Leantomean's Overcoming Genetics

[LeantoMean]

Hey guys, I had another log awhile back unfortunately i havent been on the forums 4 awhile and i wanna get back into it. Lil info about me.
- Aussie
- Been skinny my whole life fukin h8 it, wanna get huge.
- Been workin out seriously since the start of 09
....Il add some more stuff if i need to down the track.

Measurements:
---------When i started-------Now------Goals
Weight-----105lb------------143lbs-----170lb+
Chest------30.8in------------37.6in------40in+
Arms-------8.8in-------------13in-------15in+
Shoulders---38in-------------46in-------50in+
Waist-------28in-------------31.6in-----31in
Quads------17.6-------------21.5-------25in
Calves------12in-------------13.6-------16in (wanna really get these to grow)
Forearm-----9in--------------11.5in-----14in

----Current lifts-------Goals------
Bench---130x5-----180x5
Squat---190x5-----230x5
Deadlift--180x5-----250x5

Im creating this log so that i can keep track of my goals and acheivements and to hopefully gain more knowledge and help others out in the sport of bodybuilding.

Here are a few pics taken in comparisin first pics taken in Jan 09 latest taken in Sep 09.
Weight in first was 125lbs, weight in 2nd is 145lbs

[LeantoMean]

Chinups shoulder width:
-bw x 8, +22lbs x 7, + 22lbs x 7, bw x 8

Deadls:
Warmup
130lbs x 8, 150lbs x 5, 180lbs x 5, 190 x 4, 180 x 5

BB rows:
4 sets of 130lbs x 8 (wanted to make sure got full squeeze)

BB shrugs:
130x 12, 150x 11, 170x 9

BB bicep curls:

50lbs x 9, 60 x 6, 60x 6/50 x 4

Was feeling pretty good by the end, thought i could of gone heavier and i will next week for sure . Looking forward to Push Heavy tomoro

[trav333]

Originally Posted by LeantoMean

Chinups shoulder width:
-bw x 8, +22lbs x 7, + 22lbs x 7, bw x 8

Deadls:
Warmup
130lbs x 8, 150lbs x 5, 180lbs x 5, 190 x 4, 180 x 5

BB rows:
4 sets of 130lbs x 8 (wanted to make sure got full squeeze)

BB shrugs:
130x 12, 150x 11, 170x 9

BB bicep curls:

50lbs x 9, 60 x 6, 60x 6/50 x 4

Was feeling pretty good by the end, thought i could of gone heavier and i will next week for sure . Looking forward to Push Heavy tomoro

good stuff man keep it up.

looking forward to see some nice gains!

[LeantoMean]

Originally Posted by trav333

good stuff man keep it up.

looking forward to see some nice gains!

Thx man ill be adding my Macros for today when i get some time, ill b striving to reach 4000 cals. Off to school now anyways.

[LeantoMean]

15min cardio (rode to gym)
Had a workout partner today which was good, could go a bit heavier today.

Flat BB Bench-
Warmup, 120x5, 130x6, 130x7 (help), 120x8, 120x6

Incline Smith machine-
85x10, 95x8, 100x6, 100x5, 95x6

Clean and Press- (first time ive done this)
55x7, 65x5, 65x5, 65x4

Dips-
bw x 6, bw x 8, bw x 8

Rope Pulldowns-
40x10, 45x8, 50x8/35x6 (drop set)

Notes: Felt pretty big pump in chest and shoulders, 2nd day on this program really loving it, hoping to up the weight next week try hit some Pr's .

Tomoro is Legs Heavy day woo
Squat til u drop Bitches!

[LeantoMean]

Chest is sore as today, tris feel pretty good too, cant wait to get my leg workout done 2nite

[LeantoMean]

Sup guise, Mad as leg workout last nite can barely walk today, espesh my hams/glutes. So heres wut went on .

