Quest for a Mountain of Muscles (More or Less)

Bigger Stronger Leaner Over 35 Lifter
1

After looking through this section (Over 35 Lifter) of the site, I was impressed with the feedback that is offered and decided to take the plunge and start a training log here. Plus, using excel spreadsheets is just getting fucking boring.

So without further ado…

Personal Stats:
Age = 36
Height = 6ft 3in
Weight = hovering between 205 and 210

Goals = Generally just to get bigger, Trying to bulk to 215 and then we’ll see from there. Was at 190 when I started the HPMass program.

I have been lifting regularly for about 2 years now. I’ve tried a variety of different programs and I am currently using (and like) a hybrid of the HPMass program I found here on T-Nat. I just finished my 4th 6 week cycle and am in the process of finding my new 3RM for the 5th cycle. My training regimen goes like this:

Monday = Upper body press (Standing OH Press, Incline Bench, Flat Bench) + Deadlift + Shoulder Shocker (another exercise set found here on T-Nat.)
Tuesday = Lower body press (Front Squat, Leg Press) + Decline Bench + Abs (1 unweighted and 1 weighted exercise)
Wednesday = Lats (looking for new exercises for Cycle 5) + Bi’s and Tri’s (See Lat’s) + Shoulder Shocker
Thursday = Same as Tuesday
Friday = Same as Monday
Saturday = Same as Wednesday
Sunday = Rest

I have completed my new Front squat, Leg Press and Decline Bench 3RMs

Front Squat = 185 vs (165 in Cycle 4)
Leg Press = 470 vs (400 in Cycle 4)
Decline Bench = 275 vs (250 in Cycle 4)

I hope to complete the others on Friday. Those being, Standing OH Press, Incline Bench, Flat Bench and Deadlift.

I’m always fighting with diet, and that is eating enough to add weight. Also, not eating crap to add weight. Also, I am less then thrilled with my leg progression. Specifically, my deadlift progression sucks. I’ll have to find the numbers but I feel they should be better. Trying to get vid because not sure if its my form or what??

I certainly welcome any questions, thoughts, tips, constructive criticism, whatever… Looking forward to it be honest. Thx in advance. Here we go…

2

Welcome and good luck.

3

Better shoot for a lean 260 at your height (if you are serious about the “mountain of muscle” thing).

4

Welcome aboard

5

Are you 100% sure you want to squat the day after you DL?

6

Welcome

7

Thanks guys, this is exactly what I was looking, hoping for.

davidcox1 - thanks for dropping that #, gives me an idea of my quest might entail

JoeGood - Why do you ask out of curiousity?

8

Welcome.

I see your goals are physique related (Getting Bigger). Your diet is obviously going to play a big part to that. You’re using the HP Mass program which supports your goal, so are you eating to support your training? You must be doing something right if you’ve gone from 190 to 205.

9

ddot76 - Diet has always been my biggest challenge. I’ve done a lot of reading on protein and carbs and caloric intake. I’m doing well on the protein (doing whey and casein), and I do have carbs (not doing 0 carb thing) its the caloric intake thats my biggest challenge. I’ve been slowly upping it the best I can. Also, had a major brain fart I hadn’t considered. That was I have to replace all the calories I burn during my daily workouts… DUHHHHH!!!

I try and eat 6 times a day. Slowly been increasing the size of each meal (Not in a hurry really. This a personal thing, not trying to compete or anything). Eggs, chicken, lean beef, pasta, fruit and veggies are all included. Really try and keep a handle on the crap, like went to 1 soda a week instead of 1 or 2 a day. Replaced it with water. Small thing maybe but I thought it would help.

So I hope I’m doing something write. I continue to research all I can (Getting into the science of all this). Apologies for the long-winded answer.

Oh and this may have been forumed to death, but weight gainers, are they worth it? Discuss =)

10

Welcome, MtnMuscle. Eating enough has always buggered me. Umpteen trips to the grocery, etc. Cutting back on soda is a great idea, water’s all you need for fluids.

Only gainer I’m taking is an egg protein powder. Also creatine. Never had special results with the weird stuff.

Also, this being the old geezer’s forum, we watch cholesterol, hormone levels, etc.

11

Welcome.

12

Completed my remaining 3RMs. Not happy with some, OK with others. Overall, not satisified with progress.

New 3RMs (5/27/11)

Standing OH Press - 160 (vs 150 in Cycle4. Not happy at all with this.)
Incline Bench - 215 (was doing Iso Incline machine with total plate weight 0f 240 in Cycle4, wanted to switch to Barbell Incline this cycle. Not sure if this is decent or not, oh well…)
Flat Bench - 260 (vs 255 in Cycle4. See Standing OH Press)
Deadlift - 305 (vs 245 in Cycle4. OK with this, but still worried about form)

Now to figure new training weights. Will be next post.

A few questions for discussion:

davidcox1 dropped the number 260lbs in his post. Is there a “healthy” time frame to put on approx. 55lbs?

Would I actually bulk past 260 and then lean down to it? OR can you come in right at a lean 260?

Any tips or links anyone know of, of what bulking 55lbs might look like as far as eating?

The more I think about it… the more I like it.

Thx in advance.

13

[quote]MtnMuscle74 wrote:

A few questions for discussion:

davidcox1 dropped the number 260lbs in his post. Is there a “healthy” time frame to put on approx. 55lbs?

Would I actually bulk past 260 and then lean down to it? OR can you come in right at a lean 260?

Any tips or links anyone know of, of what bulking 55lbs might look like as far as eating?

The more I think about it… the more I like it.

