Madman's Quest for Mass - Page 3

**DJSTARER** · 12-13-2006, 02:32 AM

Quote:

Originally Posted by DJohnson

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.

BS. i'll see you in texas

**madman911** · 12-15-2006, 12:42 AM

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** · 12-15-2006, 12:53 AM

Delts/Traps/Abs

Rep tempo: 1/0/1
No rest between sets

Seated side lateral/dumbbell shoulder press superset: 15 x10/40 x10, 15 x10/40 x7
Reverse pec deck/wide-grip upright bb rows superset: 63.3 x10/65 x10, 63.3 x10/65 x10
Cable front raise dropset: 30 x10, 23.3 x10, 16.6 x8
Seated db shrug/cable upright row w/rope superset: 45 x10/100 x10, 45 x10/90 x8
Barbell shrug dropset: 135 x10, 115 x8
Lying straight leg raise/incline sit-ups superset: 2 x10
Twisting cable crunch dropset: 100 x8 (to both sides, alternating), 90 x8 (to both sides, alternating)

Good workout, not much more to say about it.

**madman911** · 12-17-2006, 02:53 AM

Legs

Rep tempo: 1/0/1
No rest between sets

Leg extension/dumbbell squat superset: 60 x10/55 x10, 60 x10/55 x10
Leg extension/leg press superset: 100 x10/220 x10, 100 x10/220 x10
Lunge dropset: 85 x10, 65 x10
Lying leg curl/hyperextension superset: 80 x10/BW+25 x10, 80 x8/BW x10
Single leg curl dropset: 33.3 x10, 30 x8

This hurt. My legs, particularly my glutes, are killing me today.

The numbers on my leg extensions go up from 60 to 100 because I used two different makes of machine and the resistance betwen the two of them is very different.

**madman911** · 12-17-2006, 02:59 AM

Calves

Calf press/standing raise (using squat machine) superset: 540 x10/360 x10, 610 x10, 410 x10
Sealted calf raise dropset: 115 x12, 90 x12, 45 x20

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

buffhunk29 · 12-17-2006, 04:30 AM

time to get huge madman!! have fun with it you deserve this after all your hard work!
everything looks good with what you are doing keep it up!

**madman911** · 12-18-2006, 04:14 PM

Thanks BH, I'm definitely growing like a weed at the moment. I'm going to post my workout later today, but I'll just say for now that I hit all the increases in weight that I set for myself and felt strong, like I could handle even more weight on most of the lifts. I decided to just be satisfied with hitting my new targets for now, and hold back a little. I'd rather see continual progress over the next few months than max out right away and risk an injury or a premature plateau. I'm up 10 lbs from my contest weight and still lean, about 10% (measure around 7%) right now. I am gaining weight faster than I had intended, but as long as I keep lean, I'll just keep eating as is... I figure my body is taking full advantage of the post-contest anabolism. On 12/11, I weighed in at 149.5 and on 12/15 I weighed in at 152.5... no change in bf, actually it went down from a measurement of 7.2 to 6.9%. The sleeves on the small-ass shirts I had to buy at the end of my contest prep are starting to ride up and I gained about 0.5" on the arms already. Waist is a lean 30". All is right with the world.

Oh yeah, and I've just been chosen as a tester for Bad Ass Mass, a new product from ALR Industries. I may even be chosen to test the complete EVOLUTION Stack (Bad Ass Mass + Jungle Warfare + Restore) *crosses fingers*. As a result, I'll have to put all of my logging energy into a new sponsored product testers log and this log will be put on hiatus.

**madman911** · 12-19-2006, 12:06 AM

Today I kicked off my second Power week. My goal entering this second Power week is to increase the weights I lifted during my first Power week by 5%. I am pleased to say that I hit my target weights on all lifts. The number in red indicates the increase in lbs.

Back/Biceps

Machine Deadlift: 290 x6, 310 x6, 325 x6 (+15)
Bent over bb row: 115 x6, 125 x6, 130 x6 (+5)
Weighted wide-grip pull-up: BW +15 x6, x5, x4 (+5 in plates, +8 BW gained)
Close-grip seated row: 130 x6, 140 x6, 150 x6 (+10)
BB curl: 65 x6, 68 x6, 70 x8 (+5, and added 3 reps)
EZ bar preacher: 60 x7, 73 x4 (+3)
Standing alt db hammer curls: 40 x5, 42 x4 (+2)

And I have been selected to test the ALRI EVOLUTION stack, Bad Ass Mass + Jungle Warfare + Restore. That log will be coming soon... woo hoo!!!

