BergMuscle's Mass Monster Journal

[BergMuscle]

Over vacation I used the time off to reassess my muscle goals and decided what I want from/for my body more than anything else is large, full, thick muscle mass. I appreciate a deeply cut and ripped physique, but I'm not chasing that look right now. I want to be big and strong and look like it no matter what I'm wearing.

That said I decided it's time for a new journal with a new title to match the new (mass monster) goals.

And I get to start it out right. Read on.

[BergMuscle]

Supps:
Con-Cret
caffiene (coffee)
Capsi-Blast
Gluta-Tren

Back
BB Rows
8x185
8x185
7x185
7x185
7x185

DB Rows
8x105
8x105
8x105
8x105
8x105
burnout x65
After rowing 125# last week during my one-week heavy weight work, these started out feeling relatively light.

Biceps
EZ-Bar Curls w/ arm blaster
8x80
7x80
7x80
7x80
7x80

Alt. DB Curls w/ fat grips
8x30
8x30
8x30
7x30
7x30
burnout x20

Back work was solid, and OMG the bicep sets blew my guns out like crazy! I think the pre-exhaustion from the back work is doing it's trick. And I don't feel like I slacked at all on the rows, it's just that the biceps are crying the hardest right now.

Got a full day of work beginning just after noon. Then I get to kill my chest and legs tomorrow. So looking forward to it!

[Marius_Ursus]

I'm so in it's not even funny.

Fat grips...dude, that'll definitely help you work toward that new goal.

[BergMuscle]

I'm so in it's not even funny.

Fat grips...dude, that'll definitely help you work toward that new goal.

Welcome. The fat grips sure do up the ante on arm work, which is why I use 'em.

[Bo_Flecks]

So what are the nutritional changes you are making to hit your mass monster goal, Dan?

[BergMuscle]

So what are the nutritional changes you are making to hit your mass monster goal, Dan?

Still working on those - I'm a terrible calorie counter and that makes it difficult.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene (coffee)
Capsi-Blast
Gluta-Tren

Chest
Flat DB Press
9x70
8x70
8x70
8x70
8x70
After doing 80# presses during last week's heavy weight session these stared out feeling light. That didn't last.

Incline Flyes
8x60
8x60
8x60
7x60
5x60 failure*
burnout x35
* see - I said it didn't last.

Legs
BB Hack Squats
10x215
9x215
9x215
9x215
9x215
burnout xBW (just regular squats)

Single Leg Curls
9x45
9x45
9x45
9x45
8x45
burnout x 25

Chest done, legs done. Felt great. Biceps still sore from yesterday and they, along with my triceps, got a nice secondary hit today.

Getting hot and steamy here, so tomorrow should be a good day to work the heavy bag.

[storm1507]

In for the Big Dan. I look forward to following along.

[BergMuscle]

Cardio
Pre-WO 2 cups of coffee - cheap caffiene

Heavy Bag
4 rounds @ 6 minutes each
Approx. 1 minute rest between.

Lots of TKD/MMA techniques today. Also ended up a big, sweaty mess. I like that about this day.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Capsi-Blast
Gluta-Tren

Shoulders
Alt. DB Press
10x45
10x45
9x45
8x45
8x45

Bent-Over Laterals
8x25
8x25
8x25
8x25
8x25
burnout x20
Had some crazy-*ss delt striations showing. Delt definition is definitly progressing.

Triceps
Close Grip Bench Press
10x130
10x130
10x130
10x130
10x130
Done slowly with constant tension on the triceps.
I hit 10 across so these go up to 135# next week!

Triceps Bar Overhead Extension
10x65
9x65
9x65
8x65 Had some shaky elbow joints on the last reps of this set.
8x65
Took these at a nice even pace with full ROM.

Dips
burnout xBW

The exercise portion of my summer program is doing well so I'm focusing more on the nutritional side. I suck at calorie counting (so far in my life) and the best success I've had has been with portion control eating such as detailed here.

I'm also looking for recommendations for online/iPad app help over in the O35 forum. Suggestions welcome as I work on this part of the plan.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Capsi-Blast
Gluta-Tren That was the last in that container. New supply is on the way.

Strength Building Day
Back Squats
8x230
8x230
8x230
8x230
8x230 +1 rep
Had a case of "shaky leg syndrome" already.

