Power-Building Log: 20 Lbs For 2012
Today's starting weight: 205 lbs (maybe around 12% bodyfat)
Height: 6'
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I messed up guys - after ordering 2 of Bill's courses, started the routines several times,
then dumped them to go after higher volume - I'm back at ground 0.
So here it is, my goal to gain 20 lbs of muscle this year using Bill's "R U Serious" routine, with
a few minor adjustments here and there.
Yesterday's Workout: Push
Dips (rest pause): 4 reps with 55 lbs hanging
Close-Grip Bench (on smith machine): 90 lbs on each site for 7 reps (looks like 225, but that smith bar is always super light) + 15 partials after that last rep (about an inch up and down).
Squat: 225lbs by 7 reps (with my long legs, these have always been lagging)
Standing Calve Raise: 12 reps each with a 10-second pause at the top.
- John
Will follow with interest mate-been where you are-started HIT a few times, always returning to higher volume. Eventually decided to give it a good go and made the journal, the idea being to "keep me on the straight and narrow", which has been great for motivation and seeing visually my results climb.
One piece of advice, if I may-I wouldn't put a number on your weight gain-this is a dangerous mindset where you equate weight gain with success. I have done this and then "suddenly" realised I was 40 lbs over weight-I basically overate and told myself it was muscle, and eventually it became obvious it wasn't!
I am now the same weight I was before I started training, 9 years ago, but my body looks completely different.
Eat a good amount of quality food, focus on getting your poundages up on some key lifts, and stick to the path :)
T800
Hi T - thanks for your input.
About setting my muscular weight goals, don't worry - it's not about the food for me.
I will be putting more energy into my mind and visualization of being 20 lbs of muscle
when I finally step on the scale, and with hopefully lower bodyfat.
Also, being naturally lean and also a Paleo guy - it's hard for me to get fat :)
- John
I'm glad the penny finally dropped johnxfactor. Bottom line...If you believe, you will achieve! 
All the best, I look forward to future updates.
I am now the same weight I was before I started training, 9 years ago, but my body looks completely different.
Eat a good amount of quality food, focus on getting your poundages up on some key lifts, and stick to the path :)
T800
-t800
Great advice T800! Sounds though, despite your ad hoc start, you finally got on the right path. More power to you.
Yesterday's Workout: Pull
- I'm just starting again building up with the heavy weights, so my strength is not
as it should be.
- I used straps on all 3 lifts. I may start adding some grip work (holds or farmer's walks)
at the end of my push pull days.
- Deadlifts, although fun, are always weird to me. I used a double overhand grip, but will
experiment with mixed-grip now and again (those also just feel unnatural).
The Workout:
Deadlifts: 315lbs - 5 reps
BB Rows: 155 lbs - 5 reps straight, then 5 singles with a 5 second pause (total of
10 reps.
Pull-downs: 8 reps - neutral grip - heavy weight - nice squeeze and slower negative.
- John
