Hard Gainer!

[jd66]

Leg Day..

10 minutes light warm up on stairs
Squats..bar x 12, 135 x 12, 185 x 8, 185 x 6, 225 x 4, 225 x 4, 135 x 10
Standing Calf raises 3pps x 12, 4 pps x 10, 5 pps x 8, 5 pps x 8, and drop setting back down to 1 pps no rest between.
hammer strength leg extensions 95 per side x 10, 105 x 8, 115 x 7
leg press 2 pps x 12, 3pps x 10, 4pps x 8, 4pps x 6
calf work on leg press..toes out/toes in..3 pps and 2 pps x 8-10 each
hamstring curls 80 x 10, 90 x 8, 90 x 7

 

[Superman]

I'm glad you are putting on some muscle brother! Looking forward to some progress pics man!

 

[macgyver]

I'm glad you are putting on some muscle brother! Looking forward to some progress pics man!

Yep....dont sound like a 'hardgainer' to me. Gaining a lb a week can be done for a while, but you will have to back cals down at some point or you will get too fat. For me (when I trained naturally) I would shoot for a 200-250 daily surplus. I could run this a long time (4-5 months) before I would have to do a quick cut again. The cuts are just as beneficial as the surpluses. Coming off your cuts you can really bring in the carbs as you insulin sensitivity is great. The first 3-4 weeks off a cut are usually the most productive and you can run higher surpluses without the fat gain.

Good luck man. In for some progress pics.

 

[bermuda]

top ramen was my key ingredient..went from 185 to 205 in a few months lol

 

[jd66]

Yep....dont sound like a 'hardgainer' to me. Gaining a lb a week can be done for a while, but you will have to back cals down at some point or you will get too fat. For me (when I trained naturally) I would shoot for a 200-250 daily surplus. I could run this a long time (4-5 months) before I would have to do a quick cut again. The cuts are just as beneficial as the surpluses. Coming off your cuts you can really bring in the carbs as you insulin sensitivity is great. The first 3-4 weeks off a cut are usually the most productive and you can run higher surpluses without the fat gain.

Good luck man. In for some progress pics.

I don't plan on keeping up the pound a week pace much longer. Def have some fat already. Just want to get to a weight I'm happy with and go slow and steady from there. After I finished my last cardio related event on April 27 I was way too skinny for my liking at somewhere around 155...I had enough of that!

I will post a before and current pic later.

Thanks for the advice!

 

[jd66]

top ramen was my key ingredient..went from 185 to 205 in a few months lol

hmm interesting..note taken lol

 

[jd66]

Back day..with some calves and bi's

10 minute stair warm up
Pull ups 10, 8, 7. reverse grip 10, 7, 6
standing calf raise 3 pps x 12, 4 pps x 10, 4 pps x 10, 5 pps x 9, 5 pps x 8, and taking a plate off until 1 pps no rest 7-8 reps each. I'm obsessed with calves lately!
High hammer strength rows. 1 plate plus a 25 per side x 8, 2pps x 7, 2pps x 6
single arm db rows 60 x 8, 60 x 8
bi concentration curls 30 x 8, arms out curls 30 x 9
preacher single arm curls 25 x 10, 30 x 8, 30 x 8, drop set 30 to 25 x 6-8
seated rows 90 x 10, 105 x 8, 120 x 6
toes in and out calves on leg press 265 out x 10, 8. 175 in x 10, 10
hyperextensions on flat bench holding 15, 15, 20lbs..12,12, 10 reps each

 

[jd66]

Took 2 days off for some cottage country fun. I know a lot of mosquitos got drunk off me this weekend! Have been off work on holidays for 17 days but back to work and gym tmo.

Post holiday weigh in...174.4 today.

 

[jd66]

Update..Holding steady weight for now around 173 range...working on strength. Going to Bulk again probably after Labor Day weekend. Doing the same kind of routines with some variations here and there. Squat is still around 225 max for 3-4 reps. Incline bench is around 135 for 5 reps..Low but not feeling any pain anymore...Standing overhead press was 105 x 5 last week. Just did back day with mostly pull ups and deads..Worked my way up to 245 for 3 reps twice. Slowly and safely increasing considering I only recently started deads...

 

[matthewk04]

Can I cut a good amount of fat fat realistically while maintaining most of my muscle. I gained weight but got my bench over 400 and deadlift over 600 this year but I'm carrying over 300 lbs at 6'3 1/2. I'd like to get down to the 265 range. Also I have never used gear and would like to hold off if possible. Anabolic diet really work while preserving?

 

[jd66]

Update..been working mostly 6 day weeks for a while but still working out. Dead lift max so far is up to 285. squat 265. incline bench 155 and decline 185. getting there nursing nagging injuries which are improving. Got my weight holding stead right now between 173-176...

 

[jd66]

Xmas update. Weighed in at 175 at my gym on Sunday. Benched 185 flat for 2 reps. Injuries are better and using better bench technique is helping. Max squat was 275 for 2 reps. Need to get that deadlift up now!