Fitraver gains and goals 2017
- Thread starter Fitraver
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Another leg day in the books. Started to get that weird sciatica pain in my right hammy that I was having a few weeks ago. Hope that goes away soon.
11/7 - Legs (Quads)/Calves (Bens Mass Gain Routine #1 - week #6)
6 minutes warm up on bike level 5
Squat (normal): warmups: 135x15, 185x15, 225x15 … worming sets: 350x10, 360x8, 375x6, 375x6 (did drop set of 135x25 instead of rest pause because difficult lift to do this with no spot to help)
Hack Squat (normal/narrow): warmups: 90x15, 180x15, … working sets: 335x10, 360x8, 380x6, 380x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
Leg Press (low and narrow): warmups: 450x15, 540x15 … working sets: 855x10, 990x8, 1080x6, 1080x6 did John Meadow Leg Press this week (heels together/toes out): working sets: 630x15x4
DB Split Squats: working sets: 45(each arm)x10, 55x8, 65x6, 65x6
Leg Extensions: 150x20x2 (run rack on last set with drops to failure until no more weight, drop by 40 each time)
Standing Calf Raises: 195x10x4
Seated Calf Raises: 90x20x3 .
11/7 - Legs (Quads)/Calves (Bens Mass Gain Routine #1 - week #6)
6 minutes warm up on bike level 5
Squat (normal): warmups: 135x15, 185x15, 225x15 … worming sets: 350x10, 360x8, 375x6, 375x6 (did drop set of 135x25 instead of rest pause because difficult lift to do this with no spot to help)
Hack Squat (normal/narrow): warmups: 90x15, 180x15, … working sets: 335x10, 360x8, 380x6, 380x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
Leg Press (low and narrow): warmups: 450x15, 540x15 … working sets: 855x10, 990x8, 1080x6, 1080x6 did John Meadow Leg Press this week (heels together/toes out): working sets: 630x15x4
DB Split Squats: working sets: 45(each arm)x10, 55x8, 65x6, 65x6
Leg Extensions: 150x20x2 (run rack on last set with drops to failure until no more weight, drop by 40 each time)
Standing Calf Raises: 195x10x4
Seated Calf Raises: 90x20x3 .
Well I’m 204.4 today which is the heaviest I have ever been. I’m up 19.22 lbs so far (based off weekly averages) in 20 weeks since end of my last cut. About 11.5 more weeks to go until the next one. Man am I ready.
Arms after work today…
Edit: I just looked back at my weights and realized I lied. I was 204.8 at my heaviest before my cut, so I need to eclipse that to be the heaviest I’ve been haha. Sorry. Maybe tomorrow. Lol
Arms after work today…
Edit: I just looked back at my weights and realized I lied. I was 204.8 at my heaviest before my cut, so I need to eclipse that to be the heaviest I’ve been haha. Sorry. Maybe tomorrow. Lol
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Starting to feel that var pump now. Skipped abs tho cuz the sciatica pain still sucks. Wish I knew what randomly is causing that. Think it could have been a bad glute pin.
11/8 - Biceps/Triceps/Abs/Cardio (Bens Mass Gain Routine #1 - week #6)
supersetted bi/tri today
Barbell Curls: warmups: 40x15, 50x15, 60x15 … working sets: 90x10, 90x10 (going for 8 but no 95 so stuck with 90), 100x6, 100x6 (rest pause (5-10 deep breaths) at end for 3 more reps) (slow reps, control negative and squeeze at top for a pause) did drop set. Is week vs rest pause for 50x10
Ss’d
Close Grip Bench Press (overlapping grip): 95x15, 115x15, … working sets: 180x10, 190x8, 200x6, 200x6 (rest pause (5-10 deep breaths) at end for 3 more reps) (5 second negative all the way down, squeeze out)
Single Arm Spider Curls: 20x15 … working sets: 30x10, 35x8x3 (wouldn’t have been able to get 6 with 40s so stayed with 45s for as many as I could) (rest pause (5-10 deep breaths) (really squeeze at the top and hold it for a few seconds, control negative down)
Ss’d
Dip Machine: 110x15 … working sets: 230x10, 240x8, 255x6, 255x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
DB Curls: working sets: 30x15x3 (full solids reps, squeeze the piss outta contraction)
Ss’d
Tricep Pressdowns: working sets: 195x20x3 (heaviest it goes) (slow negative and squeeze fully out)
Single Arm High Cable Curls: 35x15x2
Ss’d
Single Arm Cable Kickbacks: 15x15x2
Mat Crunches: bwx25x3
Leg Raises: Bwx20x3
Side Crunches: bwx20x3
Uphill Walk: 25 minutes.
