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  1. #1
    Just joined M&S rblb07's Avatar
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    Default Project Mass the Old School Way

    So i thought it would be cool to start a training journal starting my bulk season. Its back to the basics, the program is from the one and only Reg Park ( Full Body Sessions).

    I am a competitive natural bodybuilder, and after competing twice already I've decided to seriously dedicate 1 whole year maybe longer to going back to square one, and following training advice from the legends back in the day.

    Vince Gironda was really the first trainer i used to research none stop when i first started bodybuilding well.... and Jay Cutler. I've always been interested in the methods of the guys from back years ago.. it made sense to me an still does. BUT unfortunately I did what 90% of first timers do in the beginning, which was follow the workouts of the pros. Not as bad as what its made out to be Ive made gains here and there but not really as much as i thought could happen. Bodypart splits was my training still is, but last year i was introduced into powerlifting from my gym partners and surprisingly wife. Honestly it felt good lifting heavy i wasnt the best at squats an bench, but deads were a different story pulling an all time best of 600lbs at 188lbs. Now it definitely added some mass. Even stepping on stage 10lbs heavier then the first time i competed, but still as a overall i feel i never created a solid base to go off of.... which leads us here.

    90 days training like the legends all the way back from the 1930s to the 1960s or from what ive researched anyways.The GOAL, start from scratch building a stong base. I will be following a 5x5 designed from Reg Park with some alterations to fit me. So here we go.

    November 4th 2015
    AGE- 25
    WEIGHT-189.0lbs
    NECK-16in
    SHOULDERS- 49in
    CHEST- 41in
    WAIST- 34in
    ARMS- 15in
    FORMARM- 12in
    THIGH- 23in
    CALVE- 15.5in

    CURRENT DIET ( I follow a meal plan not macros, its just what i prefer )
    OFF DAY KCAL- 4,000 6 Meal Plan
    Pro- 243g
    Carb- 345g
    Fat- 106g

    TRAINING DAY KCAL- 4,300 6 Meal Plan plus POST Meal
    Pro-307g
    Carb- 466g
    Fat- 127g

    TRAINING ROUTINE
    - M/W/F
    - A/B/A- B/A/B Rotation
    - 5x5 Set1 50%, Set2 70%, Set3,4,5 100%
    - 90sec rest between sets 2min between exercises

    ROTATION (A)
    3x Ring of Fire (Larry Scott check it out!)
    3x10 Back Ext
    5x5 Front Squat
    5x5 Leg Press
    5x5 Bench Press
    5x5 Pendley Row
    5x5 Deadlift
    5x5 Scott Press
    5x5 Barbell Curl
    5x5 Barbell Skulls
    5x20 Calve Press (No shoes only barefoot)

    ROTATION (B)
    3x10 Roll-outs
    3x10 Good Mornings
    5x5 Back Squat
    5x5 Hack Squat
    5x5 Incline Bench
    5x5 Weighted Wide Pull-Ups
    5x5 RDLs
    5x5 1 Arm DB Press
    5x5 DB Hammer Curl
    5x5 Weighted Dips
    5x20 Standing Calve

    SUPPLEMENTS
    -Multivitamin
    -Vitamin C 500
    -Vitamin D3 1000
    -Vitamin B-Complex
    -Fish Oil 1000
    -Creatine
    -Glutamine
    -Joint Support
    -BCAA
    -Protein Isolate
    -Protein Blend
    -Reds/Greens Powder
    -Night Time REM
    -PreWorkout

    I started this yesterday, today being a rest day so heres the stats from the session
    3x Ring of Fire 20lbs, 20lbs, 20lbs
    3x10 Back Ext BW 10x, 10x, 10x
    5x5 Front Squat 135lbs 5x, 185lbs 5x, 225lbs 5x,5x,5x
    5x5 Leg Press 200lbs 5x, 300lbs 5x, 400lbs 5x,5x,5x
    5x5 Bench Press 100lbs 5x, 135lbs 5x, 155lbs 5x,5x,5x
    5x5 Pendley Row 100lbs 5x, 135lbs 5x, 155lbs 5x,5x,5x
    5x5 Deadlift 225lbs 5x, 275lbs 5x, 315lbs 5x,5x,5x
    5x5 Behind the Neck Press 65lbs 5x, 85lbs 5x, 100lbs 5x,5x,5x
    5x5 Barbell Curl 45lbs 5x, 65lbs 5x, 85lbs 5x,5x,5x
    5x5 Barbell Skulls 45lbs 5x, 65lbs 5x, 85lbs 5x,5x,5x
    5x20 Calve Press 100lbs 20x, 140lbs 20x,20x,20x,20x

