T Nation

Time to Get Big


Hey everyone this is my first post of my training log.

Copy stats on me.

Born: June 5, 1986.
Age: 24
Height: 74 inches or 188 cm
Weight: 205 lbs or 93 kg

One Year Goal: 225 lbs with under 10% bf
Three Month Goal: 220 lbs around 15-18% bf (fine if bf is lower!)

I am going to doing a four day split as follows.

Day 1 - Monday
Squats 6 sets with ramp, 8,8,ramp 6,ramp 6, ramp max reps, rest then widowmaker
Hack squats 3x12
I have hamstring issues so I am easing into them again
Leg Curl

Day 2 - Tuesday
Flat DB 3x6-8
Incline 3x10
DB Flies 3x10-12
Skull Crushers 3x10
Single arm overhead db extension 3x10

Day 3 - Rest
1 hour floor hockey

Day 4 - Thursday
Front Raise superset with Lateral Raise 3setw 6-8 reps
Javelin Press 3x6-8
Face Pulls 3x10
Reverse Fly 3x10

Day 5 - Friday
Deadlifts 6 sets 6-8 reps ramping up
DB Rows or BB rows 3x6-10
T-Bar Rows 3x10
Pull downs 3x10

Standing DB/Bar Curl (bilateral) 15 reps, moderate weight, not to failure
DB Preacher Curl 10RM, 6RM, 2x4RM
Standing DB/Bar Curl (bilateral) 12-15RM

Day 6 - Sat - Rest

Day 7 - Sun - Rest

I will be following the follow diet as strictly as I can. There will be some deviations but for the most part I will be eating this.

I will drop the pre/post workout on non workout days. Except I think I will still do it with floor hockey.

Meal 1 - 1 cup oats, 2 scoops protein, vege greens and phyto berry, 1 cup of milk.
661 cal 10f,71c,71p

Meal 2 - 1 cup chicken, 1.5 cups brown rice, green veggies
707 cal 19f,67c,67p

Pre-workout - 1 scoop protein
124 cal 0f,1c,30p

Post-workout - 1 scoop vitargo, 2 scoops protein
388 cal 0f,37c,60p

Meal 3 - 1.5cup extra lean ground beef drained, 2 tablespoons natural PB, green veggies
551 cal 35f,6c,53p

Meal 4 (snack) - 1 can tuna, 1 tablespoon mayo
228 cal 12f,0c,30p

Meal 5 - 3 scoops muscle juice
771 cal 10.5f,127.5c,42p

Meal 6 - 1.5cup chicken, green veggies, 2.5 tablespoon flaxseed oil
564cal 36f,0c,60p

Bed - take fish oils

Totals: 4000cal, 123f, 310c, 413p

Except for pre/post most of the meals can be switched around.

I work 3-4 nights a week as a bartender. I bring food cooked and prepared for my shifts but sometimes it is to busy to get away given for more then a minute. I bring weight gainer powder in case I don’t have time to eat.

Here are some pictures taken yesterday.

picture taken 21.02.2011

didn’t mean to double post the back photo

Leg shot - front


I am on reading break right now so I have more freedom to do my workouts on diff days.

Day 1
Squats BBx8, 115x8, 135x8, 225x8, 245x6, 245x6, 255x9, 165x17
Hack squats 176x8,8,10
SLDL 88x10,10,10
Then I was one rep away from puking so I cut my workout short.

I ended it with 8 minutes on the spin bike to cool down and flush my legs

great workout, I love ramping and the widow maker was awesome.
Hack squats are amazing!!


Reverse Fly 15x8, 20x8, 25x8,10 30x10
Front Raise superset with Lateral Raise
Front Raise 45x10, Lat Raise 15x10, 45x10,20x10, 45x6, rest pause, 5 more reps, 20x10
Barbell Shrugs 205x8,8,7
Javelin Press 40x8, 50x8, 55x11

good workout, could feel my shirt getting tighter as the workout when on

forgot to do facepulls


Deadlifts (kg) 60x8, 100x8,8, 120x6, 130x6, 139x5, 100x10, rest pause, 4, rest, 3
T Bar Rows (kg) 40x10, 50x10,10,10
Pulldowns (focussed on lat activation) 100x10, 90x10,10

got the runs. no workout today.


Decline DB 55x8, 60x8, 70x8, 75x8
Flat DB 50x8, 60x8, 70x6, 75x6, 50x10, rp, 4, rp, 6
Incline 50x5,8,10
Double DB seated preacher curl - 25x10, 30x6
Hammer Curl 25x10,10
Across body curl 30x5
DB Flies 25x10, 30x6

wow. what can I say. One of my best chest workouts ever. best pump I have ever had, really worked on muscle mind connection and activating the chest


Bent over flies 15x10, 20x10, 25x10,10
Seated front raises SS with seated lateral raises 35x10, 15x10, 35x10, 15x10
Lateral 20x10,25x6, 15x10
Front Raise 45x10,10
Facepulls 50x10,10,10
Javelin Press 40x10,45x10, 50x10, 55x10


Squats 135x8, 225x8, 245x8, 265x5
Hack Squat (kg) 40x5, 80x10, 80x10, 100x10
Romanian Deadlift 135x10,10,10
Calf Raise - was seeing stars so I sat this one out


Decline DB 55x8,65x8, 70x6, 75x6 (new PR!)
Flat DB 55x8,60x8,65x8, 70x7 (new PR!)
Incline DB 60x8, 65x8, 65x6

Various BI stuff

DB fly, 25x10,30x10, 35x6


210 pounds
have not gained in about a week, taking calorie intake to 4500


Bent over reverse flies 20x10,25x10,10, I hurt my neck doing this exercise last week so I did it with neck parallel to body and took it easy to make sure I didn’t reinjur myself
Seated Front Raise SS with Lateral Raise - 35x10 (15x10), 45x10 (15x10), 45x10 (20x10).
Standing front raise - 35x15
Standing Lateral raise - 15x12

Seated Shrugs 40x10,55x10,10, 70x12, 40x15
Standing shrugs 55x10
got a gym trainer to help me make sure I was doing it right, which I was not, reeaaaally felt it after, finally!

Standing DB Press 55x10, i had to do it sort of push press like so I dropped down
40x10,45x10,50x10, 35x12

Tricep Pressdown 60x10, 70x10,10,8 and 2 negatives

One handed reverse press down 15x10,10,10 20x8
holy F, did i feel these great!

Was leaving gym but the Canucks were in OT so i stayed and watched that. During the cleaning of the ice for shootout I did a set of rolling DB skull crushers 30x17, then after the Canucks won in SO (Fuck ya BURROWS and SCHEIDER!!) I did another set of one handed reverse press downs 20x10


Deadlifts (KG)
135x8, 22x8, 245x8, 265x8, 285x6, 305x5, 225x15
60x8, 102.5x8, 122.5x8, 131.6x6, 140.7x5, 100x15

T-Bar Rows (KG)
40x10, 50x10, 40x8 (held for 1-2 sec at peak)

Pulldown 90x11, 80x15, 90x11

KrocRows 25x40