The journey of an ectomorph

[eager2learn]

Hi all. I'm new to lifting and the forum.

I've got about a year under my belt of olympic lifting. I took it up with a local coach in my area to gain some muscle and some strength.

Stats
Age: 22 with no previous athletic experience
Height: 6'7+
Weight: 215
Bf: Probably somewhere around 17%

My goals are to reach a 260 lbs+ bodyweight then lean out, a 300+ clean and jerk, and a 180+ lb snatch.

I train four days a week. Training follows the pattern of
Monday: Squat snatch, squat clean, split jerk, 3x3, snatch grip shrugs, abs, alt. shoulder dumbbell press, pull-ups, curls
Tuesday. Back squat, front squat, flat bench, incline bench, weight hyperextensions, clean grip shrugs, front or behind the neck press, lat pulldowns

Thursday: Like monday, except 3-position snatch/clean and behind the neck jerks + deadlifts
Friday: Like Tuesday, except heavier on fronts and slightly lighter on back squats

The lifting is intense and the volume is always high with 8 or so different exercises and around 4-5 sets per exercise and workouts lasting around 2 hours. My heart rate is high and I'm sweating throughout the entire workout. Last year I wasn't so serious and did 2 or 3 days a week of workouts. This month I've started on the four day a week plan and intend to stick with it throughout the year. I've made signifigant weight and strength gains, after coming from no workout experience and way under 200 lbs, so I'm hoping to increase the calories this year, become more serious, and do way better than last.


I'm still not sure about my diet, but this is what I'll be doing for gaining weight.

4000+ cals a day
1/2 gal of whole non-homogenized milk a day
1-2 pounds of grassland organic beef per day
vegetables, fruits


On top of that, i may eat out, or eat a couple of meals of fish + complex carbs, or more beef + complex carbs, but I always get the above first off (with the milk spread out throughout the day), followed by the rest of the meals.

I'll be posting my workouts each day, and welcome the opinion of seasoned lifters, bodybuilders especially as achieving a lean, muscular physique is my main goal.

After lurking a while I've realized this is a great forum with great people! Thanks all!

 

[Protobuilder]

Great to have you here. You might check in w/ superrice, BiggT, and coolcolj, all of whom train w/ oly lifts to some degree.

Looking forward to your updates!

 

[SgtSlaughter]

Excellent!

Welcome aboard!

I'm looking forward to following along your journey bro

 

[Lee]

welcome fellow giant

 

[BiggT]

Welcome aboard.....you should enjoy lots of gains on a steady diet of squats and pulls.....and at 6'7" you won't even have to worry about leaning out at 260, you'll be plenty lean......I look forward to following along.

 

[silver_shadow]

wow 6'7"+ -260 lean is on the smaller side. i'll bet you could reach 300 if you tried.

 

[eager2learn]

I missed lifting Monday, so I have to lift for the next four days in a row. Good
way to start off my journal

All of my olympic lifts are in kilograms.

Front Jerks 5 sets x 3 reps
45, 50, 60, 65, 70

Squat Cleans 5x3
50, 55, 60, 65, 70

Squat Snatches 5x3
35, 40, 45, 47.5, 50

(Super Set
Snatch Grip Pulls 4x5
50, 55, 60, 65

3x3s (Exercise where I do 3 snatch grip behind the neck presses, then 3 overhead squats, then rack bar) 4x3
35,40,45, 45)

Bodyweight Pullups 4x4

Ab Circuit
Total Workout time: around 1 hr 30 minutes

Gonna try to get in get a lb of beef, salmon, pasta, and a quart of milk, then go to bed

 

[super_rice]

If you cj 140, then you should be snatching at least 110, so don't hold yourself back.

Also, I'm curious, if you are going to jerk and clean in the same day, why not just do them together? I wouldn't though...

 

[eager2learn]

If you cj 140, then you should be snatching at least 110, so don't hold yourself back.

Also, I'm curious, if you are going to jerk and clean in the same day, why not just do them together? I wouldn't though...

I've gone higher before, then I broke my foot and that put me out for three weeks. So this is my second workout coming back from the three week layoff .

I should have mentioned it earlier, but a coach designs the workout, then modifies the poundages while I lift, based on how strong I am feeling, how my lifts look, what I did in previous workouts, etc. So my workouts are entirely up to him, but he's pretty good

 

[VSUdude]

Good lord you're tall! You'll be able to pack some serious muscle on a frame that big!

You're in the right place for advice and such - these guys here are very knowledgable and ready to offer help.

