MB'S Hardcore Journal...Mass + Strength

[muscleboy333]

My old journal is just about dead, so I guess it's time to start over. I'll be loading in volume and intensity for 6 weeks, then de-loading and resetting the cycle. I'll be mostly sticking to basic movements, and stressing PR's and weight increases. I'm small and weak, but that will soon come to an end

My routine will look like:
Workout A: Chest/Shoulders
-Decline Barbell Bench
-Incline Barbell Bench
-Seated DB Press
-Side Lateral Raises

Workout B: Back/Triceps
-Rack Chins
-Cleans
-Deadlifts
-Farmer's Walk
-Overhead Triceps Ext.

Workout C: Legs/Biceps
-ATG Squats
-Barbell Lunges
-Lying Leg Extensions
-Preacher Curls
-Standing Barbell Curls

Sets, reps, and rest time varies throughout the cycle.

I'll be rotating through these workouts 5 days a week,
Ex: Mon: Workout A, Tue: Workout B, Wed: Workout C, Thur: Workout A, Fri: Workout B, Weekends off, Mon: Workout C, etc...

Consistancy is sometimes a problem for me, so if you think I'm slacking in the least, shoot some flames my way

My diet is about 4250 calories a day, 330 g protein, 555 g carbs, 70 g fat, so around 30/50/20.

Anyways, wish me luck, and lets get started

[muscleboy333]

Going for a Back/Triceps workout in a few minutes...

[muscleboy333]

Workout B (Back/Triceps)
Week 1

Rack Chins:
25 X 11
25 X 7
***First set was great, lats were pumped, second set I should've dropped to 20.***
Cleans (NEW)
65 X 10
65 X 8
***Decent exercise, but I prefer bentover rows. I'll be going back to the rows next time.***
Deadlifts:
145 X 10
135 X 8

***Wasn't sure what I could do after cleans, went a bit light. Good pump in my back after these, felt smooth and form was strict.***

Farmer's Walk:
50's in each hand X 16 s
40's in each hand X 25 s

***Good grip work, should probably go a bit lighter for more time though.***

Overhead DB Extension
35 X 12
35 X 9

Grade: B+
Time: 32 minutes
Notes:
Good workout. Everything went decent, looking forward to a PR on the deads next time. 2 new exercises for me, cleans and farmer's walk. Like I said, I liked cleans but I like bentover rows better. I'll keep farmer's walk though, I could use the grip strength.

[mivi320]

Looking good, MB. Hopefully, this journal will be consistent Good luck with all of your goals!

[muscleboy333]

A bit more into detail with my diet...
Numbers aren't exact, but close.

Meal 1 (non workout):

-1 Protein Shake (homemade)
(670 calories, 55.7 g protein, 92.9 g carbs, 6.5 g fat)
-1 cup milk
(107 calories, 8.5 g protein, 12 g carbs, 2 g fat)

Totals: 777 calories, 63.2 g protein, 104.9 g carbs, 8.5 g fat)

Meal 2 (non workout):

-1 Protein Bar (homemade)
(350 calories, 26 g protein, 27.2 g carbs, 23.6 g fat)
-3 cups milk
(322 calories, 26.5 g protein, 36 g carbs, 6 g fat)

Totals: 672 calories, 52.5 g protein, 63.2 g carbs, 29.6 g fat

Meal 3 (non workout):

-1 High Protein/Calorie Sandwich
(418 calories, 33 g protein, 45 g carbs, 7 g fat)
-2 cups milk
(215 calories, 18 g protein, 24 g carbs, 4 g fat)

Totals: 633 calories, 51 g protein, 69 g carbs, 11 g fat)



Meal 4 (pre-workout):

-1 Protein Shake (homemade)
(670 calories, 55.7 g protein, 92.9 g carbs, 6.5 g fat)
-2 bananas (for insulin spike)
(290 calories, 3.6 g protein, 67.4 g carbs, 0.8 g fat

Totals: 960 calories, 59.3 g protein, 160.3 g carbs, 7.3 g fat)

Meal 5 (post workout!):

