Stibby's 12 Week Mass Journey

Training Training Logs
21

So here’s the first workout of week 2. 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 8KG x 3
60 secs rest
3rd set: BW plus 6.5KG x 3
60 secs rest
4th set: BW plus 5.25KG x 3
60 secs rest
5th set: BW plus 2.75KG x 3
60 secs rest
6th set: BW x 4
60 secs rest
7th set: BW x 4

Notes- struggled as per usual on chin ups. Note that the weights are not exactly accurate, as my scales tend to be a bit temporemental at times. The first few sets felt too heavy as i could not lift as explosively as i would want, so i gradually reduced the weight. That being said, the sets were hard and my biceps were definately feeling it at the end.

Dips (total 25 reps)

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

Notes- did okay with these, even with the added weight. They weren’t quite as explosive as i would have wanted, especially in the first set, but they were hard and i suppose that’s what matters most. I think i’ll be stronger on these next week and be able to complete reps quicker.

DB Deadlift (25 reps)

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

Notes - with the heavier weight these were hard, i did pretty well and lifted explosively. Maybe could use more weight next week to work the legs harder. That said, these got my heart rate going pretty good.

DB Standing calf raise (25 reps)

1st set: 31.9’s x 6
30 secs rest
2nd set: 31.9’s x 6
30 secs rest
3rd set: 31.9’s x 6
30 secs rest
4th set: 31.9’s x 6
30 secs rest
5th set: 31.9’s x 1

Notes - having increased the weight drastically these were a lot harder than last week. However, more weight may be needed as i felt i could have gone past 6 reps.

Total session time: 36 mins.

Overall the session was good, harder than last week with the heavier weights. My arms were pretty tired at the end, although my legs were still pretty fresh. With regards to the overall program, i am relaising i have perhaps been terminating sets prematurely at 6 reps even though rep speed hadn’t decreased sufficiently. I will address this over the next days or so in time for my next weights session.

22

Here are the nutrition stats for today:

protein: 261g
carbs: 332g
fats: 149g
calories: 3619

well it took a week to get it right, but i finally came in bang on the recommended cals (3622). Everything was clean, having read a few things i’m considering upping the carbs and cals in my post workout shake. Other than thta it was a good day, high carbs in the morning, reduced calories as the day progressed with more emphasis on fats. I even came up with a new hella good recipe (low carbs, high protein, high fat) aswell.

23

So today didn’t go quite as planned. I had planned on doing intervals, as i had done previously last week. However, i went for a 20 minute early morning walk and decided to skip the interval session as i was also due to play 5 a side footy tonight. I did end up playing and was absolutely kanckered afterwards, feeling the burn in my lungs as well as my legs, hardest game physically i’ve played in ages. So that was basically 25 mins of interval training aswell as the walk so i’m pretty happy with my activity level for today.

As for nutrition, that also went well, aside from maybe having too many carbs, although they were nearly all clean (oats, wholemeal flour) and during the first half of the day. The totals were:

protein: 253g
carbs: 341g
fats: 138g
calories: 3517

Today was the first day i’ve been within the recommended calories and not really had anything ‘dirty’ to eat (i.e. toffee). As for calories, after reading several articles, i am now thinking i am taking in too many calories which is probably leading to fat gain. I will continue with the recommendations through to the end of the week and see what happens. Then at least i know form 2 weeks on the same calories, where i’m at, and can adjust accordingly to find the calorie ‘sweet spot’ for building muscle, without gaining too much fat.

24

The second weights workout was as follows:

after a warm up of bodyweight exercise i did:

DB Front Squat (total -25 reps)

1st set: 30.4’s x 3
60 secs rest
2nd set: 30.4’s x 5
60 secs rest
3rd set: 30.4’s x 4
60 secs rest
4th set: 30.4’s x 4
60 secs rest
5th set: 30.4’s x 4
60 secs rest
6th set: 30.4’s x 3
60 secs rest
7th set: 30.4’s x 2

Notes- these were pretty hard, especially having to clean the weights onto my shoulders at the start of every set. I felt these more in my core and lower back than in my quads really. Maybe more weight is needed, but i don’t think i can clean much more onto my shoulders at the start of a set.

