My quest for Mass and Strength

[tim78861]

This will definitely be the last journal I start. I currently weigh 138 lbs and have not been training for 2 months. I relapsed with anorexia. Anyway Im not focusing on the past. I am merely moving forward. I no longer track calories. I simply make sure I hit the following macros for the day and eat as I like. It requires 8 eggs 2 ounces of nuts and 14 ounces of chicken. The rest is whatever I feel like and as long as weight gain is not too crazy I keep moving forward. Weight on the scale and on the bar. No need to go into the past as I said. Goal is to bulk to 180 then reassess. Today was the first workout and it was the best workout of my life. Left the gym drained. Here it is:

Bench - 145 2 sets 6 reps, 135 1 set 10 reps
Leg Press - 250x12, 270x11, 270x11
Mil Press - 65x6,7,6
Dips - BWx9, +10 lbs 7,7
Calf Raises - 200x17x3

Tomorrow is rest then next workout is deadlift day. Follow along if you wish and have a good one all.

[tim78861]

Just a random thought. After todays workout I now know why people laugh at the high volume routines people post in the workout section constantly. I kinda feel like, giving my all on all these exercises, it might have been too much. We shall see tomorrow but man...these people must really half ass it by doing 24 sets for chests as a beginner and not on roids. Anyway tomorrow is a 30 min walk and thats it. Will check in on Friday.

[tim78861]

Practiced squat form first and foremost today. Anyway here is the workout.

Leg Press - 320x9x3
TBAR Rows - 90x12,95x10,100x9
Deadlift - starting light sumo style - 115x8x3(practicing form so goal is to add a rep to each set next time)
Shrugs - 155x11 2 sets
Chins - BWx11,11,11(when I get to 15 Ill ad weight)

Anyway this week has taught me how to workout with proper intensity. I am going to structure my official program which will start either on Sunday or monday in this fashion. The idea is a rotation that hits everything(full body) in the strength range.

Workout A
Pullups - 3xBW
Squat (starting with the Bar) 3 sets ramping to 5 rep max which is the bar +5lbs for next workout
Bench Press 3x4-6 when I get 6x3 I will up weight which means we start at 145 next workout(what I got for 2x6 last time)
TBAR Row - 3x4-6
Hyperextensions
Calf if i can

Workout B
Leg Press - more of a warmup but 3x8-10 if this makes the WO suffer it will be dropped
Sumo Deadlift(starting at 115 for now) - goal is 3x9 if I feel comfortable I will add weight and make it 3x4-6
OHP 3x4-6
Chest Supported Row - 3x8-10
Chins - 3xBW(assuming I can get about 7 when I get 3x10 Ill add weight)
Dips - 3x10 when I get 3x10 BW Ill add weight


I think this rotation covers everything I wish to accomplish. My goals are strength in the Bench, Dead and Squat as it is with everyone on this forum I assume. I also want a somewhat balanced physique so I will gauge recovery with the "fluff" I have added. So far this seems like enough volume for me to recover if I keep off days to walks or yoga as I have been. Of course this is all experimental on my part and if anyone wishes to chime in feel free. I always take suggestions. Thanks and take care all.

[tim78861]

I learned alot this week about working out, life and balance. My nutrition has been great in the sense that I can tell Im gaining weight already. Caught my arms in the mirrot this morning and was shocked after only a few days. Could be all mental but who knows. For now the workouts are awesome and gonna keep them this way. 4 main exercises and 2 isos is basically how Im doing it. All things on program design seem to suggest this so its not like Im totally winging it. Take care all.

[tim78861]

Worked today with my dad and best friend. Note to self DO NOT DEADLIFT THE DAY BEFORE YOU DIG A TRENCH. Lunch was elevation buger. For those that have never been go. Had 2 sodas, milkshake and double burger wrapped in lettuce(avoiding bread not for calories but how it makes me feel). Anyway, if you can not tell and since I have made no progress ever tracking every calorie and using things besides how I feel and my gym performance, I am disregarding fat gain and if my lifts are going up and I feel good then imma keep doing this. Im 6 foot and 140 on a good day....my squat is 95 where I feel that the form is good, my dealift is 115 for 9ish reps in good form and my bench which is 145 assuming my form is good is somewhat impressive does it even matter? No I need to get stronger. Food and mass, even fat, will accomplish this. Anyway, to anyone following please tell me if my volume looks too high. I am starting to think it may be simply thinking about how I trained this week. I want to train differently than squatting every session and that is why I customized a few things. Anyway my next post will show the workouts I feel I can accomplish while giving max effort. Take care all and lets meet our strength goals.

[HeresYourChange]

Volume seems fine...how many days per week are oh working out/resting...that part is important...generally you should do a full body workout 3x per week with at least one day rest in between workouts.

[tim78861]

I plan on 3 times a week but if I feel I can every other then I will do that. Today I am sore as hell from not only my workout but the diggin as stated so depending on how I feel in the morning tomorrow will be rest or my OFFICIAL day one. Also keep in mind I am dirty bulking so recovery shouldnt be that big an issue. It wont be for lack of fuel. My bulks in the past have failed due to religiously counting calories and my "off" days consisting of excessive cardio due to fear of fat gain. Now I dont care it I get a belly....if I dont put on muscle now I will never look better in the long run. A year or so of some extra fat isnt that bad in the scheme of things. Thanks for the advice and take care.

