Slowly but Surely

Training Logs
28

[quote]Papa Nick wrote:
The log definatly helps keep track.
Question for you. Is there a certain amount of time or pounds per week you are shooting for while reaching 220?. Since you have been a not as lean 220 pounder before, I assume it would be somewhat easier to just shoot up to 220 if you are not careful.[/quote]

Actually the heaviest I’ve been is about 197. My diet/training is better than it was when I got there before, so I’m hoping to get to 220 not much less lean than when I was 197 last time. I really don’t know about a timeline or anything though, I figure 1-2 pounds/week at first, and then at some point it’ll slow down and I’ll just aim for 1/week or around there.

Pretty much as long as I’m gaining weight/strength I’ll be happy. If I think I’m putting on more fat than I should be, I’ll probably lower carbs a bit, up protein/good fats a little more, and throw in a little bit of cardio.

29

Week 3

Chest/hamstring/soleus

Bench Press - 135x12, 185x6, 225x2, 275x1, 315x0 (sooooo close, damnit! I’ll get it in August sometime), 265x5 (+10 pounds, -2 reps)

Low-incline on Smith - 135x8, 185x4, 225x9 (+1 rep)

Cable Flys - 10x12, 25x8, 42.5x9 (Machine was being used, and also I did max weight on it for 12 so should switch anyway)

Stretch

Hamstring Curl - 70x12, 110x5, 150x9 (+20 pounds)

Seated Calf Raise - 45x10, 90x5, 160x9 (+20 pounds, -2 reps)

Weight: 181 (+0) Damnit! I’m going to blame this mostly on me not eating nearly enough yesterday, but, either way, raising overall calories more now.

30

Back Width/Bis

Wide-grip HS Pulldowns - 90x12, 180x5, 300x6 (+10 pounds, -1 rep), 230x14 (+2 reps)

Glose-Grip Pulldowns - 85x12, 140x5, 200x11 (+2 reps)

Cable Pullovers - 42.5x8, 65x12 (+7.5 pounds)

Stretch

Preacher Curl Machine - 65x15, 125x5, 185x10 (+1 rep)

Hammer Curls - 20’s x 10, 35’s x 5, 55’s x 6 (+5 pounds, -4 reps)

31

Shoulders/Tris

DB Seated Shoulder Press - 40’s x 12, 60’s x 5, 80’s x 4, 70’s x 7 (Seated smith was being used, I should’ve waited for it, this kinda sucked)

Lateral Raise Machine - 70x12, 115x5, 180x12 (+5 pounds)

Reverse Fly - 85x12, 160x11 (+15 pounds)

Dips BWx10, x6, BW+100 x 9 (-1 rep but I did these a lot slower for some reason)

V-Pushdowns - 35x12, 65x5, 95x13 (+2 reps)

32

Back Thickness

Rack Pulls - 135x15 225x8, 315x5, 405x2, 515x6 (+20 pounds), 455x9 (+30 pounds, -1 rep)

DB Row - 50’s x 12, 75’s x 5, 100’s x 14 (+3 reps)

Smith Shrugs - 135x10, 225x4, 315x9 (Same, I was so exhausted by here, had to take my time to not vomit, almost just left and didn’t do the set)

33

Arms

Close Grip Bench - 135x12, 185x6, 225x1, 245x6

Rope Extensions - 25x15, 42.5x6, 65x12+7 (+7.5 pounds, -2 reps)

Barbell Curl - 50x12, 80x5, 110x10 (+1 rep)

Pinwheels - 20’s x 10, 35’s x 5, 50’s x 10 (+2 reps)

34

Chest/ham/sol

Bench Press - 135x14, 185x5, 225x2, 275x3 (+10 pounds, -2 reps), 225x8

Incline DB - 50’s x 12, 70’s x 5, 100’s x 4 (Incline smith was being used, and didn’t really have time to wait for it)

Shoulder started bugging me here so I skipped flys

Hamstring Curl - 50x12, 110x5, 170x5 (+20 pounds, -4 reps)

Seated Calf - 45x10, 90x5, 160x10 (+1 rep)

Weight - 182 (+1)

Not the best workout, felt like duuump.

35

Gotta have the Dump days every now and again, just take it out on the next day.

Hey not sure I under stand posts like - 275x3 (+10 pounds, -2 reps)
cause im thinking 285x1?, 10+ pounds and -2 reps. Not sure

36

[quote]Papa Nick wrote:
Gotta have the Dump days every now and again, just take it out on the next day.

Hey not sure I under stand posts like - 275x3 (+10 pounds, -2 reps)
cause im thinking 285x1?, 10+ pounds and -2 reps. Not sure[/quote]

Oh the brackets is comparing it to the last time I did it. Example, last week I did 265x5 so 275x3 was 10 extra pounds, 2 less reps. Or (+2 reps) just means I got 2 more this week.

