The first and last successful weight gain journal
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The first and last successful weight gain journal - 1/19/2007 3:09:28 AM
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twistedlink
Posts: 3123
Joined: 5/31/2005
Status: offline
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Ok so i started up again, and this is my last attempt, if i make it-good, if i dont, well i wont be sticking around much anymore apart from just helping out new guys and posting info lol.
Yesterday January 18th stats
6ft
149.5lbs
7-8% BF
Measurements:
Biceps:12.5"
Chest:38"
thighs:20"
calves:14"
wrists:7"
forearms:11"
waist:28 1/4"
Neck:14"
Now i havent lifted in a while, and im upping the reps to 8-10-12 depending on my mood
I had an idea of doing a 10x8x10x8x10 similar to my 8x5x8x5x8 routine which made my strength rocket up, but we'll see, anyway this is similar to veg's full body workout stuff to get me in the mood for things.
The performance here is crap, my endurance is just GONE, i felt the strength, but my chest and legs just went to jelly, and i even had a carb loaded lunch before hand and a weightgainer filled with carbs, i think its where im not used to the lifting. Anyway here goes
1st exercise:Benchpress
90lbs x 12reps
110lbs x 10reps
115lbs x 7reps
110lbs x 6reps
100lbs x 6reps
135lbs x 1rep
Strength just went, but i knew itd be similar to this, im actually surprised i managed to max out on 135lbs because usually i have trouble when i was in the middle of my last training.
2nd exercise-squats
110lbs x 25 reps
135lbs x 15 reps
155lbs x 10 reps
I didnt want to max here as i didnt have my belt or anything and had only just come back into the game, but next squat day il be doing 135lbs for 5 sets of 10.
3rd exercise:Dumbell curls
65lbs x 12
70lbs x 10
75lbs x 8
Well this shocked the crap outta me, my arms are strong as ever 
Anyway im off to the gym to do some shoulder/back and tricep work 
I'll be posting up pics of myself in a few days time and updating the pics every 1 month to see my gains and so you can critique if you wish.
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
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RE: The first and last successful weight gain journal - 1/19/2007 8:11:21 AM
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twistedlink
Posts: 3123
Joined: 5/31/2005
Status: offline
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January 19th
1st exercise:deadlifts
132lbs x 12
155lbs x 10
176lbs x 10
176lbs x 10
2nd exericse:Bentover barbell rows
66lbs x 12
77lbs x 10
82.5lbs x 9
82.5lbs x 8
3rd exercise:Military presses
66lbs x 12
66lbs x 12
66lbs x 10
66lbs x 8
4th exercise:behind back tricep lift
66lbs x 12
55lbs x 12
55lbs x 10
55lbs x 10
I think i may have sorted out my benchpress problem, i noticed my grip was way too close, i spread out my grip yesterday, and my god, my chest is hurting more than it has EVER done before, and i felt a lot more of my chest being worked during it too.
So hopefully my lifts on bench will become more impressive.
Again these numbers aren't anything impressive, but im easing myself in.
Monday i shall do a longer version of the starting day, chest, lats and bi's, and hopefully my endurance will be better.
These past 1 1/2 days ive consumed over 4000 calories, with another estimated 2500 to go, im aiming for 3200 a day, and this time im loading up on carbs, it worked for dae, and i dont have money for too much protein anyway.
Im relying less on liquid supps to just one to two drinks a day, the rest is all food.
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to twistedlink)
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RE: The first and last successful weight gain journal - 1/19/2007 8:26:18 AM
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kubakuba
Posts: 115
Joined: 10/24/2006
From: Michigan
Status: offline
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quote:
Ok so i started up again, and this is my last attempt, if i make it-good, if i dont, well i wont be sticking around much anymore apart from just helping out new guys and posting info lol.
Why's this? Have you not had good luck w/ your past BBing experiences? You seem to know your stuff, I would say if you upped your body weight (to at least 170-180) and did a high intensity routine you would gain strength like whoa.
(in reply to twistedlink)
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RE: The first and last successful weight gain journal - 1/19/2007 8:38:33 AM
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twistedlink
Posts: 3123
Joined: 5/31/2005
Status: offline
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I was successful in that i did get to 166lbs, i got to that however via 5lbs being food and water, and i went up to nearly 9% BF, so it wasnt all muscle, and i just lost motivation because i felt it was too slow, but yeah im back and im gonna do basically what you said.
