loque187 - an ectomorphs journey

[loque187]

Well, I have decided once again that I want to put on some mass. I have been waiting patiently to get my schedule right so I can head back to the gym and finally the time has arrived.

At my heaviest I was 160 but that was only for a short time as my schedule got messed up and then I had to stop going to the gym. Now 5 months later, here I am. I weighed myself today and I am a little lighter then I thought, I'm only 146 soaking wet, at 5'11. I know this will be a challenge but I'm looking foward to it.

Supplements I am using are:
Swole v2
Muscle Milk
Glutamine
NLarge 2
ON 100& Egg Protein

I have made a schedule where I can eat 6 meals a day as well as take NLarge a staggering 3x a day. Overkill, maybe, but I want to get big and I could care less about adding some fat.

I have adopted Jasters recommended bulking routine in which I lift 3x a week.
I made a few adjustments to suit me better so...lets get to it

[loque187]

Day 1

Well, I didnt get to eat as much as I would have liked today because I was not sure if I was going to start today. I was waiting on my Swole v2 to arrive in the mail before I started going back and it finally did.

So middle of the week so I started with the 2nd day routine of Jasters Schedule.

1. Dips
- Did 4 sets of 10, used it as a warmup..not too difficult, but found myself struggling a bit towards the end.

2. Dumbbell Flat Bench
- Did 4 sets of 8 using only 40 lbs a dumbbell. Failed on my 6th rep the last set..im lifting about 15-20 lbs lighter on this exercise then when I was previously going to the gym.

3. Dumbbell Shrugs
- Did 40 lb weights, 4 sets of 8..held for a count of 3 at the top..got a nice burn

At this point I wanted to head to the incline bench but all of the benches were in use...so I was forced to do other exercises because I did not want to lose my pump.

4. Triceps Pushdown
- I am a little suspicious of the weight on this exercise because It does not feel as heavy as it should...however I did 4 sets of 8 reps @ 95 lbs, I failed early last 2 sets.

5. Incline Dumbbell Bench
- Finally got to this exercise but I feared it was too late in my routine. I ended up doing 4 sets of 8 @ 35 lbs a piece..failed my last 2 sets

6. Dumbbell Military Press
- This was my most disappointing exercise tonite IMO, I am not sure if my shoulders were just so taxed due to it being late in the routine or what. I was only able to manage 4 sets of 4 @ 30 lbs a piece. This was really disappointing for me.

7. Triceps Overhead Press
- Last exercise of the night for me and It is generally one of my fav tricep exercises..ended up doing 4 sets of 8 @ 45 lbs a dumbbell.

As a whole I'm happy to be back in the gym and am anxiously waiting to get back to my old form.

[loque187]

Day 2

My off day, was counting calories all day and I have consumed at least 4000+ calories so im rather pleased. Im pretty sore but thats expected when first returning to lifting. Tomorrow is leg day!

[loque187]

Day 3

Today is leg day but im sitting here at my cubicle anxiously waiting for me to get in the gym. I have been eating like crazy past 3 days, putting in 5000+ calories yesterday, and here at 1:30 PM eastern, already having eatin 3000 calories. Of the calories eatin today, 1800 were from solid clean foods, 1200 were from 2 servings of N-large2. I am crazy sore today but luckily im working on my legs..will bbl for an update on my performance.

**UPDATE**

K, coming into todays workout I was not expecting much from my legs because even when I was going to the gym steadily, I would be lazy on my legs.

I wanted to wait a few days to weigh myself, but I couldnt keep myself from doing it. I stepped on the scaled and I weighed 148. Up 2 lbs from 2 days ago! I hope I can continue this trend.

I know that my legs are slowest to recuperate, so I did a LOT of stretching, before, after, and between sets to hopefully ease the pain.

1. Squats - I did these on a smith machine because I am not confident in my form to do them freely. I got my form down and was able to do 8 reps x 4 sets @ 135 lbs. Light I know, but I'm still feeling things out.

