AJ's road to mass

[aj21]

First I wanted to send a thank you to Derek for working with me the past summer. I was on the CHA for 12-14 weeks and was able to go from 165-150 without too much difficulty. I was able to learn about proper nutrition and how far I could push myself to reach my goals. After about 14 weeks I felt it would be counterproductive to lose more weight due to feeling depleted and completely exhausted throughout the day. While the CHA was great, it made me realize that type of diet wasn't for me. After reading Sporto's threads and his insight on nutrition I decided to hire him to help me during a mass gaining phase the next few months. My goal is to be a lean 170-175. More than just wanting to improve my body, I am hopeful with his help I'll be able to gain an even greater insight on nutrition.

Stats

Age 24
Height 5'8
Weight 150
Waist 31
Chest 38.5
Arms Relaxed 12
Arms Flexed 14.5
Quads 20


Split

Day 1 Upper Body Power
Day 2 Lower Body Power
Day 3 Rest/Cardio
Day 4 Upper Body Hypertrophy
Day 5 Upper Body Hypertrophy
Day 6 Lower Body Hypertrophy
Day 7 Rest/Cardio

Macros

Protein 225g
Carbs 150g
Fats 55g


Supplements

Universal Animalpak
Universal AnimalFlex
Scivation Xtend (grape)
Primaforce BA
Vasocharge
Controlled Labs Green Magnitude


With the CHA I was able to keep, and even grow in strength which puts me in a good place for this bulk phase. This week I reintegrated carbs into my diet and am never going to look back, I haven't felt this energized in months. I have a steady flow of energy rather than the peaks and valleys I experienced with the CHA's higher protein/fat ratio. My mood also improved. When on the CHA I was extremely irritable and would easily be set off for the most worthless things. Now my overall mood is much better, and I'm able to keep my focus longer. Haven't experienced much bloat from the carbs, and am still learning how to change my foods around to hit my macros for the day.


Will post today's workout later tonight.

[aj21]

I'm starting the training part today, going with 65% of my 10 rep max

Incline Barbell Bench Press (65% of 105)

70 x 10
70 x 10
70 x 10

Flat Dumbbell Bench Press

60 x 8
60 x 8
60 x 7 (damnit)

Hammer Strength Incline Press

145 x 8
145 x 8
145 x 8

Seated Barbell Shoulder Press (65% of 105)

55 x 10
55 x 10
55 x 10

Overhead Cable Extensions

42.5 x 10
42.5 x 10
42.5 x 10

Seated Dumbbell Tricep Extensions

30 x 10
35 x 10


Easy workout, I think I underestimated the weight for the Incline Presses and Shoulder Presses. Energy was good, quick in and out from the gym, no fatigue. While Tommy's split is chest and back together, I prefer to work chest with shoulders and triceps, due to not liking to workout shoulders after a chest day. Still tweaking the workout split and awaiting further instructions from Tommy on where to go with the split, what parts need more focus, etc.

[vbsunbum1]

Hi AJ! Glad to see you join in the fun on the Scivation area on bb.com.

Great intro to your journal! I hear you on the effects the CHA has on moods/energy etc. Everyone is different and I found that type of diet to do the same thing to me a couple of years ago. Great to see that the macros you are on now treat you well.
You're in great hands with Tommy! I have no doubt you'll have awesome results while working with him.

I'll be following along.

Welcome!
~Dawn

[aj21]

Went to the gym in the morning today just to weigh myself on an empty stomach, weight was 151.6. Not too bad, I weighed myself last week and was around 147-148. This was expected due to the reintegration of carbs into my diet. Measured my waist to make sure and its under 31 so everything seems to be fine so far. Workout went fine had Xtend/Vasocharge/BA pre and intra workout, good sustained energy in and out of the gym in under an hour.