Ive been PMing dae and basically ive come to the conclusion to train like him, eat all the time, lift SERIOUSLY intense when im working out, and rest as much as i can when i have a rest day.
Im loading up on tonnes of pre and post workout carbs also riddled with as much protein as i can.
My workouts were intense last time but had rests etc.
These workouts are easing in workouts, next week theyl be more intense, and if i feel like it, start my major 3 different week routines and superset it all, meaning over 12 exercises per workout day with only 2 minutes rest between each 3-4 exercises.
Im hoping to get to 170-180lbs by June time, 5 months to gain 20-30lbs, thats 4-6lbs per month...which is i guess optimistic, but hey no point in making goals if theyre too easy lol.
But i dont mind getting to 10-12% BF for that weight, i can shred down easily anyway.
EDIT:My gym partner also got a top of the range phone that can make pretty decent looking videos, so im gonna sign up a account to some video site and post up some videos so my form can be critiqued to make sure im doing the exercises properly.
< Message edited by twistedlink -- 1/19/2007 8:40:40 AM >
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to kubakuba)
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RE: The first and last successful weight gain journal - 1/19/2007 9:34:26 AM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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I love making video's. Its really embarassing making them though.. I feel so lame someone taping me while im at the gym lifting... Thats why I have only made one so far.
(in reply to twistedlink)
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RE: The first and last successful weight gain journal - 1/19/2007 9:52:02 AM
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kubakuba
Posts: 115
Joined: 10/24/2006
From: Michigan
Status: offline
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4-6lbs a month shouldn't be TOO hard. Just really gotta keep w/ the diet and workouts. GL to you. I'll be followin your log.
(in reply to IBendBarbells)
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RE: The first and last successful weight gain journal - 1/19/2007 10:09:22 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
Status: offline
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quote:
Im hoping to get to 170-180lbs by June time, 5 months to gain 20-30lbs, thats 4-6lbs per month...which is i guess optimistic, but hey no point in making goals if theyre too easy lol.
Not unreasonable....and like you said, a goal worth making is somethimes worth making boldly!
If you track your stats weekly, you should be able to guage what needs to be done to keep the gains on the up and up!
As I remember, you primarily come in as a "skinny bastard" ??
That just lets you know that your diet is an important consideration for you.
You have to keep calories-in high enough.
Your protein intake should not be excessive, because protein INCREASES your metabolism (+~20-25% of whole food protein calories consumed) making gains that much harder!
30% fat (good fats!) is good because it not only helps provide the precursors for optimal hormone production, it also provides low volume calories that have almost no impact on metabolism (+~5%). This is unless fats make you feel so full you can't stand them!
Carbs are muscle sparing, etc...but the type of carbs should depend on your hormone response to carbs. If you eat fruit and tend to fatten up...then stick closer to sweet potato, rice, oats, etc.
The make-up of your meals DOES MATTER, and can have a drastic effect on your results. (Assuming you are training with sufficient intensity and progression, adequately resting, hydrating, and supplementing appropriatly.)
My top picks:
A multivitamin-mineral
Fish oil
Creatine Mono for increased training intensity
BCAA pre and post all exercise
Antioxidants (L-arganine, vitamin C, an antioxidant compound, etc)
L-Theanine if there are issues of stress
I have some notes in the first post on this page that might be of interest to you:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
1/2 way down is a runnin glog of weight, BF%, Calories, etc, showing rate of change...might find that interesting.
I know what you are thinking...Mesomorph. Don't think that. Anyone can do this.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to twistedlink)
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RE: The first and last successful weight gain journal - 1/20/2007 8:37:54 AM
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twistedlink
Posts: 3123
Joined: 5/31/2005
Status: offline
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Yeah i was a calorie whore before but relied way too much on extreme protein amounts, which most likely did lead to metabolism increases.
I used the calorie calculator and i need 3200 calories, of which im splitting int
50% carbs
20% protein
30% fats
Im trying to stick to that as best i can, them number may fluctuate up and down by 5% or so, but nothing extreme.
After every month goes by i'll up the calories (assuming the current calorie intake was enough throughout the month or it will go up beforehand)
Read your journal already man, you make sick gains! lol.
I cant supplement too much as i am on a major budget, but oh well.
