Training to gain weight so I can get ready for future show.

[musclemike]

Thanks for the support everyone, today I will post my chest routines.

 

[musclemike]

Here is an example of my chest routines including the weight and rep schemes as now:

Chest on Mondays:

Flat Barbell Bench Press:
4 sets in the following order
135 lbs. x 10 reps.
230 lbs. x 7 reps.
230 lbs. x 6 reps.
230 lbs. x 5 reps.
Decline flyes:
4 sets in the following order:
40 lb. dumbells x 8 reps.
50 lb. dumbells x 8 reps.
60 lb. dumbells x 7 reps.
70 lb. dumbells x 6 reps.
Dumbell Pullovers:
4 sets in the following order:
70 lb. dumbell x 8 reps.
70 lb. dumbell x 8 reps.
70 lb. dumbell x 8 reps.
70 lb. dumbell x 8 reps.

Chest on Thursdays:

Flat Bench Dumbell Press:
4 sets in the following order:
75 lb. dumbells x 8 reps.
85 lb. dumbells x 8 reps.
95 lb. dumbells x 7 reps.
105 lb. dumbells x 6 reps.
Incline Bench on Smith Machine:
(smith machine bar weighs only 20 lbs.)
4 sets in the following order:
110 lbs. (45 lb. plate on each side) x 8 reps.
200 lbs. (two 45 lb. plates on each side) x 6 reps.
180 lbs. (45 lb. plate + 35 lb. plate on each side) x 7 reps.
160 lbs. (45 lb. plate + 25 lb. plate on each side) x 7 reps.
Cable Crossovers:
4 sets in the following order:
50 lbs. on each side x 8 reps.
60 lbs. on each side x 7 reps.
70 lbs. on each side x 6 reps.
80 lbs. on each side x 6 reps.
110 lbs.(45lb. plate on each side)

 

[Rocky]

Looks pretty good. Nice weight too - especially on the DB press.

 

[musclemike]

Thanks man, hopefully I can get those weights even higher in the following months.

 

[musclemike]

In 2 days hopefully I will have my shoulders and calves routines up, thanks for the support guys.

 

[musclemike]

These are my shoulders and calves routines along with my weight and rep schemes:

Shoulders on Mondays and Thursdays:

Dumbell Shoulder Press:
4 sets in the following order:
40 lb. dumbells x 8 reps.
50 lb. dumbells x 8 reps.
60 lb. dumbells x 7 reps.
70 lb. dumbells x 6 reps.
One arm side laterals:
4 sets in the following order:
20 lb. dumbell x 8 reps each side.
20 lb. dumbell x 8 reps each side.
20 lb. dumbell x 8 reps each side.
20 lb. dumbell x 8 reps each side.
Denny Gable Half Raises:
4 sets in the following order:
40 lb. dumbells x 8 reps.
40 lb. dumbells x 8 reps.
35 lb. dumbells x 8 reps.
35 lb. dumbells x 8 reps.
Bent-over lateral raises:
4 sets in the following order:
20 lb. dumbells x 8 reps.
20 lb. dumbells x 8 reps.
20 lb. dumbells x 8 reps.
20 lb. dumbells x 8 reps.

Calves on Mondays:

Leg Press Calf Raises:
10 sets in the following order:
180 lbs. x 8 reps.
270 lbs. x 8 reps.
360 lbs. x 8 reps.
360 lbs. x 8 reps.
360 lbs. x 8 reps.
270 lbs. x 8 reps.
270 lbs. x 8 reps.
270 lbs. x 8 reps.
180 lbs. x 8 reps.
180 lbs. x 8 reps.

Calves on Thursdays:

Seated Calf Raises:
10 sets in the following order:
50 lbs. x 8 reps.
70 lbs. x 8 reps.
90 lbs. x 8 reps.
90 lbs. x 8 reps.
90 lbs. x 8 reps.
80 lbs. x 8 reps.
80 lbs. x 8 reps.
70 lbs. x 8 reps.
70 lbs. x 8 reps.
50 lbs. x 8 reps.

 

[musclemike]

The following are my thigh routines along with my weight and rep schemes as of now:

Thighs on Tuesdays:

Seated Leg Curl:
4 sets in the following order:
60 lbs. x 8 reps.
80 lbs. x 8 reps.
100 lbs. x 8 reps.
120 lbs. x 8 reps.
Stiff legged deadlift:
4 sets in the following order:
70 lbs. x 8 reps.
80 lbs. x 8 reps.
90 lbs. x 8 reps.
100 lbs. x 8 reps.
Leg Extension:
4 sets in the following order:
60 lbs. x 8 reps.
90 lbs. x 8 reps.
120 lbs. x 8 reps.
150 lbs. x 8 reps.
Leg Press:
5 sets in the following order:
360 lbs. x 8 reps.
450 lbs. x 8 reps.
540 lbs. x 8 reps.
720 lbs. x 8 reps.
810 lbs. x 8 reps.

