BergMuscle's Lean Mass Training

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren

Legs
Back Squats/Standing Calf Raise Supersets
13x155/16x155
12x155/15x155
12x155/15x155
12x155/15x155
Nice and deep on the squats.

Dead Lifts
8x215
8x215
8x215
8x215
7x215
Good, clean form; checked out the MMC to get the most out of these.

Single Leg Curls/BB Hack Squats Supersets
12x30/12x135
12x30/12x135
12x30/12x135
Great MMC

That wraps up the first week of this period. Got some good work done today, which I needed as I ate a bit too much at my birthday dinner last night.

I'll probably do the heavy bag tomorrow, and start this split again on Sunday. Next week Tuesday, Wednesday, and Thursday are going to be extra busy, so I may have a built in break coming up.

[BergMuscle]

Changed my mind about today's traning, mostly because my wife decided to move today's shopping trip to tomorrow, and did delts and traps today.

Supps:
Con-Cret & protein powder
caffeine
Beta-Cret
Gluta-Tren

Shoulders
Bent Elbow Front Hammer Raise/Lateral Raise/Face Pulls Giant Sets
14x35/13x25 +1 rep/14x52.5
14x35/13x25 +1 rep/14x52.5
14x35 +1 rep/12x25/14x52.5 +1 rep
14x35 +1 rep/12x25/13x52.5 +1 rep
Delts feeling hot after that.

Traps
Upright Rows/Carlman Shrugs Compound Sets
14x65/13x45 +1 rep
14x65 +1 rep/13x45 +1 rep
14x65 +1 rep/12x45
14x65 +1 rep/12x45
Constant trap tension through every rep on the uprights.
Good form on the shrugs.

Abs
Knee Raises
21 +1 rep, 21 +1 rep, 20 +1 rep

Dang, there's a lot of red there. Delts and traps feeling spent.

Gotta take a serious nap, then we are meeting some friends at a Chinese restaurant for an early Chinese New Year's dinner. Eating out a lot lately - which is both good and bad.

[BergMuscle]

Decided to experiment with switching the order of exercises on each superset to work chest first, then back, making it a true "push/pull" routine. Read on -

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren

Chest/Back
Flat DB Press/Front Lat Pulldowns Supersets
14x50 +1 rep/14x75
13x50 +1 rep/14x75 +1 rep
13x50 +1 rep/13x75 +1 rep
13x50 +1 rep/13x75 +1 rep
The switched order felt great all the way through these sets.

Flat Flyes/DB Rows Supersets
14x50/13x80 +1 rep
14x50 +1 rep/13x80 +1 rep
13x50 +1 rep/13x80 +1 rep
13x50 +1 rep/13x80 +1 rep
Upper body getting swole already.

Incline DB Press/Carlman Pulls Supersets
14x40 +1 rep/14x50 +1 rep
13x40 +1 rep/13x50 +1 rep
13x40 +1 rep/13x50 +1 rep
13x40 +1 rep/13x50 +1 rep
Good strict form here. Muscles were beat.

The switched order seems like a nice variation and made this routine feel a bit "newer". I can still feel it in all my muscles three hours later.
I also like all the little red "+" signs I got to log today.

Tomorrow night is our Shrove Tuesday Pancake Supper at church, which starts pretty early - and steps on my workout time. I may be able to train on Wednesday if I get home from work in time - before we have to be back at church for Ash Wednesday.
Thursday we have tickets for The Book of Mormon (had them for about 14 months - seriously) so I may have a 3-day break coming. No worries. I work hard and plan to "beast blast" my body once this week is over. I'm 56 now and I want to be a big, bad, buff "senior".

[BergMuscle]

Got home earlier than I expected from the pancake supper at church so I decided to get in a workout before two busy days.

Supps:
Con-Cret
Beta-Cret
Gluta-Tren
Got coffee, along with carbs and protein (pancakes and sausage), at supper.

