BergMuscle's Lean Mass Training

[BergMuscle]

Cardio

Heavy Bag 5 rounds @ 5 minutes each w/ (approx.) 1 minute rest between.

Now it's time to put away Christmas gifts and take down the tree.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren (almost out of this - gotta reorder soon)

Triceps/Biceps
Skullcrushers/4x4 Incline Curls Supersets
80# x 10 +1 rep, 10 +1 rep, 10 +1 rep, 10 +1 rep/4 sets @ 32.5# +2.5#
Slowed down on the skulls for better form and better tricep hit, I really felt that added 2.5# on the 4x4's especially the last two sets.

Kickbacks/Scott DB Curls Supersets
10x40 +1 rep/10x30 +1 rep
10x40 +1 rep/9x30
9x40 +1 rep/9x30 +1 rep
Hit a nice r/p at full extention on the kickbacks and a solid hold at the top of curls. Muscles worked.

2-hand Pushdown/Hammer Spider Curls Supersets
10x82.5 +1 rep/11x55 +1 rep
10x82.5 +1 rep/10x55
10x82.5 +1 rep/10x55
Solid r/p at bottom/top (respectively) of these.

Abs
Crunches
45, 45

Got me one set of blown-out, blown-up swole guns.
I switch the order of the supersets from bicep/triceps (pull/push) to triceps/bicep (push/pull). As several of us predicted, it wasn't a huge change in muscle performace, but it did make for an interesting variation and help me concentrate on the MMC.

Legs to be worked tomorrow.

[BergMuscle]

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

Legs
Back Squats/Standing Calf Raise Supersets
10x230 +1 rep/13x230 +1 rep
10x230 +1 rep/13x230 +1 rep
10x230 +1 rep/13x230 +1 rep
10x230 +1 rep/13x
230 +1 rep
Strong quad and calf MMC

Dead Lifts
5x200
5x260
5x290
5x290
5x290 +1 rep
Just a bunch of strong focused pulls today. Next week I'm thinking I ought to pull one more 1-2 rep set at 300#.

Single Leg Curl/BB Hack Squats Supersets
9x45/9x210
9x45 +1 rep/9x210 +1 rep
9x45 +1 rep/9x210 +1 rep
Very good hamstring MMC on the curls. Once again the Hacks took all I had to pull out those last few reps. I was determined to get 9 across.

Cool Down
Heavy Bag
1 five-minute round
Had me tired and sweaty.

Good leg work. The Mind-Muscle Connection (MMC) was very good all the way through.

Rest/cardio (heavy bag) work tomorrow - although after the past two sessions I'm chomping at the bit to move more iron. Gotta force myself to rest and recover.

A couple of days ago when I told my wife about my 200# weight in, she commented that I no longer had the lean build I had for years earlier in our marriage. I took this as a compliment, and a bit of proof that this work is transforming my body.

[ironwill2008]

A couple of days ago when I told my wife about my 200# weight in, she commented that I no longer had the lean build I had for years earlier in our marriage. I took this as a compliment, and a bit of proof that this work is transforming my body.

The best physique comments come from someone who sees you every day. If they see a change, you can be certain there has been one.

[Bo_Flecks]

A couple of days ago when I told my wife about my 200# weight in, she commented that I no longer had the lean build I had for years earlier in our marriage. I took this as a compliment....

That reminds me of the morning of the competition after I had my wife help me apply the tanning product. I put on my black sweat suit for the day, and she said, "Funny how much different you look with that sweat suit on. No one would have any idea what you have going on under there...."

Such is the plight of a natty. Oh well, I still took it as a compliment .

[BergMuscle]

Cardio

Heavy Bag 5 rounds @ 5 minutes each w/ 1 minute rest between
Just to make things fun I've started throwing in some TKD foot techniques along with the hand/fist work.

I also painted part of our basement tool/workshop room (the walls that were in the worst shape) and built a new window box. Using up my last true Christmas Break vacation day.

Delts & Traps tomorrow.

[BergMuscle]

Got me a new UA shirt as a Christmas gift (from me to me ) Just had to flex a bit in it.

[mharrislove]

That reminds me of the morning of the competition after I had my wife help me apply the tanning product. I put on my black sweat suit for the day, and she said, "Funny how much different you look with that sweat suit on. No one would have any idea what you have going on under there...."

Such is the plight of a natty. Oh well, I still took it as a compliment .

Ah, yes...the "secret lives of natty bodybuilders"... Many of us know exactly what you mean!