11/8 - Biceps/Triceps/Abs/Cardio (Bens Mass Gain Routine #1 - week #6)
supersetted bi/tri today
Barbell Curls: warmups: 40x15, 50x15, 60x15 … working sets: 90x10, 90x10 (going for 8 but no 95 so stuck with 90), 100x6, 100x6 (rest pause (5-10 deep breaths) at end for 3 more reps) (slow reps, control negative and squeeze at top for a pause) did drop set. Is week vs rest pause for 50x10
Ss’d
Close Grip Bench Press (overlapping grip): 95x15, 115x15, … working sets: 180x10, 190x8, 200x6, 200x6 (rest pause (5-10 deep breaths) at end for 3 more reps) (5 second negative all the way down, squeeze out)
Single Arm Spider Curls: 20x15 … working sets: 30x10, 35x8x3 (wouldn’t have been able to get 6 with 40s so stayed with 45s for as many as I could) (rest pause (5-10 deep breaths) (really squeeze at the top and hold it for a few seconds, control negative down)
Ss’d
Dip Machine: 110x15 … working sets: 230x10, 240x8, 255x6, 255x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
DB Curls: working sets: 30x15x3 (full solids reps, squeeze the piss outta contraction)
Ss’d
Tricep Pressdowns: working sets: 195x20x3 (heaviest it goes) (slow negative and squeeze fully out)
Single Arm High Cable Curls: 35x15x2
Ss’d
Single Arm Cable Kickbacks: 15x15x2
Mat Crunches: bwx25x3
Leg Raises: Bwx20x3
Side Crunches: bwx20x3
Uphill Walk: 25 minutes.
Npp landed and I should have it tomorrow.Had been 6 weeks on my previous routine so time to switch it tho. Moved around a few lifts and added a couple new. Lifts were strong but may whatever is causing this radiating pain down my hamstrings needs to go away. It effects me bad no matter what part I’m lifting 
11/10 - Back/Traps/Cardio (Bens Mass Gain Routine #2 - week #7)
Focus on solid form with good stretch and contraction, 2 minute rest between working sets
Seated Rows: warmups: 90x15, 135x15, 180x13 … working sets: 245x10, 260x8, 275x6, 275x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
Single Arm DB Rows: working sets: 110x10, 115x8, 120x6, 120x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
T Bar Rows: warmups: warmup: 90x15, 135x15, working sets: 205x10, 215x8, 225x6, 225x6
Wide Grip Pull-ups/Chin-ups: working sets: bwx10-15x4
Rack Pulls: 225x8x2, 315x5x2, 365x3x2
Barbell Shrugs: warmups: 135x25, 185x15 … working sets: 225x15x4
Seated Shrug Machine: 90(each arm)x15x4
Fasted Uphill Walk: 25 minutes
11/10 - Back/Traps/Cardio (Bens Mass Gain Routine #2 - week #7)
Focus on solid form with good stretch and contraction, 2 minute rest between working sets
Seated Rows: warmups: 90x15, 135x15, 180x13 … working sets: 245x10, 260x8, 275x6, 275x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
Single Arm DB Rows: working sets: 110x10, 115x8, 120x6, 120x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
T Bar Rows: warmups: warmup: 90x15, 135x15, working sets: 205x10, 215x8, 225x6, 225x6
Wide Grip Pull-ups/Chin-ups: working sets: bwx10-15x4
Rack Pulls: 225x8x2, 315x5x2, 365x3x2
Barbell Shrugs: warmups: 135x25, 185x15 … working sets: 225x15x4
Seated Shrug Machine: 90(each arm)x15x4
Fasted Uphill Walk: 25 minutes
Leg day done. Added some new lifts to the ham day. Now time for a cheat meal. Some buffalo chicken pizza from Pizza Hut!
