Ecto's battle

[moderateectomorph]

Hello, I am going to start posting my workouts regularly as of Monday.

Here's  my training history and a writeup of my latest week's results!
I'm 23 now and trained on and off for a few years but didn't get anywhere due to a lack of discipline. The past 6 months I have been training with good intensity and have pushed myself to my limits.. felt damn good. I spent the first 2.5 months light weight training and doing heavy, heavy cardio. I really wanted my endurance to improve first.
Then for 3.5 months I followed a strength routine from Brit_beef (what happened to him anyay, can't find him anywhere )

Im 6"3 and weigh in at 180lb. I'm an ectomorph with low body fat. My nutrition is pretty sound, perhaps not as varied as it could be, but I get 180g out of tuna, chicken and good quality whey isolate (optimum nutrition) Most of my carbs are from pasta and bread, would chucking potato and rice ocassionly in help? Oh and I eat about 4000 calories a day.. heavy cardio ridiculously bumped my already high metabolism 6 months ago, my metabolism didn't seem to lower even after stopping.. if I eat less than 4k I lose weight!


My goals are to improve my weak points! (ill give my weights I used for the last week of my routine in a moment) and to gain strength... I'd like to hypertrophy now  , but after reading up.. it seems I'm still too weak and should concentrate on strength still.


Monday Legs

Squats (3 sets) 60k (11) 70k (9) 75k (6) all to parallel
Leg press (3 sets) 200k (11,9,8)
Leg extension (2 sets) unknown weight, but maxed (10,7)
Leg curl (3 sets) uknown weight, but I outdo guys twice my size
Stiff leg deadlift (2 sets) 80k (10,9) grip failure damnit
Standing calf raise (3 sets) 260k (11,8,7) wtf? i dont use momentum..
Seated calf raise (2 sets) 90k (10,8) hmm not always perfect form

Wednesday Back/biceps

Deadlift (3 sets) 80k (12) 100k (6,4) grip failure!, back doesn't even feel it.
Pullups (3 sets) (slight assisted) 3(13,8,6)
Barbell row (3 sets) 50k (12,10,8)
Dumbell row (2 sets) 25k (10 each arm,10)
Shrugs (3 sets) 25k (13,12,11) grip failure
Barbell curl (3 sets) 30k (12,9) 32.5k (7)
Dumbell incline curl (3 sets) 10k (10 each arm, 10,9)
Hammer curl (2 sets) 10k (10) 12.5k( 8 )

Friday Chest/shoulders/triceps

Bench press (3 sets) 50k (10) 52.5k (9) 55k (6) little progress, really pissed.
Incline dumbell press (3 sets) 17.5k (10,8,7)
Dips (2 sets) (10,8) no extra weight... yet
Military press (3 sets) 20k (10) 25k (6,6) really embarrasing
Side laterals (2sets) 10k (12,10) meh
Rear laterals (2 sets) 10k (12,12) meh
Lying tricep extension/skullcrusher (3 sets) 17.5k(12) 20k (8,6) feels wrong
Close grip bench press (3 sets) 30k (10,8) 32.5k (7)

Have been doing 6 sets for my abs too at the ends.
Also was doing 30 mins cardio after that. (but this made my routines hit 2 hours and soemtimes longer If I was being slow.. NOT GOOD)

I have made reasonably good gains in most exercises though and have gone from from 160lb to 180lb whilst on it (some fat at obliques though) I seem to be really good at the dumbell pullover (not from this routine) and calf raises.. I have NO FLESH on my calves, what the hell...

HOWEVER I have made practically no gains on the bench press and millitary press, what should I do about this?

Also whichever routine's next I'm throwing some gripwork in, my forearms are tiny and weak, and don't respond without any isolation work period. I will do static dumbell holds, plate curls, plate bicep and hammer curls, for my finger, wrist, hand and forearm strength. I was hoping that the compound lifts especially deads would be ebough to train my grip.. but no such luck.