 

[eager2learn]

Wednesday Squat / Press workout

Let me start off by saying my highest back squat was 292 x 3 before I broke my foot four weeks ago.

So today was kinda light. It will probably be another month before I work up my numbers and hit a PR again.

(in lbs)
Back Squat - 5 sets by 3 reps
154, 176, 220, 231, 242

Front Squat 5x5
132, 154, 154, 176, 176

Standing Military Press (in kg) 4x5
35, 40, 45, 50

Snatch Grip Shrugs (kg) 3x10
50,55,60

Bench Press - 5 reps, 3, 2, 2, 1
165, 185, 215, 235, 250

Incline Bench 5x5
115, 135, 145, 155, 165

Lat Pulldowns 3x10

(Super set
Hyper Extensions 3x10 with 35 lbs weight
Bodyweight Dips 3x10
Curls 3x10 25,30,35)


Another workout tonight. Slept well last night after squats. Will see how it goes.

 

[eager2learn]

8-31-06 Workout

Felt tired as well despite all the good sleep I got. Coach had me do light weights throughout workout.

Behind The Neck Jerks 5x3 (in kg)
40,45,50, 55, 60

3 position snatches
40, 45, 45, 50, 50

3 position clean
45, 50, 50, 55, 55

Box Step-Ups
30, 35, 40 40

Deadlift (in lbs), 5, 5, 3, 3, 1, 1
220, 242, 264, 286, 308, 330


Squat Jumps 2x10
Wall Jumps 2x10 no weight, 2x10 with weighted ball
Long Jumps 2x5 trips
Quick Jumps 2x20

Slept horribly the night afterwards

 

[eager2learn]

9-1-06

Despite the fact I slept like crap the night before, this workout was amazingly easy, specially the squats

Front Squats 5x3 (in lbs)
132, 154, 176, 198, 220

Back Squat, 5x3
154, 178, 198, 220, 220

Behind the neck press (in kg)
40, 40, 45, 45

Incline Bench 5x5
125, 135, 155, 165, 175

Some Strange Push-up exercise that was new to me that I can't even describe in woirds 4x10

Pull-ups, 4x4 bodyweight (Start by hanging at bottom, then go to top with chin above bar, then all the way down, pause 3 sec, then back up, repeat)

Hanging Knee Ups 3x10


This was the first time I have worked out 4 days in a row. I missed monday so I there where no breaks in-between workouts. It really kicked my ass despite doing less exercises and less volume. I'll be back to my normal (which is still new to me) 4 day split, with mon tues, rest wednesday, and thurs friday

also increased weights and hopefully a couple more pounds bodyweight.

Since this is the beginning of Sept, I'll list my short-term goals for this month

300+ back squat for 3 reps
242 lb front squat for three
get a hot date, preferably a leggy brunnete
85kg split jerk for three reps


wish me luck!!!

 

[eager2learn]

this workout is dedicated to Steve Irwin. RIP crocodile hunter

only had an hour and 10 minutes to workout since the gym closed early, so had to cut out some exercises

clean and jerks 5 x 3 (clean the weight, then do a jerk, rack on shoulders, do jerk, etc)

50, 55, 60, 65, 70

squat snatch
40, 42.5, 50, 55, 60 - personal record

Snatch Grip Pulls 4x5
60, 65, 70, 75

3x3's 4x3

40, 45, 50, 50

Bodyweight overhand pull-ups

5,4,4,5

those snatch grip pulls tore the crap out of my hands. i'm gonna start bringing duct tape, because bandaids just don't hold together for workouts

i'm feeling strong thanks to the extra calories. weighed at 223 today. might just be in my head, but i look leaner than i did a few weeks ago too.

 

[SgtSlaughter]

Great workouts bro!

yes, very possible you're leaner with the training and eating your doing

 

[eager2learn]

Great workouts bro!

yes, very possible you're leaner with the training and eating your doing

thanx! i hope so

one problem i came to realize before i started this journal was that throughout the past year, i was only getting 2000 cals a day, and good portion of that was fast food cals. i got angry at myself for squandering a lot of muscle gain that i could have had, had i good diet and adequate calories.

so a theory i have, is that i was getting such a low amount of calories, and bad ones at that, that my body was slowing down its own metabolism and storing more bodyfat than it should.

at least i hope that is the case

 

[eager2learn]

Tuesday Sept 05-06

Coach wrote squats in kg so i'm gonna convert to lbs

Back Squat 5 set by 5 reps
65kg (143.3 lbs), 75kg (165.3 lbs), 95kg (205.4 lbs), 115kg (253.5 lbs), 125kg (275.5 lbs) - last rep of the last set he put his hands under the bar and helped with it