5min workout on bike

SQUATS:
Warmup
135x10, 155x8, 175x5, 185x7, 190x5 (with spot)

LEG PRESS:
350x8, 375x6, 385x6, 400x7 (with spot)

DB Lunges:
33lbx9, 38.5x8, 44x6

Ham curls:
70x9, 80x9, 80x7

Seated Calf raises/angled calf raise
200x12/140x8
225x10/140x9
225x9/140x8

^Supersetted

Notes: Sick workout, wanna really being my legs up to scratch, dont wanna have frigen chicken legs arrh!@! lookin forward to 2nites workout. Pull Hypertrophy

[MMA.All.The.Way]

Good stuff mate,
fkin drill it every workout
come train with me your next leg day brah

[LeantoMean]

Originally Posted by MMA.All.The.Way

Good stuff mate,
fkin drill it every workout
come train with me your next leg day brah

Haha bout time swang past thx bro, yeh man always givin 110% bro, sorry to hear about the foot injury hope it isnt too bad .

[LeantoMean]

Today my legs were sore as, worked out at 7pm had alot of stuff to do during day.
Had lots of energy which is always a bonus and this is how it panned out.

15min bike (rode to gym)

A couple of light sets of lat pull down.
Lat pulldown:
100x12, 110x11, 110x9/70x9 <dropset>

Cable Seated Row:
90x11, 90x11, 100x10/70x8 <dropset>

V-Bar Pulldowns:
100x12, 110x9, 110x9/70x8 <dropset>

DB Rows:
44x10, 44x10, 44x9/33x7 <dropset>

DB Shrugs:
48x12, 55x10, 55x10

DB Alternating Curls supersetted with Reverse BB Curls
27.5x8/30x8, 27.5x8/30x7, 27.5x7/30x7

EZ Bar curls Supersetted with Hammercurls:
Not exactly sure about the weight didnt write it down but i managed to get 2 sets out so really get them fatigued:

Notes:
-Awsome pump ive never really experienced anything like that before
-The programs seems to b going really well cant wait to see the results after a couple of months on this 1.
-Push Hypertrophy today, cant wait

Dont forget to drop a comment or some constructive cristism, Thx

[Slovakian_Pride]

looking good man from the pics it looks like your putting on all lbm and a lot of volume in all your workouts so yeh not much else to say.

[LeantoMean]

Originally Posted by Slovakian_Pride

looking good man from the pics it looks like your putting on all lbm and a lot of volume in all your workouts so yeh not much else to say.

Thx bro, yeh i wasent too woried about puttin bf on but from wut i can see also i dont think i have gained much fat, although i have been eating relatively clean. Yeh there is quite a bit of volume but still my workouts dont go for longer than an hour, straight in get the job done and gtfo lol.

[ashylarryku]

2nd the pics. don't see any fat gains, way to go

this isn't to be cocky or anything but i've got you on everything but squats, you kill me on squats lol. that's gonna be good motivation for me. keep it up man, seems like you're doin everything right and its workin

subbed

[LeantoMean]

Originally Posted by ashylarryku

2nd the pics. don't see any fat gains, way to go

this isn't to be cocky or anything but i've got you on everything but squats, you kill me on squats lol. that's gonna be good motivation for me. keep it up man, seems like you're doin everything right and its workin

subbed

Haha thx a bunch man, i need all the motivation i can get to keep me going . Yeh im probly the only person at my gym who is a consistant squater, pays off haha.
Goodluck with yourself as well man i think i subbed your log too

EDIT: For some reason i cant edit my first post meh..

~~!!MY SUPP LIST!!!~~
-PVL, Mutant Mass 15lbs-

Description: Basicaly a good quality weight gainer thats high in Complex carbs but low in sugar, and high in good quality protein. + all the added aminos you need to transport all that protein around the body.
Taste: 9/10 pretty damn good for a protein shake.
Effectiveness: Seen some good gains from it, in the short time ive been using it. Would reccomend to all hardgainers out their trying to reach their calorie surplus.

-Gaspari Nutrition, SizeON 1290g Wild Berry Punch-
Description: Helps maximize Muscle cell volume, Speeds up recovery time and helps you train harder than ever.
Taste: 07/10 Not the best flavour but u can put up with it.
Effectiveness: I find i have alot of workout intensity when i take it, Great pumps, Other than that its pretty expensive for the amount it helps u.
7/10

-Mens multi-
Every should take these, its a must.

