Columbus' Attempt at MASS........

[Columbus]

I have always charted my rotuine, but maybe getting the advice of the knowledgeable here would help me even more. My current history is that I am recovering from an eating disorder and malnutrion associated with extensive training and cardio.....went from 220 and prob. 12-13% 5 years ago, to a scrawny 6'2 and 160 at 7-8% now.....I used to do heavy am fasted cardio 7x a week and then hit the weights in the pm....now, it's a bare minimum 20minute incline walk in the am, with pm training....coming off a mild mild 16 week cycle of 300mg test cyp and 300mg eq.....last 3 weeks rigt now of 250mg prop to let the long ethers clear out before my pct. Thanks for viewing....

[Columbus]

Sunday December 3, 206

8am
20 minutes incline walk
2.8 speed
12% grade

5 minutes at 6% , 4.0 cool down and abs

TRAINING

2:10pm. (with a little help from Nark's Log.....) obviously not nearly as strong, but he's my goal!

Legs


Leg Extensions:

Set 1: 90 lbs: 20 reps (w/ pause at the top of each rep)
Set 2: 120lb: 15 reps (w/ pause at the top of each rep)
Set 3: 160lbs: 10 reps


Leg-press: (very very ackward, hack/leg press/veriticle - not your typical leg press)

warm-up: 1 plate: 20 reps

Set 1: 1pl +25: 20 reps
Set 2: 2 plates: 10 reps


Squat:


warm-up: 105 lbs: 10 reps

Set 1: 145lbs: 6 reps
Set 2: 155 lbs: 5 reps**

**Knees are absolutely shot from cardio....very very weak so I am concentrating on going ATF, clinging the bar jsut below

Adductor Machine:

Set 1: 100lbs: 15 reps
Set 2: 160 lbs: 10 reps
Set 3: 180 lbs: 10 reps

Laying Leg-curl:

5 sets: 70 lbs: 10 reps each set (slow controlled contraction.. w/ pause at the top of each rep... followed by a slow controlled negative)


Calf Press (on the leg-press station):

Set 1: 200 lbs: 10 reps [warm-up]
Set 1: 220 lbs: 10 reps [warm-up]
Set 3: 260 lbs: 10 reps [warm-up]
Set 4: 280 lbs: 10 reps
Set 5: 280 lbs: 10 reps


Seated Calf-raise:

3 sets: 1 plate each side +10lbs: 10 reps each set**

**Varied foot positions on each set. Set 1: heels out; Set 2: Heels in; Set 3: neutral

Additionally: 3 sets rope crunches, 3 sets abs cybex


Limped out..........



Thanks nark for the copyright

[Columbus]

Monday December 4, 2006

5am
20 minutes incline walk
2.8 speed
12% grade

5 minutes at 6% , 4.0 cool down and abs

TRAINING tonight at 4:30 (Chest/Lt Tris)


will update.....look something like:

DB flat bench 5 sets
Smith incline 6 sets
DB flat flies 4 sets
DB incline flies 3 sets
cable crossovers 2 sets

[JohnboyF]

Monday December 4, 2006

5am
20 minutes incline walk
2.8 speed
12% grade

5 minutes at 6% , 4.0 cool down and abs

TRAINING tonight at 4:30 (Chest/Lt Tris)


will update.....look something like:

DB flat bench 5 sets
Smith incline 6 sets
DB flat flies 4 sets
DB incline flies 3 sets
pec dec 3 sets
cable crossovers 2 sets

WOW.. way too much volume... right of the bat. ANd you didnt even touch your tri's yet.

I would say there is no need for the pec dec when you have already done 2 fly excerices ( flat and incline), cable -crossovers ditch them. no need, so many ppl waste time on them

[Columbus]

thnx

[perfectbeast2001]

that workout looks familiar! Remember I used it as a shock to the system not good for every week. Normally do lower volume.

[Columbus]

I agree....and I love to change the pace, makes my routine more interesting.....I AM USUALLY Much less volume.......

[JohnboyF]

Is that chest routine a once a month thing? or a weekly routine?

[perfectbeast2001]

I throw in a high volume day once every couple of months just for a change.

[Columbus]

Monday December 4, 2006

5am
20 minutes incline walk
2.8 speed
12% grade

5 minutes at 6% , 4.0 cool down and abs

TRAINING

CHEST


Flat Dbell Press:
40x12 *warmup*
Set 1: 70x10
Set 2: 75x8
Set 3: 80x5 *bump*
Set 4: 80x5 *bump*
Set 5: 60x10

SMITH INCLINE BENCH
135 x 12
155X8
165x7
175x6
185x3 x 2 sets

Dumbell Flat Flys *smooth*
45x10 x 2
50x9

Dumbell Incline Fly
45x10 x 2
50x9

Dips
3 sets of 12 *deep*

Cable Cross
60x15
70x12
70x12 - dropped and 20 quick explosive pushups

7 sets of cable tris for pump/control.........BACK TODAY!