-1 steak, or beef
(192 calories, 30 g protein, 0 g carbs, 8 g fat)
-Barbeque sauce on steak
(20 calories, 0 g protein, 5 g carbs, 0 g fat)
-2 baked potatoes
(250 calories, 8 g protein, 50 g carbs, 2 g fat)
-1 cup milk
(107 calories, 8.5 g protein, 12 g carbs, 2.5 g fat)
-1 cup chocolate milk
(175 calories, 8.5 g protein, 28 g carbs, 3 g fat)
-Yogurt with oatmeal
(270 calories, 12 g protein, 45 g carbs, 3.5 g fat)

Totals: 1014 calories, 67 g protein, 140 g carbs, 19 g fat

Meal 6 (bedtime meal):

-1 cup cottage cheese
(200 calories, 30 g protein, 16 g carbs, 2 g fat)
-1 cup milk
(107 calories, 8.5 g protein, 12 g carbs, 2.5 g fat)

Totals: 307 calories, 38.5 g protein, 28 g carbs, 4.5 g fat

Daily Totals: 4250 calories, 330 g protein, 555 g carbs, 80 g fat

How's it look? Any critique?

[muscleboy333]

Looking good, MB. Hopefully, this journal will be consistent Good luck with all of your goals!

Thanks bro, and yeah it'll be consistant

[hepennypacker52]

Good luck. And boy do you eat a lot.

[donald1991]

hey bro whats your Measurements and can you post some pics

[muscleboy333]

Good luck. And boy do you eat a lot.

Haha, thanks, but you should probably be eating more than me

[muscleboy333]

hey bro whats your Measurements and can you post some pics

I'll be updating measurements every week, and pics every month.

[muscleboy333]

Some DOMS in traps, lower back, lats, mid-back, and triceps today

Going for a leg/biceps workout in just over an hour...

Goals:
ATG Squat: 110 X 9
Barbell Lunges: 70 X 9
Lying Leg Curls: 70 X 12
Barbell Preacher Curls: 40 X 10+
Standing Barbell Curls: 37.5 X 10+

[muscleboy333]

Workout C (Legs/Biceps)
Week 1

ATG Squats:
110 X 12
110 X 10
***Awesome. I have to use a lot less weight than when I was squatting to parallel, but I like ATG much better.***
Lying Leg Extension
72.5 X 9 1/2
65 X 7 1/2
***Bah, these were alright. Worked my hams hard, but I would've liked a few more reps on my second set.***
Preacher Barbell Curls:
40 X 12
37.5 X 10

***These were great, felt like my bi's were gonna explode. Someday I'll be stronger than sword chucks for curls ***

Standing Barbell Curls:
37.5 X 11
35 X 11

***Huge pump, lots of lactic acid here.***

Grade: A+
Time: 30 minutes
Notes:
Awesome workout, everything went really well. Beat all my goals, so I'm feeling pretty good Form was perfect on everything as well. I decided to drop the lunges and just focus on my ATG squats

[sword chucks]

Good looking workouts Muscleboy

[mivi320]

MB,
Nice workout as usual. Nice ATG squatting too. What's your rest time like in between sets?

[muscleboy333]

Good looking workouts Muscleboy

Thanks bro!

MB,
Nice workout as usual. Nice ATG squatting too. What's your rest time like in between sets?

Thanks man, but my ATG's still have some catching up to do with yours

Rest times/cycle looks like:

Week 1:
120 seconds rest
2 sets per exercise
9-12 reps per set

Weeks 2-3:
90 seconds rest
3 sets per exerise
5-8 reps per set

Week 4:
60 seconds rest
4 sets per exercise
9-12 reps per set

Weeks 5-6:
60 seconds rest
5 sets per exercise
5-8 reps per set

[muscleboy333]

Legs are killing me today, bi's are sore too. Going for a Chest/Shoulders workout in 45 minutes.

Goals:
Decline Barbell Bench: 100 X 10
Incline Barbell Bench: 80 X 8
Seated DB Press: 22.5's X 9
Side Lateral Raises: 11 1/4 X 10

[muscleboy333]

Workout A (Chest/Shoulders)
Week 1

Decline Barbell Bench:
100 X 10
95 X 7
Incline Barbell Bench:
80 X 8
70 X 10 1/2
Seated DB Press:
22.5's X 9
20's X 8
Side Lateral Raises:
11 1/4 X 12
11 1/4 X 10

Grade: B(+?)
Time: 25 minutes
Notes:
Overall this was a good workout, but I've had better. Met my goals, but the second sets on a few exercises sucked. Still, slow progression is much better than none

[sword chucks]

Cool workout bro Where did u hear about that progression method for reps and rest time and stuff..