Flat DB Bench (total 25 reps)

1st set: 28.7’s x 5
60 secs rest
2nd set: 28.7’s x 4
60 secs rest
3rd set: 28.7’s x 3
60 secs rest
4th set: 28.7’s x 3
60 secs rest
5th set: 28.7’s x 3
60 secs rest
6th set: 28.7’s x 2
60 secs rest
7th set: 28.7’s x 2
60 secs rest
8th set: 28.7’s x 2
60 secs rest
9th set: 28.7’s x 1

Notes- these were really hard, especially towards the end. This is probably the heaviest weight i’ve lifted ever on flat bench. I tried to lift fast throughout, but struggled towards the end. Even getting the weight ‘up’ was like doing a rep.

DB Bent Over Row (25 reps)

1st set: ~26’s x 6
60 secs rest
2nd set: ~26’s x 5
60 secs rest
3rd set: ~26’s x 5
60 secs rest
4th set: ~26’s x 4
60 secs rest
5th set: ~26’s x 3
60 secs rest
6th set: ~26’s x 2

Notes - these were hard but not as hard as they should have been. That being said, i maintained a quick rep speed throughout all the sets. More weight needed next time.

DB Curl (25 reps)

1st set: ~20.4’s x 6
30 secs rest
2nd set: ~20.4’s x 4
30 secs rest
3rd set: ~20.4’s x 5
30 secs rest
4th set: ~20.4’s x 3
30 secs rest
5th set: ~20.4’s x 5
30 secs rest
6th set: ~20.4’s x 2

Notes - As with the rows i could have probably done with more weight on these although a good rep speed was maintained throughout.

Seated Overhead Triceps Extension (25 reps)
(1 DB, 1 ARM)

1st set: 20.4kg x 6
30 secs rest
2nd set: 24.1kg x 5
30 secs rest
3rd set: 24.1kg x 5
30 secs rest
4th set: 24.1kg x 4
30 secs rest
5th set: 24.1kg x 4
30 secs rest
6th set: 24.1kg x 1

Notes - more weight needed from the start next time. Second set onwards these were hard, although i could have maybe handled a bit more weight.

Total session time: 54 mins.

Overall the session was really hard, especially the DB flat press. At the end of the session my chest and back muscles were fatigued significantly, with the legs less so. I am thinking about changing the DB front squat to bulgarian split squats or some other single leg exercise, as i feel this will fatigue my legs more. I still need to find the balance between selecting the right weight to be able to lift fast and elicit significant fatigue in the target muscle.

25

Here are the nutrition stats for today:

protein: 256g
carbs: 334g
fats: 155g
calories: 3732

I was spot on again with the calorie total having worked out the total claories prior to my last feeding. As per usual i tapered the carbs, having a lot more in the morning and reducing later on. For the first time in ages i had a large shake post workout similar to Berardi’s recommendations. As for Berardi, i made hs protein pancakes today, not realising i’d made 2 serving til half way through when i was stuffed. So i’ve saved the rest for tomorrow sometime.

26

Right, so today i didn’t really feel like doing the interval session, as my legs were quite fatigued from yesterdays session, so i just skipped it and rested. To compensate, i just reduced the cals to 3300 as per the massive eating calculator’s guidance. Here are the nutrition stats for today:

protein: 238g
carbs: 236g
fats: 156g
calories: 3298

Today was pretty good, all the food was clean. I reduced the carbs without really noticing, which is good seen as i’ve been pretty inactive today. I created a new meal aswell, omelette topped with bolognase, yummy, low carb too!

Overall i’m pretty happy. Nutrition has been pretty good all week, never really felt the urge to have a cheat meal, as i would normally on a fat loss diet, which is good.

27

The third weights workout of week 2 was as follows:

after a warm up of bodyweight exercise i did:

DB Squat (total 25 reps)

1st set: 37.1’s x 4
60 secs rest
2nd set: 37.1’s x 5
60 secs rest
3rd set: 37.1’s x 4
60 secs rest
4th set: 37.1’s x 4
60 secs rest
5th set: 37.1’s x 4
60 secs rest
6th set: 37.1’s x 4

Notes- These were quite hard, i felt some discomfort in my left shoulder, like my arm was gonna pull out of the socket, which is usual for me for DB squats. I felt it in my legs but more so in my core and lower back. Probably won’t be able to do more weight on these, so i’ll probably sub another exercise next week.

