Rigit23's Journey to Mass, Strength, and ultimate power!

After perusing this forum for the last few months, I've decided to go ahead and make one of my own. This is really for myself but feel free to read and comment. I'll answer any questions you have.

A little about myself:
[b]Age[/b]: 18
[b]Height[/b]: 5'7
[b]Weight[/b]: 160lbs
[b]Bodyfat %[/b]: 6-7%

I recently competed in two shows. The OCB Spirit of America was my first show ever and I placed 2nd in the teen division and 4th in the novice! I was very proud of that, especially since I was the youngest one at the show!

My second show was the INBF Northeast Classic. I placed 2nd in the teens and 5th in the junior divisions. After placing in both shows, I am very motivated to keep going and to eventually be a pro! Props to Layne Norton. He helped and guided me for my 2 shows and I have learned so much because of him.

[b] Split [/b]

[b]Sunday[/b] Upper Power
[b]Monday[/b] Lower Power
[b]Tuesday[/b] Off/HIIT
[b]Wednesday[/b] Chest/Back Hypertrophy
[b]Thursday[/b] Shoulders/Arms Hypertrophy
[b]Friday[/b] Quads/Hams/Calves Hypertrophy

I originally had a 5 day split where I trained every body part once a week, but I've been using this split lately and I love it.

[b]Diet[/b]

Protein: 240g
Carb: 155g
Fat: 40g
Calories: 1950 kcal

I am coming off a contest prep diet so I am slowly adding back calories. Depending on how my weight goes, I will add 15-25g carbs and 5g fat back into my diet per week while slowly lowering my protein to around 220g a day.

Lets do this! It's time to grow and develop!

[b][font=+1]Upper Power[/b][/font]

[b]BB Incline Bench[/b]
165x5
165x5
165x5
165x5

[b]Dumbell Fly[/b]
35x 8,6,4 (Rest Pause set)

[b]T-bar Rows[/b]
180x5
180x5
180x5
180x5

[b]Lat Pulldown[/b]
170x 8,6,4 (Rest Pause Set)

[b]DB Shoulder Press[/b]
60x5
60x5
60x5
60x5

[b]Bent-over rear Delt raise[/b]
20x 8,6,4 (Rest Pause set)

[b]Skullcrushers[/b]
95x5
95x5
95x5
95x5

[b]V-bar Pressdown[/b]
150x 8,6,4 (Rest Pause set)

[b]EZ Bar Curl[/b]
85x5
85x5
85x5
85x5

[b]Seated Incline Curls[/b]
25x 8,6,4

[b]Weighted Crunches[/b]
3 sets

20 minutes Light cardio

[b]Comments[/b]
I am still going relatively light, as my body needs to readjust to offseason training. I'd say this workout was at about 85% of my potential, which is good for me. It felt really great to finish this workout using the weight I did! I definitely see some PR's in the upcoming few weeks!

[QUOTE=Rigit23;164515241]After perusing this forum for the last few months, I've decided to go ahead and make one of my own. This is really for myself but feel free to read and comment. I'll answer any questions you have.

A little about myself:
[b]Age[/b]: 18
[b]Height[/b]: 5'7
[b]Weight[/b]: 160lbs
[b]Bodyfat %[/b]: 6-7%

I recently competed in two shows. The OCB Spirit of America was my first show ever and I placed 2nd in the teen division and 4th in the novice! I was very proud of that, especially since I was the youngest one at the show!

My second show was the INBF Northeast Classic. I placed 2nd in the teens and 5th in the junior divisions. After placing in both shows, I am very motivated to keep going and to eventually be a pro! Props to Layne Norton. He helped and guided me for my 2 shows and I have learned so much because of him.

[b] Split [/b]

[b]Sunday[/b] Upper Power
[b]Monday[/b] Lower Power
[b]Tuesday[/b] Off/HIIT
[b]Wednesday[/b] Chest/Back Hypertrophy
[b]Thursday[/b] Shoulders/Arms Hypertrophy
[b]Friday[/b] Quads/Hams/Calves Hypertrophy

I originally had a 5 day split where I trained every body part once a week, but I've been using this split lately and I love it.