**madman911** · 12-20-2006, 02:15 AM

Chest/Triceps

Flat dumbbell bench: 60 x6, 65 x6, 68 x8 (+3, added 3 reps)
Incline barbbell bench: 125 x6, 135 x6, 140 x6 (+5)
Weighted dips: BW +15 x8, BW +20 x6 (+10)
Close-grip bench press: 135 x5, 140 x5, 140 x6 (+5, added one rep)
Skull crushers: 65 x6, 65 x7 no increase, used less weight, did more reps
Single arm overhead extension: 27.5 x6, 28.5 x8 (+1, added 2 reps)

Good workout, I felt A LOT stronger than I did my first chest/tri power week. In a couple of months I may almost be respectable.

**madman911** · 12-20-2006, 02:30 AM

Here's a quick little update pic... I've gained ten pounds, a half inch on the arms and I still have a little midsection definition left, not much but it's there.

**powerman2000** · 12-20-2006, 03:11 AM

That's still a lot of definition.

**romanaz** · 12-20-2006, 04:13 AM

little? jesus man thats a LOT

**madman911** · 12-20-2006, 08:07 PM

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

Yeah, I guess I still look pretty good... I could probably get away with eating an entire bag of Lindor Truffles, right? They're just sitting on my desk... I can't stop thinking about them.

**romanaz** · 12-20-2006, 08:13 PM

eat one

then try not to

**madman911** · 12-22-2006, 02:00 AM

Delts/Traps

Standing barbell military press: 95 x6, 100 x6, 105 x6 (+5)
Wide grip upright row: 75 x6, 85 x6, 90 x6 (+5)
Single-arm db side lateral: 22.5 x6, 25 x6, 25 x6
Barbell shrugs: 165 x6, 175 x6, 182 x6 (+7)
Close-grip upright row: 90 x6, 90 x6 (+5)

Having some pain in the tendons of my right forearm... not a real good feeling. Tomorrow is legs, so the upperbody will get some rest, the only thing that might aggravate the sore tendons are the SLDL I have planned. I'll be taking three days off from any upperbody work due to Christmas on Monday, so hopefully that extra day of rest will be enough to let the inflammation in those tendons subside. I'll probably mega-dose some cissus.

Weighed myself today and I am still 152.5... I didn't gain any weight since last Friday's weigh-in. I've been eating more carbs this week so I'm suprised my weight remained stable. Hmmm... no doubt I will gain weight with the holiday coming up, but I am adding another 200-300 cals of carbs to my nutrition plan, I need to GFH.

DJohnson · 12-22-2006, 02:06 AM

Quote:

Originally Posted by romanaz

eat one

then try not to

ROFL!

12-15-2006, 12:42 AM	#62
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	HIIT Cardio 12/13/2006 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.

12-15-2006, 12:53 AM	#63
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Week Three: Shock, Delts/Traps/Abs Delts/Traps/Abs Rep tempo: 1/0/1 No rest between sets Seated side lateral/dumbbell shoulder press superset: 15 x10/40 x10, 15 x10/40 x7 Reverse pec deck/wide-grip upright bb rows superset: 63.3 x10/65 x10, 63.3 x10/65 x10 Cable front raise dropset: 30 x10, 23.3 x10, 16.6 x8 Seated db shrug/cable upright row w/rope superset: 45 x10/100 x10, 45 x10/90 x8 Barbell shrug dropset: 135 x10, 115 x8 Lying straight leg raise/incline sit-ups superset: 2 x10 Twisting cable crunch dropset: 100 x8 (to both sides, alternating), 90 x8 (to both sides, alternating) Good workout, not much more to say about it. __________________ 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.

12-17-2006, 02:53 AM	#64
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Week Three: Shock, Legs 12/15/2006 Legs Rep tempo: 1/0/1 No rest between sets Leg extension/dumbbell squat superset: 60 x10/55 x10, 60 x10/55 x10 Leg extension/leg press superset: 100 x10/220 x10, 100 x10/220 x10 Lunge dropset: 85 x10, 65 x10 Lying leg curl/hyperextension superset: 80 x10/BW+25 x10, 80 x8/BW x10 Single leg curl dropset: 33.3 x10, 30 x8 This hurt. My legs, particularly my glutes, are killing me today. The numbers on my leg extensions go up from 60 to 100 because I used two different makes of machine and the resistance betwen the two of them is very different. __________________ 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.

12-17-2006, 02:59 AM	#65
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Week Three: Shock, Calves and HIIT Calves Calf press/standing raise (using squat machine) superset: 540 x10/360 x10, 610 x10, 410 x10 Sealted calf raise dropset: 115 x12, 90 x12, 45 x20 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.

