T Nation

Brian's Summer Weight Gain Log

Gonna try to gain as much weight as I can before football starts in mid august. I went from being 184 at the beginning of my lacrosse season to 180 at the end of it. Prom was on the 18th a couple days after my lax season ended and i pulled an all nighter and that made my weight drop down to about 175 when i weighed myself yesterday. Weight gain has always been a struggle for me. I can eat anything and stay under 10% bf (not a bad thing). Well my first workout since lax is tonight and im hittin legs. Cant wait and ill keep everyone posted.

Close Neutral Grip Lat Pulldown 4x8
Straight Arm Pull Down 4x8
Close Neutral Grip Cable Row 4x8
50 Wide Grip Pullups throughout the workout
Barbell Curl 1xFailure

Incline 4x8-10
Incline Dumbell 4x8-10
Weighted Dips 4x6-8

Wed: (Optional)
Power clean and Arms

Leg Curl 4x6-8
Close Stance Leg Press 3x20
Donkey Calves 3x20
Seated Calves 3x20

Standing Press
Seated Dumbell Press 4x8
Lateral Raises 4x12
Rear Delts on the Pec Dec 4x12
Dumbell Shrug 1xFailure

Keepin the volume high to evoke more of an appetite response.

Oh yeah, football starts in 12 weeks, so I wanna gain 12 pounds(at least). For all intents and purposes Ill pretend my starting weight is 180. So by next Monday morning when I weigh myself, Id like to be 181.



Deadlift- 315x3x3
Lat Pull Down- 120x8, 140x8, 160x8, 180x8
Straight Arm Pull Down 40x8, 50x8, 60x8, 70x8
Cable Row- 120x8, 140x8, 160x8, 180x8
Straight Bar Curl 50x21
50 pullups throughout

Gym closed early so I got it all done in 35 minutes.


Bench- 185x5, 195x5, 205x5, 215x5, 215x5
Incline- 135x8, 145x8, 155x8, 165x8
Incline Dumbell- 50x4x8
Dips- 4x6

Definitely over estimated my strength on dips. Last time i did those i was a 125 pound 7th grader and could bust out like 30 of them. i havnt done them since ive been serious about lifting. i think my tris and chest were dead at that point as well.

sore today, legs tomorrow:)


Squats- 225x5, 235x5, 245x5, 255x5, 260x5
Single Legged Curl-90x8, 110x8, 130x8, 150x8
Close Stance Leg Press- 90x20, 90x20, 140x20
Seated Calf Raise- 90x3x20
Standing Calf Raise- 95x3x20

Foam rolled the legs. Very painful.
strict ohp- 100x5, 100x5, 110x5, 115x5, 120x5
seated dumbell press- 40x8, 45x8, 50x8, 60x8
cable laterals- 10x12, 5x3x12
pumper shit for arms while waiting for a machine
rear delt fly machine- 120x4x12
db shrug- 75x25

always in for some summer weight gaining.

Weighed in this morning at 181.8 so i met my weekly goal of 181. Next mondays goal is 182.8

i had to miss back today so ill do it tmr

gym was busy and i was in a hurry so i had to cram everything into 20 minutes. had a good workout and went heavy nonetheless.

cable pullovers-4x8 worked up to the entire stack
lat pull downs-4x8 started at 140 went up by 10 each set
cg cable row 180x8 220x12

incline-145x8, 155x8, 165x8, 165x8
dumbell incline- 55x8, 55x8, 60x8, 60x8
bw dips- 7,8,7,7

squat- 255x4,265x4,275x4,285x4
single leg hamstring curl-110x8, 140x8, 160x8, 180x8
close stance leg press 45+25 per sidex3x20
seated calf raise- 90x3x20
standing calf raise-105x3x20


strict ohp- 115x4, 120x4, 125x4, 130x4
seated dumbell press-60sx4x8
cable side raise-7.5x4x12
straight bar cable curls- 35x4x12 supersetted w/
straight bar cable tricep pushdown-35x4x12
rear delt fly- 100x12, 115x2x12, 100x12
dumbell shrugs- 75x1x30

Monday morning weighed in at 183.6 so i exceeded my goal of 182.8. Next mondays goal is 184.6.

mon: deadlifted 350x1

tues:benched 225x3x3

Thu: Squatted 295x3, 305x3, 315x3

Fri; pressed 130x3, 135x3, 140x3

Okay so kind of an off week for training and eating some weights is used:
squat- 335x2
bench-225x6, 240x2
press-135x2, 145x2


deadlift 335x3x3
lat pulldown 220
cable pull over 70
cable row 100
50 pull ups