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

©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

©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.