Front Squat 5x5

70 kg (154.3 lbs), 75 (165.3),, 80 (176.3), 85 (187.3), 90 (198.4lbs)


(Superset
Standing Military Press 4x5
40,45,50,50
Snatch Grip Shrugs 3x10
40,50,60)

Bench Press 6x5
135,145,165,185,205,215 was helped on last two reps of 215

Incline Bench 5x5
135,145,165, 175, 185

bodyweight Dips 3x0

Curls 3x10

Abs
15 situps
30 crunches
30 crunches
15 situps

 

[carlsuen]

wow.. all your lifts are really similiar to mine.. except for bench which i'm really weak at..

wow you're a very tall guy too.. i'm at 6' and 200 lbs(90kg approx)

congrats nice workout..

 

[eager2learn]

Didn't sleep or eat much at all wednesday and thursday, and when I'm already in a calorie deficit with broken down muscles, I don't see much point to lifting, so I skipped today.

Will get a ton of calories and tear it up tomorrow.

 

[eager2learn]

Friday the 9th, 2006

Got to the gym late and had my workout shortened and combined with thursday's missed workout! Doh!

(in kg)
Behind the Neck Jerks 45,50,60,70,75

Power Cleans
55,65,75,80,
80 gave me trouble even though I've done it many many times before. The start of a bad workout!

Hang Snatches
40,45,50,55

Squat To Press
35,40,45,45 4x5

Deadlift (in lbs)
264 x 5 reps,286 x5, 308 x3

I did horrible on these! My back was toast after the power clean which should have been an easy weight for me! I had to cut my deadlifts short by two sets and two reps.

Lat Pulldowns 4x8


Ab stuff (
Russian Twists 2x10
Reach-ups 2x10)

Bad workout.

I'm feeling good today though. I'm gonna go for an 80 kg PR split jerk today!

 

[eager2learn]

Sept 11,2006

Split Jerks 5x3 - 55,60,70,75,80 - PR on the 80 kg. Felt easy. Could have probably done 85. Anyone want to make bets on when I reach 90?

Squat Cleans 5x3- 50,55,60,65,70,75

Squat Snatch 5x3- 40,42.5,47.5,52.5,60

Snatch Grip Pulls 4x5- 60,65,70,75

3x3 - 4x3 45,50,55,55

Pull-Ups 4x4 Bodyweight

Ab Work

Gaining weight steadily. at 225 right now. Estimating I will be around 232 at the end of the month.

Ordered 50 lbs of grass land beef today. Hope I can fit it all in my freezer.

I'll never go back to store-bought beef if I can. Being able to eat lbs of grassland beef in a day and getting no gas or digestion problems makes me love it.

 

[eager2learn]

Wednesday, Sept 13, 2006

This workout sponsored by food. An extremely anabolic substance

Backsquats 5x3, in lbs
176,198,242,286, ------- 308 lbs!!! PR!!! my first 300+ lb squat

Front Squats 5x5
110,132,154,198 - dropped at the bottom of fourth rep, 198

Front Press 5x5
40,45,55,---60 --- PR!!! First time I pressed two blues over my head without any leg drive

Snatch Grip Shrugs 3x10
60,65,75

Bench Press 5,4,3,2,2
155,175,205,225,245

IBP
135,145,165,185,205 - coach assisted me a lot on 205

Behind Neck Lat Pulldowns 3x10

Curls 3x10

Got there late again and had to miss out on a few exercises. Really need to start coming earlier.

Overall I've set a lot of PR's this week so far.

The extra calories and bodyweight really helps.

 

[super_rice]

Why didn't you just do the exercises as planned?

It's not like you need your coach there when you squat or bench anyway..

 

[eager2learn]

Why didn't you just do the exercises as planned?

It's not like you need your coach there when you squat or bench anyway..

Not sure what you mean. All the exercises I list in my log are the ones as planned.

I couldn't finish because the gym closed : ) doh

I do need the coach though while setting PRs though. They have one who works from 5pm - 10pm each day helping to train various athletes. No way I'm going to let someone unexperienced spot me when I'm trying to go really heavy.

 

[eager2learn]

Couldn't make it thurs or friday... went Saturday instead.


