The Natty's Mass gain Journal

BBallman · 10-24-2007, 05:31 PM

I decided to start a journal to post my workouts in. I am in a mass gain phase untill around the middle of December. Right now, I weigh approx 186 lbs at between 6-8% body fat per the skyndex. Feel free to ask any questions or make comments. This journal for the most part, will aid me in making constant improvements. I do not throw around ridiculous amounts of weights like some guys do, nor do I get real heavy and out of shape in the off season.

BBallman · 10-24-2007, 05:47 PM

I will post yesterdays leg workout below. Today was an off day from the iron. I did a 10 minute walk on the treadmill before a 25 minute ab circuit. Then I did 20 minutes of HIIT cardio. I do cardio in the offseason as well. I believe it helps keep oxygen flowing better and my metabolism on fire.

Yesterday : 7:30 AM
Standing bicep curls- 5 sets
Cable Pushdowns- 5 sets

Yesterday : 3:30 PM

Legs :
5 minute bike warm up
Squats- 6 sets
Hacksquats- 3 sets
Hack(sissy squats)- 3 sets
Leg presses-3 sets
Hamstring curls- 4 sets
SLDL-3 sets
Seated Calves-4 sets
10 Minute bike cool down

Total time: 1hr 45 min

During workout I drink 4 scoops of Xtend with 10 grams of Dextrose and 4 grams of Protein.

Post workout: 40 Grams Dextrose 22 Grams whey protein, 2 scoops xtend, 5 grams creatine monohydrate, 3 grams glutamine.

BBallman · 10-25-2007, 05:50 PM

Today I had to be at work at 6 AM, so my workout was not as good as I wished. I hit shoulders, traps and triceps today, then did 20 minutes on the bike afterwards.

Shoulders:
Seated dumbell press : 5 sets, up to 80 lbs
Side laterals ss Front raise: 4 sets up to 25 lbs each way

Side Cable Laterals behind back: 3 sets around 30 lbs

Rear delt fly machine - 4 sets, with drop set on last one

Dumbell shrugs: 4 sets up to 90lbs with 4 second squeeze

Triceps:

Overhead dumbell extensions: 4 sets 15-8 reps

Kickbacks 3 sets ss cg push up 12-8 reps

Dips- 2 sets 20 reps

pushdowns v-bar - 3 sets 8-15 reps

20 minute bike ride

On the list for tomorrow, will be light chest in the A.M. Then back and Bi's in the evening. Deadlifting madness.

BBallman · 10-29-2007, 06:32 PM

Today was not a very good chest workout. I was in the zone going to the gym, then when I got there, the music that was playing sucked the life out of me. ( Forgot Ipod)

Workout went something like this: upper chest priority.

Incline smith press : 5 sets 20-6 reps(last set rest pause style)
Incline Dumbell press : 4 sets 12-6 reps up to 95 lb dbells
Incline barbell: 3 sets 8 reps, 3 second negative
Pec deck machine: 3 sets: 20-12 reps X stack
Dumbell pullovers: 4 sets 20 -12 reps

On the 3rd set of pullovers I got a sharp pain in my left rotator cuff. So i had to cut those off so i dont injure myself.

2 sets of side dumbell laterals for shoulders.

BBallman · 11-09-2007, 12:35 PM

This is more for my personal satisfaction rather than to be blogged.

07-08 OFFSEASON GOALS

Strength training

Deadlift : 405 X 5, 495 X 1
Squat: 315 X 5 365 X 1
Incline Barbell press: 225 X 5

Columbo123 · 06-27-2008, 10:42 AM

Quote:

Originally Posted by BBallman

This is more for my personal satisfaction rather than to be blogged.

07-08 OFFSEASON GOALS

Strength training

Deadlift : 405 X 5, 495 X 1
Squat: 315 X 5 365 X 1
Incline Barbell press: 225 X 5

thoought youd be stronger than that.......