Stibby's 12 Week Mass Journey

Training Training Logs
101

ok man, thanks for all your advice. As far as training goes i’m gonna stick with what i’m doing now until i stop gaining any strength and making progress. At that point i’ll probably up the volume and or the rest periods as per your reccomendations. As far as nutrition goes i’m gonna aim for something like a 50/30/20 (C/P/F) split or as near as i can get to this. Gonna definately see a reduction in fats and an increase in carbs and protein.

I will definately give the current calorie level a go when not drinking to excess for the next two weeks and see if fat gain continues.

102

Here is the third workout of the week (quads/hams):

A1.DB LUNGES
1st set: 31.1’s x 8
60 secs rest
2nd set: 31.1’s x 8
60 secs rest
3rd set: 31.1’s x 6

Notes- these were really hard, really pushed myself, couldn’t get 8 reps on the third set as form went. My forearms were burning big time during these and my grip was even coming lose towards the end of the sets. This may prove to be an issue as i keep upping the weight. Next week i’ll aim for 3 x 8 with the same weight.

A2. DB ROMANIAN DEADLIFT
1st set: 36.2’s x 8
60 secs rest
2nd set: 36.2’s x 8
60 secs rest
3rd set: 36.2’s x 8

Notes- The were really hard, i still feel these more in the lower back than hamstrings, which probably shows my technique is incorrect. I’m either gonna increase weight again next week or find a different hamstring exercise.

B1. DB SPLIT SQUATS
1st set: 29.6’s x 8
45 secs rest
2nd set: 29.6’s x 8
45 secs rest
3rd set: 29.6’s x 8

Notes- these were really hard, not as hard as last week though, probably cos i used a bigger stride to place more emphasis on the quads. Will probably use the same weight again next week for more reps. These also gave me problems with my grip fatiguing particularly at the end, as with the exercises above.

B2. BODYWEIGHT LEG CURLS
1st set: BW plus 7.5kg x 10
45 secs rest
2nd set: BW plus 7.5kg x 10
45 secs rest
3rd set: BW plus 7.5kg x 10

Notes- these were also really hard, Probably should up the weight or i might even try taking away the barbell and using just BW, whilst trying to increase the ROM of reps over time.

C1. STEP UPS
1st set: 15.9’s x 12
30 secs rest
2nd set: 15.9’s x 12
30 secs rest
3rd set: 15.9’s x 12

Notes- these were quite hard, finally used a difficult weight which taxed my legs pretty good. I was even having problems with grip here even with the lighter weight as my forarms were fried from earlier. Increased weight again next week.

C2. SINGLE LEG DEADLIFT
1st set: 10.9KG x 12
30 secs rest
2nd set: 10.9KG x 12
30 secs rest
3rd set: 10.9KG x 12

Notes- i added weight these week, using just 1 DB and trying to maintain balance for good form. I could definitely feel the hamstrings working hard. Increased weight again next week will probably do the trick.

Session duration: 52 mins

Overall it was a really hard session, i achieved PB’s on all exercises, so progress is still continuing which is good. I have never sweat so much before in my life. Probably due to the short rest periods, even though this week i excluded time to change weight from rest period total times. The heavy dumbbells really fried my forearms from gripping during the dynamic exercises.

103

here’s today’s nutrition stats (23/04/09):

protein: 274g
carbs: 367g
fats: 124g
calories: 3543

Overall, not so bad an effort today, happy with protein and carbs, fats are easy to lose track of, particularly the fats that accompany meats/nuts and other foods. Tomorrow’s a rest day so i might aim for similar to todays food.

104

here’s the nutrition stats for today (24/4/09):

protein: 230g
carbs: 334g
fats: 136g
calories: 3503

I increased fats today and reduced carbs and protein, although i didn’t intend on reducing protein, it just worked out that way cos i had 5 meals/feedings instead of 6.

105

I agree with jt339. Your rest periods are slightly too short. An additional 15 sec’s per would allow for slightly heavy lifts. I 'm a recent convert to Chad Waterbury too. Try reading “Huge in a Hurry”. If you like following his programs he lays out some great info. I Like your diet routine, but I think your rests my be too short as well, but like all things, it’s in the eye o f the person doing it. So if its working good for you, go for it! However, if your not making the gains yo were hoping for, give it a shot. Just don’t rest TOO long.

