-Leantomean's Highway to Mass-

[LeantoMean]

Sup guys, welcome to my thread, just guna start off with a little about myself. Im 16, Live in Australia, Im in yr 11 at a public school doing a pre apprenteship in building and construction, i live with my parents, i play competition tennis on saturdays, I first steped in a gym in sept 2007, havent stoped since then. Joined bb.com in feb 2008 starting learning alot more of what i should b doing nutrition, training etc, started to really concentrate on that in august 2008. Then i had signs of anxiety and depression and found out its been in my family for awhile, so been working on that 4 awhile, so fallen back on gym etc. I'm am an ectomorph if any1 asks. I just recently got braces so thats why my weight is a bit down. 2009 IS THE NEW YEAR where i will acheive my goals, and thats what this thread is about =[).

Goals:
-Gain 2-3lbs+ and month Get to 150lbs or more by the end of 2009.
-Increase my big compound lifts by 40-50lbs this year.
-Keep my bodyfat around the same as it is now.

Measurements
Progress so far:
Date month/year 09.07 - 01.09
Weight - 107lbs - 125lbs
Chest - 30.8in - 36.8in
Shoulders - 38in - 43.6in
Waist - 28in - 30in
Bi's - 8.8in - 12in
Forearm - 9.2in - 10.4in
Quads - 17.6in - 19.2in
Calves - 12in - 12.8in

Ok now for the Training routine:

Monday: Back & Tri?s
Tuesday: Legs & Abs
Wednesday: Shoulders & traps
Thursday: OFF
Friday: Chest & Bi?s
Saturday: Cardio (tennis)
Sunday: OFF

I always start with some light cardio 5mins on the bike then a little stretching, then start my warm up sets. Depending on week to week ill b to to fail on 8-10 reps some weeks I might do 5x5 or 3x12 or put some supersets in etc, ill be putting up the exersises in the log.

[ruga buga]

Looks like a good start!

Time to get strong dude!!!! Subbed

[LeantoMean]

Heres the stuff ill b eating mainly i sometimes swaps meats around and pasta around so it doesnt get boring.

6:30 am – Protein shake + Multi + Flax seed
8:00 am – Oatmeal + 3 whole eggs
11:00 am – Banana + Tuna Sandwich
1:00pm – Chicken and some sort of pasta/rice
3:30pm – (Pre workout) Orange juice + Turkey sandwich
5:00pm – (post workout) Protein shake + 5g Creatine + 50g Ground oats
6:30-7pm – Dinner usually some sort of meat, complex carbs and vegies
9:00pm – 200g cottage cheese, nuts

After 1 week ill up my cals by 400.

Supps: - GNC PRO Mass XXX Choc 12lbs. Per 100g scoop - 25g pro, 60g carbs, 5g fat, got added aminos and bcaas, out of the 60g carbs 10g is sugar.
- GNC PRO Creatine Monohydrate 5g per tsp (Only started this on 05/01/09)
- Mens multi (GNC)
- Flax seed oil (GNC)

[LeantoMean]

BB Rows - Warmup 20 x 40lbs
15x 60lbs
12 x 70lbs
10 x 80lbs
8 x 100lbs

BB Deadlifts - Warm up 15 x 70lbs
12 x 100lbs
10x 110lbs
10x 120lbs
8x 130lbs

Lat pull down - 12 x 100lbs
10x 110lbs
8x 120lbs

Seated cable rows - 12 x 80lbs
8x 100lbs + 6x 60lbs (drop set)
10x 80lbs

Skull crushers - Warmup 15x 35lbs
12x 45lbs
12x 45lbs
8x 60lbs

1hand Cable tricep extentions - 12x 25lbs
10x 30lbs
8x 35lbs

Tricep pushdowns *bar* - 15x 40lbs
10x 50lbs
8x 60lbs

Overall First workout back from 3 weeks rest LOL. Felt pretty pumped after, took my first dose of creatine with my post workout shake.