Triceps/Biceps
Skullcrushers/EZ-bar Curls Supersets
15x65 +1 rep/14x55 +1 rep
14x65 +1 rep/14x55 +1 rep
14x65 +2 reps!/13x55 +1 rep
13x65 +1 rep/13x55 +1 rep
All that red, especially the "+2", really tell the tale of these supersets.
Continue to use the arm blaster on the EZ-bar curls

I'm finding it really helps me hit the biceps just right.

Kickbacks/DB Scott Curls Supersets
15x32.5/13x22.5
15x32.5 +1 rep/13x22.5 +1 rep
13x32.5 +1 rep/13x22.5 +1 rep
Done with an even, steady pace to fully work the muscles.

2-hand Pushdown/Tricep Bar Spider Hammers Supersets
14x70/13x45
14x70 +1 rep/13x45 +1 rep
14x70 +1 rep/13x45 +1 rep
Kept elbows in tight on the pushdowns; good bicep squeeze at the top of the hammer curls.
Very pumped up guns.

Abs
Knee Raises
22, 22

I am very glad I decided to squeeze this one in. Muscles got some powerful work done.

Now I have two rest days - and my body will enjoy them - and be totally ready to work the legs on Friday.

[pastorpritch]

Great workout!
I'd love to have one of those arm blasters. I've eyed getting one for awhile and might just go ahead and get one
Looks like those pancakes gave you an extra push tonight

[bamazav]

i have been curious about the arm blasters. Recommend?

[BergMuscle]

Great workout!
I'd love to have one of those arm blasters. I've eyed getting one for awhile and might just go ahead and get one
Looks like those pancakes gave you an extra push tonight

Yeah, it seems like they did.

i have been curious about the arm blasters. Recommend?

Highly recommend.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren

Legs
Back Squats/Standing Calf Raise Supersets
14x155 +1 rep/17x155 +1 rep
13x155 +1 rep/16x155 +1 rep
13x155 +1 rep/16x155 +1 rep
12x155/16x155 +1 rep
Nice deep squats. Strong MMC on the calf raises.

Dead Legs
8x215
8x215
8x215
8x215
8x215 +1 rep
Solid form on the deads.

Single Leg Curls/BB Hack Squats Supersets
13x30 +1 rep/13x135 +1 rep
13x30 +1 rep/13x135 +1 rep
12x30/12x135
MMC was very nice tonight.

Got home super late tonight after closing up our school's book fair, and a bit tired from getting home late (saw The Book of Mormon last night - highly recommend!!!), but I still had this one in me. Felt great - now I'm gonna sleep well tonight.

[storm1507]

Great work lately Dan.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren

Shoulders
Bent Elbow Front Hammer Raise/Lateral Raises/Face Pulls Giant Sets
15x35 +1 rep/13x25/15x52.5 +1 rep
15x35 +1 rep/13x25/15x52.5 +1 rep
15x35 +1 rep/13x25 +1 rep/15x52.5 +1 rep
14x35/12x25/14x52.5 +1 rep
Good delt striations showing again today. One of the perks of this light weight/high rep work.

Traps
Upright Rows/Carlman Shrugs Compound Sets
15x65 +1 rep/13x45
15x65 +1 rep/13x45
15x65 +1 rep/13x45 +1 rep
14x65/12x45
My traps are really starting feel these - usually a few days after.

Abs
Knee Raises
22 +1 rep, 22 +1 rep, 21 +1 rep

Lots of red logged again today. Followed this up with a very nice nap.

[pastorpritch]

LOL at the nap, I've done that a few times ... especially on leg days
Love reading about the striations, great work man!

[BergMuscle]

Cardio

Heavy Bag
5 rounds @ 5 minutes each
Throwing in more MA technigues. Getting more hot and sweaty - that will be really good once we get warmer/hotter weather.

Got in and got it done. I find that's the best way to handle the non-lifting days.

[ironwill2008]

Lots of red logged again today. Followed this up with a very nice nap.

Good deal on the increases as well as the nap!

