Operation Bigga-Boy

Discussion in 'Training Logs' started by Drewski, May 1, 2007.

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  1. Drewski

    Drewski New Member

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    So I've moved on from just wanting to lose a few pounds to putting on some mass. I was on a 3 day a week full body kick for the last year or so, but I'll be switching over to Pur's BB routine since its a proven winner. I'm a really easy gainer, of fat that is, so I'll be starting by just eating clean and not much over maintenance and then up calories from there.


    Routine:
    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 sets db stiff legged or walking lunges
    2 sets crunch/ab 12-15 reps

    Tues Off

    Wed - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-15 reps
    2 sets weighted dips
    2 sets standing/seated/donkey calf raises 12-15 reps

    Thur - Back
    4 sets deadlift or cleans 6-10
    4 sets bodyweight pullups upto 15
    4 sets bent over row barbell or db 8-12
    3 sets front pulldown wide or narrow (switch it up) 8-10
    3 sets cable row 6-10
    2 sets behind the head 15 reps (Medium easy weight...just squeeze)
    2 sets crunch/ab 12-15 reps

    Fri Off/Cardio

    Sat - Shoulders/Arm
    Shoulders
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    Tri's
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    Bi's
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets

    2 sets standing/seated/donkey calf raises 12-15 reps

    Sun Off


    Measurements:
    Calf: L 16.5" R 16.5"
    Quad: L 24.5" R 24.25"
    Waist: 38"
    Chest: 48.75"
    Shoulders: 55.5"
    Arms: L 15.25" R 15"
    Forearms: L 12" R 12.25"
    Neck: 16"
    Calf: L 16.5" R 16.5"


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    Last edited: May 3, 2007
  2. Drewski

    Drewski New Member

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    Mon. April 30

    Leg Extension
    135 x 15
    135 x 15
    135 x 15
    135 x 15

    Squat
    185 x 8
    185 x 8
    185 x 8
    185 x 8

    Leg Press
    360 x 10
    360 x 10
    360 x 10

    Leg Curl
    110 x 12
    110 x 12
    110 x 12
    110 x 12

    SL Deadlift (DB)
    55 x12
    80 x 12
    80 x10

    Crunch
    12
    12


    Calories - 2004
    Carbs (g) - 105 (21.0%)
    Fat (g) - 68 (30.5%)
    Protein (g) - 243 (48.5%)
     
    Last edited: May 2, 2007
  3. Drewski

    Drewski New Member

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    Tues. May 1
    Calories - 2561
    Carbs (g) - 154 (24.1%)
    Fat (g) - 93 (32.7%)
    Protein (g) - 277 (43.3%)
     
  4. Drewski

    Drewski New Member

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    Wed. May 2

    Incline Press (DB)
    60x12
    70x11
    70x10

    Flat Press (BB)
    135x12
    135x11
    155x11

    Fly (Machine)
    150x10
    135x10
    120x10

    Dips (Assisted)
    80x12
    80x12

    Crunch
    80x12
    80x10


    Calories - 2494
    Carbs (g) - 131
    Fat (g) - 94
    Protein (g) - 281
     
    Last edited: May 3, 2007
  5. Drewski

    Drewski New Member

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    Location:
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    Thurs. May 3

    Pullups (Assisted)
    100x15
    100x12
    100x11
    100x11

    Bentover Row (BB)
    95x12
    105x10
    115x10
    115x10

    Pulldown (Front)
    120x10
    150x8
    140x10

    Cable Row
    130x8
    140x7
    130x8

    Pulldown (Behind back)
    80x15
    80x15

    Crunch
    80x12
    80x10

    Weight (lb) - 234
    Calories - 2267
    Carbs (g) - 162 (28.6%)
    Fat (g) - 67 (26.6%)
    Protein (g) - 254 (44.8%)
     
    Last edited: May 5, 2007
  6. Drewski

    Drewski New Member

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    Fri. May 4

    Calories - 3351
    Carbs - 236 (28.2%)
    Fat - 143 (38.4%)
    Protein - 280 (33.4%)
     
  7. Drewski

    Drewski New Member

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    Location:
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    Sat. May 5

    DB Press
    80x10
    80x8
    80x8

    Side Lateral (DB)
    17.5x12
    22.5x12
    22.5x12

    Rear Lateral (DB)
    20x12
    20x12
    20x12

    Shrugs (Behind Back)
    185x12
    185x12
    185x12

    Shrugs (Front)
    185x12
    185x12
    185x12

    Rope Pushdown
    50x15
    60x10/50x5
    50x9/40x6

    Tricep Ext. (DB)
    22.5x8
    22.5x8
    22.5x8

    Pushdown (Underhand)
    50x18
    60x8
    60x8

    Curl (EZ Bar)
    80x10
    60x10/50x5
    60x10

    Preacher Curl (DB)
    20x12
    20x12
    20x12

    Hammer Curl (DB)
    20x15
    25x10

    Wrist Curls (Cable)
    30x20
    40x20


    Weight (lb) - 233
    Calories - 2627
    Carbs (g) - 244 (37.2%)
    Fat (g) - 63 (21.6%)
    Protein (g) - 271 (41.3%)
     
  8. Drewski

    Drewski New Member

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    Location:
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    Sun. May 6

    Calories - 4165
    Carbs (g) - 350 (33.6%)
    Fat (g) - 197 (42.6%)
    Protein (g) - 248 (23.8%)
     
  9. Drewski

    Drewski New Member

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    Mon. May 8

    Killed many plates of food and glasses of beer on the way to see the Killers

    Calories - 3666
    Carbs (g) - 216 (23.6%)
    Fat (g) - 178 (43.7%)
    Protein (g) - 300 (32.7%)
     
  10. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Did you lose alot fo weight?
     
