Here's my attempt of bulking up (going for 175)

ossizen · 04-01-2006, 04:14 PM

I think I got a workout program (split training) devised to help me here. I don't know how long this will take. But we shall see.

It seemed that the workout I was doing had abit too much cardio (doing a lot of medium sets and not more heavy sets at lower reps).

Today, I did chest press, lat pull downs, flyes, military press, cable rows, hammer curls (the curling machine I used has grips I can rotate to a comfortable angle; I kept my hands vertical when my arms are almost extended out and with my thumbs off the handle), and finally crunches.

For each (except for the crunches), I did 50% of my approximate 1RM as my warmup (10 reps), and then 80% of my 1RM (8-10 reps for 1st set and 6-8 reps on the 2nd set).

By the time I was done, I started feeling abit of a burn in my shoulders, my back, and my chest. Not as much of one in my arms though. That workout felt good today.

Today's workout:
chest press (cable)
Warmup: 1x10 at 50 lbs
Set 1: 1x10 at 90lbs
Set 2: 1x10 at 100lbs

Lat pulldowns
Warmup: 1x10 at 60 lbs
Set 1: 1x10 at 90 lbs
Set 2: 1x10 at 100 lbs

Military press
Warm up: 1x10 at 50 lbs
Set 1: 1x12 at 70 lbs
Set 2: 1x8 at 80 lbs

Flyes
Warmup: 1x10 at 70 lbs
Set 1: 1x8 at 115lbs
Set 2: 1x8 at 115lbs

I think I hit failure on the flyes. My last rep on that last set was quite difficult.

Hammer Curls
Warmup: 1x10 at 50lbs
Set 1: 1x8 at 70lbs
Set 2: 1x6 at 70lbs

Ab crunches
I just did 2x30.

I just now need to monitor my calorie and protein intake as well.

ossizen · 04-02-2006, 07:06 PM

Today, I did my lower body (specifically my legs).

I hit failure several times.

Leg presses
Warm-up: 1x20 at 170lbs
1st set: 1x10 at 230
2nd set: 1x8 at 250. I hit failure after my 5th rep. I struggled to force out the last reps
3rd set: 1x2 at 300. This set I had to force myself to put these 2 out. I tried 300 to see if I could press that much. I managed to only get 2 out.

Rotary calf
Warm-up: 1x10 170 lbs
1st set: 1x8 at 230 lbs
2nd set: 1x5 at 250 lbs. I hit failure after my 3rd or 4th rep.

Didn't realize I could do that much on my calves.

Dumb bell lounges
1st set: With 20lb dumb bells in each hand, I took 20 steps forward without pausing. It got very difficult during the last 5 steps.
2nd set: Same 20lb dumb bells in hands, I turned around and did 20 steps back. Wow, I was quite worn out after doing that one. I had to stop and take a couple breaths after doing 10 steps.

V-squats (thighs parallel to platform)
By the time I got to these, I was quite warmed up and almost tired.
Warm-up: 1x10 at 144 lbs. The machine by itself was 54lbs. I had two 45lb plates on.
1st set: 1x8 at 234lbs (machine with 4 plates). I reached failure after my 5th or 6th rep
2nd set: 1x4 at 234lbs (machine with 4 plates). I did this one after resting for around 2 minutes. Still, I had to force out these 4 reps.

Wow, after doing this workout, I had a good pump going in my legs.

Tomorrow is my off day. Wow, that really felt good today.

Using this calculator (http://www.bodybuilding.com/fun/1rm.htm), my 1RM for each is as follows:
Leg press: 281lbs
Rotary calf: 281lbs
V-squats: 263lbs

I don't know how accurate that calculator is...

ossizen · 04-03-2006, 07:37 AM

Wow, my legs are still tight today. I'm glad I'm off today.

spirit3530 · 04-03-2006, 12:17 PM

wassup... hmm what kind of equipment do you have to lift again??

ossizen · 04-03-2006, 01:07 PM

Heya.

I go to our local 24-hour fitness gym in Shawnee, Kansas. They got both freeweights and machines.

So far, I'm using a cable machine (with one cable for each hand) for my chest press. That forces me to balance myself. It's where I'm sitting up right and pushing away from my body. It's harder with this machine than with another machine that uses one set of handles (connected to each other in the middle).