[BergMuscle]

Supps:
Con-Cret
caffiene
Beta-Cret
Gluta-Tren (almost out - gotta order more as soon as some end-of-year payments come in)

Warm-up
Heavy Bag
1 5-minute round - hand and foot techniques

Shoulders
Hammer Grip Bent Arm Front Press/Lateral Raise/Face Pull Giant sets
10x50 +1 rep/10x32.5 +1 rep/10x70 +1 rep
9x50/9x32.5/10x70 +1 rep
9x50 failure/9x32.5/9x70
9x50 +1 rep/9x32.5 +1 rep/9x70
Pushed those front presses to the failure point. Powered through the laterals. Very strong MMC on the face pulls.

Traps
Upright Rows/Carlman Shrugs Compound Sets
10x80/10x60 +1 rep
10x80/10x60 +1 rep
10x80/9x60
10x80 +1 rep/9x60 +1 rep
Well-paced reps all the way. Worked the traps well.
Made a video of my last sets, plus some post-wo flexing.


Cool Down
Heavy Bag
1 5-minute round - hand and foot techniques

Good solid session again today. The video came out OK, although I can see clearly where my muscles are - and aren't. I know where I want to gain and improve in 2013.

Hoping to hit back and chest tomorrow.

We are back at school with the kids on Monday. I'm starting to really miss them, although I have truly enjoyed my Christmas Break this year.

[ectobryan]

Great session again. Since I began reading your journal about a month ago, I have been inspired to focus more on the mind/muscle connection. It has certainly improved my form and has added intensity to my workouts....seems more joint friendly too as I'm not just slinging weights up to get a rep done. One question, and the answer me be self-evident: on the bent arrm presses you did today, is this an overhead movement with no lockout?

[BergMuscle]

Great session again. Since I began reading your journal about a month ago, I have been inspired to focus more on the mind/muscle connection. It has certainly improved my form and has added intensity to my workouts....seems more joint friendly too as I'm not just slinging weights up to get a rep done. One question, and the answer me be self-evident: on the bent arrm presses you did today, is this an overhead movement with no lockout?

First, thanks for stopping by, and for posting. I'm always happy when I'm able to help/inspirit/encourage a fellow over-35 lifter. And you are correct that focusing on the muscle at work will keep you from "slinging weights up to get a rep". I may sometimes use "lighter" weights or do fewer reps, but my muscles get better quality work and that is more likely to pay off in the muscle development we are going for.

As for the bent arm presses, there is no real lockout. It's a variation on traditional DB press that focuses the work on the front delts (since the shoulders are really made up of 3 relatively small muscles on the front, side, and back). Here are a couple of videos of that exercise (one from the guy I borrowed the move from and one by me - at the end of a heavy day so my form gets really ragged at the end. ).

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Beta-Cret
Gluta-Tren (last serving - should have the funds soon to order a refill)

Back/Chest
Front Lat Pulldowns/Flat DB Press Supersets
10x95/10x65
10x95/10x65 +1 rep
10x95 +1 rep/10x65 +1 rep
10x95 +1 rep/9x65
No stack touchdown between reps, r/p @ bottom on the pulldowns.
Deep ROM with wrist rotation to fully work the pec muscles on the DB press.

DB Rows/Flat Flyes Supersets
10x100/10x65
10x100/10x65
10x100 +1 rep/10x65 +1 rep
10x100 +1 rep/10x65 +1 rep
I effing owned those 100# rows today. A year ago pulling 100# was a goal, now I'm doing 10 across. (Sorry, feeling strong today. )
Strong reps on the flyes that worked the pecs even harder.

Carlman Pulls/Incline DB Press Supersets
10x60 +1 rep/10x50 +1 rep
10x60 +1 rep/10x50 +1 rep
10x60 +1 rep/10x50 +1 rep
9x60/10x50 +1 rep
Very strong lat squeeze @ the bottom of each pull. Worked the lat muscle all the way down (just the way it should be).
Good wrist rotating form on the inclines. Pounded my pecs.

No heavy bag work today; we've got Christmas decorations to take down and we had an after-church-service party for a couple expecting twins in a few weeks, so there was less time today for training. The iron is the important stuff.

Strong solid session today. I could feel it in my lat muscles afterward. I have to say that seeing my back in yesterday's video made me realize that I'm gaining some size back there, which inspired me to work those muscles even harder today.

Back to school tomorrow!! Christmas lights come down tomorrow so I may or may not get a heavy bag cardio session in.

