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

**JohnboyF** · 12-08-2006, 11:31 AM

are you doin a 4day on 1 day off split?

**Columbus** · 12-08-2006, 11:37 AM

Im finagling...need to find the right fit....I know I need 2 days off and I know I'd like to hit legs on Sunday and back before an off day......i might go chest/delts twice and then go delts/chest the second time.....just need to iron out the details...diet was #1, now for training and MINIMIZING ot...

***perfectbeast2001*** · 12-08-2006, 11:55 AM

you just do not listen. My head is bleeding from banging it against the wall!! YOU ARE OVER TRAINING. why on earth are you training chest/delts/tris twice a week. I think you have mental issues that make you have to train every day or something. My advice has changed, go visit a shrink. The way you train you will never grow. Im done with these threads!

**Columbus** · 12-08-2006, 11:58 AM

eassy bro....I'm listening...and I figured it out
SUNDAY - LEGS
MONDAY - OFF
TUESDAY - CHEST
WEDNESDAY - BACK/TRAPS
THURSDAY - OFF
FRIDAY - ARMS
SAT - DELTS

**IBdmfkr** · 12-08-2006, 12:03 PM

Originally Posted by perfectbeast2001

you just do not listen. My head is bleeding from banging it against the wall!! YOU ARE OVER TRAINING. why on earth are you training chest/delts/tris twice a week. I think you have mental issues that make you have to train every day or something. My advice has changed, go visit a shrink. The way you train you will never grow. Im done with these threads!

Both things I have told him more than twice in PM's.

Columbus I don't feel like I can help you anymore nor can anyone else.
Please seek help. You didn't listen to anything I told you the other day in my PM.. I wasted over 30mins to an hour of my life writing you in the past month, please don't PM me again.

***Narkissos*** · 12-08-2006, 12:10 PM

Originally Posted by I**mfkr

Both things I have told him more than twice in PM's.

Columbus I don't feel like I can help you anymore nor can anyone else.
Please seek help. You didn't listen to anything I told you the other day in my PM.. I wasted over 30mins to an hour of my life writing you in the past month, please don't PM me again.

Can't say i didn't see that coming

**Columbus** · 12-08-2006, 12:43 PM

That's not right bro....you kow that....I've incorporated EVERYTHING youi've told me....I am doing it bar none......every meal, everything....the only thing we even touched on training wise was you said 3-4 times a week and you perfer eod. I would like to go 5x a week, just my preference. I think I can NOT overtrain using that, but if it's draggn me down, I'll be happy to go 4x....here's what i will do to start, 2 on and one off.......promise.

**Columbus** · 12-08-2006, 08:03 PM

Originally Posted by Columbus

That's not right bro....you kow that....I've incorporated EVERYTHING youi've told me....I am doing it bar none......every meal, everything....the only thing we even touched on training wise was you said 3-4 times a week and you perfer eod. I would like to go 5x a week, just my preference. I think I can NOT overtrain using that, but if it's draggn me down, I'll be happy to go 4x....here's what i will do to start, 2 on and one off.......promise.

TODAY...whelp, office party....decided I needed to be careful of overtraining and listen to the bros after I wasted their time.....OFF DAY.....extra rest!

CHinese buffet tomorrow.....whole whet pasta sunday and a fat sundae....maybe a good home style breakfast, we'll see....

**MuscleScience** · 12-08-2006, 08:34 PM

Originally Posted by Columbus

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......

Yes mearly a blanket statement for the average person wasnt saying you are doing anything wrong. Training will effect of course how well and how fast your body can adapt to exercise. Any cardio is better than no cardio.

**fast** · 12-09-2006, 04:06 AM

You seem to have abit same problem I used to have 3-4 years back.. Alltho I didn`t train everyday, more like 3 days on, 1 off and 2 on, 1off.

Anyways, you will learn that it wont do good

I learnt from there, I train heavy for 5 weeks in row, 4 times/week + weekends off and then take entire week off weight training.

For smaller muscle groups I do only like 3-4 sets total per training, you can train hands twice a week for example, but you have to limit the amout of sets to minimal.

Remember to take care of your body and muscles outside gym/nutrition.

I personally stretch everyday my whole body except for the day I have massage (once a week).

Edit: Most of all, have alot of patience, bodybuilding takes alot of hardwork/dedication/time to happen. Muscle grows in rest!

Cheers!