Sat, Sept. 16, 2006

(in kg)

Behind The Neck Jerks 5x3
45, 50, 60, 75, 80 (pr)

3 pos snatch 40,45,47.5,52.5,60 (pr)

3 pos clean 50,55,60,65,70 - shoulda gone 75 for the last one instead

Box Step-Ups 4x5
30,40,45,45

Deadlifts 5x5 (in lbs)
264,286,308, 319, 330

Dips 3x10

Pull-up 4x4 bodyweight


When I started I dove right into my workout and did my sets with very list rest. Then I lost my energy and had to take nearly 5 min breaks between reps. I was thinking of bringing some fruit or light snacks with me and eating them by the fourth exercise so I'll have energy to finish in a timely matter, and possibly improve my lifts.


Been having PRs nearly everyday for the past two weeks now. This marks the end of my fourth workout week, and next week is deload. I wonder what's making me PR so much lately? The extra cals? This grass fed cow beef and milk I've been consuming? The virgins I've been sacrificing? I think it's the extra calories, probably.

time to go slam a pound of beef now...

 

[TomoUK]

good work with all the pr's, stupid question coming....what are 3 pos cleans/snatches?

 

[eager2learn]

good work with all the pr's, stupid question coming....what are 3 pos cleans/snatches?

not a stupid question. a lot of weightlifting coaches have their own brand of obscure exercises they use.


it's where the barbell starts off on the ground, then you do a pull with it, then snatch/clean the weight from the hang position. keep holding onto the weight, then lower it down to just below the knees and do the clean / snatch from that position, then put the weight on the ground, and do a power clean / snatch from the floor.

 

[super_rice]

not a stupid question. a lot of weightlifting coaches have their own brand of obscure exercises they use.


it's where the barbell starts off on the ground, then you do a pull with it, then snatch/clean the weight from the hang position. keep holding onto the weight, then lower it down to just below the knees and do the clean / snatch from that position, then put the weight on the ground, and do a power clean / snatch from the floor.

I always thought a 3 position snatch was:

snatch pull, then snatch from the hip, snatch from below the knee, snatch from the floor.

or:

snatch pull, drop snatch, full snatch.

Conversely, 3 position clean would be:

clean pull, then clean from above the knee, clean from below the knee, clean from hang.

Never done it with power movements, but I guess it may be a good one to try, in order to develop power clean like speed from the hip during a full lift. I'll try those out today! Good work on the lifting! Train hard and don't eat processed food!

 

[eager2learn]

I always thought a 3 position snatch was:

snatch pull, then snatch from the hip, snatch from below the knee, snatch from the floor.

when you say hip position, are you thinking the same as hang position?

if so, then our definitions are the same for 3 position snatch.

thanks for the encouragement. i've been setting pr's like mad lately, but have started packing on some fat. i wonder if i should just keep eating then worry about burning all the fat off later?

 

[super_rice]

don't worry about the fat. you will gain weight invariably as you advance.

when i mean from the hip, it's a very very high hang. so you only dip maybe 2-3", so the bar is essentially already in the finished position. you use this to develop top end speed and acceleration in the pull, and also some aggressiveness

 

[eager2learn]

only 226.6 today. i stopped forcing myself to eat the past week and i'm feel much weaker in the gym as a result. i want to hit 250 lbs with no disregard for bodyfat by the end of this year. possible?

9/18/06 Workout - Start of unloading week

Clean + jerks ( 1 clean, 3 jerks, racking on shoulders each time, in kg)
50,60,70,75

Snatches 5x3
40,45,45,50,50

Snatch Grip Pulls 4x5
55,60,70,70

3x3s
40,40,45,45

Alt DB Shoulder Press
20,25,25

Feel badly exhausted this entire workout

 

[BiggT]

You need those cals, my man.....250 with no disregard for bodyfat, lol, is very do-able.....however, at 6' 7" I don't think bodyfat will be any issue at 250 regardless.

Whats types of meals do you eat? And what do you typically eat for breakfast?

 

[eager2learn]

You need those cals, my man.....250 with no disregard for bodyfat, lol, is very do-able.....however, at 6' 7" I don't think bodyfat will be any issue at 250 regardless.