2. Calf Raises - Did 10 reps x 4 sets @ 200 lbs, held for a count of 3 at the peak. These started to burn BAD the last 2 sets.

3. Leg Extension - Did 8 reps x 4 sets @ 110 lbs. Nothing really much to say here.

4. Leg Curls - Only did 8 reps x 4 sets @ 80 lbs. I failed early last 2 sets, only got 6 reps a set. After these, they destroyed my legs and I called it a day.

I have already eatin some more and I am currently at 3700 for the day..I still have a few more meals to go! Time to recup for a few days!

[loque187]

Day 5

Finally My first day for back and bi's. I have been eating like a monster and getting loads of rests so I was feeling pretty confident going into todays routine. Plus I had a few days to get creatine into my system so I was expecting a good workout today.

Stepped on the weight scale again today, gained another 2 lbs. I love these newbie gains.

Current weight - 150 lbs

1. Dead Lifts
- These are my first times ever trying these so I was pretty excited about doing them. Even though I was excited I was a bit tentative about putting on a lot of weight due to having bad form possibly. I started with just the bar to get my form down then eventually did some sets. Did 3 sets of 6 @ 115 lbs. By my 2nd full set I could feel my lower back starting to tighten up. Once I felt confident in my form I did 1 final set of 8 reps @ 135.

2. DB Bent Over Row
- I want to do BB Bent Over Rows but 3 guys were taking too long and I did not want to lose my pump so I settled for DB's. Again this was my first time trying the DB version. I started at 40 lbs x 8 reps to test the weight out. Eventually graduated to 50x8, and then finally 2 sets of 55 x 8.

3. Pull Ups
- This is a part of my routine I will have to tweak next week. I should have done these first because by this point, my back was burnt out. I could only manage 4 sets of 2 reps.

4. Preacher DB Curl
- This is my personal fav bicep routine. I started at 25lbs x 8. Then I did 30lb x 8 for the next 3 sets. I got a GREAT pump by the time I was done with these.

5. Incline DB
- I used this exercise to replace BB curls because I have never been a fan of that exercise. Feels like it puts too much strain on my forearms. Again, this is a portion of my routine I need to tweak next week because I couldnt really get much out of this exercise because of the fatigue already set in. I did 4 sets of 25lbs x 4.

Next week I will go back and forth between Back exercise, then Bi exercise. That way I can hopefully have enough to finish everything.

[loque187]

Day 7

What a great day for me. It has offically been a full week I have started lifting weights again I today I was feeling like I'm catching up to where I used to be. It was a good day for me because I have increased the weight of each of exercise all across the board. Newbie gains indeed, But I'll take what I can get.

Aside from this, with my mind blowing 4500-5000 calorie-a-day diet, I have manage to put on another 2 lbs since Monday, meaning I have gained 6 lbs in 7 days. I have never put on so much weight in such a hurry before, even when I was lifting before. I am going to thank my strict dieting, LOTS of rest/sleep, and working HARD in the gym for these results.
Now lets see how I have progressed...

1. Dips

Did 4 sets of 10 dips, no real difference here, I primarily use this is a warm up exercise to get myself ready for the real weights.

2. Incline DB Bench

I was looking for the 40 lber's here but they were in use but and I did not want to lose my pump so I went ahead and grabbed the 45's. I did 4 sets of 8 and failed on my final rep of the final set.

Went up in weight by 5 lbs.

3. Shrugs

I wanted to see If I could go any heavier this week so I grabbed the 50's. Ended up doing 4 sets of 8. Wanted to go higher but did not want to risk having bad form.

Went up in weight by 10 lbs

4. DB Military Press

Last week, you may recall this was my most disappointing exercise. Not really wanting to push my luck I grabbed the 30 lbers again and literally said to myself "wtf." as I repped them with ease. I ended up maxing out at 40 lbs. Did 1 set of 30 lbs x 8, 1 set of 35 x 8, and 2 sets of 40 x 8, failing on the last set.

