T Nation

Lean Gain 2013


March 4, 2013

I have started a lean mass gain plan on Feb 14, 2013. I have never had a training log and it is something that is far overdue. I decided today was the day to change all that. I do have a diet plan all set up in an Excel spread sheet and I follow it. I have not strayed from the diet at all since developing the plan. Since starting the plan I have went from 150lbs to 155lbs. I have stayed fairly lean and I feel great. I think I gained 5lbs in 2 weeks because my body was finally getting a consistent intake of food. Just a shock to my body and it soaked it up. I am eating a total of 9 meals per day, separated by 2-3 hours which includes my pre, peri and post workout meals/supplementation. I use MAG-10 and Anaconda, multivitamin,drink Carlson cod-liver oil, and Z-12 or ZMA before bed on an empty stomach. I am in no rush to gain 10-15 lbs in a short amount of time. I want to gain weight steadily. I don’t ever want to look sloppy.

My training has and will continue to intensify and my recovery time gets better every week if not everyday. The toughest thing for me is knowing when enough is enough when training. Knowing when to pack it up and go home. I literally could train one or more body parts for hours. Just going on to the next exercise, on to the next rep. It is my one and only passion, hobby and I honestly live for it each and everyday. My pursuit for size, strength and mental toughness has slowly become an obsession. My intelligent (maybe, maybe not) and relentless pursuit of muscle.

Along with gaining lean mass, my goal will to always get stronger physically and mentally than the day before. I want to break PR’s everyday big or small. Either with reps or with weight. Along with my short term goals I have a long term goal of stepping onto stage either in a physique or BB competition.

Height: 5’4"-5"
Weight: 155
BF%: Will be posted in next few days
All of my measurements will also be posted in the next few days as well.

Here is a current picture of myself…

Current plan

After two weeks I removed 150cals out from carbs, furthest away from training. That represents the red font.

Meal 1:8AM
Option 1: 2 (1) slice Ezekiel toast with nut butter/1/2C cottage cheese with pineapple/1 cup black coffee/MAG-10 500ml (-80Cal)
Option 2: 1/2C (1/4C) oats with mixed berries,cinnamon & tablespoon of local buckwheat honey/1 cup black coffee/MAG-10 500ml (-70Cal)
Option 3: 2 whole free range eggs/2 (1) slice Ezekiel toast with grass fed butter/fruit/1 cup black coffee/MAG-10 500ml (-80Cal)

Meal 2:11AM
Option 1: MAG-10 500ml/1/2C Chobani vanilla greek yogurt/handful almonds/4oz REAL cranberry juice Option 2: Protein powder pancakes/4oz REAL cranberry juice
Option 3: Low-carb whey protein shake/1 organic brown rice cake(salt free) w/ roasted garlic hummus/4oz REAL cranberry juice

Meal 3:1PM
Option 1: 4-6oz grass-fed beef or chicken/mixed vegetables or 1 cup cooked brown rice/16oz room temp. water w/ fresh squeezed lemon juice(1/2 lemon)
Option 2: Any meat and red potatoes/16oz room temp. water w/ fresh squeezed lemon juice(1/2 lemon)

Meal 4:3PM PreTraining
Option 1: 1 slice Ezekiel toast with grass fed butter/20g protein/1 cup black coffee
Option 2: 1/2C oats with cinnamon and tablespoon of local buckwheat honey/20g protein/1 cup black coffee
Option 3: Finibar/MAG-10/1 cup black coffee Option 44oz grass-fed beef/fruit or 1 organic brown rice cake(salt free)/1 cup black coffee

Meal 5:4PM Train
Option 1:Anaconda 1000ml
Option 2:4 scoops MAG-10 in 1000ml

Meal 6:630PM PostTraining
Option 1: 1 slice Ezekiel toast with grass fed butter/MAG-10 500ml
Option 2: Finibar/MAG-10 500ml
Option 3: 2 organic brown rice cakes(salt free)/MAG-10 500ml

Meal 7:7PM
Option 1: 4-6oz grass-fed beef or chicken with 1 cup cooked brown or white rice/sweet potato/red potatoes/vegetables
Option 2: 1 cheat meal per week

Meal 8:9PM
Option 1: Finibar/1 cup hot black or green tea
Option 2: 1/2C (1/4C) or (1 organic brown rice cake(salt free)) oats with cinnamon and truvia/Low-carb whey protein shake/1 cup hot tea (-70Cal/-80Cal)
Option 3: Fresh apple lemon juice or one piece fruit/Low-carb whey protein shake

Meal 9:11PM Bedtime
Option 1: MAG-10 500ml/Tablespoon Carlson’s Norweigian Cod Liver Oil/Z-12 and ZMA(30-45min prior to meal)
Option 2: 1 scoop Optimum Nutrition 100% Casein/Tablespoon Carlson’s Norweigian Cod Liver Oil/Z-12 and ZMA(30-45min prior to meal)

All meat cooked in coconut oil or Kerrygold grass-fed butter
Multi-vitamin taken at Meal 1 or 2 and Meal 7
3 1200mg Fish oil capsules taken at Meal 1 or 2

The parenthesis represent where I have removed 150 carb cals furthest away from my training. I made this change after two weeks to lean up a bit without sacrificing gaining. (recommended by JM)


March 4, 2013 Front


March 4, 2013

March 4, 2013

March 4, 2013

Chest:

BB Flat Bench Press w/ 58lbs of chain total(homemade) added to weights below
135x10
155x8
185x3
205x2
215x1
185x3
155x8
155x8
135x10

BB Slight Incline BP w/ 58lbs of chain total added to weights below
135x8 narrow grip
155x8 wide grip
155x6 narrow grip
135x8 wide grip
135x6 narrow grip

Cable Flyes Superset w/ Dumbbell Hex Press
50x25 superset w/ 35x12
50x25 superset w/ 35x10
50x20 superset w/ 35x10 plus a couple partials
50x20 superset w/ 35x10 plus a couple partials
This is the first time I have superset these two and I will continue to do so in the future. I think they really compliment each other and I get a good pump. This is the first time I have actually done the hex press as well. I should have been doing them all along.

Stretch Pushups (couple second pause and stretch at the bottom and to full lockout)
Bodyweightx25
Bodyweightx20
Bodyweightx15
Bodyweightx10
Bodyweightx10
Bodyweightx10

Dumbbell Rows
100x12
100x10
100x10
I have been doing 3-4 light sets of these at the end of my chest workout just to help develop my lats, get some more blood in there, and maybe help my pressing. I love the stretch.

Machine Chest Press
130 drop to 100 drop to 75 drop to 55
I don’t know what my reps were for these. I just did them close to failure and did partials towards the end.

Dips
Bodyweightx20

Total reps for chest: 331

March 5, 2013 Training Session #1 11AM

Dead-Squat Bar
150x12
200x10
240x6
290x6
330x6
380x1
380x2
330x4
330x6
290x10
240x10
200x10
I didn’t really plan on doing 380 for 1 rep then the next set for 2 and same for 330 for 4 and then for 6. I know the first set of 330 was more of my grip slipping in my right hand. For the sets with 380lbs I think I reset myself at the bottom after set 1 and really got more tight for the next rep. This is the heaviest I have gone so far using the dead-squat bar.

One Legged Seated Curl
35x40
35x30
35x20
45x15
55x10
25x50
Not much rest if any between sets. Just enough time to write down what I had done.

Total reps:248

2:55PM Foam Roll

Session #2 Biceps and Calves 4PM

Straight Bar Curl-Warmup
45x20

Alternating Dumbbell Curl
30x15
30x10 dropset 20x10
30x10 dropset 20x10
25x10 dropset 20x10
20x20-30

Backward Preacher Curl(standing where the bar usually sits using the opposite side of the pad for more of an incline)
35x20outer grip
35x20inner grip
35x15outer grip
35x15inner grip

High Incline Concentration Curl
25x15
25x12
25x10
25x8

Hammer Concentration on Preacher
25x10
25x7
25x6
Never tried these. They were more tough then I thought

Straight Bar
65x10 narrow
65x10 wide
65x8 narrow
65x8 wide

Plate Reverse Curl
45x15
45x15
45x10 dropset 35x8
45x10 dropset 35x6

Strip Set Preacher
65lbs(5 5lb plates per side) removing 10lbs each drop…to just about failure every drop

Total reps for biceps not including strip set preacher:353

Calf Raises
115x40
115x25
115x25
115x15
115x15 with partials after
115x15 with partials after
Very little rest inbetween sets, just long enough to write what I did down.

March 6, 2013 Delts and Traps 4PM

Overhead Press using Dead-Squat Bar
110x10
130x6
130x6
150x2
130x8
130x6
110x8

Seated Dumbbell Press
40x20
50x10 drop set 40x5
60x8 drop set 40x6
70x3 drop set 50x3

Alternating Front Raises
25x20x3- 10 palms facing floor followed by 10 neutral grip

Rear Delt Fly on Pec Deck
70x20
100x12
100x10
100x12 rest pause for last two reps
100x10 drop set 70x8

Dumbbell Lateral Raises
24x10x4

Barbell Shrug superset with rear delt flys on pulleys
135x20 superset 25x20
225x15 superset 25x12
275x10 superset 25x12
315x8 superset 25x12
315x8
315x8
275x10
225x15
All reps on shrugs exploding up on concentric slow on eccentric

Dumbbell Shrug
100x10x3
Up fast, down slow

Total reps:453

March 7, 2013

Weight in morning:157

March 7, 2013 Training Session #1 Abs

20 situp on decline bench

leg raises laying on decline bench backwards superset with leg raises on captains chair
15x1 ss 20x1
12x1 ss 10x1
10x2 ss 10x1

Knees to Elbows lying down
20x5

Rope Crunch
150x20x5

Total reps for abs: 307

Bent over rows using Dead-Squat Bar
110x15
130x12
150x10
150x10
150x10
150x10
110x20

Seated Rows
275x10
275x10
275x10

Vertical Row
130x20
175x15
220x10
235x8
235x8
235x8

Chest supported dumbbell rows on incline bench
30x20
40x20
50x12
60x8
60x8
60x8

Plate loaded one arm vertical row
45x20
90x10
90x10
45x20

Seated face pull with rope
130x20
150x20
150x20
150x20
10 reps pulled to forehead, 10 reps done with elbows in pulling towards chest

Deadstop bent over rows with smith machine
135x10
135x10
135x10
135x10
up explosive, hold at top and lowering slow

Wide Grip Pullups to failure
Bodyweightx6
Bodyweightx4
When I am only doing pullups for a set of 4 or even 6. Its time to go home…

Total reps for back:452

March 8 2013

Close Grip Bench Press w/ 58lbs chains total
135x10
155x8
165x6
175x4
185x3
165x6
135x9

Skull Crushers
85x10x3

Rope Pressdowns
80x20x4

Neutral Grip Dumbbell Press
50x10x4

Bodyweight Dips
10
6
7
Real slow down pause and up

Diamond Pushups
18
10
15
10
10
10
9
10
10
10

Total reps: 331

March 11, 2013 Chest

Barbell Bench Press
135x3
155x3
165x3
175x3
185x3
205x3
215x3
225x3
235x2
195x3
195x3
155x3
175x3
195x3
155x3

Dumbbell Slight Incline Bench Press
60x10
80x10
100x3
100x3
100x3
100x3
80x8
80x6

Barbell Decline Bench Press
135x3
155x3
175x3
185x3
205x3
215x3
225x3
195x3

total reps:326

March 9, 2013

Delts

Side Lateral Raises
15x20x4

One Arm Rear Delt Fly on Cables (not sure what to call them)
20x15
30x15
30x15
20x20

One Arm Side Lateral Raise w/ Cables
20x15
30x10
30x10
20x15

Upright Rows
65x15
85x10
85x10
65x15

Barbell Shrug Snatch Grip
225x20
225x20
225x20

Total Reps:305

March 10, 2013

Legs

Front Squat
135x10
155x3
175x3
185x3
205x3
215x3
225x3
155x3
165x3
175x3
185x3
195x3
195x3
155x3
175x3
195x3
155x3

DeadSquat Bar Deads
245x3
265x3
285x3
305x3
325x3
325x3
285x3
305x3
325x3
285x3

Calf Raises
Not sure on reps here…