[LeantoMean]

Squats *Warmup* 30x bar
*Warmup* 25x 40lbs
15x 75lbs
15x 85lbs
12x 100lbs
12x 110lbs

Lunges 12x 35lbs
12x 40lbs
10x 45lbs

Calf raises *warmup* 20x 100lbs
15x 150lbs
12x 200lbs

Calf press 12x 215lbs
8x 240lbs + 6x 160lbs
10x 210lbs + 5x 130lbs

Hip flexors x25
x25
Bw twisting crunches x 25
x25

Wasent a very big leg workout but i felt that that couldnt really handle much more i could barely walk after that, today im limping around lol. Overall a pretty good workout for first time back doing legs, next week ill definately add more volume and intensity.

[LeantoMean]

Hittin the gym now, doin Delts and Traps, feeling pretty pumped.

[nicko7]

Beacy gym YEAH!! repped

[LeantoMean]

Smith machine Military Press-
*Warm up* 20x bar
*Warmup* 20x bar
12x 45lbs
8x 55lbs
8x55lbs

Shoulders press (narrow grip)-
12x 70lbs
8x 80lbs

Upright rows-
*Warmup* 15x 45lbs
12x 55lbs
10x 60lbs
8x 65lbs

Seated Bent Over Rear delt raise-
12x16lbs
10x 16lbs + 10x 12lbs

Standing dumbbell raise (side)-
10x 22lbs
10x 18lbs

Rear delt flys (machine)-
12x 85lbs
10x 100lbs

Smith machine Shrugs
12x 70lbs
12x 90lbs

Dumbbell shrugs-
10 x 45lbs
9x 45lbs

Good to finaly get some shoulders in their working shoulders and traps together is awsome definately recommend it. Met some guys a my gym that are regular posters on bb.com which was cool. 7/10 work out (forgot ipod). Havent really felt the creatine start kicking in yet hopefully nxt week it should.

[LeantoMean]

Beacy gym YEAH!! repped

Yeaa boi!!! Lol i talked to bruno about the hardcore gym session he said no =(. And i asked him why no squat rack? he said because "smith machine safer" =//////.......gay.

[Grinners]

Beacy gym YEAH!! repped

Subscribed, keep up the good work! Nice to see a journal going!

Keep the calories flowing in! Eat everything in site!

[Grinners]

I'm am an ectomorph if any1 asks.







-Keep my bodyfat around the same as it is now.



Who cares if you fat goes up a little bit, expecially if your an ecto, it'll fall straight off when you start eating a little cleaner come next summer!

[LeantoMean]

Yeh good point i dont mind if get a little chubby just as long as im still gaining muscle in the right places.

[hgainer8]

Good gains so far, keep it up

[LeantoMean]

Good gains so far, keep it up

Thx bro =[)

[LeantoMean]

Chest and Bi's tomoz, been eating like a mofo, starting to look a little fuller.

[LeantoMean]

Dumbell Bench Press-
Warmup- 15x 30lbs
12x 35lbs
10x 45lbs
9x 45lbs
7x 50lbs

Barbbell Incline bench-
9x 70lbs
8x 70lbs
6x 70lbs

Bar Dips
12x bw
10x bw
7x bw

Flat dumbbell fly's
12x 25lbs
11x 25lbs

Bicep Preacher curls Ez-Bar -
Warmup - 15x 35lbs
12x 45lbs
8x 55lbs + 8x 35lbs

Dumbbell Hammer curls-
12x 22lbs
8x 27lbs

Barbbell Bicep curls-
10x 45lbs
9x 45lbs

Dumbbell concentration curls-
10x 18lbs
8x 22lbs

First workout for chest and bi's for the new year, felt pretty good, 8/10. Not sure if the creatines kicked in ill see in the next few weeks.

[hgainer8]

Nice man, keep eating. Gotta love chest/bicep day eh? hhehe

[wtbgame]

bro insane skulls, keep it up

[dMiTcHx]

Goodluck bro, I am trying to bulk from 125 myself. Repped.

