Stibby's 12 Week Mass Journey

Training Training Logs
1

Hi everyone, today i am starting a 12 week training block with the goal of adding 12 pounds of lean mass with minimal fat gain (i hope). I have been training about 1 year but only seriously for the last 6 months. Since the new year my main training goal was to lose fat prior to staring a clean bulk.

From january 09 to end of february 09 my weight went from 178 (~17%BF) to 165 (~13.5%BF) losing about 7-8lbs fat and 5-6lbs muscle/water weight. I’m unsure as to the the accuracy of these estimations (accu-measure 1 skinfold test), but the main point is i lost some of the fat i had gained over christmas, thus allowing me to embark on a bulk where i gain less fat than i would have at 17%BF.

Here’s my current stats:
all taken upon waking 2/3/09 (UK way of writing date) after going toilet

Weight: 172 lbs (up several pounds as i have taken in more carbs and calories over last week).
Suprailliac: 12mm
Body fat: ~13.6%
Lean mass: ~149 lbs
Fat mass: ~23 lbs
waist: 32.18
chest: 38.5
left arm: 11.18
right arm: 11.18
left forearm: 10.5
right forearm: 10.5
left thigh: 22
right thigh: 22.12
left calve: 14.12
right calve: 14.31

With regards to training i will be using Chad Waterbury’s 25 Method for the first 4 weeks, on a Monday, Wednesday, Friday split, training around midday (2-3 hours after breakfast) Tuesdays and Thursdays i will do 15 mins HIIT running.

With regards to diet i will be aiming for ~3600 cals based on Berardi’s massive eating recommendation. Protein will be at least 1g/lb BW (172g), but is likely to be nearer 1.5g/lb BW. Carbs will be higher during the first half of the day; with no starches after 5pm. Fats are likely to be moderate and eaten more in the second have of the day. I will be eating 5 times a day (3 meals, 2 snacks) and having a post workout shake. In future posts i will update each days training and nutrition.

I am mainly keeping this log as a tool to assess my progress but also as a means of accountability and hopefully advice from you guys as i progress. In my next post i will include pics taken this morning.

2

Ignore the other post, i messed up the picture posting.

Front

3


Side

4

Back

5


Legs
All pictures relaxed pose.

6

The first workout was as follows:

after a warm up of bodyweight exercise i did:

Chin ups (total -25 reps)

1st set: BW plus 8KG x 5
60 secs rest
2nd set: BW plus 5.5KG x 5
60 secs rest
3rd set: BW x 5
60 secs rest
4th set: BW x 3
60 secs rest
5th set: BW x 4
60 secs rest
6th set: BW x 3
60 secs rest
7th set: BW x 1

Notes- struggled as per usual on chin ups. Tried to maintain a fast pace for each rep, which was why i reduced the weight to BW only. Maybe next time i’ll keep the added weight throughout all the sets.

Dips (total 25 reps)

1st set: BW x 6
60 secs rest
2nd set: BW x 6
60 secs rest
3rd set: BW x 6
60 secs rest
4th set: BW x 5
60 secs rest
5th set: BW x 2

Notes- did okay with these, but will need to add weight next time to make harder.

DB Deadlift (25 reps)

1st set: 31.8’s x 6
60 secs rest
2nd set: 31.8’s x 6
60 secs rest
3rd set: 31.8’s x 5
60 secs rest
4th set: 36.8’s x 4
60 secs rest
5th set: 36.8’s x 4

Notes - not enough weight used for first 3 sets, will have to start with heavier weight next week.

DB Standing calf raise (25 reps)

1st set: 11.8’s x 6 (way too light)
60 secs rest (should have been 30 secs)
2nd set: 21.8’s x 6 (still not heavy enough)
60 secs rest
3rd set: 21.8’s x 6
60 secs rest
4th set: 26.8’s x 6
60 secs rest
5th set: 26.8’s x 6

Notes - not used to doing these, never like doing them, which is why i was so far off with the right weight. Next time i may do them one leg at a time of a platform/step.

Total session time: 38 mins.

Overall the session was okay, didn’t feel too drained at the end though, probably as i am used to doing EDT style workouts plus intervals for fat loss. I’m sure when i get the weights upped to right level it will be a tough session.

7

Here are the nutrition stats for the first day:

Protein: 227g
Carbs: 369g
Fats: 150g
Calories: 3709

Overall i didn’t do too bad, gone over the recommended cals by only 80. All meals were pretty clean, the only glitch being a piece of toffee (max 10g) i ate late on, which i didn’t include in the totals.

8

Todays session was just some intervals as a means to keep body fat in check. I did the following:

5 mins steady warm up running outdoors

Intervals:uphill running outdoors (would guess 7% average incline)

6 x 30 secs max intensity
6 x 90 seconds easy recovery (walking back down hill)

3 mins easy cool down

total session time: 20 mins

Overall the session was good, i put a lot of effort into going as hard as i could for the 30 seconds period. Afterwards i was breathing heavy and could definately feel ‘it’ a bit in my lungs. My legs were also moderately fatigued. Later on i’m playing 5 a side footy for roughly 20 mins, which is normally pretty steady tempo, not too taxing.