12-17-2006, 04:30 AM	#66
buffhunk29 Pro Stature Join Date: Jun 2006 Location: pa Posts: 114 Recipes: 0 Rep Power: 7	time to get huge madman!! have fun with it you deserve this after all your hard work! everything looks good with what you are doing keep it up! __________________ H-BOMB GETS DROPED ON THE SPRING 2007 CONTEST SEASON! YOU HAVE BEEN WARNED

12-18-2006, 04:14 PM	#67
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Thanks BH, I'm definitely growing like a weed at the moment. I'm going to post my workout later today, but I'll just say for now that I hit all the increases in weight that I set for myself and felt strong, like I could handle even more weight on most of the lifts. I decided to just be satisfied with hitting my new targets for now, and hold back a little. I'd rather see continual progress over the next few months than max out right away and risk an injury or a premature plateau. I'm up 10 lbs from my contest weight and still lean, about 10% (measure around 7%) right now. I am gaining weight faster than I had intended, but as long as I keep lean, I'll just keep eating as is... I figure my body is taking full advantage of the post-contest anabolism. On 12/11, I weighed in at 149.5 and on 12/15 I weighed in at 152.5... no change in bf, actually it went down from a measurement of 7.2 to 6.9%. The sleeves on the small-ass shirts I had to buy at the end of my contest prep are starting to ride up and I gained about 0.5" on the arms already. Waist is a lean 30". All is right with the world. Oh yeah, and I've just been chosen as a tester for Bad Ass Mass, a new product from ALR Industries. I may even be chosen to test the complete EVOLUTION Stack (Bad Ass Mass + Jungle Warfare + Restore) crosses fingers. As a result, I'll have to put all of my logging energy into a new sponsored product testers log and this log will be put on hiatus. __________________ 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.

12-19-2006, 12:06 AM	#68
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Week Four: Power, Back/Biceps Today I kicked off my second Power week. My goal entering this second Power week is to increase the weights I lifted during my first Power week by 5%. I am pleased to say that I hit my target weights on all lifts. The number in red indicates the increase in lbs. Back/Biceps Machine Deadlift: 290 x6, 310 x6, 325 x6 (+15) Bent over bb row: 115 x6, 125 x6, 130 x6 (+5) Weighted wide-grip pull-up: BW +15 x6, x5, x4 (+5 in plates, +8 BW gained) Close-grip seated row: 130 x6, 140 x6, 150 x6 (+10) BB curl: 65 x6, 68 x6, 70 x8 (+5, and added 3 reps) EZ bar preacher: 60 x7, 73 x4 (+3) Standing alt db hammer curls: 40 x5, 42 x4 (+2) And I have been selected to test the ALRI EVOLUTION stack, Bad Ass Mass + Jungle Warfare + Restore. That log will be coming soon... woo hoo!!! __________________ 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.

12-20-2006, 02:15 AM	#69
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Week Four: Power, Chest/Tris Chest/Triceps Flat dumbbell bench: 60 x6, 65 x6, 68 x8 (+3, added 3 reps) Incline barbbell bench: 125 x6, 135 x6, 140 x6 (+5) Weighted dips: BW +15 x8, BW +20 x6 (+10) Close-grip bench press: 135 x5, 140 x5, 140 x6 (+5, added one rep) Skull crushers: 65 x6, 65 x7 no increase, used less weight, did more reps Single arm overhead extension: 27.5 x6, 28.5 x8 (+1, added 2 reps) Good workout, I felt A LOT stronger than I did my first chest/tri power week. In a couple of months I may almost be respectable. __________________ 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.

12-20-2006, 03:11 AM	#71
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	That's still a lot of definition. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

12-20-2006, 08:07 PM	#73
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Week Four: HIIT Cardio 12/20/2006 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 Yeah, I guess I still look pretty good... I could probably get away with eating an entire bag of Lindor Truffles, right? They're just sitting on my desk... I can't stop thinking about them. __________________ 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.

12-22-2006, 02:00 AM	#75
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Week Four: Power, Delts/Traps Delts/Traps Standing barbell military press: 95 x6, 100 x6, 105 x6 (+5) Wide grip upright row: 75 x6, 85 x6, 90 x6 (+5) Single-arm db side lateral: 22.5 x6, 25 x6, 25 x6 Barbell shrugs: 165 x6, 175 x6, 182 x6 (+7) Close-grip upright row: 90 x6, 90 x6 (+5) Having some pain in the tendons of my right forearm... not a real good feeling. Tomorrow is legs, so the upperbody will get some rest, the only thing that might aggravate the sore tendons are the SLDL I have planned. I'll be taking three days off from any upperbody work due to Christmas on Monday, so hopefully that extra day of rest will be enough to let the inflammation in those tendons subside. I'll probably mega-dose some cissus. Weighed myself today and I am still 152.5... I didn't gain any weight since last Friday's weigh-in. I've been eating more carbs this week so I'm suprised my weight remained stable. Hmmm... no doubt I will gain weight with the holiday coming up, but I am adding another 200-300 cals of carbs to my nutrition plan, I need to GFH. __________________ 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.