TT Eric LBM gain log 2014-15

Hello guys, I decided to start a new thread since the other one was about leaning and this one is about (lean) gaining!

It has been 1.5 months since I've finished dieting and already only ~6 months away from my next cutting diet.

I am now at 175.4lbs so 1.2lbs more then the previous week.

I still missing some muscle volume but getting back at it.

Like I said in previous threads I started back training in 2011 after a 20 year break with the goal to go back competing in a natural tested competition, master category, regional level. I have no freak genetic, far away from that, but I am a hard worker, disciplined and passionate. In 2011 I figured I would train for 5 years and see where it would lead me, ie if I could put on enough muscle mass to compete. My initial hopes were to get back where I was in 1990 and even add some more.

Here was my stats in 1990 (cold) at near 5'10'':

Arms : 16.75''
Legs : 27.5''
Calves : ~18''

Like I said I never been a huge bodybuilder, but I was barely training the legs cause they would grow way too fast compared to my arms, peoples thought I was a cyclist.

Now when I got back in 2011, I did not wrote down my measurement, probably because they were to small for me to write.

But in 2012 at near 5'9'' (yes I lost near 1'' due to 5 compressed disks) I was at (cold):

Arms : 15.25''
Legs : 23.0''
Calves : 16.25''

In 2013:

Arms : 16.0''
Legs : 25.5''
Calves : 16.5''

In 2014:

Arms : 16.25''
Legs : 26.0''
Calves : 17.0''

Right after the diet I was:

Arms : 14.75''
Legs : 23.0''
Calves : 16-16.25''

I know you guys said it's normal, but I have never been so small after a diet.

Now 6 weeks after the diet I am at:

Arms : 15.25''
Legs : 23.5''
Calves : 16.5''

Eric

http://i7.photobucket.com/albums/y27...psf4847ca3.jpg

http://i7.photobucket.com/albums/y27...ps60c4f7fa.jpg

http://i7.photobucket.com/albums/y27...psf5fffe9f.jpg

Eric

The training:


Monday
A1 Bench press 4x
A2 Neutral grip chins 4x
B1 Dips 4x
B2 Curl BB 4x

Wednesday
A1 Close grip bench press 4x
A2 Hammer curls 4x
B1 Triceps pushdowns 4x
B2 Scott curl (Machine) 4x

Thursday
Leg curl 5x
Front squats 6-8x
45 Hyper extensions 4x
Leg extension 3x

Friday
A1 Incline DB bench press 4x
A2 Rowing DBs 4x
B1 Lying BB extension 4x
B2 incline DB curls 4x

Sunday
Leg curl 5x
Front squats 6-8x
45 hyper extensions 4x
Leg extension 3x

I use Ted's technique: after warm-ups I do my 1st working sets with my heaviest lift for 5 or less reps (if I do 6 I raise the weight for the next time), then I remove 10% of the weight for the subsequent sets. I do this on everything excepts : calves, leg extension, hyper extension, abs work where I do higher rep range. Also for front squats, I do this but I put more efforts in my warms-ups sets then usual warm-ups set.

It seems to me that I respond well to less volume, higher intensity and more frequency. I do not do a lot of volume but I hit it really hard and I'm getting sore with that.

As you can see I do not do direct shoulder work, simply because it's too painful. I might try to incorporate some side raise and face pull after upper body work days, but not sure I will do them.

I have never really worked abs, the only time I really did was during my diets when competing, even then I often been told I had probably the best abs of all competitors. So, like Steve, I was a believer that other exercises like squats, rows, chins, etc... take care of the abs. But when I was dieting I found that my abs scuks a bit so I've decided to incorporate them this year: I plan to work out the abs and calves in the morning when possible along with some stretching, it will also make me do a 20 min walk. I aim to go at least 3-4x per week.

Eric

Strength stats:

Before the diet:

Bench press: 275lbs
Chins: me + 75lbs
Dips: me + 75lbs
Curls: 125lbs

Close-grip BP: 225-235lbs
Hammer curls: 60lbs
Lying BB extension: 120lbs

Incline Bench press DB : 120lbs
Rowing DBs : 150lbs

Leg curls: 185lbs
Leg extension 220lbs

I started doing front squats while doing the diet (replaced the leg press that was hurting my back too much), I was using up to 205lbs in the diet.

Currently using:

Bench press: 225lbs
Chins: me + 75lbs
Dips: me + 75lbs
Curls: 105lbs

Close-grip BP: 195lbs
Hammer curls: 50lbs
Lying BB extension: 100lbs

Incline Bench press DB : 100lbs
Rowing DBs : 120lbs

Leg curls: 160lbs
Front squats: 195lbs
Leg extension 205lbs

Eric

Hard to compare 1990 vs. 2011+ measurements. Was the 1990 at your heaviest? day of contest, cold, etc... Most people's measurments would vary quite a bit from on to off season so it would be good to keep as consistent as possible. In fact, measurements are only a small part of the equation... One might have arms 10 years ago that have the same diameter but look better now - even at similar bodyfat. This is more so the case for legs. At least as for myself personally since bodyfat has stored much different even in the last few years as I approach mid 30s. I think you should be able to get to your 1990 level of physique, if not better. You should have muscle maturity on your side - even after the long break in between.

