Rods Mass Gain Journal

[Rod-Steel]

Hi All,

Going to Start a Journal to keep my motivation up.
Been doing this workout for a few weeks now, still making minor alterations.
I intend on trying to clean bulk untill end of april then go on a cut.
Currently consuming 3500-4000 Cals on training days and around 3200 on non workout days.
Currently 15st3 and 6ft1.

Workout is as follows.

Monday Rest

Tuesday
Chest (6-8 Reps) Back (10-12)

Dumbell Flat Bench
Wide Grip Lat Pull Down
Barbell Incline Bench
Flys S/S Press Ups
Row Machine
Close Grip Pull Ups
Triceps


Wednesday Cardio
20 mins on Stairmaster
Treadmill Interval training
Corework


Thursday
Shoulders (6-8) Legs (10-12)

Dumbell Press
Lateral raises / Front Raises
One arm Lever Press
Leg Press
Romanian Deadlift
Calf Raises

Friday Rest

Saturday
Back (6-8 Reps) Chest (10-12 Reps)

Wide Grip Pull Ups
Seated Row
Deadlifts
Incline Bench
Decline Bench
Cable Cross Over s/s press ups
Biceps


Sunday
Legs (6-8 Reps) Traps (10-12 Reps)

Squat
Hamstring Curls
Lunges
Shrugs
Upright Row
Rear Flys

[Rod-Steel]

Last set of lifts have been.

Sunday

Squat 135 for 8 reps
Hamstring Curls - 45kg x 8
Lunges - 20kg dumbells x 8
Shrugs - 35kg dumbells x 12
Upright Row - 45kg x 10
Rear Flys - 8kg dumbells x 10

Tuesday

Dumbell Flat Bench - 37.5 dumbells x 8
Wide Grip Lat Pull Down - 72.5 x 10
Barbell Incline Bench - 65kg x 7
Flys S/S Press Ups - 22.5kg dumbells x 8
Row Machine - single arm rows - 45kg x 10
Close Grip Pull downs - 72.5x10
Triceps

[Rod-Steel]

Thursdays workout, i felt pretty fatigued from wednesdays cardio day, especially doing the squats after the stairmaster the day before.

Shoulders(6-8 reps) Legs (10-12)

Dumbell Press - 8 reps at 22.5kg then 3 sets of 8 at 32.5kg
Lever Press - 8 reps at 20kg then 3 sets at 30 kg
Lateral Raises - 4 sets of 8 reps at 15kg using the cables

Squats - 1 set of 12 at 60kg, set 2 at 100kg for 10 then set 3, 105kg x 10
Hamstrings Curls - 3 sets at 45kg

[pb75]

hi mate..good luck with your goals, you can obviously shift some weight but was just wondering on your rep ranges..imo 8 reps is inbetween strenght and gaining levels so you might get better results either going for 5 or 10-12 reps depending on what you want to improve. Also if you find cardio slowing you down then ditch it, especially if you are on a bulk. You can always reintroduce it on the cut..just my cents worth, im sure u know what you are doing!

[Rod-Steel]

Hi mate thanks for your comment. So instead of doing 6-8reps, drop it down to 5-6? Just added the cardio as think im gaining a bit around the midsection and to just keep the fitness levels up.

[pb75]

Drop it down to 5 if you are more interested in strengh, 10-12 reps is more for size. Cardio is always a tricky issue if you want to bulk, as long as you are just doing 10 mins here and there to keep you ticking over that is ok. But when you are on a lot of calories it is difficult not to add on a bit of fat. If you find you are gaining too much fat then drop the cals a bit.

[Rod-Steel]

Monday 06/02/12
Legs Traps

Upright row 40kgx12 40kgx12 40kgx10
Shruggs 32.5x12 32.5x12 32.5x12 Dumbells
Rear Flys 8kgx12 x3

Squats 80kg x 8 , 110kgx8, 120x6
SL deadlift 60kgx8 70kgx8 80kgx8

Diet
7am - 100g prorridge with Honey, protein Shake
10am - Turkey, spinich Brocoli, Olive Oil, Cottage cheese
1pm - Tuna, spinish Brocoli, Olive Oil, Apple
330pm - Museli Bar, Yougurt, All in one shake
515 -Workout
630-Post workout shake - Weight gain
8pm - Lasagne

[Rod-Steel]

Thursday 9th Feb

Shoulders / Legs

Dumbell Press - 3 x 32.5kg x 8reps
One Arm lever Press - 4 x30kg x 8
Lateral Raises - 4x10kgx10

Front Squat - 1 x 40kg x 12, 1 x 50kgx12, 1 x 60kg x 12
Lunges - 3 x 17.5kg dumbells x 12
Deadlift - 1 x 70 x 10, 1 x 110 x 8, 1x120 x 6

5 mins level 12 stairmaster

7am - 100g prorridge with Honey, protein Shake, 3 eggs
10am - Turkey, spinich Brocoli, Olive Oil, Cottage cheese
1pm - Tuna, spinish Brocoli, Olive Oil, Apple
330pm - Museli Bar, Yougurt, All in one shake
515 -Workout
630-Post workout shake - Weight gain
8pm - beef caserole, potatoe, carrots

[stavrog1]

What makes you think you consume 3500-4000kcals? Do you count calories?

Looking at those 2 diet days, no way near 3500kcals let alone 4000kcals. Unless you are consuming a lot of that olive oil, turkey, kilos of potatoes and beef?

[Rod-Steel]

Yeah i have been calorie counting using myfitness pal.

Thanks for your response.

The weight gain shake i have been using is 1000 calories on its own.
I use a tablespoon of olive oil, 15ml.
With the tuna/turkey usually between 150-200grams.

A large serving of lasagne is usually in excess of 700kals.