KrisKross35’s BodyBlog

I’ve always been told you can’t put on mass and stay really lean at the same time, and for the most part  I have found that to be true. In my quest to get back up around 205lbs I have been trying different workout combinations to see if I could find a way to make steady gains while maintaining low bf%, although Iam not packing on 5lbs a week, I seem to be making good progress. The following is an outline of my current program. I am open to any suggestions.

Day 1 (Chest) All lift days, 4 sets/heavy/6-8 reps
Bench press
rest
Incline Bench press
rest
Incline Dumbell press
rest
Flys
rest
dumbell press

Day 2 (Cardio circut) 1 hr non stop
Dimond push ups,reg. push ups,wide push ups
Step ups
incline twisting crunch
stiff leg dead lift into overhead press
underhand pull ups
side lat. raise
crunch,reverse crunch

Day 3 (bicep/tricep)
Super Sets Barbell curl/Scull crushers
rest
Super Sets Iso. dumbell curl/Supine grip scull crushers
rest
Super sets Under hand pull ups with isometric hold/ticep press

Day 3 (Cardio circut)
Same as above

Day 4 (shoulders)
seated barbell press
rest
bent over rows
rest
side lat. raises
rest
seated dumbell press
rest
(circut) Rest 2 min after circut/repeat 4 sets
front raise
reverse fly
overhead dumbell press
bent over rows

Day 5 (cardio circut)
Same as above

Day 6 (back)
Dumbell shrugs/reverse fly
rest
overhand pull ups,barbell shrugs,low rows(dumbell)
rest
lat pull downs, behind the back bar shrugs,bar low rows
rest
overhand pull ups

Day 7 (legs) Legs 6 sets 10-15 reps
Single leg press/calve raise
rest
single leg ext
rest
single leg ham curls
rest
calve raise
iner/outer thigh

I Take a day off to rest when I feel it is needed.

I started working out in 2000 to get more definition (135lbs). I was beginner and didn’t really know what I was doing. I did a lot of cardio and had a small weight bench in the garage. After 6 months I was a real lean 140 but I couldn’t manage to add any mass. I was advised by a personal trainer to cut out all cardio, take in a lot of calories, and lift heavy. I couldn’t bring myself to do that because I didn’t want to get "fat". A few more months passed and still hadn’t put on any weight so I decided to give what he suggested a try. I got a gym membership, started lifting heavy, and consuming a lot of calories (mostly from protein). Almost immediately I started making gains and my body fat only increased a percent or two. I reached 180lbs 7% body fat in about 2 months and it was beginning to be an obsession…I just wanted to put on as much mass as I could…finally reaching 220lbs in early 2002. I went to Cooper Institute and received certification as a Physical Fitness Specialist in order to better educate myself about fitness. I maintained this level of fitness until mid 2003. A bout of situational depression due to a number of personal circumstances caused me to lose motivation, stop working out completely, and my diet turned to crap. Within a year I had gone from 220lbs 6% body fat to 200lbs 26% body fat which added to my depression (a vicious cycle). This went on until mid 2005. Being a personal trainer I knew what I needed to do to get back into shape I just wasn’t motivated to do it. Finally I had enough of what I saw in the mirror and one morning went back to the gym and started out on the eliptical for about 20 minutes followed by a light workout 6 days a week. Seeing slight results after about 3 weeks was enough for me to kick it into high gear. I brought my cardio up to an hour a day (eliptical or running stairs/hills) followed by 45 minutes of lifting (light weight high reps). Within 6 months I was a lean 150lbs and it was time to start packing on the mass. I continued my cardio but dropped it down to 40 minutes and lifted heavy for 30-40 minutes focusing on one muscle group a day. I saw steady gains in lean mass every week. Although my workouts change frequently I still do cardio and lift heavy every day and it has brought me to where I am now - 180lbs appoximately 5% BF. My goal is 200-205lbs. The purpose of this story is to hopefully help someone who is trying to lose weight or put on mass. Whatever your fitness goals are you just have to do it and be dedicated. Anything is possible. I’ve been at each end of the spectrum so I speak from experience. If you want to lose weight, don’t put it off til tomorrow. If you want to pack on mass, don’t wait til next week. If you REALLY want it you gotta start today! Make it a habit. Make it one of your top priorities.

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