Fygle's road to mass gain

[Boss Man]

We drive on the right side of the road, in both senses of the word

Just remember that you Americans drive on the same side of the road and use the same steering system as the French .

Don't have nightmares about that will you

[Bonnie]

Yeah we call that a " truckers tan ".

[Fygle]

Weights day:

Chinups: 9+7+6+5 (10kg backpack)
+Military press: 3x10 (41kg)

Squats: 10x3 (76kg)

Dips: 3x10 (31kg backpack)
+Bent row: 3x10 (53,5kg)

[Fygle]

Weights day:

Flat bench: 10x3 (69kg)

Single arm rows: 3x10 (33kg)

Deads: 3x10 (97kg)

Barbell curls: 3x10 (31kg)
+Quad curl: 3x10 (52,5kg)

Shrugs: 3x10 (50kg)
+ S.L calve raises on edge: 3x10 (15kg backpack)

[Fygle]

Cardio day:

12 min misc ab work > 10 min warmup > 20 min HIIT > 10 min SS.

[Fygle]

Weights day:

Pullups: 7+6+5 (10kg backpack) (stuck with these for a while, can't do wide grips either cause I'm using a pole attached in a doorway, limited width. Grrr.)
+Military press: 3x10 (41kg)

Front lunges single leg raise: 3x10 (35kg)

Dips: 3x10 (32kg backpack)
+Bent rows: 3x10 (54kg)

Quad curls: 3x10 (55kg)

[Bonnie]

Boss man fygle has asked how to improve his pull up count, since I am new at this the only thoughts I have is to make sure enough protein etc is ingested for proper repair of the muscles, adequate rest & a determined mindset.Though since there will be a ceiling effect eventually, what in your estimate would this ceiling weight would look like ?

[Boss Man]

I saw that on your journal just now and responded accordingly, vias vie modifications ot diet or training.

As for what his limit on pull-ups could be after they have increased, it will depend on things like potential power output, muscle size, fat levels, bone density, connective tissue tolerances, rate of Oxygen consumption.

More protein would promote Oxygen potential to the muscles and with ATP creation, by causing vasodilation of bloodvessels, via things like Arginine stimulating Nitric Oxide production.

Things that wouldn't be beneficial for this, would be something like Caffeine, a vasoconstrictor and also other things related to diet like Atheromas and Arterial Plaque, plus Calcification of Arteries, relating to excessive Calcium consumption, which would promote arterial stiffening, as that would also hinder bloodflow.

A more beneficial power to weight ratio would be useful too. More protein could facilitiate this as well, by promoting additional Creatine intake from Fish and certain meats, but also healthy Fats to try and reduce Subcutaneous Fats, to promote a more desirable power to weight ratio, because the individuals natural power reaserves, wouldn't need to be used to counteract as much negative fat weight, allowing for more favourable use of the persons power, by allowing more power to be used, past the point of negative mass counteraction

Example, a 180lb, 6ft person, is more likely to lift more, if he has 15% fat, (as an example figure), and someone else of the same height weighs 2-3 lbs more, simply due to added Fat.

Obviously if the person has more bf% and the same weight, then he definitely would lift less, as he'd have less muscle and thusly less power.

Also pull-ups technique may play a part. If the individual is using a narrow or wide grip, then use the alternate grip to see if that improves or lessens the pull-up potential.

[Fygle]

Thanks Bossman for your reply.

Weights day:

Pushups: 10x narrow > 10x mid > 10 wide (22kg backpack)
+Bent row: 3x10 (54kg)

Deads: 3x10 (97kg)

Barbell curls: 3x10 (32kg)
+Quad curl: 3x10 (55kg)

[Fygle]

Cardio day:

12 min misc ab work > 10 min warmup > 15 min HIIT > 10 min SS.

Today we had snow here, so I pulled out the old spinning bike.

[ironwill]

SNOW.........

Nice job on the mil. press...41kg. 3x10. Kickin my butt....

[Fygle]

Been stuck at 40 forever, finally moved up slightly! Still don't have more than 97kg, so higher deads will have to wait! Darn provider has promised soo many times now...they cost twice the amount any other place, so I'm waiting PATIENTLY.

[Fygle]

Weights day:

Chinups: 9+7+6+5 (10kg backpack)
+Military press: 3x10 (41kg)

Squats: 10x3 (77,5kg)

Dips: 3x10 (32kg backpack)
+Bent row: 3x10 (55kg)

Hamstring curl: 3x10 (37,5kg)
+Standing triceps extensions: 3x10 (31kg)

[Fygle]

Cardio day:

12 min misc ab work > 10 min warmup > 15 min HIIT > 10 min SS.

[Fygle]

Weights day:

Low on time today, had to cut short.

Flat bench: 10x3 (70kg)

Bent row reverse grip: 3x10 (54kg)

Deads: 3x10 (97kg)

Quad curl: 3x10 (57,5kg)