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  1. #1
    Teacher and Bodybuilder BergMuscle's Avatar
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    BergMuscle's Mass Monster Journal

    Over vacation I used the time off to reassess my muscle goals and decided what I want from/for my body more than anything else is large, full, thick muscle mass. I appreciate a deeply cut and ripped physique, but I'm not chasing that look right now. I want to be big and strong and look like it no matter what I'm wearing.

    That said I decided it's time for a new journal with a new title to match the new (mass monster) goals.

    And I get to start it out right. Read on.
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  2. #2
    Teacher and Bodybuilder BergMuscle's Avatar
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    Back and Biceps Blast

    Supps:
    Con-Cret
    caffiene (coffee)
    Capsi-Blast
    Gluta-Tren

    Back
    BB Rows
    8x185
    8x185
    7x185
    7x185
    7x185

    DB Rows
    8x105
    8x105
    8x105
    8x105
    8x105
    burnout x65
    After rowing 125# last week during my one-week heavy weight work, these started out feeling relatively light.

    Biceps
    EZ-Bar Curls w/ arm blaster
    8x80
    7x80
    7x80
    7x80
    7x80

    Alt. DB Curls w/ fat grips
    8x30
    8x30
    8x30
    7x30
    7x30
    burnout x20

    Back work was solid, and OMG the bicep sets blew my guns out like crazy! I think the pre-exhaustion from the back work is doing it's trick. And I don't feel like I slacked at all on the rows, it's just that the biceps are crying the hardest right now.

    Got a full day of work beginning just after noon. Then I get to kill my chest and legs tomorrow. So looking forward to it!
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  3. #3
    Bammed Marius_Ursus's Avatar
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    I'm so in it's not even funny.

    Fat grips...dude, that'll definitely help you work toward that new goal.
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

    Also, taxation is theft.
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  4. #4
    Teacher and Bodybuilder BergMuscle's Avatar
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    Originally Posted by Marius_Ursus View Post
    I'm so in it's not even funny.

    Fat grips...dude, that'll definitely help you work toward that new goal.
    Welcome. The fat grips sure do up the ante on arm work, which is why I use 'em.
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  5. #5
    Been there…LRRPd that Bo_Flecks's Avatar
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    So what are the nutritional changes you are making to hit your mass monster goal, Dan?
    11B1P
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  6. #6
    Teacher and Bodybuilder BergMuscle's Avatar
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    Originally Posted by Bo_Flecks View Post
    So what are the nutritional changes you are making to hit your mass monster goal, Dan?
    Still working on those - I'm a terrible calorie counter and that makes it difficult.
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  7. #7
    Teacher and Bodybuilder BergMuscle's Avatar
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    Supps:
    Con-Cret & protein powder
    caffiene (coffee)
    Capsi-Blast
    Gluta-Tren

    Chest
    Flat DB Press
    9x70
    8x70
    8x70
    8x70
    8x70
    After doing 80# presses during last week's heavy weight session these stared out feeling light. That didn't last.

    Incline Flyes
    8x60
    8x60
    8x60
    7x60
    5x60 failure*
    burnout x35
    * see - I said it didn't last.

    Legs
    BB Hack Squats
    10x215
    9x215
    9x215
    9x215
    9x215
    burnout xBW (just regular squats)

    Single Leg Curls
    9x45
    9x45
    9x45
    9x45
    8x45
    burnout x 25

    Chest done, legs done. Felt great. Biceps still sore from yesterday and they, along with my triceps, got a nice secondary hit today.

    Getting hot and steamy here, so tomorrow should be a good day to work the heavy bag.
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  8. #8
    Registered User storm1507's Avatar
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    In for the Big Dan. I look forward to following along.
    My current log

    http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753

    A step backwards is better than a setback.

    If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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  9. #9
    Teacher and Bodybuilder BergMuscle's Avatar
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    Saturday Cardio

    Cardio
    Pre-WO 2 cups of coffee - cheap caffiene

    Heavy Bag
    4 rounds @ 6 minutes each
    Approx. 1 minute rest between.

