BergMuscle's Lean Mass Training

[Bo_Flecks]

Came in looking for numbers, and saw you were on vacation. Hope you had a good one, Dan!

[BergMuscle]

Michigan was great. I'm really happy we found a place so close to home (hour and half drive) yet so different (quiet, rural, green, relaxed, etc.) We are definately going back there. (pictures later)

Fitness-wise, the good news is that I think I ate the correct total portions each day; the not-so-good part is that it was spread over three meals instead of six. Looking in the mirror today I don't think I gained much, a bit more bodyfat.

Today's training:
leg day
Squats
12x130
9x180 +1 rep
7x190 +1 rep
6x200 +1 rep

hi rep
15x125
15x125
adding 5# next time

SLDL
8x180 +5#
6x185 +5#
4x190 +5#

hi rep
15x115
15x115

Hack Squats
10x135 +1 rep
8x145 +1 rep
6x155 +1 rep
adding 5# next time

hi rep
15x105
15x105
adding 2.5# next time

Standing BB Calf Raise
18x215 +1 rep
15x235 +1 rep
13x255 +1 rep
adding 5# next time

Single Leg Calf Raise
11x56.25 +1.25#
9x61.25 +1.25#

Crunches
3 sets of 50

Got good increases and set up some "room to grow." It's very hot and humid here today so I got a good sweat going as well. I also cleaned out more crap out of our basement before and after this session.

I figure that I can get through my split, with those all-important rest days, one more time then do one or two full-body routines (or cardio days) before I leave with the church youth group for the pilgrimage trip to Turkey. That's coming up fast; I'm starting to get excited.

[Mountain_Goat]

dang look at all that RED!!!!

[yakabebe]

I figure that I can get through my split, with those all-important rest days, one more time then do one or two full-body routines (or cardio days) before I leave with the church youth group for the pilgrimage trip to Turkey. That's coming up fast; I'm starting to get excited.

Ya sound like ya got the life!!!

BTW...in Turkey... avoid any "cruise ship" heading for Gaza!!!

[ectoBgone]

I certainly wouldn't sweat the three meals instead of six as long as you got your calories in. In the scope of the whole diet, frequency comes in a distant second to calories and macros from what I've gathered. Looks like you've set yourself up for making steady increases. Good planning, Dan.

[ironwill2008]

Today's training:
leg day
Squats
12x130
9x180 +1 rep
7x190 +1 rep
6x200 +1 rep

Good work; nice comeback.

I figure that I can get through my split, with those all-important rest days, one more time then do one or two full-body routines (or cardio days) before I leave with the church youth group for the pilgrimage trip to Turkey. That's coming up fast; I'm starting to get excited.

Be sure to take your camera!

I certainly wouldn't sweat the three meals instead of six as long as you got your calories in. In the scope of the whole diet, frequency comes in a distant second to calories and macros from what I've gathered.

Quoted For Truth.

All that really matters is that you got your daily totals in each day.

[BergMuscle]

chest/shoulders day
BB Bench Press
12x110 WU +2.5#
8x160 +2.5#
6x170 +2.5#
4x180 +2.5#

hi rep
15x97.5 +2.5#
15x97.5

Incline Flyes
9x42.5 +1.25#
7x47.5 +1.25#
5x52.5 +1.25#

hi rep
15x31.25 +1.25#
15x31.25

Incline DB Press new exercise setting baseline
9x45
7x50
5x55

Behind-the-Neck Press (EZ-bar)
10x52.5 +2.5#
8x62.5 +2.5#
6x72.5 +2.5#
adding 2.5# next time

hi rep
15x47.5 +2.5#
15x47.5

Lateral Raises
8x25
8x25
8x25

Face Pulls
10x67.5
9x67.5
9x67.5 +1 rep

The bench press and incline flyes felt solid. The behind-neck presses keep moving up. I think this next increase may put me right in the perfect hypertrophy zone. I'm going to leave the weight for the hi reps sets alone and not think too much about not adding any reps to the lateral raises until I've got the right pounds moving on the presses.
Microloading rocks! (and I know I've posted that before)

I decided to get rid of the decline press/flyes and go to good-old incline DB presses. I've hit the point where I've (finally) learned that sticking to the tried-and-true basic lifts will do more for me than trying every new little variation I stumble across. With that in mind I'm looking to take out (and keep out) any what I call "razzle-dazzle" lifts. I'm not sure what else will go, but I'm keeping this in mind.
Anyway, the incline DB presses seemed to hit just right at these weights.

I'm thinking of hitting back/traps/abs tomorrow and arms on Sunday. That will set me up to do cardio Monday and Wednesday and full-body work Tuesday and Thursday. We leave for Turkey at 1:30 p.m. on Friday, so I'll be leaving that morning open for any last-minute things I need to do (and I can do some cardio if I have the time).

