Training for solid mass
A little about where i came from and how I got to the point where i am at now. I was over 280 very flabby pounds when I started trying to get in shape. I started off doing the Jamcore intermediate and then threw in the heavy bag as part of that cycle. Lost a lot of weight doing just that routine and then hit the gym going very light with high reps and lots of giant sets to further burn off fat. I at one time got as low as 218, but @ 6'3 was looking a little to skinny for my taste. So I did some research, asked a lot of questions and started with what i have been doing. Some factors driving my workout routine
1.I have 6 kids which means lots of wrestling on the floor,baseball.softball,soccer,basketball and dance.
2. I work 12-hour rotating shifts,meaning I work days and then nights.
3. The idea of constantly getting 8 hours of sleep a night is a far distant memory.
4. Everything i have read and all that Jamo has taught me is rest and recovery are key.
So I hit the gym hard with heavy weights in good form to failure, handling as much weight as possible and striving to increase weight or reps each workout. I use the Rest-Pause principle a lot allowing me to get additional reps with a heavy weight. Cut out cardio except for what i get working the heavy bag. I used to box and have been involved with martial arts since age 12 so i do a routine 2 or three times a week in my garage.
I split my body up as follows:
Back and rear delts
Shoulders and traps
Chest
Arms
Legs
Abs every other day
I generally train 2 days and then a day off, sometimes 3 days in a row and will take additional days off if i feel its needed. I will do my best to keep this blog updated but forgive me if i go a couple of days because i really have my hands full around here usually.
5/10/08 Chest
A little tired this morning (hitting the gym after night shift) but banged one out.
Sagis Chest Routine- 3 sets of 12 with 40. This is one of the best things i have ever tried for chest and I really feel my chest working with this.
Dips- 2 sets of 12
Dumbbell pullovers- 2 sets of 12 with 80
Really dragging this morning so that was all but really had a pump in my chest and pushed with all i had this morning.
5/8/08 Back
Sorry for the long absence in posting my workouts..its been very hectic around here. But I am back and will do my best to keep things current.
Barbell rows Under-hand grip- barx20, 115x15, 135x12, 225x12,8 245x6
Under-hand grip pulldowns- 165x12 180x10
Wide-grip pull-ups- 2 sets of 12
Dumbell rows- 100x10,8
High Cable rope pulls to neck- 160x12 180x10
3 circuits of Julians ab routine and some wood choppers on the cable machine and I am done.
3/14/08
ARMS
Was planning on doing legs but after all the sparring Wed the ole knees are screaming.
Barbell Curls-barx20,95x15,135x10,9 145x6rest+2+2
Dumbbell Curls-50x9,60x7
EZ Curl bar-2 sets of 21s with 75
Close-Grip Bench-barx20,135x12 205x10, 225x8+2 forced reps and then some negatives
Single Dumbbell Ext.-100x12,10
Braincrushers-125 to failure
Hammer Curls-45x12,12,12
Good workout...
What's your weight now bro, & how tall are you??
I am 6'3" and weighed 233
I am 6'3" and weighed 233 today.
Not only an animal...
... you're a monster!
good for you.
Bill
I think you're legally considered AN ANIMAL!!! now... :-p
WOW thank you very much, I
WOW thank you very much, I consider that an extreme compliment.
3/13/08
Shoulders. Another day where I felt really strong going to the gym
Barbell Presses-barx20,95x15,135x12, 225x7,5rest+3+2
Arnold Press90x8,105x6
Standing side laterals-45x10,8 continuing with partial reps to failure
Cable Side Laterals-60x to failure
Bent Dumbbell laterals- 55x10, 65x10,8 I do these one-arm at a time, really helped my focus and development when I started doing them this way.
Wide Grip cable upright rows-140x12 150x12,10
3/12/08
Off from the gym had Krav Maga class tonight for 1.5 hours. This style is very physically demanding and i really think eating punches and elbows makes for great cardio!!
LOL
You eat elbows and fists for breakfast :-p
Sounds like a bodybuilder cereal ^ ^
So what is Krav Maga? and what did you do for 1.5hours? Was it all sparring?
Krav Maga is an Isreali
Krav Maga is an Isreali martial art developed for their special forces. It very intense and combat effective, much different from more traditional and ancient arts..karate, kung fu and so forth. There is always conditioning, scenario drills and then yes lots of sparring. The hardest one is when you are put in the middle of a circle of people and they attack one after the other, forcing you to defend against fresh opponents. I really enjoy this art and complements the other arts I have studied.
Sounds intense
I've always been interested in doing some time of martial arts but I dont know now if I could ever get away from bodybuilding. Meaning i dont know if i'd be able to sacrifice a workout to let myself have energy for something as intense as that lol >_<
Oh well, perhaps I"ll just be a spectator.
You have found your calling
You have found your calling Bro that is very apparent. But also these two (bodybuilding and martial arts) go hand in hand and complement each other so very much. You find the right style and instructor and it all just falls in place. I will tell you this you are obviously driven with tons of wil power and whatever you set your mind to..the skys the limit for you.
Thanks Bill!
I really appreciate your kind words :D
It does mean a lot.
3/11/08
CHEST. Very disappointed with my chest progress have tried various things with little success. So this will be my new strategy, go light, little wider grip, roll my shoulders under and keep them glued to the bench. Slow rep speed slow down and hold and then 4-6 count up like Sagi said in his video.
Incline Bench- barx20,95x20,135x15 185x12,12
Dumbbell Presses (lying on the floor)- 3 sets of 12 with 40 Really felt these
Dumbbell Flyes on floor- 3 sets of 12 with 35
Dips- 2 sets to failure with bodyweight 2 sets of negatives with 100 extra pounds
Pullovers- 1x15 with 80
Really happy with this workout felt it totally in my chest, really pumped. I may have finally figured this out. I hope!!
