Bauber's Training Log

Training Training Logs
1

Starting a log here to keep records and for those who wish to see typical workouts I routinely do.

Monday - Chest

Flat bench
20 reps - 135
20 reps - 225
20 reps - 315
20 reps - 365
10 reps - 405

Incline Bench
20 reps - 135
20 reps - 185
20 reps - 225
20 reps - 275
20 reps - 315

Decline Bench
20 reps - 135
20 reps - 225
20 reps - 315
20 reps - 315
15 reps - 365

Hammer Machine for lower chest
20 reps - 5 sets starting with 1 plate and ending with 5 plates

Pec dec
30 reps - 180 for 4 sets

I rotate these lifts week to week and only use barbell every other week. I often rotate in dumbbells and days of nothing by flys for chest for the week.

MEALS

Meal 1
2 whole eggs, 16 egg whites, 2 cups of oatmeal

Meal 2
4 scoops carnivore and 1.5 scoops of glycomaze

Meal 3
4 large chicken breasts, 1.5 cups of brown rice

Meal 4
Large steak, 2 sweet potatoes

Meal 5 (pre-workout)
4 scoops of carnivore, 2 scoops of glycomaze

Meal 6 (after workout)
2 scoops of carnivore, 2 scoops of casein, 1.5 scoops of glycomaze

Meal 7
5 tilapia filets, green beans, salad

Meal 8 (right before bed)
1 scoop of carnivore, 2 scoops of casein

Mass Program for Someone Who is Already Strong
Bulking How Its Done
25 years old, 5'11, 315 lbs.
2

Wow. You must have like a 550 raw bench. What do you weigh?

That is a gargantuan quantity of food you’re consuming as well. (psst… you should probably not put the brand of protein you use unless it’s Biotest.)

3

in

4

Holy shit. Count me in.

5

[quote]csulli wrote:
Wow. You must have like a 550 raw bench. What do you weigh?

That is a gargantuan quantity of food you’re consuming as well. (psst… you should probably not put the brand of protein you use unless it’s Biotest.)[/quote]

I weighed around 310-315ish. I have moved over the last 2 years to keeping my reps higher. As far as a max bench I have no idea as I don’t train that way. Lol got ya.

Sorry for the delay on posts. I will get them up as I write down every workout and meals for the day in a handwritten log.

Tuesday - May 14, 2013

LEGS

Legs are probably my favorite day once I get started and warmed up

Extensions - single leg alternating
90 - 25 reps each leg
110 - 25 reps each leg
130 - 25 reps each leg
150 - 25 reps each leg

Hack squat
1 plate (each side) - 25 reps
2 plates - 25 reps
4 plates - 25 reps
5 plates - 25 reps
5 plates - 25 reps

Leg press (normal foot placement)
8 plates (each side) - 20 reps
10 plates - 20 reps
11 plates - 20 reps
12 plates - 20 reps
14 plates - 15 reps

Leg press (wide toe pointed out stance like Kai Greene usual squats)
8 plates - 20 reps
10 plates - 20 reps
10 plates - 20 reps
12 plates - 20 reps

Walking dumbbell lunges
35 lbs dumbbells - 15 reps each leg
45 - 15 reps each leg
55 - 15 reps each leg
55 - 15 reps each leg

Front Squats
135 - 20 reps
185 - 20 reps
225 - 20 reps
315 - 20 reps
365 - 20 reps

And I usually finish off with some more extension double leg just to completely fill them with blood if any is lacking. I have really gotten to where reps on legs make me grow and progress more so than weight.

Meals
1 - 2 patties of turkey sausage, 18 egg whites, 2 cups of oatmeal
2 - shake
3 - 5 chicken breasts grilled, 2 cups of brown rice
4 - 12 ounces of lean ground beef, broccoli (Eat as much as I feel like)
5 - shake (before workout)
6 - shale (after workout)
7 - 5 tilapia filets, salad, green beans
8 - 10 egg whites, 2 sweet potatoes, 2 scoops of casein (I was kinda hungry as I went to bed later than usual)

6

Wensdsay Shoulders

Standing side laterals
25 DB - 20 reps
35 DB - 20 reps
45 DB - 20 reps
55 DB - 20 reps
55 DB - 20 reps

Standing front laterals
Same dumbbells as above for 20 reps each set I superset these back and forth to warm up

Barbell shrugs
135 - 20 reps
225 - 20 reps
315 - 20 reps
405 - 20 reps
495 - 20 reps
585 - 20 reps

