Zraw's Mass Gain Log

Training Logs
1

In a constant search for maximal growth, I’m starting this log, along with a new diet/program

-I’ll try to post everyday my activities + hours of sleep
-I’ll post weight progress every week or so, i’ll take my weight every monday
-I’ll just post diet right here just once as it will pretty much always stay the same
-Program will be a DC training
-Diet will be at about 4600cals with 8 meals/day

Stats :
Lifting for 3 years
21yrs old
5’9 1/2
179lbs
~9%fat

Objective : MAXIMAL MUSCLE GROWTH (DINOSAUR MASS)

Diet :

Training days
Meal 1 = P+C (egg white + wheat + skim milk + banana)
Meal 2 = P+F (steak + almonds + fish oil + veggies)
Meal 3 (pre/peri workout) = P+C (prot + maltodext + bcaa)
Meal 4 (post workout) = P+C (prot + malto + glutamine)
Meal 5 = P+C (chicken + rice + veggies)
Meal 6 = P+F (shake + pb + olive oil)
Meal 7 = P+F (egg + almonds + canola oil + fish oil+)
Meal 8 = P+F (caseine + pb)
~4600 calories 380g prot/210g fat/270g carb

Off days
Meal 1 = P+C (egg white + wheat + skim milk+ apple)
Meal 2 = P+C (fish + rice + veggies)
Meal 3 = P+C (pineapple + apple + shake)
Meal 4 = P+F (steak + almonds + veggies+ fish oil)
Meal 5 = P+F (shake + pb + olive oil)
Meal 6 = P+F (egg + canola oil + almonds or cashew +)
Meal 7 = P+F (shake + pb + fish oil)
Meal 8 = P+F (caseine + pb)
~4600 calories 380g prot/240g fat/240g carb

IF, ANY MAJOR CHANGES OCCUR DURING A DAY, IT WILL BE WRITTEN, SAME GOES FOR ADJUSTMENTS

PROGRAM : DC

TRAINING :

A1 (upper)
Hammer strenght press 11-15rp
Upright row 15-30rp
Weighted dips 11-15rp
Hammer strenght chin 11-20rp
T-bar row 6-9ss + 10-12ss

A2 (lower + bicep + forearms)
Incline db curl 11-20rp
Pinwhell curls 11-20ss
Standing calf raise (machine) 10-12reps
Seated leg curls 15-30rp
Legpress 6-10ss +20ss widow

B1 (upper)
Decline barbell press 11-15rp
Hammer strenght machine press 11-15rp
Rev grip bench in smith 11-20rp
Hammer strenght pulldown 11-15rp
Deadlift 6-9ss + 10-12 ss

B2 (lower + bicep + forearms)
Standing ez-bar curl 11-20rp
Reverse ez bar curl 11-20ss
Seated calf raise 10-12ss
Lying leg curl 15-30rp
Squat 6-9ss + 20ss widow

C1 (upper)
Incline smythe press 11-15rp
Db shoulder press (hammer grip) 15-30rp
Close grip bench smythe 11-20rp
Close grip pulldown 11-20rp
Hammer strenght wide grip row 11-15rp

C2 (lower + bicep + forearms)
Preacher curl 11-20rp
Hammer curl 11-20ss
Leg press calf 10-12ss
Sumo press leg press 15-25ss
Hack Squat 6-9ss + 20ss widow

I WILL FOLLOW A MONDAY/WEDNESDAY/FRIDAY/MONDAY SCHEDULE

ok so… let’s get started, shall we?!?

2

14/07/2008 - Day 1

A1 (upper)
Hammer strenght press 11-15rp
Warmup : 12x90, 8x140, 4x180
Set : 230 x 7-4-2

Upright row 15-30rp
Warmup : 12x65, 8x85, 5x105
Set : 105 x 9-5-3

Weighted dips 11-15rp
Warmup : 12xbody, 8x+20, 4x+40
Set : +60 x 7-4-2

Hammer strenght chin 11-20rp
Warmup : 12x90, 8x130, 4x160
Set : 180 x 10-5-2

T-bar row 6-9ss + 10-12ss
Warmup : 45x12, 90x8
Set : 135x9, 115x12

Chin + Tbar row were too easy, weight should be higher.