Incline DB Bench (total 25 reps)

1st set: 23.5’s x 7
60 secs rest
2nd set: 26.2’s x 5
60 secs rest
3rd set: 26.2’s x 4
60 secs rest
4th set: 26.2’s x 3
60 secs rest
5th set: 26.2’s x 2
60 secs rest
6th set: 26.2’s x 2
60 secs rest
7th set: 26.2’s x 2

Notes- these were really hard, except the first set, where the weight was too light. As i’m using dumbbells, getting the weights up into the start position is like doing a rep, especially towards the end. My chest and shoulders were fatigued a lot after these. I picked just about the right weight and tried to lift fast, which was good.

Wide Grip Pull Ups (25 reps)

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

Notes - as per usual these were hard, but i did orite here. I put a lot of effort in and am happy with what i did. The load was about right aside from the first set where i could have maybe squeezed one more rep out. For the rest of the sets i lifted fast, but there were a couple dodgy reps in the middle where i didn’t get my chest to the bar. But on subsequent sets i corrected this.

Lying DB tricep extensions (25 reps)

1st set: 11.1’s x 6
30 secs rest
2nd set: 11.1’s x 6
30 secs rest
3rd set: 13.5’s x 2
30 secs rest
4th set: 11.1’s x 6
30 secs rest
5th set: 11.1’s x 5

Notes - couldn’t find the right load for these, except maybe the last set. The 11.1’s were too light and the 13.5’s were too heavy. Maybe next week i’ll sub another exercise as i probably don’t have the correct weight for these.

1 leg calf raises (25 reps)

1st set: 26.2kg x 6
30 secs rest
2nd set: 26.2kg x 6
30 secs rest
3rd set: 26.2kg x 6
30 secs rest
4th set: 26.2kg x 6
30 secs rest
5th set: 26.2kg x 1

Notes - I tried more weight this week and that was probably still a bit light. More weight needed next time i do them. Calves felt somewhat fatigued at the end, although they weren’t that hard to complete.

Total session time: 51 mins.

Overall the session was okay, i was sweating at the end a bit. At the end all the major muscle groups were fatigued, although my legs less so than the rest. Two days rest now over the weekend, unless i get some kind of weird urge to do a bit of cardio.

28

here are yesterdays nutrition stats:

protein: 300g
carbs: 309g
fats: 146g
calories: 3682

Everything was pretty clean aside from a piece of chocolate and a few bits of toffee late on which i didn’t include within the totals, so i probably went over by a couple hundred calories in the end which isn’t too bad. I am sort of justifying these little ‘treats’ off diet by not really having any cheat meals. I should be pretty solid over the weekend and within the totals. That will mean i’ll have done 2 weeks with just one cheat meal/evening, which i don’t think is too bad.

29

Here are the nutrition stats for today:

protein: 234g
carbs: 257g
fats: 137g
Calories: 3322

All was good, pretty much bang on with the calories. Happy i reduced the carbs quite a bit, will try to get even lower tomorrow as its another rest day.

30

Here are the nutrition stats for today:

protein: 211g
carbs: 219g
fats: 169g
calories: 3288

Everything was okay really until late on when i went a bit crazy and just ate a bunch of toffee, which isn’t included within the totals above.

Aside from that, all food was good, gonna definately stop making toffee, so then theres no chance i’ll eat it. I could probably justify eating the toffee by saying it was my cheat meal for the week as i haven’t really had one this week.

Tomorrow i will likely be reducing calories as i take two week measurements, i suspect i have gained too much fat so far, but we’ll see.

31

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

Here’s my current stats:
all taken upon waking 16/3/09 after going toilet

Weight: 176.2 lbs (up 2.2)
Suprailliac: 15mm (up 2)
Body fat: 15.4% (up 1.8)
Lean mass: 149.07 lbs (down 1.27)
Fat mass: 27.13 (up 3.47)
waist: 33.18 (up 0.31)
chest: 38 (up 0.94)
left arm: 11.31 (up 0.6)
right arm: 11.25 (up 0.7)
left forearm: 10.82 (up 0.26)
right forearm: 10.75 (up 0.07)
left thigh: 21.36 (down 0.7)
right thigh: 20.81 (down 1.06)
left calve: 14.06 (same)
right calve: 14.12 (down 0.19)