[b]Diet[/b]

Protein: 240g
Carb: 155g
Fat: 40g
Calories: 1950 kcal

I am coming off a contest prep diet so I am slowly adding back calories. Depending on how my weight goes, I will add 15-25g carbs and 5g fat back into my diet per week while slowly lowering my protein to around 220g a day.

Lets do this! It's time to grow and develop![/QUOTE]

kick ass mike.

Thanks Layne! I'm dedicated to being [b]Bigger[/b], [b]Leaner[/b], and ultimately a better competitor in my next show!

This off season my goals are the following:

1. Bring up my rear delts, lower back, biceps peak, and triceps. As well as add more hamstring mass and definition!
2. Deadlift 405 for 5, Bench 275 for 5, and Squat 375 for 5
3. Get more quad separation!

LETS DO IT!

[b][font=+1]Lower Power[/b][/font]

[b]Stiff Legged Dead Lift[/b]
225x5
225x5
225x5
225x5
225x5

[b]Lying Leg curl[/b]
140x10
140x8

[b]Barbell Squat[/b]
275x5
275x5
285x5
295x5
305x4

[b]Leg Extension[/b]
140x10
140x10

[b]Seated Calve Raise[/b]
90x8
140x8
140x8

[b]Calve Raise on the Leg press[/b]
340x8
400x8
420x8
440x8

[b]Comments[/b]
Wow! What a workout. Still not at 100%, probably worked at around 90% today but I still felt it! For my calves, I do them [b]VERY[/b] slowly and really get a good contraction. I do an explosive rep, lower for 3 seconds, and stay at the bottom for 2 seconds and repeat. I am still very full and vascular and I am feeling great! I definitely see some epic PR's in the near future! :D

[b][font=+1]HIIT Cardio[/b][/font]

5 minute warmup
10 HIIT Intervals
15 minutes incline walking (10% incline @ 3.8mph)
5 HIIT Intervals
5 minute cooldown

[b]Comments:[/b]

As much as I dislike doing HIIT cardio, I feel amazing afterwards and I KNOW it will bring the separation in the quads! Tomorrow is Chest/Back Hypertrophy and I cannot wait!

I upped my carbs to 165g and fat to 45g while lowering my protein to 235g

[b][font=+1]Chest/Back Hypertrophy[/b][/font]

[b]Incline Dumbell Press[/b]
65x10
65x10
65x10

[b]Machine Chest Press[/b]
200x10
200x10
200x10

[b]Incline Dumbell Fly[/b]
35x12
35x12
35x12

[b]Cable Crossover[/b]
70x 8,6,4 (Rest Pause)

[b]One Arm Dumbell Rows[/b]
65x12
65x11
70x10

[b]Lat Pulldown[/b]
170x10
160x10
150x10

[b]Cable Rows[/b]
170x10
170x10
170x10

[b]Straight Arm Pulldown[/b]
90x 8,6,4 (Rest Pause)

[b]Comments[/b]
Very hardcore. The pump I got was ridiculous and I had veins coming out of everywhere! I'm feeling great on this split and I cannot wait to keep at it and grow! :D

[b][font=+1]Shoulders/Arms Hypertrophy[/b][/font]

[b]Dumbell overhead Press[/b]
40x10
40x10
40x10

[b]Side Lateral Raise[/b]
20x12
20x12
20x10

[b]Rear Cable Raise[/b]
30x12
30x12
30x12

[b]Close Grip Bench Press[/b]
135x12
135x10
135x10

[b]Rope press downs[/b]
90x12
90x12
90x10

[b]Dumbbell Curls[/b]
35x10
35x10
40x 8

[b]One Arm Preacher curls[/b]
25x12
25x12

[b]Comments[/b]
Man! What a crazy pump I got workout out today! I really am feeling it with this routine! I did all my reps VERY slowly and really felt the contraction of the muscle. I have been sore after all my workouts so it definitely feel like they are working. I am vascular as hell and 5 pounds heavier than I was 2 weeks ago! :D Still very lean too!