Thx in advance.
[/quote]

Under the right conditions (and I don’t mean drugs) and given good genetics, the most you can count on gaining is 5 lbs of muscle a year (this conclusion isn’t scientific, but anecdotal, so if someone has better data, share it please). So, give yourself a decade to reach your goal naturally (and you may never be able to reach it if your genetics are a limiting factor).

Generally speaking, to get to that level of muscle (lean body mass), you would have to exceed your LBM target weight in total body mass and then diet down to look good (for the beach, a magazine shoot, or a bodybuilding competition). Probably 20 or 30 lbs more than your target LBM goal makes sense.

14

[quote]MtnMuscle74 wrote:
Also, had a major brain fart I hadn’t considered. That was I have to replace all the calories I burn during my daily workouts… DUHHHHH!!!

[/quote]

I don’t count calories, I count carbs, fat and protein only. That works for me (but I only eat oatmeal and sweet potatoes as carbs).

15

Cycle 5 Week 1 - Monday 5/30/11 (Upper Body Pressing)

First off, Got some help at gym today and found out my deadlift form was ALL F***ED UP. Feet to far apart, grip to wide, hips to low, hyper-extending my back. At least thats what the trainer said. After some coaching I think I’m doing it better, can definitely feel a difference when doing deadlifts.

Standing OH Press:
*Warm-Ups (won’t list those)
140x3
DB Shrug 80x6 (assistance exercise)
130x3
DB Shrug 80x6
135x3
DB Shrug 80x6
140x3
130x3

Incline Bench:
190x3
DB Bent-over Row 80x6
180x3
DB Bent-over Row 80x6
185x3
DB Bent-over Row 80x6
190x3
180x3

Bench Press: (To ease switching out plates I just upped weight to 235)
230x3
225x3
230x3
235x3
225x3

Deadlift:
*Warm-Ups
245x3
205x3
225x3
245x3
204x3

Felt really good lifting today. 235 on bench seemed easy, only week 1 though.

davdcox1 - I gave up counting calories too. Just keep reminding myself to eat after workouts and eat more period.

16

Cycle 5 Week 1 - Tuesday 5/31/11 (Lower Body Pressing)

Leg Day, never get to excited on leg day. Felt good after though.

Front Squat:
*Warm-Ups
150x3
110x3
130x3
150x3
110x3

Leg Press:
*Warm-Ups
375x3
335x3
355x3
375x3
335x3

Donkey Calf Raise: (assistance exercise)
220x10x3

Decline Bench:
*Warm-Ups
240x3
230x3
235x3
240x3
230x3

Felt really good after. Yup, leg day…

17

Cycle 5 Week 1 - Wednesday 6/1/11 (Arm’s, Back, Shoulders)

Decided to try new Back exercises for this cycle.

Barbell Row: (Strip Sets, Did 3 sets)
105x10
85x10
65x10

T-Bar Row:
90x10
100x8
105x6

Incline ISO Row: (Used Machine)
90x10
100x10
100x10

Wide Grip Lat Pull-Down:
160x6x4

Moved on to Arms… (Using Mountain Dog training I found here on T-Nation. Do Set of Bi’s then move right into set of Tri’s.)

Cross Body Hammer Curls/Rope Push downs:
*Warm-Ups
40x10/105x12
40x8/105x12 (At this point Bi’s were on fire…)
40x6/115x12
0/115x12

EZ Bar Preacher Curl/Dips:
95x3(Muscle Failure)/BWx20
80x6/BWx20
80x5(MF)/BWx20

Standing Bar Be Curl(3 sec decent)/Incline EZ Bar Extension:
60x8/70x12
60x7/70x10

Was F’ING worked at this point…

Shoulders: (Shoulder Shock found here on T-Nation, Seated plate raise/seated lateral raise/ seated clean and press)
Set 1 = 35x8/20x8/20x6
Set 2 = 35x8/20x6/20x4
Set 3 = 35x8/20x4/20x3

Definitely think all the back work affected the arm workout. Not sure I need 4 back exercises, may get rid of one of the rowing exercises… Comments appreciated. Thank you.

18

Cycle 5 Week 1 - Thursday 6/2/11 (Lower Body Pressing)

Front Squat: (Brain wasn’t functioning at 5:30AM, forgot how to do the math)
*Warm-Ups
150x3
140x3
145x3
150x3
140x3

Leg Press:
*Warm-Ups
375x3
335x3
355x3
375x3
335x3

Standing Calf Raise: (assistance exercise)
200x10x3

Decline Bench:
*Warm-Ups
240x3
230x3
235x3
240x3
230x3

19

Welcome. Try adding peanut butter or any kind of nut product through the day. High calorie, good fats and easy to over eat. Then there is always the meat head advice “SQUATS AND MILK”.

20

Cycle 5 Week 1 - Friday 6/3/11 (Upper Body Pressing)

A quick question, all answers greatly appreciated. On the decline bench press, what is the proper grip, form? After that exercise my left tricep is killing me. It’s only that exercise though. As I said, any links, videos, tips will be greatly appreciated.

Standing OH Press:
*Warm-Ups
140x3
DB Shrug 80x6
130x3
DB Shrug 80x6
135x3
DB Shrug 80x6
140x3
130x3

Incline Bench:
190x3
DB Bent-over Row 80x6
180x3
DB Bent-over Row 80x6
185x3
DB Bent-over Row 80x6
190x3
180x3

Bench Press:
235x3
225x3
230x3
235x3
225x3

Deadlift:
*Warm-Ups
245x3
205x3
225x3
245x3
205x3

Deadlifts were good, glad I got the coaching. Hoping for better progress this cycle. On to week 2!!