Overall my weight is up 2.2 lbs which i think is the main thing to take from these measurements. The majority of weight gain would seem to be fat, which is no good really. I appear to have lost 1 pound LBM in the process aswell, which may be a result of lowered carbs. My diet was pretty good i think, I didn’t really have a cheat meal at all, i just nibbled on bits and bats here and there. So i have been reading several articles and i’ve decided to reduce calories by 500 to 3200 on workout days due to the excess weight gain. On non workout days i’ve decided to put calories at 3000. I will keep with these calorie levels and see where i am at in 2 weeks. I find it quite weird me being one of the people having to reduce calories while bulking, whilst others are struggling to get enough calories in. I plan on reducing carbs and upping fats on non workout days as a means of reducing fat gain. Hopefully in 2 weeks i’ll have a better idea of the optimal level of calories for gaining LBM with minimal fat gain.

32

So here’s the first workout of week 3. After a warm up of bodyweight exercises i did:

Chin ups (total -25 reps)

1st set: BW plus 7.5KG x 6
60 secs rest
2nd set: BW plus 7.5KG x 4
60 secs rest
3rd set: BW plus 7.5KG x 3
60 secs rest
4th set: BW plus 7.5KG x 2
60 secs rest
5th set: BW plus 7.5KG x 2
60 secs rest
6th set: BW plus 7.5KG x 2
60 secs rest
7th set: BW plus 7.5KG x 2
60 secs rest
8th set: BW plus 7.5KG x 2
60 secs rest
9th set: BW plus 7.5KG x 2

Notes- really enjoyed these today. I used a heavier weight all the way through the sets. Maybe this weight was slightly too much as it took 9 sets to get to 25 reps.

Dips (total 25 reps)

1st set: BW plus 7.5KG x 6
60 secs rest
2nd set: BW plus 7.5KG x 6
60 secs rest
3rd set: BW plus 7.5KG x 5
60 secs rest
4th set: BW plus 7.5KG x 4
60 secs rest
5th set: BW plus 7.5KG x 4

Notes- really enjoyed these aswell, i think i chose the perfect weight for these. I used a great rep speed with the correct weight, and ended the sets at the correct time, so i was really happy with these.

DB Deadlift (25 reps)

1st set: 39.4’s x 6
60 secs rest
2nd set: 39.4’s x 6
60 secs rest
3rd set: 39.4’s x 5
60 secs rest
4th set: 39.4’s x 4
60 secs rest
5th set: 39.4’s x 4

Notes - with the heavier weight these were hard, i did pretty well and lifted explosively. Maybe could use more weight next week to work the legs harder. That said, these got my heart rate going pretty good.

DB Standing calf raise (25 reps)

1st set: 36.4’s x 6
30 secs rest
2nd set: 36.4’s x 6
30 secs rest
3rd set: 36.4’s x 6
30 secs rest
4th set: 36.4’s x 7

Notes - having increased the weight drastically these were harder than last week, still not quite heavy enough though. I will have to change to a different exercise next week to work the calves harder.

Total session time: 38 mins.

Overall the session was good; harder than last week with the heavier weights. My arms were pretty tired at the end, although my legs were still pretty fresh. I am starting to get better at judging when to end sets, although i maybe end sets at 6 reps when i could have got one more rep.

33

Do you not have access to barbells and plates? I mean this with all due respect, you are painfully thin. You’re doing great with eating well but don’t worry about going over on carbs or eating super clean. You just need to eat. ALOT.

34

well as far as equipment, all i have is dumbbells, so i have to improvise now and then.

As far as diet goes whilst i want to put on some muscle mass i am not willing to accept a large portion of fat with this, i’m approaching this from a long bulk sort of view, with minimal fat gain. Sort of based on CT’s articles. And before you say anything about… well your trying to gain mass, you will get fat(ter), there is a balance and i am trying to find the optimal number of calories for mass with limited fat gain. I don’t want to really go near 20% BF at any point by going overboard on calories. Is this not realistic?

Anyways, whilst were on nutrition, here’s today’s stat’s:

protein: 223g
carbs: 319g
fats: 111g
calories: 3210

If i’m consistent over the next two weeks with training, nutrition and rest, i should have an idea of where i need to be for my goal.

Anyways, thanks for commenting, i appreciate it, hopefully you don’t take what i said above as disrespectful, cos that’s not what i want.

35

Of course it’s realistic. What I’m saying is you have so little muscle [relatively] all you really need to focus on is eating well and training hard. By doing those two things alone you can increase muscle and burn fat in your current state. Not saying you’re not doing them now. You’re clearly on the right track, just seems that you maybe over complicating things. Also not saying I’m right, just puting it out there.