[BergMuscle]

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

Triceps/Biceps
Skullcrushers/4x4 Incline Curls Supersets
80# x 11 +1 rep, 11 +1 rep, 11 +1 rep, 11 +1 rep/4 sets @ 32.5#
Fought for the last reps on the 4x4s - and the skulls for that matter.

Kickbacks/Scott DB Curls Supersets
11x40 +1 rep/11x30 +1 rep
11x40 +1 rep/10x30 +1 rep
10x40 +1 rep/10x30 +1 rep
Used the weights to work the muscles.

2-hand Pushdowns/Spider Hammer Curls Supersets
11x82.5 +1 rep/11x55
11x82.5 +1 rep/11x55 +1 rep
11x82.5 +1 rep/11x55 +1 rep
R/p @ bottom/top of each movement.

Abs
Crunches
45, 45

No time for any heavy bag work. Just a good solid arm session. Still feeling it about 4 hours later.

[pastorpritch]

Good job today man, gotta love those workouts that last all day

[ironwill2008]

Great job on the vids, Dan! An excellent addition to your journal.

[kylerojas]

Seems legit, I like it.

[BergMuscle]

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

Legs
Back Squats/Standing Calf Raise Supersets
10x230/14x230 +1 rep
10x230/14x230 +1 rep
10x230/14x230 +1 rep
10x230/14x230 +1 rep
Nice quad and calf MMC today

Dead Lifts
5x200
5x260
5x290
5x290
5x290
1x300 +10#
Nice lifts today. The 200# set felt especially light. Happy to pull that added 300#.

Single Leg Curl/BB Hack Squat Supersets
10x45 +1 rep/10x210 +1 rep
10x45 +1 rep/10x210 +1 rep
10x45 +1 rep/9x210
Great hamstring MMC. Pushed through the last set of Hacks. These were tough - as usual.


And that brings me to the end of this 4 week moderate rate/8-12 rep period. Tomorrow is rest (and haircut) day. Then I move on to heavy weight/low reps. Can't wait.

[bamazav]

Great work Dan, building the wheels!

[BergMuscle]

Shoulders
Bent Arm Hammer Front Raise/Lateral Raise/Face Pulls Giant Sets
4x60/4x40/4x85
3x60/3x40/3x85
3x60/3x40/3x85
3x60/3x40/3x85
Delts on fire!

Traps
Upright Rows/Carlman Shrugs Giant Sets
4x100/4x75
4x100/4x75
4x100/3x75
3x100/3x75
Baseline set for the next three weeks.

Abs
Knee Raises
20, 20, 16
R/p hold w/ abs contracted.

The first workout of the first week of my heavy weight/low rep period. Setting baselines to build on.

I could get used to this heavy stuff. I can feel - and see - a different response in my muscles. I'm planning to enjoy these four weeks.

[BergMuscle]

Back/Chest
Front Lat Pulldowns/Flat DB Press Supersets
3x115/3x80
3x115/3x80
3x115/3x80
3x115/3x80
That 115# may be as much as my cable setup can handle (or close to it). And it's tough for me to pull 3 times. I'm thinking 80# DB's are the most I've ever done on a flat bench. Could be a PR. Gotta check old records.

DB Rows/Flat Flyes Supersets
4x125/3x80
4x125/3x80
3x125/3x80
3x125/3x80
Now I'm sure that 80# flyes are a PR.
I had a reserve of strength kick in right around set #3 here. Have to say it was just at the right time.

Carlman Pulls/Incline DB Press Supersets
4x75/4x60
4x75/4x60
4x75/4x60
3x75/4x60
Good lat squeeze on the Carlmans. Good control of the weights all the way though the inclines.

Another heavy day in the books. I can feel a different type of soreness in my muscles already.

Since I need to re-order the ProMera supps, I decided this week to use up some of the free sample that have been accumulating in my cupboard. Not really worth logging since there'll be a lot of 1-2 time tries, but I'm still planning to go back the stuff I really like. The freebies just help stretch my supplement dollar a bit further.

[BergMuscle]

Heavy Bag Work
5 rounds of 5 minutes each w/ approx 1 minute rest between (actually a bit longer rest between sets 4 and 5 so I could see the end of the Seattle/Atlanta playoff game - now that was some exciting football).

Worked up a darned good sweat today. I'm throwing in more MA foot techniques and may need to start doing these sessions barefoot to really do those properly and get my whole body into these sessions.

Still sitting solid up around 200#. I put on this white short sleeve polo shirt yesterday (to wear under a sweater when we were going out to dinner), which was the only thing I took from my dad's closet when he passed away in 2004. He was a totally different body type from me and none of his other clothes hung right on my frame. This shirt used to be very loose, which is fine in summer or as a base layer. Yesterday I noticed it now fits tighter across my chest and shoulders and is actually a bit snug on my upper arms. I'm very OK with that.