    Overall i was pumped for this training session and it went awesome. Now the weight aint all the impressive, but like i said ive started from scratch really perfecting my form. Chest an Shoulders strength might be low due to shoulder problems but i will not let that hold me back. I think part of the problem with my little nagging injury's are due to focusing mainly on isolation without putting effort into doing what the body was meant to do which is work as a whole. Hope yall enjoy i know im excited for this.
    DONT WAIT FOR THE PERFECT MOMENT< TAKE THE MOMENT AN MAKE IT PERFECT!

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  2. #2
    Just joined M&S rblb07's Avatar
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    NOVEMBER 6th 2015 DAY 3 of 90

    3x10 Roll-outs 3x, 3x, 3x
    3x10 Good Mornings 100 10x, 10x, 10x
    5x5 Back Squat 135 5x, 185 5x, 275 5x, 5x, 5x
    5x5 Hack Squat 100 5x, 140 5x, 200 5x, 5x, 5x
    5x5 Incline Bench 75 5x, 115 5x, 155 5x, 5x, 5x
    5x5 Weighted Wide Pull-Ups BW 5x, 5x, 10 5x, 5x, 5x
    5x5 RDLs 150 5x, 210 5x, 300 5x, 5x, 5x
    5x5 1 Arm DB Press 25 5x, 40 5x, 50 5x, 5x, 5x
    5x5 DB Hammer Curl 20 5x, 30 5x, 40 5x, 5x, 5x
    5x5 Weighted Dips 25 5x, 35 5x, 50 5x, 5x, 5x
    5x10 Standing Calve 155 10x, 10x, 10x, 10x, 10x

    NOVEMBER 7th 2015 DAY 4 of 90

    Today is the rest day being Saturday an Sunday as well. I am definitely feeling it today, with only starting the program Wednesday looking forward to hitting the complete program 3x a week training next week. So far i love it! Although it is fairly new like any program you get excited to try it out.

    On basically every lift I'll be upping the lbs (5lbs for upper and 10lbs for most lower exercises) so its going to be interesting to see how my recovery abilities really are.

    1 major thing I have already noticed IS back soreness. Now soreness in my opinion doesn't really indicate exercising right or wrong, but anyways, my back is a body part that needs major growth. After 2 competitions I was told both times my back needs to improve so always struggling to bring that part up trying everything possible I've had little success. Now i cant say to much as I just started this program, but its very rare i get back soreness then this morning I wake up an every part from Erector Spinae to Traps is tender.... once I felt it i had a big smile on my face haha so somethings going right, and not to mention just 3 back exercises.

    Rest and Recovery the next 2 days weight still between 189-191lbs depending where were at Wednesday will adjust the diet some.


    and so everyone knows my PRs on lifts since I left that part out. These are within the last year of my Powerlifting Comps so there legit

    SQUAT- 425lbs

    BENCH- 315lbs

    DEADLIFT- 600lbs (Sumo)

    Also real quick I'm not focused on any certain number with weights so what happens happens. I've started from square one with all lifts plus switching from sumo to conventional pulls all i care about is growth.

    UNTIL NEXT TIME...........
    DONT WAIT FOR THE PERFECT MOMENT< TAKE THE MOMENT AN MAKE IT PERFECT!

