Its all about MASS : takin a page out of LSU1's book

[Primetime24]

Wats goin on guys. I had a previous journal; however, starting a new program with one of my buddies so decided to start fresh. As always input and feedback is welcomed and encouraged. My buddy nick is postin his own journal as we, http://forum.bodybuilding.com/showthread.php?t=3338131. We are starting this routine 2mr.

Current stats:
Age-18
Height-5'8"
Weight- 160-161 (fluctuates)
Bodyfat- 10%ish



The Routine I will be Following:

3 days on 1 off Strength/Hypertrophy Routine created by LSU1 (props to him)

Chest/Tri Hypertrophy

Incline DB presses 4x6-12
HS Wide Chest Press 4x8-15
OH Straight Bar Ext 4x8-15
Decline DB Fly 4x8-12
Pressdown 4x8-15

Back/Bi Strength

Parallel Row 3x5, 1x8-12
Hammer Grip Pulldown 4x5-15
Seated DB Curl 4x5-12
HS Low Row (yes, over the summer i will have access to this machine) 4x8-15
Cable Rope Hammer Curl 4x8-15

Legs/Shoulders Hypertrophy

Front Squat 4x6-12
BTN Presses 4x8-12
SLDL 4x8-15
Bent Laterals 4x8-12
Leg Extension 3x8-15
ss w/
Leg Curl 3x8-15

Chest/Tri Strength

Incline BB 3x5, 1x10-12
Decline BB 3x5, 1x10-12
OH Tricep Extension (rope) 4x8-15
Incline DB Fly 4x8-12
Underhand Pressdown 4x8-15

Back/Bi Hypertrophy

CG Chins 3x6-8, 1x10-12
Tbar Row 4x8-15
Seated Hammer Curl 4x6-10
Cable Row 3x8-12
ss w/
Stiff Arm LPD 3x8-12
Cable Curl 4x8-12

Legs/Shoulders Strength

Back Squat 3x5, 1x8-12
MP 3x5, 1x8-12
Rack Deadlift 3x5, 1x8-12
DB Laterals 4x8-12
Walking Lunges 3xhowever far i decide to walk with them....
Hypers 2x12-15


Workouts will be kept to 45-60 mins. Ideally they will be no longer than 45.

(We will be tweaking the routine slightly so I will put up the finalized routine later 2nite)

Cardio will be done prob 2-3x/week. No more than 20 min sessions of low intensity

Dietwise i will be shooting for 3700 cals/day. Trying to hit the 40/40/20 as well. Some days ill post up the diet other days I may just post up the cals n macros for the day have not yet decided.

Goals:
first and foremost goal= MASS ha
1) Reach 166-168 lbs by the end of summer, as cleanly as possible
2) Reach 172 lbs by Thanksgiving, December that latest (maintaining 10% BF, if not lower)
3) LEAN MUSCLE MASS


I will post up pics 2mr morn, and I will try to do so maybe every 2 weeks or so. The more advice, input, comments the better, its always welcomed. There is a time for work, and a time for play. Fortunately, you can find both here haha. Props to my boy nick again it was his idea to do this together. We used to lift together back in high school. The journey starts tomorrow. Time to gear it up ha. GO BIG OR GO HOME.

[Primetime24]

3 days on 1 day off

Chest/Tri Hypertrophy

Incline DB presses 4x6-12
BB Flat Bench 4x8-15
Straight Bar Skulls 4x8-15
Decline DB Fly 4x8-12
V-Bar Pressdown 4x8-15

Back/Bi Strength

Parallel Row 3x5, 1x8-12
Hammer Grip Pulldown 4x5-15
Standing BB Curls 4x5-12
HS Low 4x8-15
Seated DB Curl 4x5-12
Pull Ups 2xFailure

Legs/Shoulders Hypertrophy

Front Squat 4x6-12
BTN Presses 4x8-12
SLDL 4x8-15
Bent Laterals 4x8-12
Leg Extension 3x8-15
ss w/
Leg Curl 3x8-15

