Fitraver gains and goals 2017

[Fitraver]

Oh. My. God. This was the best buffalo chicken pizza I’ve ever had. I legit sat in my car in the parking lot and ate it cuz I was so hungry. Got 2/3 done. Will finish the rest when I get one. Dipping in ranch … heaven. Great cheat choice. I damn well better be like 208 tomorrow

 

[Fitraver]

I hit 208.2 this morning due to that cheat meal last!! Uncharted territory for me haha. Ever so close to that 210 Mark!!

Will be making my typical Sunday muffins here soon and then off to give blood. My 8 weeks is up and I can give again.

Training will be shoulders later and likely some more working from home . Next week is gunna suck at work.

 

[Bigmurph6]

I had the same thing but yours looks much better

 

[Fitraver]

Best buff chicken pizza I’ve had

 

[Fitraver]

Shoulder work with a side of abs is complete. Now to prep some rice and red potatoes.

12/3 - Shoulders/Abs (Bens Mass Gain Routine #2 - week #10)

Over and Back Barbell Shoulder Press: warmups: 45x10, 65x10, … working sets: 105x12, 105x11, 105x8x2 (going for 8-12) (Press up in front, then lower behind head and press up again … hats 1 rep*

Wide Grip Shoulder Press: 85x12x3 (hands all the way out wide, lower all the way to chest)

JM Swing DB Side Raises: warmup: 20x15x2 … working sets: 50x35x3 (used to pre-exhaust the delts) (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: 30x10x4

Incline Bench Hanging Rear Delt Swings: working sets: 35x60 (partial reps) drop 25x30 (partial reps) drop 15x10 (full reps and flex for 2 seconds at top)

Decline Crunches: bwx20-25x3

Leg Raises: bwx20x3 (straight legs)

Cable Side Crunches: 70x15x3.

 

[Fitraver]

Morning guys … 209.2 today, still trending up after that pizza. Can not believe I am close to saying I am 210. So crazy to think after being 150 a few weeks shy of a year and a half ago. Been quite the journey.

Gotta give a presentation today at work so will just be glad when today is over and I can get to my chest work at the gym. 17 days left on this blast, gotta make the most of it.

 

[Fitraver]

Chest day smashed.

12/4 - Chest (Bens Mass Gain Routine #2 - week #10)

DB Twist Press: 30x15, 40x15 … working sets: 75x10x4 (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: 200x10, 205x8, 210x6x2 (2-3 inches above chest and 3/4 way up not full lockout)

DB Flat Bench Press: 85x8, 85x7x3 (going for 6) (drop 40x8x4) (slow solid reps) (pause at bottom for 2 seconds then explode up)

Decline Hammer Press Machine: warmup: 70(each arm)x15 … working sets: 135x12x3

Peck Deck Flyes: 250x8x3.

 

[Fitraver]

Fuuuuuuuck I feel gross this morning lol. 209.6. Feel like a walking Michelin man lolol. I honestly cannot fathom what those guys feel like at 275+ or fuck even 250 for that matter. Does somebody put on your socks and shoes for you? I feel like I almost need someone to do that for me now

Anywayyyyy another crap day at work and then kegs. Come on Friday. 3 day weekend for me this week…

 

[Fitraver]

Switched up leg Press cu the dude was taking an eternity and did splits instead. Solid session.

12/5 -Legs/Calves (Bens Mass Gain Routine #2 - week #10)

6 minutes warm up on bike level 5

Lying Leg Curls: warmup sets: 80x20, 80x20 … working sets: 145x14 (going for 12) 150x12, 155x8x2 (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: 155x10x2 (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: 720x10, 765x10x2 (3 second negative then explode up on each rep, super deep and controlled reps) *did after hack this week and did split squat 60x8x3 *

1 min fascia stretch on each quad

Hack Squat: 405x10, 430x10x2 (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: 150x10x5.

 

[Fitraver]

Morning everyone. 209 today. Just waiting on that 210 mark lol. Ready for this work week to be over. Only 2 days left.

I’ll be getting in some hump day arm gains later…

 

[Fitraver]

Pump today was awesome. As good as I’ve had in awhile.

12/6 - Biceps/Triceps/Abs (Bens Mass Gain Routine #2 - week #10)

*rotate bi and tri exercises - 2-3 min rest between sets)

Cross Body Hammer Curls: warmups: 15x15, 25x15 … working sets: 40x10, 45x10x3 (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: 90x12x4 (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: 70x8x3 (3 second negative, keep perfect form)

Machine Dips: warmups: 110x15 … working sets: 190x12, 210x10, 230x8 (don’t fully lockout, keep constant tension, 3 second negative)

Seated EZ Bar Preacher Curls: 70x8-10x3 (squeeze hard at top, only come 90% down not fully extended)

Overhead Cable Extensions: 150x10x3 (lower weight behind head and pause at stretched position for a second)

High Cable Curls: 30x10x3 (focus on contracting where bicep is at shortest … with elbow elevated and almost behind head … slow reps under full control)

Single Arm Cable Extensions: 35x10x3

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).

 

[Fitraver]

209.2 and wahooo it’s my Friday. But still a very busy day to get through first. And sure I’ll still have to log on tomorrow but whatever at least I’ll be home.

