Goose's Summer Log

[GooseHinson]

As you may have guessed from some of my previous posts, I'm trying to put on some size and gain a few pounds. Now that school and business are out of the way, I have all the time in the world again. I'm currently 6'2" ~185LBS and wouldlike to be in the ~210LBS range by the end of the summer at which point I'll cut.

Ideally I'll be hitting the gym 11/14 days and running 2 different workouts, although I might change it to three.

Today was my first serious day at the gym and I did a pretty serious shoulders/back/biceps/abs workout (I'll probably be pretty sore tomorrow, but fine by saturday).

Couple before pics taken today:









Today I did:

Deadlifts
10x225
10x225
8x225
8x225
My form is probably pretty bad, so I don't really want to try more weight then this until I feel it has improved.

Overhead military press
4x5x135

+ A few bent over rows @135 in between sets

Upright rows
4x10x70

(Ab break, some crunches until failure)

Shrugs
3x10x65DBs

Cable cross (I find this works my shoulders/biceps alot more then my chest, I must not be doing it right)

2x10x120lbs
2x5x120lbs

DB Curls

2x10x35lbs each arm
2x5x35lbs

Another Ab intermission (crunch machine, exercise ball sit-ups, leg raises)

Pullups/Dips to failure (not too many at this point)

Seated cable rows
3x10x120lbs



Today's diet:

-Wake up to a muscle milk+milk
-Breakfast: 3 eggs
-Pre workout shake
-Tons of water during workout
-Post workout shake
-Lunch: 2 Cheese/Broccoli stuffed chicken breasts
-Snack: Block of cheese+banana and peanut butter
-Dinner: 24oz Ribeye+large pile of mushrooms
-Pre-bed snack: Half a cold cut sandwich, another muscle milk+milk

Any tips or suggestions/encouragement are greatly appreciated and if anyone wants to join me using a similar plan, it would be great to compare results and motivate.

[jah7_fsu1]

If you have the time, consider splitting your workout into two seperate sessions and you'll see a lot of benefits. ESPECIALLY if you have proper pre and post-workout nutrition.

Any supplements your using? Creatine, prohormones, anything? Just curious.

[GooseHinson]

Just started with muscle milk 6 days ago, along with syntrax nectar for pre-workout. I'm currently also using the nectar for post-workout as I'm waiting on a shipment of After-Max from the US (contains creatine).

Do you mean splitting my workouts into 2 sessions in the same day or seperate days?

[jah7_fsu1]

Same day. If one can afford the time, this has a lot of benefits.

[GooseHinson]

Great, I'll start doing that every second workout or so, as I definately have the time. I'll see how much of a difference I feel and then maybe up it to every workout.

[1C5]

Good stuff, we will have to keep updated on each others lifts as I have pretty much identical goals. I am 6'2" also and about 192 lbs now.

What flavors of MM and Nectar did you get? How do you like them so far?

Make sure to take some dextrose or other carbs with the Nectar until your other stuff gets in.

How many calories/day are you shooting for?

[GooseHinson]

I got the Banana Nut Crunch (kinda chalky?) and the Choc Mint (much better!) of MM. I also have the strawberry banana on back order and I'll get the cookies and cream next order. I only have the lemonade nectar for now, looking to try apple next.

I guess I'm aiming for about 200g protein and 4000 cals a day.

[1C5]

apple is the best imo

4000 is a good number, thats mine too

[zer0]

the mint chocolate muscle milk is easily the best tasting.

good luck, looks like you know what you're doing. shoulders/back/biceps today, and you're averaging more than 5 days a week? what does your split look like?

[GooseHinson]

Should pretty much be a half/half between shoulders/back/biceps and chest/triceps/legs. Alternating every day. I might have to take it a bit slower at first due to soreness, but I've done 5 day/week workout schedules before without too much trouble.