9

Here are the nutrition stats for the second day:

Protein: 227g
Carbs: 392g
Fats: 135g
Calories: 3725

Overall i didn’t do too bad, gone over the recommended cals by only 100 cals, although i did play 5 a side which wasn’t calculated into the calorie recommendation, so the surplus of calories was probably more modest than yesterday. All meals were pretty clean, the only glitch being a piece of toffee (max 10g) i ate again late on, which i didn’t include in the totals.

10

The second weights workout was as follows:

after a warm up of bodyweight exercise i did:

DB Front Squat (total -25 reps)

1st set: 28.7’s x 6
60 secs rest
2nd set: 28.7’s x 4
60 secs rest
3rd set: 28.7’s x 4
60 secs rest
4th set: 28.7’s x 4
60 secs rest
5th set: 28.7’s x 5
60 secs rest
6th set: 28.7’s x 2

Notes- these were pretty hard, especially having to clean the weights onto my shoulders at the start of every set. Perhaps could have lifted a bit more. Its been hard so far determining the right time to end each set, but that will probably come over time.

Flat DB Bench (total 25 reps)

1st set: 26.4’s x 6
60 secs rest
2nd set: 26.4’s x 5
60 secs rest
3rd set: 26.4’s x 3
60 secs rest
4th set: 26.4’s x 4
60 secs rest
5th set: 26.4’s x 4
60 secs rest
6th set: 26.4’s x 3

Notes- these were also hard, think i need a bit more weight on these next time to really challenge myself. 3rd set was probably ended prematurely.

DB Bent Over Row (25 reps)

1st set: 21.4’s x 6
60 secs rest
2nd set: 23.9’s x 5
60 secs rest
3rd set: 23.9’s x 4
60 secs rest
4th set: 23.9’s x 4
60 secs rest
5th set: 23.9’s x 4
60 secs rest
6th set: 23.9’s x 2

Notes - may used 1 arm rows next time as it is hard to maintain good form and lift explosively. That said i didn’t use enough weight initially.

DB Curl (25 reps)

1st set: 16.1’s x 5
30 secs rest
2nd set: 16.1’s x 6
30 secs rest
3rd set: 18.6’s x 4
30 secs rest
4th set: 18.6’s x 4
30 secs rest
5th set: 18.6’s x 5
30 secs rest
6th set: 18.6’s x 1

Notes - not used to doing these, which is why i was so off with the right weight at the start.

Overhead Triceps Extension (25 reps)

1st set: 16.1kg x 6
30 secs rest
2nd set: 18.6kg x 4
30 secs rest
3rd set: 18.6kg x 6
30 secs rest
4th set: 18.6kg x 6
30 secs rest
5th set: 18.6kg x 3

Notes - first 3 sets were done standing which didn’t feel that good. I changed to seated for the last 2 sets which was much better, slightly more weight could have probably been used.

Total session time: 43 mins.

Overall the session was good, hard work, especially the DB front squats, although my legs were not terribly fatigued at the end. With regards to the other exercises i could have probably lifted more weight, as i wasn’t always close to failure.

11

[quote]stibby wrote:
Here are the nutrition stats for the second day:

Protein: 227g
Carbs: 392g
Fats: 135g
Calories: 3725

Overall i didn’t do too bad, gone over the recommended cals by only 100 cals, although i did play 5 a side which wasn’t calculated into the calorie recommendation, so the surplus of calories was probably more modest than yesterday. All meals were pretty clean, the only glitch being a piece of toffee (max 10g) i ate again late on, which i didn’t include in the totals.[/quote]

Don’t be so worried about going over on calories. Your trying to gain weight right? 3725 calories is pretty good so keep it up. The weight will come in spurts. You will probably gain a good 10 lbs the first month then you will level off. then you may spring ahaid with 10-15 more lbs. then level off for a while then another spurt.

Basically what I’m saying is don’t get discouraged during the leveling off periods. Sometimes it means you need to up your calories sometimes it just means that your body is done adding weight for a while. It’s a slow process but if you have a long term view you will do fine.

12

Here are the nutrition stats for today:

Protein: 268g
Carbs: 303g
Fats: 172g
Calories: 3784

Was all pretty clean again, slightly reduced carbs and increased fats and protein. I suppose your right brett, its not such a big deal going over the recommended calories when trying to gain weight. I’ll try not to stress about that now, that being said i aint just gonna go crazy.

13

Todays session was intervals again as a means to keep body fat in check. I did the following:

5 mins steady warm up running outdoors

Intervals:uphill running outdoors (would guess 7% average incline)

6 x 30 secs max intensity
6 x 90 seconds easy recovery (walking back down hill)

3 mins easy cool down

total session time: 19 mins

Overall the session was good, i put a lot of effort into going as hard as i could for the 30 seconds period. I was breathing heavy at the end and my legs were pretty fatigued on the last interval. I did contemplate using different interval lengths for this session, but decided against this. Instead i will use a 5 second either way progression for next weeks intervals.

i.e. 35 seconds max intensity
85 seconds easy recovery

14

Not sure exactly of the nutrition stats for yesterday (5/3/09). I was at around 2000 cals before tea and then went out with friends and had some curry and beers. First time since new year i’ve had any alcohol, so it was pretty good. I’ll call that my cheat meal, or whatever and get back to normal today.