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren

Chest/Back
Flat DB Press/Front Lat Pulldowns Supersets
14x50/14x75
14x50 +1 rep/14x75
14x50 +1 rep/14x75 +1 rep
14x50 +1 rep/13x75
Focused on the target muscles

Flat Flyes/DB Rows Supersets
14x50/14x80 +1 rep
14x50/14x80 +1 rep
14x50 +1 rep/13x80
14x50 +1 rep/13x80
Felt every muscle fiber at work

Incline DB Press/Carlman Pulls Supersets
14x40/14x50
13x40/14x50 +1 rep
13x40/13x50
13x40/13x50
Used the Weight to Work the Muscles!!

Got my swole on today.

I read an article from T-nation today about working muscles vs. moving weights. It made me refocus myself today and put more emphasis on what the target muscles are doing. As much as I love logging the little red "+" signs I care much more for what I look like both in and out of my shirts. I may not be pushing for the "+ reps/weights" quite as much if I'm feeling and seeing the muscles working and responding.
Really it's a delicate balance; the muscles develop based on time under tension (TUT) so if the TUT stays the same, muscle development can stagnate. On the other hand, pushing muscles beyond good form and target muscle work just for those "+" signs has it's risks, and can impact size and shape development.

And now I've gotta eat something and feed these hard worked muscles.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren

Triceps/Biceps
Skullcrushers/EZ-bar Curls (w/ arm blaster) Supersets
15x65/14x55
15x65 +1 rep/14x55
15x65 +1 rep/14x55 +1 rep
14x65 +1 rep/13x55
While it was nice to get those added reps, I realized between sets 3 and 4 that I was moving weight rather than working muscles. I adjusted for that and, well...

Kickbacks/Scott DB Curls Supersets
15x32.5/14x22.5 +1 rep
15x32.5/13x22.5
13x32.5/13x22.5
Now I was working the muscles. I could feel difference.

2-hand Pushdown/Tricep Bar Spider Curls Supersets
15x70 +1 rep/14x45 +1 rep
14x70/13x45
13x70/13x45
Hit the r/p on each set to really work the muscles.

Abs
Knee Raises
20, 18
Focused 100% on working my ab muscles.

The shift in focus to working the muscles made a big difference that I could both feel and see.

Leg day tomorrow.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren

Legs
Back Squats/Standing Calf Raise Supersets
14x155/17x155
14x155 +1 rep/17x155 +1 rep
13x155/16x155
13x155 +1 rep/16x155
Focused on feeling the muscles at work on every rep.

Dead Lifts
8x215
8x215
8x215
8x215
8x215
Just good, old, solid strong lifts.

Single Leg Curls/BB Hack Squats Supersets
13x30/13x135
13x30/12x135
12x30/12x135
Worked the muscles all the way

Very good strong leg routine today.

Rest tomorrow - because I'm working the 10:30 p.m. - 5:00 a.m. shift at the homeless shelter so I have to go to bed as soon as I get home.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren

Shoulders
Bent Elbow Front Hammer Raise/Lateral Raise/Face Pulls Giant Sets
15x35/12x25/15x52.5
14x35/12x25/14x52.5
14x35/12x25/14x52.5
14x35/12x25/14x52.5
These were all about working the muscles - not moving the weights. Great delt work.

Traps
Upright Rows/Carlman Shrugs Compound Sets
14x65/14x40
14x65/13x40
14x65/13x40
13x65/12x40
Used the mirror to be sure the traps got worked. I also backed off 5# on the Carlman Shrugs to get my form better. I think it was a good choice.

I am very glad I read that T-nation article a couple of days ago about working muscles vs. moving weights, and knowing why you're training. I had one great delt and trap session. The target muscles got a solid working. Plus my stomach has been acting up a bit today, so focusing on the feeling of the muscle at work rather than pushing myself to log added reps made what could have been a mediocre session into a good one.

This also starts my last week of light weight/high rep work so I'm going to do all I can to get the most out of these sessions and be ready for the next period.

[bamazav]

Nice job Dan. What is the article you speak of?

[mharrislove]

Good looking Giant set; nice combo...

[ironwill2008]

..... working muscles vs. moving weights....

Indeed. If the work isn't being felt in the target muscle, there's very little chance of mass increase.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren
That's the last of my Gluta; more is on the way.