Warm Up

Bodyweight Chins (slow tempo, all the way up squeezing at the top)

10
7

Barbell Rows 65 (overhand grip)

70 x 10
70 x 10
70 x 10

Underhanded Grip Lat Pulldowns

125 x 8
125 x 8
125 x 8

T Bar Rows

45 + 25 x 8
45 + 25 x 8
45 + 25 x 8

Alternating Incline Dumbbell Curls

35 x 12
35 x 12
35 x 10

Incline Hammer Curls

25 x 12
25 x 10

Standing Alternating Dumbbell Curls

35 x 10
35 x 10

Good workout, avoided going to failure on most of the exercises. The lower weight allows me to really attempt to perfect my form before moving onto heavier weight. On tap for tomorrow is the lower body hypertrophy workout.

[aj21]

Hi AJ! Glad to see you join in the fun on the Scivation area on bb.com.

Great intro to your journal! I hear you on the effects the CHA has on moods/energy etc. Everyone is different and I found that type of diet to do the same thing to me a couple of years ago. Great to see that the macros you are on now treat you well.
You're in great hands with Tommy! I have no doubt you'll have awesome results while working with him.

I'll be following along.

Welcome!
~Dawn

Thank you for the kind words Dawn. Haha I guess avocados and almonds gave us some type of unknown roid rage. I feel much at ease with carbs back in my diet now, I'm never going to abandon them again *pets box of Cocoa Puffs*

[The Solution]

Another one with the Coach, and another person destined for success. Good luck AJ, know that im always here following along, and if you ever need anything hit up my thread or drop me a PM buddy. we are team scivation. Lets do work.

[aj21]

Another one with the Coach, and another person destined for success. Good luck AJ, know that im always here following along, and if you ever need anything hit up my thread or drop me a PM buddy. we are team scivation. Lets do work.

Thanks man, I skim over your journal whenever I have a chance. Time to put in the work and see what happens.

[thebasil]

Dude working with Tommy's going to be a hell of a ride for you. Good choice and good luck with your goals!

[aj21]

Another nice and easy workout, focused on form and tempo.

Squats 65% of 10 rep max

105 x 10
105 x 10
105 x 10

Stiff Legged Deadlifts 65% of 10 rep max *really felt these, hams are probably my weakest body part

85 x 10
85 x 10
85 x 10

Leg Extensions *I normally don't do these, might switch it to Hack Squats

50 x 10
50 x 10
50 x 10

Seated Leg Curls

90 x 10
90 x 10
90 x 10

Standing Calve Raises

115 x 10
115 x 10
115 x 10

Good energy throughout today's workout, not feeling lethargic at all and was able to be in and out in under an hour.

[The Solution]

if you know your weakness its time to attack it AJ, glad to see some good work being done today, good stuff, rest up tomorrow, and come back monday ready to get after that upper body.

[Virginator]

I'm right there with you bud, my hams are WEAK SAUCE!

[thebasil]

Hey man, I'm in the same boat as you, bulking with Tommy. Lets' rock this! I'll be watching you.

[Sporto1633]

Great stuff for starters AJ...

After taking a more detailed look at your starting pictures, IMO - we are going to put emphasis on the chest, back and compound movements. I like the size and proportion of your arms, and they will be brought up in proportion as chest and back increase.

I'd like for your power days to look like this (this is an adjustment from what I sent you):

Upper Body Power
~Back Power Exercise: Progression
~Auxiliary Back Exercise: 3 sets of 6-8 reps
~Chest Power Exercise: Progression
~Auxiliary Chest Exercise: 3 sets of 6-8 reps
~Shoulder Power Exercise: Progression
~Biceps Auxiliary Exercise: 3 sets of 6-8 reps
~Triceps Auxiliary Exercise: 3 sets of 6-8 reps

Lower Body Power
~Quad Power Exercise: Progression
~Leg Extensions: 3 sets of 6-8
~Ham Power Exercise: Progression
~Leg Curls or Single Leg Curls: 3 sets of 6-8 reps
~Standing Calf Raises or Donkey Calf Raises: 3 sets of 6-8 reps
~Seated Calf Raises: 2 sets of 6-8 reps

And weight and energy are exactly where I want it...good stuff

Sporto

[aj21]

Another one in the books, not much to report here just a rest day

LI Cardio: Treadmill done in the morning fasted

Incline: 5

Speed: 3.4

Total Time: 45 minutes

Felt good, after doing cardio for 45-60 minutes throughout most of the summer this was a breeze. Energy is still good, not feeling lethargic at all. Going to rest up today for another work week (ugh).

