GB's Pursuit of Swole

[GettunBuff]

GettunBuff's Pursuit of Swole

Hi.

I've thought about logging my routines/progress online for long time. Hopefully it helps me focus on my goals. Here goes.

Current Stats

Weight: 183
Body Fat: 10%
Height: 6'

Goal

I want to increase mass, explosive strength, and flexibility. Hopefully 200+ in a few months.

Current Routine

Just took a week off of lifting, and ready to hit the weights with a new routine. Going to try compound lift progression. A simple routine focused on raising my lifts on the big exercises (Bench, Squat, DL, SLDL, Military Press, BB row etc...). After 4 weeks I'll de-load, evaluate my progress and look at continuing or modifying the routine/exercises.

Some ideas were taken from Lyle McDonald's article: http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html

+ 15 min HIIT Cardio 1-2 times a week depending on the day I feel like it. I believe cardio is an essential component to mass gain. Not going to list out the reasons why here.

Week 1
Mon- Upper
Tue-
Wed- Lower(1)
Thur-
Fri- Upper
Weekend: OFF

Week 2
Mon- Lower(2)
Tue-
Wed- Upper
Thur-
Fri- Lower(1)
Weekend: OFF

*Lower(1) and (2) alternate every time. (mostly to prevent Squats/deadlift on the same day)

Upper-

BB Bench
BB Bent-Over Rows
Seated Military Press
Wide-Grip Pull-ups
Close Grip BB Bench (Can't do weighted dips atm)

Lower(1)-

Deadlifts
Leg Press
Leg Curls
Glute Ham Raise
Calf Raises

Lower(2)-

Squat
Straight Leg Deadlifts
Leg Curls
Calf Raises

Reps/Sets-

Week 1: 4 x 6
Week 2: 5 x 5
Week 3: 6 x 4
Week 4: 2 x 8
Week 5: DE-LOAD (cutting 40% volume and changing up rest-periods)

Diet/Nutrition

-Eat big. Setting my alarm every 3 hours to remind myself to eat. Will always eat breakfast. Try to double the portions of everything I eat.

-Sleep big. 8 Hours a night min. Setting my alarm to 11pm to remind myself to get my ass to bed.

Epic gains will ensue. Taking before pics now.

-GB

[M@XLOL]

first

[GettunBuff]

Reserved: First workout - 10/12/09

[Ruins]

brahzzzzz what happened to the incline bench, its a must have IMO. Everything else looks great.

[GettunBuff]

brahzzzzz what happened to the incline bench, its a must have IMO

i'm worried about too much volume for chest

bb bench followed by bb incline bench. maybe if i do half the volume on bench, and add some incline bench, but i have to have enough energy for full-body workout

[Ruins]

i'm worried about too much volume for chest

bb bench followed by bb incline bench. maybe if i do half the volume on bench, and add some incline bench, but i have to have enough energy for full-body workout

yeah maybe go without it but this really isn't the best routine. It's hard to do a complete upper body workout in one session. Is there a reason why you want to stick to this routine?

[GettunBuff]

yeah maybe go without it but this really isn't the best routine. It's hard to do a complete upper body workout in one session. Is there a reason why you want to stick to this routine?

Ya i know.

I am really busy with college, so it would be hard to go for more than 3 times a week.

Also, I have been running a lot of other routines, and I just want to increase my lifts on compound lifts.

I have done a lot of volume in the past in my routines. So this is a big change switching to lower volume.

those are the main reasons.

[GettunBuff]

10/12 - Upper (week 1: 4x6)

BB Bench: 205x3 185x6 185x5 185x6

BB Rows: 185x6 185x5 165x5 165x5

Military Press: 135x6 135x5 115x6 115x6

WG Pull ups: Bodyweightx6 (4 sets)

Close-Grip BB bench: 135x6 135x6 135x5 135x5

Feels pretty good first day

[GettunBuff]

10/14 - Lower(1)

Deadlifts: 275x6 275x6 275x5 225x10

Leg Press: 450x6 540x6 540x7 540x5

Leg Curls: 130x8 130x6 130x6 120x6

Calf Raises: 180 x alot

[StevenNevets]

where da white women at?

[GettunBuff]

where da white women at?

strong bump, and what lol