T Nation

Zraw's Mass Gain Log

31/07/2008 - Day 18

OFF DAY

Was Working, legs felt kind of weak, but in a good way, as if they had been drained

Hours of sleep : 5 (FUCK)

01/08/2008 - Day 19

Training day

B1 (upper)
Decline barbell press 11-15rp
Warmup: 115x12, 185x8, 225x4
Set: 295 x 6-3-2

Hammer strenght machine press 11-15rp
Warmup: 70x12, 90x8, 120x4
Set: 180 x 6-3-2

Rev grip bench in smith 11-20rp
Warmup: 70x12, 110x8, 180x4
Set: 200 x 6-3-2

Hammer strenght pulldown 11-15rp
Warmup: 70x12, 110x8, 180x4
Set: 210 x 9-4-2

Deadlift 6-9ss + 10-12 ss
Warmup : 135x12, 205x8
Set: 405x6, 320x10

Was in the low range for a lot of exercices, maybe I increased the weights too much, maybe I had a hard time cause of the lack of sleep from previous night, however, weights are still increasing a lot

Hours of sleep : 7

02/08/2008 - Day 20

OFF DAY

Didnt do much, just worked and ate
Back was feeling a bit sore

Hours of sleep : 8

03/08/2008 - Day 21

OFF DAY

Big day of REST

Hours of sleep : 7

04/08/2008 - Day 22

Weight : 185

Training day

B2 (lower + bicep + forearms)
Standing ez-bar curl 11-20rp
Warmup: 20x12, 50x8, 80x4
Set: 100 x 9-4-2

Reverse ez bar curl 11-20ss
Warmup: 10x12, 20x8
Set: 50 x 13

Seated calf raise 10-12ss
Warmup: 70x12
Set: 120 x 9 + 3

Lying leg curl 15-30rp
Warmup: 40x12, 70x8, 90x4
Set: 120 x 11-4-2

Squat 6-9ss + 20ss widow
Warmup: 135 x 12, 225 x 8
Set: 335 x 8 + 225 x 20

*Strenght is still increasing a lot, really happy with results so far

***Gaining aprox 2pound/week for 3weeks in a row now,great results, didnt really gain extra fat

Hours of sleep : 7

05/08/2008 - Day 23

OFF DAY

Felt good, had some rest

Hours of sleep : 8

06/08/2008 - Day 24

Training Day

C1 (upper)
Incline smythe press 11-15rp
Warmup: 70x12, 110x8, 160x4
Set: 230 x 7-3-1

Db shoulder press (hammer grip) 15-30rp
Warmup: 25x12, 35x8, 45x4
Set: 60 x 8-3-2

Close grip bench smythe 11-20rp
Warmup: 50x12, 90x8, 140x4
Set: 195 x 7-3-2

Close grip pulldown 11-20rp
Warmup: 75x12, 120x8, 165x4
Set: 225 x 7-3-2

Hammer strenght wide grip row 11-15rp
Warmup: 90x12, 180x8, 270x4
Set: 360 x 8-3-2

Im in the low range for a lot of exercices, will need to try and bring those reps up a bit

Hours of sleep : 6

07/08/2008 - Day 25

Had my wisdom teeth removed (all 4)

Might workout on saturday, but might also take friday,saturday, and sunday off, will see how I feel

Today, I cant eat any solid food, so… eating a lot of protein shakes…+oils + natural pd + maltodextrin… sucks:(

Hours of sleep : 9

08/08/2008 - Day 26

Decided not to train and take the weekend off.

Don’t want to take any chances with my teeth as they hurt a bit

Trying my best to get all my cals
Got about 4000

Hours of sleep : 9

09/08/2008 - Day 27

OFF DAY

Nothing, but jaw was hurting.

Hours of sleep : 8

10/08/2008 - Day 28

OFF DAY

Feel I havent train like forever

Trying to get my caloric intake ok but i think im missing something like 500-600cal

cant eat anything solid except eggs…

sucksssssssss

Hours of sleep : 9

11/08/2008 - Day 29

Weight : 186 (wow, tough it might have stay the same or cause of the shitty last few days)

TRAINING DAY !!!