[b][font=+1]Legs/Calves Hypertrophy[/b][/font]

[b]Leg Press[/b]
4 plates x12
4 plates + 25x10
4 plates + 25x10

[b]Walking Lunges[/b]
25x10
25x10
25x10

[b]Leg Extension[/b]
140x10
125x12

[b]Dumbbell SLDL[/b]
40x12
45x10
45x10

[b]Leg Curls[/b]
140x10
140x10
125x10

[b]Seated Calve raise[/b]
90x10
90x10
110x10

[b]Standing Calve Raise[/b]
420x10
440x8
420x10

[b]Comments[/b]
Very solid workout today, really felt it in my hamstrings which is good because they need some work! I weighed myself this morning and I weighed in at 157.5 lbs! I actually lost weight by adding more calories! It seems that my metabolism is starting to speed up with the slow addition of calories so I'm raising my carbs and fats. My diet is going to look like this:

Fat: 50g
Carbs: 180g
Protein: 230g
Calories: 2090 kcal

[b][font=+1]Off Day[/b][/font]

Today is a much needed day of rest. I went to prom yesterday so I cheated a little bit on my diet. I weighed in at 161.5 today! I don't know how one gains 4 pounds in one day, but I'm assuming its not all fat because I look the same haha.

I am lowering my carbs to 125g today and raising protein to 240g while keeping fat at 50g. Tomorrow I graduate! :D

[b][font=+1]Off Day[/b][/font]

I decided to take another day off because I was still pretty sore and I didn't feel good this morning. On top of everything, I graduated today so I didn't want to force meals into the ceremony! lol

This weekend has been pretty bad diet wise. Friday it went well until prom where I had to eat prom food and I ate too much :eek:. Saturday was terrible as well, I just got bored and started eating and couldn't stop. I never want to be like that again.

Today hasn't been too bad. I had a good healthy breakfast and went to graduate and afterwards we went out for lunch where I had chicken Marsala and a salad with a few rolls. I plan on sticking with low carb foods for the rest of the day and maybe taking a brisk walk just to keep things moving. Back to 2100 calories tomorrow and for the whole week.

I'm going to see the Sox on thursday! :D

[b][font=+1]Upper Power[/b][/font]

[b]BB Incline Bench[/b]
170x5
170x5
170x5
180x5

[b]Dumbell Fly[/b]
40x 8,6,4 (Rest Pause set)

[b]Bent Over BB rows[/b]
185x5
185x5
185x5
195x5 PR

[b]Lat Pulldown[/b]
170x 8,6,4 (Rest Pause Set)

[b]DB Shoulder Press[/b]
65x5
65x5
65x5
70x4

[b]Side Laterals[/b]
20x 8,6,4 (Rest Pause set)

[b]Skullcrushers[/b]
100x5
100x5
100x5
105x5

[b]Rope Pressdown[/b]
100x 8,6,4 (Rest Pause set)

[b]EZ Bar Curl[/b]
90x5
90x5
90x5
95x5

[b]Seated Incline Curls[/b]
25x 8,6,4 (Rest Pause)

[b]Comments[/b]
Man I was a freaking OX today! I am extremely close to hitting more PR's and I cannot wait for the next upper power day to do some damage! I am 10 lbs lighter than last off season and I have the same, if not greater, strength and size. I feel great!

[b][font=+1]Lower Power[/b][/font]

[b]SLDL[/b]
255x5
255x5
255x5
255x5
255x5

[b]Lying Leg Curl[/b]
145x10
145x8

[b]BB Squats[/b]
295x5
295x5
295x5
305x5
305x5

[b]Leg Extension[/b]
150x10
150x10

[b]Calf Raise on Leg Press[/b]
420x10
440x10
460x10 PR

[b]Seated Calve Raise[/b]
110x10
110x9
110x9

[b]Comments[/b]
Another great and powerful workout. SLDL were heavy but I still felt I could get a few more pounds on them. Squats were great. Really felt the quads working and I see me breaking my PR very soon (315x6). Even though I am not using optimum weight, I feel that my form has increased 10 fold, which is more important to me.

