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Lets Gain Some Stage Weight

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  • Lets Gain Some Stage Weight

    Title says it all.

    Coming off a 2nd place finish in the tall Men's Physique class (20 guys or so) at the NPC Buffalo Championships on April 5. Hit the stage at 178lbs (5'11"). I will be working with Skip for the next 2-3 years to put on between 25 and 30lbs of stage weight, while staying relatively lean, to make a run at some National shows. I need to add some upper back, chest and shoulder thickness to compete with the big boys.

    Putting up this log so friends and training partners can follow along. Happy to answer any questions that come up.

    Current weight: 194.5lbs - about 10lbs of rebound water weight, coming off though.

    Training: I'll be following Skip's training program with a 4 day per week split.

    Cardio: 4 days a week, between 20 and 30 min.

  • #2
    April 10, 2014
    Weight: 194.6

    Training – Shoulders/Tris/Bis/Abs
    Only worksets recorded, 1-3 wam up sets per exercise:

    DB Shoulder Press 2 x 10 – 60lb DBs (was feeling great could have done 80s or more)
    DB Lateral Raises 2 x 10 – 22.5lb DBs
    Reverse Pec Deck 2 x 10 – 115lbs
    Rope Pushdown (thick rope) 2 x 10 – 37.5lbs
    Seated 1 Arm Overhead DB Ext 2 x 8 – 30lb DB
    Dips 2 x 10 – bodyweight
    Machine Curls 2 x 10 – 50lbs
    Hammer Curls 2 x 10 – 25lb DBs
    Weighted Machine Crunch 2 x 10 – 25lbs
    Hanging Leg Raises 2 x 10 – bodyweight
    Rope Crunches 2 x 10 – 75lbs

    Comment


    • #3
      April 12, 2014
      Weight: 186.6 (dropping contest rebound water finally)

      Training - Back/Chest/Traps
      Only work sets recorded, 1-3 warm up sets per exercise:

      Lat Pulldowns 2 x 10 - 115lbs
      Smith Machine Bent Over Rows 2 x 10 - 145lbs
      Seated Hammer Strength Rows 2 x 8 - 90lbs per side
      DB Pullovers 2 x 10 - 40lbs
      Incline Barbell Press 2 x 8 - 185lbs
      Machine Press 2 x 10 - 85 (focused on contraction)
      Hammer Strength Decline Press 2 x 10 - 90lbs per side
      DB Shrugs 2 x 10 - 100lb DBs

      Comment


      • #4
        April 14, 2014
        Weight: 193.0 (Skiploaded on Sunday, felt great)

        First leg session in 5 months. Major pumps and some cramping.

        Training - Quads/Hams/Calves
        Only work sets recorded, 1-3 warm up sets per exercise:

        Incline Leg Press 2 x 15 - 135lbs per side
        Leg Extensions 2 x 15 - 70lbs - slow, held contraction
        Hammer Strength Hack Squats 2 x 10 - 90lbs per side
        Seated Leg Curls 2 x 15 - 70lbs
        Standing Calf Raises 2 x 15 - 145lbs

        Comment


        • #5
          Are you simply just doing workouts 1, 2, 3, 4 in order each week or are you following Skips rotation

          Sent from my SCH-I545 using Tapatalk

          Comment


          • #6
            Skip has me doing workouts 1-4 in a 7 day period, so we're keeping things in order for the most part. The one change we made was on workout 1 (Saturday morning) to do Back first as I do workout 4 on Thursday night and we didnt want to overtrain the shoulders with super heavy chest movements first thing just 36 hours later.

            Comment


            • #7
              April 14, 2014
              Weight: 194.5

              *** indicates PR

              Incline DB Press 2 x 10 - 85lb DBs***
              Machine Press 2 x 10 - 125lbs
              Barbell Decline Press 2 x 10 - 175lbs
              Assisted Close Grip Chins 2 x 10
              One Arm DB Rows 2 x 8 - 65lb DBs (lats were on fire from the prior movement had to go light)
              Machine Row 2 x 10 - 245lbs***
              Deadlifts 2 x 10 - 145lbs (had me winded, haven’t DL’ed in months)
              Hyperextensions 2 x 10 - holding 40lb DB

              Comment


              • #8
                April 20, 2014
                Weight: 196.8

                Thursday 4/17:
                Shoulders/Tris/Bis/Abs
                Only worksets recorded, 1-3 wam up sets per exercise:

                Machine Shoulder Press 2 x 10 – 115lbs
                DB Lateral Raises 2 x 10 – 22.5lb DBs
                Seated Face Pulls 2 x 10 – 55lbs****
                Rope Pushdown 2 x 10 – 37.5lbs
                Skullcrushers 2 x 10 – 60lb bar
                Machine Dips 2 x 10 – 225lbs***
                EZ Bar Curls 2 x 10 – 50lbs
                Hammer Curls 2 x 10 – 25lb DBs
                Weighted Machine Crunch 2 x 10 – 25lbs
                Hanging Leg Raises 2 x 10 – bodyweight
                Rope Crunches 2 x 10 – 75lbs

                Saturday 4/19:
                Training - Back/Chest/Traps
                Only work sets recorded, 1-3 warm up sets per exercise:

                Lat Pulldowns 3 x 10 - 115lbs
                Cable Pulley Low Rows 3 x 10 - 110lbs
                Seated Machine High Rows 3 x 10 – 90lb
                DB Pullovers 3 x 10 - 60lbs***
                Incline Barbell Press 3 x 8 - 185lbs*** (PR on sets/reps, weight flew up, next time 205 for reps)
                Hammer Strength Bench Press 3 x 10 – 70lbs per side
                Hammer Strength Decline Press 3 x 10 - 90lbs per side
                DB Shrugs 3 x 10 - 100lb DBs

                Comment


                • #9
                  April 21, 2014
                  Weight: 196
                  Legs

                  Incline Leg Press 2 x 15 - 155lbs per side
                  Leg Extensions 2 x 15 - 120lbs - slow, held contraction
                  Hammer Strength Hack Squats 2 x 10 - 135lbs per side
                  Seated Leg Curls 2 x 15 - 120lbs
                  Standing Calf Raises 2 x 15 - 145lbs

                  April 22, 2014
                  Weight: 197
                  Chest/Back/Lower Back

                  Incline DB Press 2 x 10 - 90lb DBs***
                  Machine Press 2 x 10 - 125lbs
                  Barbell Decline Press 2 x 10 - 175lbs
                  Assisted Close Grip Chins 2 x 10
                  One Arm DB Rows 2 x 8 - 70lb DBs
                  Machine Row 2 x 10 - 245lbs
                  Deadlifts 2 x 10 - 185lbs
                  Hyperextensions 2 x 10 - holding 40lb DB

                  Comment

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