Keep up the EXCELLENT work!!!

106

thanks for the feedback man, i see what you guys are saying with the rest periods, you might find it hard to believe, but up until the start of this week i was using the majority fo the rest periods to change weights on dumbbells, which made it even more like a ‘cardio’ session. So this week i’ve started excluding the time it takes for changing weights from the total rest period time.

I liked the Chad Waterbury 25 method when i was doing it but felt there were a couple problems with this:

  1. Consistently ending every set at the right time, sometimes i would be off with this, or end a set just because i got to 6 reps.

  2. When i chose the right load i ended up doing a ton of sets on the exercises i struggle on such as pull ups and i didn’t feel this was very effective because reps were so low (1-3) and i wasn’t always making gains in strength.

I didn’t make a lot of progress while on this program because i was just starting out, not really that ‘dialled in’ with regards to training and nutrition. Maybe i’ll give it a go again in the future, as obviously chad knows alot more about training for hypertrophy than me.

At the moment i’m just trying to be consistent with training and eating well, so i can find the ideal level for slow and steady gain (i.e pound in weight a week), even though i know this is not always the case with gains.

Anyways thanks for the comments and if you’ve got any more advice its always welcome.

107

Here’s the fourth workout of the week (anterior/rear deltoids):

A1. STANDING BARBELL SHOULDER PRESS
1st set: 40kg x 7
60 secs rest
2nd set: 40kg x 7
60 secs rest
3rd set: 40kg x 5

Notes- These were pretty hard, i upped the weight again by 2.5kg and did pretty well, next week i’ll try improve and get 3 sets of 8 reps.

A2. BENT OVER REAR DELT RAISE
1st set: 13.4’s x 8
60 secs rest
2nd set: 13.4’s x 7
60 secs rest
3rd set: 13.4’s x 7

Notes- These were pretty hard, this is one of those exercises for me where form, with regards to ROM is not always perfect, so taking this into account, i’ll sue the same weight again next week and get 3 solid sets of 8.

B1. ARNOLD PRESS
1st set: 16’s x 10
45 secs rest
2nd set: 16’s x 9
45 secs rest
3rd set: 16’s x 7

Notes- These were pretty hard, this is the 4th week i think i’ve used the 16’s for this exercise. I’ve been progressing slowly, by like a couple reps here and there, but not as i have on other exercises. Taking this into consideration i may change to another exercise or increase weight as a means of trying to increase strength.

B2. SEATED REAR DELT RAISE
1st set: 8.2’s x 10
45 secs rest
2nd set: 8.2’s x 10
45 secs rest
3rd set: 8.2’s x 10

Notes- Quite Hard, used basically the same weight as last week and managed to increase reps. I’ll have to up the weight again next week.

C1. FRONT RAISES
1st set: 11.9’s x 12
30 secs rest
2nd set: 11.9’s x 12
30 secs rest
3rd set: 11.9’s x 12

Notes- these were really really hard, especially with a slightly heavier weight, all sets were really hard and i perhaps used a slight bit of momentum towards the end of the sets. Weight was just about perfect for rep range (10-12). I improved on last weeks workout by lifting more weight and will try to get 3 full sets of 12 with the a heavier weight.

C2. LYING REAR DELT RAISE
1st set: 5.3kg x 12
30 secs rest
2nd set: 5.3kg x 10
30 secs rest
3rd set: 5.3kg x 9

Notes- Really hard, picked the right weight this week and did pretty well. Next week i’ll try for 3 good sets of 12 with the same weight.

Session length: 43 mins.

Overall it was a pretty good session, was sweating significantly at the end and could feel my shoulders and upper back were fatigued. I improved every lift’s performance on last week and will aim to do the same again next week with increased weights. I’ll also try to make sure all sets have perfect form.

108

Well since i double posted and don’t know how to delete this reply, i might aswell ask a question:

I’ve started drinking chocolate milk post workout, does the fact it has 10g fat really make much of a difference, in terms of effect on recovery?