15

The third weights workout was as follows:

after a warm up of bodyweight exercise i did:

DB Squat (total 25 reps)

1st set: 31’s x 6
60 secs rest
2nd set: 31’s x 5
60 secs rest
3rd set: 31’s x 6
60 secs rest
4th set: 31’s x 5
60 secs rest
5th set: 31’s x 3

Notes- should have used more weight on these. Db squat never feels that effective compared to regular barbell back squat.

Incline DB Bench (total 25 reps)

1st set: 23.5’s x 5
60 secs rest
2nd set: 23.5’s x 4
60 secs rest
3rd set: 23.5’s x 5
60 secs rest
4th set: 23.5’s x 4
60 secs rest
5th set: 23.5’s x 4
60 secs rest
6th set: 23.5’s x 3

Notes- these were pretty hard, i used less weight than i normally would (26.5’s), when i tried the heavier weight it just wouldn’t happen so i dropped the weight. Maybe as a result of the added chest volume compared to previously.

Wide Grip Pull Ups (25 reps)

1st set: BW x 5
60 secs rest
2nd set: BW x 4
60 secs rest
3rd set: BW x 3
60 secs rest
4th set: BW x 3
60 secs rest
5th set: BW x 3
60 secs rest
6th set: BW x 3
60 secs rest
7th set: BW x 3
60 secs rest
8th set: BW x 1

Notes - as per usual i suck on pull ups, but i did orite here. As with chest, i had to drop the weight lifted. I put a lot of effort in and am happy with what i did. Maybe the lower weight here is also a result of increased volume.

Lying DB tricep extensions (25 reps)

1st set: 11.1’s x 5
30 secs rest
2nd set: 11.1’s x 4
30 secs rest
3rd set: 11.1’s x 4
30 secs rest
4th set: 11.1’s x 4
30 secs rest
5th set: 11.1’s x 4
30 secs rest
6th set: 11.1’s x 4

Notes - not used to doing these, but they were pretty hard. Weight was about perfect, reps may have been a tad too slow though.

1 leg calf raises (25 reps)

1st set: 21.5kg x 6
30 secs rest
2nd set: 21.5kg x 6
30 secs rest
3rd set: 21.5kg x 5
30 secs rest
4th set: 21.5kg x 6
30 secs rest
5th set: 21.5kg x 2

Notes - don’t usually do these and don’t really see the point in them, so don’t really like doing them. In spite of this i did them. More weight needed next time i do them. Calves felt somewhat fatigued at the end.

Total session time: 50 mins.

Overall the session was okay, wasn’t sweating at the end though. I felt pretty sore throughout from the earlier workouts this week.

16

Here are the nutrition stats for yesterday (6/3/09):

protein: 217g
carbs: 311g
fats: 163g
calories: 3820

Good day for nutrition, increased the protein slightly and reduced carbs a bit. Calories were over again which i will probably address over the coming days.

17

Rest day today so no training to report on, nutrition went as follows:

protein: 214g
carbs: 239g
fats: 202g
calories: 3413

Not too bad again, went over somewhat again though (+134cals). Aside from that it was pretty clean, with reduced carbs, most of which were consumed before 4pm. I will be having a small meal/shake at about 3am tonight when i get up to watch UFC 96, come on rampage!

18

I am looking forward to that fight, not sure what is going to happen.

19

Here are the nutrition stats for today:

protein: 221g
carbs: 272g
fats: 143g
calories: 3246

Went okay today, first time i was under the recommended cals for the stuff i wrote down. I did have a few bits toffee which i made again which aren’t included in the above totals.

Other than that, all the fod was pretty clean, with reduced carbs overall again as it was a rest day. Back to the weights tomorrow, my triceps are hella sore from the other days workout still.

20

Right, i’m one week into the current training phase, so i took measurements again this morning.

Here’s my current stats:
all taken upon waking 9/3/09 after going toilet

Weight: 174 lbs (up 2)
Suprailliac: 13mm (up 1)
Body fat: 13.6%
Lean mass: 150.34 lbs (up 1.73)
Fat mass: 23.66 lbs (up 0.27)
waist: 32.87 (up 0.69)
chest: 37.06 (down 1.44)
left arm: 11.25 (up 0.6)
right arm: 11.18 (same)
left forearm: 10.56 (up 0.06)
right forearm: 10.68 (up 0.18)
left thigh: 22.06 (up 0.06)
right thigh: 21.87 (down 0.25)
left calve: 14.06 (down 0.06)
right calve: 14.31 (same)

Overall my weight is up 2 lbs which i think is the main thing to take from these measurements. The majority of weight gain would seem to be lean mass which is pretty good. My diet was pretty good i think, i had one cheat meal/evening on thurs, with cals generally no more than 200 above recommended for the rest of the week. I’ll carry on in the same fashion this week and see what happens to next weeks measurements.