T Nation

Jabbate's Mass Gain Log


#1

Background= I have trained seriously for about a couple years now, but just recently became more advanced in size, strength and overall knowledge. That being said, although I went from 6'0 165 to 6'1 200, I am far from my goals. I have built up my strength far from what it one was, and am confident in my technique. I was always messing with specific isolation exercises and training for definition, but I have finally come to realize that to get closer to my goals, I flat out need more size.

Here is the program:
Day 1
Squats
2x10

Pullovers
2x after squat sets

Dips
sets of 5

Overhead Press
sets of 6

Incline DB Bench
4x10

Shrugs
3x

Flyes
4x

Day 2
Squats
1x20

Pullovers
2x

Chins
20 total

Bent Over Rows
sets of 6

Neutral Grip Pulldowns
4x10

Day 3

Squats
2x10

Arms

Nutrition

Breakfast= Cup rolled oats w/ banana and 48g protein shake

Pre-Workout= Boost shake

PostWorkout= 48g Protein shake/ Apple w/ peanut butter

Lunch= Turkey on wheat w/ tomato

Snack= cup Cream of Rice w/ 48g shake

Dinner= Either chicken or steak dish

Before Sleep= 48g shake/vegetable plate

Water throughout day.


#2

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#5

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#6

Goals=

To gain steady but quality weight for the minimum six week period, if gains persist I will continue.

Want to gain inches on legs and chest, hopefully some form of growth on stubborn arms.

Current Measurements

Legs= Forgot, will remeasure in AM
Arms=14.5
Chest=44
Waist=33