109

Here’s te nutrition stats for today (25/04/09):

protein: 254g
carbs: 340g
fats: 120g
calories: 3498

Overall things were pretty normal for a training day. I am still thinking fats are too high for a training day and will aim to replace with more carbs and/or protein in future. I did nibble on a few sweets at one point during the day, which isn’t included in the totals, but this is not so worrying as i have been pretty solid (clean, no cheat meals, pretty much on macros) all week with nutrition.

Ever since i upped the calories and therefore eating for a muscle gain focus, i have noticed little desire for cheat meals or straying from the diet, aside from the odd social occasion, which i think is pretty cool. Right thats it for the long sentences.

Rest day tomorrow, higher protein and fats, lower carbs. Hopefully 6 meals instead of the normal 5.

110

here’s the nutrition stats for today (26/04/09):

protein: 255g
carbs: 266g
fats: 154g
calories: 3494

I think today was pretty much perfect in terms of what i ahd stated i hoped for after yesterday. Fats were highere, with protein the same and lowered carbs, calories were spot on. This if probably the first rest day i’ve managed to get 6 meals in which made a big difference to the final totals, particularly protein. Back to training tomorrow so i’m gonna do the opposite of today, reduce fats and up carbs, trying to keep fats below 100 and carbs around 400g.

111

Right, so after eight weeks of the current training phase, i took measurements again this morning.

Here’s my current stats:
all taken upon waking 27/4/09 after going toilet

Weight: 185.4 lbs (up 1)
Supra-illiac: 17mm (same)
Body fat: 17% (same)
Lean mass: 153.88 lbs (up 0.83)
Fat mass: 31.52 (up 0.17)
waist: 33.88 (up 0.44)
chest: 39.25 (up 0.94)
left arm: 12.0 (up 0.06)
right arm: 12.18 (up 0.18)
left forearm: 11 (same)
right forearm: 11.18 (down 0.06)
left thigh: 22.3 (up 0.06)
right thigh: 22.88 (up 0.63)
left calve: 14.12 (up 0.06)
right calve: 14.06 (up 0.25)

Overall my weight is up 1 lbs. The body compOsition stuff says that the majority of the weight gain was LBM, with a much smaller gain in fat. Other than the evident gain in BW, all the other numbers are going up slowly. I am becoming increasingly worried at the rate of waist measurement increase, i think i should be able to find a balance where it barely increases but my weight continues to rise by about a pound a week. As a result of this i’m gonna drop calories slightly (-150kcal per day) for 2 weeks and see what affect, if any is shown. I’m gonna carry on as i have been doing with regards to training and nutrition, continuing to consume more carbohydrates and less fat on training days, calories will reduce to 3350. On rest days, carbs will be lower, fats higher with protein around the same (250g) with the same level of calories.

112

Here’s the first workout of the week, chest and back:

A1. DB BENCH PRESS
1st set: 29.5’s x 8
75 secs rest
2nd set: 29.5’s x 8
75 secs rest
3rd set: 29.5’s x 6

Notes- These were really hard, the increased rest periods helped to increase performance on all 3 sets. Next week i’ll probably up the weight.

A2. CHIN UPS
1st set: BW plus 5kg x 8
75 secs rest
2nd set: BW plus 5kg x 6
75 secs rest
3rd set: BW plus 5kg x 4

Notes- these were also really hard, i decided to keep the same weight on all 3 sets, despite this meaning a drop of load on the first set ( i did get more reps this time than previously though). The lowered load along with slightly longer rest periods helped me to get 6-8 reps on the first 2 sets, i was unable to get 6 reps on the third set though. This however was the first time i’ve done BW + 5kg on all 3 sets. My back, biceps and forearms were feeling it after these, more so than previous weeks.

B1. DB INCLINE PRESS
1st set: 23.7’s x 10
60 secs rest
2nd set: 23.7’s x 9
60 secs rest
3rd set: 23.7’s x 7

Notes- really hard, used the same load for all 3 sets. I managed to increase reps/load used on all 3 sets. I may consider upping the weight for the first two sets and keeping the third the same.

B2. 1 ARM ROW
1st set: 32.2kg x 10
60 secs rest
2nd set: 32.2kg x 10
60 secs rest
3rd set: 32.2kg x 10

Notes- really really hard, upped the weight significantly and still managed to get 3 full sets of 10. This is not to say these weren’t hard, being the heaviest weight i’ve ever done on these, my back was very fatigued after these. Strength had increased massively on these and i will try a heavier weight again next week.