[aj21]

Incline Barbell Bench Press 70

90 x 5
90 x 5
90 x 5
90 x 5

Overhand Barbell Rows 70

90 x 5
90 x 5
90 x 5
90 x 5

Seated Barbell Military Press 70

75 x 5
75 x 5
75 x 5
75 x 5

Row Handle Lat Pulldowns

160 x 6
160 x 6
160 x 6

Hammer Strength Incline Press

45 + 45 + 5 x 6
45 + 45 + 5 x 6
45 + 45 + 5 x 3 (damn)

Close Grip Flat Barbell Bench Press

130 x 5
130 x 5
130 x 5

EZ Bar Curls

25 + 5 x 6
25 + 5 x 6
25 + 5 x 6

Energy was good, the back and chest power exercises were a breeze. The only exercise that gave me some difficulty out of the power ones were the shoulder presses. Shoulder pressing is one of my weaknesses that I'm hoping to bring up. I used a wider grip than I normally use on these to nail my shoulders more. When going heavier I'm going to use a closer grip. Hammer Strength Presses felt heavy today, started the 3rd set too soon after finishing up the 2nd set so only 3 reps there. No bloat today coming from food, most of it came from the water I was drinking throughout the day.

[Sporto1633]

No bloat today coming from food, most of it came from the water I was drinking throughout the day.

Awesome...how did your weight end up?

Sporto

[aj21]

I didn't weigh myself today due to usually doing it at the gym on an empty stomach. Work starts at 7:30-8:00am so theres not much time to get there. I usually weigh myself at the end of the week which gives me pretty good consistency but am opting to buy a scale to make my life easier (or harder going nuts at every weight fluctuation)

[aj21]

Good workout today, tried to make good time on the workout overall. Amazing how I'm rarely interrupted by anyone on leg day even during peak hours. I could take a nap in the squat rack and wouldn't be disturbed for years.

Squats 70%

140 x 5
140 x 5
140 x 5
140 x 5

Tried to get good depth on these, did some sets with a wider stance and some with a closer one to see which one would benefit me more when dealing with heavier weights.

Stiff Legged Deadlifts 70%

130 x 5
130 x 5
130 x 5
130 x 5

These felt really good and are quickly becoming one of my favorites. The form I use now doesn't bother my lower back as much, felt a great stretch in my hams. I had much more in the tank and I think I underestimated my 5 rep max on these.

Alternating Hanging Knee Raises done with a twist on each side

14
14
14
10

Hanging Knee Raises *held for a harder contraction at the top of each rep

8
8
8
6

Seated Leg Curls

95 x 8
95 x 8
95 x 8

Leg Extensions *exploded up then slow negative, still trying to get the feel for these

72.5 x 8
72.5 x 8
72.5 x 8

Standing Calve Raises *warmed up w/ 95 x 20, 115 x 14

135 x 6
135 x 6
135 x 6

Sometimes these give me trouble, not so much the weight but I feel my footing starting to slip so it's difficult to work the muscle when you're trying to balance yourself better.

Diet was fine today, no screw ups at all. I'm getting better at hitting my macros each day. Hopefully theres a carb and fat increase in my future. I'm starting to get better at nailing overall calories throughout the days and finally have a set up that seems to be working fine. With the setup I have now there seems to be minimal bloating and I have steady energy throughout the day. Today despite not much sleep last night I still had enough energy where being lethargic wasn't an issue at all. Tomorrow is an off/cardio day. Never thought I would say this but I miss doing cardio postworkout sometimes, but its time to give my body a rest from months of 45-60 minute sessions.

