12 Weeks to Put on Mass

Week Four, Day Two

2011-02-10T10:02:00.000-08:00

Arms and Abs Today, this is how it went:

Barbell Curls: 80 pounds for 1 set of 5 reps and 1 set of 4 reps

Hammer Curls: 45 pounds for 2 sets of 6 reps

Preacher Curls: 65 pounds for 1 set of 6 reps

Close Barbell Press: 125 pounds for 2 sets of 6 reps

Dips: Bodyweight for 2 sets at 11 reps and 8 reps

Skull Crushers: 70 pounds for 1 set of 7 reps

Palms Down Barbell Wrist Curl: 60 pounds for 2 sets of 6 reps

Palms Up Barbell Wrist Curl: 70 pounds for 2 sets of 6 reps

Decline Situps: 35 pounds for 2 sets of 8 reps

Leg Raises: Bodyweight + 10 pounds for 2 sets of 6 reps

Lifts went up a bit again. This being the final week of this workout scheme it will change next week.

Week Four, Day One

2011-02-10T09:56:00.000-08:00

First Day of the week again is Legs:

Barbell Squats : 215 pounds for 3 sets of 5 reps

Leg Press: 340 pounds for 2 sets of 5 reps

Stiff-Legged Deadlifts: 205 pounds for 3 sets of 6

Sitting Calf Raises: 130 pounds for 3 sets of 6 reps

Weighed in this morning at 197.5 pounds. A 1 pound increase on the week. Im still gaining a bit of weight and the odd thing is my waist has gone down atleast an inch in size. I can tell when I tighten up my belt. Tomorrow is arms and abs.

Week Three, Day Six

2011-02-10T09:52:00.000-08:00

Back:

Wide Grips Chin Ups: minus 35 pounds for 2 sets of 6 reps and 1 set of 5 reps

Bent Over Barbell Rows: 135 pounds for 3 sets of 6 reps

Behind the Back Lat Pulldowns: 60 kg for 2 sets of 6 reps

Hyper-extensions: 35 pounds for 3 sets of 6 reps

Last day of the 3rd week. Week went good as a whole. Definitely feeling stronger.

Week Three, Day Five

2011-02-10T09:49:00.000-08:00

Chest:

Incline Barbell Press: 120 pounds for 3 sets of 5 reps

Decline Flys: 35 pounds for 3 sets of 6 reps

Dumbbell Press: 45 pounds for 3 sets of 6 reps

Lifts went up a bit again. Chest is really a horrible lift for me and I seem to have a difficult time moving my lifts up. Next week the program changes for the second part of the 3 stages of the 12 week program. Maybe switching things up will help move the weights up a bit more.

Week Three, Day Three

2011-02-10T09:47:00.000-08:00

Today was shoulders. This is how it went:

Shoulder Press: 40 pounds for 3 sets of 6 reps

Up Rows:90 pounds for 2 sets of 6 reps

Bent Over Lat Raises: 25 pounds for 2 sets of 5 reps

Dumbbell Shrug: 80 pounds for 4 sets of 6 reps

Calories for the next few days wont be mentioned. I have been keeping track on and off and as I have been doing it more I know generally what my protein and calorie intake are. If I stop progressing on the scale then I will make sure to keep track again.

Week Three, Day Two

2011-02-03T18:51:00.000-08:00

Arms and Abs.

Barbell Curls: 70 pounds for 2 sets of 6

Hammer Curls: 45 pounds for 2 sets of 6 reps

Preacher Curls: 55 pounds for 1 set of 6 reps

Close Barbell Press: 115 pounds for 2 sets of 6 reps

Dips: Bodyweight for 2 sets at 8 reps and 7 reps

Skull Crushers: 70 pounds for 1 set of 4 reps

Palms Down Barbell Wrist Curl: 60 pounds for 2 sets of 6 reps

Palms Up Barbell Wrist Curl: 70 pounds for 2 sets of 6 reps

Decline Situps: 30 pounds for 2 sets of 8 reps

Leg Raises: Bodyweight + 4 pounds for 2 sets of 8 reps

Once again everything went up a bit. I was getting a pain in my lower left abdomen when doing the decline situps so I didnt make any progress in those this week.

Nutrition for the day:

Calories:2674

Protein: 211g

Week Three, Day One

2011-02-03T18:47:00.000-08:00

Start of week three and its legs. Weighed in at 196.5 pounds when I woke up, an increase of 4 pounds thus far.

Heres how the Legs went:

Barbell Squats : 205 pounds for 3 sets of 5 reps

Leg Press: 270 pounds for 2 sets of 6 reps

Stiff-Legged Deadlifts: 195 pounds for 3 sets of 6

Sitting Calf Raises: 120 pounds for 3 sets of 6 reps

All the weights went up again. Things are progressing nicely.

