Thread: -AC-'s 2010 all out massmania

Hi everyone, my name is Adam Campbell. I currently work for Monster supplements. I thought it would be a good idea to create a thread where i can discuss my training, diet and any supplements i am using. i will review supplements in detail and update regularly with any training progression. Hopefully it will help people who may not have tried a supplement and would like it reviewing. It will also help me keep track of my progress and hopefully learn new info along the way. so here is a bit about me and my current training etc:

STATS as of 03/02/10:
AGE: 21
HEIGHT: 6'4
WEIGHT: 95KG
BODYFAT: 17% (ROUGHLY)

MEASUREMENTS:
ARMS: 16.5
CHEST: 45
QUAD: 25

LIFTS:
BENCH: 130KG
DEADLIFT: 220KG
SQUAT: 150KG

BACKGROUND:
I started training When i was 14. i weighed an extremely pathetic 7.5 stone. i have always been fascinated by training and loved worlds strongest man since i was very young. unfortunately i knew from very early on that i didnt have the genetics to be that big or strong but was determined to be the best i could be. i still remember the first time i went to the gym, struggling to bench the olympic bar. slowly i progressed and became more and more addicted. i didnt have a set goal (bodybuilding, powerlifting etc) i just knew i was progressing in size and strength, and that feeling was amazing. Over the following years i learnt a lot about diet, training and supplements. i have tried as many different training plans as i can to try and find what works best for me. i have also tried countless supplements. This trial and error approach has had its ups and downs but i feel i have found what best combinations of diet and trianing work for me individually. Through doing this i have doubled my bodyweight from starting to my current weight of 15 stone. I have remained natural throughout my training thus far and havent planned to take anything in the future. This is for personal reasons but i am not agains anyone taking prohormones or steroids in any way and am very pro-"do whatever makes you happy". I will be posting on this thread my current trianing plans, reviews of all supplements i try and progress reports. so here goes:

Current Diet (including supplements):

8:00AM – MEGA SHAKE
10:00AM – 1.5 scoops myofusion, 1 scoop waxy vol, 2 bananas
11:30AM – 250g rice, steamed veg and a chicken breast
1:00PM – 1.5 scoops myofusion, 1 scoop waxy vol, 2 bananas
3:00PM – 150g pasta, 1 tin tuna
5:00PM – peak body pro 50, 200g seeded wholemeal bread.
6:15PM - 2 scoops myofusion, 1 banana
6:30PM – train
7:30PM – PhD recovery 2:1
8:30PM – fish, jacket potato, steamed veg
10:00PM – PhD pharma blend

TOTAL CALORIES: roughly 6050
TOTAL PROTEIN: roughly 365g
TOTAL CARBS: roughly 970g

For snacks i eat too many protein bars really. I like the CNP proflapjacks and Probake cookies are very nice. At the moment my diet is not particularly clean as i simply want to add weight. i add olive oil to most of my shakes to add calories. I have a very fast metabolsim and struggle to put weight on so fat is never an issue (i have clear abs all year round). i will have take-aways on a weekend, and if i am still hungry during the day i will eat whatever is available in between this meal structure. i never miss a meal and am very strict to follow this outline of diet. I will be staying on this diet for another 12 weeks roughly before i start a diet for summer (going on holiday). My goal for this diet is to hopefully get up to 100kg in 12 weeks. this will be very hard as i struggle to put fat on so most of that will have to be lean :S

Current training:

over the years i have done mostly single body part splits (ie monday - chest, tuesday - back, thursday - shoulders etc) however at the moment i am doing an upper/lower split variation. i have been doing this routine for 4 weeks and have put on 2kgs of bodyweight. my squat has gone up 20kg (hadnt done it for a while before) to a new personal best, and my bench and deadlift have improved dramatically as well. it is something different to what i have always done so i am enjoying it massively. it is as follows:

Monday and Thursday:
Standing Barbell push press
Weighted chins
Incline Bench press
Deadlift
Bench press
Shrugs
Lateral raises supersetted with flyes

Tuesday and Friday:
Squat
Barbell curl
Leg press
Tricep dips
Leg extensions
Dumbell curls
Calf raises
Tricep pushdowns