C2 (lower + bicep + forearms)
Preacher curl 11-20rp
Warmup: 20x12, 50x8, 80x4
Set: 110 x 10-4-1

Hammer curl 11-20ss
Warmup: 25x12, 30x8
Set: 40 x 14

Leg press calf 10-12ss
DIDNT DO IT, TIME WAS MISSING !!

Sumo press leg press 15-25ss
Warmup: 180x12, 270x10
Set: 470 x 20

Hack Squat 6-9ss + 20ss widow
Warmup: 90x12, 180x10
Set: 360 x 10 + 230 x 20

Saw a huge improvements on the legs
Shitty improvement on the forearms exercice…

Wrist was having a bit of trouble holding it all at the end of the preacher curls

Hours of sleep : 8

12/08/2008 - Day 30

OFF DAY

Felt pretty good except for gay jaw that still hurts

Im pretty much ok with the cal intake, but my diet is still made mostly of liquid food (shakes with malto or natural pb and shits…)

Hours of sleep : 8

13/08/2008 - Day 31

Training Day

A1 (upper)
Hammer strenght press 11-15rp
Warmup : 12x90, 8x180, 4x220
Set : 270 x 7 + 250 x 3-1

Upright row 15-30rp
Warmup : 12x65, 8x85
Set : 120 x 11-4-2

Weighted dips 11-15rp
Warmup : 12xbody, 8x+30, 4x+60
Set : +90 x 7-2-2

Hammer strenght chin 11-20rp
Warmup : 12x120, 8x160, 4x220
Set : 250 x 9-3-2

T-bar row 6-9ss + 10-12ss
Warmup : 45x12, 90x8, 135 x 4
Set : 190x8, 160x12

Training went well, strenght is really going up

Had a problem with chest press, I was just blocked after the 1st failure set, had to take off some weight, not really sure why…

Hours of sleep : 8

14/08/2008 - Day 32

OFF DAY

Cant remember what I did :frowning: probably not much… lol

Hours of sleep : 6

15/08/2008 - Day 33

Training Day

A2 (lower + bicep + forearms)
Incline db curl 11-20rp
Warmup: 20x12, 30x8, 40x4
Set: 50 x 9-4-2

Pinwhell curls 11-20ss
Warmup: 15x12, 25x8
Set: 35x16

Super Horizontal Calf (machine) 10-12reps
Warmup: 90x12, 180x8
Set: 270x10

Seated leg curls 15-30rp
Warmup: 45x12, 80x8
Set: 115 x 15-6-3

Legpress 6-10ss +20ss widow
Warmup : 180x12, 270x8, 450x4
Sets: 630 x 6 + 500 x 20

Logbook is still being beaten on every exercice !!!

Hours of sleep : 6

16/08/2008 - Day 34

OFF DAY

Was working, had little sleep

Hours of sleep : 5

17/08/2008 - Day 35

Weight : 187.5

Training Day

B1 (upper)
Decline barbell press 11-15rp
Warmup: 115x12, 185x8, 245x4
Set: 305 x 7-3-2

Hammer strenght machine press 11-15rp
Warmup: 70x12, 90x8, 130x4
Set: 190 x 7-3-1

Rev grip bench in smith 11-20rp
Warmup: 90x12, 120x8, 160x4
Set: 210 x 6-3-2

Hammer strenght pulldown 11-15rp
Warmup: 70x12, 120x8, 180x4
Set: 230 x 7-3-2

Deadlift 6-9ss + 10-12 ss
Warmup : 155x12, 275x8, 315x2
Set: 425x3, 325x10

Went a bit too heavy on the deadlift…

Will only write training as I feel the rest is fucking useless

20/08/2008 - Day 38

B2 (lower + bicep + forearms)
Standing ez-bar curl 11-20rp
Warmup: 20x12, 50x8, 80x4
Set: 110 x 6-3-2

Reverse ez bar curl 11-20ss
Warmup: 10x12, 20x8
Set: 50 x 16

Seated calf raise 10-12ss
Warmup: 90x12
Set: 125 x 9 + 2

Lying leg curl 15-30rp
Warmup: 40x12, 80x8, 100x4
Set: 140 x 16-8-5 (different machine)

Squat 6-9ss + 20ss widow
Warmup: 90x12, 180x8
Set: 355 x 5 1/2 + 235 x 20