Went up in weight by 10 lbs

5.Triceps Cable Push Down

Again, I suspect the weight of this machine is off but regardless, I ended up doing 1 set of 95 lbs x 10. Went up in weight and did 3 sets of 100 x 10

Went up in weight by 5 lbs

6. DB Bench Press

OK I KNOW its late in my routine to be doing this but people were all over the benches..and I dont like standing around losing my pump. I was a little hesistant heading over to this because I was pretty fatigued already. I went ahead and tried my weight from last week. Ended up doing 4 sets of 8 @ 40 lbs. What makes this so good is because last week I failed my last 2 reps on my last set, at the beginning of my routine. In contrast I finished ALL my sets at the end of my routine this week! :

7. Triceps Overhead Press

Ended up doing the same weight this week as I did last week. 4 sets of 8 @ 45 lbs. I might have tried to up the weight had I gotten to the flat bench earlier. My arms were blown out by this point

ps - I type all this as i eat a bowl of tuna

[loque187]

Day 12

I know it looks like i skipped a day, but I did not skip it, I did my leg day but forgot to bring my notepad to jot down what I did. Hence, I dont remember!
I did't remember to bring a pad for day 12 either, but I'll give it a shot.

Starting weight - 146
Weight as of day 12 - 153

1. Wide Grip Pull Ups - Did 4 sets to no particular number, mainly to failure each set. No set exceeded 7 straight pull ups. I am going ALL the way up and ALL the way down.

2. Dead Lifts - I am not sure If my form is correct and I am not confident enough to up the weight. I feel almost all the stress in my lower back when doing these. I did 1 set of 115, 8 reps. I finished with 2 sets of 135, 8 reps.

3. Incline Dumbbell Curls - Had some strength this week to do these. I did 4 sets of 8 reps @ 25 lbs. I failed my last set at 5.

4. T-bar Rows (I think thats what its called) - Did 4 sets of 8 @ 90 lbs. I like this exercise!

5. DB Preacher Curls - 4 sets, 8 reps @ 25 lbs. Next week I'm going to up the weight on this exercise.

All in all a good day. Couldnt really focus because I forgot my ipod so I couldnt zone out like I usually do. Oh yea, the girl with the thong and spandex lifting right next to me didnt help either :

[loque187]

Day 14

Current weight - 154 (went up 1 lb!)
Start weight - 146

1. Dips - Pretty much the same here, 4 sets of 10 reps. mainly my warmup exercise. I try to make them more difficult by going all the way down, at a somewhat slow pace. Next week I may just add some additional weight in between my legs.

2. Flat Bench DB Press - I did 2 sets 8 at 50 lbs. Then I finished with 2 sets of 8 at 55 lbs.

3. Shrugs - Went slightly higher in weight for shrugs this week, did 4 sets of 8 @ 55 lbs.

4. Incline DB Press - Did 4 sets of 8 @ 45lbs. Felt pretty good at this point, was getting a nice pump.

5.Tricep Cable Pushdown - Used a different handle this time, instead of the "rope thingy" I used more of a flat bar. I did 4 sets of 8 @ 130 lbs. I think the handle made a difference in the weight I could lift.

6. Military DB presses - Again, too late in my routine, As I could barely get a complete set of 8 finished using the 40's. I basically muscled it out and did 4 sets of whatever I could do until i failed, usually between teh 3-5 rep range before failure.

7. Finally Triceps Overhead Press - Did 4 sets of 8 @ 50 lbs. Again, an increase in weight this week!

[loque187]

Day 16

Current weight - 156 (went up 2 lbs)
Start Weight - 146

I was feeling pretty energetic today so I was confident going into my leg routine. I'm not sure if its the newly added mutivitamins into my routine or maybe the flaxseed oil, or maybe its just because it was friday. But I definently had a little more pep in my step!

