JMango's Training Log

[JMango]

My goal for now is to bulk up and to get bigger. I have been weight training for about a year but it has been just very recently where I really started seeing some gains. With this log and the amazing people here at M&S, I hope to continue this and keep seeing gains. I am a very skinny guy (kind of like a toothpick) and I want to get bigger. I swam for about 7 to 8 years hardcore and that kept me really skinny. Im done with being skinny time for a change! It also doesn't help when people say I look like a Holocaust survivor when I have some scruff on my face. lol Time to change all that!!!!! LETS DO IT!!

My stats:
Height: 5ft 11"
Weight: 160lbs
Bench: 225lbs
Squat 225lbs x 4 (Don't know my squat max)
Deadlift: 205lbs

My Goals:
Weight: 170lbs-175lbs
As for the standard compound lifts I'm not sure what a reasonable goal is so I'll just play it by ear for now.

My Diet:
I need about 2800 calories a day plus another 500 puts me at 3300 a day. Usually my diet consists of multiple bowls of cereal for breakfast or carnation instant breakfast (their amazing). I also take protein shakes throughout the day and I'm currently using MGN Premium Protein Blend. I am also using BSN True Mass to help me gain some weight.

The Workout:
Steve's Density And Strength 4 Day Split

I am in my 2nd week of the workout and I will start logging tomorrow (Monday the 12th). The 1st week was to just get a hang of the routine and a idea of what weight to use. I will be starting with the chest density workout and I am PUMPED!!!

[JMango]

Monday 4/12/10

Week 1 Workout 1

Chest Density

Barbell Bench Press 7 sets 30 reps
1. 185lbs x 6
2. 185lbs x 5
3. 185lbs x 4
4. 185lbs x 5
5. 185lbs x 5
6. 185lbs x 5
7. 185lbs x 5
Total = 35 Reps - Upping weight to 195lbs

Dumbbell Bench Press 7 sets 30 reps
1. 65lbs x 8
2. 65lbs x 7
3. 65lbs x 7
4. 65lbs x 6
5. 65lbs x 5
6. 65lbs x 7
7. 65lbs x 8
Total = 48 Reps - Going to switch to incline bench press because I don't have a workout buddy to spot me if I increase the weight with dumbbells.

Close Grip Bench Press 7 sets 30 reps
1. 135lbs x 5
2. 135lbs x 5
3. 135lbs x 5
4. 135lbs x 5
5. 135lbs x 5
6. 135lbs x 5
7. 135lbs x 5
Total = 35 Reps - upping weight to 145lbs

Weight 160.1lbs

Notes: Workout was awesome, increasing the weight in everything. The bench press felt awesome I know I can go heavier with it. I don't have anyone to go to the gym with so I'm going to have to switch to incline bench press or dips because I don't think I can get up 70lb dumbbells on my own for the first rep. I probably should have done incline or dips to begin with instead but lesson learned. My mental focus was solid and the close grip bench press exploded my triceps. It has been about a half hour since my workout and they still hurt. I definitely give it an A. Can't wait for tomorrows workout bring it on!

[Metal312]

The first workout looks strong buddy! Very nice numbers!

As for your squat 225 x4 your 1RM should be 245.

[JMango]

The first workout looks strong buddy! Very nice numbers!

As for your squat 225 x4 your 1RM should be 245.

Thanks broski! I'll have to try 245, I think I'm doing legs tomorrow and I might have a spotter! W00T

[JMango]

Tuesday 4/13/10
Week 1 Workout 2

Legs, Abs

Squat (barefoot)
1. 135lbs x 10 (Warmup)
2. 155lbs x 10 (Warmup)
3. 185lbs x 8
4. 225lbs x 6 (PB)
5. 245lbs x 2 (PB)

Leg Press
1. 315lbs x 10 (Deep, just before safety)
2. 315lbs x 10 (Deep, just before safety)
3. 315lbs x 10 (Deep, just before safety)

Leg Curls/Stand Calf Raise Superset
1. 110lbs x 10/115lbs x 10
2. 110lbs x 10/115lbs x 10
3. 110lbs x 10/115lbs x 10

Abs
Ab Machine
1. 25lbs x 10 middle, 10 right, 10 left
2. 25lbs x 10 middle, 10 right, 10 left
3. 25lbs x 10 middle, 10 right, 10 left

Weight 160.4lbs

Notes: I went to the gym with a friend which I'll do time to time and it was a crazy workout. We were really serious today (which is a surprise) and we destroyed our legs. After squatting 225 my legs were burning but I was determined to try 245. Luckily I did and I set a new PB for my self. On the leg press we went really really deep and it made my legs scream. We did a much lighter weight but going a lot deeper hurts so much more. My legs were wobbling so much when I stood up and I was loving every second of it. Abs were really intense too. I only took about 30 seconds in between sets to really hit the abs hard and it felt great. Really solid and intense workout, my legs are going to hurt for a while.

