Gain 10lbs: 40 Day Log 12/14/07 to 1/23/07

Discussion in 'Training Logs' started by carlo2343, Dec 15, 2007.

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  1. carlo2343

    carlo2343 New Member

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    I've always had a smaller build, I'm an active soccer player, play d1 college soccer and lost all my muscle/weight during this past season (unbelievable amounts of running).

    Hit the gym the past month, got my weight back up to where it was prior to the season from 140 to 150. Feeling stronger now as well and going up in a lot of my weight. My goal is to be 160 when returning to school Jan 23rd. I'm setting this goal now because being home allows me to eat healthy and consume a lot of food compared to when I'm up at school.

    Current weight: 150
    Goal weight: 160
    Height: 5'8

    Routine:

    Monday - Chest/Tri's/Abs
    Tuesday - Back/Bi's/Abs/Forearms + 1 1/2 hour soccer workout
    Wednesday - Shoulders + 1 1/2 hour soccer workout
    Thursday - Chest/Tri's/Abs
    Friday - Back/Bi's/Abs/Forearms
    Saturday- Shoulders
    Sunday - 1 1/2 hour soccer workout


    I practice soccer 3 times a week which counts as my legs/cardio workout.


    Any suggestions to help me reach my goal are welcome.

    Currently I try to eat 6 meals a day, and am taking creatine and whey protein.
     
    Last edited: Dec 15, 2007
  2. carlo2343

    carlo2343 New Member

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    12/14/07 Workout: Chest/Tris/Abs

    Gym was empty today since it was closing early -- didn't have a spot so I skipped barbell bench press.

    DB Flat Bench Press
    10x40
    10x45
    10x50

    DB Incline Press
    10x40
    10x45
    10x50

    Lever Decline Chest Press
    10x90
    10x160
    10x180

    Cable Standing Fly
    10x40
    10x50
    10x50

    Lever Seated Fly
    10x90
    10x95
    10x105

    Decline Pushups
    [email protected]
    [email protected]
    [email protected]


    Rope Pull down
    10x70
    10x85
    10x100

    Overhead rope extension
    10x60
    10x70
    10x85

    Skull Crusher
    10x50
    10x50
    10x50

    Close Grip Bench Press
    10x60
    10x60
    10x60

    Ab workout
     
  3. carlo2343

    carlo2343 New Member

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    12/15/07 Workout: Bis/Back/Forearms/Abs

    Bentover rows
    10x60
    10x70
    10x70

    Seated Rows
    10x90
    10x100
    10x115

    Pulldowns
    10x80
    10x90
    10x100

    Close-grip pulldowns
    10x70
    10x80
    10x90


    DB alternating curls
    10x25
    10x25
    10x25

    Barbell Curls
    10x50
    10x50
    8x60

    Reverse Curl
    10x30
    10x30
    10x30

    Overhead cable curl
    10x30 (each hand)
    10x40 (each hand)
    10x50 (each hand)

    Standing cable curl - (3) supersets
    7x25
    7x30
    7x40
    7x50
    7x60
    7x50
    7x40
    7x30
    7x25

    Ab workout
     
  4. Layne Staley

    Layne Staley New Member

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    10lbs of lean mass isn't really feasible in 40 days, but you can still definitely gain 10lbs overall if you eat enough.
     
  5. carlo2343

    carlo2343 New Member

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    Lean mass won't be possible in only 40 days, but yes I'm trying to gain 10lbs overall from eating alot, and working out.
     
  6. carlo2343

    carlo2343 New Member

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    12/16/07 Workout: Shoulders

    Standing Dumbbell Arnold Press
    10x20
    10x20
    10x20

    Dumbbell Front Raise
    10x15
    10x15
    10x15

    Dumbbell Side Raise
    10x15
    10x15
    10x15

    Shrugs
    10x65
    10x70
    10x75

    Dumbbell Press
    10x35
    10x40
    10x45
     
  7. carlo2343

    carlo2343 New Member

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    Damned, haven't kept up with this. Been doing well though, and going to the gym everyday and eating heavily for the most part. I fluctuate between 150-154 daily, just gotta keep eating and lifting.

    12/21/07 Workout: Chest/Tris/Abs

    DB Flat Bench Press
    10x45
    10x50
    10x55

    DB Incline Press
    10x45
    10x50
    8x55

    Lever Decline Chest Press
    10x110
    10x160
    10x180

    Cable Standing Fly
    10x40
    10x50
    10x50

    Lever Seated Fly
    10x90
    10x95
    10x105

    Decline Pushups
    [email protected]
    [email protected]
    [email protected]

    Rope Pull down
    10x70
    10x85
    10x100

    Overhead rope extension
    10x60
    10x70
    10x85

    Dips
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Bench Dips
    [email protected]
    [email protected]
    [email protected]

    Rope Pulldown Superset
    7x25
    7x30
    7x40
    7x50
    7x60
    7x50
    7x40
    7x30
    7x25

    Ab workout
     
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