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tucsonzj 06-14-2013 05:53 PM

tucsonzj's workout thread
So figured I should start one of these up now that I'm finally back to working out on a regular basis.

I'm in the process now of gaining weight then will be cutting again. I'm tall and skinny so gaining weight is a pain for my particular body type and metabolism.

Currently studying for my CPT, then will be getting my Tactical training cert, performance enhancement specialist and USA weight lifting.

Stats as of 6/14

Height: 6'2"
Weight 164lbs
BF %: 8-9

Current workout is a 4 day split with 5th day being cardio and 2 days of rest.

Tuesday: Chest/Tri's & Core
  • Incline Press 4x12,10,8,6
  • Single Arm Bench Press (either machine or DB) 3x8
  • Chest Flys with 4 count at bottom 5x5
  • Random exercise currently Med ball "spider man" pushups or bosu ball pushups 3xfail
  • Skull Crushers 3x8-10
  • Close grip bench or triceps extension w/rope 3x10-12
  • triceps press down SS with palms down/palms up 3x10
  • Core circuit
Wednesday: Back/Bi's
  • Pull Ups warm up 4xfail w/grip rotation
  • deadlift 3x10,8,6 (depending on when my hand gets better)
  • t-bar row 3x8
  • low row 4x10
  • pull downs (rotate grips every few weeks) 3x10-12
  • reverse flys 5x12
  • ez-bar curl close grip 2x8
  • ez-bar curl wide grip 2x8
  • random bicep workout
Thursday: Legs & Core
  • front squat 3x10,8,6 (I do squats barefoot)
  • RDL's 3x8
  • single leg leg press 3x8 SS set to 1 or 2 sets of what's below
  • split squat or deep leg press (feet up high on the pad to isolate hams)
  • Prone Hamstring curls, single leg (standing is better but don't have that machine at this gym) 3x10
  • Heavy core work
Friday: Shoulders/makeup day
  • Shoulder Press 3x8
  • Side Lat Raise 3x10-12
  • Delt Raise 4x8-10
  • Shrugs 3x10
  • If I missed a day or felt like I didn't get a good workout I'll add it in depending on what it is
Saturday: Cardio & abs

I modified a different set of workouts to fit my needs and preferences. Bad knee, bad shoulder. When I have a gym that has olympic platforms, work-out changes quite a bit, sometimes I even drop to 3 days a week doing nothing but olympic lifts and supplemental stuff.

  • 2-3 eggs, 1/4 cup of carbs (oatmeal, whatever carbs are carbs as long as you stay healthy with it) and a piece of fruit(i'm awful with doing this one, I like to sleep and tends to make me be lazy and not get up in time to do this. So feel free to harp on me about it haha. Usually I just have a healthy cereal and fruit in the morning)
  • 3-4 Hours later: protein shake or bar
  • Lunch:Usually a sandwich (attempting to get close to several ounces of meat) and worth 1/2 cup of carbs
  • 3-4 Hours later: protein shake or bar
  • Dinner: 8-10 ounces of meat (chicken, steak, pork whatever I can find), 2 cups worth of carbs and veggies
  • Bedtime (30 minutes or so before): Protein shake (this is important for those of you trying to gain weight like me
    diet is the hardest thing IMO and it's where I slack the most. My discipline area. It's not that I eat bad, I just don't eat enough.

Water intake: I have a 24oz bottle that goes pretty much everywhere with me. I attempt to drink 2 before I hit the gym (more if I'm not going til later in the day) I'll drink at least 2 during my workout, then 2 or so more after I get home for the night. I aim for 6-8 a day to stay hydrated

Supplements: Ok i'm not the biggest fan of supplements but they do help and sometimes it's easier to get some carbs in that way then eating a meal or snack.
  • MusclePharm Combat Powder
  • MP Creatine
  • MP Assualt (pre-workout) or C4 Pre-workout (used only on days I feel really tired)
  • MP Ammino (does help with the soreness the next couple days, taken right after workout with my creatine)
    Yes I pretty much say in with Musclepharm, I don't work nor am sponsored by them (I wish!). But they make good products and put a lot of research and testing before they release their stuff. Plus it doesn't taste like a** which is nice.

Things I don't touch
  • coffee
  • energy drinks
  • fast food (I will have chipotle on occasion as it's not "terrible" if you pick and choose carefully)
  • Soda
  • Junk food (will cheat occasionally but try to avoid most of it, I allow 1 cheat twice a week, because I'm human and I like cookies :rofl:)

Today was a leg day, felt really good going into my workout and killed it (had an overnight shift Tuesday so it messed with my week).

tucsonzj 06-18-2013 12:36 PM

well had a good chest day yesterday, missed my bands so picked up one at work today to mix up the bench resistance. Wish I had a set of chains I could use haha. only got about 4 hours of sleep and was at work at 6am today, so we'll see how lifting goes today. Was planning on legs, but feel too crappy and rather have a "bad" workout day on back then on legs.

Only bad workout is the one that didn't happen.

Ok i barely believe this lol.

tucsonzj 06-22-2013 12:22 PM

overall was a good week of working out. Only cheated on my diet 1 time so that's good. Realized again that my right shoulder is still weaker then my left from my surgery. Add it to the list and start the model over again.

tucsonzj 06-26-2013 11:23 PM

So half way through the workout week...was pretty tired today so pre-worked out it. Threw a scoop of creatine in there the past 2 days. Really has increased my ability to push longer and harder (hehe) through the workout. Got through my chest work out, felt like I could do more before I burned out so I did.

