Budda's weight gain log...

Training Training Logs
381

[quote]buddaboy wrote:
TX: That sounds great. I remember going to Golds gym in Venice back in 2003 and it was awesome! Re the high reps; it is also worth reminding ourselves that a simple (though significant, i.e. from 5’s to 12’s) change in rep range in usually enough to the alter the stimulus enough to prompt new gains.

As you get older the focus shifts towards remaining in the game so you can still enjoy the benefits of training - the feel good factor and the health benefits - not everything is about bulking up to 300lB and moving as much weight as possible, although I see nothing wrong with that.

If you have found a way to train, and gain, that allows you to work AROUND your existing injuries then that’s great, you can’t train when you’re injured that’s for fucking sure!

I’ve started using higher reps for warm-ups and for ‘back off’ sets to add volume. I’ve seen ‘Sincityiron’ and Matt Krokowski us ethem in their training logs, and they sure know a thing or two about training!

Another trick I’ve found is to workout in a thick track suit/sweat suit, they keep you really warm and will definitely keep the muscles as warm as you could practically want them whilst you’re resting between sets.

Have you noticed an increase in appetite? I’d forecast this new program boosting you’re metabolism like FUCK!

I’m glad you’ve found a productive way to train around the injuries anyway.

Why YES!?! My appetite has been great. Been eating all the time? And it ain;t the GHRP 6, I switched to GHRP 2 last week…its all I had on hand. That’s funny you noticed that, I never thought about it !
Your other idea, of training in sweats…probably a great idea. When I have lifted in a sweatshirt, it has gone really well…muscles felt great. Thanks for the feedback.

382

Hey Budda, check this out. Here is a link off Yahoo, on how caffeine affects people. Turns out, early risers, who drink a lot of coffee, tend to wake up in the night more. Imagine that. BUTTT, makes me want to start backing off coffee.

Also, I stopped Pre Workouts due to the caffeine and stuff waking me up in the middle of the night…just like the article says.

Here is the link…if they allow it to post on here.

Tomorrow I get to lift at METROFLEX in Arlington, TX. Can’t wait !!!

383

Thanks TX, that sounds pretty accurate, I appreciate it. Let me know how you get on a Metroflex!

Bench press workout:

A day of rest seems to have really helped me. Thought I’d work my lagging chest and biceps today…

Warm-up: Flat BP: 50 x16, x15 Blue band face-pull: x20, x20 x15, x25

Flat BP: 60x3, 70x3, 80x3, 90x4, x3, x3, x4
Green band ab crunch x20 x20
Flat BP 2 x 30kg chains: 60 x5, 70 x3, 80 x3 80 x5 no chains
triceps bar curls x10, x15, x12—drop set x15
10 x5 dips

384

It was awesome !!! Just got done. It was like an old auto repair garage, double stall, FULL of huge equipment. They had Dumbells that went up to 150 lbs each. The guy that was there when I got there at open,
worked with me cause he was a little bored. I managed to get up 4 sets of flat bench with the 90 lb Dumbells…each set was 25 Reps. Felt great. Great to be pushed too.

Got 115 on Squats, 3 sets of 20 reps. Almost fell over on the last couple, but got it.

He was talking to me afterward, and asked me what I am eating. He mentioned that it looks to him like I eat too lean. He is right…lotsa chicken. After all, I am a dad, and live with a wife and two little girls. NO one likes beef in my house. I’ll have to pick some extra up and start eating more red meat.

385

TX: the workout looks great! I’m glad you had a good time there, you can always pull a bit more out of the bag when you train somewhere like that. I cannot recommend beef enough, when I implemented prof X’s advice about the beef I started gaining weight immediately.

I couldn’t do all of that dumbbell pressing, good work there.

One other thing I don’t think I’ve mentioned; BBB suggested to me last year when I was having forearm problems (RSI) was to sleep in a long sleeved top to keep the muscles warm. I know you live in Texas so I’m not sure if that advice is necessary or prudent for you but I thought I’d throw it out there in case it was of any use to you.

Legs: got to the gym about 0900, I like working out early as it leaves me the rest of the day free. I also gave my one months notice in (to my commercial gym) as I’m going to start driving a bit further out to use a proper ‘big boy’ gym which I don’t even have to join, I can just pay £5 a session. I’ll prefer this as they have much, much more equipment and I’ll be a ‘small fish’ there, which at least means I won’t be constantly interrupted whilst I’m trying to train. I also have a pretty cool home gym set-up, I just like the variety a proper gym offers and of course the environment, I know I’ll make much more progress if I’m pushed whilst in a more productive environment.

