T Nation

Brian's Summer Weight Gain Log

Training Logs
#1

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.

Mon:
Deadlift
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

Tues:
Bench
Incline 4x8-10
Incline Dumbell 4x8-10
Weighted Dips 4x6-8

Wed: (Optional)
Power clean and Arms

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

Fri:
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.

#2

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.

#3

in

#4

5/21

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.

#5

5/22

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.

#6

sore today, legs tomorrow:)

#7

5/24

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

#8

Foam rolled the legs. Very painful.
5/27
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

#9

always in for some summer weight gaining.

#10

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

#11

5/29
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
deadlift-335x2x2
cg cable row 180x8 220x12

5/30
bench-215x4x4
incline-145x8, 155x8, 165x8, 165x8
dumbell incline- 55x8, 55x8, 60x8, 60x8
bw dips- 7,8,7,7

#12

5/31
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

#13

12/2

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

#14

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

#15

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

#16

Back

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