I do a heavy day consisting of 3 sets of 5 reps and a light day consisting of 3 sets of 12-15 reps for each. monday heavy, tuesday light, thursday light, friday heavy. At first recovery was an issue but after the second week it was not a problem. DOMS just seemed to get less severe as though i was forcing my body to recover quicker. I feared it may be overtraining but making sure i never went to failure on the light day and just concentrate on style and making sure i keep rest periods short meant that i was not overloading the CNS. The benefit of this is also that my CV has improved massively. i box on a wednesday and saturday and have noticed great increases in my fitness. The heavy days have helped my strength tremendously as well. i have never been particualrly strong on the big 3 (due to my height lol) but with this routine i have finally broken through the 500kg barrier. my squat has improved 20kg!! most of all this routine is fun. i have been bored with the usual split and this is keeping the gym entertaining which i feel is always extremely important.

Current supplements:

Gaspari myofusion - this protein in my opinion is the best tasting protein on the market. i am officially addicted. i use it way more than i should so the tubs never last very long. there are only 63 ervings per tub so there are better value options out there but i happily pay for this supplement every time. it is a slightly blended protein containing egg protein as well as the wheys and it is slightly higher carb and fat than others so not the best for cutting. as a bulking whey protein if you dont want to spend your money on mass gainers then myofusion is a great option.

PhD waxy vol - a very unique product. it is waxy barley starch (a very low GI carb powder). i use it in most of my shakes (unflavoured, it also comes in berry which is very nice and mango flavour). i use it as a substitute for oats in my shakes. it is very cheap and a very useful addition whilst bulking.

PhD recovery 2:1 - This is without doubt the best post-workout shake i have ever used. with a combination of whey isolate, fast acting carbs and BCAA's it is everything you need post workout. It tastes fantastic and is very easy to get down after a hard session (many shakes make me feel a bit sick if taken straight after trianing). Berry flavour tastes amazing.

Gaspari size on - I drink this during trainning. i personally feel it is one of the best creatine formulas out there. my strength always improves whilst taking this product. i love the taste and love the results even more.

Millennium sport tec nitroceps - This is a new supplement to the market and is very similar to BSN nitrix. i didnt like nitrix when i tried them but after trying the cre o2 from MST i was quite excited about this product. i have only been using them for 3 days now but can certainly feel better pumps in my legs when squatting (felt like they were going to burst after leg extensions). i will keep you updated with this product.

i also snack on peak body pro 50 bars and CNP pro flapjacks

i will be trying the new no-xplode NT on friday so am very excited about that.

So there you have it. my goals for the next 12 weeks are to gain as much size as possible and improve my total to 520KG.

Pictures of my current state will be posted in a couple of days.

Happy training
Adam campbell

Hi everyone. I have taken some pictures of where i am now. I arent happy with my current condition by any stretch of the word but know that i have a base to improve on. these are the "before" pictures so please dont scrutinise too much.











I am going on holiday in july so i have roughly 12 weeks to add as much muscle as possible (hopefully about 4lbs) before i start cutting. i have given myself about 8 weeks to cut as i find that bit very easy (as you can see i am an ectomorph).

anyway onto training.

last night i was really looking forward to trying the new No-xplode NT but i didnt get chance unfortunately. i had my nitroceps and a sample of VPX shotgun so felt very pumped up indeed. my gym is in the process of getting a power rack and the squat rack and deadlift area were being hogged all night. this meant i couldnt do standing barbell press or deadlift. instead my routine was:

seated barbell press:
55kg x 3 sets x 12

lat pull down:
100kg x 3 sets x 12

incline bench press:
70kg x 3 sets x 12

low pulley row:
200kg x 3 sets x 12

flat bench press
80kg x 3 sets x 12

shrugs:
140kg x 3 sets x 12

I only took it light and was done in about 35-40 minutes as didnt have a lot of time.

