skull crushers - 2 x 8 @ 60
    Tricep Pushdowns - 1 x 10 @ 82.5
    Leg Press - Warm up: 1 x 10 @ 305 and 1 x 8 @ 575 Working set: 1 x 6 @ 735 and 1 x 6 @ 805 (PR)
    Lat pull down - 1 x 10 @ 185 and 1 x 10 @ 185
    Calf Raise - 1 x 16 @ 185 1 x 15 @ 185 (both to failure)
    Ab Crunch - 1 x 16 @ 190 1 x 12 @ 190 (both to failure)

    No diet for today or yesterday... had a family tragedy, so not real inclined to do anything but lift. I'm sure I'm well below 2000 calories.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  25. #25
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    Bench Press - Warm up: 45 x 15 and 135 x 10 Working set: 3 x 3 @ 220
    Skull crushers - 2 x 10 @ 60
    Tricep Pushdowns - 1 x 10 @ 85
    Squat - Warm up: 1 x 10 @ 45 and 1 x 8 @ 135 and 1 x 5 @ 225 Working set: 1 x 5 @ 265 and 1 x 5 @ 275 (PR)
    Lat pull down - 1 x 10 @ 185 1 x 10 @ 185
    Calf Raise - 1 x 15 @ 190 1 x 12 @ 190 (both to failure)
    Ab Crunch - Decline situps + 60 pounds. 1st set 20, second set 17.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

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