Destination Gainzville

[M34N-R]

Hi Everybody!

Thought I'd start a build thread now I have some free time, hoping to get back on the wagon and fingers crossed this log will give me a bit of accountability as a bonus.

2016 was pretty hectic work wise for me and only really got to the gym about 1-2 times a week, the majority of the time was spent fatigued from work, coupled with a unhealthy grab food diet I finished off the year terribly out of shape from my usual physique.

I've been lifting pretty diligently for the last 15yrs until last year and the occasional injury along the way.

Bit of a disclaimer, there will most likely be a bit of bro science, random exercise names and possibly some nutritional info I've found fruitful throughout my experience.

Goals are to get back into shape size wise with minimal to moderate strength gains through structured training and gradual dieting.

Should look something like

87.5kg - 90kg Bodyweight, 10-15% Body Fat @ 178cm Tall

[M34N-R]

I've had 2weeks pre training, just conditioning myself and getting a clear mindset and getting back into form/technique, took a week off for recovery as the only nutritional support available was shakes/supps. Then completed 1 more evolution of my programmed split at medium intensity and medium weight really focusing on ROM, eccentric and concentric contractions nothing special just trying to find where I'm at.

As of today I'm starting the ol' faithful diet, not really sure what people do these days I just go by the old math:
Pick a reasonable target weight, I'm 85kgs with a bit of extra timber for my liking, however I wish to gain muscle mass so I'll eat for 85kgs for 3-6weeks then adjust as required.

2g of Protein per Lbs of Body weight
2g of Carbs per Lbs of body weight
And I'll stick to approx 50-70g of fats for now.

85 x 2.2 = 187, 187 x 2 = 374

So daily meal plan is:
374g of Protien
374g of Carbs
50g - 70g of Fats

I get 104g of protein, 174g of Carbs and 10g of fats out of my 2 shakes every day(on waking and post workout) so minus that from my daily. Then I'll evenly distribute the remaining macros over the hours I'm awake by dividing the meals not exceeding 50g of Protein or Carbs. Works out I eat approx every 2hrs.

[M34N-R]

So day One was Yesterday, Chest and Back. All weight in Kgs. I use the striping method on Flat and Incline bench as I don't currently have a training partner. ie: On 3rd set I'll complete 4 reps at 110 then drop to 100 and 4th set complete 2-3reps then back to 100, depends how hairy it gets on the previous rep.

Flat Bench 10,8,6,4 - 100, 100, 110, 120
Incline Bench 10,8,6,4 - 80, 80, 90, 100
Cable Fly 3x15 - 6.25, 8.75, 8.75
Incline Cable fly 3x15 - 6.25, 8.75, 8.75

Heaves 4x10
Hammer Strength Close Grip Lat Pull Down 12, 10, 8, 6 - 40, 60, 80, 100
Rev Grip Bent over row 4x12 - 40, 50, 60, 70

Got Shoulders and Arms tonight, will update after sesh.

[L33SH]

Welcome, nice to see another build thread in here

[Birds]

I thought the old rule of thumb was 2gm protein per kg of bodyweight? 2gm per lb seems a little excessive unless you're bulking?

[M34N-R]

Thanks L33SH.

Hi Birds,

Oh ok, I've honestly never heard of that one, it comes close enough to the maintaining muscle mass calculations that I was taught.

The rule of thumb that I've always known and practised has been:

Maintain/Shred - 1g per 1lbs 

Lean gains - 1.5g per 1lbs

Muscle Mass - 2g per 1lbs 

What was the target goal for the 2g per 1kg? Was it specific to a certain type of training/sport? I only ask as what I've been taught is all I've used and heard about for years in Body Building.

[M34N-R]

I've been away visiting family, so update. 

Shoulders and Arms.

Clean and Press 10,8,8,6 - 40, 45, 45, 50

Seated Dumbbell Lat Raise 4x8 - 7.5, 7.5, 10, 10

Dumbbell Shrugs 10,6,4 - 35, 37.5, 40

Dumbbell Rear Delt Fly's - 12.5, 12.5, 15, 15

Superset:

Barbell Curls 15,10,8,6,4 - 30, 35, 40, 45, 50

Cable Skull Crushers 15,10,8,6 - 23.75, 28.75, 33.75, 38.75

Only got through half the workout as the gym was closing, did minimal warming up, bit of a rookie error, Now I've got a tiny impingement in my shoulder with any overhead pressing. Will rest and monitor.

 

Legs

Same deal, ran out of time again ;( Missed my 24hr gym back home. Still had hyper extensions and abs to do. 

Squats 10,8,6,4 - 70, 90, 110, 120

Leg Press 15,10,8,6,4 - 140, 180, 220, 260, 300

Leg Ext 4 x 8 - 54, 68, 68, 82

Lying Hammy Curl 4 x 8 - 46, 60, 60, 74

Calf Raise 5 x 15 - 25, 35, 45, 55, 65

Stiff Leg Dead lift 10,6,4 - 70, 90, 110

[M34N-R]

Chest and Back

Bench 10,8,6,4 - 90, 100, 110, 120

Incline Bench 10,8,6,4 - 70, 80, 90, 100

Dumbbell Flys 10,8,6 - 20, 20, 22.5

Incline Cable Flys 3x15 - 6.25, 6.25, 6.25

Cable Pullover 3x15 - 21, 24.5, 28

Lat Pull Down 4x10 - 57, 77, 97, 117

T-Bar Row 3x10 - 80, 80, 80

 

Shoulders and Arms

Cut Shoulders away, during the warm up my shoulder was tender so just hit the essentials of arms.