other than that it was a good session. i am however considering going back to basics for the next 12 weeks. i have been doing this current split for 6 weeks now and have enjoyed it but after looking at my pictures i need to add some more size so im going to revise my routine. i will be doing less calorie burning and heavier compound exercises. it will look something like this:

monday: chest
flat bench x 3
incline DB bench x 3
flat flyes x 3
wide grip dips x 3

tuesday: back
deadlift x 3
chins x 3
barbell row x 3
close grip pulldown x 3

thursday: shoulders
seated barbell press x 3
smith machine press x 3
lateral raises x 3
rear delt raises x 3
shrugs x 3

friday: legs
squat x 4
leg press x 3
leg extensions x 3
hamstring curls x 3
calf raises x 5

saturday: arms
EZ bar curl x 3
seated DB curl x 3
preacher hammer curl x 3
Tricep dumbell extension x 3
smith machine skullcrusher x 3
rope pushdowns x 3

i will start this routine on monday and will be going HEAVY on the compound lifts each day and slightly lighter and controlled on the isolations. im sure ill get carried away and go heavy right through but i will be concentrating on proper form rather than weight.

my diet will stay as it is but i am eating more inbetween the set programme.

ill keep you all updated with progress.

Happy training
Adam Campbell

hi all, hope you all had a good weekend.

Finally got to try the new BSN No-Xplode N-Tensity on saturday morning for an arms workout, so i thought id give it a quick reviewing on here.

I wasnt supposed to be training on saturday as i start a new routine today but a colleague here at monster challenged me to an arm workout. the workout was as follows:

biceps:

seated dumbell curls:
(without letting go of the dumbells)
10 reps right arm
10 reps left arm
8 reps right arm
8 reps left arm
6 reps right arm
6 reps left arm
17.5kg DB's
3 sets

barbell curls (pass straight to the partner, dont put bar down)
3 x 12 reps - 30kg

machine preacher curls, hammer curls superset:
4 sets to failure

Triceps:

cable overhead extension machine:
2 x 8 reps (nice and easy)
killer set:
4 reps full stack
4 reps 80%full stack
4 reps 70% full stack
7 reps 60% full stack (rest 10 seconds)
5 reps 60% full stack (rest 10 seconds)
5 negative reps on full stack

My arms were now so full of blood it felt like they were about to fall off

Dips:
3 x 12 with bodyweight (felt like i weighed 30 stone)

rope pushdowns:
3 x 12 reps

Finally finished!!

it was a very odd workout, unconventional to say the least but i thoroughly enjoyed it and it nearly killed my colleague so i was happy.

now for the N-T review:

Taste: I had a sample of the fruit punch flavour. Initial thoughts were "good god thats sweet". it tastes pleasant but just like liquidised jelly sweets.

Mixability: i mixed 1.5 sachets into about 400ml of water and there were no problems. you are supposed to stir it into the water but i can never be bothered so just give it a shake. i warn you now to hold onto the shaker cap if you take this approach. there is a very large gas build up that could be messy otherwise.

Focus: I have a good tolerance to caffeine etc but havent had a pre-workout in a while so was hoping to really "feel" this working. unfortunately it was nothing special. i felt a much better focus from white flood.

Energy: The workout wasnt a particularly hard one but it honestly felt like a breeze. i was ready for my next set immediately after finishing one. im not sure whether the no-xplode was fully responsible for this as im a big believer in the placebo theory but i can honestly say i felt really good.

Pump: Now this is the aspect of a pre-workout drink that i am most interested in when training arms (poser i know). i can honestly say i was blown away. at the end of my workout i couldnt even tense my arms they were that full of blood. they felt inflated far more than id ever seen them. so in this respect i was very happy.

Overall: overall i would give the N-T sticks an 8 out of 10. i was hoping for a 10 out of 10 and a new benchmark for pre-workout drinks but i was slightly let down. it is definately an improvement on the old no-xplode but i feel an experienced user of pre-workout drinks will need at least 2 stick packs to really get the best out of it.


so its back to basics tonight. looking forward to a good chest session. will let you all know how it goes.

My chest HURTS!!!

