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10-04-2006, 06:41 AM
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Severe Soldiers *MASS* Log Post #1 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Severe Soldiers *MASS* Log
I am trying to gain 10+ LB by December this year. I'll be updating this as much as I can so... Let's see what happens! (I am always open to suggestion)
Current Supplements:
AST 32x Multi
Swole
ON Pro Complex Gainer
ISS Oh Yeah bars
E-Bomb
Uni-Liver
PrimaFORCE Pure ALA
NOW Omega 3,6,9
Workout days:
Monday (legs)
Tuesday (chest/triceps/forearms)
Wednesday (cardio run 2-4mi)
Thursday (back/biceps/forearms)
Friday (shoulders/traps)
Saturday (cardio light swim)
Sunday (rest)
Remember I'm always open to suggestions | 
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10-04-2006, 06:42 AM
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Severe Soldiers *MASS* Log Post #2 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Monday - Legs
Squat - 135x10, 185x10, 205x8, 225x8, 255x6
Leg Press - 180x8, 180x8, 230x3 (my legs were giving out)
Leg Extension - 110x10, 125x8, 140x6
Leg Curl - 110x10, 125x8, 135x6
Machine Calf Raise -175x20
I was feeling pretty good. I could have got more out of it if I had a partner though. No partner until next month but I am still going to give it my all without risking an injury too much. When I got on the Leg Press I was surprised I could only do 4 plates. My legs were pretty tired though... I would have done more calf raises but I decided I should try and get out the gym and eat so that I don't burn off too many calories. Overall, today was an ok workout. Could have been better. | |
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10-04-2006, 06:43 AM
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Severe Soldiers *MASS* Log Post #3 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Tuesday - Chest/Triceps/Forearms
Bench Press - 45x10,135x10,155x8,160x5
Incline Bench Press - 95x10,115x8,125x7
Dumbell Flys - 25x10, 35x8, 45x6
Dips - 3 sets 10x
Cable Tricep Extension - 140x10, 155x8, 165x6
EZ-Curl Lying Tricep Extension - 35x10, 45x8, 45x5
Bent Over Dumbell Extension - 10x15,8x15,6x15
Barbell Wrist Curl - 45x10, 65x8, 75x6
Reverse Barbell Curls - 55x10,65x8,75x4
Palms Down Wrist Curl - 10x15
Had a pretty good workout and a spotter today. Hopefully I can get a spotter every chest day. Strength seems to be going up pretty quick. Cant wait to bench 200+ with reps. Afterwards I had a weight gainer shake then went out to eat at a german restaraunt. I was stuffed. Thats about it. I'll update again soon | |
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10-04-2006, 06:44 AM
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Severe Soldiers *MASS* Log Post #4 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Wednesday - Cardio Run
Wow... I only ran 1.5 miles. My legs were still too sore from my previous leg day. I think I'm going to switch Runs to Saturdays and Swims to Wednesday. That should work good. Other than that I didn't do anything but sit at a desk on the computer, watch tv all day and eat. I feel like I am gaining weight so I will weigh in this friday and find out. | |
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10-04-2006, 06:44 AM
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Severe Soldiers *MASS* Log Post #5 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Thursday - Back/Biceps
Deadlift - 65x5, 95x5, 135x10, 185x8, 205x6
Bent Over BB Row - 70x10, 95x10 115x8, 125x6
Back Extensions - BWx10, 25x10, 35x10, 45x17
One Arm DB Rows - 20x10, 25x10, 35x10 (assessing my strength for these)
DM Curl - 35x10, 40x6
I got out of the gym after that. That alone took an hour. I figure I don't really need to work on my arms I should probably be concentrating on compound movements instead. I am still 144LB so I guess I will start a program consisting of the basic compound movements and see how that works out for me. | |
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10-04-2006, 06:45 AM
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Severe Soldiers *MASS* Log Post #6 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Friday - Shoulders/Traps
Weight 145.1
Most I've weighed so far! I gotta keep it up. I'll post my workout tomorrow at work.
-----------------------------------
Power Partials - 10x10LB, 8x15, 6x20
Front Dumbell Raises - 10x10, 8x15, 6x20
Seated Barbell Military Press - 10x45, 10x75, 10x95, 3x115
Machine Military Press - 4x150
Arnold Press - 10x30, 8x40, 5x45
Shrugs - 10x60, 21x45, 18x50 | |
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10-04-2006, 06:45 AM
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Severe Soldiers *MASS* Log Post #7 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Monday - Legs
I rested on the weekend but cheated a little because I went to the club and danced and skipped a meal or two . Double cheeseburgers seemed to have made up for it though because now I weigh 147!!!