11/11 - Legs (Hams)/Calves/Cardio (Bens Mass Gain Routine #2 - week #7)
Lying Leg Curls: warmup sets: 80x15, 110x15 working sets: 185x10, 190x8, 195x6, 195x6 (drop set 95x12 on last set) (as many reps as I can with toes pointed then finish with them curled)
Hack Squats (normal/high): warmups: 90x15, 180x15, … working sets: 335x10, 360x8, 380x6, 380x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
Reverse Hack Squats (normal): warmups: 180x15 … working sets: 270x15x2 (coulda done more), 360x10x2 (coulda done more)
Standing Leg Curls: warmups: working sets: 80x15 (going for 10), 100x8, 110x6, 110x6
Cable Pull Throughs: 82.5x15x3 (cage rack)
Seated Calf Raises: 90x20x4 (lower all the way down, explode up and old contraction for 3 seconds)
Smith Machine Calf Raises: 155x25x4 (lower all the way down, explode up and old contraction for 3 seconds)
Fasted Uphill Walk: 25 minutes did 40 min hiking this week
11/11 - Legs (Hams)/Calves/Cardio (Bens Mass Gain Routine #2 - week #7)
Lying Leg Curls: warmup sets: 80x15, 110x15 working sets: 185x10, 190x8, 195x6, 195x6 (drop set 95x12 on last set) (as many reps as I can with toes pointed then finish with them curled)
Hack Squats (normal/high): warmups: 90x15, 180x15, … working sets: 335x10, 360x8, 380x6, 380x6 (rest pause (5-10 deep breaths) at end for 3 more reps)
Reverse Hack Squats (normal): warmups: 180x15 … working sets: 270x15x2 (coulda done more), 360x10x2 (coulda done more)
Standing Leg Curls: warmups: working sets: 80x15 (going for 10), 100x8, 110x6, 110x6
Cable Pull Throughs: 82.5x15x3 (cage rack)
Seated Calf Raises: 90x20x4 (lower all the way down, explode up and old contraction for 3 seconds)
Smith Machine Calf Raises: 155x25x4 (lower all the way down, explode up and old contraction for 3 seconds)
Fasted Uphill Walk: 25 minutes did 40 min hiking this week
203.4 today. Muffins his morning then shoulders later. I think my e2 is still high so bumped up my adex a little more. Want that under control as this npp starts to build up because I don’t want prolactin issues. Probably will pulls bloods later next week on just the e2.
Happy Sunday people…
Happy Sunday people…
Stole some stuff from John Meadows for my new Shoulder routine and holy balls. My shoulders are FRIED! Gunna feel this tomorrow.
11/12 - Shoulders/Forearms/Abs/Cardio (Bens Mass Gain Routine #2 - week #7)
Over and Back Barbell Shoulder Press: warmups: 45x10, 65x10, … working sets: 105x9, 105x8x3 (going for 8-12)
Wide Grip Shoulder Press: 65x12x3
JM Swing DB Side Raises: warmup: 20x15x2 … working sets: 50x35x3 (drop 20x15x3 - every 5th Rep hold for pause at top)
Machine Side Raises: 40x35x3
6 Way DB Raises: working sets: 10x10x3 (seated lateral raise, and during the contracted portion, swing your arms around straight out in front of you. You then raise them straight up over your head before you reverse your actions. Bring your arms back down in front of you, swing around to the side, then lower back to starting position)
Bent Over Cable Rear Delt Flyes: 10x35x4
Incline Bench Hanging Rear Delt Swings: working sets: 35x60 (partial reps) drop 25x30 (partial reps) drop 15. x10 (full reps and flex for 2 seconds at top)
Barbell Wrist Curls: 20x10x2
Barbell Reverse Wrist Curls: 10x10x2
Decline Crunches: bwx30x3
Leg Raises: bwx20x3 (straight legs)
Cable Side Crunches: 70x15x3
Fasted Uphill Walk: 25 minutes
11/12 - Shoulders/Forearms/Abs/Cardio (Bens Mass Gain Routine #2 - week #7)
Over and Back Barbell Shoulder Press: warmups: 45x10, 65x10, … working sets: 105x9, 105x8x3 (going for 8-12)
Wide Grip Shoulder Press: 65x12x3
JM Swing DB Side Raises: warmup: 20x15x2 … working sets: 50x35x3 (drop 20x15x3 - every 5th Rep hold for pause at top)
Machine Side Raises: 40x35x3
6 Way DB Raises: working sets: 10x10x3 (seated lateral raise, and during the contracted portion, swing your arms around straight out in front of you. You then raise them straight up over your head before you reverse your actions. Bring your arms back down in front of you, swing around to the side, then lower back to starting position)
Bent Over Cable Rear Delt Flyes: 10x35x4
Incline Bench Hanging Rear Delt Swings: working sets: 35x60 (partial reps) drop 25x30 (partial reps) drop 15. x10 (full reps and flex for 2 seconds at top)
Barbell Wrist Curls: 20x10x2
Barbell Reverse Wrist Curls: 10x10x2
Decline Crunches: bwx30x3
Leg Raises: bwx20x3 (straight legs)
Cable Side Crunches: 70x15x3
Fasted Uphill Walk: 25 minutes
Morning guys!! I did it 205.4 today!! Man I am not gunna lie. Idk how I’m gunna make it to 215 lol. I am so ready to be done with bulking. I hate this look. Little under 6 weeks left then 5-6 weeks of cruising. Let’s see if I make it 
Off to work then chest later. Will be a new lift routine just haven’t made it yet.