Really enjoyed last nights workout. Didnt go too heavy and felt like i had more in the tank when i had finished but i did the routine and enjoyed it:

Bench press:
110kg x 3 sets of 5 reps

incline dumbell bench:
42.5kg DBs x 6
37.5kg DBs x 8
37.5kg DBs x 8

Flat flyes:
25kg DBs x 3 sets x 10

wide grip dips:
bodyweight x 3 sets x 10

i didnt feel particularly tired after it and wanted to do more but am going to try and stick to this and see what happens.

After training i had my phd recovery 2:1 shake. when i got home i had 2 potatos, turkey and veg stew. I then went to play pool with my training partner and had a burger and curly fries (cant resist curly fries). Had my pharma blend before bed and got a good 9 hours sleep. Cant say better than that.

Ready for deadlift tonight!!

hi all, just a quick update today as time is short. did back on tuesday and shoulders last night. Felt really strange doing shoulders as my shoulder training has been limited to say the least recently. both went pretty well although my deadlifting was appaling for what i was hoping to be doing.

Back:

deadlift:
60kg x 12
100kg x 12
140kg x 6
180kg x 3
190kg x 3
200kg x 1 (just) drop to 180kg x 2, drop to 140kg x 6, 100kg x 6

chins:
bodyweight x 3 sets x 8

low pulley row:
180kg x 3 sets x 8

incline bench dumbell row (both arms)
25kg DB's x 3 sets x 8

overall not a bad workout but by no means as strong as i have been on back, usually my strongest bodypart. i think my form on deadlift has got a bit poor after not doing 1 RM for a while. wasnt using my legs enough. deep squatting on friday should hopefully help a bit for next week.

Shoulders:

seated barbell press:
40kg x 12
60kg x 8
70kg x 6
60kg x 6

smith machine press:
60kg x 3 sets x 8

lateral raises:
12.5kg x 3 sets x 8

rear delt raises:
12.5kg x 3 sets x 8

shrugs:
140kg x 3 sets x 8

arms tonight. cant wait!!

i have missed trianing arms with doing the split i have been for the last 6 weeks. took about 24 nitroceps and a sample of VPX shotgun before i went to the gym so was pumped up from turning the steering wheel on the way there.

anyway onto the workout:

starte with triceps as they are a lagging bodypart in my opinion:

Dips:
2 x bodyweight warm up
10kg added x 8
20kg x 6
20kg x 6
was quite disappointed as have got up to 40kg added on these in the past but am hoping to work back up to that pretty quickly.

Overhead dumbell extension:
i do them backwards on the preacher bench with my back against the pad.
45kg x 8
55kg x 6
55kg x 6

close grip smith machine bench (decline):
60kg x 3 x 10

Biceps:
rather than go heavy i like to make sure my style is good on biceps and do more isolation work.

seated DB curls:
did them backwards on the preacher bench with my upper arms pressed against the back of the pad:
10kg x 10 warm up
17.5kg DB's x 10
20kg DB's x 2 sets x 8

straight bar preacher curls:
30kg x 3 sets x 10

rope hammer curls:
dont know the weight x 3 sets x 12

by the end of the workout my arms were dead and incredibly full of blood. really enjoyed last nights workout.

Had my phd recovery afterwards and a shot of protein isolate in one of the tube shots. i love those, they're so easy to get down after a workout. Have a few more in my gym bag so will be having them tonight with legs.

Didnt manage to get my dinner until about 10pm due to a lot of messing around after the gym. I had 2 big chicken breasts and 2 packs of birds eye microwave veg. didnt feel i had enough calories so had 3 bananas and some ice cream at about 11pm. pharma blend at half 11 and off to bed.