1. Squats - Did 1 warmup set of 135 x 8 reps to get my form together. Stepped up the weight next 3 sets up to 175 x 8 reps. I know, I squat like a girl, but I'm getting there :P

2. Calf raises - Did 4 sets of 10 @ 300 lbs. Each set I'd switch my foot positioning to hit diff parts of my calf. Felt akward at first, but I got a nice burn.

3. Leg Curls - Not a very exercise fun for me generally. I usually do 4 sets of 8 @ 80 lbs. By the end I'm usually so worn out. This time I did the same routine, but I was not feeling as fatigued as usual. Next week I will up the weight by a bit.

4. Leg Extensions - Did 1 set of 8 @ 110, another set of 8 @ 125, next set of 8 @ 140, and last set of 8 @ 155. This was def a difference from previous weeks. I'm gonna try and go higher in weight next week.

** So 16 full days after my first workout I am 10 lbs heavier. I must say I have very pleased with the newbie gains I am getting thus far and looking foward to getting to 160, I have never been heavier then 160, EVER. Can't wait to look back at this and laugh at that. **

** Also on another side note, comparing from when I used to go to the gym, I notice my muscles are much more dense and solid then they were when I used to work out. I think this is from my much increased protein intake and possibly the less water retention I get from using swole. Just an observation **

[loque187]

Day 19

Another day in the shop!

Current Weight - 157
Start Weight 146

1. Pull Ups - Basic warm up exercise...Just basically did 4 sets of to failure. 1st set did 8 straight, 3 sets after ranged from 3-5 reps.

2. Dead Lifts - Again, still lifting light because I am not confident in my form. First 3 sets did 8 reps @ 135 lbs. Last set upped it to 155 lbs @ 8 reps. I don't know if my form is correct..I feel like I am doing it right but I am feeling all the pressure in my lower back.

3. Incline DB Curl - Did 4 sets, 8 reps @ 25 lbs a piece. I want to up the weight but these really take it out of me. I may up the weight next week though.

4. T-bar Rows - Did 4 sets of 8 reps @ 90 lbs. Next week I may up the weight on this one also.

5. DB Preacher Curls - Went up 5 lbs this week. Did 4 sets of 8 reps @ 30 lbs. Was really burning once I was done with these.

6. DB Bent Over Row - I was pretty taxed by the time I got to these. Even so, completed 4 sets, 8 reps @ 55 lbs a piece

[loque187]

Day 21

3 Weeks in!

Current Weight - 159
Start Weight - 146

1. Dips - 4 set of 10, BW only. I did these real slow and tried to focus a lot on my tri's. Slowing these down made the latter sets more difficult

2. Overhead Press (machine) - I went to this machine because I wanted to do shoulders early in my routine. I did 1 set of 80 lbs x 8. Then did sets of 95 x 8. I dont think I will try this machine again because I did not feel it as much in my shoulders as I would have liked.

3. DB Military Press (seated) - I did 3.5 sets x 8 reps @ 40 lbs a piece. I wanted to go for more but on my first set I felt a slight tweak on my left shoulder. I immediately stopped and stretched it out fearing injury. My last set I failed and just let it go...don't wanna hurt anything.

4. DB Shrugs - Did 2 sets x 8 reps @ 60 lbs. Finshed off with 2 sets x 8 reps @ 65 lbs.

5. DB Bench Press - Did 4 sets x 8 reps @ 50 lbs a piece. This was not too difficult so next week I will be increasing my load on this.

6. Incline DB Bench Press - I believe I also did 4 sets x 8 @ 50 lbs a piece. I cant remember if it was 50 or 55.

7. Tricep Cable Push Down - This week I went to a diff machine which I believe was using the correct weight. I was doing 4 sets x 8 reps @ 80 lbs. This was very difficult. I failed @ 6 my last set

8. Overhead DB Tricep Extensions - Did 4 sets x 8 reps @ 50 lbs. Not difficult. Next week I increase the load!

[loque187]

Day 23

Current Weight - 160
Start Weight - 146

1. Squats - found out smith machine bar was only 15 lbs so i squat even more like a girl then I thought 1 set of 8 @ 105 lbs to warm up. Finshed with 3 sets of 8 @ 155 lbs. God thats horrible.

