Thread: 15-Inch-Biceps: A Hardgainer's Daily Journal

Sounds like you have a set plan. I found if I carry a gallon jug filled with water around with me I can drink it in a day. Just pace yourself and im sure you will do ok.

Even though we had a little disagreement gl

Hey, thanks PreMier. I really appreciate it. And your water idea is a good one, I'll try that.

Yea, I'm sorry about the disagreement on that other thread. (I probably went a little overboard!) Thanks for overlooking that and offering the encouragement here. Look forward to seeing your posts in 2004. Have a great New Year !!

That's a rather ambitious lifting schedule you've got there. More power to you if you can sustain that, but IMO it's too much.

You may be right, Cap, it might be. But I've always trained intensely. Still, if it does turn out to be too much, I'll cut back.

You say you're the poster child for hard gainers, may be because you are over training, might try to give your body one additional day of rest during the week, stick with that for 3 months and see if the gains come a little easier. I'm no expert by no means, but I do know you can overtrain hindering your growth. How long is each workout by the way.

In his first post, he states the training time is 90 minutes for each of the three workouts.

sorry, i missed that

Yea, may just be overtraining, but if you knew my workout you would just laugh. I however show good gains from mine

Thanks very much for the replies. Appreciate it. Yes, I wonder sometimes if I'm overtraining too. I thought I'd give this program about 8-12 weeks -- and if it seems too much, or if my gains aren't good, I'll probably cut back.

Anyway, this is what I did for Day One of my new workout. Usually, I do something more varied, but here it is:

TOTAL SETS: 45 TOTAL WORKOUT TIME: 90 MIN.

BACK -- 15 SETS, 204 TOTAL REPS
Upper Back Pulldown 150 lbs / 5 sets X 12 reps
Rowing 100 lbs / 5 sets X 12 reps
Overhand Pull-ups 5 sets / 20, 18, 16, 15, 15 reps

TRICEPS -- 15 SETS, 260 TOTAL REPS
Extension 90 lbs / 5 sets X 12 reps
Dips 10 sets / 20 reps each set

HAMSTRINGS -- 10 SETS, 125 TOTAL REPS
Hamtractions 150 lbs / 5 sets X 15 reps
Leg Curl 70 lbs / 5 sets X 10 reps

ABS -- 5 SETS, 150 TOTAL REPS
Hanging Leg Raises 5 sets X 30 reps per set

CALORIES: 1,800 -- 100 GRAMS OF PROTEIN (I'd like to eat more, but I don't want to lose my abs -- took so long to get them.)

Any comments or advice, always appreciated. Thanks !!

EAT MORE! Just keep your protein grams high and your carbs and fats low. Also your not going to gain much mass if you are only eating 1800 calories a day.

Also what are "hamtractions"?

Yes, PreMier, you're right, I've gotta eat more to get more mass. Problem is, I keep changing my mind about "more calories" or "less calories." If I eat more, I'll gain more mass but look less cut. If I eat less, I'll look more cut but won't gain weight. Kind of a catch-22. I haven't quite yet figured out what to do. I'd like to have both (LOL) but I don't know if it's possible.

Hamtractions, by the way, are just a fancy name for reverse leg curls.

Workout for Tuesday the 6th: kind of a crazy day, had to squeeze in a workout. Only had an hour, did 30 sets instead of the intended 45.

SHOULDERS (15 SETS, 160 TOTAL REPS)
SHOULDER PRESS 90 LBS 10 REPS X 5 SETS
LAT RAISE (MACHINE) 80 LBS 10 REPS X 5 SETS
DUMBBELL SHRUG 75 LBS 12 REPS X 5 SETS

QUADS (10 SETS, 160 REPS)
LEG PRESS 150 LBS, 12 REPS X 5 SETS
HIP ADDUCTOR 100 LBS, 20 REPS X 5 SETS

ABS
CRUNCHES 600 REPS 5 SETS OF 120

CALORIES: 2,000, WITH 100 GRAMS OF PROTEIN

You should also increase your protein intake. Even if you dont want a ton more calories I would try and take in 2 grams of protein for each pound of bodyweight. I currently eat 2.5-3.

Yes, starting tomorrow, I'm going to take in more protein (and watch the carbs a little more).

Still not up to the standards I set at the beginning of the year. . . work lately has been difficult. . . but haven't skipped any workouts either. . . overall they've been pretty good.

WORKOUT for WEDNESDAY JANUARY 8

40 sets in 60 min.

CHEST (15 SETS -- 166 TOTAL REPS)
INCLINE PRESS -- 112 LBS / 5 SETS, 12 REPS PER SET
SITTING CHEST PRESS -- 105 / 5 SETS, 12, 12, 10, 10, 12 REPS
ARM CROSS -- 125 / 5 SETS, 10 REPS PER SET

BICEPS (8 SETS, 76 REPS )
LIFECIRCUIT CURL 40 LBS/12 REPS, 40/12, 45/12, 45/12, 50/8, 50/7, 55/7, 55/6

CALVES (12 SETS, 144 REPS)
CALF RAISE 270 LBS / 12 SETS, 12 REPS PER SET

ABS (5 SETS, 15O REPS)
HANGING LEG RAISE 5 SETS OF 30

Workout for Thursday, Jan. 8

35 sets in 60 min.

BACK (10 SETS, 110 REPS)
Pulldown 150 lbs, 12 reps X 2 sets 165 lbs. 12 x 3
Rowing 110 lbs, 12 reps x 5 sets

HAMSTRINGS (10 SETS, 110 REPS)
Leg Curls 70 lbs, 10 reps x 5 sets
Reverse Leg Curls 12 reps x 5 reps

TRICEPS (10 SETS, 134 REPS)
Extension 90 lbs, 12 x 5
Overhead Extension 11 lbs., 12 x 5
Pushdown 215, 12 x 2

ABS 5 SETS, 120 REPS -- 600 TOTAL CRUNCHES

Originally posted by PreMier
You should also increase your protein intake. Even if you dont want a ton more calories I would try and take in 2 grams of protein for each pound of bodyweight. I currently eat 2.5-3.

If you don't mind, could you give an example of what foods/supplements you take in in a day to get 2.5-3g/lb?? Also what do you weigh??

I am trying to eat as much protein as possible with the help of protein powder, and am havign trouble getting over 1-1.5 per day. Let me know your secrets dude.

Right now I weigh a little over 190 and prob around 8-10% bf. What I eat during the day? LOL

I eat tonz of chicken and red meat. Today I will consume over 2lbs of steak, a can of solid albacore tuna, and I will toss some low fat cottage cheese in there. I also drink 3 protein shakes a day, 3 scoops each of Optimum(that there is about 190 grams.). Also for breakfeast I will eat 5-8 eggs. I also eat 6-9 meals a day.


Here is a place you can have your calories and protein found out from meals: http://www.fitday.com/
And for protein try www.bulknutrition.com under the fitness promo. You can get 10lbs of whey for 40$. I see your in canada, but e-mail mike(owns site) and they are using fed-ex now. So they will ship to canada.