T Nation

Rattler's Road to 300lbs

Not 300 Spartans, but 300lbs of mighty human!

I’m 21 years old
6’4’’
235lbs

I’ve been training properly for a bit over a year, but 3ish years in total.

My lifts aren’t high, but if you compare them to what they were (only I remember that) I have made lightyears of improvement.

Bench Press - 245lbs x 3
Squat - 300lbs x 1
Deadlift - 375lbs x 1
Bent Over Row (reverse grip) - 285lbs x 4
Wide Grip Pullups - 4 Reps (Terribly I know, I’m working on it)

Basicly, I try on my own 90% of the time. I don’t get much advice from people at the gym though I am always open to it. So I’m hoping that by keeping a log that anybody can see on T-Nation somebody will be able to guide me a bit if they see something wrong with my schedual or something.

I started monitering my food completely, caloric intake, fat, carbs, protein and so on, so I’ll pe posting that as well as my gym routine… which as it stands often changes week to week.

So here I go.

September 8, 2008

Meal 1)
2 eggs
4 egg whites
3 small mushrooms
1 green onion
2 table spoons of canola oil
1 whole wheat burrito wrap
4 fish oil caps

Total caloric intake: 712
Total fat intake: 44
Total carb intake: 32g
Fibre 3g
Sugar 1g
Total protein intake: 38g

Meal 2)
1 chicken breast
1 handfull of spinach
1 whole wheat burrito wrap
2 tbsp caesar low fat cesar salad dressing
2 tbsp parmesian cheese

Total Caloric Intake: 476
Total Fat Intake: 15g
Total Carb Intake: 41g
Fibre 2g
Sugar: 8g
Total Protein Intake: 37g

Meal 3)
3 cups of mixed berries
1/3 cup of oatmeal
1 cup of yogurt
1 scoop whey isolate
1/3 cup of almonds

Total Caloric Intake: 885
Total Fat Intake: 32.5g
Total Carb Intake: 109g
Fibre: 27g
Sugar: 40g
Total Protein Intake: 49g

Pre - Workout
2 scoops whey concentrate

Total Caloric Intake: 240
Total Fat Intake: 4g
Total Carb Intake 8g
Fibre 0.5g
Sugar 6g
Total Protein Intake 44g

Post - Workout
2 scoops whey isolate
35g Dextrose
10g glutamine
10g BCAAs
5g Creatine

Total Caloric Intake: 348
Total Fat Intake: 0g
Total Carb Intake: 47g
Fibre: 0g
Sugar: 2g
Total Protein Intake: 40g

Meal 4)
4 Jumbo Shrimp
250g mixed beans
4 small mushrooms
2 green onions
3 tbsp canola oil
85g ground beef

Total Caloric Intake: 935
Total Fat Intake: 49g
Total Carb Intake: 44g
Fibre: 10g
Sugar: 1g
Total Protein Content: 56g

Meal 5)
250g Cottage Cheese
1 tbsp of Olive Oil
4 Fish Oil Tabs

Total Caloric Intake 399
Total Fat Intake 19g
Total Carb Intake 7g
Fibre 0g
Sugar 7g
Total Protein Intake: 30g


Total Caloric Intake 3995
Total Fat Intake 163g
Total Carb Intake 276g
Fibre 42g
Sugar 59g
Total Protein Intake 294g


Chest:
Hammer Strength Bench Press:
185lbs x 10
225lbs x 8
245lbs x 6
275lbs x 2

Flat Dumbell Bench Press:
90lbs x 8
90lbs x 7
90lbs x 6
90lbs x 6

Hammer Strength Incline Press:
225lbs x 10
225lbs x 9
225lbs x 6
245lbs x 4

Upper Back:
Wide Grip Pullups:
4 sets of 4

Shoulder Width Pullups
4 sets of 4

Bent Over Barbell Rows
185lbs x 8
205lbs x 8
225lbs x 6
245lbs x 4

Shoulder Width Pulldowns
140lbs x 12
160lbs x 8
180lbs x 6
200lbs x 4

One Armed Dumbell Rows
90lbs x 10
90lbs x 8
90lbs x 8
90lbs x 8

I went with the hammer strength machines yesterday because the line up for the bench was far too long, so I decided to change it up a bit. Since I didn’t need a spot I had the full confidence to load of the weight more than I usually do with the regular bench.

ummmm, dont use machines u pussy, get on the real thing for mass, can i see ur split

btw im 6 5 and 250 and id also like to be 300, im 17 so ill be following this:) sorry about the insult machines just piss me off

Food Log:

September 9th, 2008

Meal 1)
2 eggs
2 egg whites
3 small mushrooms
2 thin slices of cheddar cheese
1 green onion
2 table spoons of canola oil
1 whole wheat burrito wrap
4 fish oil caps

Total caloric intake: 720
Total fat intake: 49
Total carb intake: 32g
Fibre 3g
Sugar 1g
Total protein intake: 36g