Am up a couple lbs from about a month ago which is good. Strength has been going up quite a bit. This new phase of my workout program is working quite well.

Michaelgoesrawr 06-28-2013 09:08 AM

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I've never been one to believe in supplements. I played football in high school and there were a lot of guys who used them while I got the same gains by busting my ***(sort of) and eating like a pig(not very healthy either). But my girlfriend got some pre workout thing for kicks and giggles that I took yesterday and damn its nice. With it I went from an 45 min work out to an 1.5 hr and I was able to run a whole two miles(never been a fan of cardio). Stuff is crazy.

Are you trying to gain muscle mass? And how do you decide what to do? I know guys who seem to be always "gaining" or "cutting" and they always look the same. Haha.

tucsonzj 06-28-2013 09:24 AM

if they look the same, they're not doing it right haha. I'm not a huge supplement fan myself, but I do use them as they're helpful and do work. People just need to learn supplements aren't replacements, they're designed to "supplement" your diet and exercise. Not be a food replacement. I recently added a scoop of creatine to my prework (don't use it all the time must sometimes) and man it made a world of difference my how long and hard I was able to lift for.

I am currently in a gaining stage, will probably be for a few months. The whole idea behind cutting is to loose the extra bodyfat you gained while putting on mass and trim down, then you can repeat the stages again. But most people don't understand how or what to do for either stage and how the differ. For me, i'm studying for my cpt (certified personal trainer) and have always loved fitness. I much rather read a fitness study then the newspaper. So i've picked up a fair amount of knowledge so far. So much of my current lift plan is a mix of different workouts pieced together to fit my personal style and preferences.

For me, I'm a true hardgainer (high metabolism and genetics to be skinny) so for now, I rarely do cardio as it doesn't bring me as much benefit nor do I need it to help me "keep slim" while I'm trying to gain weight.

No matter what your goal is, there is tons of information on the interwebz. Which is honestly a problem. Half, if not more of it, is garbage and "broscience" that doesn't do anything. Seriously, I overhead 3 guys talking about a knot in one guys back and the other responded with "dude that's fine, it's just your muscles growing because you tore them when you lift." Which it is true, you tear muscles when you lift, healing is how they get bigger and that's normal, just that has nothing to do with knots and knots are actually muscle fibers growing random directions that hinder muscle growth and can cause muscular imbalances if not taken care of.

Michaelgoesrawr 06-28-2013 09:45 AM

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Hahaha! I'm not one of those "a knot is good" people. I didn't know they could cause a problem though.

I guess my problem is that I don't eat right. I lift like I'm gaining, which could totally be wrong, high weight and lower reps. But I always stay at the same weight. Lately I've been running more and doing a lot of high rep, lower weight work outs. I need to figure my crap out lol.

tucsonzj 06-28-2013 10:11 AM

diet is a huge portion of the equation. More then most people think. I have trouble staying on track too so don't feel bad lol. If you're trying to put on mass, reps between 6-11. 5 and below is power not mass. You might just need to switch up your workouts to remotivate yourself to push that extra little bit and then getting a set diet plan down is important. You might also have some muscular imbalances that need to be corrected before you can gain. Hard to tell, if you want pm me your email, I'll send you a couple workout/diet plans I pulled from to design this. It has 5 stages starting off with corrective/endurance, then shifts to the hypertrophy (mass gaining) stages.

Michaelgoesrawr 06-28-2013 11:25 AM

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Ah well there's my problem. I didn't realize anything under 5 is power. I thought 3-5 reps was mass and 6-15 was maintaining and anything over 15 was cutting. Thanks. I appreciate it. It's just my username on JF at

tucsonzj 07-06-2013 04:57 PM

ok so had my dads wedding this weekend yay for that. But screwed with my whole workout and my diet lol. So back to the gym and diet monday.

Black Hills TJ 07-08-2013 10:08 PM


Originally Posted by tucsonzj (Post 15647724)
ok so had my dads wedding this weekend yay for that. But screwed with my whole workout and my diet lol. So back to the gym and diet monday.

I feel like a break every now and then helps me reset. I get a little burned out sometimes...both on eating and working out.

Michaelgoesrawr 07-12-2013 11:02 PM

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I got your email. Thanks man!

tucsonzj 07-13-2013 09:52 AM

no problem man. If you decide to follow them let me know how your progress goes. I'm up a total of 5 lbs since I started it.

tucsonzj 07-16-2013 04:05 PM

Monday funday! oh wait it's tuesday. Either way, start of my workout week. Today was an interesting day, with all the travel I had about 6 days of no lifting so wanting to see how the gym played out. Overall felt pretty good, brief highlight as I changed my workout due to an added toy :)

Incline Bench 4x15,12,10,8. Added a stage 1 braided resistance band (will link if anyone is interested). Haven't used one in about a year, missed the little things, change the feel completely.
Bench press 5x5 with 5 second hold at bottom
DB flys on flat bench 3x8-10
Spider man med ball pushups
skull crushes SS w/close grip bench press 3x8 (8 skull crushers, 8 close grip bench)
then some tri isolation stuff.

I didn't feel particularly pumped and like I was going super hard (not mentally there) but seemed to be getting some really good weight up, surprised myself.

Michaelgoesrawr 07-16-2013 04:34 PM

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Bands and chains are nice. My gym doesn't have chains though and the bands are the single wimpy ones. Ha.

The time now is 06:05 PM.

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