T Nation

Trying To Get Big


#1

Hey guys. Trying to get big here. Average build now-- 5’9’’, 165 lbs. Always been around this size. I’m 28. I have lifted weights in the past, and have gone to the gym on and off, but now I’m serious about it.


#2

That’s a great goal

If you need any help, just ask, there are a lot of smart guys in the forum.

(There’s also a couple of posts about getting big in my log, “Natty on Pennies” so if you need new ideas, check that out)


#3

Post your workouts!


#4

Thanks!


#5

12/04/2017
Morning:
Swim Kick board 4 x 50m
Swim Side Crawl 12 x 25m (6 one side and 6 the other)
Evening:
Bench Press 5 x 5 @ 65, 85, 95, 115, 125 (Needed assist on last rep)
Incline Press 5 x 5 @ 65, 75, 85, 95, 105
Shoulder Press 5 x 5 @ 20
Back Extensions 3 x 10 @ 5 lbs
Overhead Single Arm Tricep Extensions 3 x 10 @ 12.5, 12.5, 15
Cable Tricep Extensions 3 x 10 @ 40, 50, 50
Pulls ups – 10


#6

12/05/2017
Morning:
Swim kick board 4 x 25m
Evening:
Squat 5 x 5 @ 85
Romanian Deadlift—worked on form with a wooden stick
Pulls ups 10
Single Leg Romanian Deadlift 2 x 10 @ 10


#7

12/07/2017
Front Squat 5 x 5 @ 20
Leg Press 1 x 30 @ 75, 2 x 40 @ 50 lbs (Focus on quads)
Walking Lunges 3 x 10 @ 10 (Focus on quads)
Farmer’s Walk 3 x 30 seconds @ 50 lbs in each hand


#8

12/08/2017
Power shrugs 3 x 10 @ 95
Pendlay Rows 5 x 3 @ 45 lbs
Upright Rows 5 x 5 @ 30 lbs
Face Pulls 5 x 5 @ 50 lbs (cables)
Pull ups 6
Curls 3 sets:
Regular curl 7 low, 7 high, 7 full (15 lbs, 12.5 lbs, 12.5 lbs)
Hammer curl 10 (15 lbs, 12.5 lbs, 12.5 lbs)


#9

12/09/2017
Deadlift 6 x 3 @ 45
Squat 1 x 3 @ 25, 5 x 3 27.5
Bench Press 5 x 3 @ 115, 115, 120, 125, 135
Could not do a single rep on the last set.


#10

12/11/2017
Shoulder Press (Dumbell) 3 x 8 @ 15
Incline Press (Barbell) 3 x 8 @ 65
Bench Press (Barbell) 3 x 8 @ 85
Flys 3 x 8 @ 15
Pendlay Rows 3 x 8 @ 65
Cable Rows 3 x 8 @ 50, 60, 70
Cable Pull Downs 3 x 8 @ 80
Reverse Flys 3 x 8 @ 10


#11

12/12/2017
Front Squats 3 x 8 @ 55, 65, 65
Back Squats 3 x 8 @ 65
Romanian Deadlift 3 x 8 @ 65
Bulgarian Split Squats 3 x 10 @ body weight


#12

12/15/2017

Front Squat 3 x 8 @ 65, 65, 70
Deadlifts 3 x 8 @ 95, 95, 85
Shoulder Press + @ 35

Knee Raises 3 x 8


#13

12/17/2017

Dumbbell Incline to Bench Press 2 x 10 @ 45 degrees @ 17.5 lbs, 25 lbs, 2 x 10 @ 30, 15, and 0 degrees @ 30 lbs (8 sets total)
Cable Cross over High to low 1 x 10, 2 x 10 @ 10 lbs, 15 lbs
Decline Bench Press (Barbell) 2 x 10 @ 95, 1 x 10 @ 45 lbs (focused on squeezing chest)
Tricep Extensions (overhead) 1 x 10 @ 15 lbs
Russian Twist 1 x 10, 1 x 10, 1 x 15 @ 4 lbs
Banded Pushups 2 x 10

Learning to focus on my chest instead of my arms.


#14

12/18/2017

Front squats 3 x 10 @ 45
Back squats 3 x 10 @ 65
Deadlifts 1 x 10, 2 x 6 @ 45
Hip thrusts 3 x 10 @ body weight

Went down in weight to focus on form and engaging the right muscles. Was also really tired today


#15

12/19/2017

Hang Cleans form practice
Deadlifts 3 x 10 @ 45 lbs
Pull ups 6 x 4 (Needed help on last 2 sets)
Corner Barbell Row 3 x 10 @ 45 lbs
Lat Pull Down 3 x 10 @ 80
Pull Up Plus 3 x 8

This is the first time I’ve done a hang clean. Also, I was working on my deadlift form.


#16

12/20/2017

Leg extension (70 lbs), rest, Leg Curl (50, 45, 40 for the rest) 6 x 10
Leg Press 6 x 20 (30 seconds rest and didn’t lower legs until after last set) @ 90 lbs
Farmer’s Walk 3 x 45s @ 50, 55, 55


#17

12/21/2017

I’m out of town on vacation for Christmas, but trying to keep up with at least some exercise.

Superman push ups 3 x 5 (I hope I did them right)
Regular push ups: 100. (Took 8 sets)
Crunches: 2 x 20

I’ll try not to eat too many sugar cookies at my mom’s


#18

12/22/2017

Romanian deadlifts 4 x 10 @ 45, 65, 75, 75
Pendlay rows 4 x 10 @ 65, 75, 75, 75
Pull ups 4 x 4
Pull up plus 2 x 10


#19

Hey now… I thought you were out of town! Were you only out of town for a day? :smiley:


#20

Merry Christmas :star2::star2: