Striving for Elusive Lean Gains (LG Mass)

[MorteSubite]

A few random comments tonight.

Noticed that I am losing some body fat around the midsection.

Going out tonight to get some Saucony Grid Aura TR6 trail running shoes (I've got the TR5s right now and love them). Trail running shoes have pretty good arch support and cushioning, which should help.

If I get some more cash in the next few weeks I might get myself a pair of real basketball shoes for when I play (I've always played in running shoes in the past).

Figured out that the Chicken Whopper without mayo is actually a healthy thing to eat (except for the almost 1300mg of sodium...) on campus (there's a burger king right next to the building I have all my classes in).

 

[MorteSubite]

Workout today:

-Pec Deck Flyers - 80 (3x8)
-Bench - 115 (3x6)
-Dips - 3x6
-Military Press - 75 (3x6)
-CG Bench - 75x6-1 set, 85x6-2 sets
-Tricep Pushdown - 110x8-1 set, 115x8-2 sets

Felt much more stable on the free weight exercises today. The gym staff were enforcing the 'you must have a spotter for every set even if you know you can do it' rule today, so I had snag people left and right to finish my sets

Started off light on Close Grip Bench and went up a bit since the first set didn't feel like much. Should be able to get up to 95 next week.

Dips felt good since I made sure to keep my shoulder blades pinched together (thanks PreMier!).

For Military Press, I've been doing them in front of my head, however, I've seen a few people do them behind the head. Any comments on benefits for these different approaches?

Weight is hovering around 167 now, so it seems that I dropped a pound.

Almost out of LG Mass. I have a day or two left (at my dosage of 2 servings/day). Quite frankly, it is very expensive (even at DPS' prices) for my budget. I'm not sure if after only one container I should have seen much positive effects, but I haven't found a heck of a lot to write home about as of yet. I'll probably buy another container to stick out for about a month total to see the results after that.

 

[Egoatdoor]

For Military Press, I've been doing them in front of my head, however, I've seen a few people do them behind the head. Any comments on benefits for these different approaches?

The front presses work almost exclusively the front delts. Behind the head does recruit some of the side delts also, so everything else being the same should improve your overall shoulder width. One problem with behind the neck presses are it does put more stress on the rotator cuff. I injured my cuff 3 1/2 years ago ( doing something else, not these presses) and thus can no longer do behind the necks shoulder presses or pulldowns behind the neck.

Almost out of LG Mass. I have a day or two left (at my dosage of 2 servings/day). Quite frankly, it is very expensive (even at DPS' prices) for my budget. I'm not sure if after only one container I should have seen much positive effects, but I haven't found a heck of a lot to write home about as of yet. I'll probably buy another container to stick out for about a month total to see the results after that.

Good idea. I usually find it takes a month minimum to see the affects( or the lack of affects) of any supplement or diet change.

 

[MorteSubite]

Ordered 2 more tubs of LG Mass from DPS Should give me a 6 week period total at 2 servings/day.

Workout:

Chinnups - 6,6,5
Lat Pulldowns - 130 3x6
Preacher Curls - 50 3x6
DB Rows - 45 3x6

Did not take LG since Sunday since I ran out. Should get the shipment from DPS around Thurs. I feel no different from when I have been on it.

Workout felt great. I think Chins are best at the beginning of the workout for me. Had a lot of strength throughout the exercises.

Feet are recovering very well, I think the 1 month recovery schedule should be spot on.

@MonStar - Thanks man! I need all that I can get

@Egoatdoor - I may try the back presses in the future but I think I'll stick with the front presses for now. Thanks for the explanation and sorry to hear about that injury.

 

[MorteSubite]

I used the wrong weight for the EZ curl bars. They are 25lbs, not 15, so for a current adjustment of previous curl weights from what is written in the journal, an addition of 10lbs is necessary.

Got the 2 tubs of LG Mass in. Going to start taking them today.

Workout:

Bench: 115, 7,7,6 (missed the last rep)
Military Press: 75 7,6,5 (disappointed with my endurance on this)
Pec Deck Flyers: 100 3x7
CG Bench: 90 3x6
Tricep Pushdown: 110 3x7 (was stupid and forgot what weight I was doing in the last workout for this )

Feet are slowly getting better. I had about 30 minutes of intense cardio before my workout so that may have affected my energy level (couple friends were at the gym and I got suckered into playing a bball game ).

 

[Robboe]

Did you notice any inreased recovery from the LG, or any really good workouts from it?

My workouts are pretty intense anyway, but i'm quite sure it has helped me with my workouts and with recovery. I train more frequently than most people also (6 day rotation instead of the typical 7).

As far as the lean gains go, i've put on 1.5lbs this week and all i've done with my calories is add 10g carbs a day. I'm still in my calorie range for dieting and i'm still doing my cardio here and there. I refuse to attribute it completely to the LG mass though.

 

[MorteSubite]

I have put on 2lbs (170 now). Mirror inspection leads me to believe most is lean (yeah yeah, stupid method, but I don't feel bloated or have any bigger a gut which is where I usually gain fat first).