Today is a full rest day. Officially 2 weeks left on my Blast but that’s okay cuz I am damn ready to cut lol

 

[Fitraver]

Morning guys! 209.6 today and I’m off work!! Woooooo. I’ll be playing some Mario Odyssey all day then back session later! Massage tomorrow! Yay weekend!!

 

[Fitraver]

Just finished up my back lift. Went really well, but I gotta give some props to this guy who was squatting. He was legit pausing at the bottom with his ass pretty much touching the floor and squatting 340. Now he was only doing 1 rep, but I can’t even get in that position with no weight without falling over. This shit was impressive. Also my knees hurt just watching lol.

12/9 - Back/Traps (Bens Mass Gain Routine #2 - week #11)

Focus on solid form with good stretch and contraction, 2-3 minute rest between working sets

Meadow Rows: warmups: 25x15, 25x15 … working sets: 80x10x4 (pull with elbow)

DB Single Arm Dead Stop Rows: working sets: 115x8x3 (let db rest in floor at bottom of each rep so you can’t use momentum on way up, have to start from dead stop)

fascia stretch for 1 minute each lat, twice

Lat Pulldowns: 150x10x4 (facing away back curled over machine leg pad- neutral grip)

Stretchers: 105x10x2 (slow reps full stretch)

Rack Pulls: 225x8x2, 315x5x2, 365x3x2

Barbell Shrugs: warmups: 135x25 (no pause) … working sets: 135x12x3 (3 second pause at top)

Seated Shrug Machine: 90(each arm)x10x3 (3 second pause at top)

 

[Fitraver]

Morning fellas.

209.6 again today and off to get a massage. I’m thinking I prolly need a cheat meal today after legs, don’t you guys agree? .

 

[Fitraver]

Leg day done. Now pizza and wings.

12/9 - Legs/Calves (Bens Mass Gain Routine #2 - week #11)

6 minutes warm up on bike

Seated Leg Curls: warmup sets: 70x20, 110x20 working sets: 215x10, 225x8, 235x6, 110X35 (drop weight to a little lighter than what was started with and do 35 reps, use partials if can’t get 35 full) (as many reps as I can with toes pointed then finish with them curled if needed)

Squat (normal): warmups: 135x10, 225x10 … worming sets: 335x10x3

Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up … working sets: 720x16x3 (weight should be one normally done for 12 reps, keep constant tension no locking out, really work lower half of movement and use hands to assist if needed)

1 min fascia stretch on each quad

Hack Squats (normal/high): warmups: 90x20 … working sets: 360x8x3 (pause at bottom of each rep for a second then explode up but not to full lockout then back down, keep constant TUT for all 8 reps)

DB Stiff Legged Deads: 60x12x3 (don’t come all the way up and bend knees slightly at bottom of rep, focus pushing hips back and keeping dbs up against you)

1 min fascia stretch on each quad, repeat twice

Seated Calf Raises: 115x12x5 (lower all the way down, explode up and old contraction for 3 seconds).

 

[Fitraver]

211 today. These pizza cheat meals are really doing it lol.

No big plans for today. Just hanging out getting my meals in (and yes if muffin morning lol) then hitting shoulders later.

 

[Fitraver]

Did a couple diff lifts for shoulders to start today cuz people were on my shit and I didn’t wanna wait lol.

12/10 - Shoulders/Abs (Bens Mass Gain Routine #2 - week #11)

Over and Back Barbell Shoulder Press: warmups: 45x10, 65x10, … working sets: 105x12, 105x11, 105x8x2 (going for 8-12) (Press up in front, then lower behind head and press up again … hats 1 rep did Hammer Press this week warmups: 45(each arm)x15, 60x15 … working sets: 95x10x4

Wide Grip Shoulder Press: 85x12x3 (hands all the way out wide, lower all the way to chest) *did standing dB Press this week warmups: 35x10 … working sets: 60x10x4 (slow full reps)

JM Swing DB Side Raises: warmup: 20x15x2 … working sets: 50x35x3 (used to pre-exhaust the delts) (drop 20x15x3 - every 5th Rep hold for pause at top)

Machine Side Raises: 90x12x3 (hold for 3 second pause at top)

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: 30x10x4

Prone Incline Bench Rear Delt Raises: working sets: 20x15, 25x12x2

Decline Crunches: bwx20-25x3

Leg Raises: bwx20x3 (straight legs)

Cable Side Crunches: 70x15x3.

 

[Fitraver]

Well friends. Idk how I’m even saying this but my weight today is 212.4. My body somehow went from being stalled to up 6lbs in a like 10 days. Clearly it decided to hold onto some water lol.

Crazy day at work ahead, running super late :/. Chest later!

 

[Fitraver]

Chest in the books.

12/11 - Chest (Bens Mass Gain Routine #2 - week #11)

DB Twist Press: 30x15, 40x15 … working sets: 75x10x4 (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: 200x10, 205x8, 210x6, 215x6 (2-3 inches above chest and 3/4 way up not full lockout)

DB Flat Bench Press: 90x7 (going for 6), 90x6x2 (drop 40x8x3) (slow solid reps) (pause at bottom for 2 seconds then explode up)

Decline Hammer Press Machine: warmup: 70(each arm)x15 … working sets: 135x10x3

Peck Deck Flyes: 250x8x3