Meal 2)
1 chicken breast
2 cups of brocolli
1.5 cups of chickpeas
1 tbsp of canola oil

Total Caloric Intake: 619
Total Fat Intake: 19g
Total Carb Intake: 89g
Fibre: 20g
Sugar: 4g
Total Potein Intake: 44g

Meal 3)
2 cups of whole wheat pasta
85g ground beef
2 tbsp canola oil

Total Caloric Intake 652
Total Fat Intake 34g
Total Carb Intake 77g
Fibre 10g
Sugar 5g
Total Protein Intake 32g

Meal 4)
3 cups of mixed berries
1/3 cup of oatmeal
1 cup of yogurt
1 scoop whey isolate
1/3 cup of almonds

Total Caloric Intake: 885
Total Fat Intake: 32.5g
Total Carb Intake: 109g
Fibre: 27g
Sugar: 40g
Total Protein Intake: 49g

Pre - Workout
2 scoops whey concentrate
1 tbsp Olive Oil

Total Caloric Intake: 359
Total Fat Intake: 17g
Total Carb Intake 8g
Fibre 0.5g
Sugar 6g
Total Protein Intake 44g

Post - Workout
2 scoops whey isolate
35g Dextrose
10g glutamine
10g BCAAs
5g Creatine

Total Caloric Intake: 348
Total Fat Intake: 0g
Total Carb Intake: 47g
Fibre: 0g
Sugar: 2g
Total Protein Intake: 40g

Meal 5)
Singapore Noodles
Hot & Sour Soup
Store bought

All intakes: ???

Meal 6)
2 scoops whey concentrate
2 scoops casein
2 tbsp of olive oil
4 fish oil caplets

Total Caloric Intake: 598
Total Fat Intake: 36g
Total Carb Intake 20g
Fibre 2g
Sugar 9g
Total Protein Intake 65g


Total Caloric Intake: 4181
Total Fat Intake: 187g
Total Carb Intake: 305g
Fibre 62g
Sugar 67g
Total Protein Intake 310g

September 9th, 2008

Quads:
Squats
135lbs x 12
135lbs x 12
225lbs x 6
275lbs x 4
300lbs x 2
300lbs x 1

Barbell Lunges
135lbs x 10
135lbs x 10
155lbs x 10
155lbs x 10

Leg Extensions
145lbs x 10
145lbs x 10
165lbs x 10
165lbs x 8

Calve Raises
360lbs x 10
360lbs x 10
450lbs x 10
450lbs x 8

[quote]bignate wrote:
ummmm, dont use machines u pussy, get on the real thing for mass, can i see ur split

btw im 6 5 and 250 and id also like to be 300, im 17 so ill be following this:) sorry about the insult machines just piss me off[/quote]

Well, I already wrote why I used the Hammer Strength instead of a regular bench. I didn’t wanna waste my warmup and get cold all over again. I figured I’d try out the HS machine, and I actually quite enjoyed it. My bench has been unchanged in a long time, so I’m gonna change things up a bit. The HS felt really good, gave me a good feel all around in the chest, so I’ll probably do HS Bench press, flat dumbells and barbell inclines for a while.

As for being 250lbs, I was there 4 months ago but I decided to lean up a bit before I went back at it. It felt good to take a break from big eating. I’m workin my way up the calorie ladder again.

Edit:

My split is

Mon- Chest/Upper Back
Tues- Quads/ Calves
Wed- Arms
Thurs- Off
Fri- Lower Back/ Hammies
Sat- Shoulders/ Traps

I just got really hungry reading this.

You are a real stickler for detail - good for you. That is some serious volume too, nice.

I doubt that using the hammer strength machine once in a blue moon is going to kill you either. It’s better than nothing and always good to switch things up.

Good luck in reaching your goal.

[quote]MsM wrote:
I just got really hungry reading this.

You are a real stickler for detail - good for you. That is some serious volume too, nice.

I doubt that using the hammer strength machine once in a blue moon is going to kill you either. It’s better than nothing and always good to switch things up.

Good luck in reaching your goal.[/quote]

I’ll be honest, I don’t know how long I’ll actually keep recording every little detail. It’s a massive pain in the ass but I’ll keep doing it for as long as possible :stuck_out_tongue:

Edit: It’s mostly just so I know how much I’m eating. Once I get the general idea of how much I actually consume in a day I’m not gonna record every little detail like that. But I was a bit under what I thought I was eating. I wanna get up to about 5000 cals a day. Do that for a bit and then I’ll probably stop recording the small things.

[quote]Rattler wrote:
MsM wrote:
I just got really hungry reading this.

You are a real stickler for detail - good for you. That is some serious volume too, nice.

I doubt that using the hammer strength machine once in a blue moon is going to kill you either. It’s better than nothing and always good to switch things up.

Good luck in reaching your goal.