As far as recovery goes, I think it does help a small amount there. As far as overall energy in workouts, there is a noticeable, but small difference overall, that I have noticed once I came off for these few days.

I agree with you that it is very difficult to attribute things directly to LG Mass due to so many other extenuating factors.

 

[MorteSubite]

Workout:

Chinnups: 3x6
Lat Pulldowns: 130x3x7
Dips: 3x6
Preacher Curl: 65x3x6
Wrist Curl: 45x3x10
DB Row: 45x3x7

Back on LG Mass.

Felt very good today. Saw a guy I worked with early last year in the gym. About 18" arms, but his legs were damn small. Kind of typifies how everyone just wants to work out their upperbody...

I'm going to try adding light squats next week. I think my feet are good enough for it.

 

[MorteSubite]

I'm changing my workout structure around to what I think will be more beneficial with Chest and Bis worked the first day and Back/Shoulders and Tris worked the second. Today was the first day of that new structure.

Bench: 120x2x6, felt good, went up to 125 for final set. 125x6 felt good. I think I can do 130 or perhaps 135 next week. We'll see how it goes!

Pec Deck Flyers: 110 6,6,5 Left arm felt very fatigued, going to stick with the same weight next week to get it down.

Preacher Curl: 70x3x6 - felt very good, should get to 75 next week no problem.

Wrist Curl: 55x3x10

DB Rows: 45x3x8

Ab Pulldown: 115x3x8
Added weighted exercise for abs. (using ropes on the cable crossover machine, position starts at kneeling with head up and bring arms and rope down to the ground)

Squats (to parallel): 135 8,8,4
Started Squats. Going light to get form down and due to the fact that I busted my hip this week (sore but getting better).
Hip started hurting at the 4th rep of the last set, I would rather not risk further injury/

I'm happy with how things have been progressing thus far. Next week I may try changing over to BB Rows since I'll be at a power rack anyway. Dead lifts will be coming too, once I feel my legs are good

 

[Robboe]

Barbell rows are the dogs bollocks.

 

[MorteSubite]

Barbell rows are the dogs bollocks.

Haha, doesn't sound like much fun. Would you recommend sticking with db rows?

 

[MorteSubite]

I finally got some measuring tape (cloth) to get some measurements. Not sure what all the standard ones are, but I took what I thought were logical.

Cold, nonflexed.

Chest: 37"
Biceps: 13.75" Right, 13.5" Left
Forearms: 12"
Waist: 32"
Thigh: 23"
Calf: 14.25"

Weight: back to where it was... 168

 

[Robboe]

Haha, doesn't sound like much fun. Would you recommend sticking with db rows?

"The Dogs Bollocks" = awesome.

 

[MorteSubite]

haha, I need to get more familiar with your terminology

I'll try them out. Around 75 to start with or so should be ok, I would think?

 

[Robboe]

It's not really "my" terminology as it is more southern terminology - namely cockney. I'm about 400 miles north of London, but i think it sounds canny cool regardless.

 

[MorteSubite]

Workout:

Second day of the new split.

Chins: 7,7,4
Military Press: 90 3x6
Lat Pulldowns: 140 3x7
CG Bench: 105 3x6
Dips: 3x7

Exercise specific notes:

Just for clarification, CG Bench is done at shoulder width. I'd guess that's the optimum width? Any comments appreciated on that.

Absolutely died on the last chins set... next week I'm going to do all chin sets to failure so the numbers should bounce around even more

Dips felt good except for a rather intense pain in the heel of my hands from the grips (hard plastic). Maybe I should get gloves for dips to cushion that?

I decided to remove tricep pushdowns. I think I am doing enough with them in this workout. Opinions?

Overall notes:

I'm very happy with how things have been progressing in terms of adding weight. I feel like I can increase weights at a very fast rate now for the free weight exercises.

I finished all the free weight exercises with a lot of confidence. Hard to explain but I'm finally feeling comfortable with the routine and the exercises. Progression should be significantly faster from here on out

Other info:

Played 2 games of 21 for basketball last night. Legs are feeling quite good especially with a new pair of basketball shoes that I got

 

[MorteSubite]

It's not really "my" terminology as it is more southern terminology - namely cockney. I'm about 400 miles north of London, but i think it sounds canny cool regardless.

Good stuff, I learn new things every day. I don't know a heck of a lot about England today (except for politics).

 

[MorteSubite]

Workout today was a mixed bag. I think part of resulted from doing landscaping work all day yesterday.

Bench: 135 5,3

Decided 135 was too much then. Waited 3 minutes before switching down to 130.

130 6,5,3

Preacher Curl: Messed up and did 70 for 6 reps before realizing I was doing the wrong weight. Then adjusted.

75 6,6,4

Wrist Curl: 65x3x8
Ab Pulldown: 125x3x8
Barbell Rows: 85x3x8
Pec Deck Flyers: 100x3x8

Going to try to keep increasing about 5lbs per week on exercises or increasing reps, depending on what is more prudent. Should have a separate leg day at the end of the week if I feel good.