Ive managed to get these foods as my primary foods, and if i have any leftover money or feel like a treat-anything else
for 1 week i shall consume these types of foods
Pasta (cheap and easy)
Tuna (same)
corned beef (loads of protein with fat, im not too bothered about BF right now, i just wanna pack muscle on me, i can knock BF% down in days if i just let the metabolism do its thang lol)
Basmati rice (carrrbs)
Normal rice
Chicken breast (sometimes)
Nuts (and loads of them)
all fruits and vegges
Cheese (Edam, as i love it lol)
Other foods such as clean cut meats i simply cannot afford.
Im not too bothered about variety, i enjoy any food, as long as it gets me big.
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to danmirage)
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RE: The first and last successful weight gain journal - 1/20/2007 9:43:50 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
Status: offline
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I fully understand the tight budget...thats me too!
My basic thing is the best foods I can get.
I get whole turkeys, whole chicken, sides of beef...Roast em up and freeze a portion.
I slice them down for slices myself!
Sweet potato, vegatables...
Rice and anything I can, I get in bulk!
I get my whey in bulk...pure whey. When that is all I have, I would use it as the pre post workout (BCAA) aminos as well.
The cheapies are Vitamin -C 500mg for antioxidant, B-Complex 50mg for stress, a multi VM, 17 ounce bottles of carlson fish oil (costly one time but they last FOREVER, I keep em in the fridge! 100 servings a bottle at about $0.25 per serving)
From there, everything else you add in is just gravy on top. You don't need anything else.
Your plan sounds great to me.
I love going back to the beginning. In my mind I go back to the 80s in World Gym Santa Monica...just sweat, grit and muscle with lots of food. Everyone was workin out so intently and intesley...I remember Samir Bannout, the Lion of Lebannon, in there one day...I have never seen anyone train like he did. He won the "O" that year. Sure he used juice, but it was the WAY he trained..you could feel his muscle growing just watching him, heck you could feel yours growing. (That, and we were the same height.)
...in my mind..that is what I return to. That pure training ecstasy. That thing we forget when we get caught up in all the other stuff.
< Message edited by danmirage -- 1/20/2007 9:45:51 AM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to twistedlink)
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RE: The first and last successful weight gain journal - 1/22/2007 3:28:19 PM
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twistedlink
Posts: 3123
Joined: 5/31/2005
Status: offline
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It is nice going back to a gym you havent been to in ages, or one you havent been to even and just lifting since ages back. Must be the endorphins or something lol.
Today the gym was moving all its equipment down and re doing its flooring, luckily however as im good friends with the owner he said it was ok to move the bench apparatus to one side and use it.
This is chest lats and bicep day, but as he took down all cable machines (which have grips on them for pullups etc too for lats) i couldnt do lats.
Heres my workout.
1st exercise:Benchpress
90lbs x 12
100lbs x 10
110lbs x 10
110lbs x 4
100lbs x 7
Strength whacked out here, i appear to have lost strength here, oh well, nothing new there
2nd exercise:Barbell curls
45lbs x 15
55lbs x 12
65lbs x 10
75lbs x 10
75lbs x 10
Probably could have done more than 75lbs but didnt wanna push it really.
3rd exercise:Hammer curls
45lbs x 15
55lbs x 12
65lbs x 10
65lbs x 10
65lbs x 10
Gah i love this exercise, i love the feeling of sore forearms, best feeling EVER...apart from...you know
Unfortunately due to the gym being done over etc i wasnt able to stay that long and had to go after this...Unfortunate but oh well, just one extra easing in day, i was going to make this week into an easing in week anyway when i first planned this all out, wednesday shall be my next day, and i shall pull out some MEAN squats and deadlifts!
As for now, i need to load up on 800 calories
_____________________________
http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
(in reply to danmirage)
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RE: The first and last successful weight gain journal - 1/22/2007 4:06:57 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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3rd exercise:Hammer curls
45lbs x 15
55lbs x 12
65lbs x 10
65lbs x 10
65lbs x 10
Those have to be dumbells. I remember i said everyone has their strong points this one is defenently yours.
(in reply to twistedlink)
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RE: The first and last successful weight gain journal - 1/22/2007 7:25:25 PM
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vdk_au
Posts: 1832
Joined: 2/13/2006
From: Australia
Status: offline
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twistedlink, I thought you said that you weren't able to do gym anymore because they moved away?
(in reply to danmirage)
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