Dead Lifts
5x260
5x290
5x300
5x300 +1 rep
3x310
6x275
I could feel all my muscles at work on these today. Good session even if I couldn't get that 4th rep @ 310#.

Followed this up by painting our hallway ceiling. I am now sore all over my body.

All I have planned for tomorrow is a session on the heavy bag. I need the rest.

I've also started (re-started) logging what I eat, which is my first step in getting a good nutrition plan in place.

[storm1507]

^^^Monster session Dan.

[BergMuscle]

^^^Monster session Dan.

That it was. I feeling it big time today. Gonna clean and re-organize our condo tool room today and give these muscles a good rest.

[Bo_Flecks]

^^^Monster session Dan.

^^^Pun intended?

Seriously though, Dan... things are looking good in here.

[BergMuscle]

Seriously though, Dan... things are looking good in here.

Feeling very good as well. Read on...

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Capsi-Blast
Gluta-Tren is on order and is scheduled to arrive today. However, we've had some monster rain here with flash flooding so that might be delayed. That's OK by me; it's workout supps, not life-saving meds.

Back
BB Rows
8x185
8x185
7x185
7x185
7x185

DB Rows
9x105
8x105
8x105
8x105
8x105
burnout x65
I only picked up on rep on the DB rows and none on the BB. However the muscles felt it all the way and the weights worked the muscles just as they should. And I am one arm rowing more than 50% of my bodyweight.

Biceps
EZ-bar Curls w/ arm blaster
8x80
7x80
7x80
7x80
7x80
Stretched the biceps between sets.

Alt. DB Curls (w/ fat grips)
8x30
8x30
8x30
7x30
7x30
burnout x25

Two words: Bulging Biceps

Seriously, my back and biceps repsonded very well today. Just had to take a new progress pic and put another in my photo gallery and update my avi.
Also did some video flexing (OK, I was having fun with the camera - and my swole guns - today )


On the nutrition front, I've been keeping a more dilligent food journal and trying to work the portion control eating that's worked for me in the past. So far I think I need at least one additional protein portion and 1-2 (good) carb portions, but it's still a work in progress.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Capsi-Blast
Gluta-Tren The new supply arrived! Yes!!

Quads/Hams
BB Hack Squat
10x215
10x215
10x215
9x215
9x215
BW squats to burnout
Seeing stars at around the third set.

Single Leg Curls
10x45
9x45
9x45
9x45
8x45 failure
burnout x25
These totally killed my legs.

Chest
Flat DB Bench
9x70
8x70
8x70
8x70
8x70 failure
Seeing stars here as well.

Incline Flyes
8x60
8x60
8x60
8x60
8x60 Much better than the 5 reps to failure last week.
burnout x35

I decided to work my legs first since they're the bodypart that needs the most work. The muscles are fairly full, but that's where I carry most of my bodyfat so I have sh*t definition down there. I was able to pick up some reps on the Hacks and felt I had better Mind/Muscle Connection. I was also huffing and puffing nicely as I worked through the sets - just enough to be sure I was giving all I had to give.

The burnout sets I do are uncounted, which works well for me as it makes me keep going until my form starts to fall apart and I feel lightheaded/losing control/can't-do-one-more/etc. Hoping that will work the type I muscles (if I've got my science correct ).

Nice to have some sets go to failure as well. I want/need to push myself to those limits every time I train.

[FastCatChamp]

Lurking around and once again ran into your journal....albeit a new one.

Hope summer break is going well.

[pastorgbc]

Good luck reaching those goals, Dan.

I like the volume and intensity you are throwing at your target. I look forward to seeing how you keep killing it.

Ray

[BergMuscle]

Supps:
Con-Cret & protein powder Almost out of Con-Cret; can't wait for new stuff to come from ProMera
caffiene (leftover breakfast coffee )
Capsi-Blast
Gluta-Tren

Shoulders
Alt. DB Press
10x45
10x45
9x45
9x45
9x45

Bent-Over Laterals
9x25
9x25
9x25
8x25
8x25
burnout x20
Seriously thinking I'll do a burnout set of the DB presses as well to work both the type I and type II muscles.