Barbell Curls 15,10,8,6,4 - 30, 35, 40, 45, 50

Superset:

Seated Incline Dumbbell Curls 4x8 - 20, 20, 20, 20

Cable Tricep Kicks 4x8 - 10, 10, 10, 10

Superset:

Concentration Curls 4x8 - 15, 15, 17.5, 17.5

Rev. Grip Single Arm Tricep Pushdown 4x8 - 7.5, 10, 12.5, 15

Skipped Forearms due to lack of interest and being annoyed at my shoulder.

[M34N-R]

Legs

Did hack squats instead of Squats as all the racks were occupied, got a good pump so ill incorporate into every other leg day now.

Hack Squats 10, 8, 8, 6 - 60, 80, 100, 120

Leg Press 15, 10, 8, 6, 4 - 150, 190, 230, 270, 310

Leg Ext 4x8 - 61, 75, 89, 89

Lying Hammy Curl 20, 10, 8, 6 - 32, 46, 60, 60

Stiff Leg Deadlift 10, 6, 4 - 60, 80, 100

Superset:

Hyper Extentions 4x10

Standing Calf Raise 4 x 15 - 25, 35, 35, 35

 

REST DAY

 

Chest and Back

Flat Bench 10,8,6,4 - 100, 100, 110, 120

Incline Bench 10,8,6,4 - 80, 80, 90, 100

Cable Flys 3x15 - 6.25, 8.75, 8.75

Incline Cable Flys 3x15 - 6.25, 8.75, 8.75

Heaves 4x10

Close Grip Heaves 4x10

Rev Grip Bent over Rows 4x8-12 - 40, 50, 60, 70 

[M34N-R]

Forced REST DAY - Couldn't Walk ahaha

 

Shoulders Arms

Shoulder was still found to be tender however its really starting to lighten up, Should be 100% with another week

Still hit shoulders moderately but steered clear of pressing overhead.

Superset (SS):

Dumbbell Front Raise 4x8 - 12.5, 15, 15, 17.5

Seated Dumbbell Lat Raise 4x8 - 7.5, 7.5, 7.5, 7.5

SS:

Dumbbell Rear Delt Fly 4x8 - 15, 15, 17.5, 17.5

Dumbbell Shrugs 3x10 - 40, 40, 40

SS:

Standing Cable Rear Delt Flys 3x12 - 3.75, 3.75, 3.75

Standing Cable Lat Raises 3x12 - 3.75, 3.75, 3.75

SS:

Ezy Bar Curls 15,10,8,6,4 - 30, 35, 40, 45, 50

Cable Skull Crushers 15,10,8,6 - 28.75, 33.75, 38.75, 43.75

SS:

Standing Dumbbell Curls 4x8 - 17.5, 17.5, 17.5, 17.5

Tricep Pushdown 4x8 - 24.5, 28, 31.5, 35

SS:

Single Arm Cable Concentration Curls 4x8 - 6.25, 8.75, 11.25, 11.25

Cable Tricep Kick backs 4x12 - 6.25, 6.25, 6.25, 6.25

Forearms....... Skipped again..... Meh, ill get them one day.

Legs tonight!!!! 

[M34N-R]

Legs Done!

Squats 10,8,8,6 - 80, 100, 100, 120

Leg Press 15,10,8,6,4 - 160, 200, 240, 280, 320

Leg Ext. 4x8 - 68, 82, 82, 96

Lying Hammy Curls 20,10,8,6 - 32, 46, 60, 74

Tri Set:

Standing Calf Raise 3x12 - 25, 35, 45

Standing Single Leg Hammy Curl 3x12 - 5, 7.5, 10

Seated Calf Raise 3x12 - 20, 20, 20

 

Supplement Schedule is in full swing again:

Morning - 5g Creatine, 5g L-Glutamine with Shake on waking

With Meal 1(breaky) - 4,000mg Fish Oil, 2000mg Glucosamine, 1500mg Vitamin C, 1 multi vitamin

With Meal 3(lunch) - 4,000mg Fish Oil

Pre Workout - 5g Creatine, 5g L-Glutamine with what ever pre workout(using C4 atm, cheap and nasty)

Post Workout - Shake with 5g L-Glutamine

Before bed - Toss up between a meal or Casein protein with 5g of L-Glutamine(personally rather a meal then shake)

[L33SH]

How long do you spend in the gym per session?

[M34N-R]

Depends on session type, would generally put it at about the 2hr mark at these early stages 

[M34N-R]

I offset any cortisol levels through BCAA's with an intra workout and any catabolic factors by a meal 45mins - 1hr before training coupled with the L-Glutamine pre and post workout if thats what you're wondering.

[L33SH]

Cool thanks