Also what is your opinion on direct ab work for someone at my level? I am thinking scrap it as I do do some yoga on off days anyway for core work.

[tim78861]

Ok here was todays workout:
Pullups - BW 9,8,8.5(more rest between I think is needed was 90 seconds)
Squat - SSB bar +30 lbs on each side felt great. Hit it 3x5 with little trouble and form was great. Working up from here with 10 lbs each workout.
Bench - 150x3x6 then I tried changing my grip and got 150x3x5 but could have been cause I was tired. Gonna try this new grip next time with weight at 150 as it hit good.
Supported Row - +55 got 8,7,8(tried tbar row and felt my form was bad so will practice and move back to them when I get it down better)
Hyperextensions BW- 12, added 5 lbs - got 10 and 11
Seated Row - 100 lbs - 10x3
Calf - 220x2x20

So the idea for seated row is when I get 12 I move up.
Bench if I get 150 x 6 the first set I will move the weight up(tried 145 for 6 and was easy).

[HeresYourChange]

Yoga is actually great for overall body but it won't hurt to throw some abs in... I usually do abs in between sets of other exercises...usually between 6 to 9 sets of various ab exercises... Your routine seems fine but I Would do one full workout of hitting 8 to 10 reps in each exercise (whatever weight you can handle) then next workout do 4 to 6 reps.... You can build mass while gain strength and changing it up will shock your muscles .. Your muscles will adapt over time and you won't make progress unless you switch it up... Check out my journal.. I actually just started a new program and I'm on my full body phase right now for size...in a couple weeks I will be switching to strength gains full body workout....I'll post a link

[HeresYourChange]

htt.p://forum.bodybuilding.com/showthread.php?t=145622151&p=898185731#post8981857 31

Take out the period in http

[tim78861]

Not bad ideas. Thing is though I was thinking of direct ab work on Tues and Thurs along with my cardio(normally walking). Idea is a circuit of planks, decline weighted situps and captains chair. Thanks for any thoughts.

[tim78861]

I know it seems like I am a routine hopper but I assure everyone I am not. I decided today in the gym what exercises are best for me and my goals. I basically liked what I did today and feel that these will be best for what I plan to achieve. Anyway I am going to go full body still and hit these exercises more or less every time I hit the gym.

Chinups 3xBW(since Im hitting 2 row variants and no direct Bicept work I feel it will be better to do chins than pullups).
Squats 3x5 increasing weight each time(next workout is +35 on the safety squat bar)
Bench M and Fri Wed 8-10
Chest Supported Row - 8-10 all week
OHP 4-6 M and Fri
Hyperextensions SS with Seated Row Mondays and Friday 8-10
Dips

Wednesday sees the seated rows and hypers dropped in favor of Deads. Also gonna Leg Press in place of OHP on Wednsdays(more leg dominant)(2 working sets ramped Wednesday will be 125 lbs man....hammies still sore from deads and its been 2 days heh)
My mental issues with food are starting to resurface so I decided to no longer track anything. My nutrition is simply to have 2 extra shakes per day and eat more or less normal while making healthy choices. I have to do this for sanitys sake because I end up binging for no reason if I do not. My normal diet is conducive to muscle building as I eat alot of meat. Plus I can always log at the end of the day and if I am missing the protein I shoot for whey is easily and readily available for me.

[tim78861]

I really feel this routine hits all of my goals perfectly. We shall see of course but for now I really like it. Take care all.

[tim78861]

Hit the gym today. Hit Chins+10 BW, Squat, Bench, Rows, Deads and Dips. Wednesday is gonna be: Pullups, Leg Press, OHP, Seated Row, Hyperextensions and weighted pushups. Cals were high enough today overall. Take care all.

[tim78861]

Nice yoga today and some wendys with my parents. Good day so far. Feeling it from yesterday. Def was enough. thanks to all following.

[tim78861]

Man now I know why people hate squats. Here's the workout:
Pullups: Assist machine -30lbs 3x12, then tried BW sets at home got 3x8
Squats: Added 50 lbs to each side of the SSB Bar and was able to rep 7, fell over after re racking and actually passed out for a few seconds. No big deal but man....after that I couldnt keep my back straight worth a damn. Dropped the weight and repped 35 on each side for 10 twice in somewhat good form. I am feeling it in my hammies and quads too so I know it wasnt ALL for naught.
OHP - 17.5 each side 3x5. Got my form dialed in on this and felt great.
BB Bent over Rows - same weight as OHP 3x6. Gonna up weight next time.
Dips - MAJORLY impressed with my progress on these. +10 lbs in the backpack got 10x2, BW was a set of 12.
Hyperextensions did 2 sets with backpack first time for 10, seated rows 80lbsx15. Second time on hypers did BWx11 and felt bad, SS with seated row 90x13 then got out....was done. Take care all.

[tim78861]

Great workout today. I am beginning to feel the volume is too much and am deciding whether or not I want to run 5/3/1. Seems like it would be perfect for me as I need to focus on form on Mil Press especially and 5 sets of 10 light sets could help that tremendously. Plus I am in this for the long haul and it seems to be a program you can follow forever. Any opinions would be nice and thanks all.

[tim78861]

Finally admitted my form sucks and that is why I am not progressing. Did back yesterday with light weights to develop a mind muscle connection. Chest is today in the high rep range....will post how I feel about it.

[tim78861]

back was still sore and hit legs.....very humbling lol. man o well better to back off now instead of getting hurt.