36

Okay thanks for the advice. I will try to remain consistent over an extended period of time and not get too wrapped up in calories etc.

37

No training today although i was more active than normal with a bit of NEPA walking in addition to 5 a side footy. Here are the nutrition stats for today:

protein: 217g
carbs: 218g
fats: 150g
calories: 3155

All was good today, just 45 cals under the recommended amount. All the food was clean, i had a couple shakes as i was on the go a bit today. Thinking about it, seen as i’m under i might eat a couple mini fudges in addition to whats listed above, with the extra activity in mind aswell.

38

The second weights workout was as follows:

after a warm up of bodyweight exercise i did:

DB Lunges (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 5
60 secs rest
4th set: 26.4’s x 5
60 secs rest
5th set: 26.4’s x 4

Notes- these were pretty hard, especially seen as i have’t done much unilateral work for a while. These are an exercise i find quite hard when trying to perform at a faster rep speed. These definately fatigue my legs a lot quicker than the DB front squats i’ve been doing previously.

Flat DB Bench (total 25 reps)

1st set: 28.7’s x 6
60 secs rest
2nd set: 28.7’s x 5
60 secs rest
3rd set: 28.7’s x 4
60 secs rest
4th set: 28.7’s x 3
60 secs rest
5th set: 28.7’s x 3
60 secs rest
6th set: 28.7’s x 2
60 secs rest
7th set: 28.7’s x 2

Notes- these were pretty hard, especially towards the end. I chose the correct weight, and my strength is definately up from last week, as it took fewer sets to get to 25 reps. The speed of the reps was improved this week aswell.

DB Bent Over Row (25 reps)

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

Notes - These were hard, but i felt these more so in the lower back than in my back. I may change to 1 arm rows next week.

DB Curl (25 reps)

1st set: 23.9’s x 6
30 secs rest
2nd set: 23.9’s x 4
30 secs rest
3rd set: 23.9’s x 4
30 secs rest
4th set: 23.9’s x 4
30 secs rest
5th set: 23.9’s x 3
30 secs rest
6th set: 23.9’s x 3
30 secs rest
7th set: 23.9’s x 1

Notes - I chose just about the correct weight here, but i think i cheated on some reps as a consequence of trying to lift quickly. Other than that, i was pretty happy with these, and my biceps were fatigued after.

Seated Overhead Triceps Extension (25 reps)
(1 DB, 1 ARM)

1st set: 26.3kg x 5
30 secs rest
2nd set: 26.3kg x 5
30 secs rest
3rd set: 26.3kg x 4
30 secs rest
4th set: 26.3kg x 4
30 secs rest
5th set: 23.9kg x 2
30 secs rest
6th set: 23.9kg x 4
30 secs rest
7th set: 23.9kg x 1

Notes - Correct weight chosen and a good rep speed maintained throughout. I had to change the weight down towards the end surprisingly to me, as i was unable to maintain the higher weight. I did feel a slight twitch in my right shoulder, but it didn’t seem to bad so i carried on. I think i’ll change to a safer exercise in future, in terms of avoiding shoulder injuries.

Total session time: 55 mins.

Overall the session was really hard, i’m happy with the effort i put in. At the end of the session i was sweating heavily, with all the muscles trained significantly fatigued. Changing to DB lunges instead of DB front squats definately seemed to fatigues my legs a lot more.

39

Here are the nutrition stats for yesterday:

protein: 241g
carbs: 367g
fats: 82g
calories: 3202

As you can see i went a bit crazy for carbs yesterday, hade some whole wheat pancakes which added up to 130g carbs in one meal, so thats where the excess carbs have come from mainly. Today i’m gonna try keep carbs lower and have more protein and fat meals as its a rest day. One thing i’ve let myself down with over the last few days is not taking fish oil, which has perhaps conincidentally coincided with an increase in muscle soreness, today escpecially. So i’ll try to rectify this today.

40

Here are the nutrition stats for 19/3/09:

protein: 243g
carbs: 187g
fats: 163g
calories: 3218

Everything went pretty well, i lowered the carbs significantly as it was a rest day and upped fats to compensate. I was pretty happy with how clean the food was, i had a couple shakes as i was out the house for a while. Overall it was a pretty good day for nutrition.