Legs tonight! im going to try my luck at squats. the best ive ever managed was 2 with 140kg and 1 with 150kg. i want a full set of 5 with 140kg. after my abismal deadlifting i really need to get my squat to a bit more repectable level.

hi all. hope everyone had a good weekend.

last night trained chest. my friend was still back from london so he joined us. over the past 4 years we have been overtaking each other on bench press, i was the first to get 80kg, then he got 90kg, then i got the 100kg and so on. its always fun competing against him. at present i am stronger than him, ive done 130kg and up until last night he had only done 125kg so i was confident. how wrong i was. i officially hate dave tate! well no not really but he managed to put 15kg onto my friends bench press in one session!! i didnt exactly do badly (got the 125kg pretty easily) but then he went and did the 140kg!

all because of this:

BENCH PRESS TIPS

its fantastic and helped me but not as much as my friends lol.

the session went as follows:

bench press:
60kg x 20 warm up
100kg x 5
110kg x 5
120kg x 1
125kg x 1
100kg x 5
100kg x 5

incline DB press:
40kg x 3 x 8

flat flyes:
30kg x 3 x 6

wide grip dips:
bodyweight x 3 x 8

overall a very good fun session.

im not training tonight as i have to go to london. will post back on thursday.

-Adam-

Trained shoulders last night. went surprisingly well. i dont really like training shoulders and they are definately a lagging bodypart. was really tired after driving to london and back and didnt get much sleep the night before.

used a serving of PhD V-max pump before my workout and felt great. i was literally falling asleep at work but after the V-max i felt wide awake. felt full of energy and subsequently had a great workout. the berry flavour tasted fantastic as well. one thing i love about the v-max is the lip tingling from the BA is insane. felt like there were ants inside my face. really made me want to train.

the workout went as follows:

seated barbell press:
40kg warm up
60kg x 6
70kg x 6
75kg x 6 (new best)

smith machine press:
60kg x 3 x 10

lateral raises:
15kg x 3 x 8

rear delts on the cables:
3 sets of 12 reps

shrugs:
100kg x 10
140kg x 8
180kg x 8
180kg x 8 (had to use straps as didnt have chalk)

a quick phd recovery 2:1 then off home for chicken, chips and lots of fried eggs, Yum!!

Hi everyone. hope you all had a good weekend. Mine was incredibly boring except for a trip to the pictures and a nandos. Trained legs on friday which was rubbish as i keep setting myself targets and then not hitting them so i get annoyed with myself. anyway, the workout went as follows:

Squats: (wanted 5 with 130kg)
60kg warm up
100kg x 5
120kg x 5
130kg x 4 (DAMN!!)
120kg x 3, drop to 80kg x 8, drop to 60kg x 10

leg press:
250kg x 3 x 12

leg extensions:
forgot to look at weight x 3 x 15

leg curls x 3 sets

Calfs: workout created by James collier:
10 reps at maximum weight (2 second reps)
get out from under the stack and do 10 more reps on the step
step onto the floor and do 10 raises
back under the stack, half the weight, 10 reps
out of the stack, 10 reps on the step,
10 reps on the floor
back under the stack, half the weight again, 10 reps
out of the stack, 10 reps
on the floor, 10 reps
OUCH!!!

overall not a bad workout. my training partner was injured so couldnt train. it kinda threw me off a bit so i wasnt at maximum.

just chilled on friday night as i was too tired to do anything particularly productive.

Saturday morning went and trained arms before work. unfortunately my tendons from my bicep to forearm were absoloutely killing me. i dont know why but this happens every once in a while. i warmed them up as best i could but had to train really light. i decided to just blast through some supersets to get the session out of the way:

Dumbell curls supersetted with Dips x 3

macine preacher curls SS with decline close grip bench x 3

cable hammer curls SS with cable pushdowns x 3

Concentration curls SS with rope pushdowns x 3

got a good pump on but my tendons hurt so didnt feel too great about the workout.

Chest tonight and im determined to get the 130kg bench press. i Must get to the 140kg before i start cutting for the holiday!!

I DID IT!!

finally back up to benching my best. 130kg went up easily. its been a while since i was able to do that so i finally feel like im going in the right direction again.

the workout went as follows:

Bench press:
60kg warm up
80kg x 5
100kg x 5
120kg x 1
130kg x 1
100kg x 5

incline DB bench press:
40kg DB's x 3 x 8

flat flyes:
30kg DB's x 3 x 8

Cable crossovers:
4 x 12

had a great pump and am starting to feel like im putting some good size on. am over 96kg for the first time ever and am enjoying training.

Deadlift tonight so am hoping to keep the good run going and get some repectable deadlifting done.