Nutrition for the day:

Calories: 3220

Protein: 255g

Week Two, Day Six

2011-01-31T14:24:00.001-08:00

Last Workout of the week and it was back. Heres how it went:

Wide Grips Chin Ups: minus 45 pounds for 3 sets of 6 reps

Bent Over Barbell Rows: 125 pounds for 3 sets of 6 reps

Behind the Back Lat Pulldowns: 60 kg for 2 sets of 5 reps and 1 set of 4 reps

Hyper-extensions: 35 pounds for 3 sets of 6 reps

Once again all the lifts went up a bit. Slowly climbing, but thats all positive.

Nutrition for the day went as so:

Calories: 2581

Protein: 170.7g

Nutrtion not so good. Feeling a little ill and slept quite a bit that day.

Today being Day Seven of Week Two is a rest day. Just getting my calories in and such. Looking forward to week three. Not too sure if my weight has really gone up that much this week. Ive cut all bad sweets, salts and sodas out of my diet so that might factor. I guess Ill find out what the scale tells me on the first day of Week 3.

Week Two, Day Five

2011-01-31T14:13:00.000-08:00

Day Four was a rest day. Instead of listing the breakdown for my nutrition daily Ill just start posting calories and protein since I think those are the most important.

Nutrition for the day:

Calories: 2800

Protein: 247.2g

Day Five is Chest.

Incline Barbell Press: 115 pounds for 3 sets of 5 reps

Decline Flys: 35 pounds for 3 sets of 5 reps

Dumbbell Press: 45 pounds for 3 sets, 1 set at 6 reps, 1 set at 5 reps and 1 set at 4 reps

Lifts went up a bit again.

Nutrition for the day:

Calories: 2980

Protein: 265.8g

Week Two, Day Three

2011-01-28T23:00:00.000-08:00

This day was shoulders. This is how it went:

Shoulder Press: 40 pounds for 3 sets of 5 reps

Up Rows:90 pounds for 2 sets of 5 reps and 4 reps

Bent Over Lat Raises: 20 pounds for 1 set of 6 reps and 22.5 pounds for 1 set of 6 reps

Dumbbell Shrug: 65 pounds for 4 sets of 6 reps

Barbell Shrug Behind: added dumbbell shrug since I couldnt do these today

Workout went fine. All lifts went up a bit. Couldnt do the Barbell shrug so I added in the other shrug.

Nutrition went as so:

Calories: 2535 cal

Fat: 69.8g

Carbs: 253.7g

Protein: 225.3g

Week Two, Day Two

2011-01-28T21:53:00.000-08:00

The day of this workout was arms and abs, this is how it went:

Barbell Curls: 70 pounds for 1 set of 6 reps and 1 set of 5 reps

Hammer Curls: 45 pounds for 2 sets of 5 reps

Preacher Curls: 35 pounds for 1 set of 4 reps

Close Barbell Press: 115 pounds for 2 sets of 4 reps

Dips: Bodyweight for 2 sets at 7 reps and 6 reps

Skull Crushers: 60 pounds for 1 set of 6 reps

Palms Down Barbell Wrist Curl: 60 pounds for 2 sets of 6 reps

Palms Up Barbell Wrist Curl: 60 pounds for 2 sets of 6 reps

Decline Situps: 30 pounds for 2 sets of 8 reps

Leg Raises: Bodyweight for 2 sets of 10 reps

Everything went up a bit minus the Close Barbell Press. The reason for this was I did it after dips since the benches were busy. Hopefully I can get the bench up next week even if the dips stay some where around the same.

Nutrition for the day went as follows:

Calories: 3124g

Fat: 83.3g

Carbs: 372.9g

Protein: 235.7g

Now again these numbers are all estimates. I also had some extra potato fries with dip and some Hawaiian pizza which arnt added in these totals. so add an extra 1000 cal, 100g fat, about 200g carbs, and 100g protein.

Thats all for that day

Week Two, Day One

2011-01-26T17:17:00.000-08:00

Yesterday was the dreaded Leg day. Everything went as well as it could. Lifts went up a bit. This is how it went:

Barbell Squats : 195 pounds for 3 sets of 5 reps

Leg Press: 230 pounds for 2 sets of 6 reps

Stiff-Legged Deadlifts: 185 pounds for 3 sets of 6

Sitting Calf Raises: 110 pounds for 3 sets of 6 reps

Nutritional intake for the day as follows:

Calories: 2485

Fat: 58.1g

Carbs: 256g

Protein: 239.6

Well the calories and carbs could have been higher. Protein intake was decent.

