STATS: 173.5, 5’9, 9% BF
GOALS (listed in descending priority):
- Increase my military press (and related lifts) by 20 lbs. FAILED
- Gain 1 lb of lean mass without gaining any fat or losing fat. UNKNOWN
- Increase forearm size by .25 in FAILED
- Increase calf size by .25 in SUCCESS
- Increase shoulder size by .25 in FAILED
LONG TERM GOALS: stay below 10% BF while gaining 4-10 lbs of mass a year. Going for a classic symmetric bodybuilder but more “power” look (bigger forearms, triceps, mid-back, smaller lat-spread, quad and bicep size than typical BB). Eventually get an elite total (at either/both 181 or 198 weight class). No interest in bodybuilding comps.
Done 10/30 - 12/16 = 48 days = 7 weeks
Split and exercises:
Push Press. work up to 2rm, 3rm, 1rm, 2rm, 3rm, 1rm, 1rm
(changed to high incline bench press mid-way through)
Leg Press Calves 10, 12, 8, 11, 14, 8, 8 reps
Dumbbell Military Press.
Cable Forearm exercise stack x AMAP
Donkey Calf-raise AMAP
Leaning Lateral Raise
Pinwheels + Fat Gripz
Standing Calf Raise
Rear raises then lateral raises, up and hold at top, then just up.
Sitting Calf Raise
Lower DE: Sumo DL with chains, Pause Squat, Deficit deadlift w chains, box squat with chains.
Reverse Wrist Curls
Good Mornings, Bottom-up Squats from pins, Wide stance Seated Good mornings. Squats from pins. work up to 3-5 RM
Reverse Wrist Curls
Glute Ham Raises
Military Press. work up to: 4 3 2 3 2 1 1 RM
Leg press calves
Incline Press same as MP
Preacher Reverse Curl
Preacher Reverse Curl+FG
Standing Calf Raise
Rear Cable Raise
Lower ME: Squats, Deficit deadlifts with chains, pause squats, pin pulls, squats, reverse band deadlifts
Cable Wrist Curls (if not dead)
Pullups work up to 3-5 RM
cable wrist curls
Yates row from pins
Reverse Cable Wrist Curls
Top Half from pins cluster sets (btwn 6 and 11 reps)
Plate Pinch Grip
Leg Press Calves
Hammer Curls + FG
dead stop extensions with chains
Leg Press Calves
one-arm cable rev c
tricep complex: one-dumbbell extensions, tates
I used undulating periodization, so they varied. I’ll spare you the details. But for most exercises everything was between 3 and 6 sets of 3 to 10 reps.
One day had high (10-20 reps) for calves. wrist curls and reverse wrist curls also had 12-20 reps per set.
Leangains 16/8 protocol.
Monday: low carbs, medium fat (workout other)
Tuesday: low carbs, low fat (off)
Wednesday: medium carbs, medium fat (workout specialization)
Thursday: low carbs, high fat (workout other)
Friday: medium carbs, medium fat (often low since I would often drink friday nights, so I cut calories at dinner to limit fat gain) (workout specialization)
Saturday: low carbs, medium fat (off)
Sunday: high carbs, medium fat (workout specialization)
For example, a typical Monday is:
1-3 workout: 3 scoops mag10, 2 scoops anaconda. then post-wo 50g whey.
4: steak and veggies
6:30 greek yoghurt and protein powder
about 80g fat, 250g protein, trace carbs
12-2 workout: 2 Surge workout fuel, 25g dextrose, 3 MAG-10, 1 Anaconda. then post-wo 50g whey
3: sweet potato and egg whites
7: lamb and veggies
about 50g fat, 250g protein, 140g carbs
As per suggestions here, midway through I upped my carbs (by about 100g) on priority days and lowered fat on other days.
I also upped protein (by about 100g) on prority days as well. I’ve been getting close to 400g on some days.
I think it did help as my calf size shot up after that change.
All data sufficiently smoothed (as in, reflections of real trends, not subject to variation in food in stomach, regular fluctuations in performance, etc.)
I put a * next to changes that appear significant
Top 1/2 military: 175 x 7 to 195 x 6 RP (2 pauses) *
Military: 160 x 3 to 165 x 3/180 x 1
size: 45.55 to 45.375
Pinch grip: 130 x 3 to 135 x 3
Hammer Curl: 50s x 7 to 70s x 6 *
Preacer Reverse Curl: 70 x 9 to 80 x 7
Wrist Curl: 100 x 18 to 100 x 20
LUnf: 11.75 to 11.625
RUnf: 11.5 to 11.5
LFl: 11.875 to 12
RFl: 11.875 to 11.875
Siff Lunges: 60s x 10 to 80s x 8,
Seated cr: 110 x 10 to 170 x8 *
Leg Press cr: 630 x 8 to 710 x 8 *
Donkey Calf Raise: 225 x 17 to 270 x 21 *
R: 15 to 15.3 *
L: 15.375 to 15.62 *5
Dead stop extensions w chains: 80 x 5 to 110x3
One-arm extensions: 85 x 7 to 100 x 5
Bulgarian Split Squat: 115 x 4 to 120 x 2
Weighted Chinups: 100 x 4 to 115 x 3 *
Squat: 285 x 1 to 285 x 1
RQ: 22 to 21.7 *
LQ: 22.5 to 22.4
Ass: 37.3 to 36.75 *
Weight: 173.6 to 173.4
Above bellybutton: 30.5 to 30.3
Below Belly button: 30.4 to 31.1 *
upper belly: 31.0 to 30.7 *
The strategy of just ramping up to a RM on military press didn’t seem to be effective. Probably should have used some sort of progression protocol.
The clusters seemed to work well though. So maybe I just needed more volume at the higher rep ranges.
Calves were good.
Perhaps just didn’t have enough volume for shoulders? Not sure why they lagged (or even lost muscle)
Not sure also why forearms didn’t gain anything. It’s not due to lack of food, as the calves were clearly fed enough.
I had a similar problem with my last specialization (Squats, lats and forearms, see: http://tnation.T-Nation.com/hub/TheBlade#myForums/thread/4900263/ ), which otherwise was far more successful
I seemed to have lost mass in my lower body, although there was no change in the weight I put.
One positive scenario is that I lost fat in my lower body, as my body turned there to burn fat as my waist is already fairly defined. This would mean I gained mass in turn.
I really cannot say with certainty which scenario occurred. The second is plausible considering I didn’t lose any strength but the drop in the measurements is considerable.
Body composition data is in general inconclusive, considering one waist measure went up, one went down.
With my next specialization, Deadlifts and Triceps, I think I’ll use more of a reliable progression for deadlifts. Probably conjugate method on sunday, 5/3/1 on wednesday for rack pulls, and just DE on friday
Both specializations I didn’t gain weight, so I can afford to up protein and carbs on priority days even further without fearing fat gain.
I’ll also consider intensity techniques (Rest-pause and such) for triceps and forearms.
Would appreciate any and all advice