Offseason Begins!

Weigh in #4

Start- 172
Week 1 Weight- 172.6 (+0.6)
Week 2 Weight- 175.2 (+2.6)
Week 3 Weight- 179.8 (+4.6)
Week 4 Weight- 183.8 (+4.0)
TOTAL FIRST MONTH WEIGHT GAIN= 11.8 POUNDS

Another 4 pounds? Something I found out about myself- I can gain weight easily! But I can also lose weight easy if I wanted to. I remember a few monthes ago when I did a brief cut I lost 9 pounds on the first week. So gaining this much every week is really not concerning me at all. My waist is 32 3/4 inches. My waist has only added 3/4 of an inch which is respectible for a 11.8 pound gain.

This is also why that "Truth about bulking" article is angering me. Who says you can only gain 2 pounds of muscle a month? Whatever. So this guy is telling me that I gained 9.8 pounds of Fat? I don't think so.

This month I plan on eating a little more cleaner, upping the protein, and eating less salty foods to get rid of some of the water weight. I eat peanuts all the time and haven't been drinking enough water.

I plan on working out today. I finnally have some time. I have missed 2 workouts.
 
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Wow dude that is some pretty rapid weight gain, and if it's mostly in muscle power to you. How much over your calculated maintenance are you eating?
 
amp89 said:
Wow dude that is some pretty rapid weight gain, and if it's mostly in muscle power to you. How much over your calculated maintenance are you eating?
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I'm guessing most of it is water weight. I know I didn't gain 12 pounds of muscle. That would be awesome though but thats not happening. So I probably really only gained about 2-4 pounds somewhere around there. Probably 50:50 or maybe even more muscle then fat because its like I'm getting noob gains with the lowerbody.

I don't track what I eat. I just make sure I get my bodyweight in protein, twice in carbs, some fats and every day I eat a "caloric dense" food like peanuts or something to ensure I have the calories I need. It works for me.
 
Workout #10

I couldn't go to the gym AGAIN. so there is no way in hell that I'm not doing nothing. So I did some max bench pressing and sprints. (the reason I can't go to gym- no ride. Father working alot lately and never has time to take me to the gym anymore because of wrestling. My mother/brother being lazy.)

Bench Press
135x2
165x1
185x1 (max)
190x0 fail
170x1
170x1
170x1
170x1
170x1

^^^did some singles. kinda like a powerlifter. kinda angry because I bench 135x15 but yet my max is only 185.

Sprints (alright this junk was crazy)
Me, My workout partner shane, and Matthew my younger brother did some stretching. Shane did a 40 yard dash. when he was done Matt would go, and then when he were done I would go. as soon as I finished Shane would go and we did this 10 times. Kinda like a extreme HIIT thing. It was about 4 minutes. It was brutal as hell. I puked, he almost did. My little brother jogged some of his sprints though so he wasn't worked as hard. My legs are dead.
 
jmanjman47 said:
I'm guessing most of it is water weight. I know I didn't gain 12 pounds of muscle. That would be awesome though but thats not happening. So I probably really only gained about 2-4 pounds somewhere around there. Probably 50:50 or maybe even more muscle then fat because its like I'm getting noob gains with the lowerbody.

I don't track what I eat. I just make sure I get my bodyweight in protein, twice in carbs, some fats and every day I eat a "caloric dense" food like peanuts or something to ensure I have the calories I need. It works for me.
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Nice man, I actually approach eating in the same way. Just try to get plenty of protein and carbs, and then add some peanut butter and stuff to get those calories up. My bulk has been pretty slow, but I know what you mean about the noob gains with the lowerbody because I only recently really started to train my legs.

BTW, nice job booting :)
 
Workout #11

Set a new Deadlift PR today :)

Deadlifts
135x5
150x5
185x5
225x5
235x4 (deadlifted old max 4 times, but remember I also did a heavy set before it too)

Power Cleans
120x3
120x3

Squats115x10
115x10
115x6

Incline Bench Press
100x5
100x5
100x5
100x5
100x5

Lat Pulldowns
don't know weight but did 4 sets of 5-6 reps with declining weight.

