Training Log: Must gain weight

Discussion in 'Training Logs' started by pollux, Aug 9, 2008.

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  1. pollux

    pollux OT Supporter

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    Update 10/18/09

    Tried Pur's routine with limited effectiveness (probably suffered from my terrible eating habits) and decided to switch it up anyways to less volume, low rep compound lifts.

    height 5'10"

    118 lbs 7% 12/27/07

    135 lbs 8% bf 8/8/08

    135 lbs 8.7 % bodyfat 8/13/09
    140 lbs 11% bf 10/11/09
    145 lbs 13% bf 10/31/09
    146 lbs 13% bf 11/20/09
    150 lbs ~13-14% bf 12/7/09
    152 lbs ~13-14% bf 12/14/09
    152 lbs ~13-14% bf 12/23/09
    152 lbs ~13-14% bf 1/10/09

    10/5/09 = Week 1 of new workout
     
    Last edited: Jan 11, 2010
  2. daneeyah

    daneeyah Guest

    how long have you been working out? whats your diet like?
    do you have a routine or you still developing one?
    and 8% is pretty low BF.. how'd you measure that?






    whats your name? where you from? what are your likes/dislikes? hehe jk :p
     
  3. pollux

    pollux OT Supporter

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    ===========
    Beginning stats

    Squats free:
    3 sets 135 x 8


    Flat bench:
    1 set 135 x 10
    1 set 165 x 4
    1 set 165 x 5 + 1 spot

    Sitting DB military press:
    3 sets 35s x 7

    Barbell curls:
    3 sets 55 x 6-7


    Weighted ab machine:
    1 set 115 x 10
    2 sets 125 x 8

    ===


    I've been working out really on and off for past few years (no commitment at all). However, as of 8 months ago, I kept it up better by usually going at 2x a week. Now, I try to go 4x a week (sometimes 3) and I've been doing that for a month.

    Routine:
    Monday: Legs, biceps, possibly back
    Tuesday: Chest/shoulders
    Wednesday: Pilates, legs
    Fri/Saturday: Chest/shoulders

    I throw in abs in there whenever I think it's a good time. Usually 2x a week.

    My diet a little random. A lot of sandwiches- I try to keep it low fat. My calories ends up to be around 30% fat, 45% carbs, 25% protein.

    Regulars in my diet include: oatmeal, protein shakes with 1% milk, chicken breast, wheat bread, protein bars-- I try to include as much vegetables/fruits as possible.

    I measured my BF% with an electronic scale, so take that with a grain of salt.
     
    Last edited: Nov 22, 2009
  4. pollux

    pollux OT Supporter

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    Minor update:

    Weight is the same.. I haven't been eating enough. But I'm going to start eating a lot more now.

    Flat bench:
    8x135
    5x175
    3x175

    Seated bent over lateral raise
    8x12.5

    Weighted abs
    8x125
    2 sets 8x147.5

    Seated calf raises
    3 sets 8x90
     
  5. pollux

    pollux OT Supporter

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    Oh shit. Just realized my progress seems to be a little slow.
     
  6. RG

    RG New Member

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    well you're better than me.. i'm 5'8 144lbs and can only bench 105 right now :rofl:







    :wtc:
     
  7. pollux

    pollux OT Supporter

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    :hug: How long have you been working out? I think you can make some progress fast
     
  8. RG

    RG New Member

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    since the beginning of august so about 2 months, but i really didn't know what i was doing at first and wasn't eating enough calories / doing too much cardio so I never gained or grew. i never did bench/squats/dls either until last week so hopefully the numbers should pick up. this will be my second 'official' week of doing proper bench (was doing them with db before). :mamoru:
     
  9. mandrew

    mandrew New Member

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    so you hit back "maybe" once per week?

    Unless you like the caveman look I'd work your back every week and only do chest/shoulders once... You can also do a different type of split to make things easier for you. Pur's routine (stickied at the top of F&N) is good for bodybuilding, and there's a lot of good routines for getting stronger that I can reference if you're interested. Seems like you're more concerned with size/looks though, so try Pur's routine for that.
     
  10. GTLifter

    GTLifter Banned

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    [email protected]'10" is still pretty fucking skinny....I've been there before (well at 5'11"ish) and it sucked....


    your routine sucks
     
  11. pollux

    pollux OT Supporter

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    Ah. I've since started working out my back at least once a week now, usually 2 times. I had lower back pain for the longest time but after I went to see a chiropractor, I've gotten a lot better.

    Are you referring to Pur's routine posted by NoQuarter? I'm going to look into that, maybe try it out next week.
     
  12. mandrew

    mandrew New Member

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    yeah that's the one. Everybody who's tried it has liked it.
     