I've increased the LG dose to 3 per day.

 

[Robboe]

How long have you been using the LG now?

 

[Rocco32]

Workout:


Just for clarification, CG Bench is done at shoulder width. I'd guess that's the optimum width? Any comments appreciated on that.

That's fine. Right about where I do it. The point is to keep your elbows in and bring the bar more to your midsection for the Tri's.

Looking good in here, where in VA are you from BTW?

 

[Robboe]

I always bench to the nipples regardless of the movement.

 

[Rocco32]

I always bench to the nipples regardless of the movement.

How can you do CG Bench correctly and bench to nipples? That puts your arms and shoulders in an ackward unnatural position.

 

[MorteSubite]

How long have you been using the LG now?

Since March 7th, however, I had a period of about 1 week where I came off of it due to poor planning on how much was left. I'll be finishing up my 2nd jug tomorrow. Thankfully I have a third waiting in the fridge

 

[MorteSubite]

That's fine. Right about where I do it. The point is to keep your elbows in and bring the bar more to your midsection for the Tri's.

Looking good in here, where in VA are you from BTW?

Edit: Form was not correct previously... Corrected now

I'm in Blacksburg (Virginia Tech) currently. I'm going to be moving to the Arlington area in about 3 months for my job upon graduation; hunting for an apartment right now.

 

[MorteSubite]

Workout:

Chins: 7,6,5
Military Press: 95 6,5,3
Lat Pulldowns: 150 6,6,5
CG Bench: 95 3x6
note: previously i had not been using proper form. My elbows were out and I was bench to the chest. Now elbows are in and benching right under the nipples. Definitely much more difficult.
Dips: 6,6,5

Felt pretty crappy today. Arms and shoulders were sore last night. I guess I should have postponed the workout for a day or something but I kept on anyway to keep the schedule.

 

[Robboe]

How can you do CG Bench correctly and bench to nipples? That puts your arms and shoulders in an ackward unnatural position.

Ok, i just did the movement now and yeah, CGBP is slightly below the nipples, but that's only if i use an EZ bar. if i dod CG on the smith it's pretty much nipple level and it's not painful or awkward to do.

 

[Robboe]

Since March 7th, however, I had a period of about 1 week where I came off of it due to poor planning on how much was left. I'll be finishing up my 2nd jug tomorrow. Thankfully I have a third waiting in the fridge

Sweet.

I don't miss the gas at all, but i sure as hell want some more. Even dosing around workouts would suit me nicely.

 

[MorteSubite]

Workout:

Bench: 130 6,4,4
Preacher Curl: 75 7,7,4
Wrist Curl: 70x3x6
Ab Pulldown: 130x3x7
Barbell Rows: 95x3x8
Pec Deck Flyers: 110x3x6

Legs:
Low weight in order to become familiar with exercise and form.

Squats: 135x2x8, 185x1x4
SLDLs: 95x2x10

Notes:

Very disappointed with my bench again. It seems like I've lost significant stability on all reps. I'm going to stick with the same weight or go down 5lbs and see how it is next week.

The upper back area where I rest the bar is quite sore now. I need to do some more lower back exercises since those felt a bit too sore during the SLDLs. Probably weighted roman curls next week.

Overall, my legs are feeling very good overall during these exercise. On a daily basis, however, I still have noticeable soreness in my shins which I am workin to get rid of. Thankfully I didn't feel any of that during the exercises and haven't felt any pain since then.

Weight Progress:

I believe that my home scale is busted. The scale and the scale at the gym (very expensive digital one) used to be within 1lb of each other.

Now, I weighed myself at the gym after my workout at 174.6 and came home and weighed myself 10 minutes later (without drinking anything / or going to the bathroom) when I got home and got 170.4.

I believe that the gym scale is correct. If that is so, then progress is quite good.

LG:

Gas is an unpredictable beast. Sometimes it's bad, sometimse it's not a big deal. Can't predict it.

Workout Strategy:

I've had several exercises where I can count on scaling up weight and reps week on week like Preacher Curls and Lat Pulldowns as an example. Some are just staying constant without much progress though...Dips have been very slow in increasing reps, Chins the same way, and Military Press and Bench have been rough lately.

Due to this, I have been thinking of trying out GoPro's P/RR/S system for about 6 weeks and evaluating the results. Any comments?

 

[MorteSubite]

Nutrition/Diet Update: Water consumption has decreased for me over the past 6 weeks. I just haven't been concentrating on drinking much water overall. I had been drinking about 1-2 gallons per day previously.

Gains have slowed also. To experiment, I am going to increase my water intake to about 1-2 gallons per day once again and see how it affects my gains. I think it will be interesting to track how this goes

 

[Robboe]

Knock your calories up a bit. Just 100-200 and see what happens.

And yeah, got for the Gopro routine and give it a shot.