[storm1507]

Nice workouts.

Turkey...how long do you expect to be gone?

[BergMuscle]

I broke down today and finally bought a "bathroom scale." Now that I've started using the bodyfat calipers, I figure I need to check my weight more often than doctor appointments (I went five years between my last two visits - and only did this last one because I needed shots to travel to Turkey) and the occasional stop at the scale outside GNC (which now charges at least $1.00).

In the 24 years we've lived in our home we've had two scales get rusted and corroded from sitting unused under the toilet tank until we finally got disgusted and tossed the thing in the trash. We both watch our weight by how our clothes fit and how we feel and what the tape measure says (at least on me).

But now... well, I cheaped out and got a $7.99 analog model from Target, but it's the first scale I've owned in about a dozen years. And I'll be keeping it in the basement gym.

[BergMuscle]

Nice workouts.

Turkey...how long do you expect to be gone?

10 days (July 23 - Aug. 1)

[Nik-Gnashers]

Been following your log, very impressive.
I am just a humble beginner, but trying to 'clean bulk' slowly, so trying to follow good advice and learn from more experienced people like yourself.
Good luck on achieving your goals

[Bo_Flecks]

Lots of red, Dan! Good increases!

Incline DB Press new exercise setting baseline
9x45
7x50
5x55

This is a good choice. I'm liking it more each week I do it.

Microloading rocks! (and I know I've posted that before)

QFT (again )

[alkell]

I see your back in the swing of things Dan, good work all round mate.

Microloading rocks!

[IronCharles]

Good job on adding the incline DB presses! Quality exercise, one of my favorites!


Keep after it, brother!

[BergMuscle]

Good job on adding the incline DB presses! Quality exercise, one of my favorites!


Keep after it, brother!

My thoughts exactly. I'm glad I made this change.

[BergMuscle]

back/traps day
Dead Lifts
5x170 +5#
5x230 +5#
5x260 +5#
4x275 +5#
3x280 +5#

Front Lat Pulldowns
8x70 +2.5#
6x77 +2.5#
5x82 +2.5#

hi rep
15x55 +2.5#
15x55

DB Rows*
10x56.25 +1 rep
8x61.25 +1 rep
6x66.25 +1 rep
adding 1.25# microload next time

Carlman Pulls
8x45 +2.5#
6x47.5 +2.5#
5x50 +2.5#

hi rep
15x37.5
15x37.5

Carlman Shrugs
8x56.25 +1 rep
7x58.75 +1 rep

Crunches
3 sets of 50

*I got rid of the "decline" and just did regular DB Rows. Another piece of "razzle-dazzle" that I'm ditching in favor of basic stuff. BTW, I do not consider the "Carlman" moves to be "razzle-dazzle", mostly because they work so well for me.

Dead lifts felt solid at the new weights. The goal is 5x5 then increase by 5#.
The increased weights felt great. I was at my limit by the last set of each exercise.

Now I'm off to clean out our gutters, even though it's hot and humid again today. We have rain predicted for the next few days, then I'll be out of the country for 10 days. I want to leave those things clean; they get blocked up so easily with the big trees we have on our property.

[2nd_chance]

Good job on the workout Dan.

Where you traveling to?

[alkell]

it's hot and humid again today.

Hmmm, it's bloody freezing on my side of the world

Watching the deads with interest mate.

[BergMuscle]

The cheap scale I bought (see post #309 ) has my weight a lot higher than what my doctor recorded in late June. Variations between scales seems to be common. I started a thread about it - and then found two old ones about the same situation.

Anyway, since this is the scale I've got, I'm using it as a baseline. This morning it showed 192#. I also pulled out the bodyfat calipers yesterday and that's about the same as last time. And my waist is 1/2 smaller.

So.....
Baseline is:
weight - 192#
bodyfat - 8.2%
waist - 31 1/2"

[storm1507]

Nice stats Dan.

[BergMuscle]

arm day
Spider Curls
10x52.5 +2.5#
8x62.5 +2.5#
6x72.5 +2.5#
adding 2.5# next time

hi rep
15x42.5 +2.5#
15x42.5
adding 2.5# next time

Skullcrushers
10x62.5 +2.5#
8x72.5 +2.5#
6x82.5 +2.5#
adding 2.5# next time

hi rep
15x50 +2.5#
15x50
adding 2.5# next time

supersets
Chins - BW+5# +2.5# - 10, 9, 8
Dips - BW+20 - 10, 10 +1 rep, 10 +1 rep
adding 1.25# to dips next time

Incline DB Curls - 30# - 10, 9, 9 +1 rep
2-hand Pressdown - 80# - 10, 10 +1 rep, 9

This didn't feel so tough at the beginning, but by the end my arms were fried - and are now totally swole.
Those spiders and skullcrushers just seem to keep on moving up. I'm not sure what it is, but I'm gonna keep microloading and riding the increases as far as they will go.