[BergMuscle]

Triceps/Biceps
Skullcrushers/EZ-bar Curls Supersets
4x100/5x75
4x100/5x75
4x100/5x75
4x100/5x75
Done slow and steady

Kickbacks/Scott DB Curls Supersets
4x50/4x35
4x50/4x35
4x50/4x35
Worked hard to control the heavier weight.

2-hand Pushdown/Spider Hammer Curls (w/ tricep bar) Supersets
3x100/4x70
3x100/4x70
3x100/4x70
It seems that my antique cable setup doesn't balance weight over 95# properly. I'm thinking it's an angle/friction thing. Anyway these pushdowns were very difficult to control. Next week I'm switching to one-handed pushdowns. What will be "heavy" for one hand will still be in the range that the cable is happy with.

Abs
Crunches
45, 45
Just plain good old fashioned crunches.

Another happy heavy weight workout day.

[ironwill2008]

This shirt used to be very loose, which is fine in summer or as a base layer. Yesterday I noticed it now fits tighter across my chest and shoulders and is actually a bit snug on my upper arms. I'm very OK with that.

A great indicator of progress!

[BergMuscle]

Leg Day

Back Squats/Standing BB Calf Raise Supersets
4x250/9x250
4x250/9x250
4x250/8x250
4x250/8x250
Good MMC - and it can/will be better next week.

Dead Lifts
5x200
5x260
5x290
5x290
2x300 +1 rep
The 200# set felt very light today. Another sign of progress.
I decided to make the 300# set just one more part of the routine. I can tell this will move up next week.

Single Leg Curls/BB Hack Squats Supersets
4x50/4x230
3x50/3x230
3x50/3x230
Good reps here. Felt them in all the right places.

And that wraps the first week of heavy weight/low rep work. Baselines are set. Now for a rest/cardio day (hope I can work in some heavy bag tomorrow), then work on picking up reps each week.

[bamazav]

Great work today. It is the 15th isn't it?

[BergMuscle]

Great work today. It is the 15th isn't it?

Thanks - and, yes, it is.

[Bo_Flecks]

And that wraps the first week of heavy weight/low rep work.

Good looking leg day, Dan. I am starting to rotate in some heavier, lower rep work myself. Hopefully I will respond as well as you are.

[BergMuscle]

Cardio

Heavy Bag
5 rounds @ 5 minutes each - approx. 1 minute rest between

The usual routine and the usual sore and sweaty at the end.

[BergMuscle]

Shoulders
Front Hammer DB Raise/Lateral Raise/Face Pulls Supersets
4x60/4x40/4x85
4x60 +1 rep/4x40 +1 rep/4x85 +1 rep
3x60/4x40 +1 rep/4x85 +1 rep
3x60/3x40/3x85
These felt heavy as h*ll today.

Traps
Upright Rows/Carlman Shrugs Compound Sets
4x100/4x75
4x100/4x75
4x100/4x75 +1 rep
4x100 +1 rep/4x75 +1 rep

Abs
Knee Raises
20, 20, 16
Hold at contraction to blast the abs.

Rocked through this one quickly since my wife was on her way home with Chinese dinner that had to be eaten while it was still hot. Short and intense workout.

[BergMuscle]

Back/Chest
Single Hand Lat Pulldowns*/Flat DB Press Supersets
4x60/4x80 +1 rep
4x60/4x80 +1 rep
4x60/4x80 +1 rep
4x60/4x80 +1 rep
*Since my ancient cable setup doesn't work well over 95#, I tried doing a heavy one-armed pulldown. Not sure how textbook this is, but from what I felt in my muscles it got the job done.
The DB presses got better with each set. Pretty cool.

DB Rows/Flat Flyes Supersets
4x125/4x80 +1 rep
4x125/4x80 +1 rep
4x125 +1 rep/4x80 +1 rep
4x125 +1 rep/4x80 +1 rep
DB rows were focused and tight. Pecs got pounded by the heavy flyes.
I remember when 100# rows were a yet-to-be-obtained goal.

Carlman Pulls/Incline DB Press Supersets
4x75/5x60 +1 rep
4x75/5x60 +1 rep
4x75/5x60 +1 rep
4x75 +1 rep/5x60 +1 rep
Hit a good lat squeeze on the Carlmans. The 60# inclines actually felt light! Wow.

Nice heavy upper body pounding.