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cmonan's muscle gaining quest

C

cmonan

Member
Sep 24, 2010
35
0
Sorry I haven't posted in a while. I've still been hitting it hard, just forgot/haven't had time to post.

Tuesday Oct. 5th

Chest and did Abs after

DB Pullovers 2x15 45s
Flat Bench 2x15 35s / 1x12 40s / 1x9 45s

Decline Bench 2x12 25s / 2x10 30s / 1x8 30s
Incline Bench 2x12 20s / 2x9 20s

Incline DB Flys 1x15 15s/ 1x12 15s/ 1x9 20s
Flat DB Flys 1x9 20s / 1x12 15s / 1x15 15s / 1x18 10s

(triple/setted)
Hanging Knee Raises 2x25
Vacuums 30sec
Leg-on-Bench Crunches 2x25
 
C

cmonan

Member
Sep 24, 2010
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Wednesday Oct. 6th Legs

Bar Lunges 1x15 bar / 2x10 25s
Squats 3x8 65s / 3x6 75s / 3x4 90s / 1x20 60s
Leg Curls 3x10-12 90lbs (held at top for 2sec)

(triple/setted)
Seated Calf 3x24 55lbs
Toe-Ups (45deg leg press) 2x30 150lbs / 1x45 90lbs
Standing Calf Raise 2x20 55lb DBs / 1x30lb DBs
 
C

cmonan

Member
Sep 24, 2010
35
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Thursday Oct. 7th Off

Friday Oct. 8th Shoulders and Upper Traps

Military Press 1x15 bar / 2x10 10s

(one side at a time on DBs)
DB Lateral Raise 3x10 15s
DB Front Raise 3x10 15s

Bent-Over Cable Lateral Raises 3x10 10lbs
Upright Rows 3x10s (smith) 25s

Barbell Shrugs 2x12 140 / 2x8 180 / 1x6 230 / 1x8 180 / 1x15 140 / 1x15 140(reverse)
 
C

cmonan

Member
Sep 24, 2010
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Saturday Oct. 9th Arms

DB Overhead Lift (tri warm up) 1x15 25s
Barbell Curls 1x12 Bar

I sort of super-setted. ex: I would do the 2 sets on V-bars then go to curls then back

V-Bar Pushdowns 2x12 100lbs / 2x10 110lbs / 2x8 120lbs / 2x6 130lbs
Seated Incline DB Curls 1x8 20s / 2x6 25s / 2x4 25s / 1x4 25s

Same deal as the first 2

Rope Pushdowns 2x12 80lbs / 2x9 80lbs
Preacher Cable Curls 2x12 60lbs / 2x9 60 for first upped to 70 for last set
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,127
635
Truckin right along C-MO....keep up the good work. When u gonna start adding in some high weight/low reps bro?
 
C

cmonan

Member
Sep 24, 2010
35
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This week is actually heavy chest.

Should I do more than one heavy day a week thou?

Like heavy chest and a few days later heavy arms?
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,127
635
Just my personal theory but I try and go relatively heavy every day. Usually pick a core lift for each bodypart and will push in the 4-8 range on that lift. Then I will hit 10+ on all my auxillary lift for that day. My log has a detail of each of my workouts if you wanna check it out.
 
C

cmonan

Member
Sep 24, 2010
35
0
Last week was my creatine loading phse 20g a week.
Also was my first week on Pump Fixx (pre-w/o).

I cannot get enough of that stuff! Great pumps, energy, and focus.
No crash and the energy isn't jettery, it is sustained throughout my hour-hour and a quarter workouts.

This week is a maintenance phase 10g of creatine a day pre and post w/o.
Pump Fixx, still haven't need more than 2 scoops.

I am changing up my split as suggested by someone in my Welcome Thread.

Mon- Legs
Tues- Off (low intensity cardio probably swimming after legs...)
Wed- Chest/Abs (low-it cardio separate from w/o)
Thurs- Back/Calves
Fri- Off (same as Tues, probably jogging 30-40min separate from w/o)
Sat- Shoulders&Upper Traps/Abs (low-it cardio separate from w/o)
Sun- Arms/Calves
 
C

cmonan

Member
Sep 24, 2010
35
0
Sounds good, I'll try to hit a lower 4-8 rep in one of my main body parts every w/o from now on.

Would something like flat bench for chest be good, and then some thing like incline the week after?
 
C

cmonan

Member
Sep 24, 2010
35
0
Sunday Oct. 10th just some cardio and abs

Monday Oct 11th Legs

I warm up each body part accordingly.

Squats 1x15 35s /12 45s/ 10 65s/ 8 70s/ 10 65s/ 15 50s (pyramid)
Stiff Legged Deadlifts 2x12 45s

(supersetted)
Leg Press 4x8 250lbs
Leg Ext. 4x12 90lbs

Leg Curls 4x8 100lbs

Stretched it out and foam rolled after w/o.
 
Lizard King

Lizard King

Administrator
Staff Member
Sep 9, 2010
13,896
6,811
I like Mayo's idea of adding some heavy weight in there, you need to start shocking those muscles and get them growing.
 
C

cmonan

Member
Sep 24, 2010
35
0
Tuesday Oct. 12th Off day

I just did about 30min on the treadmill 3.5mph-4.5mph incline at about 4

I am ready to pump heavy chest tomorrow!
 
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