RE: My ectomorph, hardgainer, skinny guy to ??? log!
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RE: My ectomorph, hardgainer, skinny guy to ??? log! - 4/11/2008 11:23:30 AM
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RobertN
Posts: 188
Joined: 3/3/2008
From: Northern Colorado
Status: offline
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I just realized that I haven't posted up my routine. I changed to a 2 day a week full body routine shortly after starting this thread. It goes something like this:
(**All are 3x8 unless otherwise stated**)
Monday:
Flat BB Bench Press
Bar Dips (2 x Failure)
DB Shoulder Press
DB Bent Over Rows
Dead Lift
Pull-ups (2 x Failure)
45* Leg Press
Thursday:
DB Upright Rows
Shrugs (3 x 12)
Squats
Calf Raises (3 x 12)
Seated Rows - Close Grip
Push-ups (2 x Failure)
DB Pullovers
Saturday or Sunday (only if I am home and/or have time), kind of a fun-day......
Vertical Leg/Hip Raise (on Dip Station) (2 x 10)
Reverse Barbell Curls
Incline Twisting Sit-ups (2 x 10)
Reverse Wrist Curls
Wrist Rollers
Wrist Curls
_____________________________
If you fail to plan, you plan to fail.
<~~~~~~ Resident Ectomorph!
Age: 37
Height: 5' 10"
Starting weight: 130#, January 2, 2008
Current weight: 160#, May 15, 2008
Weight goal: Anywhere north of 165#
(in reply to RobertN)
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RE: My ectomorph, hardgainer, skinny guy to ??? log! - 4/14/2008 8:16:03 PM
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RobertN
Posts: 188
Joined: 3/3/2008
From: Northern Colorado
Status: offline
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Tonight was awesome! Feel like I want to puke, then curl up on the floor. I like it!
The breathing techniques everyone suggested for deadlifts worked wonders, no more feeling dizzy and ringing ears. Also, the new Converse Chuck Taylors were a HUGE improvement! I could definitely feel the difference on the deads.
_____________________________
If you fail to plan, you plan to fail.
<~~~~~~ Resident Ectomorph!
Age: 37
Height: 5' 10"
Starting weight: 130#, January 2, 2008
Current weight: 160#, May 15, 2008
Weight goal: Anywhere north of 165#
(in reply to RobertN)
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RE: My ectomorph, hardgainer, skinny guy to ??? log! - 4/29/2008 10:47:58 AM
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TheSilverFox
Posts: 1332
Joined: 1/14/2008
Status: offline
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your back, delts, and traps are filling in very nicely. good work. KEEP GOING!
question for you. why do you do your biggest lifts last in your routine? (ex - deads/leg press)
would it not be benificial to work the biggest muscles first, and then go to the smaller muscle groups?
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to RobertN)
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RE: My ectomorph, hardgainer, skinny guy to ??? log! - 4/29/2008 10:59:16 AM
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RobertN
Posts: 188
Joined: 3/3/2008
From: Northern Colorado
Status: offline
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Honestly, because I didn't have a flippen clue as to what I was doing when I started. I do actually do them in a totally different order than what I had posted. I didn't take too long to figure out that I was wiped out by the end of the routine, then doing the dead lifts and leg press took the rest out. I switched them around and I still get a great workout, but I am not so wiped out that my lifts suffer. I have them grouped so that the same muscle groups are together.
_____________________________
If you fail to plan, you plan to fail.
<~~~~~~ Resident Ectomorph!
Age: 37
Height: 5' 10"
Starting weight: 130#, January 2, 2008
Current weight: 160#, May 15, 2008
Weight goal: Anywhere north of 165#
(in reply to TheSilverFox)
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RE: My ectomorph, hardgainer, skinny guy to ??? log! - 4/29/2008 11:03:33 AM
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TheSilverFox
Posts: 1332
Joined: 1/14/2008
Status: offline
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oh.. allrighty. whatever works best for you i guess. keep up the good work. i do see differences. mainly in your back and shoulders / traps (you really didn't have traps before.. not noticeable ones at least)
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to RobertN)
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RE: My ectomorph, hardgainer, skinny guy to ??? log! - 5/8/2008 9:12:53 PM
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RobertN
Posts: 188
Joined: 3/3/2008
From: Northern Colorado
Status: offline
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I about forgot to add.... I recently finished my 2-day a week full body workout, and started on a version of the 20-rep squats and milk workout twice a week. I am loving this one!
I woke up this morning at 157.0# exactly, and I am waaaaay stoked about that! (I started the year at 130#) Squats and deads are easily my favorites, so this one just feels real good to do. It's already getting tough from about rep #10-11 on to 20, but I am getting all 20. Tonight it took about 4-1/2 minutes to get all 20, but I was taking a lot of deep breaths towards the end.
My squat weight is nothing to brag about, but then again, my legs are only 22". But, it's a weight that wipes me out and makes me think of puking at the end, so as long as I keep adding 5# each w/o, it should all be good.
I have seen three or four different versions of either the "squats and milk" or the "super squats" routines. The version I am doing is:
Squats - 2 warm-up sets x 8
Squats - 1 x 20
DB Pullovers - 1 x 20
Pull-ups - 3 x To failure
Dips - 3 x To failure
Decline sit-ups - 3 x To failure
Then, if I'm not totally sh!t faced in the end, I'll throw in a few sets of something different at the end, just one extra exercise each time; BB curls, leg sled calf raises, shoulder press, etc.
