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Addicted to Iron
BigTanks Mass Journal
Hey everybody, new here, just started posting in the Over 35 section and I really like it. My workout journal will start 4/30/2007. I will be doing a couple of weeks of strategic deconditioning to allow my joints and tendons and ligaments time to heal. I have been on a 12 week mass schedule and need to give my nervous system time to relax as well. I am coming from a powerlifting background and am instituting more of a bodybuilding mentality, so I will include 4 days of cardio as well. I have decided on 12 weeks of Ultimate Mass 3 split version from Steve Holman at IronMan magazine. I have met Steve and I feel that his philosophy is in line with mine, plus I like the layout of the workouts. I will post as often as time allows, and I will be following a 4000 calorie a day diet with macros at 50/30/20 p/c/f. Once per week calories will be dropped to 3500 with carbs dropped to meet calories and refeeds will be eaten as needed. Supplements will consist of whey protein, MRPs, creatine, glutamine, BCAA's and a good multivitamin as well as something for joint support. Any questions or comments, please feel free to post them.
Thanks!
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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Addicted to Iron
Workouts will be
Monday
Calves: Treadmill (work up to hills) 20 minutes
Calves: Standing calf raises (X below middle) 2 x 15-20
Quads: Squats or hack squats* (X above middle) 2 x 8-12
Hamstrings: Feet-forward Smith-machine
front squats (X above middle) 2 x 6-8
Abs: Hanging kneeups (X middle) 2 x 8-12
Abs: Ab Bench crunch pulls
or full-range cable crunches (X middle) 2 x 8-12
Tuesday
Lats: V-handle pulldowns or V-handle chins*
(X middle) 2 x 8-12
Midback: Chest-supported rows* (X middle) 2 x 8-12
Chest: Decline presses or dips* (elbows wide;
X below middle) 2 x 8-12
Chest (upper): Smith-machine incline presses
(X below middle) 2 x 8-12
Delts (medial head): Dumbbell upright rows*
(X below middle) 2 x 8-12
Delts (front head): Smith-machine presses* (X middle) 2 x 8-12
Triceps: Dips (elbows in; X middle) 2 x 8-12
Biceps: Undergrip chins (X middle) 2 x 8-12
Brachialis: Incline curls (X below middle) 2 x 8-12
Thursday
Calves: Treadmill (work up to hills) 20 minutes
Calves: Standing calf raises (X below middle) 2 x 15-20
Quads: Squats or hack squats* (X above middle) 2 x 8-12
Hamstrings: Feet-forward Smith-machine
front squats (X above middle) 2 x 6-8
Abs: Hanging kneeups (X middle) 2 x 8-12
Abs: Ab Bench crunch pulls
or full-range cable crunches (X middle) 2 x 8-12
Friday
Lower back: Deadlifts* or stiff-legged deadlifts*
(X on hyperextension bench, below middle) 2 x 8-10
Lats: V-handle pulldowns or V-handle chins*
(X middle) 2 x 8-12
Midback: Chest-supported rows*(X middle) 2 x 8-12
Chest: Decline presses or dips* (elbows wide;
X below middle) 2 x 8-12
Chest (upper): Smith-machine incline presses
(X below middle) 2 x 8-12
Delts (medial head): Dumbbell upright rows*
(X below middle) 2 x 8-12
Delts (front head): Smith-machine presses* (X middle) 2 x 8-12
Triceps: Dips (elbows in; X middle) 2 x 8-12
Biceps: Undergrip chins (X middle) 2 x 8-12
Brachialis: Incline curls (X below middle) 2 x 8-12
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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SRSGRL'S #1 FAN
Welcome to the 35+ journals. Solid looking program. Looking forward to following your progress. I know your title says mass, but are you trying to add lean mass or shed BF? I only ask because those calories just seem awfully low for even a slow mass gain at a weight of 270lbs. I am now on 3200 cals at a BW of 153lbs (7-8%BF) and am just picking up about a pound or two a month and having to increase about 100 cals every month or so to keep growing. You are almost twice my weight but only 800 calories up. Not a criticism, just an inquiry.
