Morning guys! 209.6 today and I’m off work!! Woooooo. I’ll be playing some Mario Odyssey all day then back session later! Massage tomorrow! Yay weekend!
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Fitraver’s Bulk Log (first time drol/dhb run)
- Thread starter Fitraver
- Start date
Just finished up my back lift. Went really well, but I gotta give some props to this guy who was squatting. He was legit pausing at the bottom with his ass pretty much touching the floor and squatting 340. Now he was only doing 1 rep, but I can’t even get in that position with no weight without falling over. This shit was impressive. Also my knees hurt just watching lol.
12/9 - Back/Traps (Bens Mass Gain Routine #2 - week #11)
*Focus on solid form with good stretch and contraction, 2-3 minute rest between working sets*
Meadow Rows: warmups: 25x15, 25x15 ... working sets: 80x10x4 (pull with elbow)
DB Single Arm Dead Stop Rows: working sets: 115x8x3 (let db rest in floor at bottom of each rep so you can’t use momentum on way up, have to start from dead stop)
*fascia stretch for 1 minute each lat, twice*
Lat Pulldowns: 150x10x4 (facing away back curled over machine leg pad- neutral grip)
Stretchers: 105x10x2 (slow reps full stretch)
Rack Pulls: 225x8x2, 315x5x2, 365x3x2
Barbell Shrugs: warmups: 135x25 (no pause) ... working sets: 135x12x3 (3 second pause at top)
Seated Shrug Machine: 90(each arm)x10x3 (3 second pause at top)
12/9 - Back/Traps (Bens Mass Gain Routine #2 - week #11)
*Focus on solid form with good stretch and contraction, 2-3 minute rest between working sets*
Meadow Rows: warmups: 25x15, 25x15 ... working sets: 80x10x4 (pull with elbow)
DB Single Arm Dead Stop Rows: working sets: 115x8x3 (let db rest in floor at bottom of each rep so you can’t use momentum on way up, have to start from dead stop)
*fascia stretch for 1 minute each lat, twice*
Lat Pulldowns: 150x10x4 (facing away back curled over machine leg pad- neutral grip)
Stretchers: 105x10x2 (slow reps full stretch)
Rack Pulls: 225x8x2, 315x5x2, 365x3x2
Barbell Shrugs: warmups: 135x25 (no pause) ... working sets: 135x12x3 (3 second pause at top)
Seated Shrug Machine: 90(each arm)x10x3 (3 second pause at top)
Morning fellas.
209.6 again today and off to get a massage. I’m thinking I prolly need a cheat meal today after legs, don’t you guys agree?
209.6 again today and off to get a massage. I’m thinking I prolly need a cheat meal today after legs, don’t you guys agree?
Leg day done. Now pizza and wings.
12/9 - Legs/Calves (Bens Mass Gain Routine #2 - week #11)
*6 minutes warm up on bike*
Seated Leg Curls: warmup sets: 70x20, 110x20 working sets: 215x10, 225x8, 235x6, 110X35 (drop weight to a little lighter than what was started with and do 35 reps, use partials if can’t get 35 full) (as many reps as I can with toes pointed then finish with them curled if needed)
Squat (normal): warmups: 135x10, 225x10 ... worming sets: 335x10x3
Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up ... working sets: 720x16x3 (weight should be one normally done for 12 reps, keep constant tension no locking out, really work lower half of movement and use hands to assist if needed)
*1 min fascia stretch on each quad*
Hack Squats (normal/high): warmups: 90x20 ... working sets: 360x8x3 (pause at bottom of each rep for a second then explode up but not to full lockout then back down, keep constant TUT for all 8 reps)
DB Stiff Legged Deads: 60x12x3 (don’t come all the way up and bend knees slightly at bottom of rep, focus pushing hips back and keeping dbs up against you)
*1 min fascia stretch on each quad, repeat twice*
Seated Calf Raises: 115x12x5 (lower all the way down, explode up and old contraction for 3 seconds)
12/9 - Legs/Calves (Bens Mass Gain Routine #2 - week #11)
*6 minutes warm up on bike*
Seated Leg Curls: warmup sets: 70x20, 110x20 working sets: 215x10, 225x8, 235x6, 110X35 (drop weight to a little lighter than what was started with and do 35 reps, use partials if can’t get 35 full) (as many reps as I can with toes pointed then finish with them curled if needed)
