T Nation

My Road To BEASTNESS w/ Vids


#1

Ran myself skinny my freshman year of college. Wasn't eating anything, ended up at around 136 lbs at 6'-6'1". Started eating to gain weight but wasn't training, then started training around 6 months ago. Tired of being the skinny kid, I'd like to be able to think if I'm walking down the street and someone decides to give me trouble, I'd be able to defend myself. This is why I lift. I'd also like to compete after maybe a decade of building a solid base of MOSSLES!

Starting Lifts:
Squat: 135 X 5
Deadlift: never did
Bench: 135 a few times
SOHP: never did

Current:
Squat: 210 X 7 (below parallel, not ATG)
Deadlift: 315 X 2
Bench: 195 X 4
SOHP: 120 X 5
(haven't maxed in a while)

Routine:
Day 1 - Deadlift (Back)
Day 2 - Bench (Chest/Biceps)
Day 3 - Rest
Day 4 - Squat (Legs)
Day 5 - Standing MP (Shoulders/Triceps)
Day 6 - Rest
REPEAT

Somtimes I'll skip a rest day if I don't feel I need it or have nothing to do.

My diet is a LOT of clean food, but I'm not afraid of some junk food either if I have to get some cals. I don't really track calories anymore cause I eat the same thing everyday pretty much, so I know what I'm getting. Usually around 3,500 cals.

I'm starting this for some motivation and help on form if anyone would like to share. I usually get a vid of my top set of the main exercise of the day to post along with my workout. It would be sweet to have an Alpha drop in, and maybe PX to tell me to not even think about dieting for another 5 years lol. Seriously, because I miss the abs. F*ck it, time to get big!


#2

Deadlift / Back
PRs: 5

Rack Pulls (right below knee)
225 X 3
275 X 3
315 X 3
335 X 3
365 X 3 PR

Deadlift
135 X 3
225 X 3
245 X 3
265 X 3
285 X 3
305 X 4 PR
315 X 2 PR

Pullups
BW X 3
+25 X 3
+45 X 3.99 come on!!!!
+30 X 3
+20 X 4
BW X 8

DB Rows
55 X 3
70 X 5
80 X 5
90 X 5
100 X 10 PR
85 X 10

Lat Pulldowns
4 sets, lots of sweat


#3

Chest/Biceps
PRs: 4

Bench Press
45 X 10 X 2
95 X 3
135 X 3
150 X 3
170 X 3
190 X 3
205 X 2 PR
185 X 5
135 X 10

Hammer Strength Incline Press
(weight per side)
45 X 3
55 X 3
65 X 3
80 X 9 PR
90 X 2 PR

Weighted Dips
BW X 3
45 X 2
80 X 1
45 X 6 X 2
50 X 5
50 X 5
50 X 4
BW X 13

Seated DB Hammer Curls
45 X 4 PR
40 X 5 X 2
40 X 3
35 X 6

Strict BB Curls
60 X 3
65 X 3
75 X 3
65 X 9
65 X 6
65 X 5
50 X 20


#4

Legs
PRs: 1

High Box Jumps
8 sets of 2

Top Half Pin Squats
135 X 3
165 X 2
185 X 2
205 X 2
225 X 2
245 X 2

Squats
135 X 3
165 X 3
195 X 3
225 X 3 PR
195 X 6
195 X 5
135 X 20

NOTES: workout was cut short. 225 was my 1RM 2 months ago, wish progress was coming faster but it's still nice. Not sure if doing the pin squats before helped or not but I thought I'd try it out


#5

Shoulders/Triceps
PRs: 4

Standing Overhead Press
45 X 5 X 3
65 X 3
95 X 3
115 X 1
125 X 3 PR
115 X 3
105 X 7 PR
105 X 5

Push Press
115 X 2
135 X 1
105 X 10

Upright rows
95 X 12
85 X 13
85 X 9

Seated Lateral Raises
(to the front)
20 X 20
22.5 X 14
(to the side)
15 X 12
15 X 10

Paused CGBP
115 X 3
135 X 3
155 X 1
175 X 5 PR
155 X 7
155 X 3

Cable Pushdowns
150 X 6
130 X 13
130 X 10

Cable Overhead Extensions
130 X 9 PR
120 X 7

NOTES: triceps are in PAIN, good session. hit a nice PR on close-grip. thought i would do better on MP, gona shoot for 125 X 5 next time


#6

[i]3/24/2010[/i]

Back
PRs: 4

warmed up with box jumps and some pullups

Deadlift
135 X 8
185 X 5
225 X 5
245 X 3
275 X 1
295 X 1
320 X 1 PR
330 couldn't budge

Rack Pulls (right below knee)
225 X 3
245 X 3
265 X 3
315 X 3
340 X 3
315 X 11 PR

Pullups
BW X 3
+30 X 3
+40 X 4 PR
+50 X 2 PR
BW X 6
BW X 5
BW X 5
BW X 2 +30 second negative

NOTES: very sore. gonna take the day off tomorrow


#7

Following along, keep up the good work.

FOr reference, what are your stats currently?

and btw, I have never heard of a YMCA with a lifting platform...amazing.


#8

Thanks Ben!

Well a little under a year ago I was another "6 Pack" kid or whatever. I ran a lot and never ate and eventually ended up around 136 lbs at 6' or 6'1". I lifted but I would always go through the motions. Never touched a squat rack or even knew what a deadlift was. Now I'm around 180 lbs so I've done a lot of good eatin lol. Lifting starts are

Start / Now

Deadlift: nothing / 320
Squat: nothing / 225 X 3
Bench: 135 for a few reps / 205 X 2
Pullups: 1 or 2 / +40 X 4
Dips: a few / +70 X 7

I started "lifting" to gain weight around 7 months ago but only until the last few months have I actually been busting ass and feeling nervous before every session.

Oh and I forgot to mention, I've been on the Anabolic Diet since 1/1/2010 and plan on staying on it for the rest of my life. I've made very good lean mass gains while on it. Gained a few pounds and got a tad bit leaner so I would recommend checking it out if you're interested.

-Adam


#9

Thanks Ben!

Well a little under a year ago I was another "6 Pack" kid or whatever. I ran a lot and never ate and eventually ended up around 136 lbs at 6' or 6'1". I lifted but I would always go through the motions. Never touched a squat rack or even knew what a deadlift was. Now I'm around 180 lbs so I've done a lot of good eatin lol. Lifting starts are

Start / Now
Deadlift: nothing / 320
Squat: nothing / 225 X 3
Bench: 135 for a few reps / 205 X 2
Pullups: a few / 40 X 4
Dips: a few / 70 X 7

I started "lifting" to gain weight around 7 months ago but only until the last few months have I actually been busting ass and feeling nervous before every session.

Oh and I forgot to mention, I've been on the Anabolic Diet since 1/1/2010 and plan on staying on it for the rest of my life. I've made very good lean mass gains while on it. Gained a few pounds and got a tad bit leaner so I would recommend checking it out if you're interested.

-Adam


#10

nice progress dude

i like the vids.
if i may chime in, take your time on the way down on the squats. you're missing out on half the lift and all the benefits of the eccentric. just my two cents.


#11

Thanks Rival!

That's actually something I've been trying to work on recently. I used to completely drop into the whole and catch myself at the bottom so it has gotten a lot better. I'll be keeping up with the vids so feel free to chime in whenever you want.

3/25/2010

Taking the day off today. Going in tomorrow with a fitness major here at KU who knows his shit. He's also on T-Nation and is a big follower of Pilquin. We're going to run a structural balance test to see where I'm at and what I need to work on. The test can be found on T-Nation here:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/achieving_structural_balance

-Adam


#12

Friday Morning Weigh-In: 180.4 lbs


#13

What are your daily meals/quantities if you don't mind? I'm 6' 150-160# and have trouble forcing myself to consistently eat so much every day.

Also great progress! That is an incredible amount of strength and muscle in a short time. Good work!

I have no advice for you, I'm a noob.


#14

Thanks for stopping in man!

I eat around 3,000-3,500 cals a day, and am eating on the Anabolic Diet. I've been on it since Jan 1 this year and don't plan on stopping. It's gotten me some pretty good results that I haven't gotten on a normal moderate-high carb diet. I also just feel a lot better energy wise.

Thanks man, I've been putting in the work so it feels good to have someone stop by and say that.

-Adam


#15

3/27/2010

Legs
PRs: 4

Box Squats
45 X 5
135 X 5
165 X 3
185 X 3
205 X 2
225 X 2
245 X 2 PR

Squats
135 X 3
165 X 3
185 X 3
205 X 3
235 X 1 PR
245 FAIL
195 X 5
185 X 5

Pused ATG Squats
175 X 4
175 X 2
165 X 4

RDL
135 X 3
185 X 3
205 X 20 PR

Leg Press
(weight per side)
2 plates X 3
3 plates X 3
4 plates X 3
4 plates +25 X 10 PR

NOTES: early workout but one of my best. i was really focused for some reason. probably all of the volleyball girls that were there for a tournament :slight_smile:

broke a really good sweat. i started seeing stars on the last set of leg press so i called it a day haha


#16

[b]3/28/2010

Shoulders/Triceps[/b]
PRs: 4

Standing Overhead Press
45 X 8 X 2
65 X 3
95 X 3
105 X 3
115 X 1
125 X 4 PR
115 X 4
115 X 3
105 X 6
105 X 3

"125 X 4"

Push Press
105 X 1
115 X 3
135 X 3 PR
115 X 3
105 X 15 PR

Seated Lateral Raises
(to the front)
25 X 16 PR
25 X 14
25 X 12
(to the side)
20 X 6
15 X 15
15 X 15

Paused CGBP
95 X 3
135 X 3
165 X 3
185 X 3 PR
155 X 5
Cluster Set: 155 for 8 reps
Cluster Set: 155 for 6 reps

DB Floor Extensions from Dead Stop
25 X 3
30 X 12 PR

Rotator Cuff Work
4 sets

NOTES: triceps were in pretty bad pain so I called it. don't know what happened


#17

[b][i]3/29/2010[/i]

Back[/b]
PRs: 1

Rack Pulls (slightly below knee)
135 X 5
185 X 3
225 X 3
275 X 3
315 X 3
335 X 3

Deadlifts
225 X 3
275 X 3
295 X 1
315 X 3 PR
225 X 5
245 X 10

"315 X 3"

Chins
BW X 3
20 X 3
35 X 3
50 X 2
BW X 6
BW X 5

Lat Pulldowns (weight indicated by number)
LV 10 X 10
LV 14 X 10

NOTES: was feeling terrible wrist pains so I called it. hopefully it's nothing bad. gonna probably take tomorrow off and do chest/biceps wednesday


#18

[b]3/31/2010
Chest/Biceps[/b]

Bench Press
45 X 10 X 2
115 X 3
145 X 3
160 X 3
190 X 1
205 X 2.9
gonna get that fucking 3rd rep, i swear it

Pin Press (~2 inches from chest)
185 X 4
185 X 3 X 4

Dips
BW X 3
30 X 3
70 X 2
50 X 5 X 3
50 X 4
45 X 4
BW X 8

Biceps
8 sets, nothing worth logging

Jump Rope
5 one minute sets, 45-60 second rests

NOTES: really pissed the entire workout, didn't hit a single PR. can't progress every session though I guess, not realistic


#19

[b]3/27/2010

Legs[/b]
PRs: 4

Box Squats
45 X 5
135 X 5
165 X 3
185 X 3
205 X 2
225 X 2
250 X 2 PR

Squats
155 X 3
175 X 3
200 X 1
225 X 5 PR!
225 X 1
195 X 5
195 X 5

"195 X 5"

Paused ATG Squats (3 seconds in the whole)
175 X 4
165 X 3

Leg Press
(weight per side)
4 plates +25 X 12 PR
4 plates +10 X 5 X 5

Lying Leg Curl
50 X 4
80 X 7 PR
80 X 4
70 X 5

NOTES: holy shit. hit that first rep on 225 and knew I was gonna set a nice PR. hit 225 X 3 last time so i'm really happy! been really emphasizing the negatives on squats the past two sessions and it has helped a ton


#20

I don't usually follow logs. I have a few comments though...

Good DL numbers, bad squat numbers. You are shifting forward on the squat. Don't know how good your hip mobility is, or if that's the reason you are shifting forward. If it's b/c of your limb lengths, consider front squats or Bulgarian squats.

Your DL lockout is a bit weird. It looks like you are hitching (bending your knees) on your 320 and rep 2 of 315x3. Don't know what advice to give other than to not hitch? I recall this is caused by weak glutes. Also, it seems you changed from double overhand grip to mixed grip (btw, good grip strength!). My personal preference is to do deads double overhand and use straps if necessary. Not going to be competing in any powerlifting competitions, so better to be a bit safer (the asymmetrical mixed grip feels weird).

On partial movements (rack pulls, top half squats), whenever I do such movements, it's always to go really heavy and activate the CNS. I will typically go OVER my corresponding 1rm (i.e. squat 1rm if doing THSquats) in these and do them for clusters (as in I, Bodybuilder) BEFORE the main movement. I don't see much of a point in doing these with the lower weights you are doing.

On your standing overhead press, you extend very far backwards. Try using a split stance as it gives you more stability.

For whatever pain you're feeling, try foam rolling. It may get worse for the next 2 days, but then it will get better.

Anyways, you're making good progress. Keep it up.