I lost weight with my calories at 2250 so I upped them to around 2400
Macros:
Fat- 55g
Carbs- 240g
Protein- 235g

[b][font=+1]HIIT Cardio[/b][/font]

5 minute warmup
10 HIIT Intervals
15 minutes incline walking (14% incline @ 3.5mph)
5 HIIT Intervals
5 minute cooldown

[b]Comments[/b]
Talk about tiring! Nothing gets me rocking like a good HIIT session! Nothing too new here, my quads were burning by the last interval! :D

I actually am down another 2lbs from yesterday when my calories were at 2400! Since today is an off/HIIT day I lowered my calories to 2250 but tomorrow they are going to be at 2600 with Macros being

Fat-65g
Carbs- 270g
Protein- 230g

[b][font=+1]Chest/Back Hypertrophy[/b][/font]

[b]Flat Dumbbell Press[/b]
80x8
80x7
80x6

[b]Incline Dumbbell Press[/b]
65x10
65x10
65x10
70x10

[b]Flat Dumbbell Fly[/b]
45x10
45x10
45x10

[b]Inclined Cable Crossover[/b]
60x10
60x9
60x9

[b]Bent-over BB Rows[/b]
135x12
135x12
135x12

[b]Bodyweight Pullups[/b]
BWx10
BWx10
BWx10

[b]Lat Pulldown[/b]
170x10
170x8
150x12

[b]One Arm Dumbbell Rows[/b]
80x10
80x10
80x10

[b]Cable Rows[/b]
200x10
200x10
200x10

[b]Comments[/b]
Pretty good workout today. I was a little disappointed at flat dumbbell presses. I thought I could do better than that but apparently I still need more time to get my strength back! I got a great pump and definitely spiked some growth today! :D

Sox today!

[b][font=+1]Shoulders/Arms Hypertrophy[/b][/font]

[b]Dumbbell Military Press[/b]
45x10
45x10
45x10
50x10

[b]Side Lateral Raise[/b]
25x10
25x10
25x10
15x20

[b]Rear Cable Raise[/b]
30x10
35x10
35x10
40x10

[b]Skullcrushers[/b]
75x10
75x10
75x10

[b]Dips[/b]
BW+55x10
BW+55x10
BWx15

[b]V-bar Press downs[/b]
180x10
200x10

[b]Dumbbell Curls[/b]
40x10
40x8
40x8

[b]Cross-body hammer curls[/b]
30x10
30x10
30x12

[b]Comments[/b]
Great workout today! I upped the volume because I wasn't feeling it with the lower volume on Hypertrophy days. I felt it today though! Definitely keeping the higher volume and keeping the pumps! :D

[b][font=+1]Legs/Calves Hypertrophy[/b][/font]

[b]BB Squats[/b]
225x10
245x10
255x10
255x10

[b]Walking Lunges[/b]
25x10
30x10
30x10

[b]Leg Extension[/b]
150x10
150x10
155x8

[b]Dumbbell SLDL[/b]
40x12
50x10
50x10

[b]Seated Leg Curls[/b]
125x10
140x10
140x8

[b]Leg Curls[/b]
145x10
145x8

[b]Seated Calve raise[/b]
110x10
110x9
110x8

[b]Standing Calve Raise[/b]
440x10
440x10
440x10

15 minutes LI Cardio

[b]Comments[/b]
Man what a workout. Extremely tired and sweaty after this one! I really was feeling it with extensions and REALLY felt it by the time I was doing calves. I'm taking 2 more off days due to monday being a holiday and the gym is closed. Gotta go though, Grad party today! :D

[b][font=+1]HIIT Cardio[/b][/font]

5 minute warmup
10 HIIT Intervals
15 minutes incline walking (14% incline @ 3.5mph)
5 HIIT Intervals
5 minute cooldown

[b]Comments[/b]
Diet has been a little off lately, mainly due to convenience and grad parties. I'm lowering my calories for the next few days to attempt to offset the change, and then right back to higher calories Tuesday.

[b][font=+1]Upper Power[/b][/font]

[b]BB Incline Bench[/b]
180x5
180x5
180x5
185x5

[b]Dumbell Fly[/b]
50x 8,6,4 (Rest Pause set)

[b]Bent Over BB rows[/b]
195x5
195x5
195x5
205x5 PR

[b]Lat Pulldown[/b]
170x 8,6,4 (Rest Pause Set)

[b]DB Shoulder Press[/b]
65x5
65x5
Stopped because of pain. See comments.

