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Thread: Henson23 Journal

  1. #1
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    Henson23 Journal

    Calorie Intake - Average 5500
    Protein intake - 300grams
    Injuries - None
    Gym - Powerhouse
    Training days - I can commit to everyday if needed. Usually Mon-Fri. Sat and Sun rest.
    Pictures can be added if needed.
    Sorry for the late post and short message. Been out of town for work, working from phone.
    Last edited by Henson23; 02-19-2010 at 09:49 AM.

  2. #2
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    Good to have you here Henson - are you comfortable with what you need to do, diet and program? Any questions just ask.

  3. #3
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Henson23 View Post
    Calorie Intake - Average 5500
    Protein intake - 300grams
    Injuries - None
    Gym - Powerhouse
    Training days - I can commit to everyday if needed. Usually Mon-Fri. Sat and Sun rest.
    Pictures can be added if needed.
    Sorry for the late post and short message. Been out of town for work, working from phone.
    Henson -

    Are you back in town now?

    I will be your 'mentor' for the program, so please let me know if there is anything that I can help you with.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

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    I am back and I have started my training. I do have some questions right off hand doing my first two sessions. I am doing the ABAB workout. My problem is, I am so undecided what weight to do for my two reps. I will get my last set of 6 and then I will start my reps of two. When I do these I know I can go up alot in weight. See my log for the past two sessions and tell me what weights I should be shooting at for my last three sets of 2.
    Monday:
    Pull Downs - 6x295, 2x300, 2x300, 2x300
    Barbell Rows - 6x275, 2x295, 2x305, 2x335
    Incine BP - 6x285, 2x295, 2x305, 2x335
    Military Presses - 225x6, 235x2, 240x2, 240x2
    Close Grip - 275x6, 285x2, 295x2, 295x2

    Tuesday, 30 min cardio

    Wednesday
    Squats - 315x6, 355x2, 365x2, 370x2
    Deadlift - 325x6, 335x2, 345x2, 355x2
    Calf Press leg press machine - 630x6x3
    Barbell Curl - 135x6, 140x2, 145x2, 150x2
    Cable Crunch wide strap pully- 110x10x3

  5. #5
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Henson23 View Post
    I am back and I have started my training. I do have some questions right off hand doing my first two sessions. I am doing the ABAB workout. My problem is, I am so undecided what weight to do for my two reps. I will get my last set of 6 and then I will start my reps of two. When I do these I know I can go up alot in weight. See my log for the past two sessions and tell me what weights I should be shooting at for my last three sets of 2.
    Monday:
    Pull Downs - 6x295, 2x300, 2x300, 2x300
    Barbell Rows - 6x275, 2x295, 2x305, 2x335
    Incine BP - 6x285, 2x295, 2x305, 2x335
    Military Presses - 225x6, 235x2, 240x2, 240x2
    Close Grip - 275x6, 285x2, 295x2, 295x2

    Tuesday, 30 min cardio

    Wednesday
    Squats - 315x6, 355x2, 365x2, 370x2
    Deadlift - 325x6, 335x2, 345x2, 355x2
    Calf Press leg press machine - 630x6x3
    Barbell Curl - 135x6, 140x2, 145x2, 150x2
    Cable Crunch wide strap pully- 110x10x3
    Nice job on the workouts, it looks like you have good strength levels on all of the compound movements.

    What is your primary goal for this program? Body composition? Mass gains?

    In terms of the weight selection the sets should be performed with the same weight across the board for the 6,2,2,2. The objective is to pick something close to your 6RM and then perform the doubles with somewhat limited rest between sets. This principal provides you a good mix of volume/intensity which will stimulant hypertrophy.

    Here are some ball park numbers:

    Pulldowns - 300 lbs
    Barbell Rows - 290 lbs
    Incline BB Press - 295 lbs
    Military Press - 235 lbs
    Close Grip - 280 lbs
    Squats - 340 lbs
    Deadlift - 335 lbs
    Cal Raises - 630 lbs (weight not as important for these - make sure to do 6,2,2,2)
    Barbell Curls - 140 lbs
    Cable Crunch - 150 lbs (should follow 6,2,2,2 protocol for these)

    If your first set of 6 is challenging enough then the doubles should be relatively hard. I know that when I squat a 6RM even a single with that same weight can feel heavy afterward. I think that your initial 6-rep numbers were too low and that left a lot in the tank for the doubles which is not the objective.

    Give some of these weights a try this week and if you are feeling strong you can even boost the numbers that I recommended since they were conservative estimates.

    Let me know if there is anything else that you would like to discuss with regard to supplements/nutrition/training.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

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    My goal is for some serious mass gains. I am looking at doing my fourth show this summer and wanted to see some huge gains before I started to really think about when my show will be. Thanks for the suggestions. When I repeat my workouts I will increase each of my 6RM and stay at the same weight. I have been use to pounding out 6-10 reps all the time and jumping to sets of 2, my mind thinks I need to add a great amount of weight. Not saying anything bad about it, I am sore as hell right now from my second day and it feels amazing.