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  3. #3
    Just joined M&S rblb07's Avatar
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    NOVEMBER 9th 2015 DAY 6 of 90

    3x Ring of Fire 15 10x, 10x, 10x
    3x10 Back Ext 10 10x, 10x, 10x
    5x5 Front Squat 115 5x, 165 5x, 235 5x, 5x, 5x
    5x5 Leg Press 210 5x, 310 5x, 410 5x, 5x, 5x
    5x5 Bench Press 85 5x, 115 5x, 165 5x, 5x, 5x
    5x5 Pendley Row 95 5x, 125 5x, 175 5x, 5x, 5x
    5x5 Deadlift 165 5x, 230 5x, 325 5x, 5x, 5x
    5x5 Behind the Neck Press 50 5x, 75 5x, 105 5x, 5x, 5x
    5x5 Barbell Curl 45 5x, 65 5x, 90 5x, 5x, 5x
    5x5 Barbell Skulls 45 5x, 65 5x, 90 5x, 5x, 5x
    5x20 Calve Press 200 20x, 19x, 16x, 15x, 18x

    NOVEMBER 10th 2015

    Scheduled off day. So far loving the program, all lifts increased from 5lbs to 10lbs. Still nothing to get excited about I've worked with these weights plenty of times just now really working on form and control.

    Tomorrow we will see where the weight is hanging out check over everything then possibly increase calories oh boy don't that sound awesome! Already hanging around 189-191lbs with 2 diet adjustments so far so i can see it happening. I have a goal of reaching the 5000kcal point BUT only if weight gain is going in our favor.

    Until next time...........
    Last edited by rblb07; 11-10-2015 at 03:27 PM.
    DONT WAIT FOR THE PERFECT MOMENT< TAKE THE MOMENT AN MAKE IT PERFECT!

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  4. #4
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    Default

    Looks like an awesome workout! Can't go wrong following the old time legends! Keep it up bro!

  5. #5
    Just joined M&S rblb07's Avatar
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    AND heres the 2 days of rest.. well last day of rest

    DAY 8 of 90 NOVEMBER 11th 2015
    3x10 Roll-outs 10x, 10x, 10x
    3x10 Back Extension 10 10x, 10x, 10x
    5x5 Back Squat 145 5x, 200 5x, 285 5x, 5x, 5x
    5x5 Hack Squat 110 5x, 160 5x, 220 5x, 5x, 5x
    5x5 Incline Bench 95 5x, 155 5x, 170 5x, 5x, 5x
    5x5 Weighted Wide Pull-Ups BW 5x, 5x, 20 5x, 4x, 4x
    5x5 RDLs 225 5x, 275 5x, 305 5x, 5x, 5x
    5x5 1 Arm DB Press 30 5x, 40 5x, 50 5x, 5x, 5x
    5x5 DB Hammer Curl 25 5x, 30 5x, 50 5x, 5x, 5x
    5x5 Weighted Dips 40 5x, 5x, 50 5x, 5x, 5x
    5x10 Standing Calve 185 10x, 10x, 10x, 10x, 10x

    DAY 10 of 90 NOVEMBER 13th 2015

    3x Ring of Fire 20 10x, 10x, 10x
    3x10 Back Ext 20 10x, 10x, 10x
    5x5 Front Squat 120 5x, 170 5x, 245 5x, 5x, 5x
    5x5 Leg Press 215 5x, 315 5x, 420 5x, 5x, 5x
    5x5 Bench Press 90 5x, 135 5x, 170 5x, 5x, 5x
    5x5 Pendley Row 100 5x, 135 5x, 185 5x, 5x, 5x
    5x5 Deadlift 175 5x, 245 5x, 335 5x, 5x, 5x
    5x5 Behind the Neck Press 55 5x, 80 5x, 110 5x, 5x, 5x
    5x5 Barbell Curl 50 5x, 70 5x, 95 5x, 5x, 5x
    5x5 Barbell Skulls 50 5x, 70 5x, 95 5x, 5x, 5x
    5x20 Calve Press 200 20x, 18x, 15x, 14x, 19x

    DAY 12 of 90 November 15th 2015

    Today is sunday, with much needed rest! all day yesterday the previous training session on Friday really hit me. I was SOOO tired had to drink gallons and gallons of caffeine to function haha just kidding, but seriously with this type of program the rest and recovery is so important!! I used to be able to get away with 4-5 hours of sleep and honestly i liked it im a early raiser so even on my days off from training and work I would still wake up around 4am getting the 4-5 hours of rest an now thats not even a option. I wake up still around 4am then tell myself get your ass back in bed. Now with the goal of a minimum 7 hours a night i can tell a big difference, so rest up yall.