I'm using that v-squat machine (I'm doing 3-seconds down and 3 up) for my back support.

I'm using another one for my lat pulldowns (one cable for each hand). I usually do left and then my right separately with the final set with both hands coming down simultaneously.

I probably don't need to be using the rotary calf machine, but I move the seat back until my legs are almost locked (turns out that I still have a slight bend even in the furthest setting for the seat adjustment).

For my curls, I'm using a machine similiar to this: http://www.ironcompany.com/index.asp...ROD&ProdID=644

As for my crunches, Just with my legs bent and my arms crossed over my chest.

ossizen · 04-03-2006, 01:17 PM

I did ~112 crunches last night. I hit failure quickly. around 45 or 50. I had to take a 2-3 second breaks quite often after that.

spirit3530 · 04-03-2006, 01:18 PM

Quote:

Originally Posted by ossizen

Heya.

I go to our local 24-hour fitness gym in Shawnee, Kansas. They got both freeweights and machines.

So far, I'm using a cable machine (with one cable for each hand) for my chest press. That forces me to balance myself. It's where I'm sitting up right and pushing away from my body. It's harder with this machine than with another machine that uses one set of handles (connected to each other in the middle).

I'm using that v-squat machine (I'm doing 3-seconds down and 3 up) for my back support.

I'm using another one for my lat pulldowns (one cable for each hand). I usually do left and then my right separately with the final set with both hands coming down simultaneously.

I probably don't need to be using the rotary calf machine, but I move the seat back until my legs are almost locked (turns out that I still have a slight bend even in the furthest setting for the seat adjustment).

For my curls, I'm using a machine similiar to this: http://www.ironcompany.com/index.asp...ROD&ProdID=644

As for my crunches, Just with my legs bent and my arms crossed over my chest.

Ohh hell nah...

You have access to great equipment to do a real routine. I suggest you go back to the drawing board and put some Iron in your diet. Cables, machines.....WTF !?!?! Lets try this again.

What are your short and long term goals? What kind of meal plan do you have. How much time do you have to devote to working out.

ossizen · 04-03-2006, 01:20 PM

Well, immediate plan is to gain strength and mass. long term is getting upto 175 lbs.

As for my meal plan, I'm trying to eat at least 5 or 6 times a day (abit hard considering I'm in an office from 8 to 5). But I can buy some thermos-type bottles and premake some shakes for during the day.

I usually work out after work (I usually do it from 6 pm on for about an hour or so) or on the weekends.

ossizen · 04-03-2006, 03:03 PM

Ok, I can substitute the cable chest press with either the barbell or the dumbbell bench press, the V-squat with the barbell squat in a power rack (I doubt dumbbells can be used in place of this... I just have to wait my turn for the rack). I don't know how to substitute for the lat pulldowns using free weights. I guess I can do the one where I'm lying face down on an incline bench and use dumbbells (reverse flyes?).

As for my curls, we do have those EZ-curling bars, or would a regular barbell be better? I can always use dumbbells as well for this.

LSU1 · 04-03-2006, 03:51 PM

regular barbell for curls would be MUCH better. also the substitution for lat pulldowns is pullups and chinups. use a semi wide grip pullups to work out your upper back and lats. get off the machines and hit up the free weights bro, thats where its at. learn these key exercises as they should be staples in your routine.

bench
squats
deadlifts
bent rows
military press

those are your core exercises and any good routine is based around those. check out the exercise forum and the 5x5 posts for some good sample routines. good luck!

ossizen · 04-03-2006, 05:46 PM

Thank you. I'll try those tomorrow. I can do a few of the chinups. probably around 8 last time I did them.

ossizen · 04-04-2006, 06:04 PM

Heya all. I tried my modified routine. Damn! I am so worn out. I got one hell of a good pump from that one. Heh, I'm having abit of a hard time typing.

I changed my upper body workout to all free weights.

Pull-ups
1st set: 1x8 (I hit failure on the 6th rep)
2nd set: 1x5 (failed quickly... my last rep)

Dumb bell bench press
Warm-up: 1x15 @ 20lbs in each hand
1st set: 1x8 @ 25lbs in each hand
2nd set: 1x8 @ 35lbs in each hand (I hit failure on my 6th rep)

Dumb bell bent rows
Warm-up: 1x12 @ 20 lbs in each hand
1st set: 1x10 @ 25 lbs in each hand
2nd set: 1x8 @ 25 lbs in each hand

The vascularity was intense in my arms during this exercise.