Ready for this week to be over already. .
Off to work then chest later. Will be a new lift routine just haven’t made it yet.
Ready for this week to be over already. .
Well, I’m sold on John Meadows. My chest was on FIRE from the get go. Those twist presses light you up and love the variation on other lifts I don’t normally do. Chest is dunzo.
11/6 - Chest/Cardio (Bens Mass Gain Routine #2 - week #7)
DB Twist Press: 30x15, 40x15 … working sets: 60x10, 70x10x4 (slow solid reps, really focus on squeeze at the top) (full stretch at bottom, press up and twist pinkies in towards each other at top the top)
Incline Barbell Press: 95x15 … working sets: 195x10, 200x8, 205x6, 210x6 (2-3 inches above chest and 3/4 way up not full lockout)
Smith Decline Bench Press (wide grip): warmup: 135x40 … working sets: 185x25, 195x20, 210x12, 220x8 (drop 185x8, drop 135x8, widen grip same weight 135x8) (touch chest but only go 3/4 way up not full lockout)
DB Flat Bench Press: 75x6x4 (drop 35x8) (slow solid reps) (pause at bottom for 2 seconds then explode up)
Peck Deck Flyes: x25x3
Uphill Walk: 25 minutes
11/6 - Chest/Cardio (Bens Mass Gain Routine #2 - week #7)
DB Twist Press: 30x15, 40x15 … working sets: 60x10, 70x10x4 (slow solid reps, really focus on squeeze at the top) (full stretch at bottom, press up and twist pinkies in towards each other at top the top)
Incline Barbell Press: 95x15 … working sets: 195x10, 200x8, 205x6, 210x6 (2-3 inches above chest and 3/4 way up not full lockout)
Smith Decline Bench Press (wide grip): warmup: 135x40 … working sets: 185x25, 195x20, 210x12, 220x8 (drop 185x8, drop 135x8, widen grip same weight 135x8) (touch chest but only go 3/4 way up not full lockout)
DB Flat Bench Press: 75x6x4 (drop 35x8) (slow solid reps) (pause at bottom for 2 seconds then explode up)
Peck Deck Flyes: x25x3
Uphill Walk: 25 minutes
205.6 today!! Tossed in another .6cc into my right delt. If I’m doing npp and only small amounts like that am I okay just rotating shoulders eod or do I need to add another spot? Using my ass cheeks already and vg once. So could add other vg and have 3 spots for eod…
Quads and calves later today…
Quads and calves later today…
Tough ass leg day John Meadows style.
11/14 - Legs/Calves (Bens Mass Gain Routine #2 - week #7)
6 minutes warm up on bike level 5
Lying Leg Curls: warmup sets: 80x20, 80x20 … working sets: 140x15, 145x12, 155x8, 150x10 (drop 110x10, drop 70x10 add weight 85x25 partials at the bottom. Only coming up about 2-3 inches) (keep toes pointed on as many reps as you can before curling them up - much harder this way so less weight than before)
Barbell Stiff Legged Deads: warmup sets: 45x20, 45x20 … working sets: 115x10, 135x10(super slow, really flex glutes and hams on each rep)
Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up … working sets: 540x10, 630x10x2 3 second negative then explode up on each rep, super deep and controlled reps)
1 min fascia stretch on each quad
Hack Squat: 345x10x3 (On the third set, use the same weight, but go down all the way and pause, then drive the weight back up hard. Keep TUT and dont lockout do not lock out. Do the 10 reps, then cut the weight in half and do 15 more reps)
1 min fascia stretch on each quad, repeat twice
Standing Calf Raises: 150x10x4
Ss’d
Tibia Raises: bwx25x4.