I’ll be honest, I don’t know how long I’ll actually keep recording every little detail. It’s a massive pain in the ass but I’ll keep doing it for as long as possible :P[/quote]

I know and that’s one of the primary reasons that I stopped with my own. Still, they are interesting to read and I think a good idea until you’re on track or have developed a routine that works for you.

I’ll keep reading it as long as you keep posting it anyhow.

September 10th, 2008

Triceps
Close Grip Bench
135lbs x 12
135lbs x 12
185lbs x 8
205lbs x 6
205lbs x 4

Dips
10
10
8
8

Tricep Extensions
140lbs x 10
140lbs x 10
140lbs x 8
140lbs x 8

Biceps
Chinups
5
4
4
4

EZ Bar Curls
75lbs x 10
80lbs x 5
80lbs x 5
80lbs x 5

Dumbell Curls
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

I hardly ate today, everytime I tried I felt like throwing up. I won’t even bother posting my food intake.

hammer strength is great,specially for people tha ttrain alone.
you can go heavy enough to failure but not worry about squashing yourself
I use HS all the time along with dumbells

honestly I dont see enough food.
I know 4k a day but honestly,with the volume you have I think you should proabaly aim for like 5k or so.
add olive oil to everything.

thats my opinion.
but your numbers and your split looks exactly like mine.
I am 290 though and trying to maintain my 290 but lower BF%which in 6 months I have lowered my body fat by almost 11% and dropped 10 pound total.
you should be able to get the mass you want just get them weights heavy enough
drop sets on the HS machine are very pleasent BTW.
I love them and they get me busting out the tiger balm every time.

good luck and keep at it

September 12th, 2008

Lower Back/ Hamstrings
Deadlifts
135lbs x 10
225lbs x 6
315lbs x 4
400lbs x 1
315lbs x 4
315lbs x 3

Good Mornings
135lbs x 8
135lbs x 8
135lbs x 10
135lbs x 8

1 Legged Back Extensions
4 sets of 10

I’m having a hard time eating the last few days. Maybe I have a bug, maybe it’s all the stress I’m under. I just always feel like throwing up. It’s a massive pain in the ass.

Edit:

I FINALLY hit 400lbs!
I am a happy man :smiley:

any supplements?

[quote]bignate wrote:
any supplements?[/quote]

Whey Protein
Casein (when I don’t feel like cottage cheese)
Creatine
BCAAs
Glutamine
Multi-Vits
Fish Oil
Caffeine

September 13th, 2008

Shoulders & Traps
Standing Barbell Presses
135lbs x 6
155lbs x 4
155lbs x 6
155lbs x 8

Seated Dumbell Press
55lbs x 8
55lbs x 8
55lbs x 8

Lateral Raises
30lbs x 10
30lbs x 8
30lbs x 8

Cable Shrugs
82.5lbs x 10
82.5lbs x 8
82.5lbs x 8
87lbs x 8

Man, I only had three hours of sleep before this. I can’t explain how dead tired I am.
Suprised I lasted through it too. But somehow, I managed 8 reps at 155lbs on the barbell presses, which is more than I’ve ever done before.

nice job so far, do u find creatine to give u a strength increase as well as szie?

[quote]bignate wrote:
nice job so far, do u find creatine to give u a strength increase as well as szie?[/quote]

A bit. It does help, but it’s no miracle product.

September 15th, 2008

Chest/ Upper Back
Bench Press
135lbs x 12
135lbs x 8
205lbs x 6
245lbs x 4
245lbs x 3

Dumbell Press
90lbs x 8
90lbs x 6
90lbs x 8

Hammer Strength Incline
225lbs x 6
225lbs x 6
225lbs x 4

Wide Grip Pullups
4
4
3

Shoulder Width Pullups
4
4
4

Barbell Rows
225lbs x 6
225lbs x 6
225lbs x 6

Lat Pulldowns
140lbs x 12
160lbs x 8
180lbs x 6
200lbs x 4

Seated Cable Rows
160lbs x 10
160lbs x 10

September 16th, 2008

Quads
Squats:
135lbs x 10
135lbs x 10
225lbs x 8
245lbs x 6
300lbs x 2
300lbs x 3

Barbell Lunges
135lbs x 12
135lbs x 12
155lbs x 10
225lbs x 6
225lbs x 6

Leg Extensions
160lbs x 12
175lbs x 10
190lbs x 8
205lbs x 6

September 17th, 2008

Arms
Close Grip Bench
135lbs x 12
135lbs x 12
205lbs x 6
225lbs x 4
225lbs x 4

Dips
12
12
12
10

Pushdowns
90lbs x 8
90lbs x 8
90lbs x 8
90lbs x 7

Chinups
6 sets of 4

Parallel Grip Chinups
4 sets of 4

EZ Bar Curls
75lbs x 10
75lbs x 8
75lbs x 8
75lbs x 8

Dumbell Curls
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12