Thighs on Fridays:

Seated Leg Curl:
4 sets in the following order:
60 lbs. x 8 reps.
80 lbs. x 8 reps.
100 lbs. x 8 reps.
120 lbs. x 8 reps.
Lying Leg Curl:
4 sets in the following order:
60 lbs. x 8 reps.
90 lbs. x 8 reps.
80 lbs. x 8 reps.
70 lbs. x 8 reps.
Leg Extension:
4 sets in the following order:
60 lbs. x 8 reps.
90 lbs. x 8 reps.
120 lbs. x 8 reps.
Barbell Squat:
5 sets in the following order:
135 lbs. x 10 reps.
225 lbs. x 8 reps.
315 lbs. x 5 reps.
275 lbs. x 8 reps.
225 lbs. x 8 reps.

 

[musclemike]

Stay in touch guys, I will have my arm routines up tomorrow.

 

[Rocky]

Damn there are a lot of sets there. Big weight on those leg presses for sure.

 

[musclemike]

The following are my arm routines including my weight and rep schemes as of now:

Arms on Tuesdays:

Biceps:
Barbell Curls(straight bar):
4 sets in the following order:
70 lbs. x 10 reps.
100 lbs. x 8 reps.
140 lbs. x 5 reps.
120 lbs. x 7 reps.
Barbell Preacher Curls(straight bar):
4 sets in the following order:
50 lbs. x 10 reps.
70 lbs. x 7 reps.
70 lbs. x 6 reps.
70 lbs. x 5 reps.
One arm cable curls:
4 sets in the following order:
30 lbs. x 8 reps.
40 lbs. x 8 reps.
50 lbs. x 8 reps.
50 lbs. x 7 reps.
Triceps:
Tricep Pressdown:
4 sets in the following order:
60 lbs. x 8 reps.
70 lbs. x 8 reps.
80 lbs. x 7 reps.
90 lbs. x 6 reps.
Weighted Parallel Bar Dips:
4 sets in the following order:
bodyweight only x 10 reps.
45 lb. plate + bodyweight x 8 reps.
two 45 lb. plate(total of 90 lbs.) + bodyweight x 6 reps.
45 lb. plate + bodyweight x 6 reps.
Overhead Tricep Rope Extensions:
4 sets in the following order:
50 lbs. x 8 reps.
60 lbs. x 8 reps.
60 lbs. x 8 reps.
50 lbs. x 8 reps.

Arms on Fridays:

Biceps:
Standing Alternating Dumbell Curls:
5 sets in the following order:
35 lb. dumbells x 8 reps.
45 lb. dumbells x 8 reps.
55 lb. dumbells x 7 reps.
50 lb. dumbells x 7 reps.
45 lb. dumbells x 8 reps.
Seated Incline Dumbell Curls:
4 sets in the following order:
35 lb. dumbells x 8 reps.
45 lb. dumbells x 7 reps.
45 lb. dumbells x 6 reps.
40 lb. dumbells x 7 reps.
Dumbell Concentration Curls:
35 lb. dumbell x 8 reps.
45 lb. dumbell x 6 reps.
45 lb. dumbell x 6 reps.
40 lb. dumbell x 8 reps.

Triceps:
Tricep Pressdown:
4 sets in the following order:
60 lbs. x 8 reps.
70 lbs. x 8 reps.
80 lbs. x 7 reps.
90 lbs. x 6 reps.
Dip Machine:
4 sets in the following order:
100 lbs. x 10 reps.
130 lbs. x 8 reps.
160 lbs. x 8 reps.
200 lbs. x 8 reps.
Overhead Tricep Rope Extensions:
4 sets in the following order:
50 lbs. x 8 reps.
60 lbs. x 8 reps.
60 lbs. x 8 reps.
50 lbs. x 8 reps.

 

[musclemike]

Alright guys there is my training log in full detail, keep posting comments I'm open for them. I'm going to move on to the nutrition forum where I will be posting a thread titled, "How to Eat for Mass: The Right Way(without the bodyfat)" in a few days. Thanks for everyone for all of the support see you all in the Nutrition and Video Forums.

 

[musclemike]

I finally gained 2 pounds of muscle guys and put 10 pounds on my bench, here are my stats as of now:
Weight: 208 lbs.
Height: 6'3"
Bodyfat: 14%
Age: 16
Bench: 300 lbs.
Arms: 17.125"

 

[Rocky]

Wow good going in short space of time!

 

[musclemike]

This is totally awesome guys, I gained another 2 lbs. of muscle and my bodyfat went down 2% also, her are my stats as of now:
Weight: 210 lbs.
Height: 6'3"
Bodyfat: 12%
Age: 16
Bench: 300 lbs.
Arms: 17.25"

 

[musclemike]

I gained another pound guys, it only took 5 weeks but here are my stats as of now:
Weight: 211 lbs.
Height: 6'3"
Bodyfat: 12%
Age: 16
Bench: 300 lbs.
Arms: 17.25"

 

[Rocky]

I wish I could put weight on like that.

 

[musclemike]

Don't say that you got a good quality physique, I'm proud of you.

 

[Rocky]

^Bless your heart! I think I love you.

 

[musclemike]

Hey guys I gained another pound and put 5 pounds on my bench, here are my stats as of now:
Weight: 212 lbs.
Height: 6'3"
Bodyfat: 12%
Age: 16
Bench: 305 lbs.
Arms: 17.25"

 

[Turkish1530]

steadily moving up musclemike that great work, u keep it moving