    Feelings so far- Strength is raising, but thats a given in my opinion. Can tell a difference in my squats FRONT/BACK the control is very nice hitting 250lbs on fronts and almost to 300lbs on back not far off from the goals i want to reach which is 315lbs front squat for sets of 5 reps then 405 for sets of 5 on back squats. OH YEAH by going back to basics i use no support gear what so ever, now this aint trying to be a bad ass or anything its just personal preference.

    Starting the 3rd week tomorrow super excited for it! I'm thinking real hard after 30 days of this maybe alternating this program to a upper/lower split. Still old school, but a little more advanced I'd think, weights go up rest periods go up longer I'm in the gym its not a bad thing, but i have a farm to run so have a time limit. until next time guys and gals.
    DONT WAIT FOR THE PERFECT MOMENT< TAKE THE MOMENT AN MAKE IT PERFECT!

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  6. #6
    Just joined M&S rblb07's Avatar
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    DAY 15 of 90 NOVEMBER 16th 2015

    3x10 Roll-outs BW 10x, 10x, 10x
    3x10 Back Ext 25 10x, 10x, 10x
    5x5 Back Squat 150 5x, 205 5x, 295 5x, 5x, 5x
    5x5 Hack Squat 120 5x, 170 5x, 230 5x, 5x, 5x
    5x5 Incline Bench 100 5x, 140 5x, 175 5x, 5x, 5x
    5x5 Weighted Wide Pull-Ups BW 5x, 5x, 20 5x, 5x, 5x
    5x5 RDLs 230 5x, 280 5x, 315 5x, 5x, 5x
    5x5 1 Arm DB Press 30 5x, 40 5x, 50 5x, 5x, 65 5x
    5x5 DB Hammer Curl 30 5x, 40 5x, 50 5x, 5x, 4x
    5x5 Weighted Dips 40 5x, 50 5x, 65 5x, 5x, 5x
    5x20 Standing Calve 190 10x, 10x, 10x, 10x, 10x

    DAY 16 of 90 NOVEMBER 17th 2015

    REST DAY. I think I'm falling in love with pull-ups haha. Not even 24 hrs yet and my back is so sore from yesterdays training. It just goes to show you STICK WITH THE BASICS. I've felt way more motivated during these weeks of full body training, like i said last time maybe will switch to a upper/lower split after 30 days or so just because the weights keep increasing, which is what we wont just the time it would take my wife would not allow that haha. Appetite has definitely increased kind of hungry a good bit of the day and im in a big surplus, BUT were sticking to the plan. One last thing I've noticed now, the day after a training session i am totally drained an exhausted then after following my nutrition plan plus taking about 45min to 1 hr nap after work had me ready to go the following days training session.

    Almost 30 days in not sure if I'm going to test my max being a 3RM or 1RM or maybe nothing at all if any one has a suggestion would be good to hear for yall.

    until next time.
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  7. #7
    Just joined M&S rblb07's Avatar
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    So I've totally messed up my days on this so I'm going to just post Wednesdays training session

    DAY 15 of 90 NOVEMBER 18th 2015 (Mess up BIG time)

    ROTATION (A)
    3x Ring of Fire 20 10x, 10x, 10x
    3x10 Back Ext 25 10x, 10x, 10x
    5x5 Front Squat 125 5x, 175 5x, 250 5x, 5x, 5x
    5x5 Leg Press 220 5x, 320 5x, 430 5x, 5x, 5x
    5x5 Bench Press 100 5x, 135 5x, 175 5x, 5x, 5x,
    5x5 Pendley Row 100 5x, 135 5x, 190 5x, 5x, 5x
    5x5 Deadlift 190 5x, 250 5x, 365 5x, 5x, 5x
    5x5 Behind the neck Press 60 5x, 85 5x, 115 5x, 5x, 5x
    5x5 Barbell Curl 65 5x, 85 5x, 100 5x, 5x, 5x
    5x5 Barbell Skulls 65 5x, 85 5x, 100 5x, 5x, 5x
    5x20 Calve Press 200 20x, 20x, 18x, 16x, 20x

    just a quick update will have a better one tomorrow which is another off day
    DONT WAIT FOR THE PERFECT MOMENT< TAKE THE MOMENT AN MAKE IT PERFECT!

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