-Fish oils-
Good for the omega 3's + good fats

Thats all im taking and ill b updating any changes i make, i dont like to take too many supps, all you really need is protein, multi + mayb some creatine in the way of supps.

[dballer]

Good luck bro!

[LeantoMean]

Originally Posted by dballer

Good luck bro!

Thx brah, I started Athletics at a local club, im looking to pick up some speed and agility from doing that but also to keep myself fit. Had my first meet yesterday went really well, im sore as fhk today tho . Heres my workout from Friday which i forgot to post here:

Friday Push Hypertrophy 8/10/09

DB Flat bench-
Warmup light
44x9, 44x10, 44x12/34x6

Db decline bench-
44x12, 44x11, 44x9/34x8

DB Incline flys-
27x10/22x6, 27x8/22x4 (Bench droped during a set scared the sh!t outa me + almost tore me Pec lmao)

DB Pullovers-
27.5x12, 33x10, 33x9

DB Side Laterals Supersetted with Cable side Lateral Raises-
16.5x12, 16.5x12, 16.5x 11
12x10, 12x10, 12x10

Seated Tricep Dip Machine- (i love this machine now)
100x9/60x7, 110x10/70x6, 110x9/70x6

Flat Bar Tricep Pushdown-
50x10, 40x11, 40x10/30x7

And then i Just finished off with calves.
1 min rest between sets, high intensity, really focused on mind muscle connection and did slow controled reps no cheating.

Probly looks like alot of volume but i got it all done within an hour and had a mad pump.
Workout Score: 9/10

[LeantoMean]

Sup guise iv been a bit slack with updates l8ly but iv been keeping to my routine and diet .
Heres mondays workout i did back,traps and bi's:

Chinups (shoulder width):
bwx8, +22x7, +22x 8, +22x5/bwx2

Deadlifts (no straps, Had belt):
130x8, 150x5, 170x5, 180x5, 185x6

BB Rows:
130x10, 135x8, 140x7, 140x8

BB Shrugs:
180x8, 180x8, 190x6

BB Bicep curls:
60x8, 60x8 (Dad made me stop cuz he had to go to work

Notes: Didnt have much energy cuz i trained in morning before school. once i started getting into it tho i was fine, the workout went for longer than i anticipated, so i didnt finish my bi's properly. In the Afternoon i did sprint training for the first time. My calves achilies and abs are still sore today. I did 300's and 200's mostly.

[Slovakian_Pride]

nice shrugs and rows bro!
i actually love training before school coz i usually have squat rack, benches and barbells all to myself xD

[LeantoMean]

Haha yeh their not bad, for some reason i felt alot stronger on them that day, i like this new program its workin really well . Yeh training before school is mad in the aspect that theirs no1 their....but its hard waking up that early haha.

[LeantoMean]

Hey guise this is Last nights workout

Quick warmup on bike

Squats ATG :
135x10, 155x8, 185x7, 185x6 (got a spot from some big guy, after the set i sat down on the bench nxt to the squat rack then he started loading up the bar for shrugs. He musta asked me if it was my last set when i had my ipod in and couldnt hear him , so i didnt get a 5th set in.

Leg press (knees to chest):
200x15, 300x10, 350x9, 350x9

Leg Extentions:
115x12, 130x12, 130x11

Lying Ham Curls:
70x12, 80x10, 80x8

Notes: Squats felt really good, really gave it 110% for the last set was sweating so much. Not too much volume but really focused on muscle contraction, especially with ham curls.

[LeantoMean]

Hey guise, this was this mornings workout at 6am.

Warmup on bike 5 minz

Lat Pulldown (wide grip):
Warmup set
100x10, 110x10, 120x10

Seated Row:
90x12, 100x10, 100x12/70x6

V Bar Pulldowns:
100x11, 110x10, 110x8/80x6

DB Rows:
44x12, 50x8, 50x9/40x6

Behind Back EZ Bar Shrugs>BB Bicep curls (superset)
-90x12>50x12
-110x15>55x9
-110x15>55x8

Notes: Fairly good workout unfortunately i ran outa time to do 1 more excersise for bi's and some calves. I needa start doing abs lol. i might do them in the morning.