Triceps
Close Grip Bench Press
9x135 +5#
8x135
8x135
8x135
8x135

Triceps Bar Overhead Extension
10x65
10x65
9x65
9x65
8x65
Done with full ROM

Dips
burnout xBW

Delt work was solid today and my triceps responded very well to the added pounds and the full ROM extensions. I may finally be growing a decent set of pythons.

Now I've got to get the nutrition tightened up. That's a work-in-progress.

[BergMuscle]

Supps:
Con-Cret & protein powder
caffiene
Capsi-Blast
Gluta-Tren
That was the last of my Con-Cret; hope the new supply from ProMera comes soon.

Back Squats
9x230 +1 rep
9x230 +1 rep
9x230 +1 rep
8x230
8x230

Dead Lifts
5x260
5x290
5x300
5x300
3x310
6x275
Once again these felt heavy. Didn't get any added reps, but had a bunch of good pulls just the same.

Let's just say I felt today's work all over my body.

[FastCatChamp]

That is some serious volumination there.

Sumo or conventional on the deads?

[Marius_Ursus]

Forty-six squats.

Nice work. How'd your legs feel after?

[BergMuscle]

That is some serious volumination there.

Sumo or conventional on the deads?

Conventional deads. Thanks for stopping by.

Forty-six squats.

Nice work. How'd your legs feel after?

Legs are OK; I felt this one more in my back muscles, which were already a bit sore.

[Bo_Flecks]

9x230 +1 rep
9x230 +1 rep
9x230 +1 rep

Forward progression FTW!

No matter how much it is, that's what it's all about, my friend.

[BergMuscle]

Supps:
protein powder shake
caffeine (coffee)
Capsi-Blast
Gluta-Tren
Anxiously waiting for more Con-Cret.

Back
BB Rows
8x185
8x185
8x185
7x185
7x185

DB Rows
9x105
9x105
9x105
8x105
8x105
burnout x65
Totally annihilated my back today.
Uncounted burnout reps rule!

Biceps
EZ-bar Curls w/ arm blaster
9x80
8x80
8x80
7x80
7x80

Alt. DB Curls w/ fat grips
8x30
8x30
8x30
7x30
7x30
burnout x20
Two words: S-W-O-L-E GUNS

All in all a good session. Picked up reps on several sets; nothing earth-shattering, but enough to make me happy and hungry for more next time. Back and bicep muscles all got nicely swole. My back has been a bit tender these past couple of days so I'm really happy to report I had no trouble working it today and even gained some ground.

I've been using the myfittnespal iPad app to help me track my feedings. I'm messing with any of the other tools on the app, just using it to get a picture of how many calories, carbs, fats, and protien I'm consuming. It's only been a couple days, but I'm starting to see where I need to make some adjustments - and some things I need to start avoiding as much as possible. More work-in-progress.

[ironwill2008]

IN on new journal!

[BergMuscle]

Supps:
protein shake
caffeine
Capsi-Blast
Gluta-Tren

Quads/Hams
BB Hack Squats
10x215
10x215
10x215
9x215
9x215
burnout xBW squats
Seeing stars on a lot of these sets.

Single Leg Curls
10x45
10x45
9x45
9x45
9x45
burnout x25

Chest
Flat DB Bench
9x70
9x70
9x70
8x70
8x70

Incline Flyes
9x60
9x60
8x60
8x60
8x60
8x60
burnout x35
Very lightheaded by the end of the burnout set

Picked up a few reps; more importantly had good Mind/Muscle Connection going.

Started the day by cleaning, scraping, and painting our back porch deck (only about 12x12 but still a bit of work). Actually made for a nice warm-up.

I'll try to catch up other people's logs over the weekend.

[BergMuscle]

IN on new journal!

Glad to have you on board. Love the .gif

[Bo_Flecks]

Started the day by cleaning, scraping, and painting our back porch deck (only about 12x12 but still a bit of work). Actually made for a nice warm-up.

Ah... the joys of home ownership!

Seriously though, I have been doing quite of bit of work like that around my house this summer on workout days. I haven't noticed it interfering with the training itself, and like you said, it seems to be a good way to get things warmed up and ready to rumble with the iron.

On days when I haven't done something like that I tend to feel a bit lethargic at the beginning of the workout.