**Columbus** · 12-09-2006, 12:06 PM

Thanks bro...I learned that, the hard way.....so right now it's 2 on 1 off 2 on 2 off.......maybe that will be a little easier on the CNS, bulking, etc.....also, nixing cardio to 4x a week.......slow moderate incline.....

SATURDAY DECEMBER 9, 2006
BACK AND TRAP - feel good after my first 2 day layoff....thanks nark, IBF, PerfectB - I'm following your lead.....It'll look like this............

STR8 ROWS
135X10
150X6
155X6
165X6
175X5-6
185 X 4*

DBELL ROWS
60X10
65X10
75X10
85X10

WIDE GRIP PULLDOWNS
4X8

SEATED ROW
3X10-12

RACKDEADS TO FINISH
4-5 SETS. 8,6,5,4,3

**Columbus** · 12-10-2006, 09:41 AM

Sunday December 10, 206

up 2llbs from last week.....this will be my goal for today (add 5-10 to last sundays lifts...followed by a cheat meal for dinner.....oreos sound good....then again, so does piza or chinese...we'll see.......

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 + 15 plate: 20 reps

Set 1: 1pl +35: 20 reps
Set 2: 2+10 plates: 10 reps

Squat:

warm-up: 135 lbs: 10 reps

Set 1: 155lbs: 6 reps
Set 2: 160lbs: 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: 140lbs: 15 reps
Set 2: 180 lbs: 10 reps
Set 3: 190 lbs: 10 reps

Laying Leg-curl:

5 sets: 90 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: 220 lbs: 10 reps [warm-up]
Set 1: 240 lbs: 10 reps [warm-up]
Set 3: 280 lbs: 10 reps [warm-up]
Set 4: 290 lbs: 10 reps
Set 5: 290 lbs: 10 reps

Seated Calf-raise:

3 sets: 1 plate each side +15lbs: 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

***Narkissos*** · 12-10-2006, 09:57 AM

^^np

Looks like you have some serious muscular imbalances going on there tho.

Not joint weakness as you alluded to.

**Columbus** · 12-10-2006, 10:01 AM

Originally Posted by Narkissos

^^np

Looks like you have some serious muscular imbalances going on there tho.

Not joint weakness as you alluded to.

WOuld love your advice.....my problem is I can really hear my knees cracklin when I squat....pain, no, but they are very weak....always thought it was the tendons from my legs being cardio abused, any thoughts? SHould I not be training like this?

**Columbus** · 12-10-2006, 11:32 AM

thanx for your assistance

**Columbus** · 12-10-2006, 05:26 PM

Sunday December 10, 206

up 2llbs from last week.....this will be my goal for today (add 5-10 to last sundays lifts...followed by a cheat meal for dinner.....oreos sound good....then again, so does piza or chinese...we'll see.......

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 + 15 plate: 20 reps

Set 1: 1pl +35: 20 reps
Set 2: 2+10 plates: 10 reps

Squat:

warm-up: 135 lbs: 10 reps

Set 1: 145lbs: 7 reps
Set 2: 144lbs: 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: 140lbs: 15 reps
Set 2: 180 lbs: 10 reps
Set 3: 190 lbs: 10 reps

a**uctor machine
3 sets 100x15x3

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: 220 lbs: 10 reps [warm-up]
Set 1: 240 lbs: 10 reps [warm-up]
Set 3: 280 lbs: 10 reps [warm-up]
Set 4: 290 lbs: 10 reps
Set 5: 300 lbs: 10 reps

Seated Calf-raise:

3 sets: 1 plate each side +15lbs: 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

I'm finding that i'm actually carb cycyling but not on purpose....weekends I get in 10-11 hours of sleep and miss 2 meals....so today's menu was:

**Columbus** · 12-10-2006, 05:30 PM

9am MEAL 1
2 packets flavored oats
6 oz turkey
6 egg whites

11:30
7oz chx
handful of peanuts
large salad

2pm LEGS

400pm
2 servings cold cereal
2oz sweet potatoes
2 SCOOPS WHEY
POST SUPPS

600pm
10 pc sashimi
large salad
jello, cottage cheese, egg fritata

900
1/2 cup cc
6 egg whites
1tsp almond butter

sleep

midnight
clelery, broc, radish, mushroom veggies
1/2 cup cc
4 oz chicken

**Columbus** · 12-11-2006, 07:27 AM

Good training....lots of rest.....now it's time since my diet has been given the go-ahead, to quit worrying, train heavy, REST, eat and grow.....