Bicep curls--standing
1st set: 1x12 with a 45lb bar
2nd set 1x10 with a 60lb barbell (the type where the weights are welded to the bar)

Preacher curls
This one I had to get a taste of humble pie... LOL... I had to kick my weight down to a 35lb EZ-curling bar. I started with my arms almost full extended and brought them up to a 45-degree angle. (I had to use an ez-curling bar because the bars were in use at the time)
3x8 for 2 sets there.

Damn! During my last set, my biceps were so pumped it was unreal. My normally smaller right one got so pumped that it was virtually the same size as my left one. This was freaking insane. They were definitely fuller. Heh, some of the other folks at the weight racks kinda glanced over. I tried to pay no attention to that.

At any rate, thanks a lot for getting my arse in gear and away from those machines.

LSU1 · 04-04-2006, 07:30 PM

good work bro! free weights really are the best way to go by far. the only other thing i would say is to try to incorporate deadlifts into your workout. its really a crucial exercise to gaining mass...keep up the good work!

ossizen · 04-04-2006, 08:36 PM

Thanks. I'll try some deadlifts on Friday as well. I forgot about the military press, but I guess I was working my shoulders on my way down from the top of the pullup bar.

So far, no change in my weight but I already started to feel stronger (losing BF while gaining muscle?) As if I got BF to lose.. lol.. I could be wrong.

Welp, tomorrow's the legs. Let's see how hard they get hit. heh.

spirit3530 · 04-04-2006, 10:02 PM

alright................ now I feel the testosterone come from this thread. Man I had to take an estrogen inhibtor as soon as I left it last time. Its all good now. Keep up the good work.

ossizen · 04-04-2006, 10:58 PM

ROTFL. Thanks.

ossizen · 04-05-2006, 01:11 PM

Heh, I can still feel my lats and abit of my traps and it's been 16 hours since my workout. LOL

The funny thing is that I'm not sore at all.

ossizen · 04-05-2006, 02:34 PM

I'm going to try some deadlifts today just to get the feel of them along with squats and lounges.

ossizen · 04-05-2006, 07:19 PM

Welp, I only had enough time to do three exercises tonight (I'm watching my two nephews while my sister and her husband go out to his boss' birthday party).

But, boy am I sore! I did deadlifts, lounges, and squats.

Dumb bell deadlifts
warm-up: 1x20 @ two 20lb weights in hands
1st set: 1x10 @ 25 lbs each
2nd set: 1x8 @ 30lbs each

Lounges
2x10 @ 20lbs in each hand

Barbell squats
1x12 @ 45 lb bar
1x8 @ 65 lbs
1x5 @ 100 lbs

I hit failure quickly on all three. Those were very tough. Pump on my legs felt good (especially during my last set of squats). It's been over an hour since my workout and I'm very worn out.

Those deadlifts hit my lower back pretty good (and so did the squats). I need to strengthen my lower back anyway.

My time off tomorrow is well worth this soreness!

spirit3530 · 04-05-2006, 07:22 PM

good job. try using a barbell next time for those deads.

ossizen · 04-05-2006, 07:28 PM

Quote:

Originally Posted by spirit3530

good job. try using a barbell next time for those deads.

Thanks. I will. It was crowded at the gym tonight.

ossizen · 04-06-2006, 01:14 AM

Damn... if I wasn't in so much of a rush, I feel I could have done abit more on the squats, but oh well. It was a good start. That thing was harder than the forsaken smith machine (which I was able to do 180 fairly easy with...). My right heel didn't rise off the floor at all (with the insert in my right shoe). I could see veins popping out of my left leg (more so than my right) during the last few reps.

I felt my abs tighten up during all three as well. I got a good sweat going (hardly rested between exercise, but did around 20-30 second rest between sets). I was probably in the gym a total of 25-30 minutes. Not exactly the amount of time I usually spend in the gym (I usually spend around 45-60 minutes in the gym). Is it better for me to hit it that hard within a seemingly short amount of time?

