Lets Gain Some Stage Weight

[massai Intense Muscle Competitor Find all posts View Profile Close massai]

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.

[massai Intense Muscle Competitor Find all posts View Profile Close massai]

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

[massai Intense Muscle Competitor Find all posts View Profile Close massai]

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

[massai Intense Muscle Competitor Find all posts View Profile Close massai]

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

[grammo13 Lightweight Member Find all posts View Profile Close grammo13]

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

[massai Intense Muscle Competitor Find all posts View Profile Close massai]

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.

[massai Intense Muscle Competitor Find all posts View Profile Close massai]

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

[massai Intense Muscle Competitor Find all posts View Profile Close massai]

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

[massai Intense Muscle Competitor Find all posts View Profile Close massai]

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