Single Arm Dumbbell Rows
40x10 each arm

Sprints
8x10 yards

4x20 yard shuttles

NOTES*
- got back on track today. Set a new PR with Deadlift. First time I had done that FOREVER. Deadlifting my old max felt great. Now I have a "calculated max" at about 260 pounds.
- Started Power Cleaning again.
-Squats sucked because since I worked out at school today theres no rack so I played safe.
-Nice to do some sprints on a good turf on the school track.
 
Bench Press
135x3
155x2
190x1 (max)
200x1 (fail; friend laughed at me while getting crushed owned)

Bicep Curls
With 40 pounds
I did 1
He did 2
I did 3
He did 4
I did 5
He did 6
I did 7
He did 8
I did 9
He did 10
I did 3 (fail)
He did 15 and owned my ass again

Skull Crushers
55x10
Mini close bench press explosionsx15

Some Pushups

Thats about it. I did like an upper body thing. Couldn't go to the gym.

I'm in a slump lately. I'm starting to think that although my bulk is helping my strength gains tons; I'm putting on fat really quickly. In the past month I have added around 12-14 pounds and I'm starting to notice it. I think I only gained around 4 pounds of muscle and the rest (8-10 pounds) Fat. So I will end my dirty bulk and eat clean. The only problem with eating clean is that there is no clean food in my house.....so I don't know how I am gonna pull this off.

Believe me, If I had the option I would have eaten 100% clean. I don't know what I should do.
 
Don't worry about it. You're a lineman, right?

Eating clean in a dirty environment means, more often than not, not eating at all.


If your recovery is good, increase your volume, or frequency, or both.

If you put on a lot of fat and don't want it, don't change anything except maybe throw some *ugh* cardio in there.
 
LeiYunFat said:
Don't worry about it. You're a lineman, right?

Eating clean in a dirty environment means, more often than not, not eating at all.


If your recovery is good, increase your volume, or frequency, or both.

If you put on a lot of fat and don't want it, don't change anything except maybe throw some *ugh* cardio in there.
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I'll add in some sprinting then.
 
I think you would do well with an upper/lower ME/DE split. With tons of volume, at least 6 big compounds each session. At least three for every major muscle group. Examples are in Goergen's first ten or so pages of his log, and the more recent pages of mine. Even though I use the same movements too much, you would probably see some great gains if you follow something like that. Sprinting shouldn't be done everyday. It should be used on maybe a few DE days a month. Since you're on the offseason you can afford the workload. You've had the fat gain problem before. Now's your chance to try a different approach.
 
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LeiYunFat said:
I think you would do well with an upper/lower ME/DE split. With tons of volume, at least 6 big compounds each session. At least three for every major muscle group. Examples are in Goergen's first ten or so pages of his log, and the more recent pages of mine. Even though I use the same movements too much, you would probably see some great gains if you follow something like that. Sprinting shouldn't be done everyday. It should be used on maybe a few DE days a month. Since you're on the offseason you can afford the workload. You've had the fat gain problem before. Now's your chance to try a different approach.
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I'll take a look into that then. Thank you. Kind of odd I can gain fat easily but also lose it easily.

PowerClean
45x5
95x5
125x0
120x2 (almost got hurt)
115x1

Deadlift
135x5
185x5
225x5
250x1
260x0
225x5
225x5
225x4

Box Squats
135x5
135x5
185x5
185x5
225x5
225x5
225x6
185x5
185x5

Shrugs
135x8
135x8
135x8
135x8

Notes
* I probably could have deadlifted 260 if I didn't have the previous work but I'm happy with the 250 pound deadlift which is a new PR
*PowerCleans sucked for reasons unknown. I don't understand how I could not clean a wait I did last Tuesday
*Shrugs were fun. I used less weight to get full rom
*Box squats were odd also. I didn't even feel it in my Quads so I finished off with some ATG Squatting.
ATG Squats
115x8
115x8

Thats about it. The Box squats were odd because I never felt like it hit my quads hard enough so I finished off with ATG Squats. I'm gonna start doing 5x5 for the ATG squat starting next week.
 
Weigh in #5

Start- 172
Week 1 Weight- 172.6 (+0.6)
Week 2 Weight- 175.2 (+2.6)
Week 3 Weight- 179.8 (+4.6)
Week 4 Weight- 183.8 (+4.0)
Week 5 Weight- 187.8 (+4.0)

WTF? I even ate clean that week. my weight is outta control.

