Disclaimer:
First off just to get things straight I'm not being paid to push any supplements and I'm not here to get into a pissing match about lifting weights and who's stronger and what's the best thing to do or take in the gym. This is just my personal story I felt like sharing with the forum and may even post on my blog. Summer is coming and if helps inspire anyone to step their game up in the gym or if you have questions I might be able to answer then so be it.
Backstory:
I've been working out for over 12 years straight so when it comes to me and my body I know what works well for me. When I'm coasting in the gym I'm around 168. When I'm on my good supplement I'm around 172 lean.
At the end of last year I lost my job and stopped working out for about three months. Times got pretty rough, slight depression set in, went on unemployment, couldn't afford supplements and didn't have the drive and motivation to hit the gym with my usual energy level. Fuck I was eating one meal a day and sleeping. I dropped down to 152 lbs easily. My clothes where falling off me, even my boxers. My game was aight but I just didn't feel my natural alpha self.
At the end of December I finally started a new job. My first major purchase was my favorite Mass Tech made from the company muscle tech. Link Here. This supplement is strictly to put on that weight! You take five scoops with water it's 700 calories! With skim milk it's 1000 fucking calories. Here's how I broke it down The first week I I did three scoops in water, The next 2 weeks or 3 weeks I did five scoops. After that I moved to 3 scoops in 2% milk for 1 week. Then moved to 5 scoops after that. By the end I was drinking five scoops plus half a thing of blueberry or strawberry yogurt.
I'd drink half the shake between breakfast and lunch and the other half of the shake before the gym on my ride after work.
Here was my week gains at the end of the week
Week 1 155
Week2 158
week3 162
Week4 166
week5 skipped no lifting or weigh in
week6 170
Week7 170 worked out 2 days only because of new job didn't eat for a whole day because of work schedule.
Week8 170
Week9 174
Week10 174
Week11 176
week12 skipped week
Week13 178
Today 180
What my workout week looks like day, sets, reps. This is just on average what the day looks like, from week to week I'll switch between dumbell and barbells for some exercises. I'd also switch the order of exercises preformed Incline bench first one week, flat first on chest day the next week. Lastly I started out with high number reps in early sets, then pyramided up to fewer reps but more weight on the last few sets
Monday: Back
Bent Over Rows 4 sets 8-5
Dumbbell pulls 3 sets 10-7
Lat pull downs 4 sets 8-6
Deadlifts 4 sets 10-5
Calves machine raises 4 sets 10-5
Tuesday: Chest
Flat bench dumbbell or barbell or Machine 5 X 10- 5
Incline bench or dumbbell or barbell or machine 4 x 10-5
Decline bench or dumbbell or machine 3 x 10-5
Fly incline or decline cables 3 x 10-5
Wednesday Legs
Squates 5 X 10-3
Leg press 3 x 10-6
Leg extension 4 X 10-6*
Hamstring curls 4 X10-6*
Seated calve raises 4 x 10-6*
* done in a circuit
barbell walking lunges 2 X 10 steps
Jump rope 3 x 1 minute attempted continuing
Dumbbell box jumps. Box is about lower thigh level right about the knee. Dumbbell on back of the neck 55lbs and 65 lbs 3 x 8
Thursday: Shoulders
Dumbbell presses or standing barbell press 4 x 10-6
dumbbell side raises or cable behind the back side raises 3 x 8-5
Bent over rear dealt or back dumbbell raises 3 x 8-5
front barbell raises or alternating dumbbell front raises 3 x 8-5
Friday: arms
At the lat pull down machine do tricep pull downs one set is with my hand closer together and elbows out for the outside part of the tricep then again with my hands a further apart and my elbows closer to my body to work inside part of the tricep Both sets are 1 set to me. 3 x 12-8.
Behind the head two hand dumbbell tricep press. 2 X10-8*
This was my favorite tricep movement until week 4 I injured my right tendon in my elbow really bad, I couldn't bench, shoulder press or do tricep work till week 8. Because of this I feel I would have had greater faster weight gain if not injured. I don't do them anymore. Instead I do weighted dips or close grip bench. 3 X 8-5
Triangle tricep pull downs 3 X10
Barbell curls 4 x 5
standing dumbbell alternating curls 2 x 10
Rope bicep curls 2 X 10 or reverse barbell isolation hammer curls 2 X10.
