Madman's Quest for Mass - Page 2

**madman911** · 11-30-2006, 02:34 AM

Hey AYung, thanks for the reminder about the cheesecake recipe, I posted it in the 'recipes' section, here's the link:

http://www.ironmass.com/showthread.p...912#post189912

That cheesecake is good stuff bro, bulking gold!!!

**romanaz** · 11-30-2006, 03:21 AM

Quote:

Originally Posted by DJSTARER

2000 kcals is low... even for a cut.

Dustin is very lost

I'm cutting with 2100 a day...

**madman911** · 11-30-2006, 01:55 PM

Just to give you some concrete numbers to show why it is important to ease back into bulking cals, here's some stats for you:

On contest day I weighed in at 142-43 lbs

As of this Monday, I weighed 149.5 lbs and was bloated still from Thanksgiving but not as bad as I was, I'm sure I was over 150 on Friday and Saturday (I didn't feel like weighing myself).

Yesterday, I weighed 145.5

Today, I weighed 144.5

The drastic drop is mostly water weight. My definition has vastly improved; if I were to run a carb depletion and reload, I could be in decent contest shape again next week. I would have continued to hold onto that bloat if I kept up the high cals. I want to start my bulk off with a nice clean slate.

Quote:

Originally Posted by DJSTARER

i'm confused....

how are you going to bulk on this diet? especially if ur doing cardio. 2000 kcals is low... even for a cut. Maybe ur trying to introduce everything back in slowly?

Dustin is very lost

**madman911** · 11-30-2006, 05:43 PM

BB standing military press: 85 x6, 95 x6, 100 x5
Wide-grip upright row: 65 x6, 75 x6, 85 x6
Single arm dumbbell side lateral: 20 x6, 22.5 x6, 25 x6
BB shrugs: 155 x6, x6, 175 x6
Close-grip upright row: 85 x6, x6
Incline weighted sit-up (max incline): 35 x10, x10
Weighted straight leg raise: 10 x8, x10

Still testing the waters, not maxing out. Especially on the abs, I gotta add more resistance.

navarone · 11-30-2006, 06:36 PM

Nice log madman.. keep up the excellent work.. im very interested in the type of training u and dav are doing.. so this is excellent. Thanks

**madman911** · 12-01-2006, 11:15 PM

Same as 11/27/06, except for meal #3 I had 5 oz. of salmon instead of 5 oz. of ground turkey.

**madman911** · 12-01-2006, 11:29 PM

Well, this workout was a bit of a disappointment... I really lost a lot of strength in my legs. I knew I was losing some power during my cut, but I wasn't prepared... I threw 185 lbs on the bar thinking I'd use that for my first working set and go up from there... ha!!! I took the 185 off of the rack, dropped down and my core couldn't handle it... I managed to get the weight back up, barely. That shook my foundations, but I regrouped... I accepted that I am now officially a girly man and recognized that I should gain it all back fast. I've never had a real strong squat, but i was doing a 5x5 at 225 with no problem.... of course I weighed 190 or so lbs at the time.

So here are the pathetic numbers:

BB squat: 155 x6, x6, 165 x6
Leg press: 270 x6, 290 x6, 310 x6
Single leg extension: 33.3 x6, 36.6 x6, 40 x6, 43.3 x6 (should have gone a lot heavier)
Stiff legged dead lift: 155 x6, x6, 165 x6

I was going to do calves as well, but I ran out of time... I'll do them tomorrow along with HIIT cardio.

**romanaz** · 12-02-2006, 02:43 AM

Quote:

Originally Posted by madman911

I accepted that I am now officially a girly man

first step is admitting you have a problem! :-D gj i'm proud of you

**madman911** · 12-02-2006, 09:27 PM

D'oh, the date should read 12/02/06... damn month changes.

I could have used a lot more weight, I will next Power Week for sure. I'm still testing things out here.

Calves

Calve presses: 450 x6, x8, x10
Seated calve raise: 135 x6, x6, 160 x6

HIIT cardio

mode: Elliptical

2 minute warm-up
1 minute all out intensity at max resistance
3 minutes moderate intensity at mid-resistance
Repeat above 4 times
2 minute cool-down

**madman911** · 12-02-2006, 09:30 PM

Quote:

Originally Posted by romanaz

first step is admitting you have a problem! :-D gj i'm proud of you

Don't worry... I'll be a man again soon.

**romanaz** · 12-03-2006, 12:11 AM

haha :-D

**madman911** · 12-05-2006, 12:32 AM

Back/Biceps

Rep Tempo: 2/1/2/1
Two minutes rest between sets

Wide-grip weighted pull-up: BW +10 x6, x6
Wide-grip seated row: 120 x8, 110 x8
Db row: 45 x12, x12
Db pullover: 35 x12, 40 x12
Seated alternating db curl: 30 x6, x6
Cable curl: 80 x8, 83.3 x8
Conc. curl: 20 x12, x12

Feeling some DOMS in my lats already. My body isn't used to most of these lifts, as they weren't part of my contest prep training, and it feels good to do them again, especially the pull-ups...

**madman911** · 12-05-2006, 12:43 AM

Basically, much the same as my general meal plan for last week, calories increased by around 250 by adding another 1/2 cup of rice with my lunch and a scoop of whey in some Hood Calorie Countdown with my evening cheesecake.

Calories: approx. 2400/day
Macros: 42p/27c/31f

Next week cals go up to 2700 and hopefully I'll be making mass gains at that level.

**Succio** · 12-05-2006, 12:54 AM

madman IMO i think you should do powerlifting or some kinda strength training for a while.