Squats - 10x65, 10x135, 8x205, 5x275
Leg Press - 10x180, 8x270, 6x360
Leg Extentions - 10x130, 8x145, 6x160
Leg Curl - 10x130, 8x145, 6x160
Standing Calf Raises - 12x175, 190x10, 205x9
(also did some real quick sets of seated calf raises)
I hope I can keep gaining like this. I've been eating a lot though even if I did mess up on the weekend a little bit. I also started drinking about 3/4 gallon of milk today. That's going to be an everyday thing until I can drink a whole gallon. I've noticed my legs getting a lot stronger too. Wish me luck on my gains! | |
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10-04-2006, 06:46 AM
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Severe Soldiers *MASS* Log Post #8 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Tuesday - Chest/Triceps
Flat Bench Press - 5x65, 6x85, 10x135, 8x155, 2x175
Incline Bench Press - 10x95, 10x115, 7x135
Dumbell Flies - 10x35, 8x40, 5x45
Weighted Dips - 10xBW+15, 9xBW+20,8xBW+25
Cable Tricep Extension - 10x110, 8x120, 5x130
Bent Over Dumbell Extension - 10x15,8x15,6x15
I forgot to take a pen and pad to the gym but I remember everything but can't be sure about the workout I did on the machine. I also couldn't remember how much weight I did with the skull crushers. Oh well. I'll remember from now on.
I checked the calculator for my one rep max. It says I can only bench 180 1RM but I've benched 190 before. I guess it's because I am worn out by the time I do my last set. I think I could have pushed 12 on my first actual set though. Anyway, I'll put more weight on the bar next week. | |
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10-04-2006, 06:46 AM
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Severe Soldiers *MASS* Log Post #9 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Wednesday - Swim/Basketball
I did cardio for about 45 minutes today and thats about it for today. I'm pretty sore from the swim though. | |
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10-04-2006, 06:47 AM
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Severe Soldiers *MASS* Log Post #10 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Thursday - Back/Bis
This does not include warm up sets.
Deadlift - 10x135, 8x205, 6x225
Bent Over BB Rows - 10x95, 8x115, 6x125
One Arm DB Rows - 10x30, 10x40, 10x45
A couple other back excercises I rushed through.
I'm at 150LB now. It's great moving up in weight so fast. I hope I can make it to 160 soon. That's all I have to report for now. If anyone is new and likes my results I can explain 1x1 what I eat and my workout routine. | |
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10-04-2006, 06:48 AM
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Severe Soldiers *MASS* Log Post #11 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Friday - Shoulders/Traps
Power Partials - 10x15LB, 8x20, 6x25
Front Dumbell Raises - 10x15, 8x20, 6x25
Seated Barbell Military Press - 10x95, 5x115, 5x115
Wide Grip Pull up - 10
Parallel Grip Chin Ups - 10, 8
Shrugs - 21x45, 21x50, 15x55
It was a good workout. I wanted to throw in some other muscles that I didn't feel were worked hard enough earlier in the week. Nothing else to report.
Last edited by SevereSoldier; 10-08-2006 at 02:21 PM.
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10-04-2006, 06:49 AM
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Severe Soldiers *MASS* Log Post #12 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Monday - Legs
Squats - 10x155, 8x225, 5x280
Leg Press - 10x180, 8x270, 2x430 (muscle failure)
Leg Extensions - 10x145,8x160,6x175
Leg Curl - 10x145, 6x160
Felt like crap but still had an OK workout. | |
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10-04-2006, 06:50 AM
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Severe Soldiers *MASS* Log Post #13 |
Join Date: Sep 2006 Location: East Anglia, UK Age: 31
Posts: 2,433
Height: 5'8" Weight: 154 lbs
Rep Power: 52799 | Are you sure that's muscle you're gaining? From what I understand, it takes around 10 to 12 days for the results to begin to show so you shouldn't be gaining THAT quick...
Correct me if I'm wrong someone, I'm still figuring it all out... | |
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10-04-2006, 06:50 AM
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Severe Soldiers *MASS* Log Post #14 | | Muscular
Join Date: Oct 2006 Location: Texas Age: 21
Posts: 115
Rep Power: 30 | Tuesday - Chest
Flat Bench Press - 10x115, 10x135, 8x155, 3x175
DB Press - 10x100, 8x120
I also did some pushups
Man, I'm getting pissed. Shitty ass workout partners don't want to lift weights. Oh well, I'll get around it. My steady workout partner will be back in a couple weeks. | |
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