Chest/Tri Strength

Incline BB 3x5, 1x10-12
Decline BB 3x5, 1x10-12
CGBP 4x8-15
Incline DB Fly 4x8-12
OH Tricep Extension (rope) 4x8-15

Back/Bi Hypertrophy

CG Chins 3x6-8, 1x10-12
Tbar Row 4x8-15
Seated Hammer Curl 4x6-10
Cable Row 3x8-12
ss w/
Stiff Arm LPD 3x8-12
Cable Curl 4x8-12

Legs/Shoulders Strength

Back Squat 3x5, 1x8-12
MP 3x5, 1x8-12
Deadlift 3x5, 1x8-12
DB Laterals 4x8-12
BB Lunges 3x8-12
Hypers 2x12-15

[kingor]

What days are you working out? And what are you doing what days?

[Primetime24]

Startin from the top of the list it will be 3 days on 1 day off

2mr is the first day so its gunna be chest/tri hypertrophy

then follow from there

[LSU1]

haha, like the title man.

ill be watchin

[kingor]

nice, let me know how it goes keep me updated.

[The Solution]

looks like a great workout.. now how about u post the diet to go along with it? that would really top off this thread and get some looks

[Primetime24]

you got it man im gunna try to keep it up and post the daily diet




ask and you shall receive...BIG DAY 2MR WOOO

[LSU1]

from my post in another journal...

also, on strength days i do two heavy working sets 2x5-6 and one backoff set around 6 reps then a burn set

i find this helps me continue to keep hitting prs on a consistent basis

like this for say inclines

200x5, 200x5
200x6, 200x6
205x5, 205x5

thats three weeks worth of progress, so you can see how it works

either way, good luck man!

[Primetime24]

thanks bro i appreciate it....advice is always welcomed, certainly encouraged


2mr is chest/tri hypertrophy so im lookin forward to it

[PhreEkGarden]

Originally Posted by LSU1

from my post in another journal...

And I thought I was special.

[Primetime24]

FIRST DAY WOO

-Warm up for 5 mins
-stretch

Incline DB Press
85x7
80x8
80x8
75x10

BB Flat Bench
135x12
135x12
145x10
155x8

Straight Bar Skulls
60x12
65x10
70x10
75x9

Decline DB Flye
45x12
50x10
50x10
55x8

V Bar Press Down
60x15
65x12
70x10
75x8

Hanging Leg Raises 12x3
Swiss Ball Crunch 30x3

Overall, i thought the workout was great.
Felt really good today, the pump was great.
Tried to hit the desired rep ranges every time
Took about 45 mins which what I was aiming for

Tomorrow is back/bi strength. Just gotta gear it up for another big day


diet to come later....peace

[LSU1]

whoa big numbers there man!

everything looks good man, well done bro!

[Primetime24]

haha thanks man just tryin to get it done

first day felt great lookin forward to 2mr


i got a ?...last week i was takin in like 3000-3100 cals/day

i dont just want to jump to say like 3600 or 3700 ( i think thats where i need to be eventually),but for this week should i should for like 3300 cals/day? or 3400/day?

[LSU1]

absolutely

i never recommend anything more than a 200 cal increase at a time

try bumpin it up to around 3300 and see how you react. ideally adding a lb per two weeks is perfect progress as far as weight gain goes

[Primetime24]

nice...thanks bro i appreciate the advice

[Primetime24]

Todays diet---6/25

Bfast(homemade weight gainer)
1 cup oats
1.5 cups milk
1 scoop whey
1 banana
1 tbsp natty pb

Mid morn snack
1/2 cup CC
1/2 cup blueberries

Lunch
5 oz lean beef
1 cup brown rice
Salad

Preworkout(in the car from work to the gym)
1 scoop of whey
1 banana

PWO
1.5 scoops whey
1.5 cups milk
1 banana
1/2 cup oats

Dinner
1.5 Turkey burgers
1.5 baked potatoes
Salad

Snack
2 glasses of ff milk
2 tbsp natty pb

Prebed
1 cup CC
1 tbsp natty pb


Total Cals=3300 (on the dot ha)
P/C/F
35/41/24

macros were slightly off but cals were right where i would wanna be this week

let me know wat you guys think

peaceeeeeee

[Primetime24]

also with lunch i had 1/2 cup blackberries as well

[Primetime24]