SAT - OFF
SUN - LEGS
MONDAY - CHEST/DELTS
TUESDAY - ARMS
WEDNESDAY - BACK
THURSDAY - OFF
FRIDAY - START OVER.

Will this be ok?

**Columbus** · 12-11-2006, 09:27 AM

Bis
Dbell Curl 2x30-40
2x8-10
Concen Curl 3x15
Barbell Curl
(start W/ Half Reps)
4x12-15
Cable Curl 4x15

Tris
One Arm Kicks 2x30-40
2x8-10
Overhead Ext 4-5 X 10
Two Arm Pushdwn 3x10-15
Close Grip 5x12-15
Dips 2xmax

**Columbus** · 12-12-2006, 06:14 AM

15 lbs heavier than first set of pics....worse? Depressing.......169lbs right now, these were today, before work, after 20 mins low intensity cardio....do I need to cut back on cals?

**fast** · 12-12-2006, 11:38 AM

Well, first of all.. Amazing abs and cuts.

I don`t want to bring you down bro, but when you want to build muscle, it`s not possible to remain that low bodyfat that you have. I stick to around 10% bf during "off" season.

I still believe that you train too much. 4 days on really sucks especially considering the amount of cardio you do.

Remember, if you take entire week off from bodybuilding and just do some cardio. Your muscles won`t go anywhere, it might just be the thing that you need in long run if you are in this sport of bodybuilding to build MUSCLEMASS but if your goal is just to remain in low bodyfat and have abs thats a different thing and fine allso.

Remember this: "journey of a thousand miles begins with a single step. Have patience"
Cheers!

**Columbus** · 12-12-2006, 12:41 PM

Originally Posted by fast

Well, first of all.. Amazing abs and cuts.

I don`t want to bring you down bro, but when you want to build muscle, it`s not possible to remain that low bodyfat that you have. I stick to around 10% bf during "off" season.

I still believe that you train too much. 4 days on really sucks especially considering the amount of cardio you do.

Remember, if you take entire week off from bodybuilding and just do some cardio. Your muscles won`t go anywhere, it might just be the thing that you need in long run if you are in this sport of bodybuilding to build MUSCLEMASS but if your goal is just to remain in low bodyfat and have abs thats a different thing and fine allso.

Remember this: "journey of a thousand miles begins with a single step. Have patience"
Cheers!

thanks bro...I'm with you....that pic is this morning after 6 weeks of 3,500 cals.....so, it's soft then I was....but currently around 10%...4x a week I think is perfect. Remember my cardio is about nil....sure it's almost daily, but it's 20 minutes on an incline at 2.8 speed....a slow crawl....

**Columbus** · 12-13-2006, 09:29 AM

http://www.theocbwebsite.com/ocbevents.html

my october goal...pa

**Columbus** · 12-14-2006, 06:21 AM

pulled 330 last night....pretty happy at 165lbs.....today = the dreaded off day

**Columbus** · 12-17-2006, 07:38 PM

Originally Posted by Columbus

eassy bro....I'm listening...and I figured it out
SUNDAY - LEGS
MONDAY - OFF
TUESDAY - CHEST
WEDNESDAY - BACK/TRAPS
THURSDAY - OFF
FRIDAY - ARMS
SAT - DELTS

One week of eating big, resting, and reading starts tomorrow.....I;m gonna put on some pounds this week and rest my mind.....no training.....calories, all clean, every 2 hours max....

**fast** · 12-17-2006, 11:28 PM

By the way, if you do deadlifts for your back you really don`t need to train traps seperatelly.

Deadlift is propably one of the most efficient movements for traps.

Cheers!

**Columbus** · 12-18-2006, 08:03 AM

Do you guys feel my calories are really that low to warrant me waking up every single night at midnight, 2am starving and eating?? Is this = to fat gain?

Also, I really need to be corrected and learn about fructose, aka an apple with chicken for a meal...the more I search the more I am confused......is an apple with chicken a good meal? Preworkout? 3rd meal? Thoughts?

**Columbus** · 12-27-2006, 08:27 AM

Just a quick update...I've kept cardio at 20 minutes incline walk in the am at 2.8...nothing great but its taking a toll...I cutt my training down to 2 on one off with your help. Sucks, but I'm doing it. I'm in pct right now, feeling like piss and my weight is dropping at a miserable rate. this morning I was 155 and 6'2.....I am eating 3,600 ALL CLEAN cals every two hours so food is not the problem, or is it?