Squat (normal): warmups: 135x10, 225x10 ... worming sets: 335x10x3
Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up ... working sets: 720x16x3 (weight should be one normally done for 12 reps, keep constant tension no locking out, really work lower half of movement and use hands to assist if needed)
*1 min fascia stretch on each quad*
Hack Squats (normal/high): warmups: 90x20 ... working sets: 360x8x3 (pause at bottom of each rep for a second then explode up but not to full lockout then back down, keep constant TUT for all 8 reps)
DB Stiff Legged Deads: 60x12x3 (don’t come all the way up and bend knees slightly at bottom of rep, focus pushing hips back and keeping dbs up against you)
*1 min fascia stretch on each quad, repeat twice*
Seated Calf Raises: 115x12x5 (lower all the way down, explode up and old contraction for 3 seconds)
211 today. These pizza cheat meals are really doing it lol.
No big plans for today. Just hanging out getting my meals in (and yes if muffin morning lol) then hitting shoulders later.
No big plans for today. Just hanging out getting my meals in (and yes if muffin morning lol) then hitting shoulders later.
Did a couple diff lifts for shoulders to start today cuz people were on my shit and I didn’t wanna wait lol.
12/10 - Shoulders/Abs (Bens Mass Gain Routine #2 - week #11)
Over and Back Barbell Shoulder Press: warmups: 45x10, 65x10, ... working sets: 105x12, 105x11, 105x8x2 (going for 8-12) (Press up in front, then lower behind head and press up again ... hats 1 rep *did Hammer Press this week warmups: 45(each arm)x15, 60x15 ... working sets: 95x10x4*
Wide Grip Shoulder Press: 85x12x3 (hands all the way out wide, lower all the way to chest) *did standing dB Press this week warmups: 35x10 ... working sets: 60x10x4 (slow full reps)
JM Swing DB Side Raises: warmup: 20x15x2 ... working sets: 50x35x3 (used to pre-exhaust the delts) (drop 20x15x3 - every 5th Rep hold for pause at top)
Machine Side Raises: 90x12x3 (hold for 3 second pause at top)
6 Way DB Raises: working sets: 10x10x3 (seated lateral raise, and during the contracted portion, swing your arms around straight out in front of you. You then raise them straight up over your head before you reverse your actions. Bring your arms back down in front of you, swing around to the side, then lower back to starting position)
Bent Over Cable Rear Delt Flyes: 30x10x4
Prone Incline Bench Rear Delt Raises: working sets: 20x15, 25x12x2
Decline Crunches: bwx20-25x3
Leg Raises: bwx20x3 (straight legs)
Cable Side Crunches: 70x15x3
12/10 - Shoulders/Abs (Bens Mass Gain Routine #2 - week #11)
Over and Back Barbell Shoulder Press: warmups: 45x10, 65x10, ... working sets: 105x12, 105x11, 105x8x2 (going for 8-12) (Press up in front, then lower behind head and press up again ... hats 1 rep *did Hammer Press this week warmups: 45(each arm)x15, 60x15 ... working sets: 95x10x4*
Wide Grip Shoulder Press: 85x12x3 (hands all the way out wide, lower all the way to chest) *did standing dB Press this week warmups: 35x10 ... working sets: 60x10x4 (slow full reps)
JM Swing DB Side Raises: warmup: 20x15x2 ... working sets: 50x35x3 (used to pre-exhaust the delts) (drop 20x15x3 - every 5th Rep hold for pause at top)
Machine Side Raises: 90x12x3 (hold for 3 second pause at top)
6 Way DB Raises: working sets: 10x10x3 (seated lateral raise, and during the contracted portion, swing your arms around straight out in front of you. You then raise them straight up over your head before you reverse your actions. Bring your arms back down in front of you, swing around to the side, then lower back to starting position)
Bent Over Cable Rear Delt Flyes: 30x10x4
Prone Incline Bench Rear Delt Raises: working sets: 20x15, 25x12x2
Decline Crunches: bwx20-25x3
Leg Raises: bwx20x3 (straight legs)
Cable Side Crunches: 70x15x3
Well friends. Idk how I’m even saying this but my weight today is 212.4. My body somehow went from being stalled to up 6lbs in a like 10 days. Clearly it decided to hold onto some water lol.
