This is my very first log and I wanted to get this out there to get input from everyone out there. I'm 5'8 about 210 211. Trying to keep pushing my weight up more until May. Not for sure on my BF% but tend to find out what it is.
Stuff that i am taking right now to help out is some amp-creatine, Animal M-stak, BCAA, fish-oil, CoreMrp, and to add some extra size for the time being some NO-Xplode.
Diet wise, has been good. Everytime i tried to gain mass it really helped and its been working for about 3 years now.
breakfast: BCAA, 4 poached eggs, 3 wheat toast w/natty p-nut butter, and 1 cup of oatmeal wit a table spoon of sugar and sprinkle of cinnamon with 16 oz of OJ 8 oz of 2% milk.
pre-work meal: A can of tuna or chicken w/bbq sauce a toasted wheat natty p-nut butter and jelly sand. Supps included N.O. and my Animal m-stak.
Post-work meal: some kinda pasta with grounded beef, or steak sandwich, or steak salad wit poached eggs and ranch dressing. but before all that i take my whey protein which is the Core.
pre-dinner meal: pretty close to the same as my pre-work out meal.
Dinner: Mixed veggies with some kind of steak (black angus ) or some kind of chicken with mashed or baked potato. Other then that get nice high carb pasta in me. and right before i go to bed end it all off with some more BCAA.
I like to go to the gym starting mon-sat. with my breaks on fri (because i work all freaking day and sunday because i like to be lazy on these days). I'm just going to recap this previous week because i feel that its been my best week of progression so far and im only going to note my best days and lift.
Monday: Chest and Tris
Flat bench: warmup-135 15x
3- 275 5x (clean)
DB Press: 1-80s 12x
incline DB press: 1-80s 10x
3-105s 7x (clean started to feel real fatigued)
Machine butterflies: did 3 sets at the same weight but basically burnt it out to get a stretch.
Skull crush press: 1-85 8x press 15x
2-105 8x press 15x
3-115 6x press 10x
weighted dips: +45 12x for all 3 sets
tri pressdown machine: 1-90 10x
Tuesday: Legs and Back
Squats: warmup- 135 12x, 225 8x
3-385 6x (clean)
DB Lounges: (Start from DB Rack end at the other side of the Db Rack) dont know exact number but its far! lol and i stay at the same weight and its 60s.
Calf Raises: warmup-90s 20x
1- 135 15x
2- 160 15x
3- 180 15x (clean)
Standing Calf Raises: 1- 135 20x
2- 185 20x
3- 185 20x
Hamstring curls: 1- 90 8x
2- 135 8x
3- 180 6x
bentover rows- warmup 135 10x
2- 245 8x (clean)
3- 255 6x (clean)
lat pulldown: warmup- 135 10x
1- 195 8x
2- 225 8x (w/straps)
3- 240 7x (w/straps clean total 8)
Iso High Rows: warmup- 180 10x
2- 340 8x
3- 360 6x (clean)
DB shoulder press: warmup- 50 10x
1- 80s 8x
2- 90s 8x
3- 95s 8x (clean)
DB front raises: 1-50s 8x
3- 65s 6x
DB side raises: 1- 45s 8x
2- 50s 8x
3- 55s 8x
rear delt flies machine- 1- 90 25x
2- 110 25x
Standing DB Curls: 1-45s 8x
3 60s 6x (clean)
preacher curls: 1-85 8x
3-115 6x (clean)
cable curls: 1-60 10x
tri pressdown: 1- 90 10x
2- 110 10x
3-139 7x (clean 8 total)
weighted dips: +45s 12x all 3 sets
note: ive improved on the following, flat bench, db press, db shoulder press, iso high rows and bentover rows. weight went up on bench and db flat press and db shoulder press. reps went up on the others. looking to go up in weight from the above.
Comments would be great guys. Thanks.