37

Back Width/Bis

Wide Grip HS Pulldowns - 90x15, 180x6, 300x7 (+1 rep), 240x14 (+10 pounds)

Close-Grip Pulldowns - 85x12, 140x6, 220x8 (+20 pounds, -3 reps)

Cable Pullovers - 42.5x10, 65x14 (+2 reps)

Hanging Lat Stretch

Preacher Curl Machine - 65x15, 125x5, 200x7 (+15 pounds, -3 reps)

Hammer Curls - 20’s x 10, 35’s x 5, 55’s x 7 (+1 rep)

Much better workout.

38

Shoulders/Tris

Smith Seated Shoulder Press - 95x10, 135x5, 185x7 (+1 rep), 155x14 (+2 reps)

Lateral Raise Machine - 65x15, 125x5, 185x12 (+5 pounds)

Reverse Fly Machine - 70x12, 115x5, 175x8 (+15 pounds, -3 reps)

Dips - BWx10, 6, BW+100 x 10+4 (Having trouble progressing on these, but I guess if my bodyweight is slowly going up I’m slowly doing more weight)

V-Pushdowns - 35x15, 65x6, 95x13 (+2 reps)

39

Legs

Leg Press - 180x15, 360x8, 540x4, 720x6 (+1 rep), WM - 590x21 (+10 pounds, +1 rep)

Leg Extension - 70x12, 130x5, 190x14 (+20 pounds, -1 rep)

Calf Raise - 80x12, 140x5, 200x12 (+20 pounds)

40

Back Thickness

Rack Pulls - 135x15, 225x6, 315x4, 455x1, 545x0 (Well THAT sucks), 455x9 (Grip failure with straps, not a good day for rack pulls)

DB Row - 50x12, 75x5, 100x15 (+1 rep)

Smith Shrug - 135x12, 225x5, 315x10 (+1 rep)

41

Arms

Close Grip Bench Press - 135x12, 185x6, 225x2, 245x no idea (got 9, but spotter put his hands on it the whole time)

Rope Extensions - 25x15, 42.5x6, 65x14+6 (+2 reps)

Barbell Curl - 45x12, 75x5, 115x10 (+5 pounds)

Pinwheels - 20’s x 10, 35’s x 5, 50’s x 12 (+2 reps)

42

Week 4

Chest

Bench Press - 135x14, 185x6, 225x2, 265x? (6 but spotter put his hands on it)

Low-Incline Smith - 135x10, 185x4, 225x9

Fly Machine - 130x15, 205x5, 305x10 (+10 pounds, -2 reps)

Stretch

Hamstring Curl - 50x12, 110x5, 170x7 (+2 reps)

Seated Calf - 45x15, 90x5, 160x12 (+2 reps)

Weight - 185 (+3, nice)

43

Back Width/Bis

HS Pulldowns - 90x15, 180x6, 310x6 (+10 pounds, -1 rep), 250x13 (+10 pounds, -1 rep)

Close Grip Pulldowns - 85x12, 140x6, 220x9 (+1 rep)

Cable Pullovers - 42.5x12, 72.5x9 (+7.5 pounds, -5 reps)

Stretch

Preacher Machine - 65x15, 125x6, 200x8 (+1 rep)

Hammer Curls - 20x10, 35x5, 55x8 (+1 rep)

44

Shoulders/Tris

Smith Seated Shoulder Press - 95x10, 135x4, 185x7, 165x12 (+10 pounds, -2 reps)

Lateral Raise Machine - 70x12, 130x5, 190x10 (+5 pounds, -2 reps)

Reverse Fly Machine - 70x12, 115x5, 175x10 (+2 reps)

Reverse Grip Bench Press - 135x10, 185x8 (Replaced dips with these)

V-Pushdowns - 35x15, 65x5, 95x15 (+2 reps)

45

Legs

Leg Press - 180x15, 360x8, 540x5, 720x7 (+1 rep), WM - 600 x 20 (+10 pounds)
Thinking about lowering the weights and putting my legs a lot closer together, focus more on quad.

Leg Extension - 70x10, 130x5, 210x12 (+20 pounds, -2 reps)

Calf Raises - 80x12, 140x5, 200x14 (+2 reps)

46

Doing good man.
You seeing any gains in the mirror yet?

47

[quote]Papa Nick wrote:
Doing good man.
You seeing any gains in the mirror yet?[/quote]

Eh it’s hard to say for sure, but I’m thinking my arms and back are both looking bigger. Also I’ve measured my arms at 15.5" now from 15", and my waist at 33". So I figure 1" waist for .5" arm is quite acceptable, especially since some of that waist increase could be simply from having more food in me all the time. I’ll probably take more pictures when I get to 190.