Workout grade: A+

JMango

[Metal312]

Very intense work out JMango! Nice to see you knocked out that 245 like it was nothing by hitting it for 2 reps! Strong numbers buddy keep it up!

[JMango]

Very intense work out JMango! Nice to see you knocked out that 245 like it was nothing by hitting it for 2 reps! Strong numbers buddy keep it up!

Thanks man! Having a log on here is motivation in its self.

[JMango]

Wednesday 4/14/10
Day Off

Notes: I think I am going to post some pics to get critiqued and I also have one old pic and a present one that I will post to compare. Also looking forward to back day tomorrow.

[DannyT]

Nice squatting mate, nice work on the PBs keep it up.

[JMango]

Thursday 4/15/10
Week 1 Workout 3

Back Strength

Deadlift 8 sets 3 reps
1. 205lbs x 3
2. 205lbs x 3
3. 205lbs x 3
4. 205lbs x 3
5. 205lbs x 3
6. 205lbs x 3
7. 215lbs x 3 (PB)
8. 215lbs x 2

T Bar Row (Wide Grip) 3 sets 10 reps
1. 70lbs x 10
2. 70lbs x 10
3. 70lbs x 10

Seated Cable Row 3 sets 10 reps
1. 135lbs x 10
2. 135lbs x 10
3. 135lbs x 8

Pull Ups 3 sets AMAP
1. Body Weight x 4
2. Body Weight x 4
3. Body weight x 3

Dumbbell Shrugs/Machine Shrugs super set 2 sets 10 reps
1. 50lbs x 10/90lbs x 10 (held for 5 seconds at top for both)
2. 50lbs x 10/90lbs x 10 (held for 5 seconds at top for both)

Abs
Ab Machine
1. 25lbs x 20reps

Weight: 161.0lbs

Notes: Really good workout my energy level was through the roof! I went crazy with the deadlifts and hit a PB on the 7th set. I started to get really pumped up right after the 6th set so I decided to up the weight and I knocked out 3 reps. On the last set my grip on my left hand was slipping so I wasn't able to do a third rep. Everything else went great for the most part. I wish I did lat pulldowns instead of pull ups, I was shot by the time they came around. Solid workout though, looking forward to blasting shoulders tomorrow!

Workout Grade: A


JMango

[kds48]

Nice deadlift numbers!

[DannyT]

Great deadlifting! Again, nice work on the PB>

[JMango]

Nice deadlift numbers!

Thanks man I appreciate it.

Great deadlifting! Again, nice work on the PB>

Thanks man, I think I'm going to try 225 on the singles next week.

[LtL]

Great deadlifts

LtL

[JMango]

Great deadlifts

LtL

Thanks LtL!!

[Metal312]

Very nice job on the deads! They are looking nice and heavy, great work hitting a PB!

I have no doubt you'll be able to pull 225 for singles!

[JMango]

Very nice job on the deads! They are looking nice and heavy, great work hitting a PB!

I have no doubt you'll be able to pull 225 for singles!

I looking forward to it, its a shame its a week away. hahaha Depending on how I feel I might try heavier.

[JMango]

Friday 4/16/10
Week 1 Workout 4

Shoulder Density

Military Press 7 sets 30 reps
1. 95lbs x 5
2. 95lbs x 5
3. 95lbs x 5
4. 95lbs x 5
5. 95lbs x 4
6. 95lbs x 4
7. 95lbs x 4
Total = 32 Reps - Upping weight to 105lbs

Seated Arnold Press
1. 45lbs x 5
2. 45lbs x 4
3. 45lbs x 4
4. 40lbs x 5
5. 40lbs x 5
6. 40lbs x 5
7. 40lbs x 4
Total = 32 Reps - Keeping weight at 40lbs

Standing Dumbbell Curls
1. 35lbs x 5
2. 35lbs x 5
3. 35lbs x 5
4. 35lbs x 5
5. 35lbs x 5
6. 35lbs x 5
7. 35lbs x 5
Total = 35 Reps - Upping weight to 40lbs