[aj21]

Cardio: Treadmill

Incline: 5

Speed: 3.2-3.4

Total Time: 45 minutes

Felt somewhat tired today, NBA season started last night so was up watching the games. I can't get myself amped up or motivated when its just a cardio day compared to a lifting day. Diet was good today, no screwups or junk food in the macros for now. While I have some room to do it now I don't know why but I'm still paranoid and scared to take the plunge. Not much else to report, just getting ready for tomorrow's workout. Will have updated stats within the next few days. Tomorrow is the chest/shoulders/triceps workout, unless I hear otherwise and am told to stick to chest/back.

[aj21]

Today had no lethargy compared to yesterday. Much easier to get motivated to move something instead of walking for an hour lol. Energy was good, breezed through the incline and shoulder presses. On the Flat Dumbbell Presses I'm going to try to nail 12 reps with the 60 pound dumbbells before moving on to the 65s. Incline Hammer Strength I'm going for 10 reps for 3 sets before bumping up the weight. I'm getting the form down on the overhead dumbbell extensions, will make sure my form is spot on on these before moving them up in weight.

Incline Barbell Bench Press 65

70 x 10
70 x 10
70 x 10

Flat Dumbbell Bench Press

60 x 8
60 x 8
60 x 8

Incline Hammer Strength Press

45 + 25 + 2.5 x 9
45 + 25 + 2.5 x 9
45 + 25 + 2.5 x 9

Seated Barbell Shoulder Press 65 *slow negative then explode up

55 x 11
55 x 11

Dumbbell Side Laterals

20 x 14
20 x 14
20 x 14

Seated Dumbbell Triceps Extensions

30 x 16
35 x 14
35 x 14

Overhead Cable Extensions

90 x 10
90 x 10
90 x 10

Rope Pushdowns

50 x 12
50 x 12

Diet was good today, keeping it clean but damn do I miss my big bowl of oatmeal. Tomorrow is Halloween, should be a hard day to make it through alive without messing up. Yesterday I weighed myself at the gym after 3 meals and after drinking alot of fluid. I was 153, which most likely means I'm still 151 or so on an empty stomach. Will attempt to confirm this tomorrow and give updated stats.

[aj21]

Weight: 151.8

Weight was taken first thing in the morning at the gym, Alot to do today so went to the gym at 6am before work.

Warm up: Bodyweight Chins

10
8

Barbell Rows 65%

70 x 10
70 x 10
70 x 10

Underhanded Grip Lat Pulldowns

130 x 8
130 x 8
130 x 8

T Bar Rows

45 + 25 + 2.5 x 8
45 + 25 + 2.5 x 8
45 + 25 + 2.5 x 8
45 + 25 + 2.5 x 8 (snuck in an extra set, sorry coach)

Alternating Incline Dumbbell Curls

35 x 12
35 x 12
35 x 12 PR*

Seated Alternating Hammer Curls

40 x 8
40 x 8
40 x 8

Alternating Standing Dumbbell Curls

35 x 12
35 x 12

Good workout today, zoomed through it due to not having much time. Energy was good despite the workout being done early in the AM. Weight has stayed the same since last week it was taken.

[Sporto1633]

Ready for some new macros? These take effect asap...

Fat: 60g
Carbohydrates: 200g
Protein: 215g
Calories: 2250cals

Hit me up with any questions!

Strength looks like it is going good so far...no bloating issues, hitting calories when ratios are off a little...looking good from what I can see!

The bump in carbs should be fine - you will probably see some initial bloat again and a weight jump, but it will subside. I'll keep an eye out and post your thoughts if you feel it was too much...

Sporto

[aj21]

Went to the NYC Halloween parade last night. First time I've seen it despite living in the area the last 20 years lol pathetic. It was great, but there was no damn room to even walk. Felt like I was hallucinating, u see a giant banana walking towards u, turn around and then see some guy dressed as half a bride and half a groom. The bars were the most insane, packed, every single one packed straight to hellll. The bartenders there must of made off with an easy 500 or more for the night.

Anyways today back to business, the gym awaited for the 2nd leg day of the week.

