Mission: bulk up to 260 lbs

[xlionhearted82x]

Wow new forum layout :highfive: But hey where's my old post gone?! :dont-know:

OK after all it was time for a new training log anyway.

Last weekend I watched a rugby game beween Cardiff & Leicester. It was a really awesome game and then I got totally astonished when props came in action. Wow man, what a beast they are :sinister:

That was the time my mind got going again and told myself I want to be that big and strong as they are. So after the game ended I get myself and figured out a routine that would bulk me up like that (at least I hope) :thinking:

My current stats will be updated later, only thing I know cause I measured this morning is my weight that is 230 lbs.

Yesterday I did this routine which planned to be 2 times a week for the first two or three weeks than switch to 3 times per week sessions.

All exercises done at pretty high tension for 8-10 rep and mostly 3 sets. Crunches done for 20-30 reps.

DVR incline press w/ a warm up set of swoboda floor press
DVR split squat
DVR clean from the knee level
DVR upright row
DVR lat pull down
DVR bent-over row
DSR lateral
DVR leg curl
DSR curl and rev. curl
DSR press down and extension
Crunches

Take care,
Gery

[Germanowl]

Hey Gery,
Great to see you back, I look forward to reading of your training!!!

Rgds,
Mark

[xlionhearted82x]

Thanks Mark,

Your current routine is looking impressive! You're really pushing some numbers there ;)

Gery

[Germanowl]

Gery,
the rugby lads are mean aren´t they. Have you ever played rugby – you seem to be the right shape and size too. I used to play at school and also shortly afterwards but unfortunately I didn´t have the time for team sports. As so often happens, working shifts got the better of me and I only had time for weight training/bodybuilding.
Nowadays though I still enjoy watching rugby on TV. I´m a little too old to think much about playing again.
Mark

[xlionhearted82x]

Mark,

When I've been to Scotland tried it and really enjoyed, although it wasn't a real game we were just fouling around with the guys. I also like football (american) but there is something in rugby that makes it some how closer to me, it is more European. Don't get me wrong I love both sport.

Unfortunately I'm not capable to play sports like these though, not becasue of my age but my hip problem. Otherwise I'd be on the Hungarian rugby team for sure ;)

Gery

[xlionhearted82x]

Hey guys,

Last time I pushed so hard that today I had to cut down lower body work a bit. So here it goes today's routine.

Swoboda floor press 1 x 15

Superset 1:
DVR close grip incline press 3 x 8
DVR lat pull down 3 x 8

DVR clean from kne level 3 x 8
DVR shrugs 3 x 10
DVR bent-over rows 3 x 8
DSR laterals 3 x 10
Wall squat till failure (did not timed hold)

Superset 2:
DVR bicep curls 2 x 10
DVR tricep ext. 2 x 10

Superset 3:
DVR reverse bicep curls 2 x 10
DVR tricep ext. 2 x 10

Crunches 1 x 20, 1 x 15

[bennyb]

I was like that too peacekeeper I was well over 250 pounds when I was around 19-20 years old and lifting heavy weights. After my accident and started reseaching health I found it wasn't healthy being that weight and also being under 6' tall. I'm now under 225 and even at this weight i'm much stronger and much more limber then being 25 pounds or more before. I think its great if sonmeone wants to bulk up and can with bodyweight exercises (look at Gama) but I'd tell the guy to be careful about what you eat, a great exercise program is good but what he eats to gain weight is critical so it doesn't come out as fat then muscle.

[Viking Dan]

Ditto. Being a lean 260 without drugs or downright amazing genetics is almost impossible.

[xlionhearted82x]

Thank you guys for your inputs.

Myself was also thinking about this lately. As a conclusion I just want to gain some weight (muscle mass) in my upper body, especially back and shoulders.

As to my hip problem, there is a ligament that had stretched during a heavy weight squat back in my lifting days. Sometimes it got inflamated due to hard work taxing it. Thus I go to pool every week 2 times to rehab and at the same time strengthen surrounding muscles.

As you look at my current routine is focuses more on upper body than lower body.

Talking about diet, I never really cared about it, although was carfull what I take in. And yes I know I could never be at 260 with under 10% BF without drugs. But that's not my goal at all. Hopefully I can gain some muscle mass through this routine and will see if that I'm gonna be 260 or 240.

Take care guys,
Gery

[xlionhearted82x]

Neck

Backward flex 1 x 15, 1 x 12
Forward flex 1x 15, 1 x 12
Side to side flex 1 x 15, 1 x 12

Chest

DT 3 angle press 3 x 12
Eagle flex 1 x 15
Bear flex 1 x 8
DT pullovers 1 x 15

Triceps

Arnold press 1 x 12
DVR kick backs 1 x 10
DT extensions in front 1 x 10
DT pres downs 1 x 10

Abs

Crunch 1 x 25
Vacuums 1 x 5

Side note: I burnt the hell out of my triceps :sinister:

[xlionhearted82x]

Neck

Side to side flex 1 x 15

Shoulders

All IPF for shoulders and traps
DT shoulder press 1 x 12, 1 x 10, 1 x 8, 1 x 7
DT laterals 3 x 12
DT rear delt rows 2 x 10
DVR shrugs 2 x 10
DT delt pull 1 x 10

Thighs, calves

All IPF for both body part
Wall squat for 90 sec

Abs

Crunches 1 x 25, 1 x 15
Vacuums 1 x 5

[xlionhearted82x]

Superset 1: CAT - Shoulder roll 1 x 10

Superset 2: DVR incline fly's - DVR one arm chin 1 x 10

Superset 3: McSweeney pec contraction - DVR bent-over row 1 x 10

DSR neck work 1 x 15

Ab contractions 1 x 10

[xlionhearted82x]

Yesterday I went to the pool and wow man that was some nice works on my lower back and my legs.

I did dolphins strokes all the way. I'm thinking of strapping my legs together with some rubber band or something so I can use same effort on both legs during a stroke.

That was fun anyway.

Gery

[xlionhearted82x]

Hey guys,

For shoulders I did some tri-sets yesterday.

Shoulder roll
High reach
DVR laterals

Did this for 3 rounds and for 10 repetition each.

Wall squat till failure
Thigh IPF
Calf IPF

Abdominal contraction 1 x 10

Neck DVR side flex 1 x 15

Take care,
Gery

[xlionhearted82x]

Hey guys,

This morning I did a quick routine for my arms.

Triset fro triceps:
Arnold press
DT extensions
DVR kick back

1 x 10 each

Triset fro biceps:
DVR curls
DT curls
DT rev curls

1 x 10 each

Foream IPF

Neck work

Vacuums

Take care,
Gery

[xlionhearted82x]

Superset 1: CAT - DVR one arm chins 1 x 10

Superset 2: DSR incline press - DSR one arm rows 1 x 10

Superset 3: Liedermann press - DVR hang cleans 1 x 10

DSR neck work 1 x 15

Ab contractions 1 x 10