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Addicted to Iron
Originally Posted by SR800
Welcome to the 35+ journals. Solid looking program. Looking forward to following your progress. I know your title says mass, but are you trying to add lean mass or shed BF? I only ask because those calories just seem awfully low for even a slow mass gain at a weight of 270lbs. I am now on 3200 cals at a BW of 153lbs (7-8%BF) and am just picking up about a pound or two a month and having to increase about 100 cals every month or so to keep growing. You are almost twice my weight but only 800 calories up. Not a criticism, just an inquiry.
Thanks for the input SR800. I have found that at 4000 calories a day at my 50/30/20 macro split that I can gain mass and minimize bodyfat retention if I workout intensely enough. I have tried the 5000, 6000, 7000 calories a day routines and all I get is fat. Being an endomorph means that I gain mass fairly well but that bodyfat is a problem as well. As long as I eat clean I seem to be able to get by on 4000 a day. I really appreciate your input, and at 153 and 7-8% bodyfat you are one ripped dude!!
Last edited by BigTank3400; 04-29-2007 at 07:37 PM.
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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Registered User
Looks like you're doing 2 days of lower body and 2 days of upper body. What type of cardio are you looking to do? Anymore walking 
Richard
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No longer in denial
Welcome to the world of journaling. Awesome workouts, I'm tired just reading them!
"The Internet is the first thing that humanity has built that humanity doesn't understand, the largest experiment in anarchy that we have ever had."
Eric Schmidt
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Addicted to Iron
Originally Posted by stachedwalker
Looks like you're doing 2 days of lower body and 2 days of upper body. What type of cardio are you looking to do? Anymore walking
Richard
Nope!! Elliptical and recumbant bike for me. That split on workouts has always been a favorite.
Originally Posted by Nikonguy
Welcome to the world of journaling. Awesome workouts, I'm tired just reading them!
They are challenging, but I like em!!
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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Registered User
A little more info please. You have "X below middle", "X middle" in parenthesis in your workout description. What do those mean?
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Registered User
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Addicted to Iron
Originally Posted by stachedwalker
A little more info please. You have "X below middle", "X middle" in parenthesis in your workout description. What do those mean?
After fatigue is reached in the recommended rep range, the weight is pulsed (partial reps) in that area of the stroke. So let's use V Handle chins with X in the middle. After doing as many complete reps as possible you would hoist yourself to the middle position, half way up and do 3 or 4 partial reps to reach true fatigue. This is usually only done on the final set of each exercise as it is brutal. But it works great to make sure that muscular fatigue is reached, not just nuerological shutdown. Did I make any sense??
Originally Posted by ChocolateGirl
Thank you ChocolateGirl!!!!
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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Addicted to Iron
Todays workout was as follows
Calves: Treadmill/ 20 minutes 15 degree angle
Calves: Standing calf raises 500x21 500x20
Quads: Squats 400x10 400x8
Hamstrings: Feet-forward Smith-machine
front squats 325x9 325x9
Abs: Hanging kneeups BW+50x13x14
Abs: Crunches BW+45x30x25
I didn't really feel good about todays routine. Had no focus right from the start, am seriously thinking of shifting to 3 resistance days a week for 10 weeks to give my body and mind some time to get it together.
Nutrition plan for the day
4130 calories 52/29/19 P/C/F
Protein 2147 cals/536 grams
Carbs 1197 cals/300 grams
Fat 785 cals/88 grams
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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Registered User
536 grams of protein? Did you consume a whole cow today (or the equivalent of)???
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Addicted to Iron
Originally Posted by stachedwalker
536 grams of protein? Did you consume a whole cow today (or the equivalent of)???
Two. But they were small....
250 grams are consumed daily in the form of whey protein/MRP's with whey added. I love me some protein shakes. I have always had a hard time getting my protein without shakes.
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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SRSGRL'S #1 FAN
Originally Posted by BigTank3400
Todays workout was as follows
Calves: Treadmill/ 20 minutes 15 degree angle
Calves: Standing calf raises 500x21 500x20
Quads: Squats 400x10 400x8
Hamstrings: Feet-forward Smith-machine
front squats 325x9 325x9
Abs: Hanging kneeups BW+50x13x14
Abs: Crunches BW+45x30x25
I didn't really feel good about todays routine. Had no focus right from the start, am seriously thinking of shifting to 3 resistance days a week for 10 weeks to give my body and mind some time to get it together.
