The first and last successful weight gain journal

HAHA! Unfortunately it didnt to any great extent, this is wednesdays workout, and i weighed myself yesterday too, quite a shocker.

as the legpress machine was painted over to make it look better for selling, my foot slipped, and i dont need to explain the rest, luckily i was on a warmup so no damage done, but i skipped legpress yesterday-so did everyone else, because they used some stupid slippery paint and everyone was breaking there asses LOL.

superset 1:squats
132lbs x 10
154lbs x 10
165lbs x 10
176lbs x 10

Rest 60 seconds

superset 2:lunges
45lbs dumbells x 10
45lbs x 10
45lbs x 10
50lbs x 10

Rest 60 seconds

superset 3:deadlifts
132lbs x 15
176lbs x 10
176lbs x 10
176lbs x 10
176lbs x 10

Rest 60 seconds

superset 4:bentover barbell rows
90lbs x 10
90lbs x 10
100lbs x 10
100lbs x 10

Rest 60 seconds

superset 5:Dumbell shrugs (gym got stupidly busy and the barbells vanished into oblivion lol)
45lbs x 10 (each arm)
55lbs x 10
60lbs x 10
60lbs x 10

Rest 60 seconds

superset 6:decline crunches
22lbs plate on chest x 15 for 3 sets.

I weighed in at 153.5lbs, and i hadnt eaten in 2-3 hours! wahoo!

My BF% i didnt get measured though, but im sure its not higher than 8%

Im also feeling fine today, so no cortisol pump for me lol

4lbs weightgain in two weeks! Though im sure its newb/muscle memory gains, but i dont care, weight is weight lol.
 
 

4lbs weightgain in two weeks! Though im sure its newb/muscle memory gains, but i dont care, weight is weight lol.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

 Indeed.
 
I have a worrying feeling that i may have put a lot of fat on...
Im gonna go get my BF checked out tommorow lol.

Ah yes, fat...
 
theres a reason i'm 200 lbs.  and its not all muscle.

LOL.
 
I think some of it is food weight, because my abs seem more prominant than when i started bulking lol.
Though that may be because i worked them yesterday
 
 

Naaw, I was saying that is awesome..it is optimal.
 
Sure some is water and food...but there is NEW MUSCLE THERE NOW!...and it will continue in that direction!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

LOL, actually upon further digging, i appear to have LOST Bodyfat, im down to 7.2% apparently, but i dunno, i reckon that might just be dehydration or lack of food when i got measured, i mean .6% of ~153.5lbs is .7lbs roughly, which isnt a lot really, so its nothing to really make any hard writing in lol.
 
Fridays workout was soul killing, just like fridays usually are, for many reasons.
 
1.The weights used are light
2.Its friday, i just want to sit back before i have work during the weekend
3.I have coincidental problems with dieting fridays, i appear to glutton or have nothing, which isnt good at all.
 
Anyway heres the "workout" lol.
 
Superset 1:Benchpress
90lbs x 10
100lbs x 10
110lbs x 9
90lbs x 10
 
Superset 2:Barbell skull crushers
33lbs x 15
44lbs x 10
55lbs x 10
55lbs x 10
 
superset 3:Shoulder barbell press
60lbs x 12
70lbs x 10
80lbs x 10
90lbs x 2
 
My strength went here, obviously, and decided to quit while i was ahead LOL.
Im not surprised, my triceps and shoulders are my weak points, i need to tackle this problem though as lacking tris mean no growth on bis and lacking shoulders means crap lats, chest and delts.
 
As monday and tuesday my gym is closed for new equipment, i benchpressed this day, and i can do arm curls and lat work at home as my home weights are heavy enough to push my bis etc.
 
Wednesday im hoping to do the same weights for squats and maybe a set of 200lbs for deads.
 
My weight transitioning is slower here, last time with the 5x5 i could add 10lbs every week nearly, for the first few months to 200-220lbs odd, but with these higher reps that last wednesday nearly killed me, i can do 176lbs for ages usually, but having only 10 secs rest between each set and continuously going up by 10lbs per set really does wear you out lol
 
Im hoping to get to 160lbs by march time.

Well, change the workout now!
If you want ongoing results you have to change it!  Weekly!
 
For instance you only do 10 second rests...try 30 second rests...you will be MUCH STRONGER!  (because you allow the CP and glycogen to replenish and the oxidative byproducts to be removed...)
 
