T Nation

FB's Over, Time to Gain Some Mass

This may change, I’m continually getting input on things i should change, and I’m implementing most of that advice.

Day 1 - chest/triceps
3x6 of one basic press and both skull crushers and flies
BB or DB flat bench
BB or DB Incline bench
Skull crushers
Flies
Tsuki DB Press

Day 2 - thighs/calves/hamstrings
3x6 of
Calf raises
ATG squats (one squat)
Front Squats
BB Lunge

Day 3 - back/biceps
3x6 of 2 of these:
Weighted Pullups (one pullup/down)
Lat pulldowns with emphasis on scapular retraction
T-bar rows (one row)
DB Low rows
and Deadlift 4x2

3x8 of all
BB curls
BB reverse curls
Hammer curls

Day 4 - shoulders
3x6 of BB military
3x12 of side and bent over lateral raises

3x10 Shrugs in front and in back

Day 6 - rest
Day 7 - rest or repeat

Current weight:157lbs
Measurements:
Arm:13’’
Chest:39’’
Thigh:23’’
Waist:30’’

Goals:
Pack on as much mass as possible,
preferably clean if possible.

165-170lbs by Jan 1.

Diet: Lots of milk and proteins, at least 3000 cals on lifting days, 2500 on off days.

Day 1

DB bench
Warmup 30lb’sx10
Working sets
50’sx6
60’sx4 (twisted wrist and had to drop db)
60’sx6
60’sx5

Skull Crushers
65x8
75x6
75x6

Cable flies
20lbsx10
30lbsx8 (don’t like these, will prolly go db flies)

Tried incline bench
45x10
115x4 then i tanked.

Bench finisher
45lb platex20
35x 20
25x20
10x20
5x20
0x20
(arms are dead by end)

Diet: 1 gallon of chocolate milk, 2640 calories, 128g protein
Whey protein mix-300 calories, 50g protein
2 large slices meat lovers pizza…400? calories
School lunch…400? calories

2940 cal. 178g protein known for sure,

guess of additional 800 calories from other meals, and at least 20g more protein.

Day 2
Squats
135x5 warmup
185x6
185x6
185x6
I’ve been doing high box squats through football, it’s been over 3 months since i’ve done real squats, these were killer despite the low weight

Calf Raises
135x20
225x12
225x12

finished off by pushing my car in neutral for about 60 yards.

calories-about 3400

3

Deadlift
225x5 warmup
275x2
295x2
300x2
300x2
these were killer, haven’t deadlifted since before football, 2.5 months ago.

T-bar rows
150+part of bar 3x6

Curls 3x10 with 55lbs
Hammer curls 3x8 with 45lbs

calories=2600 certain, + 1/4 broasted chicken, chicken on biscuits, and various other foodstuffs.

4
Shoulders/traps

Military Press
95x6
100x6
105x4

Lateral raise
3x12 with 15lb dbs.

Shrugs
225x12
225x12
both front and back

Cuban snatch press
15x12

Feel like i didn’t hit biceps well last time, so i hit them again

55x10
55x10
55x10

Wrist curls
55x12
55x12
55x12

Wide grip curls
55x10
55x10
55x10

Got a friend to work out with me, but i did chest/tri so that he would get into it, i didn’t want to start him on leg day

DB Bench
30’sx10 warmup
60’sx6
60’sx6
65’sx4 (tilted and had to dump weight)

Skull crushers (went lower weight on these, wasn’t thinking. Kinda mad at myself about it)
55x10
65x8
65x8

DB Flies
20’sx10
25’sx10
30’sx10
(i never do flies, my chest is really sore now, gonna have to keep these)

Bench finisher
45lb platex20
35x20
25x20
10x20
5x20
2.5x20
empty armsx20

Back/Biceps

Deadlift
225x5 warmup
275x2
295x2
295x2
315x1.5

T-bar row
150x6
150x6
150x6

Pullups to finish off lats
bwx8
bwx6
bwx5

Ez bar curls
65x10
65x10
65x10

Wrist curls
65x12
65x12
65x12

Hammer curls
45x12
45x12
45x12

Iso holds (hammer curl bar)
45x15 sec
45x20 sec
45x30 sec (killed my arms)

all in all, a good workout. my friend did it with me, i think i have him converted to the iron game.

Good one today, pr sets on every lift
Chest/Tri’s

30x10 db warmup
60’sx6
65’sx6
65’sx6

Skull crushers
65x8
75x8
75x8

Flies
25’sx10
30’sx10
35’sx10

Bench finisher
45lb plate x20
35x20
25x20
10x20
5x20
2.5x20
0x20.

Progression is where it’s at, and i feel like i made good progress.

ept in, had to hurry the workout.
Back Squat
185x6
185x6

Front squat 135x10

calories- 2160 known, in addition to mandarin oranges, chili,cornbread, a whole plate of meatballs, chicken legs, and some fruit. Will be getting at least 1000 known more before i go to bed tonight.

thinking of starting 20 rep squats, i really need to strengthen my legs up. prolly will add another day of squats on each week, starting this friday.

Back/Bi’s

Deadlift
225x4 warmup

285x2
295x2
305x2
315x2

T-bar rows
150x6
155x6
160x6

Pullups
bwx8
bwx6

Biceps

EZ bar curls
65x10
65x10
65x10

Wrist Curls

65x12
65x12
65x12

Hammer curls
55x12
55x12
55x12

Iso holds
45lbs for 20 sec
45lbs for 35 secs.

sore. glad i got higher weights on deadlift.

each more, u have as much volume for bi’s as u do back, change that more sets for back less for bi’s

Shoulders
Military press
95x6
105x6
110x4

Lateral raises, front and side
2x12 15lb dbs
1x12 20lb dbs

Shrugs
135x12 front
135x12 back
135 3 3 second holds at top of shrug
135 behind 3 3 second holds at top of shrug.

Cuban snatch rotations
15lbs 3x15

[quote]bignate wrote:
each more, u have as much volume for bi’s as u do back, change that more sets for back less for bi’s[/quote]

yeah i probably should, my bi’s are just neglected, unlike the average gym-goer my bi’s are far inferior to my triceps, i’m just trying to bring them up to par.