2. Leg Curls - Did 2 sets of 8 @ 80 lbs. Upped the weight to 95 and did 2 more sets of 6.

3. Hanging leg raises - Did 4 sets of 15 with just my BW.

4. Seat Ab Crunch - Did 1 set of 12 @ 95 lbs. Finished with more 3 sets of 12 reps @ 105 lbs. Got a nice burn..liked this exercise.

5. Leg Extensions - Did 1 set of 8 @ 140. Did next set of 8 @ 155. Finished last 2 sets of 8 @ 170

6. Hyperextensions - Did 1 warmup set of 10 reps x BW. 1 set of 10 x BW x 25 lbs. 1 set of 10 x BW x 35 lbw. Last set of 10 x BW x 45 lbs

7. Seated Calf Raises - Reg calf raising machine was down so I had to use this for the first time. I just thru two 25's on each side and went at it. Did 4 sets of 10. Held for count of 3 at the top of each rep.

[loque187]

Day - 26

Current Weight - 160
Start Weight - 146

1.Pull Ups - Warm up exercise, 4 set x BW to failure. 1st set failed @ 8 reps. Every other set ranged from 3-5

2. Dead Lifts - 2 Sets of 8 @ 135s. Finished with 2 sets of 8 @ 185 lbs. These really made me break a sweat.

3. Incline DB Curl - Did 2 sets of 8 @ 25 lbs mainly because the 30's were in use. Finshed with 2 sets of 8 @ 30 lbs.

4. DB Bent Over Row - 2 sets of 8 @ 50 lbs. Finished 2 sets of 8 @ 55 lbs.

5. DB Preacher Curl - 2 sets of 8 @ 30 lbs. Finished with 2 sets of 8 @ 35 lbs. Actually failed early each arm last set, cant remember on which rep though.

6.T-Bar Rows - 2 sets of 8 @ 90 lbs. Finshed with 2 sets of 8 @ 115.

[loque187]

Day 28

Current Weight - 161
Start Weight - 146


1. Dips - 4 x 10, BW only

2. DB Flat Bench - 1 set of 8 @ 50, 1 set of 8 @ 55, 2 sets of 6 @ 60

3. DB Military Press - 4 sets of 8 @ 40 lbs.

4. Incline DB Press - 2 sets of 8 @ 50, 2 sets of 6 @ 55

5. DB Shrugs - 1 set of 8 @ 60 lbs. 3 sets of 8 @ 65 lbs.

6.Tricep Cable Push Down - 4 sets of 8 @ 80 lbs. Failed last 2 reps on last set.

7. Overhead DB Tricep Extensions - 4 sets of 8 @ 55 lbs

[loque187]

Day 30

Current Weight - 160
Start Weight - 146

!!! WENT DOWN A POUND, UGHHHH!!

1. Squats (smith machine) - I did 1 set of 8 @ 105. 2 sets of 8 @ 155, then 1 set of 8 @ 175.

2. Seat Calf Raises - Did 4 sets of 10 @ 90 lbs total.

3. Hanging Leg raises - 1st set did bw x 12 reps. Then last 3 sets did bw x 15 reps.

4. Leg Curls - Did 2 sets of 8 @ 90 lbs. Then 2 sets of 6 (I think) @ 105 lbs.

5. Seated Ab Crunches - I did 2 sets of 12 @ 105 lbs. Then did 2 sets of 12 @ 120 lbs ( I think)

6. Leg Extensions - I think I did 4 sets of 10 @ 170. I can't really remember :confused:

7. Hyperextenions - Did 4 sets of 10 @ bw x 45 lbs