I'm going with Lei's program. Hell I can do 10 sets of squats I think I'll be alright.
 
Speed workout

Buttkickers x10 yards
One leg hops x10 yards
10 yard sprints with full recovery x 12
20 yard shuttles x 3 with full recovery
40 yard sprints x 3 with full recovery

Some basketball

Gym isn't open today or tommorow so I did a speed workout. when my friend gets home I might bench press idk.
 
Thats a really big weight gain for 5 weeks, what does your calorie intake look like and do you feel/look any fatter?

And whats with the 9 sets for squats? A bit confused on that
 
Phate89 said:
Thats a really big weight gain for 5 weeks, what does your calorie intake look like and do you feel/look any fatter?

And whats with the 9 sets for squats? A bit confused on that
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All the squatting; idk guess I just felt like squatting until I couldn't anymore.

My calorie intake is probably pretty high

Odd thing is I don't look or feel any fatter at all; but I know thats all not muscle Its confusing me too.
 
jmanjman47 said:
All the squatting; idk guess I just felt like squatting until I couldn't anymore.

My calorie intake is probably pretty high

Odd thing is I don't look or feel any fatter at all; but I know thats all not muscle Its confusing me too.
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Yes sir, you have to want it that bad. Like you said, your weight gain is a problem. That's okay. You have to learn how your body works so you should be trying new stuff this time, or else you'll always be the same strength and weight.

Your volume was there last training session, try to spread it around some exercises(although going crazy on one or two exercises every now and again is cool). Goergen has some good examples of that in his log. Like 15 exercises per session.
 
jmanjman47 said:
All the squatting; idk guess I just felt like squatting until I couldn't anymore.

My calorie intake is probably pretty high

Odd thing is I don't look or feel any fatter at all; but I know thats all not muscle Its confusing me too.
Click to expand...

Has your waist increased or anything?
 
Phate89 said:
Has your waist increased or anything?
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Just during the day it gets real big and bloated. In the morning I'm back to 33. I still fit my pants the same way to. I have noticed a little increase in fat on my face but thats about it.

I'm eating alot cleaner. Here is what I have eaten so far today
Cup of milk
4 eggs
Bananaa
ham slices
cup of milk

Damn gym is closed. I'll be lifting tommorow.

I might be getting a body fat tester on my Birthday. That will solve all my problems.
 
Since I could not go to the gym because my Mom is still pissed at me here is what I did at my neighbors:

Bench Press
145x5
145x5
145x5
145x5
145x5

Single Arm Dumbbell Rows 30x10 each arm supersetted with
Dumbbell Shrugs

^^Did 3 sets of 10 with the rows and 4 sets of 10 with the shrugs

Bicep Curls
55x10
55x6
35x10

Notes
- Pretty Crap upperbody workout but I'm trying to get the 5x5 thing going again because it was working. Been really off track the past 2 weeks
- Tommorow at the gym I plan on Hitting the Lower Body hard. Probably deadlift for 5x5, ATG squats for 5x5, Workout the entire calves, and hit the core pretty hard.

Also something else crossed my mind. I think I really need to start doing a 100% effort. Since we have no clean food; why not I get a Job and buy my own food? I really need to take action like that because I'm not going into my Senior season thinking what I could have done to have been better prepared.
 
Really Pumped up today

I couldn't go to the gym because I'm still grounded. But I wen't next door and did my lowerbody with whatever I could. I convinced him to let me take the bar outside as long as I cleaned it up because it was wet outside.

So my workout was in the dark in my friends muddy backyard.

Deadlift
225x5
225x5
225x5
225x5
225x10 !

Lunges with 40 pounds plate above my head until I couldn't lunge anymore
Calf raises with 40 pound plate until I couldn't calf raise any longer.
5 pound dumbbell crunches on basu ball until I couldn't do abs anymore

Notes*
- Not the most organized workout but I got what I needed out of it.
-Deadlift was AWESOME. On that last set screw 5 I wen't till failure and pulled off 10!! That essentially means my "predicted max" according to calculators is 300
-Lunges was scary because I slipped a little bit and nearly twisted my bad ankle but I recovered quickly. I was more tired aerobically before my legs.
-Calf raises will always help my ankle.
- The crunches- I should have used a heavier plate and did lower reps. I liked the burn but I gotta remember abs are like any other muscle- basic stuff.
 
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