Weight Gainers: Week 1

YIL: got malware from that link.

If it is "I want to look like that guy" I've got the full documentary and it is very interesting. Don't really remember him talking about Max OT training though. Looked like a regular body building type split.

And to your question re more reps.

Say I did Bench last time at 75kg and made 8,6,5 for 19 reps. This time I would strive for at least 20 reps e.g. 8,6,6. If I made one more rep that is progress. If I made 8,5,5 then I would add another set and maybe end up with 8,5,5,5. This adds the volume

Aah ok. That movie is great. Crazy transformation but the dude goes through so much to get there. Bigger, Faster, stronger is another good documentary.


Have went like this previously went 8,6,5 then 8,6,4,4 then next one 8,7,7. Then was feeling great and just made 8,8,8

I have a slight program with program hopping but after reading this http://www.t-nation.com/free_online_article/most_recent/look_like_a_bodybuilder_perform_like_an_athlete I want to give it a go.

Going to go for my 3rm's on squat, DL, bench, incline bench and SOHP tonight.

Best session ever! Was testing 3rm's. Made PBS on overhead press, squat and deadlift and equalled on bench press.

Sohp 60.5 x 3
bench 93x2
squat 125x3
dl 150x3 and 160x1

Best session ever! Was testing 3rm's. Made PBS on overhead press, squat and deadlift and equalled on bench press.

Sohp 60.5 x 3
bench 93x2
squat 125x3
dl 150x3 and 160x1

Congrats on the new personal bests cd!

Bench Press: 105
Shoulder Press: 70
Barbell Curl: 60

I'm gonna try starting my squats and dead lifts again tomorrow. Hope for the best!

Ok. So I went light this week so as to note aggravate my arm any longer. Trying to figure out what the ailment is exactly. It's some overuse injury and it almost seems to be both the bicep and the forearm, there seems to be swelling near the elbow...

Oh, I read on the internet that lat pulls are not as good as pull-ups... so I tried pullups this week - I guess you could alternate pull-ups with Lat pull.

Using this site to calculate 1rm: http://www.exrx.net/Calculators/OneRepMax.html

Pullups/Lat Pull: 159 x 7 (191 1rm)
Bench: 135 x 8 (168 1rm)
Squat: 95 x 10 (127 1rm) - didn't try to push it as my back was bothering me on that day.
Lateral Raise: 30 x 10 (40 1rm)

So...improvements in everything but the squats, I did something to my back yesterday - I've got a really active 3 yr old son who's build like a linebacker (my other kids are skinny, this one isn't fat but built broad and strong - it's funny his deltoids are more pronounced than mine) and he's either always climbing on me or I'm picking him up and messing with him. After a long drive in the midday I bent over to pick him up put him on my shoulders and my lower back just tightened up and I've been sore there since.

Once my back gets better I'm gonna incorporate deadlifts into my routine as well. Maybe need to work on the lower back, and definitely need to stretch more often.

Weight: Fluctuating, two days ago was 159.4, yesterday was 158.8, timing is the same, early in the morning after waking and bathroom...so it's your call, maybe keep it at 159.

So I guess this is week 2. I struggled on deadlifts yesterday morning. I was unable to improve a rep and the weight felt heavier then it did the week before, It was frustrating. I was bothered by it all day and by the time my pm WO rolled around I was raring to go. And I had an excellent heavy upper WO. I beat several previous best lifts from my last training cycle and even hit a PR on flat db presses of 130lbx5 and I was pumped afterwards! tweaked my knee a bit on heavy calf raises yesterday morning but managed to work around it. hopefully next week I can do better on Deadlifts.