I plateaued about a montha ago zzz should have switched rotuines earlier.

I have no idea what to switch to now though... I took this week off damnit.

I'm considering this. (another from Beef)

A PSUPOWER classic - simple and heavy (what's psupower .. is that like a powerlifting routine?)

Monday..

Squat 5x5
Flat Bench 5x5
Wide-Grip Chin's 5x5
Calve Raises


Wednesday..

Deadlift 5x5
Incline Barbell Press 5x5
Barbell Rows 5x5
BB Curls 5x5
Calve Raises

Friday..

Front-Squat 5x5
Weighted Dip's 5x5
Power-Clean 5x5
Close-Grip Bench
Calve Raises

I don't know how many to do for the close grip bench though.
Also some guy recommended me to do close grip pulls instead of the wide and to replace some of the push excersises with pull ones or I will get rolled shoulders.. is he right?

Is it a good idea to do another 3 day split.. is it different enough from the previous one to help me break the plateau?
I'll take some photos soon too.. should have done it 6 months ago damnit!

Hmm, sorry about the long post.. back soon with photos.  but be warned lol.. I still look Manorexic

[moderateectomorph]

I'm on to my new routine, suggested by P.S. Thanks man!
I'm trying to eat more, but get nauseous if I try and hit more than 300g of protein, so I'll have to stop there.

I did a different workout on Saturday, after my week off, it wasn't too intense and I didn't record it.

Monday 28th April

Squats 5x5: 80k all (I overreached, should have dropped down after the second set)
Stiff leg deadlift 5x5: 80k, 90k x4 (which 1 is better though?)http://exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html or
http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html
Bench 5x5: 55k x 4, 50k
Bar row 5x5: 40k x 2, 45k x 2, 47.5k
Millitary press 5x5: 25k x 2, 30k x 3
Bar curl 5x10: 30k all
Lying triceop extension: 5x10 15k all
Standing calf raises 5x15: 200k all
Assorted weighted crunches 5x15
Deadlift: 90k (5) 110k (3) (I threw a quick few in today, I miss this exercise)

Felt good! er I hit 100 minutes though, I can cut down on time, but I'm used to having longer rests between sets that that! 

I'll be doing the same routine, 3 days a week.

[p.s.]

Make sure you get enough rest to get through the workout and also be able to maintain your strength. If you're gonna add in full deads then do 'em after bench and before rows.

[queenofthedamned]

i dont envy you at all for being an ectomorph...a fast metabolism is (IMO) the hardest thing to deal with nutritionally speaking.

i was just assisting a guy with the same problem today, he is in a state of "shredded" all the time...the guy is RIPPED...but the same build as you; very tall, not alot of weight. did you mention your age? i may have missed it....

you need to add something to your diet that will slow down that metabolism of yours. if you are late teens, early 20's, you may find that in a couple of years it will slow down a bit...but, unfortunately, this doesnt happen much with a "true" ectomorph.

believe it or not, when assisting this situation, i often suggest the use of "mary jane"...it works fantastic for slowing down a person's metabolism. again though, im not sure where you live, i am in canada, the land of the free...

i can suggest to you to stay away from alot of sodium as iodine will increase your metabolism exponentially. there are herbs such as chamomille, valerian root, catnip, that will also assist. you can buy them in capsules or make them from tea.

stay away from caffeine as well, so no red bull, monster, etc. they are loaded with stimulants....

good luck...
QOD.

[moderateectomorph]

I'm 23.

yeah, my metabolism has always been a bit annoying to say the least, but it was insane when I was 18. I could eat a helluva lot more than I can now, I did a bit of unofficial competitive eating with college friends back then. We were at the pizza hut buffet, only large slices were counted and nobody was allowed to use the toilet. I managed 28.5 slices..  I looked pregnant afterwards . I think 14 would make me explode nowadays although thats still a lot.