    Lots of TKD/MMA techniques today. Also ended up a big, sweaty mess. I like that about this day.
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  10. #10
    Teacher and Bodybuilder BergMuscle's Avatar
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    Supps:
    Con-Cret & protein powder
    caffiene
    Capsi-Blast
    Gluta-Tren

    Shoulders
    Alt. DB Press
    10x45
    10x45
    9x45
    8x45
    8x45

    Bent-Over Laterals
    8x25
    8x25
    8x25
    8x25
    8x25
    burnout x20
    Had some crazy-*ss delt striations showing. Delt definition is definitly progressing.

    Triceps
    Close Grip Bench Press
    10x130
    10x130
    10x130
    10x130
    10x130
    Done slowly with constant tension on the triceps.
    I hit 10 across so these go up to 135# next week!


    Triceps Bar Overhead Extension
    10x65
    9x65
    9x65
    8x65 Had some shaky elbow joints on the last reps of this set.
    8x65
    Took these at a nice even pace with full ROM.

    Dips
    burnout xBW

    The exercise portion of my summer program is doing well so I'm focusing more on the nutritional side. I suck at calorie counting (so far in my life) and the best success I've had has been with portion control eating such as detailed here.

    I'm also looking for recommendations for online/iPad app help over in the O35 forum. Suggestions welcome as I work on this part of the plan.
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  11. #11
    Teacher and Bodybuilder BergMuscle's Avatar
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    Supps:
    Con-Cret & protein powder
    caffiene
    Capsi-Blast
    Gluta-Tren That was the last in that container. New supply is on the way.

    Strength Building Day
    Back Squats
    8x230
    8x230
    8x230
    8x230
    8x230 +1 rep
    Had a case of "shaky leg syndrome" already.

    Dead Lifts
    5x260
    5x290
    5x300
    5x300 +1 rep
    3x310
    6x275
    I could feel all my muscles at work on these today. Good session even if I couldn't get that 4th rep @ 310#.

    Followed this up by painting our hallway ceiling. I am now sore all over my body.

    All I have planned for tomorrow is a session on the heavy bag. I need the rest.

    I've also started (re-started) logging what I eat, which is my first step in getting a good nutrition plan in place.
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  12. #12
    Registered User storm1507's Avatar
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    ^^^Monster session Dan.
    My current log

    http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753

    A step backwards is better than a setback.

    If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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  13. #13
    Teacher and Bodybuilder BergMuscle's Avatar
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    Originally Posted by storm1507 View Post
    ^^^Monster session Dan.
    That it was. I feeling it big time today. Gonna clean and re-organize our condo tool room today and give these muscles a good rest.
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  14. #14
    Been there…LRRPd that Bo_Flecks's Avatar
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    Originally Posted by storm1507 View Post
    ^^^Monster session Dan.
    ^^^Pun intended?

    Seriously though, Dan... things are looking good in here.
    11B1P
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  15. #15
    Teacher and Bodybuilder BergMuscle's Avatar
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    Originally Posted by Bo_Flecks View Post
    Seriously though, Dan... things are looking good in here.
    Feeling very good as well. Read on...
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  16. #16
    Teacher and Bodybuilder BergMuscle's Avatar
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    Supps:
    Con-Cret & protein powder
    caffiene
    Capsi-Blast
    Gluta-Tren is on order and is scheduled to arrive today. However, we've had some monster rain here with flash flooding so that might be delayed. That's OK by me; it's workout supps, not life-saving meds.

    Back
    BB Rows
    8x185
    8x185
    7x185
    7x185
    7x185

    DB Rows
    9x105
    8x105
    8x105
    8x105
    8x105
    burnout x65
    I only picked up on rep on the DB rows and none on the BB. However the muscles felt it all the way and the weights worked the muscles just as they should. And I am one arm rowing more than 50% of my bodyweight.

    Biceps
    EZ-bar Curls w/ arm blaster
    8x80
    7x80
    7x80
    7x80
    7x80
    Stretched the biceps between sets.