Behind the back shrugs
225 - 20 reps
315 - 20 reps
405 - 20 reps
495 - 20 reps
495 - 20 reps

Overhead smith press
2 plates (each side) - 20 reps
3 plates - 20 reps
3 plates + 25 - 20 reps
4 plates - 20 reps
4 plates + 25 - 15 reps (getting tired lol)

Pec dec backwards working rear delts
145 - 25 reps
165 - 25 reps
185 - 25 reps
215 - 20 reps
235 - 20 reps

Bent over cable side laterals (I keep these light and high rep)
20 - 30 reps
30 - 30 reps
35 - 30 reps

DONE - shoulders on fire

7

Will be following this.

Mind giving us your training history? How your training/diet has changed through the years.

Also curious, why such high reps? Just feel that leads to the best growth for you? Injury prevention?

Awesome work though, obviously one of the biggest guys on the site, and you’ve competed, so you have walked the walk as well. Glad you’re logging.

8

[quote]Spidey22 wrote:
Will be following this.

Mind giving us your training history? How your training/diet has changed through the years.

Also curious, why such high reps? Just feel that leads to the best growth for you? Injury prevention?

Awesome work though, obviously one of the biggest guys on the site, and you’ve competed, so you have walked the walk as well. Glad you’re logging. [/quote]

First I would like to say thank you. The positive reinforcement I have gotten here is amazing.

As far as my training history goes, I played a few years of college football and have always been a fan of lifting and pushing my body. My training has gradually moved from more strength/ powerlifting focus to more bodybuilding. Mainly focusing on sculpting and muscle quality/ density. And of course more size, always! My diet has gone from not very detailed or strict to very strict and regimented. I eat pretty clean year round because if I don’t I blow up badly. Fat, water, muscle - I gain it all easily, so I have to be on top of my diet.

I have moved to high reps for multiple reasons.

  1. I still grow and get stronger
  2. Less chance of injury
  3. I can really push some heavy weight for me and when I push it to hard I start getting bad tendonitis. Found this out the hard way
  4. The higher reps with still relatively heavy weight has and is giving me better muscle shape, density, and overall look. Just in the last 2 years have I really started to focus on every rep and the muscle I am trying to train to get maximum contraction of that particular muscle.
  5. It helps to keep my fatass not so fat! :wink:

Thursday - Back

Pulldowns Cable
140 - 20
160 - 20
180 - 20
200 - 20
230 - 20

T-bar rows
2 plates - 20
3 plates - 20
5 plates - 20
6 plates - 20
6 plates - 20

Deadlifts
225 - 20
315 - 20
405 - 15
495 - 15
585 - 9

Bent Over Rows
135 - 20
185 - 20
225 - 20
315 - 20
365 - 20

Single Arm pulldowns - Cable (This is an exercise I have not seen many do ever and it is amazing)
50 - 20
60 - 20
60 - 20
70 - 20
80 - 15

DONE - Lats cramping severely (feels like I have wings - baby wings)

9

Friday Bi’s and Tri’s

I have had some issues with my left bicep tendon that attaches into the shoulder. Been to the ortho and had an MRI. He basically said it was severe tendonitis. With that being said, I have been babying it a bit when hitting biceps to get the tendonitis to get the fuck out!

Seated Curls
25 - 20 reps
35 - 20 reps
45 - 20 reps
55 - 20 reps
70 - 20 reps

Preacher curls ( I find most try to do this far to heavy. With the 40 pound dumbbell I am giving it just about all I have on the last set. I keep this strict and slow with focus on contraction of the peak.)
20 - 20 reps
25 - 20 reps
30 - 20 reps
35 - 20 reps
40 - 20 reps

Wide Grip Cable Curls - For filling out the outer bicep
65 - 20 reps
80 - 20 reps
110 - 20 reps
130 - 20 reps
160 - 20 reps

Standing Hammer Curls
40 - 20 reps
45 - 20 reps
50 - 20 reps
60 - 20 reps
65 - 20 reps

Triceps

Cable Pushdowns (I bring pins and put 45 lbs plates on either side to increase the weight)
210 - 20 reps
230 - 20 reps
250 - 20 reps
270 - 20 reps
270 - 20 reps

Close Grip Bench
135 - 20 reps
225 - 20 reps
275 - 20 reps
315 - 15 reps
365 - 15 reps

Seated Behind the head press
100 - 20 reps
110 - 20 reps
120 - 20 reps
130 - 20 reps
130 - 18 reps

Single Arm Pressdowns Cable
25 - 30 reps
35 - 30 reps
50 - 30 reps

DONE

MEALS
1 - 2 cups of rice 16 egg whites, 2 whole eggs

2 - Shake

3 - 2 cups of oatmeal, 4 chicken breasts

4 - 16 ounces of beef, 2 sweet potatoes

5 - Shake (pre-workout)

6 - Shake (after workout)

7 - 5 tilapia filets, salad, greek yogurt

8 - 18 egg whites, 2 glasses of skim milk (was craving milk)

9 - Shake, mostly casein

10

Gotta say I’m completely blown away by your training style. I’ve never seen anyone do reps like that on everything.

11

[quote]csulli wrote:
Gotta say I’m completely blown away by your training style. I’ve never seen anyone do reps like that on everything.[/quote]

I will have to say it took some getting used to, but it has really helped fill me out. And my bodytype does well with the high volume and burning more calories.

12

subbed

13

Holy shit at 15 scoops of protein… plus 4 chicken breasts, not to mention the eggs Jesus christ you are a fucking monster!

That volume and weights is unreal.

14

[quote]Marzouk wrote:
Holy shit at 15 scoops of protein… plus 4 chicken breasts, not to mention the eggs Jesus christ you are a fucking monster!

That volume and weights is unreal. [/quote]

Took my stomach some getting used to with the volume of protein, but my stomach is fairly cast iron.

Funny enough the guy who put me onto this volume and style is a natural competitor, who competed at team universe for years. I think it is great for gear assisted honestly.

15

Monday - Chest Fly Day

Flat bench flys
25 - 20 reps
35 - 20 reps
45 - 20 reps
55 - 20 reps
60 - 20 reps

Incline Flys
20 - 20 reps
30 - 20 reps
40 - 20 reps
50 - 20 reps
60 - 20 reps

Decline Flys
25 - 20 reps
35 - 20 reps
45 - 20 reps
55 - 20 reps
60 - 20 reps

Pec Dec
130 - 30 reps
140 - 30 reps
150 - 30 reps
180 - 30 reps

Calf Raises
4 sets of 30 alternating legs

DONE

Meals

1 - 4 rice cakes covered in all natural peanut butter, turkey sausage, 1 cup of oatmeal

2 - shake

3 - 16 egg whites, 2 sweet potatoes

4 - 5 chicken breasts, 2 cups of brown rice

5 - shake

6 - shake

7 - 6 tilapia filets, salad, 2 sweet potatoes

8 - casein shake

16

Been busy as hell here lately. Anyways hit a good chest workout today. First full fledged day of cardio and diet too. Did 45 minutes of fasted cardio early this morning.

Chest - Monday
Barbell Bench
135 - 20
225 - 20
315 - 20
365 - 20
405 - 11

Barbell Incline
135 - 20
225 - 20
315 - 15
365 - 15
365 - 12

Barbell Decline
135 - 20
225 - 20
315 - 20
365 - 15
405 - 10

Pec Dec
4 sets to failure starting at 135 and going up 10 pounds each set. Really focusing on slow full contraction.

Meal 1 - 16 egg whites 2 cups of oatmeal
Meal 2 - shake
Meal 3 - 4 chicken breasts 1 cup of brown rice
Meal 4 - 4 tilapia filets, 1 large sweet potato
Meal 5 - shake
Meal 6 - shake
Meal 7 - 5 tilapia filets, salad with raspberry vinaigrette
Meal 8 - shake before bed

Feeling full and thick at 317 starting weight for full on diet.

17

Show picture damnit

18

I’ve never seen someone do an entire chest workout based around flies. What made you do that?

19

[quote]Spidey22 wrote:
I’ve never seen someone do an entire chest workout based around flies. What made you do that?[/quote]

A guy I trained with who has phenomenal chest width and thickness put me on to it. He swears by it and it has not disappointed!

Also it gives my shoulders and joints a break from the heavy weight.

20

[quote]Bauber wrote:

[quote]Spidey22 wrote:
I’ve never seen someone do an entire chest workout based around flies. What made you do that?[/quote]

A guy I trained with who has phenomenal chest width and thickness put me on to it. He swears by it and it has not disappointed!

Also it gives my shoulders and joints a break from the heavy weight.[/quote]

Ohh alright. It’s this recent, or have you been doing it long enough to see some improvements?

Excited to see how your cut goes. Any particular weak points you are trying to bring up?