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Lets Gain Some Stage Weight

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  • massai
    replied
    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

    Leave a comment:


  • massai
    replied
    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

    Leave a comment:


  • massai
    replied
    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

    Leave a comment:


  • massai
    replied
    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.

    Leave a comment:


  • grammo13
    replied
    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

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  • massai
    replied
    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

    Leave a comment:


  • massai
    replied
    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

    Leave a comment:


  • massai
    replied
    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

    Leave a comment:


  • massai
    started a topic Lets Gain Some Stage Weight

    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.
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