  11. Drewski

    Drewski New Member

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    bout 110lbs a few years back. too bad its not as easy to lose extra skin :(
     
  12. Drewski

    Drewski New Member

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    Tues. May 8

    Hungover and tired from the Killers concert last night so it wasn't the bestest of workouts :(

    Leg Extension
    120x15
    120x15
    120x15
    120x15

    Squat
    155x8
    175x8
    175x8
    195x8

    Leg Press
    410x8
    410x8
    410x8

    Leg Curl
    120x12
    135x12
    135x12
    135x12

    SL Deadlift (DB)
    70x12
    70x12
    70x12

    Crunch
    BWx12
    BWx12


    Weight (lb) - 237
    Calories - 2473
    Carbs (g) - 154 (24.9%)
    Fat (g) - 73 (26.6%)
    Protein (g) - 300 (48.5%)
     
  13. Drewski

    Drewski New Member

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    Location:
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    Wed. May 9

    Incline Press (DB)
    70x11
    70x12
    75x8

    Bench Press (BB)
    155x9
    155x7
    155x8

    Fly (DB)
    25x12
    25x12
    35x8/25x4

    Dips (Bench)
    BWx13
    BWx11

    Seated Calf Raise
    160x15
    160x15

    Weight (lb) - 239
    Calories - 2143
    Carbs (g) - 162 (30.2%)
    Fat (g) - 63 (26.5%)
    Protein (g) - 232 (43.3%)
     
  14. Drewski

    Drewski New Member

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    Location:
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    Thurs. May 10

    Pullups (Assisted)
    100x15
    100x12
    100x10
    100x9

    Bentover Row (BB)
    95x12
    115x12
    115x10
    115x9

    Pulldown (Front, Narrow Grip)
    130x9
    130x10
    130x8

    Cable Row
    130x8
    120x8
    180x8

    Pulldown (Behind back)
    70x15
    90x15

    Situp
    BWx12
    BWx12



    Weight (lb) - 234
    Calories - 2062
    Carbs (g) - 138 (26.8%)
    Fat (g) - 54 (23.6%)
    Protein (g) - 256 (49.7%)
     
    Last edited: May 12, 2007
  15. Drewski

    Drewski New Member

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    Fri. May 11

    Calories - 2547
    Carbs - 195 (30.6%)
    Fat - 87 (30.7%)
    Protein - 246 (38.6%)
     
  16. Drewski

    Drewski New Member

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    Location:
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    Sat. May 12

    DB Press
    70x8
    65x8
    65x7

    Side Lateral (Cable)
    30x12
    40x10
    40x10

    Rear Lateral (Cable)
    30x10
    40x10
    40x10

    Shrugs (DB)
    95x12
    95x15
    85x15

    Shrugs (Front)
    185x12
    185x12
    185x12

    Rope Pushdown
    60x15
    60x15
    60x12

    French Press (DB)
    25x18
    20x9
    25x6

    Pushdown (Underhand)
    50x10
    60x8
    60x7

    Curl (EZ Bar)
    60x9
    60x10
    70x9

    Preacher Curl (DB)
    22.5x12
    22.5x12
    20x15

    Hammer Curl - SS 1 (Rope)
    70x15
    80x15

    Wrist Curls - SS 2 (Cable)
    50x20
    80x20


    Weight (lb) - 235
    Calories - 4050
    Carbs (g) - 283 (28.0%)
    Fat (g) - 190 (42.2%)
    Protein (g) - 302 (29.8%)
     
  17. Drewski

    Drewski New Member

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    Location:
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    Sun. May 13

    Calories - 3208
    Carbs (g) - 226 (28.2%)
    Fat (g) - 156 (43.8%)
    Protein (g) - 225 (28.1%)
     
  18. Drewski

    Drewski New Member

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    Location:
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    Mon. May 14

    Leg Extension
    135x15
    135x15
    135x15
    135x15

    Squat
    175x8
    175x8
    185x8
    195x8

    Leg Press
    320x10
    410x8
    410x8

    Leg Curl
    140x12
    140x11
    140x8
    140x8

    SL Deadlift (DB)
    70x10
    85x8
    85x8

    Seated Calf Raise
    160x15
    170x12


    Weight (lb) - 239
    Calories - 2520
    Carbs (g) - 220 (34.9%)
    Fat (g) - 64 (22.9%)
    Protein (g) - 266 (42.2%)
     