[Columbus]

Last Tuesday's Back Day:

DEADLIFT
135X10
225X8
245X6
275X2
305X1

TBAR CORNER ROWS
3 PLATES + 10 X 12
3+25 X 8
4X5
4X5
3+25X6
3X10
2+25 X 15

LAT PULL
2PLATES + 5 X 12
2+30 X 8
2+30 X 8

WIDE GRIP ROWS
150X12
150+1 X 10
170X8

PULLOVER DUMBELL
55X15
65X12
70X10

TBAR NAT. MACHINE
55X10
65X8-10
75X6-7

ABS X 3
CALVES X 4

[Columbus]

Quote:
Originally Posted by JKurz1
Last Tuesday's Back Day:

DEADLIFT
135X10
225X8
245X6
275X2
305X1



Tuesday December 5th, 2006

DEADLIFT
135X10
235X8
255X6
275X3
305X2 <---took me 3 minutes to lock it out...lol

TBAR CORNER ROWS (did this 4th instead of second in rotation)
3 PLATES + 10 X 12
3+25 X 7
3+25 x 7
3+35 x 5-6
3 x 8
2+25 x 10
2 x 15 -----SQUEEZE

LAT PULL
2PLATES + 10 X 12
2+30 X 10
2+35 X 8

WIDE GRIP ROWS
150X12
130 X 10
120X10

PULLOVER DUMBELL
60x12
60x12
60x12

TBAR NAT. MACHINE
60X10
65X10
75X8

ABS X 3
CALVES X 4

[Columbus]

outlook for today..........

Seated Smith to front 3 sets
#1 seated DB press 4 sets *2 warmups* 4 sets of 10-6
seated DB lateral raises 4 sets
barbell front raises 4 sets
incline rear delt flies 4 sets
Cable Upright rows 4 sets

[Columbus]

Wednesday December 6, 2006
6'2, 164LBS,,,,,,,,,
5am
20 minutes incline walk
2.8 speed
12% grade

5 minutes at 6% , 4.0 cool down and abs

TRAINING

DELTS
SEATED DBELL PRESS
25X12X2 *WARMUP**
Set 1: 40X12
Set 2: 45x10
Set 3: 50x8 *bump*
Set 4: 55x6 *bump*
Set 5: 55x7
(note: I used to go a lot heavier, but form stunk. Today it was
completely 90 degress, smooth and controlled. Finally felt
the burn

STANDING LATERAL RAISE
15X15
20X12
25X10 <---1 ARM
30X10 1 ARM, 20X10, 10X15 TWO ARM DROPSET


SEATED FRONT SMITH
115X12
135X8
145X7
155X6, 135X8M 115X12

SEATED REAR DELT
20X15
25X12
30X10

FRONT RAISE
(SEATED)
15X15
20X12
25X10

EATING DAY TODAY!

[Columbus]

THURSDAY DECEMBER 7, 2006
6'2, 164LBS,,,,,,,,,
5am
20 minutes incline walk
2.8 speed
12% grade

5 minutes at 6% , 4.0 cool down and abs


OFF DAY FROM WEIGHTS...........FIRST ONE IN TWO WEEKS..........MUCH MUCH NEEDED

[JohnboyF]

THURSDAY DECEMBER 7, 2006
6'2, 164LBS,,,,,,,,,
5am
20 minutes incline walk
2.8 speed
12% grade

5 minutes at 6% , 4.0 cool down and abs


OFF DAY FROM WEIGHTS...........FIRST ONE IN TWO WEEKS..........MUCH MUCH NEEDED

wow welcome over-training enjoy your stay

[Columbus]

mainly due to my ocd and my confusion of off day nutrition versus training....personally, do you change (save pw shake) between training and non training?

Would it keep you leaner, if you switched to a fat/pro meal versus a pro/carb meal? Say swapping chicken and rice for chicken and flax?

I know I'm not going to start another thread and plan on keeping all the same, but what truly is the difference?

[JohnboyF]

i don't have a pw shake... so no ... non traing i adjust kcals

i dont seperate macro's its blown out of proportion, most of my meal are pro/carb/fat


what would keep you leaner profat v.s pro carb depends on the situation....? whats ur exact question...

still 14 days of training straight = over training

[perfectbeast2001]

dont have PWO on off day. Keep everything else the same. Have more off days or you will waste away to nothing.

[JohnboyF]

IMO 20 min of cardio is waste in the morning.. i forget when the fat burning zone kicks in... but i think its 10-15 min.. not sure.

[Columbus]

IMO 20 min of cardio is waste in the morning.. i forget when the fat burning zone kicks in... but i think its 10-15 min.. not sure.

agree to disagree works extremely well....its fasted....

[Columbus]

dont have PWO on off day. Keep everything else the same. Have more off days or you will waste away to nothing.

more?? ok...done

[Columbus]

IMO 20 min of cardio is waste in the morning.. i forget when the fat burning zone kicks in... but i think its 10-15 min.. not sure.

Another thing man, I'm gonna be blunt....I know I've been a pain for some but I am on track now and just fine tuning....every post or question I ask, you have a f-ing snide remark.....I don't know what it is, but do me a favor....just refrain from posting on my thread. No need to comment on my posts....for the most part, my ?s have ben answered and now it's just about me putting it to the test......thanks.