Thanks for the comments about controlling the metabolism, I had no idea it could be manipulated to that extent! I was planning on having hash brownies every sunday anyhow and will most certainly start soon. More than once a week makes me too lazy though. 

[moderateectomorph]

OH 1 problem..
when you say stiff leg deads which one do you mean? everyone seems to get them mixed up and I don't know If I can trust Exrx even.

I did this one for the last 2 workouts
http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html
but oddly enough, I only really feel it in my hamstrings if I do this one
http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html

Wednesday 30th April

Squats 5x5: 75k all (still a little too much weight damnit, Ill let my ego go next time)
Stiff leg deadlift 5x5: 60k all (did the totally straight legged 1 this time)
Bench 5x5: 55kx4, 50k
Bar row 5x5: 45kx4, 50 (apparently my technique was incorrect before.. 
Millitary press 5x5: 25kx2, 30kx3
Bar curl 5x10: 30kx3 (ran low on time, bugger)
Lying tricep extension 5x10: 15kx3
Standing calf raises 5x15: 200kx3
Assorted weighted crunches 5x15

Saturday 3rd May (week 2)

Squats 5x5: 70kx4 75k (finally proper technique)
Stiff leg deadlift 5x5: 60kx2, 70k, 75k (totally straight again)
Bench 5x5: 52.5kx2, 55k, 57.5k, 60k (ooh, never hit 60 before) 
Bar row 5x5: 45kx2,50k,52.5k,55k
Millitary press 5x5: 25k, 30kx4
Bar curl 5x10: 30kx5
Lying triceop extension 5x10: 15kx3 (ran low on time again)
Standing calf raises 5x15: 200kx3
Assorted weighted crunches 5x15


I couldn't make Monday annoyingly, but will do it today.

[p.s.]

At 23 how in the hell can you run low on time? It's not like you have a family etc so I suggest that you manage your time better young man! Now as for the stiff legs I suggest that you alternate between the two as both have their purposes and are effective for different muscle groups.

Otherwise the workouts look pretty good, but get that timing down as I will be upping your sets in the next month to 8 per exercise.

[moderateectomorph]

I was going to the gym a bit too late really, I've reorganised now though.

Wednesday 7th may

Squats 5x5: 70kx4, 80k
Straight leg deadlift 5x5: 70k all
Bench 5x5: 52.5kx2, 55k, 57.5k, 60k
Bar row 5x5: 50kx2, 52.5kx2, 55k
Millitary press 5x5: 5x30k
Bar curl 5x10: 30kx5
Lying triceop extension 5x10: 15kx5
Standing calf raises 5x15: 200kx5
Assorted weighted crunches 5x15

Friday 9th May

Squats 5x5: 70kx2, 75kx2, 80k
Standard deadlift 5x5: 100kx4, 120k (2 reps lol)
Bench 5x5: 55kx3, 60kx2
Bar row 5x5: 50k, 55kx4
Millitary press 5x5: 30kx4, 35k
Bar curl 5x10: 30kx5
Lying triceop extension 5x10: 15kx5
Standing calf raises 5x15: 200kx5
Assorted weighted crunches 5x15

Monday 12th May

Squats 5x5: 70kx2, 75k, 80k, 85k (felt great  but a tendon between my groin and left inner thigh is pulling a bit on each squat. It's holding me back and I will have to be careful)
Stiff leg deadlift 5x5: 70k, 80kx3, 90k
Bench 5x5: 55kx3, 60kx2
Bar row 5x5: 50k, 55kx2, 60kx2
Millitary press 5x5: 30kx3, 35kx2
Bar curl 5x10: 30kx3 32.5kx2
Lying triceop extension 5x10: 15kx3, 20kx2
Standing calf raises 5x15: 200kx5
Assorted weighted crunches 5x15

[p.s.]