Damn
Seems like we're all lacking chest development!! And none of us have very high numbers for chest press either... hmm makes you wonder.
I know what you mean!
On a personal note, i've realized that since I hurt my shoulder a few months ago & have taken out the heavy inclined DB press as my first exercise that my chest has been getting weaker (with or without enough rest). I have to figure out a way to get it back in somehow without injuring myself. Maybe you can begin with an incline press before the flat press & see what will happen??
3/10/08
One of those days where I really wanted to push myself. So today was deadlift and power clean day!! Ate like a horse(need to start that blog!!) had a carb drink with my Cytogainer and headed to the gym. I am sure I looked like a maniac with my black eye..hazards of full contact!! Anyway spent a little extra time in the sauna and stretched.
Deadlifts-135x15,15 225x10 315x9 just warming up here and not pushing 405 x8 525x6, 575x3 (what a rush!!) 405x8 315x11,10
Really whipped here but still had cleans to do.
Power cleans-225x10,10,8 185x11,8
Hanging Cleans-135x12,12
DONE!! Love doing this from time to time it is a killer. I really think these two exercises stresses the whole body but also stresses the recovery system, I use from time to time to really shock my body. I was totally spent but also super-charged knowing I had pushed myself.
Yeah umm
haha. i've never done power cleans, i'll have to check them out. Quite a workout man!
4 warmups & 6 working sets
4 warmups & 6 working sets doe deads? Are you kidding me? And then cleans & power cleans? Bro, I know how 1 of those can kill you. But all 3 in a workout... you're making me feel like I ain't doin shit! lol
3/6&7/08
Took off these two days from the gym, my instructor selected me to compete in a full-contact tournament this weekend so its all martial art and bag work. My routine when I go full out always involves weight as part of my routine. It looks like this:
Jump rope 10-15 minutes
Several different styles of push-ups
Shadow Box holding 5lb weights 10 minutes
Then progress in weight from 10-20lbs dumbbells throwing 50 punches from the right and left side stance.
Knee and elbow combinations 3 rounds 50 each round
3 rounds of the Blender, the blender is a technique from Chu Fen Do in which it is a non stop attack using all your strikes, elbows, eye strikes, open hand rakes, slaps in just continuous motion.
All of the above is performed on the Body opponent bag ( a large man shaped target)
Then 5 3 minute rounds on the heavy bag
Gasp.
Sounds scary! lol im glad im not your opponent bag.
3/5/08
ARMS!! Felt great going to the gym today..really strong day. On all the biceps I hold the contracted position for a 2 count and slowly lower back to the starting point.
Barbell Curls-barx20,95x15,15 135x11,9 145x8,6
Dumbbell Curls- 40x12, 55x8, 60x6 rest+ 3,rest+3
Machine Curls-60 to failure really squeezing each rep.
Close-Grip bench- barx20, 95x20, 135x15, 205x12,225x10,8
Behind-head Dumbbell Ext.- 80x12,100x8,6
Cable Pressdowns- Drop sets starting @160 down to 130 completely spent!!
Felt like my arms were going to explode..I actually looked like Jamo..with hair!!!
Hammer Curls- 2sets with 45 to failure each time
Wrist Curls- 85 to the burn was killing me.
Juliens ab routine 3 times and out. Could barely reach up to take my headphones out!!
Impressive weight!
With excellent form! Thats better than my "loose" form I'll use for my last few reps of my last sets on BB Curls
Nice...
No wonder your arms were killing you. I don't even do that much! lol
Good combination of exercises too.
3-4-08
Slept great last night, ate really good and was raging to get in the gym.
Smith machine Squats- 135x,20,20 225x15,15 315x12,12
Hack Squats- I will list this as plates per side. 3x16 5x12,8
Leg Extensions- 140xtotal failure
Leg Curls-80x20,120x15 140x12 160x12,10
Stiff-Legged Deadlifts 225x9 rest pause 3reps
Standing Calf Raises 500x25,20,20
Hobbled out of the gym and hoped like hell I could still press the brake!!
Lol
That's how I used to feel just before I was told I was doing too much. I miss those days... NOT! But I know how great that feeling is when you work them so hard, they go numb.
haha
great workout man!! Struggling to walk out of the gym is always a good sign!
3-3-08
Really long hard day at work, didn't sleep well coming from nights to days so took the day away from the gym. I did 5 3 minute rounds on the heavy bag, some push-ups and called it a night. Hopefully it will be a good night.
unbelivable
Thanks for your your post and this blog, I am going to be looking at it for some advice since I have seen your results in your pictures and am amazed. May I also say your gains look awesome and keep up the good work. Also thank you for this blog it will help all of us who have been away from the training scene for sometime and the beginners.
Look forward to reading more of this blog
2-29-08 Shoulders
I always start each workout by sitting in the Sauna, getting my Ipod on ,gloves on, game face on and doing some stretching.
Barbell press: barx20 95x15, 135X12, 185x8, 205x6rest pause +3
Arnold Press: 65x10 90x7,6
Side Laterals; 30x12,35x12,45x10,8
Seated Side laterals; 25 to total failure
Dumbbell Shrugs: 75x15, 85x15 110x12 120x8,8
Barbell Shrugs behind back: 225X12,12
Sauna = good
Unfortunately due to my asthma I cant go into the sauna or steam room.
He's onboard...
I see you're on the boat to mass land too. Nice...
Hahah
All aaboooaarrddd!!!!
Seems like a lot of us started fitness as heavy weights looking to just lose weight. As we got further in we liked the way we felt and looked and wanted to start putting on mass once we got down to a size we felt was good.