End of Week One Update

After the first week of training I weighed myself in the morning and came in a 194.5 pounds. An increase of 2.5 pounds. Decent I guess, i was really expecting maybe 5 pounds the first week just due to the increase in calories and the creatine.

Tomorrow is arms and abs. Until then...

Week One, Day Seven

2011-01-25T01:14:00.001-08:00

This is the final day of the week and thankfully its a rest day. Kind of sore from the past week. Hopefully keeping this up for the next 12 weeks will increase my strength and gains exponentially. The hardest part right now is even hitting the gym, its hitting the food. Speaking of food this is how my nutrition went today:

Calories: 3694

Fat: 110.9g

Carbs: 410.7g

Protein: 282.9g

This is pretty much getting to where I want it on a daily basis. I already think Ive put on a couple pounds this week. Ill update my weight tomorrow when i weigh myself in the morning.

Tomorrow is Legs again. Not a huge fan of working the legs as I get horrible DOMS for a few days after, but if I keep working them it will go away.

Week One, Day Six

2011-01-25T01:03:00.000-08:00

Day six of the first week was back. This is how it went:

Wide Grips Chin Ups: minus 45 pounds for 1 set of 5 reps, 1 set of 4 reps, and 1 set of 3 reps

Bent Over Barbell Rows: 115 pounds for 3 sets of 6 reps

Behind the Back Lat Pulldowns: 50 kg for 3 sets of 6 reps

Hyper-extensions: 25 pounds for 3 sets of 6 reps

Nutrition went:

Calories: 2945

Fat: 62.7g

Carbs: 345.9g

Protein: 258.9g

Tomorrow or today, or yesterday...whatever it is, is a rest day. Sorry for the late entry again.

Week One, Day Five

2011-01-23T12:13:00.000-08:00

Im not going to tell you much about day four of this week as it was a rest day. I maintained my diet, but with that being said it was my "cheat" day. I plan on having one cheat day a week and since Im on a bulk I dont think it will hinder my goals really. Day four I ordered thai food and indulged a bit. All of it seamed fairly healthy to me, but its hard to tell with things like that.

My diet came in at about 3300 cal and 225g of protein. Thats all I really added up.

Now onto to day Five of the first week. This day was chest. I like getting to chest as I find Im lacking in that area definitely. This is how it went:

Incline Barbell Press: 105 pounds for 3 sets of 6 reps

Decline Flys: 30 pounds for 3 sets of 6 reps

Dumbbell Press: 45 pounds for 3 sets, 2 sets at 5 reps and 1 set at 4 reps

When I got to the Dumbbell Press my chest and arms felt greased. Probably why I did so poorly on that lift. I put a lot of energy into the flys and I think this is why.

Nutrition for the day went as so:

Calories: 3127

Fat: 81.6g

Carbs: 367.8g

Protein: 257.1g

Diet is getting better. Feeling good with how things are going even if its extremely early into it. Tomorrow is back and that will wrap up the first week.

Week One, Day Three

2011-01-21T11:25:00.000-08:00

Third day of the workout was shoulders and traps. Here is how it went:

Shoulder Press: 35 pounds for 3 sets of 6 reps

Up Rows: 80 pounds for 2 sets of 6 reps

Bent Over Lat Raises: 20 pounds for 2 sets of 6 reps

Dumbbell Shrug: 60 pounds for 2 sets of 6 reps

Barbell Shrug Behind: 100 pounds for 2 sets of 6 reps

Workout went great. I like working shoulders and Im really hoping the Shoulder Press will improve quite a bit by the end of the program. Ive always done Standing Military Presses, so the sitting shoulder press with dumbbells was kind of new to me. Definitely harder since you have to use your stabilization's muscles more.

Nutrition went like this for today:

Calories: 2969

Fat: 71.9g

Carbs: 397.6g

Protein: 203.3g

Calories were a little low and the carbs were a little high. Im not too concerned about going over on the carbs though.

Tomorrow (or today as I always write my blogs entry's late) will be a day of rest. I plan on cooking some food for the next few days and hitting up the grocerie store. Probably going to buy a couple boxes of frozen chicken and some fish. Definately need to restock on eggs, egg whites, milk and cottage cheese also.