Crazy day at work ahead, running super late :/. Chest later!
Crazy day at work ahead, running super late :/. Chest later!
Chest in the books.
12/11 - Chest (Bens Mass Gain Routine #2 - week #11)
DB Twist Press: 30x15, 40x15 ... working sets: 75x10x4 (slow solid reps, really focus on squeeze at the top) (full stretch at bottom, press up and twist pinkies in towards each other at top the top)
Incline Barbell Press: 95x15 ... working sets: 200x10, 205x8, 210x6, 215x6 (2-3 inches above chest and 3/4 way up not full lockout)
DB Flat Bench Press: 90x7 (going for 6), 90x6x2 (drop 40x8x3) (slow solid reps) (pause at bottom for 2 seconds then explode up)
Decline Hammer Press Machine: warmup: 70(each arm)x15 ... working sets: 135x10x3
Peck Deck Flyes: 250x8x3
12/11 - Chest (Bens Mass Gain Routine #2 - week #11)
DB Twist Press: 30x15, 40x15 ... working sets: 75x10x4 (slow solid reps, really focus on squeeze at the top) (full stretch at bottom, press up and twist pinkies in towards each other at top the top)
Incline Barbell Press: 95x15 ... working sets: 200x10, 205x8, 210x6, 215x6 (2-3 inches above chest and 3/4 way up not full lockout)
DB Flat Bench Press: 90x7 (going for 6), 90x6x2 (drop 40x8x3) (slow solid reps) (pause at bottom for 2 seconds then explode up)
Decline Hammer Press Machine: warmup: 70(each arm)x15 ... working sets: 135x10x3
Peck Deck Flyes: 250x8x3
211.8 today and off to work. Not at all excited for it lol. Leg day number one of the week later. 9 more days of blasting.
Leg days complete.
12/12 -Legs/Calves (Bens Mass Gain Routine #2 - week #11)
*6 minutes warm up on bike level 5*
Lying Leg Curls: warmup sets: 80x20, 80x20 ... working sets: 150x12, 155x10, 160x8, 165x6m (drop 110x10, drop 70x10 add weight 85x25 partials at the bottom. Only coming up about 2-3 inches) (keep toes pointed on as many reps as you can before curling them up - much harder this way so less weight than before)
Barbell Stiff Legged Deads: warmup sets: 45x20, 45x20 ... working sets: 155x10x2 (super slow, really flex glutes and hams on each rep)
Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up ... working sets: 765x10x3 (3 second negative then explode up on each rep, super deep and controlled reps)
*1 min fascia stretch on each quad*
Hack Squat: 430x10x3 (On the third set, use the same weight, but go down all the way and pause, then drive the weight back up hard. Keep TUT and dont lockout do not lock out. Do the 10 reps, then cut the weight in half and do 15 more reps)
*1 min fascia stretch on each quad, repeat twice*
Standing Calf Raises: 150x10x5
12/12 -Legs/Calves (Bens Mass Gain Routine #2 - week #11)
*6 minutes warm up on bike level 5*
Lying Leg Curls: warmup sets: 80x20, 80x20 ... working sets: 150x12, 155x10, 160x8, 165x6m (drop 110x10, drop 70x10 add weight 85x25 partials at the bottom. Only coming up about 2-3 inches) (keep toes pointed on as many reps as you can before curling them up - much harder this way so less weight than before)
Barbell Stiff Legged Deads: warmup sets: 45x20, 45x20 ... working sets: 155x10x2 (super slow, really flex glutes and hams on each rep)
Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up ... working sets: 765x10x3 (3 second negative then explode up on each rep, super deep and controlled reps)
*1 min fascia stretch on each quad*
Hack Squat: 430x10x3 (On the third set, use the same weight, but go down all the way and pause, then drive the weight back up hard. Keep TUT and dont lockout do not lock out. Do the 10 reps, then cut the weight in half and do 15 more reps)
*1 min fascia stretch on each quad, repeat twice*
Standing Calf Raises: 150x10x5
212 today. Headed to work but popping right back out for bloods. Ended up just getting the full panel cuz it was basically just as cheap as only getting lipids and cmp so may as well. Kinda wanna see my e2 anyway.
