Working Mass Hero

[33sun33]

...is something to be...

Alright, hopefully I can stick to this new journal for more than a few weeks or months! I cant seem to delete my journals of the past, but perhaps this can be my permanent journal for awhile!

Very briefly:

Goals: right now it is to do a slow bulk - adding muscle with minimal fat gain. I dont have a specific weight gain or strength goal in mind. Come March or April, I will switch to a cutting routine.

Current Stats: 6"3; 210.5lbs; approx 13-14% bodyfat.

Diet/Supps: following a 6 meal plan based on various bulking diets sketched out on this site; supplements include two protein shakes a day (whey in the morning and/or PWO; casein at night); as well as creatine and various vitamins (multi, fish oils, glucosamine for my wrecked knees).

Bulk Gym PLan: Im following a basic Push/Pull full body workout, based on cowpimp's stickies with a few adjustments. The reps and sets generally will remain consistent, although here and there I may perform "shock" week of increased reps as needed. Its been hard for me to get motivated to do much core/ab work - given the core work that is intrinsic to the workout plan already. But I do want to strengthen my core/abs, so perhaps I should throw some sets in at the end of my workouts.

Push

Incline DB Press: 3x8-10
Back Squats: 3x8-10
BB Military Press(Standing): 3x8-10
Front Squats: 2x10
Tricep Accessory Work: 2x10

Pull

Weighted Pull Ups: 3x8-10
Sumo Deadlifts: 4x3-6
DB Rows: 3x8-10
Romanian Deads: 2x8-10
Bicep Accessory Work: 2x10

 

[33sun33]

Sundays Push Workout

Incline DB Presses

[50x8] 70x8; 70x9; 70x7

Squats

[135x8] 185x8; 185x9; 185x8

Military BB Press

95x8; 105x7; 105x6

Front Squats

95x8; 105x8

Tricep French Press

80x8

All in all pretty good WO. Had to leave the gym early to take care of my baby, so cut a couple of sets out at the end (triceps, core...)

 

[JerseyDevil]

Great journal title!

 

[33sun33]

Tuesday's Pull Workout

Thanks Jersey! Hopefully I can stick to this journal thing for once, and actually contribute to other peoples journals too!

I had a fairly good workout today, in the midst of the crazy snow storm that is hitting the east coast (expecting 15-30 inches of snow tomorrow, on top of the 6 inches today!!!). Was able to get to the gym, thanks to my trust subaru awd and snow tires!

Pull Ups

Bodyweight x 10 reps; +15lbs x 5 reps; +15lbs x 5 reps; Bodyweight x 10 reps. Overall pretty happy with this, though I had hoped I would have been able to get 8 reps in at 15lbs.

Sumo Deadlifts

[135x8] 225x6; 275x5; 300x3; 300x2. Again, happy with these lifts! 300 was no joke, and definitely was difficult. That said, it wasnt sooo difficult that I ever felt that my form would suffer, or that I would lose control of the bar.

DB Rows

80lbs x10; 85x8; 85x8. Pretty good here. I love DB rows- the only things I hate are my weak grip, and the horrible calluses it gives my hands (which my wife hates...)

DB Bicep Curls

35x10; 45x8

Didnt get around to doing my regular 2 sets of Romanian deadlifts at hte end, or any core work - largely because I knew I would have a bunch of shoveling to do once I got home! Tomorrow I look forward to shoveling my house and car out of anywhere from 1-2 feet of more snow. awesome.

 

[davegmb]

Love the journal title, nice lennon reference!

How do you find sumo squats, im switching to these next week as im fairly tall around 6'3" like you but not as heavy so hoping will be easier on the back?

 

[33sun33]

Dave, I absolutely LOVE sumo deadlifts. You should definitely give them a try. I used to do regular/standard deadlifts, and found them challenging to perform with proper form. I think my height had something to do with it, as the movement just felt unnatural and placed a lot of strain on my lower back (I actually tweaked my back doing regular deads, and had to go to the chiropractor for a couple weeks!!!).

It might not be completely due to my height- Ill admit that Im not as flexible as perhaps I should be (Im working on that!).

In any event, Sumo deads feel like a much more natural and fluid movement to me, and I can perform them with perfect form and confidence. Starting out, I did scrape the hell out of my shins with every pull (dragging the bar across my shins to ensure form). That happens less now that Im more flexible (and confident), but I still wear tall socks and neoprene sleeves over my shins/calves to keep my shins from getting bloody!