[b]Bent-over rear raise[/b]
20x 8,6,4 (Rest Pause set)

[b]Skullcrushers[/b]
105x5
105x5
105x5
110x4

[b]V-Bar Pressdown[/b]
150x 8,6,4 (Rest Pause set)

[b]EZ Bar Curl[/b]
95x5
95x5
95x5
100x5 PR

[b]Seated Incline Curls[/b]
25x 8,6,4 (Rest Pause)

[b]Comments[/b]
This workout was bittersweet. Incline presses and Bent-over rows were going great but then came the shoulder presses. I couldn't get the 70's on my shoulders and I tried TWICE. After my first set, my neck was hurting me, but I figured I just hit it somehow and did my next set. After that one, my neck was SERIOUSLY hurting. I'm not sure what I was doing but I decided to stop to risk further injury. Although I wanted to break some PR's, I decided that my safety was greater than my strength. Great workout all in all though. I am just about as strong as I was last offseason and I'm 12 lbs lighter! :D

[b][font=+1]Lower Power[/b][/font]

[b]Stiff Legged Dead Lift[/b]
275x5
275x5
275x5
275x5
275x5

[b]Lying Leg curl[/b]
155x9
155x8

[b]Barbell Squat[/b]
305x5
305x5
305x5
305x5
310x4

[b]Leg Extension[/b]
160x10
170x10 PR

[b]Seated Calve Raise[/b]
140x8
140x8
140x8
140x8

[b]Calve Raise on the Leg press[/b]
460x10
460x10
460x10
460x8

[b]Comments[/b]
Awesome workout today! I am just about as strong as I was last offseason which makes me happy! I weighed in at 160 today so more calories are coming! I'm at about 2750 with 70g fat, 290g carbs, and 230g protein.

[QUOTE=Rigit23;168933091][b][font=+1]HIIT Cardio[/b][/font]

5 minute warmup
10 HIIT Intervals
20 minutes incline walking (14% incline @ 3.5mph)
5 HIIT Intervals

[b]Comments[/b]
Man the HIIT has gotten really easy. Normally it wipes me out but I did it with no problem. Time to up the intensity! :D

[b][font=+1]Chest/Back Hypertrophy[/b][/font]

[b]Flat Dumbbell Press[/b]
80x10
80x10
85x7

[b]Incline Dumbbell Press[/b]
65x10
70x10
70x10
75x6

[b]Incline Dumbbell Fly[/b]
40x10
40x10
40x10

[b]Cable Crossover[/b]
80x10
90x9
60x10

[b]Bent-over BB Rows[/b]
135x12
155x8
155x8

[b]Bodyweight Pullups[/b]
BWx10
BWx10
BWx10

[b]CG Lat Pulldown[/b]
180x10
180x8
140x12

[b]Cable Rows[/b]
215x8
215x8
215x8

[b]Straight Arm Pulldowns[/b]
100x12
110x12
110x12

[b]Comments[/b]
Great workout today! I was very proud with my dumbbell bench and I got a great pump. I started using Vasocharge by Scivation and it seems to work well. Definitely ready for some awesome workouts in the future!

[b][font=+1]Shoulders/Arms Hypertrophy[/b][/font]

[b]Dumbbell Military Press[/b]
45x10
50x10
50x10

[b]Dumbbell Front Raise[/b]
20x8,6,4 (Rest-Pause Set)

[b]Cable Side Lateral Raise[/b]
30x10
30x10
40x8

[b]Side Lateral Raise[/b]
30x10
20x12 -----> 10x15 (Dropset)

[b]Rear Dumbbell Raise[/b]
25x10
25x10
30x10

[b]Rear Cable Raise[/b]
30x10
30x10
40x10

[b]Overhead Triceps Extensions[/b]
80x10
80x9
80x8

[b]Rope Pressdown[/b]
110x12
120x10
120x10

[b]Dips[/b]
BW to Failure x2

[b]Dumbbell Curls[/b]
40x10
45x8
40x8

[b]Cross-body hammer curls[/b]
25x10
30x10
30x12

[QUOTE=Rigit23;170193131][b][font=+1]Legs/Calves Hypertrophy[/b][/font]