Arms later tonight. Is it the weekend yet?
Arms later tonight. Is it the weekend yet?
Arm pump dunzo.
12/13 - Biceps/Triceps/Abs (Bens Mass Gain Routine #2 - week #11)
*rotate bi and tri exercises - 2-3 min rest between sets)
Cross Body Hammer Curls: warmups: 15x15, 25x15 ... working sets: 45x10x4 (let weight come all the way down and really force contraction hard at top ... hard grip on db throughout)
Rope Pressdowns: warmups: 40x15, 60x10 ... working sets: 90x12x4 (attach two ropes to make it longer, walk back fro pulley a bit and pull backwards)(squeeze hard at bottom for a second, keep elbows tight to side for good stretch)
Barbell Curls: warmups: 40x10 ... working sets: 80x8x3 (3 second negative, keep perfect form)
Machine Dips: warmups: 110x15 ... working sets: 195x12, 215x10, 235x8 (don’t fully lockout, keep constant tension, 3 second negative)
Seated EZ Bar Preacher Curls: 70x10x3 (squeeze hard at top, only come 90% down not fully extended)
Overhead Cable Extensions: 150x10x3 (lower weight behind head and pause at stretched position for a second)
High Cable Curls: 30x10x3 (focus on contracting where bicep is at shortest ... with elbow elevated and almost behind head ... slow reps under full control)
Single Arm Cable Extensions: 35x10x3
Leg Raises: bwx15-20x3 (focus blowing all air out on crunch)
Decline Crunches: Bwx15-20x3 (focus blowing all air out on crunch)
Pulldown Crunches: bwx15-20x2 (hang from bar and vacuum really blow all air out and pull abs to paint)
12/13 - Biceps/Triceps/Abs (Bens Mass Gain Routine #2 - week #11)
*rotate bi and tri exercises - 2-3 min rest between sets)
Cross Body Hammer Curls: warmups: 15x15, 25x15 ... working sets: 45x10x4 (let weight come all the way down and really force contraction hard at top ... hard grip on db throughout)
Rope Pressdowns: warmups: 40x15, 60x10 ... working sets: 90x12x4 (attach two ropes to make it longer, walk back fro pulley a bit and pull backwards)(squeeze hard at bottom for a second, keep elbows tight to side for good stretch)
Barbell Curls: warmups: 40x10 ... working sets: 80x8x3 (3 second negative, keep perfect form)
Machine Dips: warmups: 110x15 ... working sets: 195x12, 215x10, 235x8 (don’t fully lockout, keep constant tension, 3 second negative)
Seated EZ Bar Preacher Curls: 70x10x3 (squeeze hard at top, only come 90% down not fully extended)
Overhead Cable Extensions: 150x10x3 (lower weight behind head and pause at stretched position for a second)
High Cable Curls: 30x10x3 (focus on contracting where bicep is at shortest ... with elbow elevated and almost behind head ... slow reps under full control)
Single Arm Cable Extensions: 35x10x3
Leg Raises: bwx15-20x3 (focus blowing all air out on crunch)
Decline Crunches: Bwx15-20x3 (focus blowing all air out on crunch)
Pulldown Crunches: bwx15-20x2 (hang from bar and vacuum really blow all air out and pull abs to paint)
213.2 today boys. That 215 may actually be reachable. No adjustments being made to the diet but weight still steadily climbing. Work than total rest day. Spend some time with my girl.