3

15/07/2008 - Day 2

Did nothing but play ps3 and eat
Went outside to get a bit of sun
Went rollerblading very slow for 45mins (was more like walking)

Hours of sleep : 7

4

16/07/2008 - Day 3

Today was a training day

A2 (lower + bicep + forearms)
Incline db curl 11-20rp
Warmup: 15x12, 25x8, 35x4
Set: 45 x 8-4-2

Pinwhell curls 11-20ss
Warmup: 15x12, 25x8
Set: 30x15

Super Horizontal Calf (machine) 10-12reps
Warmup: 90x12, 180x8
Set: 230x6 with correct negative + 6 normal

Seated leg curls 15-30rp
Warmup: 45x12, 70x8
Set: 80 x 17-9-6

Legpress 6-10ss +20ss widow
Warmup : 180x12, 270x8, 360x4
Sets: 500 x 10 + 360 x 20

***The weight I used for legcurls and legpress should’ve been a bit higher I think. Weight for calves should’ve been a bit lower. Overall, training felt pretty good

Hours of sleep : 9

5

17/07/2008 - Day 4

Off day

Biceps felt a bit sore, something that had not happened to me in a LONGGGGGGGGGGGGG TIME, it felt great.

Didnt do much, was with girlfriend all day/night

Eating was ok
Slept a bit late tough (4h30 am)

Hours of sleep : 6.5 hours

6

18/07/2008 - Day 5

Training Day

B1 (upper)
Decline barbell press 11-15rp
Warmup: 95x12, 135x8, 185x4
Set: 265 x 7-4-3

Hammer strenght machine press 11-15rp
Warmup: 50x12, 70x8, 100x4
Set: 160 x 8-4-2

Rev grip bench in smith 11-20rp
Warmup: 50x12, 90x8, 160x4
Set: 190 x 7-4-2

Hammer strenght pulldown 11-15rp
Warmup: 70x12, 100x8, 160x4
Set: 200 x 8-4-2

Deadlift 6-9ss + 10-12 ss
Warmup : 135x12, 205x8, 315x2
Set: 365x6, 315x11

Whole workout felt really good, I was feeling very strong, one of my best session in a long time (intensity wise)

Hours of sleep : 8

7

19/07/2008 - Day 6

OFF Day

Was working today, didnt do much
Back was hurting a bit, but in a good way

Girlfriend gave me a massage

Not much to say

Hours of sleep : 7

8

20/07/2008 - DAY 7

OFF DAY

Did NOTHING

Hours of sleep : 9

9

21/07/2008 - Day 8

Weight : 181

Training day

B2 (lower + bicep + forearms)
Standing ez-bar curl 11-20rp
Warmup: 20x12, 50x8, 80x4
Set: 95 x 7-4-2

Reverse ez bar curl 11-20ss
Warmup: 10x12, 20x8
Set: 45 x 14

Seated calf raise 10-12ss
Warmup: 70x12
Set: 120 x 7 + 3

Lying leg curl 15-30rp
Warmup: 30x12, 50x8, 80x4
Set: 100 x 14-6-4

Squat 6-9ss + 20ss widow
Warmup: 135 x 12, 225 x 8
Set: 315 x 6 + 205 x 20

Calf weight was a bit high, couldnt complete 10… rest was ok !

10

22/07/2008 - Day 9

OFF DAY

Didnt do much, had a walk… lol

Hours of sleep : 6

11

How much weight you looking to put on??? You going to have some before and after pics??? Best of luck to you

HARDWORK=RESULTS

12

[quote]jdarkraget wrote:
How much weight you looking to put on??? You going to have some before and after pics??? Best of luck to you

HARDWORK=RESULTS[/quote]

Hey ! Thx a lot !