Squats *easier to go deeper on these with a closer stance

105 x 10
105 x 10
105 x 10

Stiff Legged Deadlifts

85 x 10
85 x 10
85 x 10

Seated Leg Curls *these go up to 100 next week

95 x 8
95 x 8
95 x 8

Leg Extensions *go up to the next weight

62.5 x 10
62.5 x 10
62.5 x 10

Standing Calve Raises

115 x 12
115 x 12
115 x 12

Weighted Ab Crunch Machine

30 x 12
40 x 10

Hanging Knee Raises done with a twist on each side *each rep is a complete rotation from left, middle, then right

6
6
6

Knee Raises

10
8
8
8

Shoulder Shrugs *double overhand grip, hold at the top

125 x 10
145 x 8
175 x 7

Good workout today, very little rest between sets during squats. I rest up a little extra during the slds just to make sure my lower back doesn't get exhausted instead of my hams. Still experimenting with weight on the leg extensions but so far so good. Wasn't feeling fatigued or exhausted despite staying out late. The squats felt especially good once I got into my 2nd set.
I forgot to do some shrugs during shoulders and during back day so decided to make it up today with a couple of sets.

[aj21]

Ready for some new macros? These take effect asap...

Fat: 60g
Carbohydrates: 200g
Protein: 215g
Calories: 2250cals

Hit me up with any questions!

Strength looks like it is going good so far...no bloating issues, hitting calories when ratios are off a little...looking good from what I can see!

The bump in carbs should be fine - you will probably see some initial bloat again and a weight jump, but it will subside. I'll keep an eye out and post your thoughts if you feel it was too much...

Sporto

Awesome, I'm still trying to hit the macros exactly but I get pretty close most of the time. I'll try to make the log even more detailed with updated measurements and be much more consistent with the weigh ins. Will hit you up with updated pics soon

[aj21]

cardio: Treadmill

Incline: 5.0
Speed: 3.2-3.4
Total Time: 45

Not much to report for today. An off cardio day, and the end of week 2. Just using this day to relax and an extra hour of sleep is always a good thing. Getting ready for week 3 and tomorrow's workout, Upper Body 82.5.

[thebasil]

cardio: Treadmill

Incline: 5.0
Speed: 3.2-3.4
Total Time: 45

Not much to report for today. An off cardio day, and the end of week 2. Just using this day to relax and an extra hour of sleep is always a good thing. Getting ready for week 3 and tomorrow's workout, Upper Body 82.5.

Hells yeah man, that's what its all bout. Offdays are great, but looking forward to UPPER POWER is the best part.

[aj21]

Incline Barbell Bench Press 82.5

105 x 5
105 x 5
105 x 5

These felt good, minimal rest between sets, just pounded out all 3 sets and moved onto.....

Overhand Grip Barbell Rows 82.5

105 x 5
105 x 5
105 x 5

Felt these pretty good in my back, kept trying to pull with my elbows rather than my shoulders and arms.

Seated Barbell Shoulder Press 82.5

85 x 5
85 x 5
85 x 5

These were surprisingly semi tough due to the lack of my pathetic pressing power combined with minimal rest times

Close Grip Flat Barbell Bench Press 82.5

130 x 6
130 x 6
130 x 5

I'm having trouble with the grip on these, sometimes I feel it might give out or a little unbalanced. On the 3rd set I got the form down pretty good, but am going to keep it at 130 until I feel my form is spot on to move onto 135

Row Handle Lat Pulldowns

160 x 7
160 x 7
160 x 6

These were tough, I'm aiming for 7 reps on all 3 sets before moving onto 165

Incline Hammer Strength

45 + 45 + 5 x 7
45 + 45 + 5 x 6
45 + 45 + 5 x 6

These felt very heavy to me but good. I'm aiming again for 7 reps on these before I move onto the next weight progression

EZ Bar Curls

25 + 5 x 7
25 + 5 x 7
25 + 5 x 6

Pretty good workout today. I was determined to best my numbers on the aux lifts from last week. Everything was done in just about under an hour. Next week's upper body workout will be much much tougher than this week's. I better enjoy the easy lifting while I can. Tomorrow should be a short workout, leg day. Short yet brutal workout....

[aj21]

Had an unscheduled cheat meal last night. Went out with a good friend that I haven't seen in a year. Thursdays my bday so this is going to be difficult but not impossible to make sure another screw up doesn't happen. Disappointed in myself but it sure as hell lite a fire on my ass during today's workout. Going to go through with what I said and try to make this log as detailed as possible. No time to be able to take weight today but it wouldn't have been a good measurement due to the cheat meal bloat and water retention.

Diet Today

6 egg whites
1 slice Kraft Singles
2 pieces of wheat bread

150g of chicken breast
2 pieces of wheat bread

150g of chicken breast
220g of white rice Pre workout

150g of chicken breast
220g of white rice
1 slice Kraft Singles Post workout

6 egg whites
2 pieces of wheat bread
17g natural peanut butter
12g sugarfree jelly
1/2 cup of fat free milk

Total = 2,245 Calories 217g protein, 204g carbs, 55g fat

Macro Set up = 2,250 Calories 215/200/60

Pretty close to the 215/200/60 breakdown Tommy set up for me, but more or less same amount of calories.

Today was the first uninterrupted day with the new breakdown using the foods above, I felt good throughout the day. There was some bloating but this could've been from the cheat meal or a combination of the two. Will await a couple of days and continue to monitor how I feel and take weight.

And now onto today's workout......

Lower Body Power 82.5%

Squats 82.5%

165 x 5
165 x 5
165 x 5

Good form on these, tried to go as low as I could with control, somewhat heavy but not too difficult.

Stiff Legged Deadlifts 82.5%

155 x 5 PR
155 x 5 PR
155 x 5 PR

These were tough but I was able to crank out the targeted reps for all 3 sets.
The hypertrophy days really allowed me to work on my form for these, which reduced the lower back strain greatly during today's session. I've never used that much weight on these, I don't think I'll survive next week's session weight haha.

Seated Leg Curls

100 x 8
100 x 8
100 x 8

Pretty easy, will move the weight to 105 for next week.

Leg Extensions

87.5 x 8
87.5 x 8
87.5 x 8

Too easy, barely rested a couple of seconds between all 3 sets, will move up to the next weight progression on these.

Standing Calve Raises *warmed up w/ 95 x 12

135 x 8
135 x 8
135 x 8

Weighted Ab Crunch Machine

30 x 12
40 x 10
50 x 10
60 x 5

Hanging Alternating Side Twists

16
14
16
14

Hanging Knee Raises

8
8
8

My form on all the power excerises I felt were much better than the last time I attempted them using the same weight. Squat form was especially good, me going lower with the 165 then I did a couple of months ago. What I'm interested in is seeing how I'll handle the 200 in a couple of weeks. My form was shakyy the last time I got 5 reps on those. My goal is to go much lower with that weight, a bit beyond parallel if my lower back is feeling good.

Annoying idiots at the gym FTL. Some annoying douche tried to interrupt the squat session so he can use the squat rack to do deadlifts (which were done on the ground!) Guy is decently strong but why the hell do people love to deadlift in the middle of the squat rack without even using the railings as a platform. He could've done it anywhere at the gym for christ's sake. Then during the leg extension session wanted to jump in. This idiot interrupted me once before a couple of sessions ago. If I was on the CHA I would've went nuts and told him to go f himself. Carbs = keep you from snapping. Tomorrow is a cardio/rest day then after that upper body hypertrophy.

[thebasil]

Dude, it's your birthday, who cares if you cheated once already, do it again! You only get so many birthdays. Make up for it next week.

Sorry bout the ******* in the gym, it happens to all of us. Good thing you had some carbs in you

[aj21]

Dude, it's your birthday, who cares if you cheated once already, do it again! You only get so many birthdays. Make up for it next week.

Sorry bout the ******* in the gym, it happens to all of us. Good thing you had some carbs in you

Yeah you're right, its just on the CHA I went through weeks of being perfect so I still have the whole "cheating" stigma stuck in my head. Like you said I'll just be near perfect the next week or so to make up for it.