Goal 155 to 180 by Jan.

[MrRockstar]

I started a dedicated goal about a month ago to be in the 180's by January and have went from 155 to 164 so far.

Heres my routine.
I use the bigger faster stronger program 10,8,6,4 with increasing weight, unless listed otherwise.

day 1 chest and tris
flat bench
incline bench
decline bench
dips
tricep extensions
push ups till failure.

Day 2 legs and calves(this is newly added...today)
Squats
dead lifts (just leanred how to do them propperly..owwwe)
leg extensions
leg curls
(should I add lunges?)

Day 3 Bi's and shoulders
Shoulder press's
shrugs 3x25 with increasing weight
fly's (where you raise your arms to the front and then to the side) 3x10
curls
Curls with the Ez bar
hammer curls.
rope climb and pull ups


I am making good gains on this program, strength and weight but not that much size. Hopefully that will change with the creatine, and mass gainer I just added. I was neglecting legs until today.
-Also I work out 5-6 days a week. I usually use the weekends as rest days if I havent missed any days during the week, is this to much?

 

[OTG85]

where is your back workout?

 

[Phedder]

You're still missing arguably the most important group of muscles - BACK! Your leg day doesn't have any calves, so do back and Bis together and add another day for shoulders and calves. Back should consist of variations of pull ups/chin ups and rows mostly.

 

[brk_nemesis]

.....calories...calories...calories.

 

[Built]

.....calories...calories...calories.

FitDay - Free Weight Loss and Diet Journal

 

[MrRockstar]

yea I'll do seated calf raises and bb calf raises in the squat rack using a box. I'll also add a back workout. I've been eating like crazy.I'll try to eat more though. Thanks for the help.

 

[Built]

Are you gaining? How many calories are you getting in?

 

[fufu]

I started a dedicated goal about a month ago to be in the 180's by January and have went from 155 to 164 so far.

How long a time period is so far?

 

[Gazhole]

Is your goal for mass, or muscle?

 

[ScorpionKing]

Eat! Workout and Eat more. Food is the most anabolic compound on earth. Throw in 1500 a day of gainer as well. You will grow.

 

[MrRockstar]

How long a time period is so far?

I have been working at this goal for about a month now.

Is your goal for mass, or muscle?

Mostly for mass, I want to get my body weight up and bulk. I would like as much of it as possible to be muscle, but I understand that adding alot of weight in such a short time frame is going to meen alot of it will be fat.

Are you gaining? How many calories are you getting in?

In the last month I've gained 9 pounds, thats the low number with water weight its been as high as 166. I started at 155. heres a normal day for me


breakfast
shake with 2 oatmeal packs mixed in (130 each). somedays I go light and use 2 scoops protein for 500 calories.
somedays I start off with the mass gainer (750 cals with water) with the oatmeal mixed in for 1000 calories. I eat a fruitcup too which range from 50-90 calories.
breakfast 500-1000 calories

mid morning snack, pasta and an apple 630 (+ whatever the apple is

lunch
2 burgers and pasta 1390

dinner
chicken breast and a weight gainer shake- 880 (I ran out of milk so I've been mixing the weight gainer with water

so on an average day (if I use the mass gainer for breakfast) I get about 3900 cals with plenty of protein mixed in.
I also Take creatine, fish oil caps, and a multi.

 

[ectomorph141]

I noticed you have Legs and Calves. Thats still leg day. I would move shoulders to leg day and add back to your bi day. That will give you a perfect push pull setup for those 2 days. The 2nd option is what I do because I found working shoulders after chest tris is brutal. But this is different for each person. Just experiment and see what works for you. But you need a back day for sure. Another note, work your back before you work your bis. And if you want to gain some weight keep adding 500-1000 calories to your daily diet until you start gaining weight. I split mine into 6-7 meals a day. Much easier on my stomach but do what works for you. Just make sure you get the calories.

Day 1 - chest and tris

Day 2 - legs and shoulders

Day 3 - Bi's and Back

---------or----------

Day 1 - chest and tris

Day 2 - Bi's and Back

Day 3 - legs and shoulders

 

[MrRockstar]

Thanks for the adjustment, I'll definitely give that routine a run.

 

[MrRockstar]

Update! I weighed in today at 168! 12 lbs away!

 

[gtbmed]

Good to see you're making progress. How is your body composition and your strength?

 

[MrRockstar]

Its good, filling out, I've got a little bit of a belly from neglecting abs, but with fast weight gain will come some fat so I'm not worried about that at all. My strength is going up. I did chest and tris today without a spot and felt good about the weight I was putting up. clean form and a good push for all my sets. I did 175 for a set of 5 at the end of my flat bench sets with good form. my old max is either 200 or 205, so I'm creeping up on that in reps. Last week I got 185 for a set of 3 at the end of my sets and needed a spot to get 4. so I'm happy with 175 good form for 5, especially since the last set is supposed to be 4...... I want to get up to maxing 225 for now, then work my way to 250 from there.