Week One, Day Two

2011-01-20T10:01:00.001-08:00

This was day number two of the workout which would consist of arms and abs. I was looking forward to it, this is how it went:

Barbell Curls: 60 pounds for 2 sets of 6 reps

Hammer Curls: 40 pounds for 2 sets of 6 reps

Preacher Curls: 30 pounds for 1 set of 6 reps

Close Barbell Press: 115 pounds for 2 sets of 6 reps

Dips: Bodyweight for 2 sets at 5 reps and 4 reps

Skull Crushers: 60 pounds for 1 set of 5 reps

Palms Down Dumbbell Wrist Curl: 30 pounds for 2 sets of 6 reps

Palms Up Dumbbell Wrist Curl: 30 pounds for 2 sets of 5 reps

Decline Situps: 25 pounds for 2 sets of 12 reps

Leg Raises: Bodyweight for 2 sets of 8 reps

The workout went great. Probably did it in about 40 min. I was a little lower in some areas then prior, but everything felt good.

Nutrition went like this for the day:

Calories: 2564

Fat: 61.3g

Carbs: 309.3g

Protein: 207g

Once again the calories and protein were low. I need to be fitting in a couple more meals in the day, but work is making it difficult at the time. Ill try again to get them up, but it may take a little bit to get adjusted to eating this much again.

Tomorrow ( or today as Im writing the blog late) is Shoulders and Traps. Going to hit up the gym in 1 hour.

Week One, Day One

2011-01-18T22:46:00.000-08:00

Today I started the Max-OT Workout put together by simplyshredded.com. A little info about my stats to start I guess. Im currently 6'1 and at a weight of about 192 pounds. My gym experience is limited having completed only the Starting Strength Program. Day one of the first week is legs. Here is how the workout went.

Barbell Squats : 185 pounds for 3 sets of 5 reps

Leg Press: 180 pounds for 2 sets of 5 reps

Stiff-Legged Deadlifts: 165 pounds for 3 sets of 6

Sitting Calf Raises: 90 pounds for 3 sets of 6 reps

I left the one legged calf raises out today as I have recently sprained my ankle and the calf raises were putting extreme pressure on my ankles. I decided there was not much of a point in further aggravating the injury. The workout went great. It felt good to get back at it. The amount of weight I was lifting today was less than when I had stopped, but that is expected.

Like I stated prior I started taking creatine again today. Im loading for 2 days at 10 grams twice a day. After those two days I will take 5g daily.

As for my nutrition today it wasnt the greatest. I keep a nutrition journal at www.fitday.com which comes in handy. That being said my nutrition intake broke down like this:

Calories: 2837

Fat: 72g

Carbs: 335.1g

Protein:223.5

Im going to try and get my nutrition back on track, but Im having a bit of a time finding what works. I hope to have it figured out and be where I want shortly.

Someone asked if I was going to be cyclng creatine and the answer is yes. An example of what i will be doing is below. The only part I will be changing is the period of time in which I am in my maintenance dose time. i plan on going 6 weeks and cycling off for 1 week. The starting again.

Tomorrow is arms and abs, which Im looking forward to.

Any questions or comments feel free to post. Im also hoping to get some pictures up soon, however getting a camera is a bit difficult currently.

Putting It Together

2011-01-17T13:41:00.000-08:00

Today Im one day out from the start of the Workout Program. I find so many people concentrate all their efforts on just the workout alone and never seam to grasp the point of how important nutrition is. Supplementation also gives a person an advantage.

The supplements I plan on taking are creatine and a pre-stim. I will also be taking various types of protein for a supplementation to my nutrition.

The creatine I will be starting today is Allmax Creatine Mono-hydrate. I have used this product before and i think it is a very good mono creatine. I experienced a slight weight increase of about 5 - 10 pounds, along with a decent amount of strength.

The pre-stim I plan on taking is iForce Hemavol Plasma Volumizer. I have used this pre-stim before when i feel fatigued before going to the gym and I experienced a decent pump from it.

As for food I plan on hitting 3380 cal a day. It is my goal to bulk during this routine and the calories may increase as I put on more weight.

The macro break down looks like: 338 carbs, 338 protein, and 75g fat. These are all approximates of course as hitting those numbers daily is near impossible.

I will post what I eat daily. If I become busy I will update it as I have time. I will post recipes also if people take interest.

Well thats all for now. Looking forward to starting tomorrow as I have been on a bit of a break as of late due to an injury.

Here is the article for the workout plan:

http://www.simplyshredded.com/the-max-ot-workout-a-full-and-in-depth-review.html

The Beginning

2011-01-16T15:19:00.000-08:00

This is a blog i made to keep track of my progress for a new workout routine I plan on doing. The program is The Max-OT Workout provided by www.simplyshredded.com

I will start the program Tuesday January 18th 2011. The course of the program will run 12 weeks.

As of now Im planning my food program as I plan on bulking a bit. The only supplements I will be taking is creatine and a multi.

Daily I will post my workout and nutrition and my feeling on it.

Follow me and Ill let you know how this program works for me.