    Alt. DB Curls (w/ fat grips)
    8x30
    8x30
    8x30
    7x30
    7x30
    burnout x25

    Two words: Bulging Biceps

    Seriously, my back and biceps repsonded very well today. Just had to take a new progress pic and put another in my photo gallery and update my avi.
    Also did some video flexing (OK, I was having fun with the camera - and my swole guns - today )


    On the nutrition front, I've been keeping a more dilligent food journal and trying to work the portion control eating that's worked for me in the past. So far I think I need at least one additional protein portion and 1-2 (good) carb portions, but it's still a work in progress.
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  17. #17
    Teacher and Bodybuilder BergMuscle's Avatar
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    Supps:
    Con-Cret & protein powder
    caffiene
    Capsi-Blast
    Gluta-Tren The new supply arrived! Yes!!

    Quads/Hams
    BB Hack Squat
    10x215
    10x215
    10x215
    9x215
    9x215
    BW squats to burnout
    Seeing stars at around the third set.

    Single Leg Curls
    10x45
    9x45
    9x45
    9x45
    8x45 failure
    burnout x25
    These totally killed my legs.

    Chest
    Flat DB Bench
    9x70
    8x70
    8x70
    8x70
    8x70 failure
    Seeing stars here as well.

    Incline Flyes
    8x60
    8x60
    8x60
    8x60
    8x60 Much better than the 5 reps to failure last week.
    burnout x35

    I decided to work my legs first since they're the bodypart that needs the most work. The muscles are fairly full, but that's where I carry most of my bodyfat so I have sh*t definition down there. I was able to pick up some reps on the Hacks and felt I had better Mind/Muscle Connection. I was also huffing and puffing nicely as I worked through the sets - just enough to be sure I was giving all I had to give.

    The burnout sets I do are uncounted, which works well for me as it makes me keep going until my form starts to fall apart and I feel lightheaded/losing control/can't-do-one-more/etc. Hoping that will work the type I muscles (if I've got my science correct ).

    Nice to have some sets go to failure as well. I want/need to push myself to those limits every time I train.
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  18. #18
    Former Bench Jockey FastCatChamp's Avatar
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    Lurking around and once again ran into your journal....albeit a new one.

    Hope summer break is going well.
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  19. #19
    Registered User pastorgbc's Avatar
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    Good luck reaching those goals, Dan.

    I like the volume and intensity you are throwing at your target. I look forward to seeing how you keep killing it.

    Ray
    Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
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  20. #20
    Teacher and Bodybuilder BergMuscle's Avatar
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    Supps:
    Con-Cret & protein powder Almost out of Con-Cret; can't wait for new stuff to come from ProMera
    caffiene (leftover breakfast coffee )
    Capsi-Blast
    Gluta-Tren

    Shoulders
    Alt. DB Press
    10x45
    10x45
    9x45
    9x45
    9x45

    Bent-Over Laterals
    9x25
    9x25
    9x25
    8x25
    8x25
    burnout x20
    Seriously thinking I'll do a burnout set of the DB presses as well to work both the type I and type II muscles.

    Triceps
    Close Grip Bench Press
    9x135 +5#
    8x135
    8x135
    8x135
    8x135

    Triceps Bar Overhead Extension
    10x65
    10x65
    9x65
    9x65
    8x65
    Done with full ROM

    Dips
    burnout xBW

    Delt work was solid today and my triceps responded very well to the added pounds and the full ROM extensions. I may finally be growing a decent set of pythons.

    Now I've got to get the nutrition tightened up. That's a work-in-progress.
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  21. #21
    Teacher and Bodybuilder BergMuscle's Avatar
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    Supps:
    Con-Cret & protein powder
    caffiene
    Capsi-Blast
    Gluta-Tren
    That was the last of my Con-Cret; hope the new supply from ProMera comes soon.

    Back Squats
    9x230 +1 rep
    9x230 +1 rep
    9x230 +1 rep
    8x230
    8x230

    Dead Lifts
    5x260
    5x290
    5x300
    5x300
    3x310
    6x275
    Once again these felt heavy. Didn't get any added reps, but had a bunch of good pulls just the same.

    Let's just say I felt today's work all over my body.
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  22. #22
    Former Bench Jockey FastCatChamp's Avatar
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    That is some serious volumination there.

    Sumo or conventional on the deads?
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  23. #23
    Bammed Marius_Ursus's Avatar
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    Forty-six squats.