  19. Drewski

    Drewski New Member

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    Tues. May 15

    Fly (DB)
    35x12
    40x12
    40x10
    Bench Press (DB)
    65x8
    65x8
    65x8

    Incline Press (BB)
    135x8
    135x8
    155x8

    Dips (Assisted)
    90x15
    90x13

    Crunch (Cable)
    100x15
    140x15

    Weight (lb) - 235
    Calories - 2223
    Carbs (g) - 208 (37.4%)
    Fat (g) - 47 (19.0%)
    Protein (g) - 242 (43.5%)
     
  20. Drewski

    Drewski New Member

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    Location:
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    Wed May 16

    going to see the Arcade Fire tonight, so its a beer & steak kinda night


    Calories - 2694
    Carbs (g) - 247 (36.7%)
    Fat (g) - 82 (27.4%)
    Protein (g) - 242 (35.9%)
     
  21. Drewski

    Drewski New Member

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    Location:
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    Thurs May 17

    Pullups (Parallel Grip - Assisted)
    50x9
    70x10
    80x8
    100x8

    Row (Plate Loaded Machine)
    90x12
    90x10
    90x10
    90x10

    Pulldown (Front - Wide Grip)
    110x12
    130x10
    140x8

    Hanging Row
    BWx7
    BWx7
    BWx6

    Pulldown (Behind Back - WG)
    90x12
    90x12

    Standing Calf Raise
    275x15
    295x15


    Weight (lb) - 234
    Calories - 2204
    Carbs (g) - 197 (35.8%)
    Fat (g) - 52 (21.2%)
    Protein (g) - 237 (43.0%)
     
  22. Drewski

    Drewski New Member

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    Fri. May 18

    Amazing workout. Tried the Primal N20 Sample and I had the biggest pump I can remember. Had tried the sampel of RedBlast on arm day last week and I found Primal was alot better for me. The only weird thing was the tingling sensation, but once I got into my workout, I didn't really notice it.

    DB Press
    65x12
    75x6
    65x6/55x4

    Side Lateral (Cable) - SS 1
    22.5x12
    22.5x8/17.5x4
    25x6/20x6

    Rear Lateral (Cable) - SS 2
    22.5x12
    22.5x8/17.5x4
    25x6/20x6

    Shrugs (BB - Front)
    185x15
    205x14
    225x10/185x8

    Shrugs (DB)
    85x10/70x5
    90x10/80x5
    85x8/75x7

    Rope Pushdown
    100x15
    120x12
    140x5/120x5/100x5

    French Press (Incline - DB)
    20x10
    20x8
    22.5x5/17.5x3

    Pushdown (Underhand - ISO)
    50x8
    40x15
    50x8/40x4/30x3

    Curl (Cable - ISO)
    30x15
    40x12
    40x12

    Preacher Curl (DB)
    22.5x13
    25x8/20x4
    25x8/20x4/17.5x3

    Hammer Curl (Rope)
    80x15
    100x5/90x3/80x5/70x3

    Wrist Curls (Cable)
    100x20
    120x20

    Weight (lb) - 236
    Calories - 3063
    Carbs (g) - 327 (42.7%)
    Fat (g) - 79 (23.2%)
    Protein (g) - 261 (34.1%)
     
  23. Drewski

    Drewski New Member

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    Tues. May 22

    Leg Extension
    140x15
    140x15
    140x15
    160x12

    Single Leg Squat
    BWx8
    BWx8
    BWx8
    BWx8

    Leg Press
    410x12
    450x12
    500x8

    Leg Curl
    135x15
    150x12
    150x10
    150x10

    SL Deadlift (DB)
    85x8
    85x8
    95x8

    Leg Raise (Bent Knee)
    BWx12
    BWx12


    Weight (lb)- 242
    Calories - 2478
    Carbs (g) - 192 (31.0%)
    Fat (g) - 78 (28.3%)
    Protein (g) - 252 (40.7%)
     
  24. Drewski

    Drewski New Member

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    Wed. May 23


    Fly (DB)
    40x12
    40x12
    40x10

    Bench Press (DB)
    70x8
    70x8
    70x8

    Incline Press (BB)
    135x8
    135x8
    135x8

    Dips (Bench)
    BWx11
    BWx10

    Seated Calf Raise
    170x15
    170x15

    Weight (lb) - 240
    Calories - 3271
    Carbs (g) - 235 (28.7%)
    Fat (g) - 139 (38.2%)
    Protein (g) - 270 (33.0%)
     
  25. Drewski

    Drewski New Member

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    Thurs May 24

    Pullups (CG)
    BWx6
    BWx5
    BWx5
    BWx4

    Cable Row (WG)
    100x12
    120x12
    140x12

    Pulldown (Front - Shoulder Width)
    120x12
    130x12
    140x9

    Bentover Row (Cambered Bar)
    90x10
    100x10
    110x10
    110x10

    Pulldown (Behind back)
    105x12
    105x12

    Situp
    BWx12
    BWx12

    Weight (lb) - 240
    Calories - 2525
    Carbs (g) - 209 (33.1%)
    Fat (g) - 69 (24.6%)
    Protein (g) - 267 (42.3%)
     
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