I’m at 212 lbs right now, trying to gain. I’m coming back after extended time off due to thyroid troubles and the shitty mental state that came with it. Happy to be back up and running. I’m training Max-OT style for the most part, but use slightly higher reps on everything: 6-8 mostly and up to 10-12 on triceps extensions. My main problem right now are my lagging triceps.
Today was chest and tris (I note working sets only):
Bench Press 237x5 242.5x4
Incline DB Press 85x7x2
Dips, pause at bottom and with a 45 strapped to my belt, 2x5
Smith machine lockouts 315x10 (not counting whatever the bar weighs)
Pushdowns 2 sets
PJR’s 90lb DB, 2x11
I’ll post my current diet too. Anabolic Diet all the way, baby.
Weekdays:
12 eggs
650g ham
400g ground pork
2 hamburger patties
300g cottage cheese
25g almonds
1 cup heavy cream
That’s about 300g fat, 300g protein, and 30g carbs. Comes to around 4000 kcal. I use virgin coconut oil for cooking, and take 5g of fish oil a day, so there are a few extra calories there… and of course some greens, spinach and broccoli mostly.
From Saturday morning to Sunday evening it is a free for all carb fest, as much I can cram down my gullet, but mostly from clean sources. I do allow some cereal and stuff like that, but over all not much sugar.
Feel weak and puny at the moment, here’s hoping this diet will put some meat on my bones.
Squats 287x8 309x6. Nice and deep.
Leg press 4 1/2 plates a side, 2x8, constant tension.
Hack Squat 2 plates a side 2x8, constant tension
Seated leg curls 110x8 121x8
Stiff legged deadlift (bar past toes, thanks for the tip Akuma!) 225x8x2
[quote]SSC wrote:
Well, it’s about time you made a log!
I’ll be following. Numbers are looking good for coming back to the game - good luck man![/quote]
Thanks, and chime in whenever you want.
My pressing strength sucks, but then it always did… working hard to correct that. Now that I got my thyroid functioning and my metabolism back up, I’m actually struggling to put on weight. Going to try and keep my calories at 4000, but being more aggresive on the carb ups. I’m a fellow former lard ass, so the AD I feel is my best bet.
Kneeling cable crunches 4x15
Fantabulous abzzz machine 3x15
Hammer curls 2x8 53lb DB’s
Alt DB curls 2x10 44lb DB’s
Pushdowns 2x10-12
Smith machine lockouts 330x11 (+ weight of bar)
Overhead extensions 2x12 63lbs
Bodyweight 210 today. Bumped my calorie intake by 500kcal a day this week and ended up losing 2lbs. W-T-F. Tomorrow will be the mother of all carb ups.
Bench Press 242.5x5 238x5
Incline DB 88x8 88x6
Paused Dips (45) 5,4
Lockouts 315x10 (meh, I might cut these out here and do them only once a week when I hit arms.)
Pushdowns 2x12
PJR’s 94lb db x7x2
I’ve been hitting it heavy (well, relatively) for 8 weeks now, and I’m starting to feel run down. I know from experience that it’s no good pushing it when my appetite and mood drops, and I start sleeping 12 hours a night. lol
I’m deloading until I feel ready to go heavy again. I knew there would be no point picking up a 60kg DB today.
Pump stuff:
DB rows 4x12
Medium Grip Pulldowns 2x12
Close Grip Pulldowns 2x12
Seated Rows 4x12
Alt DB curls 3x10
Reverse EZ bar curls 2x12
Oh yeah this thing, maybe I should remember to update once in a while.
Chest/tris
First time trying out a new setup for bench, and it sucked ass. When I get into that full powerlifter setup with and arch and everything, my arms are too short to unrack the bar. lol
Anyway…
Bench 225x5 242.5x4x2 I…hate… bench press.
Incline BB 200x6
Dips 45x5x2 BWx10
PJRs 90x13x2
Pushdowns some x some