  7. #7
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Henson23 View Post
    My goal is for some serious mass gains. I am looking at doing my fourth show this summer and wanted to see some huge gains before I started to really think about when my show will be. Thanks for the suggestions. When I repeat my workouts I will increase each of my 6RM and stay at the same weight. I have been use to pounding out 6-10 reps all the time and jumping to sets of 2, my mind thinks I need to add a great amount of weight. Not saying anything bad about it, I am sore as hell right now from my second day and it feels amazing.
    What do you currently have planned in terms of diet? I see that you listed 5,500 calories and 300g/protein.

    We can definitely utilize this program to help you to pack on some serious size and I think that with some more agressive 6RM numbers you should find the workouts to be fairly challenging.

    Keep me posted on your training and let me know if there is anything that you would like to brainstorm...
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

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    Here is my next question. Doing the ABAB workout, on the second workout session do I switch up my workouts. If I do close grip on monday, do I also do it on Friday? Or can I switch it out with press downs. I actually did my thursday today because I am not going to be around this weekend. I am also not going to be around next weekend due to the Arnold Classic. Favorite time of the year. I know if I do what I previously did my ass gets kicked and the weight is not always the same, I have to go down in weight to get my 6RPM. What should I do to maximize my ability to gain massive size with the workout.

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    I basically stick to around 40-60 grams of protein each meal along with the same amount of carbs. I have a high calorie portein shake in the AM and PM. I have a protein shake at 12, before the gym and one right after. What supplements other than creatine, protein and BCAA's would you suggest I take. I also take a pre-workout drink.

  10. #10
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Henson23 View Post
    Here is my next question. Doing the ABAB workout, on the second workout session do I switch up my workouts. If I do close grip on monday, do I also do it on Friday? Or can I switch it out with press downs. I actually did my thursday today because I am not going to be around this weekend. I am also not going to be around next weekend due to the Arnold Classic. Favorite time of the year. I know if I do what I previously did my ass gets kicked and the weight is not always the same, I have to go down in weight to get my 6RPM. What should I do to maximize my ability to gain massive size with the workout.
    The "A" workouts and "B" workouts are always the same. You will be training each muscle group 2 times per week. You may not work with the same weights in each session and that is fine, you work with your 6RM for that day for the cluster set.

    Here is how the weights are determined and what your workout should look like:

    Bar x 6 reps (warm-up)
    135lbs x 1(feel set)
    185lbs x 1(feel set)
    225lbs x 1(feel set)
    240lbs x 6 (work set)
    270lbs x 6 (work set)
    300lbs x 6 (work set)
    320lbs x 6 (work set)
    340lbs x 6 (work set) This was the previous best but the last rep felt easy, so go for another set
    350lbs x 6 (work set) Barely got the 6th rep.
    - Rack the bar. Rest as long as you need before attempting 2 more reps, approx 30-60 secs.
    - Rack the bar, breathe deeply for another approx 30 sec and try for another 2.
    - Repeat. And that's it.


    The 350 lbs is your Cluster Set. You will be performing 12 reps with your 6RM in the quickest time possible.

    Hope this helps. It is a little bit different than how you are probably used to training; but is an effective protocol for building muscle.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  11. #11
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Henson23 View Post
    I basically stick to around 40-60 grams of protein each meal along with the same amount of carbs. I have a high calorie portein shake in the AM and PM. I have a protein shake at 12, before the gym and one right after. What supplements other than creatine, protein and BCAA's would you suggest I take. I also take a pre-workout drink.
    It sounds like you are good in terms of diet. How much fat do your typically consume?

    I would recommend Beta-Alanine to stack with creatine, and along with that the only other recommendation would be a good protein powder. If you are using whey-only you might want to check out a blend, with this program you can get a great deal on Nitrean and you get 3 tubs of Results (Creapure Creatine / Beta Alanine blend) for free as well.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  12. #12
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    Friday
    Pull Downs - 6x295, 2x300, 2x300, 2x300
    Barbell Rows - 6x275, 2x295, 2x305, 2x335
    Incine BP - 6x285, 2x295, 2x305, 2x335
    Military Presses - 225x6, 235x2, 240x2, 240x2
    Close Grip - 275x6, 285x2, 295x2, 295x2


    Saturday
    Squats - 315x6, 355x2, 365x2, 370x2
    Deadlift - 325x6, 335x2, 345x2, 355x2
    Calf Press leg press machine - 700x6, 700x2, 700x2, 700x2
    Barbell Curl - 135x6, 140x2, 145x2, 150x2
    Cable Crunch wide strap pully- 110x10x3

    Weight: 203lbs

    Monday:
    BB Rows: 275x6, 280x2, 280x2, 285x2
    Pulldowns: 300x6,300x2x3
    Incline: 325x6, 330x2, 330x2, 335x2
    Military: 235x6, 235x2, 235x2,235x2
    Close Grip: 285x6, 285x2, 285x2, 285x2

    Wednesday:
    Squats: 375x6, 375x2, 375x2 375x1 Ass Kicked
    Deadlift: 345x6, 345x2, 345x2, 345x2
    Calf Press: 750x6, 750x2, 750x2, 750x2
    Barbell Curls: 155x6, 155x2, 155x2, 160x2
    Abs Wide cable: 130x6, 130x2, 130x2, 130x2

  13. #13
    Wannabebig Member levensok's Avatar
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    Impressive stuff, Henson. Just curious, how long have you been weight training?

  14. #14
    Strongman Tom Mutaffis's Avatar
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    Nice work on the last two sessions.

    How are you feeling? (soreness, etc.)
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

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    I started being dedicated to training about four years ago. I did my first show and weighed in at 136lbs. Ever since then I live for training. Best hobby in the world.

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    Soreness has been kicking my ass the day after, the second day im back to normal. My only thing is making sure I get my sleep. I have a rough time sleeping at night, getting to bed on time and I have sleep apnea. Other than that I am doing great.

  17. #17
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Henson23 View Post
    Soreness has been kicking my ass the day after, the second day im back to normal. My only thing is making sure I get my sleep. I have a rough time sleeping at night, getting to bed on time and I have sleep apnea. Other than that I am doing great.
    Have you tried taking ZMA? That seems to help me to sleep better.

    Glad to hear that things are going well so far; please continue to post a write up for each training session.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

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  18. #18
    Senior Member thanky0ujesus's Avatar
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    Damn, you're a strong dude. Would be cool to see some pictures.

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    I will get pictures posted here in the next few days. .

    Tom,

    I had to switch from squats to leg press my workout today. Is this ok? I got a pinched nerve or something that is killing my lower back. I did it at work and ****, I started to squat today and it killed my lower back. I dont want to mess it up any more than it is.. It didnt effect my deadlifts or any other workout.

  20. #20
    Soon to be lean... Joe Black's Avatar
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    Good progress in here!

    how was the arnold by the way?

    Also how is your weight since starting the program?
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  21. #21
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    Monday workout:

    Bent over rows: 285x6, 295x2, 295x2, 295x2
    Pulldowns: 300x6, 300x2, 300x2, 300x2
    Incline: 325x6, 335x2, 335x2, 350x1 (Had to try)
    Shoulder Press: 235x6, 245x2, 245x2, 245x2
    Close Grip Bench: 285x6, 285x2, 285x2, 285x2


    The arnold was great! He ended up handing out the trophy to the overall amature bodybuilding champion and then walked around at the expo with all the security guards. Since I have started I have gained approx. 5 lbs, I have been eating lean but many meals. I have been complemented on the gains and just how full I look when working out. The program is great.

  22. #22
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    strong lifts! great work

  23. #23
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    Wed:

    Leg press: 950x6, 950x2, 950x2, 970x2
    Deadlift: 345x6, 345x2, 345x2, 345x2
    Calves: 800x6, 800x2, 800x2 800x2
    Barbell Curls: 150x6, 150x2, 150x2, 150x2
    Abs Wide cable: 130x6, 130x2, 130x2, 130x2

  24. #24
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Henson23 View Post
    I will get pictures posted here in the next few days. .

    Tom,

    I had to switch from squats to leg press my workout today. Is this ok? I got a pinched nerve or something that is killing my lower back. I did it at work and ****, I started to squat today and it killed my lower back. I dont want to mess it up any more than it is.. It didnt effect my deadlifts or any other workout.
    Leg press is fine, although you might be better off with hack squats. If you decide to go with leg press then I would just make sure to keep your feet relatively close together and in the middle of the platform; this will keep the emphasis on your quads as opposed to glutes/hamstrings with feet high and wide.

    Did you have a chance to upload the pictures yet?

    Great job on the incline pressing!
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  25. #25
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    Saturday
    Squats: 355x6, 355x2, 355x2, 375x2
    Deadlift: 365x6, 365x2, 365x2, 365x2
    Calves: 800x6, 800x2, 800x2 800x2
    Barbell Curls: 150x6, 150x2, 150x2, 150x2
    Abs Wide cable: 130x6, 130x2, 130x2, 130x2

    I got sick last week, Felt better thursday but didnt work out, just exhausted. Did my saturday lifts and felt great. My lower back is not hurting anymore and started back up with my squats. My girl is going to take new pictures this week for me and we will get them posted. Started taking ZMA before bed and it does the trick, get a full nights sleep and I do not wake up as much. Most appreciated for the advice.

    After the program, what do you guys want to see? Do you want us to go back to our normal workout schedule? What would you suggest?

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