[b]BB Squats[/b]
275x10
275x10
275x7
275x7

[b]Walking Lunges[/b]
30x10
30x10
35x8

[b]Leg Extension[/b]
155x10
15510
95x12

[b]Dumbbell SLDL[/b]
50x10
50x10
55x8

[b]Seated Leg Curls[/b]
125x10
125x10

[b]Leg Curls[/b]
145x10
145x8
145x8

[b]Seated Calve raise[/b]
110x10
110x9
110x8

[b]Standing Calve Raise[/b]
440x10
440x10
440x10

[b]Rest day![/b]

I am totally pumped for tomorrow to see the Sox again and to smash some incline presses! I definitely see some PR's tomorrow. Hopefully I can get 190x5 or even 195x5! :D

[b][font=+1]Upper Power[/b][/font]

[b]BB Incline Bench[/b]
185x5
185x5
185x5
190x4 PR!

[b]Dumbell Fly[/b]
55x 8,5,3 (Rest Pause set) PR!

[b]Bent-over Barbell Rows[/b]
205x5
205x5
205x5
210x4 PR!

[b]Lat Pulldown[/b]
170x 8,6,4 (Rest Pause Set)

[b]DB Shoulder Press[/b]
65x5
70x5 PR!
70x5
70x4

[b]Bent-over rear Delt raise[/b]
25x 8,6,4 (Rest Pause set)

[b]Skullcrushers[/b]
110x5 PR!
110x4
110x4
110x4

[b]V-bar Pressdown[/b]
160x 8,6,4 (Rest Pause set)

[b]EZ Bar Curl[/b]
100x5
100x5
100x5
105x4 PR!

[b]Seated Incline Curls[/b]
30x 8,6,4 (Rest Pause set)

[b]Comments[/b]
This was by far the best workout I've had in a long time. I hit a TON of new Pr's and my strength surpasses that of last season. I weight about 163lbs right now and I'm ridiculously strong. Lets grow!

[b][font=+1]Lower Power[/b][/font]

[b]Stiff Legged Dead Lift[/b]
285x5
285x5
285x3
285x3
285x3

[b]Lying Leg curl[/b]
160x9
160x8 PR!

[b]Barbell Squat[/b]
305x5
310x5
310x5
310x5
310x5

[b]Leg Extension[/b]
175x10
180x9 PR

[b]Seated Calve Raise[/b]
140x8
140x8
140x8
140x8

[b]Calve Raise on the Leg press[/b]
460x10
460x10
460x10
460x8

[b]Comments[/b]
Very solid workout. A little disappointed with stiff legs, as I only get 3 reps with the weight in the last 3 sets. I think I'm going to keep the weight the same next week and see how it goes. Extensions and Leg Curls are insane though!

After another week or 2 I'm going to change the exercises up to prevent plateau and to make things work for me a little better!

[b][font=+1]HIIT Cardio[/b][/font]

5 minute warmup
10 HIIT Intervals
20 minutes incline walking (14.5% incline @ 3.5mph)
5 HIIT Intervals

[b][font=+1]Chest/Back Hypertrophy[/b][/font]

[b]Incline Dumbell Press[/b]
75x10
75x10
75x10
80x6 PR!

[b]Machine Chest Press[/b]
215x10
215x10
215x10
230x8

[b]Dips[/b]
BWx12
BWx12
BWx10

[b]Incline Cable Crossover[/b]
60x12
60x12
60x12

[b]Pullups[/b]
BWx10
BWx10
BWx10

[b]T-Bar Rows[/b]
3 plates + 25x10
3 plates + 25x8
3 plates + 25x8

[b]Lat Pulldown[/b]
170x10
170x10
140x12 (focused on the squeeze)

[b]One arm dumbell rows[/b]
(Was very slow and controlled with these)
50x10
50x10
50x10

[b]Comments[/b]
Excellent workout today. I was pouring sweat and hit a few Pr's! I'm strong as an ox at 163 lbs! :D

hey bro, i'm surprised that no one else is following along. subbed.

you have an awesome physique, and i hope that someday when i get as much mass as you, i can compete. i want to compete by next summer if possible.