Abs
Leg Raise/Ab Machine superset
1. 20/10 middle, 10 right, 10 left
2. 20/10 middle, 10 right, 10 left

Weight: 161.4lbs

Notes: Very solid workout for the most part. Allergies had me a little fatigued but I wasn't going to let that stop me. Military press felt awesome and destroyed my shoulders after about the 4th set. The 30 second rest in the beginning really hit my shoulders hard. I had a hard time recovering for the rest of the sets but it still felt awesome. My shoulders were really burning. The weight for the Arnold press started out to heavy so I had to drop it and I'll be keeping it at that until my form and the rep count improve. Biceps are definitely my weak point. I'll probably up the weight to 40lbs but it might stay there for a while. I'm excited for the weekend and for rest but even more excited for chest strength on Monday!

Workout Grade: B

JMango

[LtL]

This routine is great. Nice work

LtL

[Metal312]

Very nice shoulder day! Numbers are looking very strong, can't wait to see your chest session!

Rest up buddy, you earned it!

[DannyT]

Great work again mate.

[JMango]

This routine is great. Nice work

LtL

I love this routine! I feel great after every workout and keep increasing my numbers. I'm just not sure what routine to do after this one but I still have time to figure it out.

Also thanks LtL.

Very nice shoulder day! Numbers are looking very strong, can't wait to see your chest session!

Rest up buddy, you earned it!

Thanks bro! I am definitely looking forward to chest day, I am ready to smash some PB's!! The rest feels amazing, I slept like a baby. lol

Great work again mate.

Thanks man! hopefully I can keep putting up solid numbers.

JMango

[JMango]

Saturday 4/17/10
Off Day

Notes: Wow am I sore! My back was sore yesterday but it is so much worse today. My shoulders are also killing me, not sure how I am going to reach my cereal if its on the top shelf. lol Todays goals are to be lazy and eat!! Also to consider taking a NO supplement.

JMango

[JMango]

Sunday 4/18/10
Off Day

Notes: I'm still really sore but I feel great. After today of resting I should be good to go for chest tomorrow. Tomorrow I will starting a cycle of Creatine Monohydrate that I will be taking post workout with my protein shake.

JMango

[JMango]

Monday 4/19/10
Week 2 Workout 5

Chest Strength

Barbell Bench Press 8 sets 3 reps
-Warmup
-135lbs x 15
-135lbs x 15
1. 195lbs x 4
2. 195lbs x 5 (PB)
3. 195lbs x 4
4. 195lbs x 4
5. 195lbs x 5
6. 205lbs x 4
7. 205lbs x 4
8. 215lbs x 4 (PB)

Chest Dips 3 sets 10 reps
1. Body Weight x 12
2. Body Weight x 10
3. Body Weight x 10

Machine Fly 3 sets 10 reps
1. 120lbs x 10
2. 120lbs x 9
3. 120lbs x 8

Close Grip Bench Press 3 sets 10 reps
1. 95lbs x 10
2. 115lbs x 8
3. 115lbs x 7

French Press 3 sets 10 reps
1. 50lbs x 10
2. 50lbs x 10
3. 50lbs x 10
4. 60lbs x 9 (Bonus Set)

Leg Raise/Ab Machine Superset 2 sets MAX reps
1. 20/25lbs x 20
2. 15/25lbs x 16

Weight: 162.0lbs

Supplements: BSN Volumaize during workout, BodyTech Creatine Monohydrate (5g) post workout with 2 scoops MGN Premium Protein Blend.

Notes: Wow what a workout! My adrenaline and energy were really high and I was getting awesome pumps. I figured I would do 195lbs on the bench since I had no spot and I had to get 3 reps. It was really easy and I was getting 4 no problem so I figured I would up the weight. I asked some guy for a spot at 205lbs and I got did 4 reps clean, he didn't even touch the bar. At this point I was like "Hmmm, 215lbs?" I threw on the extra weight asked another guy for a spot and got 4 reps of 215lbs clean without him touching the bar. It is a real shame I have no one to go to the gym with so I can get a constant spot. I don't want to ask some random guy to spot me for 8 sets. When I do this workout again in 2 weeks I'll start at 215 and I could beat my 225lb max. Close Grip Bench Press was kind of a fail though, my triceps were already hurting so I had to drop the weight a lot. Its ok though, it still killed and I gave my self a bonus set on the french press to hit them even more. Overall it was a crazy good workout and I can't wait for tomorrow!!!

Workout Grade: A+

JMango