C1. DB FLIES
1st set: 18.7’s x 12
45 secs rest
2nd set: 18.7’s x 11
45 secs rest
3rd set: 18.7’s x 10

Notes- these were really hard, really fatigued my chest a lot. I managed to maintain 18.7’s for 3 sets again, this week upping reps so all 3 sets were 10-12 reps. I may choose to up the load on all 3 sets or just on the first 2 as the last set was a real struggle.

C2. BENT OVER REAR DELT RAISE
1st set: 8’s x 12
45 secs rest
2nd set: 8’s x 11
45 secs rest
3rd set: 8’s x 10

Notes- these were also really hard, i upped the weight on last week and managed to get 3 sets of 10-12. Next week i’ll try the same weight for 3 sets of 12.

Session length: 41 mins

Overall, this was a great session, really hard work, sweating a lot throughout. I was sweating a lot at the end, my chest and back were really really fatigued (more than previously), as were my forearms, front delts, triceps and biceps, almost the same as when i have my arms workout. Personal bests were achieved on all exercise showing further progress, hopefully this will continue next week.

113

Here’s the nutrition stats for today (27/04/09):

protein: 243g
carbs: 380g
fats: 91g
calories: 3350

I think i did really well today, i lowered fats below 100g as intended and managed to keep protein about the same, with carbs nearer to 400g. Percentages were: protein-30% carbs-45% and fats-25%. Not sure what inatke will be like tomorrow, probably something like:

p-250g (30%)
c-300g (35%)
f-125g (35%)

Can’t wait til tomorrow now to see if my prediction is correct.

114

here’s the nutrition stats for today (28/04/09):

protein: 240g
carbs: 280g
fats: 139g
calories: 3348

Did pretty well again today, wasn’t far off with the macro percentage predictions:

p-29%
c-34%
f-37%

Would have probably like to have had slightly higher protein and/or carbs to bring fats down to 35% max ideally, but all in all i’m pretty happy. All the food was clean, i was bang on with cals and got plenty protein. I think in future i’d be pretty happy with this set up for rest days, tomorrows a workout day (arms), so i’ll take advantage and enjoy more carbs.

115

Here’s the second workout of the week (arms), and it goes a little somethin like this:

A1. STANDING CURLS
1st set: 26.2’s x 8
75 secs rest
2nd set: 26.2’s x 8
75 secs rest
3rd set: 26.2’s x 8

Notes- these were really hard, even though i upped the weight i was able to get 3 full sets of 8. Form was okay, bit jerky on a couple reps, but nothing major. The extra 15 secs rest seemed to help strength, as i struggled with last weeks weight, which was more than 2kg lighter than todays weight, but managed quite well today. Next week i’ll have to up the weight again.

A2. TRICEPS DIPS
1st set: BW plus 15.6kg x 8
60 secs rest
2nd set: BW plus 15.6kg x 8
60 secs rest
3rd set: BW plus 15.6kg x 8

Notes- As with curls above, strength has improved over the last week, i managed to hit my target of 3 sets of 8 with the heavier weight. Again, probably partly attributable to the increased rest period. Increased weight again next week, although i’m not sure how much more weight my rucksack can handle.

B1. SEATED CURLS
1st set: 18.1’s x 10
45 secs rest
2nd set: 18.1’s x 10
45 secs rest
3rd set: 18.1’s x 10

Notes- these were pretty hard, form was okay, relatively easier in comparison to last weeks weight with less rest. As above i will up the weight again next week for 3 sets of 8-10.

B2. TRICEPS EXT (LYING)
1st set: 15.6’s x 9
45 secs rest
2nd set: 15.6’s x 9
45 secs rest
3rd set: 15.6’s x 8

Notes- these were really hard, upped the weight from last week. Don’t particularly like this exercise at all, seems to place undue amounts of stress on my wrists. So even though i’m progressing with the weight/reps, i’m gonna try find another exercise that’s just as affective, but doesn’t cause discomfort.

C1. CONCENTRATION CURLS
1st set: 14.5kg x 12
30 secs rest
2nd set: 14.5kg x 12
30 secs rest
3rd set: 14.5kg x 12

Notes- these were really hard, still managed to get the full requirement of sets/reps though. I should be able to up the weight again and aim for 10-12 reps for 3 sets.

