Progress Update Mass Building Plan
Last week I was off and able to train four days, M–hamstring, quads & calves; T–chest & traps; Th–Back (ouch); S–shoulders. I learned that I need to gradually increase the weight and when I can achieve at least 10 to 12 reps, then increase the weight. Therefore, I didn’t break any new records, but I did 4 sets of 10 to 12 reps, depending on the exercise. I also started taking Creatine again last week and I have to increase my water intake b/c I had a couple of days that I felt blah after taking it, but as soon as I downed 20 oz. of water I felt okay.
Today I was able to use the Smith machine for squats and used 45lbs plates for the first time. This week I have to work a couple of days so I will do a three day routine focusing on legs, back & shoulders.
I’ve gained a half inch on my arms and my weight is 148 lbs.–9 lbs heavier than contest weight. I hope that at least 5 of those pounds is muscle. I took a couple photos last week to see if I can notice any physical changes and compared to my contest prep photos. My back is showing some improvement and my arms are slightly bigger, but my delts look about the same.
I decided to go to the Arnold Classics to see how the pros do it.