Parallel Row
135x10
150x7
155x5
155x5

Hammer Grip Pulldown
100x12
120x11
150x8
150x6

Standing BB Curl
105x6
105x6
95x8
85x10

HS Low Row
100x12
120x10
120x10
130x8

Seated DB Curl
35x10
40x8
40x8
45x6

Pullups (weighted)
+25x10
+25x8

Forearms

Review:
-overall felt great...the parallel rows were nasty
- kept it to right around 45 mins again, where i want to be each time
- tried to avoid going to failure on most sets
- some was trial and error, but i felt i got a good workout

[Primetime24]

Me and my boy nick (nrk5014) went out to dinner tonight PIZZA WOOOO

it was mad good

[LSU1]

wow man you are shredded...(no homo)

good workout man, parallel rows look good bro.

keep on keepin on

[Primetime24]

haha thanks man...imma take pics 2mr morn so hopefully ill b able to put em up before work

im gunna start trying some ab circuit training maybe that will shake things up n get the abs out a lil more...but ull see the pics sometime 2mr


ps the parallel rows felt great im pumped to have those in now haha


leg/shoulder hypertrophy 2mr shud be SOLID

[nrk5014]

yo, even tho you can lift more than me, if you copy my journal again i will come to your house and fight, like a true spartan, just be ready, and you better finish that pizza, its a sign of weakness child.

[Primetime24]

haha i was just followin ur example..usin it as an outline, a sketch so to speak

and yes i do lift more than you CMON NOW

next week imma dominate that pizza


lets get massive son haha

[Primetime24]

Todays Diet

Bfast(homemade weight gainer shake)
1 cup oats
1 banana
1.5 cups ff milk
1 scoop whey
1 tbsp natty pb

Midmorn snack
1 cup CC
1 oz almonds

Lunch
1.5 cups grilled chicken
1 cup brown rice
1/2 cup blueberries
Salad

Preworkout
1 scoop whey w/ water
1 banana

PWO
1.5 scoops whey
1/2 cup oats
1 banana
1.25 cups ff milk

Dinner(CHEAT)
PIZZA

Snack
glass of milk

Prebed
1 cup CC
1 tbsp natty pb

Cals for the day was right around 3300 n change
Ratio was 37/40/23

[Primetime24]

Legs/Shoulder Hypertrophy

Front Squats
115x10
125x10
135x8
135x8

BTN Press
110x12
115x10
125x8
135x8

SLDL
135x12
140x10
140x10
145x8

Bent Laterals
20'sx8
20'x8
15'sx12
15'sx12

Leg extension ss w/ seated leg curl
110x10 (both), 100x12 (both), 100x12 (both)

Seated Calf Raises (2 sets for inner, 2 sets for outer)
Shrugs

Ab Circuit
Swiss Ball Crunch 30x3
Hanging Leg Raise 15x3
Side Bends 15x3 (15 each side)

Review:
-Felt really good today, my legs felt a little sore during the day so i didnt go as big on front squats as normally but thats ok i made sure form was right on
-First time doing BTN presses, must say i thought they were really good
- jump rope for cardio 2mr maybe 10-20mins (next week boxing)
- it will be nice to rest 2mr n gear up for the next 3 days, its all about mass baby hahah
- good stuff once again really likin this workout

i also second nrk's goal : mad bitties, no rubbas hahha

[Primetime24]

Total Cals for the day: 3350
P/C/F: 35/40/25

Off day 2mr, day off from work as welll wooooooo

then friday will be chest/tri STRENGTH!

prob do a little jump rope as cardio 2mr

[LSU1]

damn son, those are some strong btn presses


great workout man!

[PhreEkGarden]

Yeah, those BTN presses are freakishly heavy compared to your other lifts. wow strong shoulders?

[Primetime24]

haha i guess...i was in a groove they were feelin really good so i decided to keep it rollin