This is what I started out at... This was taken with my sony camera that broke. This is me at 155
[attachment=5636]
This is me taken tonight on my phone a nokia piece of shit. I apologize for the poor quality
[attachment=5637]
[attachment=5638]
Aftermath
Now days, things are extra gravy. I was lucky enough to start putting on the mass in winter when most of the big boys put on the pounds. I will be honest with you guys. This was one of the hardest things I've done lifting wise. The injury really set me back, but besides that at the end I honestly felt fat and full at all times. This was about three months and I was sick of food and the damn thick ass shakes. I wanted to hit 180Lbs and once I did I was good.
One thing to think about is that balance and tipping point where you're going to half to start buying a new wardrobe. Right now things fit ok a little tight on T's Suit pants a little snug but not too bad over all. Another six pounds though and I'll have to buy new clothes which I don't feel like doing.
Being back to my top physical best for me is a game changer. I can't see living life any other way. I notice the respect other guys give me when my friends and I come through in any environment, none of that bullshit not stepping out of the way in crowded situations or trying to show off and act hard in front of their girls. I don't even half to bring up the girls that peep and respect the size. They find a way to feel me up on the regular but the main point is I feel great, I feel like a real alpha man. Please don't get me wrong, I don't think I'm the biggest man in the planet or I lift the most. I'm just saying for me being 5'10 and maybe 8% body fat, I'll fucking take this in a hard beat.
Next Steps:
So winter was for gaining that nasty fat weight, Spring I'm going to shape it up more. I've stopped with the weight gainer but got on some celltech/ creatine and high end low calorie whey protein. I plan on cutting it up during spring, getting leaner and slightly bigger. I like creatine because the gains are mostly strength through water weight. But the thing is once you get off it it's easy to lose the water weight and look fucking lean.
Holla!
First off just to get things straight I'm not being paid to push any supplements and I'm not here to get into a pissing match about lifting weights and who's stronger and what's the best thing to do or take in the gym. This is just my personal story I felt like sharing with the forum and may even post on my blog. Summer is coming and if helps inspire anyone to step their game up in the gym or if you have questions I might be able to answer then so be it.
Backstory:
I've been working out for over 12 years straight so when it comes to me and my body I know what works well for me. When I'm coasting in the gym I'm around 168. When I'm on my good supplement I'm around 172 lean.
At the end of last year I lost my job and stopped working out for about three months. Times got pretty rough, slight depression set in, went on unemployment, couldn't afford supplements and didn't have the drive and motivation to hit the gym with my usual energy level. Fuck I was eating one meal a day and sleeping. I dropped down to 152 lbs easily. My clothes where falling off me, even my boxers. My game was aight but I just didn't feel my natural alpha self.
At the end of December I finally started a new job. My first major purchase was my favorite Mass Tech made from the company muscle tech. Link Here. This supplement is strictly to put on that weight! You take five scoops with water it's 700 calories! With skim milk it's 1000 fucking calories. Here's how I broke it down The first week I I did three scoops in water, The next 2 weeks or 3 weeks I did five scoops. After that I moved to 3 scoops in 2% milk for 1 week. Then moved to 5 scoops after that. By the end I was drinking five scoops plus half a thing of blueberry or strawberry yogurt.
I'd drink half the shake between breakfast and lunch and the other half of the shake before the gym on my ride after work.
Here was my week gains at the end of the week
Week 1 155
Week2 158
week3 162
Week4 166
week5 skipped no lifting or weigh in
week6 170
Week7 170 worked out 2 days only because of new job didn't eat for a whole day because of work schedule.