After I was done, I was abit slow walking for an hour or so afterwards.

ossizen · 04-06-2006, 09:20 AM

Bleh... the chicken salad I had yesterday made me abit nauseaus last night... yuck... Yes, admittedly it was from McDonald's (no good places to get lunch at the part of KCMO I work in... I hate that neighborhood). But it didn't settle with me last night.

Well, there's a Subway close by... and a grocery store a mile east of my workplace... niiice part of town... Anyway, enough of my droning...

Least the protein shake I had this morning for breakfast is settling fine in my stomach.

ossizen · 04-06-2006, 08:38 PM

My legs are not as sore tonight, but I probably need to stretch them abit. Come Saturday, I'll see how much I can squat before my form goes to pot. LOL

ossizen · 04-07-2006, 07:30 AM

I'm highly riled up over other matters to the point I'm about to damage or hurt someone or something (I rather that it be someTHING than someONE).

I will take my anger out on the weights tonight... because I am going to need a way to calm down...

ossizen · 04-07-2006, 12:07 PM

I'm starting to calm down finally this afternoon.

Well, I'm still going to see how much I can do evening after work or so.

ossizen · 04-07-2006, 01:04 PM

Heh, one more week before I can eat red meat again on Fridays. Yep, I'm Catholic. But, I can still eat all the fish and seafood I want.

I'm just munching on a fish sandwich for lunch currently.

ossizen · 04-08-2006, 08:47 AM

Well, yesterday I felt good. Did better than the other day. Then again, I had so much adrenalin pumping through because I was in an angered state due to other matters.

I was able to do more pullups: 1x10, 1x8, 1x3. This time, I should have done the wide grips, but I used the narrow grips. Probably explains why I was able to do more (but it probably works my rear delts and biceps more).

Dumbbell Bench Press
1x10 @ 25 lbs each
1x8 @ 30 lbs each
1x8 @ 37.5 lbs each
1x4 @ 40 lbs each

Yeah, I was trying to max out on that. I tried using a 42.5lb dumbbell in each hand. I couldn't do it with my right. My left was just as tired.

1RM would be 44 in each hand (which, I could use a 42.5lb dumbbell if I wasn't so tired at that point).

Dumbell bent rows
1x10 @ 25lbs each
1x8 @ 30lbs each
1RM = 37 lbs each

Standing barbell curls
1x10 @ 45 lbs
1x8 @ 50 lbs

I wasn't too tired after this one, but limited myself to doing two sets.

Preacher curls
I'm just loving these. I get very good pump from these.

Yesterday, I used barbells instead of the ez-curling bars.

1x10 @ 35 lbs
1x8 @ 45 lbs
1RM = 56 lbs

During this entire time, my triceps were pumping nicely too.

Today, I'll try my squats.

ossizen · 04-08-2006, 12:22 PM

Welp, I did better than I thought I would on the squats. I did good on the lounges as well, but my barbell deadlift needs some serious work. I could barely deadlift 100lbs (kinda sad, no?). I think my form is way off on the barbell version.

Dumbbell lounges
1x10 @ 25 lbs each
1x8 @ 30 lbs each
1x5 @ 35 lbs each
1RM = 39 lbs (I probably could use a 40lb dumbbell... but until next time)

Squats
Warm-up: 1x20 @ 45 lbs
1x10 @ 100 lbs
1x8 @ 120 lbs
1x5 @ 140 lbs
1RM = 158 lbs (that would be challenging if I could squat that).
I didn't realize I can squat almost my own body weight. I could probably do more on the squats, but I'll leave it at this.

Barbell deadlifts
1x12 @ 45 lbs
1x1 @ 100 lbs
Welp, I definitely know my 1RM on this already... LOL

My back isn't hurting after doing this workout. That's a good sign. I'll see how I can properly do the deadlift.

ossizen · 04-08-2006, 02:20 PM

Looks like I was doing the deadlift correctly, but with that amount of weight I managed to do, it is hard for me not to hit my knees with the bar on my way up. I have to keep my arms straight anyway. But boy, the barbell version is much more difficult than the dumbbell version I did on Wednesday.

Heh, to reset the bar back in the rack, I know I can nclean at least the bar. LOL

But I'll avoid the jerk and clean for a while. I don't want to risk taking out my back.

Well, this is nice. I'm not at all sore this afternoon, but I may be speaking too soon. I'll drink lots of water to keep the soreness to a mininum