As much as I love Sumos, I will probably go back to regular deads sometime in the future just to mix things up.

 

[JerseyDevil]

Thanks Jersey! Hopefully I can stick to this journal thing for once, and actually contribute to other peoples journals too!

I had a fairly good workout today, in the midst of the crazy snow storm that is hitting the east coast (expecting 15-30 inches of snow tomorrow, on top of the 6 inches today!!!). Was able to get to the gym, thanks to my trust subaru awd and snow tires!

Pull Ups

Bodyweight x 10 reps; +15lbs x 5 reps; +15lbs x 5 reps; Bodyweight x 10 reps. Overall pretty happy with this, though I had hoped I would have been able to get 8 reps in at 15lbs.

Sumo Deadlifts

[135x8] 225x6; 275x5; 300x3; 300x2. Again, happy with these lifts! 300 was no joke, and definitely was difficult. That said, it wasnt sooo difficult that I ever felt that my form would suffer, or that I would lose control of the bar.

DB Rows

80lbs x10; 85x8; 85x8. Pretty good here. I love DB rows- the only things I hate are my weak grip, and the horrible calluses it gives my hands (which my wife hates...)

DB Bicep Curls

35x10; 45x8

Didnt get around to doing my regular 2 sets of Romanian deadlifts at hte end, or any core work - largely because I knew I would have a bunch of shoveling to do once I got home! Tomorrow I look forward to shoveling my house and car out of anywhere from 1-2 feet of more snow. awesome.

Good work! We are not getting the snow you are getting, but still alot! Yeah, shoveling snow is going to give you all the workout you need for biceps, spinal erectors, traps, rhomboids, lats, hamstrings, etc, etc,

 

[davegmb]

Couldnt resist

YouTube Video

 

[naturaltan]

A push/pull routine like this is done skipping a day inbetween and continuing on like that?

I do a similar routine but run on the off weight days.

 

[33sun33]

Im trying to limit cardio as much as possible right now, since Im doing a slow bulk (and hope to take in more calories than I expend!). I still do a short warmup on the bike before each gym session however (for my bad knees, not so much for cardio).

When I switch to a cut (probably following the UD2 diet in March or April if Im lean enough), I will likely only lift twice a week, and spend my off days playing basketball for the hell of it (though I understand any fat loss will be mostly tied to my diet).

 

[33sun33]

Saturday's Push Workout

Solid workout today- squats felt great, but didnt "feel" any progress in my incline press. My WO came a day late due to a work conference, but heh.

Incline DB Press

[50x6] 70x10; 70x9; 70x7

Squats

[135x6] 185x10; 185x9; 185x9

Standing BB Military Press

95x10; 105x7; 95x8

Front Squats

95x10; 95x10

French Press

70x10; 70x10

planks - 1 min

 

[JerseyDevil]

You might try alternating the DB inclines with BB inclines. DBs are great for the stabilizers, but for me anyway, the BB is better for increasing mass and strength.

Good military's especially since you preexhausted with the DB inclines

 

[33sun33]

Monday's Pull Workout

Very good idea Jersey!

Sometimes I fall too in love with a particular movement, and stick to it despite the need for a change. In my case, I admit that I am an Incline DB addict!!! Every once and awhile I may switch up to Flat DBs, but probably havent done a BB incline for a year at least!

Next push workout, Im switching to the BB incline bench. Very grand idea.

I had an average Pull workout today. I pretty much stayed the same with all of my numbers . Pullups actually felt pretty great, but Im having difficulty keeping control of the added weight as I go up and down. I cant seem to hold the heavier medicine balls between my knees past 5 reps, and I suppose I havent learned how to keep plates dangling from a weight belt from swinging wildly as I go up and down. This is affecting how many continuous reps I can get in! Ill keep working at it though.

Weighted Pull Ups

BWx10; +10lbx x8; +15lbs x 8; +15lbsx 5 (lost ball after this rep)/ finished with BWx5 during same set.

Sumo Deads

[135x8] 225x6; 275x4; 295x2; 225x8

DB Rows

80x10; 85lbs x8; 85lbs x8

Preacher Iso DB Curls

25lbsx10; 30lbsx10; 30lbsx8

planks - 1.5min

 

[JerseyDevil]

Looking good! Since the deadlift is your big compound movement of the day, I would do those first.

