nwtrnr training for ultimate mass gain

[nwtrnr]

It's been a while since I posted a journal here but since there is a renewed interest in this site (thanks Tim) I am going to start posting my training journal here. For those that are not familiar with me I am 44 years old training approx 2.5 years seriously. I have gone from a skinny 170lbs at 5'11" to my current 202lbs my goal is to get to 250lbs in the off season and compete eventually as a super heavy in the next 5 years. I want to compete well into my 50's I think bodybuilding is one of the greatest age defying things you can do.
Yesterday I worked my back it was short work out gym closed early.


Dead lifts 3 sets of 10

2 45's x 10
3 45's X10
4 45's x 3 x 3

Drop set 3 45''s x10


Pull ups wide grip bodyweight x 25 x2

reverse grip pull downs on lat machine
150 x 3 x 10

Standing straight arm pull down alternating between reverse grips 150 x 10

repeated 3 times

[Michael]

What a great goal you have set for yourself.

Glad you back, keep posting and keep working, it will be great to watch you succeed.

[Tim Wescott]

NICE!!!!!!!!!!!!!!!! #arockon6ha#

[nwtrnr]

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211lbs 9% body fat
Here's my latest pic been working my shoulders quite a bit this year going to work my lower body more to catch up lol. I've took a short vacation back this week training hard.

Mon -Back

Dead lifted to my max 405 x 5

then did some drop sets 3 set of 10 with 315

body weight pull ups 3 sets of 15

Dickerson's combined with reverse grip pull downs on lat machine alternating sets 90lbs x 3
80lbs x3 these killed!


Seated rows (cable low row) 5 sets with 235 x 15

180 x 3 x15

165 x 3 x 15


Triceps v bar with 200lbs x 20
kick backs with 30lb dumbell

hanging raises 150
done in sets of 25 ouch! I'm going to get to 300 then, 600 want to get my abs chiseled for next year!