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Author Topic: 6'7' Road to mass!  (Read 1349 times)
Aj123
Getbig II
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Gender: Male
Posts: 75



« on: November 25, 2007, 09:32:01 PM »

I posted a workout log once before but didnít really stick to it due to gym inconsistently. So I thought id start a new one with a new program, diet and really hit the iron and get what I want!

Iím 21, 6'7 and 240lbs and looking to bulk up as much as possible and increase my strength gains as well. Iíve been reading up a bit on the HST program and thought that was the way to go but tailor it a bit to maybe get some strength in there too.

Program: Adding weight every 1-2 weeks
(Feel free to add any suggestions that you might have)

Squats: 2x10
Stiff leg deads: 2x10
Bench: 2x8-10
Shoulder Press: 2x8-10
Pull-ups: 2x10
Barbell Rows: 2x8-10
Shrugs: 2x10
Curls: 2x10
Close-grip bench: 2x10
Decline crunches: 3xF

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Aj123
Getbig II
**
Gender: Male
Posts: 75



« Reply #1 on: November 25, 2007, 09:33:03 PM »

Diet:
(Iím always told with my diets that I donít eat enough but hopefully there is now, if not feel free to add any suggestions )

Meal 1:
1 1/2 Cups Oats
1 scoop ON Whey
500mls skim milk
3 flax seed oil 1000mg caps

Meal 2:
2 Chicken or tuna sandwiches on wholemeal bread
or
Cottage cheese
Cup Oats
Fruit

Meal 3:
Tuna Pasta bake
or
Dinner from night before
(Always contains enough protein, carbs, fats and veggies)

Meal 4: (Pre workout)
1 Scoop ON Whey
500mls skim milk

Meal 5: (Post workout)
2 Scoops ON Whey in water
3 Flax seed caps

Meal 6:
Dinner changes alot but as said before always contains what I need

Meal 7:
1 scoop ON Whey
500mls skim milk
3 Flax seed caps
or
Cottage cheese
Fruit

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Aj123
Getbig II
**
Gender: Male
Posts: 75



« Reply #2 on: November 29, 2007, 03:21:06 PM »

Ok my lifts for my first 3 workouts they are very weak at the moment due to me not being in the gym and never really gaining any strength due to inconsistancy.
So anyway heres what it looks like so far not including the bar.

Squats: 2x10 at 20kg (Not done legs since knee reconstruction a year or so ago)
Stiff leg: 2x10 at 55lbs
Bench: 2x8-10 at 80lbs
Dips: 1x10 at 55 (have to use assisted)
Shoulder Press: 2x8-10 at 75lbs
Rear raises: 1x10 at 15lbs
Pullups: 2x10 at 55 (Have to use assisted pull ups)
Barbell Rows: 2x8-10 at 75lbs
DB Shrugs: 2x10 at 75lbs
Curls: 2x10 at 65lbs
Close grip: 2x10 at 40lbs
Incline crunches: 3xF

I feel that my arms and shoulders are getting smaller but seems that my back and legs are becoming a bit thicker. Im not sure whether i should be seeing anything yet or not but they are my observations so far.
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