Chest/Back
Flat DB Press/Front Lat Pulldowns Supersets
15x50/15x75
14x50/14x75
14x50/13x75
13x50/13x75

Flat Flyes/DB Rows Supersets
13x50/14x80
13x50/13x80
13x50/13x80
13x50/12x80

Incline DB Press/Carlman Pulls Supersets
14x40/14x50
14x40/14x50
13x40/13x50
13x40/13x50

I based all my rep counts on the feeling in my muscles, rather than the number of reps in my log book from last week. Just as long as I did 12 or more reps (it is supposed to be high rep period).
I felt a bit sickish yesterday so I took the day off. Found just enough stamina to get this in today.

[bamazav]

Kicking up the volume! Good job!

[ironwill2008]

I felt a bit sickish yesterday so I took the day off.

This has been a tough Winter, health-wise, for us here as well. A couple of colds, etc., stuff that usually passes us by.

A sign of the times, I think.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret

Triceps/Biceps
Skullcrushers/EZ-bar Curls w/ Arm Blaster Supersets
15x65/14x55
15x65/13x55
14x65/13x55
14x65/13x55

Kickbacks/Scott DB Curls Supersets
15x32.5/12x22.5
13x32.5/12x22.5
13x32.5/12x22.5

2-hand Pushdowns/Tricep Bar Spider Curls Supersets
15x70/13x45
13x70/12x45
13x70/12x45

Abs
Knee Raises
22, 20

A super arm workout today. Actually I did fewer reps overall, but they were much better quality and I really got the muscles well worked.

[BergMuscle]

Nice job Dan. What is the article you speak of?

Thanks, Dave. This ==>

http://www.t-nation.com/free_online_..._Sixc.facebook

[BergMuscle]

Good looking Giant set; nice combo...

Indeed. If the work isn't being felt in the target muscle, there's very little chance of mass increase.

Thanks, both of you.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren (new supply came in yesterday)

Legs
Back Squats/Standing Calf Raise Supersets
15x155/17x155
14x155/17x155
14x155/16x155
14x155/16x155
Great MMC on these tonight.

Dead Lifts
8x215
8x215
8x215
8x215
8x215

Single Leg Curl/BB Hack Squat Supersets
14x30/13x135
13x30/12x135
13x30/12x135

More muscle-focused sets all the way today. Legs felt very shaky when I was done - which is always a good sign.

Done with the high rep/low weight period. And I have to say I'm liking very much what I'm seeing in the mirror.

[pastorpritch]

Always nice when you can see the results of that hard work
Good stuff man

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren

Shoulders
Bent Arm Hammer Front Raise/Lateral Raises/Face Pulls Giant Sets
8x50/8x32.5/8x70
8x50/8x32.5/8x70
8x50/8x32.5/8x70
8x50/8x32.5/8x70

Traps
Upright Rows/Carlman Shrugs Compound Sets
8x80/8x60
8x80/8x60
8x80/8x60
8x80/8x60

Abs
Knee Raises
21, 20, 18

And so the new period begins. The focus was on working the muscles all the way through. I really like the way my traps pop up during those compound sets.

[BergMuscle]

Supps:
Con-Cret
caffiene
Beta-Cret
Gluta-Tren

Chest/Back
Flat DB Press/Front Lat Pulldowns Supersets
9x65/9x95
9x65/9x95
8x65/8x95
8x65/8x95
Very deep ROM on the presses.

Flat Flyes/DB Rows Supersets
9x65/9x100
9x65/8x100
9x65/8x100
8x65/8x100
I'm still in awe a bit around doing 100# rows for working reps. I remember when 100# rows were a goal - and a bit far out there goal. I also can remember rowing 35# and feeling like I was working. OK, I'll say it. I'm a much stronger man than I used to be.

Incline DB Press/Carlman Pulls Supersets
9x50/8x65
8x50/8x65
8x50/8x65
8x50/8x65
Focused totally on working the pec muscles on the incline presses. Result: The best sets ever(!) on this exercise.


Today's notes tell the tale. It was a great workout. Now time to rest, relax, and feed these well-worked muscles.