C2. SEATED OVERHEAD TRICEPS EXTENSION (1 DB)
1st set: 23.7kg x 12
30 secs rest
2nd set: 23.7kg x 12
30 secs rest
3rd set: 21.1kg x 10

Notes- these were pretty hard, the last set being the most taxing. As with lying triceps extensions, i dont really like this exercise at all. It seems to place too much pressure on my shoulders and/or lower back, meaning it doesn’t feel like the safest exercise and could maybe cause injury. Maybe it’s just my form is off, but anyways, i’m gonna try find another exercise to use instead which feels much safer, even though again, i’m making good progress.

Total session length: 51 mins.

Overall today session was pretty good, I managed to set new PB’s on all exercises which was great. The increased rest periods definitely played a part in this. I was sweating quite a lot at the end and my biceps, triceps and forearms were particularly fatigued, aswell as pumped. Next week i’ll hopefully have found some suitable replacements for the exercises noted above, and progress can continue.

116

here’s the nutrition stats for today (29/04/09):

protein: 248g
carbs: 386g
fats: 87g
calories: 3365

Think i did pretty well today, seen as i was out and about for quite a while earlier. Not exactly a typical day in terms of meal timings, btu i got a good amount of protein and carbs, and limited fats to mainly those you would call ‘residual’ (i.e. not the main macro of the food eaten). Tomorrow will be similar hopefully as i am out and about again, eating on the go.

117

Here is the third workout of the week (quads/hams):

A1.DB LUNGES
1st set: 31.3’s x 8
75 secs rest
2nd set: 31.3’s x 8
75 secs rest
3rd set: 31.3’s x 8

Notes- these were really hard, really pushed myself, my forearms were burning big time during these and my grip was even coming lose towards the end of the sets. This may prove to be an issue as i keep upping the weight. I used a shorter stride and really focused on keeping solid form. Gonna try up the weight and see if my grip will hold out for 3 sets of 6-8. The extra rest was appreciated and probably helped with strength maintenance.

A2. DB ROMANIAN DEADLIFT
1st set: 36.9’s x 8
75 secs rest
2nd set: 36.9’s x 8
75 secs rest
3rd set: 36.9’s x 8

Notes- The were really hard, corrected the form and definitely felt these in the hamstrings, a really good stretch. These were also taxing on the grip, which may limit the amount of weight i can use in future.

B1. DB SPLIT SQUATS
1st set: 31.3’s x 8
60 secs rest
2nd set: 31.3’s x 8
60 secs rest
3rd set: 31.3’s x 8

Notes- these were really really hard, probably the hardest set i’ve ever done in my short training life. I use a shorter stride and my quads were fucked. These also gave me problems with my grip fatiguing particularly at the end, as with the exercises above. As with above i’ll try up the weight and see how the grip goes. Without the extra rest i probably wouldn’t have been able to get all the reps.

B2. BODYWEIGHT LEG CURLS
1st set: BW x 7 (without barbell as aid)
45 secs rest
2nd set: BW plus 10kg x 10 (with barbell)
45 secs rest
3rd set: BW plus 10kg x 10 (with barbell)

Notes- these were also really hard, i tried to perform these without a barbell as an aid, but was unable to keep solid form for the correct amount of reps. I therefore used the barbell for the last 2 sets, and upped the weight to 10kg.

C1. STEP UPS
1st set: 18.8’s x 10
30 secs rest
2nd set: 18.8’s x 10
30 secs rest
3rd set: 18.8’s x 10

Notes- these were really hard, finally used a difficult weight which taxed my legs real good. I was even having problems with grip here even with the lighter weight as my forearms were fried from earlier. To be honest i probably didn’t go all out on these, i could have probably got 12 reps for all sets had i really pushed myself, but my legs were so fried from earlier i decided to stop at 10 reps. Possibly increased weight again next week.

C2. SINGLE LEG DEADLIFT
1st set: 13.9KG x 10
30 secs rest
2nd set: 13.9KG x 10
30 secs rest
3rd set: 13.9KG x 10

Notes- i added weight this week, was really hard trying to maintain balance for good form. I could definitely feel the hamstrings working hard. As above i took it a bit easy. Definitely not the hardest leg exercise, maybe its my form or something else but their not as hard as i would like.