[JohnboyF]

before u create a new diet

fyi...

Statistics will prove that it takes 15-20 minutes at THR to burn through Stored Glucose before even looking at fat to be utilized-Jay Hova!

[Columbus]

ok thanks....IT WORKS FOR ME.......

[Columbus]

FF - the reason it works is that it's been 8 hours sometimes less since my last meal which was pro/fat/fiberous carbs....so I'm extending the fasting state, but walking on an incline for 20 minutes, then I do 5 minutes at 3.5 and 6%.....then abs.....

Sorry to bash.....I need your support and you may need my assitance.....team....let's do this.

[MuscleScience]

IMO 20 min of cardio is waste in the morning.. i forget when the fat burning zone kicks in... but i think its 10-15 min.. not sure.

Your body starts to use fat as the primary energy source at about 15 minutes. You still burn fat before that its just the percentage of calories from fat maximizes after about 15 minutes when oxygen debt from onset of exercises is "payed back" and there is no longer anaerobic conditions in the muscles.

[JohnboyF]

FF - the reason it works is that it's been 8 hours sometimes less since my last meal which was pro/fat/fiberous carbs....so I'm extending the fasting state, but walking on an incline for 20 minutes, then I do 5 minutes at 3.5 and 6%.....then abs.....

Sorry to bash.....I need your support and you may need my assitance.....team....let's do this.

its cool

[Columbus]

Your body starts to use fat as the primary energy source at about 15 minutes. You still burn fat before that its just the percentage of calories from fat maximizes after about 15 minutes when oxygen debt from onset of exercises is "payed back" and there is no longer anaerobic conditions in the muscles.

thanks merely a blanekt statemnt which is fine......some it might be sooner, some longer....fact of the matter is that it's not a WASTE.....if nothing else, it gets me stoked for the day and I'm ravishing every 2 hours......

[Columbus]

FRIDAY DECEMBER 8, 2006
6'2, 164LBS,,,,,,,,,
5am
20 minutes incline walk
2.8 speed
12% grade

5 minutes at 6% , 4.0 cool down and abs


either back width and traps or chest/clves today......

[Columbus]

My split will look a little like this:

MON - CHEST/CLVES
TUES - BACK THICKNESS - DEADS, TBAR ROWS
WED - DELTS
THUR - OFF!
FRIDAY - BACK WIDTH - BARBELL ROWS, WIDE CABLE AND DBELL ROWS
SAT - ARMS
SUN - QUADS/HAMMYS

[perfectbeast2001]

I think you should take 2 rest days a week. You are trying to put on mass right? You are training like an IFBB pro workout from musclemag. Forget what ronnie coleman does he is a genetic freak. Rest = Growth. Combine your back days.

[Columbus]

Excellent suggestion.......I will incorpoarte that into my routine.....prob taking off monday and thursday (office days)

TUES - CHEST/DELTS/TRIS
WED - BACK/TRPS
FRID - DELTS/BIS
SAT - QUADS/HAMS
SUND - CHEST/DELTS/TRIS

[Columbus]

ALSO, am afforded two cheat meals per week....any good suggestions? I havent cheated in 5 years, lol.....maybe a fat pizza tonight and olive garden with a nice cheesecake saturdday night........

I got a craving for a box of oreos too.....pb ones looked amazing!

[perfectbeast2001]

Excellent suggestion.......I will incorpoarte that into my routine.....prob taking off monday and thursday (office days)

TUES - CHEST/DELTS/TRIS
WED - BACK/TRPS
FRID - DELTS/BIS
SAT - CHEST/DELTS/TRIS

wheres legs and why hit chest/delts twice? legs on Saturday would be good. And arms sunday but dont do the arms on your chest and back days. That will = 5 days a week training.
I can't really see the point of cheating while bulking, it is a good thing to do while cutting as it boosts metabolism and therefore aids in ongoing fat loss. This should not be an issue while bulking. If you are not gaining in a bulk then increase overall clean cals, dont add cheat meals. Im not saying never go out for dinner or never cheat. Im just saying I wouldn't bother factoring it in as a staple of my dietry week.

[Columbus]

i AM 6'2 AND 165LBS WET....I need the abundance of cals right now....clean 54 meals out of approx 57 will do wonders for me.......if I slide above 10%, I will tailor it back.........but I really need to get to 200lbs and quit this fiasco of worrying aboutt my abs.....

[IBdmfkr]

Already gave you my 2cents on this Columbus via PM..

I see you're still overtraining

[Columbus]

TUES - CHEST/DELTS/TRIS
WED - BACK/TRPS
FRID - DELTS/BIS
SAT - QUADS/HAMS
SUND - CHEST/DELTS/TRIS


too much??? Finagle for me...I'll follow.

[perfectbeast2001]

are you going to be training chest twice a week then? Why?

[Columbus]

are you going to be training chest twice a week then? Why?

For this week.........its gonna look like this....but, then I will revist and add in another day of rest.......

MONDAY - CHEST
TUESDAY - BACK
WED - DELTS
THURS - OFF
FRIDAY - CHEST
SAT - BACK
SUND - LEGS