I don't think there's anything in this routine that I want to change; all of these are pretty basic moves (maybe not spider curls, but I do much better with those than straight barbell curls, which really kill my wrists).

[ironwill2008]

Chins - BW+5# +2.5# - 10, 9, 8
Dips - BW+20 - 10, 10 +1 rep, 10 +1 rep

These two exercises always bear comment. Good work, especially paired-up in superset mode.

This didn't feel so tough at the beginning, but by the end my arms were fried - and are now totally swole.

Good deal; you got the job done.

(maybe not spider curls, but I do much better with those than straight barbell curls, which really kill my wrists).

I'm with you on Barbell Curls. I can usually tolerate them for a few months a year, but not much longer.

[BergMuscle]

re. the chins/dips superset ^^ I really like that superset combination. I remember being very excited when I came up with it and, so far, it has not disappointed. I just have to remember to give myself a decent (1-2 minute) rest before the first sets or my tris are still a bit spent from the hi rep skullcrushers.
The first time I did this routine my reps went up and the work got easier on the second and third set, so I knew my triceps weren't quite ready when I started. For the superset to work the way I intend it to, I want/need both biceps and triceps rest just enough to put some real clean power into each rep.

[Bo_Flecks]

supersets
Chins - BW+5# +2.5# - 10, 9, 8
Dips - BW+20 - 10, 10 +1 rep, 10 +1 rep
adding 1.25# to dips next time

That look brutal, Dan. Nice job!

I don't think there's anything in this routine that I want to change; all of these are pretty basic moves (maybe not spider curls, but I do much better with those than straight barbell curls, which really kill my wrists).

Straight BB curls kill my elbow tendon. A lot of people seem to have trouble with that one, and it's a shame. It's a good bicep builder.

[BergMuscle]

cardio day

Heavy Bag - 2 min/30 sec rest/2 min

Stationary Bike - 60/30 intervals - 16 1/2 minutes

Heavy Bag - 2 min/30 sec rest/2 min (full speed, full power )

I worked up a good head of steam - and sweat - on this today. With last week's vacation time, it's been 11 days since I've done this routine. It felt good today.

Full-body routine tomorrow, and Thursday. Then we leave for Turkey.

[BergMuscle]

full body workout increases are based on last full-body session on 7/9
Squats
12x125 WU
8x195
8x195
8x195

BB Bench Press
12x85 WU
8x170
8x170
8x170

Front Lat Pulldowns
9x72 +1 rep
9x72 +1 rep
9x72 +1 rep

BNP w/ EZ-bar
10x70 +1 rep
10x70 +1 rep
10x70 +1 rep
adding 5# on Thursday

Single-Leg Calf Raise
14x60 +2 reps
12x60
12x60

Alternate DB Curls
10x35 +1 rep
9x35
9x35

Skullcrushers
10x70 +1 rep
10x70 +1 rep
10x70 +1 rep
adding 5# on Thursday

Crunches
3 sets of 50

I have to admit that, as far as full-body work goes, I really like this routine. I'm going to keep it in my "back pocket" for times like this when I know that I won't be able to do my full 4-way split before a prolonged (4 or more days) "forced rest" which, fortunately, doesn't happen very often. This month is a bit of an exception.

Right or wrong, I think of my split as a complete entity, not stand-alone components. I try to plan it so that each cycle hits all the bodyparts at the level I want/need to work them. Doing 50%, or 75%, means that something did not get the attention that I want to give.

On the subject of "back pocket" stuff, I'm getting intrigued by the FST-7 that's popping up around here. However, I feel like I've messed around with my training a lot over the past couple of years by jumping on whatever new thing I read about. I'm determined to stick with a basic, solid, compound-dominated split and ride it for all that my muscles can get from it. That said, I'm holding FST-7 for when I hit a plateau or feel like like I'm in a rut and need a kickstart. It's similar enough to power/density that it should be good for that small change that can lead to big gains.

[2nd_chance]

The full body work looks real good Dan. I was wondering how you'd incorporate FST-7 on a full body.

Great workout.

[BergMuscle]

The full body work looks real good Dan. I was wondering how you'd incorporate FST-7 on a full body.

Great workout.

If/when I incorporate FST-7 it will be in my regular split, which, BTW, is this. Not sure exactly where, but I'll fall off that bridge when I come to it.

[BergMuscle]

From last week's mini-vacation:

[BergMuscle]

cardio day standard stuff

Heavy Bag - 2 min/30 sec rest/2 min

Stationary Bike - 60/30 intervals - 16 1/2 minutes

Heavy Bag - 2 min/30 sec rest/2 min

I went extra hard and heavy on the second heavy bag session. Exausting - and excellent.

Full-body routine again tomorrow. Then I've gotta pack for 10 days out of the country.