DJohnson · 12-05-2006, 01:16 AM

Quote:

Originally Posted by Succio

madman IMO i think you should do powerlifting or some kinda strength training for a while.

I'm probably going to be doing this for myself in my bulk coming up here. I'll probably sign up for the UofA powerlifting team after xmas and we'll see where it goes from there.

Gonna stay lean no matter what though, even if it means I won't be competitive.

**madman911** · 12-05-2006, 02:08 AM

Quote:

Originally Posted by Succio

madman IMO i think you should do powerlifting or some kinda strength training for a while.

Nah, I had considered that for a while because I was concerned with loss of strength, but ultimately I decided against it.

I know I'm not very strong right now, but consider the following:

I am recovering from 8 months of cutting, where I lost 50 lbs of bodyweight. I only weight 145 lbs right now and am around 7% bf, so putting up 65 lb dbs for reps on bench isn't too shabby. In a couple of months, I'll be benching 85s like I was before, except I'll be putting them up weighing somewhere around 40 lbs lighter then I used to be.
My bodyfat level is quite low... low bodyfat means low test. It'll take a while for those levels to get back up there.
I used high-rep training for the final three months of contest prep. I did no strength training during this time.
I am not even back on surplus calories yet; I just started eating at maintenance this week.
I am a bodybuilder, I train for hypertrophy; strengt

11-30-2006, 02:34 AM	#31
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Hey AYung, thanks for the reminder about the cheesecake recipe, I posted it in the 'recipes' section, here's the link: http://www.ironmass.com/showthread.p...912#post189912 That cheesecake is good stuff bro, bulking gold!!! __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

11-30-2006, 05:43 PM	#34
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Power Week One: Delt/Traps/Abs BB standing military press: 85 x6, 95 x6, 100 x5 Wide-grip upright row: 65 x6, 75 x6, 85 x6 Single arm dumbbell side lateral: 20 x6, 22.5 x6, 25 x6 BB shrugs: 155 x6, x6, 175 x6 Close-grip upright row: 85 x6, x6 Incline weighted sit-up (max incline): 35 x10, x10 Weighted straight leg raise: 10 x8, x10 Still testing the waters, not maxing out. Especially on the abs, I gotta add more resistance. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

11-30-2006, 06:36 PM	#35
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 930 Recipes: 0 Rep Power: 50	Nice log madman.. keep up the excellent work.. im very interested in the type of training u and dav are doing.. so this is excellent. Thanks __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

12-01-2006, 11:15 PM	#36
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Nutrition 11/29/06 Same as 11/27/06, except for meal #3 I had 5 oz. of salmon instead of 5 oz. of ground turkey. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

12-01-2006, 11:29 PM	#37
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Power Week One: Legs Well, this workout was a bit of a disappointment... I really lost a lot of strength in my legs. I knew I was losing some power during my cut, but I wasn't prepared... I threw 185 lbs on the bar thinking I'd use that for my first working set and go up from there... ha!!! I took the 185 off of the rack, dropped down and my core couldn't handle it... I managed to get the weight back up, barely. That shook my foundations, but I regrouped... I accepted that I am now officially a girly man and recognized that I should gain it all back fast. I've never had a real strong squat, but i was doing a 5x5 at 225 with no problem.... of course I weighed 190 or so lbs at the time. So here are the pathetic numbers: BB squat: 155 x6, x6, 165 x6 Leg press: 270 x6, 290 x6, 310 x6 Single leg extension: 33.3 x6, 36.6 x6, 40 x6, 43.3 x6 (should have gone a lot heavier) Stiff legged dead lift: 155 x6, x6, 165 x6 I was going to do calves as well, but I ran out of time... I'll do them tomorrow along with HIIT cardio. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

12-02-2006, 09:27 PM	#39
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	11/02/2006 HIIT and Calves D'oh, the date should read 12/02/06... damn month changes. I could have used a lot more weight, I will next Power Week for sure. I'm still testing things out here. Calves Calve presses: 450 x6, x8, x10 Seated calve raise: 135 x6, x6, 160 x6 HIIT cardio mode: Elliptical 2 minute warm-up 1 minute all out intensity at max resistance 3 minutes moderate intensity at mid-resistance Repeat above 4 times 2 minute cool-down __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

12-05-2006, 12:32 AM	#42
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Rep Range Week One: Back/Biceps Back/Biceps Rep Tempo: 2/1/2/1 Two minutes rest between sets Wide-grip weighted pull-up: BW +10 x6, x6 Wide-grip seated row: 120 x8, 110 x8 Db row: 45 x12, x12 Db pullover: 35 x12, 40 x12 Seated alternating db curl: 30 x6, x6 Cable curl: 80 x8, 83.3 x8 Conc. curl: 20 x12, x12 Feeling some DOMS in my lats already. My body isn't used to most of these lifts, as they weren't part of my contest prep training, and it feels good to do them again, especially the pull-ups... __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

12-05-2006, 12:43 AM	#43
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Nutrition for this week Basically, much the same as my general meal plan for last week, calories increased by around 250 by adding another 1/2 cup of rice with my lunch and a scoop of whey in some Hood Calorie Countdown with my evening cheesecake. Calories: approx. 2400/day Macros: 42p/27c/31f Next week cals go up to 2700 and hopefully I'll be making mass gains at that level. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

12-05-2006, 12:54 AM	#44
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	madman IMO i think you should do powerlifting or some kinda strength training for a while. __________________ SUPPLEMENTS.NET REP