211.6 today. Dropped a little water. Work then back day is the plan. Some Mario Odyssey action later lol.
But a random back day today. Picked 4 lifts and dude 8-12 reps, to failure of course as usual.
12/16 - Back/Traps (Bens Mass Gain Routine #2 - week #12)
*Focus on solid form with good stretch and contraction, 2-3 minute rest between working sets*
*did random lift this week*
T-Bar Rows: warmup: 45x15, 90x10 ... working: 180x12x2, 205x10, 225x8 (bar weight not counted)
Wide Grip Pulldowns: warmup: 135x15 ... working: 210x12, 225x10, 240x8x2
Seated Rows (Underhand Grip on EZ Bar): warmup: 135x15 ... 210x12, 225x10, 240x8x2
Single Arm DB Rows: working: 105x12x3
Standing Shrug Machine: working: 90(each arm)x15x4
12/16 - Back/Traps (Bens Mass Gain Routine #2 - week #12)
*Focus on solid form with good stretch and contraction, 2-3 minute rest between working sets*
*did random lift this week*
T-Bar Rows: warmup: 45x15, 90x10 ... working: 180x12x2, 205x10, 225x8 (bar weight not counted)
Wide Grip Pulldowns: warmup: 135x15 ... working: 210x12, 225x10, 240x8x2
Seated Rows (Underhand Grip on EZ Bar): warmup: 135x15 ... 210x12, 225x10, 240x8x2
Single Arm DB Rows: working: 105x12x3
Standing Shrug Machine: working: 90(each arm)x15x4
Morning guys. 211.2 today. Going to see the new stars wars in a bit. Than getting in some gains later. Typically it would be kegs but my left hammy has been tender so think I may do chest!
Did chest to rest my left leg. Now for some kind of cheat meal. Already 1 meal behind from going to the movie.
12/16 - Chest/Calves (Bens Mass Gain Routine #2 - week #12)
*skipped legs as hammy is tender, did chest instead*
Cables Flyes: warmup: 20x15, 40x10 ... working: 70x12, 80x10x3 (3 second negative, 2 second hold at contraction)
Bench Press: warmup: 95x12, 135x12, 185x8 ... working: 225x10-12x4
Incline DB Bench Press: 80x12x4
DB Flyes: 40x12x4 (3 second pause at bottom for a good stretch)
Seated Calf Raises: 90x15x4
12/16 - Chest/Calves (Bens Mass Gain Routine #2 - week #12)
*skipped legs as hammy is tender, did chest instead*
Cables Flyes: warmup: 20x15, 40x10 ... working: 70x12, 80x10x3 (3 second negative, 2 second hold at contraction)
Bench Press: warmup: 95x12, 135x12, 185x8 ... working: 225x10-12x4
Incline DB Bench Press: 80x12x4
DB Flyes: 40x12x4 (3 second pause at bottom for a good stretch)
Seated Calf Raises: 90x15x4
12/17 - Shoulders/Abs (Bens Mass Gain Routine #2 - week #12)
*did random lift this week*
Seated DB Press: warmup: 25x15, 35x10, 45x8 ... working 75x10x4
Single Arm DB Side Raises: warmup: 25x15 ... working: 40x12x4
Single Arm Cable Front Raises: working: 30x12x4 (raise all the way above head)
Barbell Upright Rows: working: 70x12x4 (pause at top)
Rear Peck Deck Flyes: working: 145x12x4
*skipped abs*
*did random lift this week*
Seated DB Press: warmup: 25x15, 35x10, 45x8 ... working 75x10x4
Single Arm DB Side Raises: warmup: 25x15 ... working: 40x12x4
Single Arm Cable Front Raises: working: 30x12x4 (raise all the way above head)
Barbell Upright Rows: working: 70x12x4 (pause at top)
Rear Peck Deck Flyes: working: 145x12x4
*skipped abs*