Week8 170
Week9 174
Week10 174
Week11 176
week12 skipped week
Week13 178
Today 180
What my workout week looks like day, sets, reps. This is just on average what the day looks like, from week to week I'll switch between dumbell and barbells for some exercises. I'd also switch the order of exercises preformed Incline bench first one week, flat first on chest day the next week. Lastly I started out with high number reps in early sets, then pyramided up to fewer reps but more weight on the last few sets
Monday: Back
Bent Over Rows 4 sets 8-5
Dumbbell pulls 3 sets 10-7
Lat pull downs 4 sets 8-6
Deadlifts 4 sets 10-5
Calves machine raises 4 sets 10-5
Tuesday: Chest
Flat bench dumbbell or barbell or Machine 5 X 10- 5
Incline bench or dumbbell or barbell or machine 4 x 10-5
Decline bench or dumbbell or machine 3 x 10-5
Fly incline or decline cables 3 x 10-5
Wednesday Legs
Squates 5 X 10-3
Leg press 3 x 10-6
Leg extension 4 X 10-6*
Hamstring curls 4 X10-6*
Seated calve raises 4 x 10-6*
* done in a circuit
barbell walking lunges 2 X 10 steps
Jump rope 3 x 1 minute attempted continuing
Dumbbell box jumps. Box is about lower thigh level right about the knee. Dumbbell on back of the neck 55lbs and 65 lbs 3 x 8
Thursday: Shoulders
Dumbbell presses or standing barbell press 4 x 10-6
dumbbell side raises or cable behind the back side raises 3 x 8-5
Bent over rear dealt or back dumbbell raises 3 x 8-5
front barbell raises or alternating dumbbell front raises 3 x 8-5
Friday: arms
At the lat pull down machine do tricep pull downs one set is with my hand closer together and elbows out for the outside part of the tricep then again with my hands a further apart and my elbows closer to my body to work inside part of the tricep Both sets are 1 set to me. 3 x 12-8.
Behind the head two hand dumbbell tricep press. 2 X10-8*
This was my favorite tricep movement until week 4 I injured my right tendon in my elbow really bad, I couldn't bench, shoulder press or do tricep work till week 8. Because of this I feel I would have had greater faster weight gain if not injured. I don't do them anymore. Instead I do weighted dips or close grip bench. 3 X 8-5
Triangle tricep pull downs 3 X10
Barbell curls 4 x 5
standing dumbbell alternating curls 2 x 10
Rope bicep curls 2 X 10 or reverse barbell isolation hammer curls 2 X10.
This is what I started out at... This was taken with my sony camera that broke. This is me at 155
[attachment=5636]
This is me taken tonight on my phone a nokia piece of shit. I apologize for the poor quality
[attachment=5637]
[attachment=5638]
Aftermath
Now days, things are extra gravy. I was lucky enough to start putting on the mass in winter when most of the big boys put on the pounds. I will be honest with you guys. This was one of the hardest things I've done lifting wise. The injury really set me back, but besides that at the end I honestly felt fat and full at all times. This was about three months and I was sick of food and the damn thick ass shakes. I wanted to hit 180Lbs and once I did I was good.
One thing to think about is that balance and tipping point where you're going to half to start buying a new wardrobe. Right now things fit ok a little tight on T's Suit pants a little snug but not too bad over all. Another six pounds though and I'll have to buy new clothes which I don't feel like doing.
Being back to my top physical best for me is a game changer. I can't see living life any other way. I notice the respect other guys give me when my friends and I come through in any environment, none of that bullshit not stepping out of the way in crowded situations or trying to show off and act hard in front of their girls. I don't even half to bring up the girls that peep and respect the size. They find a way to feel me up on the regular but the main point is I feel great, I feel like a real alpha man. Please don't get me wrong, I don't think I'm the biggest man in the planet or I lift the most. I'm just saying for me being 5'10 and maybe 8% body fat, I'll fucking take this in a hard beat.
Next Steps:
So winter was for gaining that nasty fat weight, Spring I'm going to shape it up more. I've stopped with the weight gainer but got on some celltech/ creatine and high end low calorie whey protein. I plan on cutting it up during spring, getting leaner and slightly bigger. I like creatine because the gains are mostly strength through water weight. But the thing is once you get off it it's easy to lose the water weight and look fucking lean.
Holla!
![[Image: biggrin.gif]](https://rooshvforum.network/images/smilies/biggrin.gif)