I'm getting heavier, my BF has not changed much at all even with the 1 gallon of 2% milk a day, I feel stronger, can see the changes in the mirror, and my inner thighs rub when I walk. That has never happened!
_____________________________
If you fail to plan, you plan to fail.
<~~~~~~ Resident Ectomorph!
Age: 37
Height: 5' 10"
Starting weight: 130#, January 2, 2008
Current weight: 160#, May 15, 2008
Weight goal: Anywhere north of 165#
(in reply to RobertN)
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RE: My ectomorph, hardgainer, skinny guy to ??? log! - 5/13/2008 7:57:21 AM
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RobertN
Posts: 188
Joined: 3/3/2008
From: Northern Colorado
Status: offline
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I was just comparing numbers from when I started lifting, which was the beginning of the year. Well, actually December 31, 2007 which was a Monday.
My gains so far have been:
Weight - 28#
Shoulders - 2"
Chest - 3"
Upper thigh - 3.25"
Lower thigh (just above knee) - 3"
Calf - .75" (WTF?)
Bicep, flexed - 2"
Forearm - 2"
I am currently:
Weight - 158#
Shoulders - 43.5"
Chest - 37.25"
Upper thigh - 22.5"
Lower thigh (just above knee) - 17"
Calf - 13.75" (WTF?)
Bicep, flexed - 12.75"
Forearm - 11"
Small numbers compared to most everyone else here, but they are a HUGE improvement for me. I have had to buy practically all new clothes - shirts, pants (waist and thighs were getting veeery tight!), underwear (couldn't get them all the way up my legs). It feels great when I run into someone I haven't seen in a few months and hear "Man, you look great! You been working out or something?"
I have been twigly all my life and was told that I would never be able to gain weight, let alone muscle. Why did I wait this long to prove them wrong??????????
Life is good!
_____________________________
If you fail to plan, you plan to fail.
<~~~~~~ Resident Ectomorph!
Age: 37
Height: 5' 10"
Starting weight: 130#, January 2, 2008
Current weight: 160#, May 15, 2008
Weight goal: Anywhere north of 165#
(in reply to RobertN)
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RE: My ectomorph, hardgainer, skinny guy to ??? log! - 5/13/2008 7:59:20 AM
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RobertN
Posts: 188
Joined: 3/3/2008
From: Northern Colorado
Status: offline
|
Of course, it helps when my wife got interested in doing figure competitions, lost a lot of weight, and got to looking gooood!
Thumbnail Image
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_____________________________
If you fail to plan, you plan to fail.
<~~~~~~ Resident Ectomorph!
Age: 37
Height: 5' 10"
Starting weight: 130#, January 2, 2008
Current weight: 160#, May 15, 2008
Weight goal: Anywhere north of 165#
(in reply to RobertN)
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RE: My ectomorph, hardgainer, skinny guy to ??? log! - 5/15/2008 10:05:50 AM
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RobertN
Posts: 188
Joined: 3/3/2008
From: Northern Colorado
Status: offline
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Woo-hoo!! 160.2# this morning!
_____________________________
If you fail to plan, you plan to fail.
<~~~~~~ Resident Ectomorph!
Age: 37
Height: 5' 10"
Starting weight: 130#, January 2, 2008
Current weight: 160#, May 15, 2008
Weight goal: Anywhere north of 165#
(in reply to RobertN)
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RE: My ectomorph, hardgainer, skinny guy to ??? log! - 5/15/2008 4:33:53 PM
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Yet
Posts: 5111
Joined: 3/19/2007
Status: offline
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quote:
ORIGINAL: RobertN
Of course, it helps when my wife got interested in doing figure competitions, lost a lot of weight, and got to looking gooood!
Thumbnail Image
She looks good.
Also, nice job on the gains.
_____________________________
President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08.
I have found the truth; nobody hides their identity from ED.
quote:
ORIGINAL: coldfire
Alright, you got me. I am Steven Hawking, and bodybuilding is my new hobby. I am sick of physics. I wish I could train, and not just read about others training.
Quote of the Month:
quote:
ORIGINAL: twistedlink
In reality all of us here are playing out this scenario just different goals, we put our bodies through god awful time spent working out and eating to a near perfect point for years to MAYBE reach a goal.
(in reply to RobertN)
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RE: My ectomorph, hardgainer, skinny guy to ??? log! - 5/16/2008 1:20:06 PM
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RobertN
Posts: 188
Joined: 3/3/2008
From: Northern Colorado
Status: offline
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Thanks Yet!
Man am I sore today, love them squats! I was going over my logs from the beginning of the year, and at first I was a little peeved about my chins and dips. I have only increased by about 2-3 reps on both. But then it kind of dawned on me.......I have increased my bodyweight by 30 lbs since then, so I guess it's not all that bad!
"Here's your sign!"
_____________________________
If you fail to plan, you plan to fail.
<~~~~~~ Resident Ectomorph!
Age: 37
Height: 5' 10"
Starting weight: 130#, January 2, 2008
Current weight: 160#, May 15, 2008
Weight goal: Anywhere north of 165#
(in reply to Yet)
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Except for the fur, and I seem to have more of that now too!