    Nice work. How'd your legs feel after?
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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  24. #24
    Teacher and Bodybuilder BergMuscle's Avatar
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    Originally Posted by FastCatChamp View Post
    That is some serious volumination there.

    Sumo or conventional on the deads?
    Conventional deads. Thanks for stopping by.

    Originally Posted by Marius_Ursus View Post
    Forty-six squats.

    Nice work. How'd your legs feel after?
    Legs are OK; I felt this one more in my back muscles, which were already a bit sore.
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  25. #25
    Been there…LRRPd that Bo_Flecks's Avatar
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    Originally Posted by BergMuscle View Post
    9x230 +1 rep
    9x230 +1 rep
    9x230 +1 rep
    Forward progression FTW!

    No matter how much it is, that's what it's all about, my friend.
    11B1P
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  26. #26
    Teacher and Bodybuilder BergMuscle's Avatar
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    Supps:
    protein powder shake
    caffeine (coffee)
    Capsi-Blast
    Gluta-Tren
    Anxiously waiting for more Con-Cret.

    Back
    BB Rows
    8x185
    8x185
    8x185
    7x185
    7x185

    DB Rows
    9x105
    9x105
    9x105
    8x105
    8x105
    burnout x65
    Totally annihilated my back today.
    Uncounted burnout reps rule!


    Biceps
    EZ-bar Curls w/ arm blaster
    9x80
    8x80
    8x80
    7x80
    7x80

    Alt. DB Curls w/ fat grips
    8x30
    8x30
    8x30
    7x30
    7x30
    burnout x20
    Two words: S-W-O-L-E GUNS

    All in all a good session. Picked up reps on several sets; nothing earth-shattering, but enough to make me happy and hungry for more next time. Back and bicep muscles all got nicely swole. My back has been a bit tender these past couple of days so I'm really happy to report I had no trouble working it today and even gained some ground.

    I've been using the myfittnespal iPad app to help me track my feedings. I'm messing with any of the other tools on the app, just using it to get a picture of how many calories, carbs, fats, and protien I'm consuming. It's only been a couple days, but I'm starting to see where I need to make some adjustments - and some things I need to start avoiding as much as possible. More work-in-progress.
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  27. #27
    Bootless Errand ironwill2008's Avatar
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    IN on new journal!
    No brain, no gain.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Where the mind goes, the body follows.

    Ironwill Gym:
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    Ironwill2008 Journal:
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  28. #28
    Teacher and Bodybuilder BergMuscle's Avatar
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    Supps:
    protein shake
    caffeine
    Capsi-Blast
    Gluta-Tren

    Quads/Hams
    BB Hack Squats
    10x215
    10x215
    10x215
    9x215
    9x215
    burnout xBW squats
    Seeing stars on a lot of these sets.

    Single Leg Curls
    10x45
    10x45
    9x45
    9x45
    9x45
    burnout x25

    Chest
    Flat DB Bench
    9x70
    9x70
    9x70
    8x70
    8x70

    Incline Flyes
    9x60
    9x60
    8x60
    8x60
    8x60
    8x60
    burnout x35
    Very lightheaded by the end of the burnout set

    Picked up a few reps; more importantly had good Mind/Muscle Connection going.

    Started the day by cleaning, scraping, and painting our back porch deck (only about 12x12 but still a bit of work). Actually made for a nice warm-up.

    I'll try to catch up other people's logs over the weekend.
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  29. #29
    Teacher and Bodybuilder BergMuscle's Avatar
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    Originally Posted by ironwill2008 View Post



    IN on new journal!
    Glad to have you on board. Love the .gif
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  30. #30
    Been there…LRRPd that Bo_Flecks's Avatar
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    Originally Posted by BergMuscle View Post
    Started the day by cleaning, scraping, and painting our back porch deck (only about 12x12 but still a bit of work). Actually made for a nice warm-up.
    Ah... the joys of home ownership!

    Seriously though, I have been doing quite of bit of work like that around my house this summer on workout days. I haven't noticed it interfering with the training itself, and like you said, it seems to be a good way to get things warmed up and ready to rumble with the iron.

    On days when I haven't done something like that I tend to feel a bit lethargic at the beginning of the workout.
    11B1P
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