[LeantoMean]

Thx guys, iv been a little distracted l8ly, gota new gf, but back on target now =[).

[Grinners]

Good job dude, not sure if i can be bothered getting down there tonight :S

[LeantoMean]

Lol, i went at 12, Just finished Chest and Bi's Finaly tried to the 45's on the bb bench, got 5 reps out with spot.

[LeantoMean]

BB Flat Bench -
Warm up 20x 55lbs
Warm up 12x 70lbs
12x 80lbs
10x 90lbs
8x 100lbs
5x 110lbs (45's) First time

Incline Dumbbell Press -
12x 15kg
9x 17.5kg
8x 17.5kg

Bar dips -
8x bw
9x bw
7x bw

Cable flys -
10x 15kg + 10x 10kg
12x 15kg + 8x 10kg

Barbbell bicep curls - (Supersetted with Preacher machine)
12x 40lbs + 40lbs x 6
10x 45lbs + 30lbs x 8
8x 45lbs + 30lbsx 6

Dumbbell Preachers Supersetted with Dumbbell hammer curls-
12x 7.5kg + 9x 10kg
8x 10kg + 8x 7.5kg

Felt massive bicep pump after workout and huge chest pump, feel alot stronger, good workout =[)

[LeantoMean]

Taking a week off this week, cuz its been over 40 degrees (aus) for 5 days, hottest week in victoria in 100 years lol =/. Started back on monday, Gunna hopefully start goin in the morning before school, cuz i work after school alot now.

[LeantoMean]

Reached 130lbs =[). Been hitting the gym alot n been eating heapsssss, starting to see alot of good progress.

[LeantoMean]

Juz got to 133 lbs now, slowly but surely =[).

[LeantoMean]

136lbs today woo, probly gone up 1% bf, new pics added, loook on my bodyspace =).

[LeantoMean]

140Lbs yeaaa boi! taking a week off this week cuz im sick, get back into nxt week. Got sum new supps Scivation xtend, higher power micronized creatine, and a multi also got some lifting straps and a weight belt. So looking forward to seeeing sum good gains. This week im just planning my meals n training routine.

[expreb]

Sup guys, welcome to my thread, just guna start off with a little about myself. Im 16, Live in Australia, Im in yr 11 at a public school doing a pre apprenteship in building and construction, i live with my parents, i play competition tennis on saturdays, I first steped in a gym in sept 2007, havent stoped since then. Joined bb.com in feb 2008 starting learning alot more of what i should b doing nutrition, training etc, started to really concentrate on that in august 2008. Then i had signs of anxiety and depression and found out its been in my family for awhile, so been working on that 4 awhile, so fallen back on gym etc. I'm am an ectomorph if any1 asks. I just recently got braces so thats why my weight is a bit down. 2009 IS THE NEW YEAR where i will acheive my goals, and thats what this thread is about =[).

Goals:
-Gain 2-3lbs+ and month Get to 150lbs or more by the end of 2009.
-Increase my big compound lifts by 40-50lbs this year.
-Keep my bodyfat around the same as it is now.

Measurements
Progress so far:
Date month/year 09.07 - 01.09
Weight - 107lbs - 125lbs
Chest - 30.8in - 36.8in
Shoulders - 38in - 43.6in
Waist - 28in - 30in
Bi's - 8.8in - 12in
Forearm - 9.2in - 10.4in
Quads - 17.6in - 19.2in
Calves - 12in - 12.8in

Ok now for the Training routine:

Monday: Back & Tri?s
Tuesday: Legs & Abs
Wednesday: Shoulders & traps
Thursday: OFF
Friday: Chest & Bi?s
Saturday: Cardio (tennis)
Sunday: OFF

I always start with some light cardio 5mins on the bike then a little stretching, then start my warm up sets. Depending on week to week ill b to to fail on 8-10 reps some weeks I might do 5x5 or 3x12 or put some supersets in etc, ill be putting up the exersises in the log.

You have made great progress keep up the excelent work.