Or
 
Superset properly!!!! 
(you are actually doing short rest pyramids ) 
That means opposing muscle groups..A/B rest A/B rest A/B rest
 
Superset -
A -Chest
B - Back
 
Superset -
Bi
Tri
 
Superset -
Hams
Quads
 
Superset -
Calf
Shoulder

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Fair enough, would squats/lunges be considered a superset even though the targeted muscles are primarily the same? Because its a different exercise.
 
I think i will indeed have to up the rest time.
 
Il just mix together chest/lats/bis in one superset and then legs/back/abs and then tris/shoulders the next.
 
Im not losing weight, but as im lowering BF (or so it seems) would you suggest maybe adding a hundred or so calories dan? Or should i keep everything the same for now?
 
My legs have GROWN
 
calves are now 14 1/4" and thighs are 20 3/8"
 
Not much change on any other measurements though, has all this weight just gone to my legs?

Fair enough, would squats/lunges be considered a superset even though the targeted muscles are primarily the same? Because its a different exercise.

 
Well, technically "supersets" means opposing muscle groups.
 

Il just mix together chest/lats/bis in one superset and then legs/back/abs and then tris/shoulders the next.

 
Tough...we call that a GIANT set.
 

Im not losing weight, but as im lowering BF (or so it seems) would you suggest maybe adding a hundred or so calories dan? Or should i keep everything the same for now?

If weight stays the same and BF goes down..muscle went up!
You can ride that a little longer until it stalls, THEN up the calories!
 

My legs have GROWN

calves are now 14 1/4" and thighs are 20 3/8"

Not much change on any other measurements though, has all this weight just gone to my legs?

 

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Il keep it at ~3200 until next month and then add in some more carbs and protein primarily.
 
Well it has started to happen the past 5-6 days, i've become seriously horny, meaning a testosterone boost.
 
Even weirder is i have been getting a lot of "youre looking taller" comments, and i got measured at 6'1.6" on that machine...I thought it was the shoes but iono,the heels arent 1.5" big, heck they hardly make 1/2", ive always been 6ft give or take 1/4", sometimes i come out as my old 5'11 1/2" though, havent measured myself in ages lol.
 
I think my posture just really sucks ass LOL.
 
Even so im still gonna go on tribulus, i told my fiancee itd make me horny and she just smiled

Daaaaaang. I love the test rush!!!! 
 
I will keep my mouth shut about the trib...

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lol yeah it's a great feeling! Apart from when youre in public for 5 hours straight and have a major urge to...LOL
 
Don't hold back on me dan, tell me whatever you want, id personally say youre one of if not the most knowledgable person on this board accordance to the biology of it all, so your opinion to me is pretty damn near gospel

OK.  I didn't want to spoil the placebo effect.
 
There is NO evidence that this has any value for hormones and body composition.
 
It is all based on overreporting of a single, small, poorly done study that did not follow generally accepted practices...the reported findings could never be replicated.
 
The best designed and most recent human study compared the effects of tribulus (3.21 mg per kilogram of body weight for example, 292 mg daily for a 200-lb man) against placebo (fake treatment) on body composition and endurance among 15 men engaged in resistance training. At the end of the 8-week study, the only significant difference between the treatment and placebo groups was that the placebo group showed greater gains in endurance!

Antonio J, Uelmen J, Rodriguez R, et al. The effects of Tribulus terrestris on body composition and exercise performance in resistance-trained males [abstract]. Int J Sport Nutr Exerc Metab. 2000;10:208,215.

One well designed study failed to find that tribulus affects male sex hormone levels in young men.

Neychev VK, Mitev VI. The aphrodisiac herb Tribulus terrestris does not influence the androgen production in young men. J Ethnopharmacol. 2005 Jun 30.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Studies performed in Bulgaria are the primary source of most current health claims regarding tribulus. According to this research, tribulus increases levels of various hormones in the steroid family, including testosterone, DHEA and estrogen, and for this reason they claim it improves sports performance, fertility in men and women, sexual function (again in men and women), and symptoms of menopause (such as hot flashes).
 
Unfortunately, the design of these studies appears to fall far short of modern scientific standards, and there has not been any trustworthy scientific confirmation of these supposed benefits. One well designed study failed to find that tribulus affects male sex hormone levels in young men.

Tribulus terrestris is usually taken at a dose ranging from about 85 to 250 mg 3 times daily with meals. Some tribulus products are standardized to provide 40% furostanol saponins and taken at a dose providing 115 mg of saponins 2 to 3 times daily.

No significant adverse effects have been noted in any of the clinical trials or human research studies of tribulus.

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