  13. pollux

    pollux OT Supporter

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    One step at a time. How do you know what I'm doing anyways? I've only posted stats that I can remember... But I agree, generally. I haven't done my homework on routines, so I will probably try something new soon.
     
  14. pollux

    pollux OT Supporter

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    Oh okay. Thanks.
     
  15. pollux

    pollux OT Supporter

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    Started Pur's routine

    Mon

    4 sets leg ext: 50x10, 50x12x2, 60x10
    4 sets squat: 135x8x3, 135x6
    3 sets leg press: 210x10x3
    4 sets leg curl: 60x10x3
    3 set db stiff legged or walking lunges 15lbsx10x3


    Tues
    4 sets incline db: 45x10x2, 45x8x2
    3 sets bench barbell: 135x8x2, 135x6
    3 sets machine flys: 60x12x2, 60x8
    2 sets weighted dips
     
  16. pollux

    pollux OT Supporter

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    I wonder if the incline db is supposed to tire me that much, I feel like I can barely handle benching 135 bb.
     
  17. mandrew

    mandrew New Member

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    Pur stresses the fact that you don't need big weight in order to get big. Don't worry too much about numbers
     
  18. pollux

    pollux OT Supporter

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    Thursday

    bodyweight pullups - 10,7,5,4
    bent over row db with 45s - 8,8,6,7
    front pulldown wide or narrow: 90s? -8,8,7
    cable row: 50x7, 60x6x2
    behind the head: 50s 15,15


    Friday
    Shoulders/arms

    front military: 35x10, 40x8x2
    side laterals: 12.5x12, 15x10, 17.5x10
    rear delts: 10x12, 12.5x8x2
    shrugs
    front: 60sx12x3
    behind: 50sx10x2

    Calves

    tris
    rope pushdown: 80s 10,8,10
    reversed push down (palms facing) 80x10x2

    bis
    barbell curl: 50x12, 55x5x2
    preacher machine: 10s on each side 6,8,4
    hammer curl db: 20s x 12x2

    I didn't have too much time on Friday so I skipped some exercises as well as did supersets.



    I saw myself at 139 lbs briefly, which is the highest weight I've been. :hs:
     
  19. Tumbles

    Tumbles New Member

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    At the same time though who do you see that is big and not moving big weight?
     
  20. pollux

    pollux OT Supporter

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    I think he means don't worry about moving *relatively* less weight
     
  21. pollux

    pollux OT Supporter

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    Took a long ass break from actively bulking. In the time, I had been maintaining for about 4 months, then took 2 months off from the gym.


    I started again about a month and a half ago, and got all my gains back and more. My starting stats were similar to those last posted here (That's because I made some gains even during my maintaining phase that I lost).

    New stats:
    Weight: 140 lbs
    Bodyfat: 11%



    Legs:
    Leg extension - 60x12x3 (weight / reps / sets)
    (Can't do squats anymore because of lower back pain :wtc:)
    Diagonal leg press - 180x8x2, 270x6x2
    Leg curls - 80x8x2, 90x6x1, 90x4x1
    Lunges - 70x8x3, with 2 35 lbs dumbbells


    Chest day:

    Bench - 135x10x1, 185x4x2, 195x4x1 (PR)
    Incline DB - 50x8x3
    Forearm curls (both sides) - 40x15x3
    Machine flys - 80x12x1, 120x8x1, 120x5x1
    Dips - bodyweight x 10, x6, x6
     
  22. pollux

    pollux OT Supporter

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    So, officially I started bulking again Aug. 17th, 09. Last time it took me a year to gain 20lbs (Dec '07-Dec-'08) and I went from 6-7% bodyfat to 10%.

    I hope I can repeat this, though I think it'll be harder now.


    Started supplementing a little more recently too.

    Got a decent fish oil (500mg EPA+DHA per 1g pill, Trader Joe's)
    Orange Triad Multivitamin (I take half the serving size)
    Dymatize Elite Whey, Muscle Milk, MHP Probolic


    I wonder if I need anything else. Any suggestions?
     
    Last edited: Sep 19, 2009
  23. pollux

    pollux OT Supporter

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    I really hate that I can't do deadlifts or squats. I'm pretty sure I got the most out of my leg gains because of squats.

    I saw a doctor 2 days ago and got X-rayed for lower back. Waiting on the results..
     
  24. pollux

    pollux OT Supporter

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    Got my X-ray results, said pain was most likely due to muscles and not spine problems.

    I just started a new workout last week, here are the workouts that matter:

    all 5x5s

    Barbell front squat: 75
    Incline bench press: 135

    Chinup: 25
    Hang clean and press: 75

    Dumbbell DL: 2x45s
    Dips: 45
     
  25. pollux

    pollux OT Supporter

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    Today:
    5x5
    Barbell front squat: 105
    Incline bench press: 155

    2x8
    Split squat: 2x35s
    One arm row: 50
     
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