Current diet:

Meal #1: 1.5cup of raw milk + berries + 1/2 avocado + 1 egg + whey + creatine

Meal #2: Red meat + vegetables, sometime 50g of carbs depending on how I feel and what I have to train.

Meal #3: pre-workout nutrition: ~ 40g of carbs +pro + beta alanine + citruline

Intra-workout: ~80g of carbs + pro

Post-workout : protein + some carbs +creatine

Meal #4/evening: 50-100g of carbs + meat + veg

Meal #5 before bed: 1.5cup of raw milk + whey + fibers or simply 3-4 eggs + whey + fibers.

ZMA

Also take some multivitamins + fish oil + 5000UI D3 + GDAs.

This is a completely different protocol. I always trained with no carbs Intra, rarely used some before, and waited a while before getting some to allow natural GH production, but I've been told the little GH was not worth it and I should have carbs to fuel the workouts, insulin + better workout = more muscle. It's logic, insulin is more anabolic then GH and insulin sensibility is high during the workout window.

As per advice of Steve, I'll stop force feeding. Previously I was eating by the schedule, hungry or not, sometime I was not hungry, sometime I was more hungry, but still I was aiming to eat always the same quantities.

Now I still have a schedule, but will eat more or less depending of the appetite. I've notice that some evenings I'm super hungry, other I am not, I will go eat accordingly.

Eric

Quote:

---

Originally Posted by steve_d

Hard to compare 1990 vs. 2011+ measurements. Was the 1990 at your heaviest? day of contest, cold, etc... Most people's measurments would vary quite a bit from on to off season so it would be good to keep as consistent as possible. In fact, measurements are only a small part of the equation... One might have arms 10 years ago that have the same diameter but look better now - even at similar bodyfat. This is more so the case for legs. At least as for myself personally since bodyfat has stored much different even in the last few years as I approach mid 30s. I think you should be able to get to your 1990 level of physique, if not better. You should have muscle maturity on your side - even after the long break in between.

---

Measurement are always cold, in the toughest condition, I do want to say I have 16'' of arms and measure 15'' if I have to prove it. On a side note: it take some balls to admit having 15'' arms lol. The 1990 measurements where at my peak off season, but back in that time, at 19 y/o I was lean year round, I had not much to loose to get super lean (the good years lol).

Legs were indeed much different, they were growing too fast + I was doing back squats and my vastus lateralis were a lot bigger, now it's like I have none and even though I train them year round (vs a few months per year) they do not grow fast.

Eric

Definitely in on this Eric! It seems you and I are both on mass phases and it will be cool to track you progress as well! When are you planning on competing? I am planning for 2016 to step out on stage! I'm sure the arms will improve with the extra calories... I know the feeling with the small arms, pretty sure I got 14"'s cold right now... not to proud to say but gotta keep looking up! Just wondering, have you ever tried dirty bulking anytime in your life?

-Primal

2016 was the goal, not sure if I will be 'ready'.

Never really did the dirty bulking, but in the 80s I was eating a lot to get big.

Eric

November update! I am now at 178.8lbs so a gain of 3.4lbs since the last months (~5 weeks ago).

Am I still 2lbs lighter then when I finished my diet in August, I have gain a little fat, I can tell by the mirror and because I have upped 1 notch on my belt.

I still do not understand how come I'm fatter but lighter then when I finished my diet.

Lost the measuring tape, so I have nothing to use for measuring.

I've had a lot of injuries during the last month, beside the otitis, fever, broken tooth and wrist pain, I've hurt my back twice and one of them was solid, basically the whole month I had restrictions and pain, managed to do most of the upper body work, but few legs workouts.

The lifts have raised a little

Before diet - October - November

Bench press: 275lbs - 225lbs -235lbs
Chins: me +75lbs - +75lbs - +85lbs
Dips: me +75lbs - +75lbs - +90lbs
Curls: 125lbs - 105lbs - 105lbs

Close-grip BP: 235lbs -195lbs - 215lbs
Hammer curls: 60lbs - 50lbs - 55lbs
Lying BB extension: 120lbs- 100lbs - 110lbs

Incline Bench press DB : 120lbs - 100lbs - 105lbs
Rowing DBs : 150lbs - 120lbs - 120lbs* <- could use more weight, but decided to stay there with slower reps and higher reps to save my back + this one hurt my left wrist, might have to stop doing it.

Leg curls: 185lbs - 160lbs - 165lbs
Front squats 205lbs - 195lbs - 195lbs <- will probably have to dial back and use this exercise as a pre-exhaust one for walking lunge.
Leg extension 220lbs - 195lbs could not really do it this month: pretty much every time I have hurt my back with front squats and could not do this one.

Bench is still lagging a lot, but I'm glad the chins and dips are higher then it was this summer, of course I'm lighter so it self-explain. Nevertheless I'm glad to chins and dips with ~half my weight hanging between my legs.

Eric