Thanks for asking, and the feedback.

 

[ScorpionKing]

Its good, filling out, I've got a little bit of a belly from neglecting abs, but with fast weight gain will come some fat so I'm not worried about that at all. My strength is going up. I did chest and tris today without a spot and felt good about the weight I was putting up. clean form and a good push for all my sets. I did 175 for a set of 5 at the end of my flat bench sets with good form. my old max is either 200 or 205, so I'm creeping up on that in reps. Last week I got 185 for a set of 3 at the end of my sets and needed a spot to get 4. so I'm happy with 175 good form for 5, especially since the last set is supposed to be 4...... I want to get up to maxing 225 for now, then work my way to 250 from there.

Thanks for asking, and the feedback.

Looks like your on tract with your training. You improved your bench press.
I weighed out at 165 just little over a month ago and started eating like mad and pumping iron eod. I'm at 175 now and I like what I'm seeing as far as size goes. I got the belly thing starting to happen with me but thats OK for now. Plan on bulking 10 more weeks than I'll work on losing fat and cutting up. Like you I've been working on the bench pretty hard. Last night I reached my goal of benching 300..

Keep up the good work bro!

 

[brk_nemesis]

...another thing.... cold pressed olive oil.

 

[ectomorph141]

Update! I weighed in today at 168! 12 lbs away!

Awesome congrats on the gains!!

Its good, filling out, I've got a little bit of a belly from neglecting abs, but with fast weight gain will come some fat so I'm not worried about that at all. My strength is going up. I did chest and tris today without a spot and felt good about the weight I was putting up. clean form and a good push for all my sets. I did 175 for a set of 5 at the end of my flat bench sets with good form. my old max is either 200 or 205, so I'm creeping up on that in reps. Last week I got 185 for a set of 3 at the end of my sets and needed a spot to get 4. so I'm happy with 175 good form for 5, especially since the last set is supposed to be 4...... I want to get up to maxing 225 for now, then work my way to 250 from there.

Thanks for asking, and the feedback.

Yup you are right on track. Once you stop gaining weight, add another 500-1000 calories per day. And yes if you are bulking you will gain a little fat and start losing the look of your abs. Usually the lower abs start to disappear first as the fat increases. But dont be fooled, your abs are still there, they are just covered with some of your new bulk.

 

[assassin]

Good luck my friend

 

[MrRockstar]

weighed in last night at 170, 10 lbs to go

 

[ectomorph141]

Awesome!

 

[MrRockstar]

Thanks, what do you do for your back?

 

[ectomorph141]

Thanks, what do you do for your back?

On Back / Bicep day I start with pull ups using a doorway pull up bar. My hands are placed shoulder width apart and palms facing away. I do 4 full sets of these. Then I do either deadlifts, 1 arm bent over rows, or T-bar rows. When you lift to build your back, try to focus on the back muscles and not as much on the arms. Makes a big difference. I started my 2nd bulk about 6 months ago and I have already gained 4 inches on my chest / back.

 

[MrRockstar]

I'm at 173 now and benched a new max of 225 with pretty good form, thats up 20 lbs from my old max. deadlift and squat are shooting up too.

 

[MrRockstar]

I weighed in today at 176....and I'm using my old max for reps.

 

[Built]

Twelve pounds in four weeks - and your strength and stamina are also up! Nice work!

 

[ATyler]

I started a dedicated goal about a month ago to be in the 180's by January and have went from 155 to 164 so far.

Heres my routine.
I use the bigger faster stronger program 10,8,6,4 with increasing weight, unless listed otherwise.

day 1 chest and tris
flat bench
incline bench
decline bench
dips
tricep extensions
push ups till failure.

Day 2 legs and calves(this is newly added...today)
Squats
dead lifts (just leanred how to do them propperly..owwwe)
leg extensions
leg curls
(should I add lunges?)

Day 3 Bi's and shoulders
Shoulder press's
shrugs 3x25 with increasing weight
fly's (where you raise your arms to the front and then to the side) 3x10
curls
Curls with the Ez bar
hammer curls.
rope climb and pull ups


I am making good gains on this program, strength and weight but not that much size. Hopefully that will change with the creatine, and mass gainer I just added. I was neglecting legs until today.
-Also I work out 5-6 days a week. I usually use the weekends as rest days if I havent missed any days during the week, is this to much?

I wouldn't lift more then 5 days a week. BFS is a good program though thats what i used all through high school. Strength wise it was a great program but size wise from my experiance wasn't the greatest

 

[ectomorph141]

I weighed in today at 176....and I'm using my old max for reps.

Congrats on the progress. Watching your growth reminds me so much of my first bulk. Keep up the good work.