Box squats, wide onto a 16" (parallel) box: 60 x3, x5; 70x3; 80 x3; 90 x3; 100 x3, x3, x3, x3 (the sets with 100KG were done with short rest periods)

Slanted calves: 90 x15, x16, x8, x10; 70 x25

Deadlift: 60 x10; 80 x3; 100 x3; 120 x3; 140 x3; 160 x1, x1 (still double overhand, this is 80% which I didn’t want to exceed, there were also too many people fucking around in close proximity for me to concentrate); 100 x5, x6; 140 x3.

Low incline DB press: 24kg x20; 30kg x10, x10

Did some stretching and foam rolling whilst watching this young brunette (I’d guess late teens early 20’s) in the mirror doing all these ballet stretches and moves, she was fantastic, too! Whilst this is actually rather enjoyable it doesn’t really make for a good workout and is distracting to the point it poses a very real risk of injury. Probably the only good thing about commercial gyms is the pussy. I also saw a guy there who I can remember talking to back when I was a member in 2003 who looked exactly the fucking same as I remember him looking back then… Although he is a nice enough guy, these people do not make for an optimal training environment…

386

Worked all day today though got a workout in, this was kind of an ‘extra’ workout. I wanted to rest my back, especially my lower back so I chose dips to work my triceps and chest whilst decompressing the spine and belt squats to hit the legs again whilst sparing my back.(yesterday didn’t work them hard enough IMO, I couldn’t use what I wanted in the commercial gym). I feel now my work capacity has increased for each muscle group 2-3 exercises is what the legs or pressing muscles require per workout to increase size and strength.

My dipping strength has increased! :wink: DIPS: x5, x5, x5, x5 Plus 25KG chain round my shoulders: x5, x6, x6, x5, x5, x5

Belt squats: 60 x8, x10, x5; 70 x5; 80 x10; 90 x6; 100 x6, x5, x5, x5

biceps: x16, x15, x15, x10

Whilst I said this type of workout doesn’t give me the ‘worked to the bone’ feeling that say, three different exercises per muscles group would this workout will have hardly any negative impact on my recovery. I wasn’t feeling up to that anyway so this fits and is obviously better than nothing.

387

Belt squat: 60 x20, x20
parallel grip chin: (my chinning strength has also increased) BW x3, x3, x3, x3; 25kg chain x3; 10kg chain x3, x5, x3, x5, x3, x3, x4; BW x3, x3, x3, x3
calves: 60 x15, x15; 70 x12; 80 x12–60 x7, 60 x11

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Rest day today. Ate a shit load of decent food, too. From now on I’m going to have college days as off days so I can preserve my energy for learning! Last week I was falling asleep at my desk and could hardly fucking concentrate.

389

Went to a different commercial gym today with my friend so we could train together. This guy is really strong (although he no longer really trains that regularly) and is a great guy to train with.

I left my phone in my locker so couldn’t keep a record as I had no pen or paper with me (I use the note facility in my phone to record my workouts).

We started with floor presses. I’ve never done these before, my best bench is 110kg x 1 and 100kg x3, I managed to work up to 110kg x3 on the floor press. I can see how this will really increase the bench press, there is no way to cheat and no way to use any bounce, it works your reversal strength like fuck. My friends best bench is around 160kg and (this was his first time floor pressing too) and he worked up to 140kg x 3.

(I was doing seated and leg press calf raises between sets of everything throughout the duration of the workout)

Next we moved onto dips and pull ups, I was still a bit sore from my last workout and started dips on sets of 5, doing a couple of sets of 10 and he banged out 60 in about three or four sets in just a few minutes. Then we moved on to pull ups (OH wide grip) which is probably the one exercise which I am weakest at) I only managed a couple and ended up having to do negatives, then we moved onto parallel grip chins which I am better at but but now my arms were fucked (biceps are the weak link) so I only managed a few of them and had to bail out early and carry on with the calf work.

Overall a great workout which highlighted a weakness I’ve actually been meaning to address, from now on I’m going to prioritize biceps over triceps and replace parallel chins with OH pullups and just deal with it.

My adjustable box squat box arrived yesterday, too, so I can use it for tomorrows leg workout.

09.02.2012 (won’t upload so editing it on to here

Dynamic day: Accumulation phase.

Box squat with safety squat bar off of 15.5 inch (new squat box!) box: (forgot to time myself) 55KG x6, x6 + chains (30KG each side) x5, x5, x3, x3, x3, x3, x3, x3

DL: warm-up: 60KG x10, x5, 80KG x3, x3

100KG (50%) 25 x2 in 16.55.3 minutes - killer! I want to get this down to about 12 minutes. I think I could have done better if I hadn’t done the squats first obviously but I did, so no biggy.

Thorough warm down, stretch out and foam roll.