11/14 - Legs/Calves (Bens Mass Gain Routine #2 - week #7)
6 minutes warm up on bike level 5
Lying Leg Curls: warmup sets: 80x20, 80x20 … working sets: 140x15, 145x12, 155x8, 150x10 (drop 110x10, drop 70x10 add weight 85x25 partials at the bottom. Only coming up about 2-3 inches) (keep toes pointed on as many reps as you can before curling them up - much harder this way so less weight than before)
Barbell Stiff Legged Deads: warmup sets: 45x20, 45x20 … working sets: 115x10, 135x10(super slow, really flex glutes and hams on each rep)
Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up … working sets: 540x10, 630x10x2 3 second negative then explode up on each rep, super deep and controlled reps)
1 min fascia stretch on each quad
Hack Squat: 345x10x3 (On the third set, use the same weight, but go down all the way and pause, then drive the weight back up hard. Keep TUT and dont lockout do not lock out. Do the 10 reps, then cut the weight in half and do 15 more reps)
1 min fascia stretch on each quad, repeat twice
Standing Calf Raises: 150x10x4
Ss’d
Tibia Raises: bwx25x4.
205.8 today and officially been 21 weeks since I ended my cut and on weekly average of my weights I am uk 21.37 lbs. So I have averaged right at a lb a week which was my goal to take it nice and slow. Hopefully under this fluff I have added some solid muscle.
Work then arms later! My legs are on fire from Monday.
Work then arms later! My legs are on fire from Monday.
Arm day pump done. Felt damn good. Now finishing cardio.
11/15 - Biceps/Triceps/Abs/Cardio (Bens Mass Gain Routine #2 - week #7)
*pair up bi/try lifts and rotate between back and forth each set - 30-45 second rest only)
Cross Body Hammer Curls: warmups: 15x10, 25x10 … working sets: 35x10, 40x10x2 (let weight come all the way down and really force contraction hard at top … hard grip on db throughout)
Rope Pressdowns: warmups: 40x15, 60x15 … working sets: x12x4 (attach two ropes to make it longer, walk back fro pulley a bit and pull backwards)(squeeze hard at bottom for a second, keep elbows tight to side for good stretch)
Barbell Curls: warmups: 40x10 … working sets: 60x8, 70x8x2 (3 second negative, keep perfect form)
Machine Dips: warmups: 110x15 … working sets: 180x12, 190x10, 200x8 (don’t fully lockout, keep constant tension, 3 second negative)
Seated EZ Bar Preacher Curls: 50x8, 60x9x2 (going for 8) (squeeze hard at top, only come 90% down not fully extended)
Incline SkullCrushers: 50x15x3 (lower weight behind head and pause at stretched position for a second)
Prone Incline Bench DB Concentration Curls: 17.5x8x3 (keep weights pressed together, 20-30 second stretches after each)
Cable Kickbacks: x8x3
Leg Raises: bwx15-20x3 (focus blowing all air out on crunch)
Decline Crunches: Bwx15-20x3 (focus blowing all air out on crunch)
Pulldown Crunches: bwx15-20x2 (hang from bar and vacuum really blow all air out and pull abs to paint)
Uphill Walk: 25 minutes.
11/15 - Biceps/Triceps/Abs/Cardio (Bens Mass Gain Routine #2 - week #7)
*pair up bi/try lifts and rotate between back and forth each set - 30-45 second rest only)
Cross Body Hammer Curls: warmups: 15x10, 25x10 … working sets: 35x10, 40x10x2 (let weight come all the way down and really force contraction hard at top … hard grip on db throughout)
Rope Pressdowns: warmups: 40x15, 60x15 … working sets: x12x4 (attach two ropes to make it longer, walk back fro pulley a bit and pull backwards)(squeeze hard at bottom for a second, keep elbows tight to side for good stretch)
Barbell Curls: warmups: 40x10 … working sets: 60x8, 70x8x2 (3 second negative, keep perfect form)
Machine Dips: warmups: 110x15 … working sets: 180x12, 190x10, 200x8 (don’t fully lockout, keep constant tension, 3 second negative)
Seated EZ Bar Preacher Curls: 50x8, 60x9x2 (going for 8) (squeeze hard at top, only come 90% down not fully extended)
Incline SkullCrushers: 50x15x3 (lower weight behind head and pause at stretched position for a second)
Prone Incline Bench DB Concentration Curls: 17.5x8x3 (keep weights pressed together, 20-30 second stretches after each)
Cable Kickbacks: x8x3
Leg Raises: bwx15-20x3 (focus blowing all air out on crunch)
Decline Crunches: Bwx15-20x3 (focus blowing all air out on crunch)
Pulldown Crunches: bwx15-20x2 (hang from bar and vacuum really blow all air out and pull abs to paint)
Uphill Walk: 25 minutes.
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