Wish I could add weight on pull ups!

 

[33sun33]

Wednesday's Half WO

Well, yesterdays workout pretty much sucked. I have the luxury of working out in the late mornings or early afternoons on most days, but yesterday couldnt make it to the gym until 415pm. I thought the end-of-work rush wouldnt start until 5pm, but boy was I wrong! The place was freakin packed! I was able to grab an incline bench, as well as get access to dumbbells, but the only two squat racks each had like 4-5 college kids spending an hour on them showing off to the ladies! Very frustrating! I eventually gave up trying to access the squat racks, and as a result only got half a workout in....

Incline BB Press

135x10; 155x8; 165x7; 135x10

Very humbling on this exercise. I havent done BB bench pressing for a long time, and it showed. The incline BB was surprisingly difficult, given that Ive gotten accustomed to pressing 70-75lb DBs for 8-10 reps on the incline.

BB Military Press

95x10; 105x8; 105x8; 95x10

Tricep Pushdowns

 

[ihateschoolmt]

I like the low volume.What weight are you trying to get to?

 

[33sun33]

Saturdays Pull Workout

@ Ihateschool- I dont have a specific weight goal in mind; but since IM about 210lbs right now, I want to keep bulking until Im around 215/220lbs before maintaining (or a cut prior to summer). My body tends to tire out and become more prone to injuries if I keep a high volume, althouhg I will throw in a high rep/high volume here and there to keep things interesting.

Todays workout was pretty solid all around. Very good energy throughout! Stil lhavent mastered using the weight belt thing during pullups though.

Pullups

bwx8; +10lb x8; +10lbs x8; +15x8

Sumo Deads

135x5; 225x5; 275x3; 305x2; 305x2; 275x5

DB Rows

80x10; 85x8; 90x8; 95x5

Romanian Deads

225x8; 225x8

Bicep Curls

35x10; 40x10

Planks

2.5 mins

Very solid all around, which may be owing to an improved diet (ie, more food!) the last few days. IM one of those folks that have a hard time eating more than maintenance. This really sucks during bulking, but of course tends to be awesome-ish on a cut or simple maintenance.

 

[JerseyDevil]

Incline BB Press

135x10; 155x8; 165x7; 135x10

Nothing wrong with these numbers, especially since you just started doing BB inclines again. Takes getting used to again.

 

[ihateschoolmt]

Romanian deads are great I need to do those sometime.

 

[davegmb]

I tried the sum deads and they appeared to really suit my body type Although i did do RDL's after them like you did and my lower back hated me for the rest of the week, not sure ill do that again, maybe Good mornings instead of RDL's next time, they seem to be easier on the lower back for me, you ever do these i think they are great for the hammies?

 

[33sun33]

Dave, good to hear about the Sumos! I really love that movement, it just feels much more natural and fluid for my long and lanky body than regular deads.

I dont think Romanian deads are necessary post sumo or regular deads, but I find that they help target my hamstring muscles. I usually dont feel it as much in my lower back. I typically only do a couple of sets, at a light-ish weight.

 

[33sun33]

Mondays Push Workout

Had a low energy workout today for whatever reason. My diet has been pretty solid, so perhaps today was just a fluke. My lifts werent horrible (except for flat BB bench), but I just didnt have that extra gear today. I dont "think" that Im close to overtraining yet, but I do plan to a week break fairly soon (March). And after going cold turkey off of my favorite incline DB press exercise, Ive decided to go back to the traditional flat BB bench for awhile. I stopped doing the BB bench a long time ago (to me), when it aggravated a shoulder issue I have (AC joint). But I figure Ill try it again and keep my fingers crossed. ONce i move to lower rep/heavier weights during my next lifting program (perhaps in March or so), Ill switch to DB flat bench (since I dont have anyone to spot me at the gym).

Flat BB Bench: 4x8-10

135x10; 165x8; 165x8; 135x10. As with the incline BB press, these were a lot more difficult than I imagined! GRanted, I havent done a barbell bench press for 2 years, but I hoped that my DB press strength would more immediately translate. I was hoping to crank out 8-10 reps at 185, but oh well.

Back Squats: 4x8-10

[135x6 warmup] 185x8; 185x8; 185x8; 185x8. Had been planning on increasing the weight to 205 for 8 reps, but didnt feel quite ready. I might move up the weight next push session. Since Im in a higher rep range period (for me), I dont want to pick a weight that I cant easily get 8-10 reps.

