cmonan's muscle gaining quest

[cmonan]

I have been weight training for about 2 months now. Which I started after 90days of P90x. I was 220lbs 5'9" got down to 150lbs after about a year and a half. I trying to bulk up now and I have gained about 10lbs in the last 2 months. Been eating big and training hard. I hope to give you guys more on how my progression plays out, and hopefully get some advice at the same time!

 

[cmonan]

Today was kind of a moderate/light Dumbbell work day, cause last week I hit my chest really hard.
Did Chest/Tri's and a bit of abs

DB Pullovers 3x12 40s
(all of these are DBs)
Flat Bench 2x15 40s / 2x12 40s / 2x10 45s
Incline Bench 2x12 35s / 2x15 30s / 2x18 25s
Flat Bench Flyes 1x12 20s / 1x15 20s / 1x18 15s

Skullcrushers 2x15 Ez-bar w/ 10s
V-Bar Pushdowns 1x10 10(cable system I believe is in 10lb increments) / 4x8 12
Rollerbar Pushdowns 2x10 7
Rope Pushdowns 1x20 5 / 1x35 3

Did 3x25 Crunches/Vacuums(30-60sec) in between sets

At end of workout Crunches to Failure then right into Knee-ins did 20 followed by plank held for 60sec.

 

[Mindlesswork]

nice log, and here's hoping you make great gains. What are your goals?

 

[cmonan]

Goals are to gain muscle, bulk I guess is the common term. I'm right at about 160lbs now after about 2 months of weight training up from 150 ~13%bf.

Today was legs

Stretched and did Bar Lunges to warm up 1x15 just bar 1x10 25s

(weight listed is on both sides of the bar)

Squats 3x9 55s, 3x6 65s (upped to 70s on last set of 6s), 3x3 85s, 1x15 60s
Leg Curls 3x10-12 about 90 on the machine

Calf Exercises were triple setted
Seated Calf Raise 4x12 75lbs
Toe-ups (done on 45legpress machine) 3x20 100s for 1st 125s for last 2
Platform Calf Raise 3x12 70s(smith machine), 1x24 (45s)

 

[cmonan]

Yesterday was Back/Biceps

(supersetted)
Lat Pulldown 1x15 60lbs 2x10 80lbs 2x8 90lbs
Standing DB Curls 1x12 2x10 2x8 25s

(supersetted)
Close Grip Pulldown 2x15 90lbs 1x10 1x8 1x6 110lbs
21s Barbellx1 Ez w/7.5s x3

(triple setted)
Wide Grip Seated Rows 3x10 70lbs 1x15 60lbs
Close Grip T-Row 1x15 55lbs 2x10 65lbs
Preacher Curls (wide grip)2x10 ez-7.5s (close grip)2x10 ez-7.5s

 

[cmonan]

Thursday was just sort of a clean up day

Abs/Forearms/Cardio

Ran on the Treadmill for about 30min, did intervals

Later on I did Abs/Forearms
Captains Chair Knee Raises 3x25
Roman Chair Sit-ups2x25/Swiss-Ball Crunches 1x25
Oblique Cable Twists 2x25 on each side (1 high one low)
Oblique Crunches 1x20 on each side
Plank 2x60sec hold
Vacuums 4x30-60sec (did these throughout my ab workout)
Crunches to Failure 50 (legs o a bench)

Forearms was just light
Wrist Curls 2x20 Just a Bar
Reverse Wrist Curls 2x12 22lbs

 

[cmonan]

Friday was Shoulders and Traps

Military Press 1x15 (bar) 3x10 bar+12.5s
DB Overhead Press 3x8-10 40s first set dropped to 35s
DB Lateral Raises 3x12per side 15s
Front Raise 3x12 EZBar+5s

(supersetted next 2)
Upright Rows 3x10-12 EZBar+25s
Reverse Shrugs 3x12 120lbs + (whatever the smithbar weighs, not sure so I'm just putting the plate weight for shrugs)

Barbell Shrugs 1x12 140 2x10 150 2x8 180 1x6 210 1x4 240 1x1(max) 280 1x15 160 1x30 150

 

[Mindlesswork]

Nice volume there, and bet you are pumped today!

 

[cmonan]

Saturday's workout was Arms.
I already did Tri's and Bi's earlier this week, but they were on Chest and Back day, so today was more moderate and shaping.
More reps less weight, focusing of good form (I always do but) and holding the movements with slow controlled motion.

Stretched and warmed up (done before every workout)

DB Overhead Lift (Tri's) 1x15 20s
EZ-Bar Curl 1x12 EZ+5s
(sort of warm up)

V-Bar Pushdown 2x15 70lbs?(it was at 7 on the cable machine) 2x12 80lbs 1x10 100lbs
EZ-Bar Curls 2x15 7.5(on each side) 2x12 7.5 1x10 10

One Arm Cable Kickbacks 2x10 20lbs (again 2 on cable system) 2x12 10lbs 1x15 no plate (obviously done on each arm)
Cable Concentration Curls 2x10 30lbs (3 on cable system) 2x12 20lbs 1x15 10lbs (one arm at a time)

Stretched and Chugged Post W/O drink. (60g Dextrose, 12g Casein, 28g Whey, 5g Glutamine)

Next week I am cycling back onto Creatine and Pre-W/O Supps (Pump Fixx this time, I'm Excited!!!). I'll go 20g of creatine a day for first week, then 10gs a day for maintenance.

 

[cmonan]

I think I'm going to hit up some AB's and cardio in about an hour or so, as well.

 

[cmonan]

Sunday Off Day, I wish I could train hard everyday... Stupid recovery time.

Maybe some light cardio, that's about it...

 

[cmonan]

Monday Oct. 4th

Today was Back, and man I tore it up today.
First day back on Creatine and a pre-w/o (Pump Fixx)

I took 5g of Creatine at breakfast and 5g b4 and after my workout.
Pump Fixx is a great product!!! I took a scoop and 1/2 for my first time, and the focus was unreal.
The energy it gave was also unbelievable with no crash afterwards.
The supp, was just as good or better than Jack3d imo.

My workout:
Lat Pulldown 1x15 warm up at 60lbs
Stretched out the back and the got to it.

Lat Pulldown 2x10 80lbs 2x8 100lbs
Seated Cable Row 2x10 70lbs 2x12 70lbs
Bent-over Barbell Row 3x10 50lbs on bar

Close Grip Lat Pulldown 3x8 110lbs 2x10 90lbs
Deadlifts 2x12 70lbs on bar 2x8 90lbs on bar
Straight Arm Lat Pulldown 2x30 50lbs dropped to 40lbs for second set
Back Extensions just to stretch out my back after I was done.

Felt great after, one of the best back workouts I have had in a while.
My back is usually my tightest part of my body, so I usually feel stiff going into the gym, but today I didn't feel that stiff and it was great!

Edit: This workout was also fueled by Muse, I recommend that to everyone....