[Slovakian_Pride]

nice workouts bro if your looking for a good exercise for abs without training them directly front squats are killer. I'm about to train legs 2nite going for a 280 squat bringing my cam so yeh i'll either have a vid of fail or success.

[LeantoMean]

Thx man, yeh ive never tried front squats they look a bit awkward lol, somthing different i guess i might try them next leg workout. Yeh when i comes to abs they my least fav bodypart to train lolz. Thx for the tip, always appreciated

[LeantoMean]

Had day off from work today cuz it was raining so i decided to hit the gym at lunch time.
Got up at like 10am lol eeep!

Rode to gym in the rain( mum was at work).

DB Flat Bench:
Warmup 33x15, 38.5x12
44x12, 50x10, 50x10/33x6

DB Side Laterals:
16.5x12, 22x10/11x8, 22x10/11x8

DB Incline Bench>DB Bent Laterals (superset)
44x10> 22x10
50x8>22x12
55x6 PR>27.5x8 (Those dumbells were heavy lmao never tried the 55's before so i thought i'd give it a crack, with the help of a spotter)

Bench Dips>Cable side Laterals (superset)
Bwx15> -
+50lbsx10>11x12 (yes weak effort on side laterals)
+60x10>11x10
+66x8/bwx8>11x8

Flat DB Flys> Cable Tricep Pushdowns (flat bar)
33x10>55x12
33x10>66x10
33x10/22x4>66x10/33x8

Notes:
Great workout, had loads of energy downloaded the new album from august burns red so that got me pumped like sht! Just learnt how to changed font n stuff on here lol.

[LeantoMean]

Today is my off day for weights because i compete today in Athletics. This will be my second week and im loving it so far . Yesterdays workout was awsome im quite sore today especialy in my tri's. Ill be posting my diet soon for you guys to critique and what not. Cheers.

[LeantoMean]

Hey guys long time no see, iv been too busy to get on the comp but i have been working out consistantly. Im not going to type all the workouts from last week up so ill just start from today again.

Just did a set of light wg pulldowns to get the lats into gear.

Wide Grip Chinups:
BWx8, +15x6, +15x7, BWx9

DeadLifts:
Warmup with 80 and 130
150x5, 170x5, 190x5, 200x5, 205x5 PR!!!

BB Rows: (didnt feel to strong on these after doing the deads)
130x8, 140x7, 145x6, 130x10

BB Shrugs:
180x12, 190x10, 190x9

BB Bicep Curls:
50x10, 60x8, 65x7/50x6

So that workout was in the morning before school got 1-2 more servings of size on probly wont buy anymore pretty damn expensive for the limited benifits.
I went to gym after school also cuz i mate wanted me to spot him on some big lifts ended up smashing my calves and did a little bit on abs.

[LeantoMean]

Got my new Bike today. Its a fuji newest 3.0 road racer 2010 model. Got it for $490 and retail was at $980 . Anyway gym news, Traps r realy sore this morning for some reason lol, doing heavy push 2nite afta school so im pumped as **** .

[LeantoMean]

Been awhile since iv replied to my own thread, iv been too busy to get on the comp, but iv been training hard and my lifts have gone up.
Deadlift: 220x5
Squat: 200x5
Bench:145x3
So a slight imrovement there iv changed my program a bit Here it is:
Mon: Back/Bis
Tues:Chest/Tris
Wednesday: Quads/Hams/Abs/Forearms
Thursday: Delts/Traps
Friday: Arms
Sat & Sun: OFF

But yeh im still going heavy on the compound excersises 5x5. But i found this is working really well for me. Im eating heaps and i feel im getting bigger. Ill b taking some pics ina couple of weeks + Measurements, so i cant wait to see results. From now ill b loggin my workouts for u guys to folow .

[Swoletitude]

Subb'd and in for epic gains.