Im looking to put on as much LBM as possible actually loll!!! And yes I will have some before/after pics
The “Before” pics are already in my profile actually, might post them on here also

13

23/07/2008 - Day 10

Training Day

C1 (upper)
Incline smythe press 11-15rp
Warmup: 50x12, 90x8, 160x4
Set: 220 x 7-3-2

Db shoulder press (hammer grip) 15-30rp
Warmup: 20x12, 30x8, 45x4
Set: 55 x 9-4-2

Close grip bench smythe 11-20rp
Warmup: 50x12, 90x8, 140x4
Set: 190 x 6-3-2

Close grip pulldown 11-20rp
Warmup: 75x12, 120x8, 165x4
Set: 210 x 8-4-2

Hammer strenght wide grip row 11-15rp
Warmup: 50x12, 140x8, 230x4
Set: 345 x 8-4-2

**Db shoulder press + close grip bench smythe weight were maybe a bit too high !

***Warmup weight on wide grip row should be increased

Hours of sleep : 9

14

24/07/2008 - Day 11

OFF DAY

Was working, im pretty happy, eating is going very well !!!

Only missed 1-2 meals since the beggining, 1 was last night as I fell asleep

Going to bed soon

Hours of sleep : 8

15

25/07/2008 - Day 12

Training Day

C2 (lower + bicep + forearms)
Preacher curl 11-20rp
Warmup: 20x12, 50x8, 80x4
Set: 100 x 9-4-2

Hammer curl 11-20ss
Warmup: 20x12, 30x8
Set: 40 x 13

Leg press calf 10-12ss
Warmup: 90x12, 180x10
Set: 270 x 8 + 3

Sumo press leg press 15-25ss
Warmup: 180x12, 270x10
Set: 410 x 22

Hack Squat 6-9ss + 20ss widow
Warmup: 90x12, 180x10
Set: 320 x 9 + 200 x 20

Had a good workout
Will get there with calves !!!

Sumo Leg Press weight will be wildly increased

Hours of sleep : 5.5 → WTF !!!

16

26/07/2008 - Day 13

OFF DAY

Was working, hang with girlfriend
drank 1 beer (sucks)

legs felt a bit weak

Hours of sleep : 7

17

27/07/2008 - Day 14

OFF DAY

Did AbSoLuTeLy Fucking NOTHING !!!
Going to try and get at least 10hours of sleep tonight

Hours of sleep : 10

18

28/07/2008 - Day 15

Weight : 183

Training Day

A1 (upper)
Hammer strenght press 11-15rp
Warmup : 12x90, 8x160, 4x200
Set : 260 x 7-2-1

Upright row 15-30rp
Warmup : 12x65, 8x85
Set : 115 x 10-4-3

Weighted dips 11-15rp
Warmup : 12xbody, 8x+30, 4x+50
Set : +80 x 8-3-1

Hammer strenght chin 11-20rp
Warmup : 12x90, 8x140, 4x200
Set : 230 x 9-4-2

T-bar row 6-9ss + 10-12ss
Warmup : 45x12, 90x8
Set : 170x8, 135x10

Weight increase on the hammer chest press was a bit too high, could only complete 10 reps and my rep range was 11-15

As far as improvement goes, i gained a lot of strenght since the first A1

Hours of sleep : 8

19

29/07/2008 - Day 16

OFF DAY

Was working, didnt do much

Pecs felt sore

Hours of sleep : 9

20

30/07/2008 - Day 17

Training Day

A2 (lower + bicep + forearms)
Incline db curl 11-20rp
Warmup: 20x12, 25x8, 40x4
Set: 50 x 8-4-2

Pinwhell curls 11-20ss
Warmup: 15x12, 25x8
Set: 35x14

Super Horizontal Calf (machine) 10-12reps
Warmup: 90x12, 180x8
Set: 250x8 with correct negative + 4 normal

Seated leg curls 15-30rp
Warmup: 45x12, 70x8
Set: 100 x 15-7-5

Legpress 6-10ss +20ss widow
Warmup : 180x12, 450 x 20

Weights went up really fast !!! Could’ve used even more weight on the legpress

Hours of sleep : 8