I am sooo ready to cash it all in, just eat non-stop anything and everything all day for two weeks and see what happenes.....I mean eat till aI cant eat anymore, enough of this 1/2 cup here and there....just start eating it all....no holds barred....just to get where I semi should be at 180-190....is this ridiculous?

**Columbus** · 12-28-2006, 07:10 AM

THURSDAY - DECEMBER 28TH, 2006

Received some PMs from some very very knowledgeable bros

who asked me to post my current outline diet and training and keep this journal going for some helpful advice. I will promise to listen to all. This morning it was almost as I was coming out from contest prep. I've been nailed down with a stomach bug for a few day, diet has sucked and training too. I'm currently in week 2 of a 6 week pct. It consists of 500mg hcg days 1-10. 20mg nolva for the duration. When HCG is done, I will start clomid at 200mg and taper down. Would CRY to get to 190lbs asap and will do whatever possible to get there. If it means eat the house and cut later, so be it, as long as that's the consensus. You've seen my depleted pics. I'm sitting at 153lbs and 6'2 am weight. He's what I have been doing and it's like clockwork, I never miss a meal.

Wake and been watching the news on the treadmill at 3.0 speed and 10% grade for 25 minutes to wrk up appetite. No sweating, no real exhailiariation, just to help me eat for the rest of the day as I will then park my ass in an office for 10 hours with movement coming from piss breaksa and to et my next meal.

**side note** have had blodd levels ttested twice and both came back low test...androderm is the only thing doc will give me and it did nothing. SO I tried a small cycle of 250mg test a week for 16 weeks.....also did very little, prob. do to undereating and overtraining. It was dumb and aas are OUT of the picture until a minimum of 200lbs.

7am PRO CARB FAT
1/2 cup oats 6.6 30 3 160
egg whites 28 5 0.5 185
scoop blend 10 2 1.5 100

44.6 37 5 445

9am
6OZ FLANK COOKED 42.1 0 10 261
1/2 cup brown rice 1 25 0.5 165
1/2 cup back beans 8 25 0.8 150
51.1 50 11.3 576

11am
6 oz tuna 52 0 6 275
1/2 cup oats 6.6 30 3 160
1 tbsp honey 0 20 0.1 100
58.6 50 9.1 535

1pm
6 OZ CHICKEN 52 0 6 275
almonds/peanuts 6 6 13.5 130
58 6 0 19.5 0 405

315
2 scoop blend 50 6 6 250
1/4 cup oats 1.5 7.5 0.4 37.5
51.5 0 13.5 0 6.4 287.5

TRAIN (445-615)

630
1/2 CUP OATS 6 30 1 160
1 SCOOP VIRTAGO 0 40 0 150
1 SCOOP WHEY 22 6 6 115
POST SUPPS 0 0 0 0
28 0 76 0 7 0 425

800
4 oz all white meat turkey 6.67 1.334 1.0005 66.7
SQUASH 0.8 20 0.2 125
7.47 0 21.334 0 1.2005 191.7

900
1 OZ ALMONDS, OR TB OF PB 6 6 17 200
2 SCOOPS BLEND 40 5 3 220
46 11 0 20 0 420

345.27 264.83 - 79.50 - 3,285.20

**Columbus** · 12-28-2006, 07:13 AM

Training regimine for this week: holidays messed it up:

SUNDAY - OFF
MONDAY - 20 MINUTES CHEST IN HOME GYM - PRETTY MUCH OFF
TUESDAY - DELTS, 15 SETS, TRIS 8 SETS
WEDNESDAY - HEAVY BACK, 18 SETS, 5 SETS OF TRAPS
THURSDAY - BIS, CALVES, HAMMYS - AKA SEMI REST/RECOVER
FRIDAY - CHEST - HARD
SAT - OFF
SUNDAY - QUADS,ABS,CALVES

**Columbus** · 12-28-2006, 10:39 AM

Today something like:

Straight Leg Deads 4 sets, 12,10,8,6 --> drop set 8
ham curls 3 sets x 8-12
good mornings 3 sets 10,10,10

calves 6 sets

Bis: Ez bar Curls 12,11, 10, 9, 8
Spider curls 12,11,10,9,8
hammer curl 2 sets 8-10

Solid?

**fast** · 12-28-2006, 11:42 AM

Well you still do AWFUL lot of sets.. Do more heavy compound movements. Thats like total of 11 sets for biceps, whats the point?

Cheers

**Columbus** · 12-28-2006, 11:54 AM

critique and ill change today!

**IBdmfkr** · 12-28-2006, 06:06 PM

You constantly Change everything, no wonder nothing works.. give a particular diet/routine time before changing it constantly, you'll get nowhere fast with this mentality.

It's like you change your mind daily and take whatever advice is put out on the boards.. Have you ever picked up a book and actually researched yourself so you could begin to understand how to write your own diet/routine that would be the most beneficial to you?

**Columbus** · 12-28-2006, 08:52 PM

I agree IBF, I just like to have a lot of change between sessions.....overall, I can still gaiuge my strength gains...I keep a journal and reflect back to the last time I did that exercise....then proceed to add 5lbs or a rep.....just keeps things interesting and fun....as for my diet, i can't figure out why the hell im losing weight when I was doing pretty good....havnt missed a meal and nothing has changed in a minimimum of 4 weeks....althogh I ate more on xmas an xmas eve PLUS I added virtago pw instead of cereal....fing bizzarre....and bothersome. See why I have to nit pick? And overanalyze? I miss a maro or miss a meal and bang, strength and weight crumble. I'm convinved I can cut with the best of them so Imy theory is maybe I should try to get to 190 without hitting 12% as fast as possible.....

**JohnboyF** · 12-28-2006, 10:05 PM

Originally Posted by I**mfkr

You constantly Change everything, no wonder nothing works.. give a particular diet/routine time before changing it constantly, you'll get nowhere fast with this mentality.

It's like you change your mind daily and take whatever advice is put out on the boards.. Have you ever picked up a book and actually researched yourself so you could begin to understand how to write your own diet/routine that would be the most beneficial to you?

Great post **...

Just too add, to this columbus you honestly shouldnt be changing up your routine at all if its working why change it? I read some great stuff thanks to i b d.. hopefully i can remember a bit of it pretty much if you look at all the pro's they never change their workouts a slight change in hand-poistions is all thats needed. (via pinn/nark) OR DB vs flat one week or the other thats it bro...

**Columbus** · 12-29-2006, 06:32 AM

Loud and clear.....and starting Monday, I will have a plan developed that gives me a good 4 days training and a BETTER 3 days rest....just so many different methods and views.....what are yours? Both of you? I know IB like HIIT right now.....thoughts on gvt, 5x5, 3x3, mixed sets...I want to limit my routine to prevent ot to 1 hour max....maybe I can follow your lead? Use your template and adjust my weights accordingly......everything works, but not everything works forever! As long as ou push heay weight and increase the amts used, its working......so to speak.

**Columbus** · 12-29-2006, 06:34 AM

WHy the HELL would I be losing weight during pct (7lbs in 10 days) when I have changed NOTHING but actually rested more? Training routine didnt change volume wise, cardio was reduced by 2 full days and diet is exactly what is stated for the past month...very confused......every two hours...maybe I shouldmake the meal sizes even smaller and go every 1.5 hours adding an extra meal? If my schedule permits obviously......Maybe I am just really carb depleted cause my energy levels suck big time.....get tired even standing for awhile but there is something about it, when I get in the gym, I'm intense as hell....weird?

**fast** · 12-29-2006, 02:29 PM

Im sorry man, Í don`t believe I can help you..

For some reason you seem to be in one hell of a hurry to build your muscles. I mean bodybuilding takes like 10 years just to build the base and you try to do it in 2 weeks. You continuously keep chancing between different workout plans. You give no rest for your muscles, do you even know when they are hurt/building up?

My suggestion to you: read book, read more books and educate yourself about human body & anatomy. Then read some more. And then read some more and then learn to know your body, what works for you and what doesen`t. We are all inviduals, we can`t tell you what to do over internet or not even real life.

Muscle building is not rocket science but you seem to make it like it should be.

Once more, compound movements + healthy diet + enough REST. That`s all you need to build your base.

I won`t comment anymore on this thread, but I really hope you stop hitting your head against the wall.

Cheers

**thetoponepercent** · 12-29-2006, 04:25 PM

Most of the post on this board I review to see members progress in their cycles and learn as much as I can from their experiences. This thread however I read for the drama. Your not going to have anyone willing to help you soon.

Can you post some additional photos? Every photo you have is your stomach.