10.03.2012
Bench press: dynamic/accumulation phase.

Incline BP, barbell, steep incline: 50x10, x10; 60 x5; 70 x5; 80 x8, x5; 90 x2; 60 x5.

Flat bench 60kg (55%1RM) 25 x2 in 17 minutes. All reps equally explosive. relatively easy, I actually haven’t tested my 1RM for a while so it may have gone up slightly.

Hammer curls x10, x10, x15, x15

face pulls x20, x20

390

I’m training just now at the gym, and these big dudes come in. There is a contest in Lubbock tonight…West Texas Classic. Google Steve Kuclo. The dude is freekin HUGE. His calves are bigger than my biceps. He was pumping 150’s on Incline. I tried to grunt real loud with my 90’s, but I don’t think he was impressed…LOL He was there to train, and is a guest poser tonight at the show. Spoke to Tawna Eubanks too…asked her for advice on how much time, how often each week, for my wife. She looked like an average gym rat. Google her…you will be suprised. Not a gym rat, that’s for sure. Def. model material.

I call my buddy from P P , and he is at the afternoon session. I tell him I got free tonight, and he says, good, you can come run the camera tonight for me. I got to interview a couple guys…Steve Kuclo, etc.

I texted him, and told him I gave Steve some tips. LOL Google Steve, and you will see I am joking.

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JESUS! That Steve is fucking enormous! Tawna Eubanks is hot too, I definitely would :wink: Glad to hear you’re rubbing shoulders with the pros!

Lower body max effort:

14" cambered bar (15.5") box squat which is spot on parallel: 50x3; 60 x5, x5; 70x3, x4; 80x3, x3; 90 x3, x3; 100 x3; 110 x3; 120 x2!!!

neck static hold x4

calf raise 60 x16, x15; 70 x14, x15

front squat down to 15.5" box: 60 x10; 70 x12; 80 x10. EASY, I’m used to squatting much lower so I banged these out just to up the volume.

reverse hyper x15 with no weight, couldn’t do more hamstrings were fried, which is the idea I suppose, I’ll do my reverse hypers in extra workouts I think

Lower back= fried!

392

Was knackered yesterday (long assed day) so no workout. Workout at 0900 today instead.

Dynamic effort bench:
60KG x6, x6, x10 warm-up

60KG plus chains 11x3 concentrating on explosiveness.

My biceps are the weak link in my pull up strength so I’m going to give them a bit of (much needed) extra attention…

2" bar curls: x10, x10, x12, x10

rear delts: x25, x12, x10, x15

OH triceps ext with band: x15, x20, x15

hammer curls: x15, x12

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DE Squat day: 0900

I had a good workout this morning, I only slept for about 6.5 hours last night but it was solid sleep. I had a protein shake for breakfast with fiber, leucine, MCT and flaxseed in it then ate two snickers and drank a sugary RSE drink pre workout.

DE squat, warmup: 60 KGx5, x3
60KG plus chains: x3, x3, x3, x3, x3, x2, x2, x3, x5

Good morning with safety squat bar: 65 x5, 75 x5, 85 x4, 95 x3, 105 x3, 115 x2

Calves: 70 x12, x15, x15

face pull x25, x20

belt squat: 70 x10; 80 x10; 90 x8; 100 x8

Rev hyper (no weight) 2 x25 as a warm down

Extra rev hypers no weight: x25, x25

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…

395

BP max effort:

Pretty lousy workout today really. I worked all day plus I didn’t sleep too well last night. I wanted to do the floor press again but was training on my own so didn’t want to risk it, so opted for incline BP instead. In hindsight I should have waited for tomorrow and had an extra days recovery.

Incline BP: 50 x6, x8; 60 x3, x3, x3, x3; 70 x3; 80 x3, x1; 90 x2; 95 x1; 80 x3

The 95 is actually a PR but it felt crap and i’ve done 90 x3-5 before anyway, so I wasn’t too pleased with it really. I was going to stop there but did a bit of rotator cuff and rear delt stuff first.

rotator L&R x12, x12, x12

rear delts x25, x12, x15

396

I got an extra workout in today and I’m off to bed early tonight so I’ll hopefully be able to start the week off with a bang tomorrow, but we’ll see. I’ve trained 5 times this week, with three being great workouts, fridays being crap and todays being an unscheduled extra. Despite that it just didn’t feel too good, but oh well.

Dips: x6, x10, x8, x8, x10, x5, x7 Total:54, My dipping strength has improved, these 54 were EASY. And I never used to be able to do sets higher than 5 or 6. I didn’t get the extra weight out as this was an extra workout and its DE Bench day tomorrow.

Band ab crunch x20 (boring)

14" cambered bar GM-squat. I’ve never done these before but LOVED them. So this was just a bit of extra leg and posterior chain work. I’ll practice them a bit more and when I feel like I’ve ‘got it’ I’ll use them as a ME or assistance exercise in 4-5’s.