Session duration: 58 mins

Overall it was a really really hard session, i’d go as far as to say the hardest i’ve ever done. I achieved PB’s on all exercises, so progress is still continuing which is good. I have never sweat so much before in my life. The increased rest periods helped with strength and were probably the reason i didn’t drop the heavy dumbbells which really fried my forearms from gripping during the dynamic exercises.

118

Here’s the nutrition stats for today (30/04/09):

protein: 222g
carbs: 425g
fats: 99g
calories: 3380

As i was on the move a bit during the afternoon, i had to use more portable food, which wasn’t as high in protein. However protein was still well over 1g/lb BW, so its not such a big deal. I went a bit carb crazy after the workout, which is reflected in the totals above. For the first time in a while i had something not included in the totals, a piece of cake, which i justify in my mind as not such a big deal seen as i took extra activity today (walking) and its the first time i’ve had anything not ‘on diet’ in about 2 weeks.

119

Here’s the nutrition stats for today (1/05/09):

protein: 214g
carbs: 332g
fats: 124g
calories: 3307

So today i cut down the meal frequency to 5 from 6 as i’m not too flush with money at the moment. I think i did okay, got plenty protein, carbs and fats. The one weak point was me having pancakes around 8pm (especially seen as they were white flour), but i don’t see it as that big a deal seen as i remained within my macros and this is a rare occurence. If i had gone over on cals massively i would have been dissapointed but i was pretty much where i needed to be.

120

Here’s the fourth workout of the week (anterior/rear deltoids):

A1. STANDING BARBELL SHOULDER PRESS
1st set: 40kg x 8
60 secs rest
2nd set: 40kg x 8
60 secs rest
3rd set: 40kg x 8

Notes- These were really hard, just about okay as far as form goes, although my back was arched significantly for the last couple reps. Next week i’ll try improve and get 3 sets of 8 reps with 42.5KG.

A2. BENT OVER REAR DELT RAISE
1st set: 13.9’s x 8
60 secs rest
2nd set: 13.9’s x 8
60 secs rest
3rd set: 13.9’s x 8

Notes- These were really hard, this is one of those exercises for me where form, with regards to ROM is not always perfect, this week ROM was better and i got the full requirement of reps. I’ll up the weight again next week.

B1. SEATED SHOULDER PRESS
1st set: 15.8’s x 10
45 secs rest
2nd set: 18.3’s x 9
45 secs rest
3rd set: 18.3’s x 7

Notes- After not getting anywhere on the Arnold Press for ages, i decided to change to seated shoulder press. I was surprised how much extra weigh i was able to lift, with the first set feeling quite light. I therefore upped the weight for the last two sets and it was just about right. Next week i should be able to get 3 full sets of 10 with the same weight.

B2. SEATED REAR DELT RAISE
1st set: 9.7’s x 10
45 secs rest
2nd set: 9.7’s x 10
45 secs rest
3rd set: 9.7’s x 10

Notes- Really hard, alike with the bent over raise above, my form is not always perfect with regards to full ROM. Increased the weight on last week and did pretty well, i’ll up the weight slightly again next week.

C1. FRONT RAISES
1st set: 13.9’s x 12
30 secs rest
2nd set: 13.9’s x 12
30 secs rest
3rd set: 13.9’s x 12

Notes- these were really really hard, especially with the much heavier weight, all sets were really hard and i perhaps used some momentum at times. Weight was just about perfect for rep range (10-12). I improved on last weeks workout by lifting more weight and will try to get 3 full sets of 12 with the a heavier weight.

C2. LYING REAR DELT RAISE
1st set: 5kg x 12
30 secs rest
2nd set: 5kg x 10
30 secs rest
3rd set: 5kg x 9

Notes- Really hard, used a similar weight to last week, but didnit make any progress, just repeated last weeks performance. I’ll either try to get more reps next week or change to a different exercise.

Session length: 50 mins.

Overall it was a really good session, was sweating significantly at the end and could feel my shoulders and upper back were fatigued. I improved nearly every lift’s performance on last week and will aim to do the same again next week with increased weights. Today was the first session with extra rest and it seemed to make some difference, particularly for the last couple exercises.