[muscleboy333]

Decided not to workout yesterday (Back/Triceps), because my back was still sore and my quads didnt feel up to deadlifting...I'm making up for it today.

Goals:

Rack Chins:
30 X 9
Bentover Barbell Rows:
95 X 9 (?)
Deadlifts:
150 X 9
Farmer's Walk:
50's X 20 seconds
Overhead DB Ext:
37.5 X 10 +

[mivi320]

Goals look good, MB. Best of luck with today's workout. I'm sure you'll be cranking out PRs left and right.

[muscleboy333]

Goals look good, MB. Best of luck with today's workout. I'm sure you'll be cranking out PRs left and right.

Thanks, and right again, mivi

[muscleboy333]

Workout B (Back/Triceps)
Week 1

Rack Chins:
20 X 8
15 X 8
***Wow, I decided to try these with the weights in a backpack, and it's alot harder. Different leverage I guess. Oh well, lats got a good workout, so I'll keep doing it this way.***
Barbell Bentover Rows:
95 X 9
90 X 10
Deadlifts:
150 X 9
140 X 7 1/2
Farmer's Walk:
50's in each hand X 25 seconds
40's in each hand X 28 seconds
Overhead DB Extension:
37.5 X 12
37.5 X 9

Grade: A
Time: 30 minutes
Notes:
Great workout, set alot of PR's. Back and tri's were pumped. Rack chins were a bit off because of the backpack though.

[muscleboy333]

Cool workout bro Where did u hear about that progression method for reps and rest time and stuff..

Thanks man, I took the cycling thing from a few sources, just liked the idea of periodization...

[mivi320]

Awesome workout as always, MB. Compared to conventional rack chins with the weight piled up on your lap or attached to a dip belt, how'd you like doing them with the weights in a bookbag? I can just imagine the looks I would get from other gym members if I did rack chins with weights in my bookbag It's already bad enough with the looks I get from DC style calve raises, rack chins, extreme stretching, and metabolic work

[muscleboy333]

Awesome workout as always, MB. Compared to conventional rack chins with the weight piled up on your lap or attached to a dip belt, how'd you like doing them with the weights in a bookbag? I can just imagine the looks I would get from other gym members if I did rack chins with weights in my bookbag It's already bad enough with the looks I get from DC style calve raises, rack chins, extreme stretching, and metabolic work

Thanks alot bro! I've never tried rack chins with a dip belt yet, I guess I'll have to give them a try Lol I can imagine the looks you get during some of the leg stretches

[muscleboy333]

Lower back, lats, traps and triceps are somewhat sore.
Legs/Biceps workout today. (my schedule was off this week)

Goals:
ATG Squats: 120 X 9 ( )
Lying Leg Extensions: 72.5 X 10 +
Preacher Barbell Curls: 45 X 8 +
Standing Barbell Curls: 40 X 10

[donald1991]

do you got a 6 pack or 8 pack

[gokugoku]

not working out no more whats up bro

[muscleboy333]

Ugh

Sick last week, I had a bad fever too

I felt better over the weekend though, so I'll try to get back on track. What do you guys think, should I continue to the second week or restart with the first?

[muscleboy333]

Workout C (Legs/Biceps)
Week 1

ATG Squats:
120 X 9
115 X 9

Lying Leg Curls:
72.5 X 10
65 X 9

Preacher Barbell Curls:
45 X 8
40 X 9

Standing Barbell Curls:
40 X 9
35 X 10


Grade: A+
Time: 30 minutes
Notes:
Another awesome Legs/Biceps workout. I'm very suprised I got all these PR's when I was sick last week...but I'll take it ATG Squats were huge, 10 lb PR. Leg Curls went up a few reps, and curls standing and preacher were great! Intensity was really high, everything was to complete failure. I worked out with my MP3 player today so maybe that gave me a mental push?