60KG x6, x5, x3, x6, x5

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Dynamic effort bench: I worked all day and trained late, which I hate doing, but at least I got the workout in. My strength wasn’t great, but I’m not too fussed, I have exams in a couple of months so my focus is on passing those.

Seated OH barbell press: bar x20; 40, x8, x8; 50 x5, x5; 60 x5, x3

Flat bench 60 x5; 60 chains: 10 x3

Pull-ups: x3, x3, x2, x3

parallel chins: x3, x3, x3, x3, x4

I would liked to have done 50 chins in total but it was getting late and I didn’t want to ‘force’ it out of myself, so I called it a day.

21.03.2012
Squat Max effort:

0900: 16" box squat, as wide as possible: bar x12 (regular bar so I had to stretch my shoulders right out; 60x3; 70 x3; 80 x3; 90 x3; 100 x3; 110 x3; 120 x2; 130 x1 - new PR! I think I could have forced out 140KG but I’m happy with a conservative 1RM. I think if I were better rested and had had a spotter with me the 140Kg would have been no problem at all, but 130kg, in good form, not too slow, with no spotter in my faggy commercial gym was the best I could do today so there it is.

Slanted calves: 40 x30; 60 x15; 80 x15; 100 x12

Conv DL 10 sets at 50% (100KG) 4 x3, 6 x2

incline DB press: 24kg x13, 30kg x12, x15

leg press calf raise x25, x12, x13

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[quote]buddaboy wrote:
BP max effort:

Pretty lousy workout today really. I worked all day plus I didn’t sleep too well last night. I wanted to do the floor press again but was training on my own so didn’t want to risk it, so opted for incline BP instead. In hindsight I should have waited for tomorrow and had an extra days recovery.

Incline BP: 50 x6, x8; 60 x3, x3, x3, x3; 70 x3; 80 x3, x1; 90 x2; 95 x1; 80 x3

The 95 is actually a PR but it felt crap and i’ve done 90 x3-5 before anyway, so I wasn’t too pleased with it really. I was going to stop there but did a bit of rotator cuff and rear delt stuff first.

rotator L&R x12, x12, x12

rear delts x25, x12, x15[/quote]

Do I take that 95 and multiply it by 2.2 to get pounds? That’s 210…and after all those
other lifts, that’s great.

399

Hey Budda, here’s something interesting re: weight gain.

I hit 206 yesterday morning at the gym. First time ever. Have hit 205, but have been sitting at 203 for the last few weeks.

How’d I get those 3 pounds, in less than a week? Good question.

At the local show here couple weeks ago, I got a bunch a samples of Dymatize ELITE Mass Gainer. I loved the way it dissolved in milk, made great chocolate milk. So I ordered a 10 pounder, $ 54.95 USD delivered.

Good? There are 55 g protein in a 130 g serving. Thats 4 scoops, but it still dissolves. Plus, that’s an extra 700 calories I need, and another 75 or so Carbs. Lotsa good stuff in it.

I started using it post workout, and also at night pre bed. As a result, I gained 3 quick lbs.

But the other side of it is… I now have to eat REALLY clean due to getting all those extra kcals and carbs…as the weight showed up around my waist mostly. Also, the lower half of my back broke out lightly.

So yeah, it is a mass gainer, and it works. BUTTT I am going to have to stay pretty clean with food while I use it to keep the weight from just going to my waist. The light acne on my back? May be a reaction that will go away. I think it is from all the stuff in it. Luckily, it only has like 1 g sugar in 4 scoops, so I don’t think it has Fructose in it.

Haven’t figured it all out yet, but I kinda like the stuff.

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[quote]txhawkeyes wrote:

[quote]buddaboy wrote:
BP max effort:

Pretty lousy workout today really. I worked all day plus I didn’t sleep too well last night. I wanted to do the floor press again but was training on my own so didn’t want to risk it, so opted for incline BP instead. In hindsight I should have waited for tomorrow and had an extra days recovery.

Incline BP: 50 x6, x8; 60 x3, x3, x3, x3; 70 x3; 80 x3, x1; 90 x2; 95 x1; 80 x3

The 95 is actually a PR but it felt crap and i’ve done 90 x3-5 before anyway, so I wasn’t too pleased with it really. I was going to stop there but did a bit of rotator cuff and rear delt stuff first.

rotator L&R x12, x12, x12

rear delts x25, x12, x15[/quote]

Do I take that 95 and multiply it by 2.2 to get pounds? That’s 210…and after all those
other lifts, that’s great.[/quote]

Hey TX, yup: 95KG x2.2 = 210LB’s :slight_smile: