Hi Guys,
My names Dwain and I’m from Adelaide, Australia, and Im currently 24 yrs old and 12%B.F at 82.6 kgs, I’m 175 cms tall.
I’m going to be posting my workouts and progressions, I’m currently trying to increase my body weight naturally to 190lbs(86kgs. I’ve been training for 5 yrs and some of my strongest lifts have been in the Bench 140kgs, Squats 130kgs x 20reps, and deadlifts 140kgs x 15, and chin Ups 17.5kgs x 5reps.
My current programme I’m following is a high Volume programme, the same as John Berardi’s Creation of T-MAN. 4 Days per week, 28sets per workout and 1 metabolic Day at the end of the week which is 24 sets.
If any one’s interested in my progress or wants any advice I’m glad to answer it, I’m a registered Certificate IV Strength coach and have a degree in Business. I’m Currently training 40 people per week from high level athlete’s to everyday joe’s who want to look great naked.
Here is my workout’s this week:
Bulk up programme Week 2
Goal 190lbs
7th of June 2004: 4th week of current programme
Day One: Chest, Back, Calves
(a) Barbell Bench Press: 4 x 8-12
100kgs x 8
95kgs x 10
95 x 9
95 x 8
(b)Chin Ups 4 x 8-12
bw x 12
5kgs x 10
5kgs x 11
5kgs x 8
(c)Incline Dumbbell Press 4 x 8-12
70lbs x 12
70lbs x 10
70lbs x 9
70lbs 7
(d) Seated Straight Bar Cable Rows
140lbs x 12
140lbs x 12
140lbs x 9
140lbs x 8
(e)Pec Deck: 4x8-12
110lbs x 12
120lbs x 9
120lbs x 8
120lbs x 6
(f) Dumbbell Shrugs: 4x8-12
80lbs x 12
80lbs x 10
80lbs x 9
80lbs x 9
(g) Seated Calf Raises: 4x8-12
52kgs x 12
85kgs x 12
82kgs x 10
82kgs x 8
Notes: Bench Press was weak, change to flat Db presses, Stop Pec deck machine
Last week?s bodyweight: 82.2kgs/ 180.84lbs
This weeks stats:
Body weight: 82.6 kgs/ 181.72lbs
Body weight goal: 190lbs
Body Fat Percentage: 11%
Lean Body Mass/ Fat mass Ratio:161.73 lbs/19.99lbs
Day two: Biceps, Triceps,
9th June 2004
(a) V ? Bar Dips: 4 x 8-12
10kg x 11
10kg x 12
10kg x 9
10kg x 8
(b)Seated Scott barbell Curls: 4 x 8 -12
72lbs x 10
72lbs x 9
72lbs x 8
72lbs x 5
(C)Db Decline triceps Extensions:4x8-12
35lbs x 12
35lbs x 8
30lbs x 10
30lbs x 12
(d) Mid-Line Hammer Curls - 4x8-12
35lbs x 12
35lbs x 8
35lbs x 8
30lbs x 12
(e) triceps Pushdowns: 4x8-12
140lbs x 11
140lbs x 9
120lbs x 11
120lbs x 10
(f) Reverse Barbell Curls: 4x8-12
40lbs x 12
40lbs x 12
40lbs x 11
40lbs x 10
(g) Spider Curls: 4x8-12
50lbs x 10
50lbs x 9
Notes: Didn’t do last 2 sets of spider curls because of time. Legs is on Thursday.