If you have access to an adductor machine use it (post workout) and work hard to get a solid stretch as well as contraction, and this should help that slight groin pull you're suffering with. If not then learn how to do the splits and work on stretching the hell outta the area (after the workout)

[moderateectomorph]

Yep there's an abductor machine, it's good for developing a martial artist's kicking power too. I don't know why I havn't touched it for years.

Wednesday 14th May

Damn this one didn't go too well, I was exhausted, hit 2 hours and skipped the tris and calves because I didn't want to exceed that time. Are you sure I'm not overtraining? I guess everyone has a bad workout occasionally though. I will give myself an extra day off and go to the gym on Saturday just in case though.

Squats 5x5: 70kx2, 75k, 80k, 85k (only 3 good reps)
Straight leg deadlift 5x5: 70kx3, 80kx2 (ill drop weight and form check next time, can barely feel it in my hams, not sure if it's too little weight or bad form, my grip wont take much more weight though sadly)
Bench 5x5: 55kx5
Bar row 5x5: 55kx5
Millitary press 5x5: 30kx3, 35kx2
Bar curl 5x10: 30kx3, 32.5k, 35k (oh well at least that improved)
Assorted weighted crunches 5x15

Saturday 17th May

My back was very sore so I did a few sets of hyperextensions, leg curls and extensions in place of squats and deads today.


Bench 5x5: 55kx5
Bar row 5x5: 50kx3, 55kx2
Millitary press 5x5: 30kx2, 35kx3
Bar curl 5x10:  30kx3, 35kx2
Lying tricep extension 5x10: 15kx3, 20kx2
Standing calf raises 5x15: 200kx5
Assorted weighted crunches 5x15

[jugg]

if that workout is taking 2hrs i'd be shocked, how long are you taking between sets?

good plan for the SLDL, make sure form is perfect then move on your weight.

keep up the good work bro

[p.s.]

I agree with Jugg you may be resting to much, and as far as getting tired part way through the workout I'll bet it's due to your eating or lack there of that's the culprit here.

[jugg]

as far as getting tired part way through the workout I'll bet it's due to your eating or lack there of that's the culprit here.

I don't sleep well, never have. but now i've got my diet sorted i've got good energy throughout the day and while i'm at the gym.
diet is very important for growing and getting big but also making sure that you have energy to workout.

whats ur diet looking like?

[moderateectomorph]

Thanks for the encouragement Jugg.

I usually get everything done in 90 minutes, I guess that was a bad day.

I usually get 100g of protein from powder, 100g from tuna and the rest from chicken and eggs each day. Carbs are mostly from oats, fruit and pasta with some omega 3, multis and glutamine.

I also have sleep problems and recently didn't feed myself that well during work, I suppose that's like shooting myself in the foot... I will prepare a lot more of my food before I go to sleep.

Monday 19th May

Squats 5x5: 75kx3, 80k, 85k (lower back ruined my form on the last set though)
Standard  deadlift 5x5: 100kx4, 110k (3 reps) (I forgot my straps, I only use them for the last set)
Bench 5x5: 55kx3, 60k, 62.5k
Bar row 5x5: 50kx2, 55kx3 (checking form)
Millitary press 5x5: 25k, 30k, 35k, 40kx2
Bar curl 5x10: 30kx3, 35k, 37.5k
Lying triceop extension 5x10: 20kx5
Standing calf raises 5x15: 200kx5
Assorted weighted crunches 5x15

[moderateectomorph]

WARNING PHOTOS
I thought it was time for some pics and sharing them here should motivate me, first time I've ever used a camera, I got this one for my birthday a while back.

Reasonable gains recently, I hope that it's not just because of the creatine though. I'm using some posh stuff that I can't afford again lol.

My metabolism seems to have finally realised that I majorly cut down cardio a couple of months ago and has returned to a normal human level I believe. I've noticed some fat build up around my obliques.
My obliques seem wider than my chest and to make it worse my body caves in immediately above and below them, I can't do a damn thign about it though. I'm not gonna work them out directly with crunches, they get some exercise when I do martial arts anyway.