Standing Military Barbell Shoulder Press: 4x8-10

95x10; 105x8; 105x7; 95x8. Eh... pretty decent. Again, hoping to move up to 105 for a consistent 8 reps for more than one set. Didnt happen today.


Tricep Cable Kick backs: 2x10

20x10; 25x10. Little steamed. Once again, the only dip station in the gym was taken by three dudes. I had hoped to integrate dips into my regime here. I used to love weighted dips, but then I had a shoulder injury (see above), and stopped both dips and barbell pressing. Im going to try to integrate both moves back into my rep and hope for the best.

Machine Flyes: 3x10

225x10; 250x8; 225x10. See above. I had planned on dips taking the place of both isolation tricep moves, and machine flyes. My fault for going to the gym when it was busy.

Weighted Machine Ab Crunches

170x15; 190x8; 170x12. This was a throw in at the last second. I a big believer in the diet makes abs mantra; plus my core gets a ton of work from squats, deads and standing presses. That said, I thought Id throw this in for kicks and giggles.

 

[33sun33]

Wednesdays Pull WO

Hey y'all,

Had a solid workout today.

Pull Ups

BWx10; +15lbs x7; +15lbx7; BWx10

Sumo Deads

225x5; 275x4; 275x4; 275x4

DB Rows

85x10; 90x8; 90x8

DB Curls

45x7; 45x7; 35x10

 

[ihateschoolmt]

Nice deads

 

[33sun33]

Saturdays Push Workout

Had a good workout today! Very happy with my squats, although my military press remained stagnant. Also progressing slowly on my new BB bench press movement, byt perhaps I need to lower my expectations.

BB Bench Press

135x10; 165x8; 165x8; 165x6

Back Squats

[135x6 warmup] 185x10; 205x8; 205x8; 205x5. Pretty happy to bump it up to 205 for 8-10 reps! Next time around I will use 205 as my starting point for the working sets. Hopefully I will be able to bang out 8-10 reps for 3 straight sets.

BB Standing Military Press

95x10; 105x8; 105x7

Dips

BWx10; BWx10. First time doing dips in like 2 years (stopped after a minor shoulder injury). Felt pretty good, but I kept it light and easy since my stabilizing muscles probably need to catch up/get used to the movement again. I

 

[33sun33]

addendum to Sat. Push Workout

Ooops, I forgot to add that I also threw in two sets of Front Squats, essentially supersetting with the military press. I really focused on keeping my movement pure, and getting good depth on these:

Front Squats

95x10; 105x8

 

[ihateschoolmt]

If you super set them with military press you should have tried some overhead squats, those are a treat.

 

[JerseyDevil]

Nice push day.

I like dips too, but be careful with them. I think they are what messed up my shoulder after doing weighted dips for a few weeks. I found out later several here also have incurred shoulder injuries doing dips. Might be better to do close grip benches or pushups with your hands spaced close together

 

[33sun33]

Yeah, you are probably right Jersey. I actually injured my shoulder about two years ago doing dips and barbell bench presses, and so I know the risk exists. I just love the movement so much I hoped to bring it back to my routine! But I am probably playing with fire here, so perhaps I should drop it for good and revert to the CG press, french press, etc... (which have never given me any issues).

 

[33sun33]

Monday's Pull Workout

Solid workout - not great energy, but average; no major improvements, but stayed steady.

Pull Ups

BWx10; +10lbs x8; +10lbs x8; +15lbs x6. Fairly decent. Just had no energy for these for some reason.

Sumo Deads

225x7; 275x5; 305x3; 305x2. Again, decent. I am considering adding a 5th working set, since I dont like to do high reps on deads (too much chance of losing focus and getting injured, at least for me).

DB Rows

85x10; 90x8; 90x8; 70x12. Struggle to get through this, although the 70lbs rep range set at the end felt like a feather.

Romanian Deads

225x8; 225x8. I try to do a couple sets at the end of my workout, since I feel they work my hamstring muscles more than the Sumos. But I always keep the weight light, and go for higher reps here.

DB Curls

40x10; 40x10

Sometime soon I need to switch up my rep ranges for a week or two, just to mix things up. Ive been going for 8-10 reps for about 2 months now.