Nutrition plan for the day
4130 calories 52/29/19 P/C/F
Protein 2147 cals/536 grams
Carbs 1197 cals/300 grams
Fat 785 cals/88 grams
Great protein numbers for 4100 cals!
Those are insane squat numbers, that is some strong lifting, hell you are a Tank! 
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Addicted to Iron
Originally Posted by SR800
Great protein numbers for 4100 cals!
Those are insane squat numbers, that is some strong lifting, hell you are a Tank!
Thanks SR800. I was not intending to go heavy today, I am doing a deconditioning. But I did. I will probably scale back my weights about 20% on the bigger lifts next workout. I need some down time to let things heal.
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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With God's Grace
Originally Posted by BigTank3400
Todays workout was as follows
Calves: Treadmill/ 20 minutes 15 degree angle
Calves: Standing calf raises 500x21 500x20
Quads: Squats 400x10 400x8
Hamstrings: Feet-forward Smith-machine
front squats 325x9 325x9
Abs: Hanging kneeups BW+50x13x14
Abs: Crunches BW+45x30x25
I didn't really feel good about todays routine. Had no focus right from the start, am seriously thinking of shifting to 3 resistance days a week for 10 weeks to give my body and mind some time to get it together.
Nutrition plan for the day
4130 calories 52/29/19 P/C/F
Protein 2147 cals/536 grams
Carbs 1197 cals/300 grams
Fat 785 cals/88 grams
Those are huge numbers! ahhh, I'm in love 
I tell people I'm too stupid to know what's impossible. I have ridiculously large dreams, and half the time they come true.
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Addicted to Iron
Originally Posted by SeaSiren
Those are huge numbers! ahhh, I'm in love
Love is a four letter word!!!!
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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GOOOO COCKS!!!!!
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Addicted to Iron
Thank you Hibiscus! And the sled has been my friend for many years!
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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Time to cut!!
Good start on a journal! I will be lurking in the shadows and learning what I can from ya as ya go
---
Living Well is the Best Revenge: http://forum.bodybuilding.com/showthread.php?t=2539371
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Addicted to Iron
Sounds good FatherofThree.
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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Registered User
You are living up to your name! Awesome numbers.
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Addicted to Iron
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
-
Addicted to Iron
Todays adventure into the world of iron
V-handle chins BW+45x15x15
Chest-supported rows 300x12x11
Decline presses 275x12x12
Smith-machine incline presses 275x12x12
Dumbbell upright rows 75x12x12
Smith-machine shoulder presses 250x12x12
Dips BW+45x20x14 (really wiped out by 1st set)
Undergrip chins BWx12x12
Incline curls 75x15x13
Nutrition plan for the day (ate exactly the same as yesterday)
4130 calories 52/29/19 P/C/F
Protein 2147 cals/536 grams
Carbs 1197 cals/300 grams
Fat 785 cals/88 grams
Overall not a bad day. Right elbow is tender, but I accomplished what I set out to do. No cardio this morning, going on a family bike ride in a few. Nice weather so it should be great!
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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Registered User
Your numbers are crazy, BT. I mean that in a good way.
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Addicted to Iron
Originally Posted by ChocolateGirl
Your numbers are crazy, BT. I mean that in a good way.
Thank you very much. I really feel the need to scale back and let the little aches and pains go away, but I get to the gym and my brain switches gears on me. When will I learn??
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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Registered User
Tank, you are a beast! Welcome to the O-35 journal section
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Addicted to Iron
Originally Posted by dbx
Tank, you are a beast! Welcome to the O-35 journal section
Thanks dbx! You are no slouch yourself my friend!!!
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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SRSGRL'S #1 FAN
250 shoulder press, damn, we need some pics you must be huge.
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Addicted to Iron
Nutrition plan for the day
3542 calories 60/17/23 P/C/F
Protein 2147 cals/536 grams
Carbs 615 cals/154 grams
Fat 780 cals/86 grams
Did 30 minutes on an elliptical today, level 12 on interval. Kicked my butt. Today was a low carb day, tomorrow my calories will increase to 5000 with a carb load. Protein consumed today was pretty much the same as everyday.
T.K.
"The only place success comes before work is in the dictionary" ----Vince Lombardi
My opinion is that, my opinion. It is based on my experience, right or wrong.
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The most they could ever get me to do, other than squats and deadlifts, was pull the sled outside. Other than that, I just enjoyed watching their madness.
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