Whats types of meals do you eat? And what do you typically eat for breakfast?

i try to start off with a lb of grassland beef, two or so glasses of milk, and a medium sized yam.

on the best days, i eat 3 large meals a day with a lb of beef or fish, plus a lot of carbs and milk.

then the small meals i will have pb&j's with nuts or something.

but some days i lose my appetite and breakfast keeps me full for most of the day, and then i can only get in dinner :X

9/19/06 workout

Back Squats - kg 5x5
60,70,85,95,100

Front Squats 5x5
50,60,70,80,90

Front Press
40,45,50,55

Bench Press 5x5 lbs
135,155,175,195,215

IBP lbs
125,135,145,165

Hypers 3x10 - bodyweight

Lat Pull Downs
3x10

Barbell Curls 3x10
25,27.5,30

Felt better this workout

 

[eager2learn]

Did not mean to post twice Post reserved for next workout

 

[BiggT]

I'd up the beef to 2lbs......4 large meals, plus a gallon of whole milk a day should get you started with plenty of cals.....even double up on the sweet potatoes......in the mornings, try eating a 4 egg omlette with ham.....and have some oatmeal and toast, then spread the 2lbs of beef over 3 meals......just some ideas......pre-bed, if you have a shake....mix w/ whole milk, and add a few scoops of ice cream too.

 

[eager2learn]

I'd up the beef to 2lbs......4 large meals, plus a gallon of whole milk a day should get you started with plenty of cals.....even double up on the sweet potatoes......in the mornings, try eating a 4 egg omlette with ham.....and have some oatmeal and toast, then spread the 2lbs of beef over 3 meals......just some ideas......pre-bed, if you have a shake....mix w/ whole milk, and add a few scoops of ice cream too.

i meant to say in my post, but it came out wrong, was that i eat a pound of fish or beef with each meal. so on a good day i'll get in 3 lbs, and a half gallon of milk.

i've never tried supplements before. any suggestions on what protein to mix in with the milk before bed?

 

[Rabid_Goose]

I get On Whey from Bodybuilding.com

It is 29 dollars for a 5 pound tub, I use two servings a day and it'll last me just a few days over a month. Or you can get the 10 pound tub for like 50 some dollars.

 

[BiggT]

Don't worry about supplements.....calories add bodyweight.....a protein powder is good to have on hand, though. Don't go crazy over descriptions of biologically engineered and scientifically digested aminos and all that junk.....the 5 dollar tub O' shit at Wal-Fart is just as effective......I suggest buying a protein powder based on taste and taste alone (and of course affordability is a factor)......or a gainer like Muscle Milk is good for extra cals.....add lots of PB and ice cream for taste and you're looking at 1100 cals a shake.

ON Whey, as mentioned above is mighty tasty too.....2 scoops, 2 cups of milk, 2 bananas, 2 tablespoons of peanut butter, 2 scoops of ice cream, and you're good to go for a ton of easy to drink calories.

 

[eager2learn]

Hey guys. It's been a while since I have posted, but I have not stopped lifting or stopped setting PRs.

Not going to go to the trouble of listing all of my past workouts, so I'll just list my newest PRs.

Squat 308 lbs x 3, will probably hit 319x3 in two weeks.

split jerk x 3 = 85kg

snatch = 62.5 kg

front squat = 242lbs x 3

about two months ago i switched to a four day a week format.

everything was ago at first, then around the end of sept i started to feel like total crap. could not sleep, was exhausted all the time.


the coaches told me this was normal, and my body would eventually adjust to the four day and start to feel good. i thought they were crazy, but i stuck with it anyway.

i'm finally adjusted to it now, can sleep well, and feel confident about my future lifting.

i just stepped on the scale and i'm 238.1 lbs. 24 lbs up from when i first started.

my bodyfat is not that high at all. in the morning before i am bloated from my gallon of milk, i can see two abs, and a hint of love handles. i figure i can hit 250 by the end of dec, then spend all of jan+feb staying at that weight and burning off bodyfat.

 

[gettnlarge01]

Congrats on the gains!!

 

[BiggT]

Nice gains....and yes, your body does become conditioned to volume. You're a tower, brother, you have a ways to go before bodyfat is even an issue. At your height, 300lbs will be a nice, trim weight......and honestly, depending on how far you want to take oly lifting, you'll probably need to be someplace between 350-375 to really maximize your potential.

Great lifts though, and good progress.

 

[eager2learn]

I hit the wall HARD. A month ago I started not sleeping at all.

When I first started lifting I had huge trouble sleeping. It subsided for a while. Now it's bad, worse than ever.

Been to doctor, got checked out, nothing is wrong with me. My diet is great.

The bottom line is, any sort of lifting destroys my seep for the next 2-3 days.

I'm talking a couple hours a night, max. Whenever I stop lifting, my sleep returns to normal and is perfectly fine.

Which in turn has caused my body to turn to crap. Down to 230 lb. More fat than I've ever had in my life. I've developed a belly now yet I am skinny. Sknny-fat is the best word. Lifts getting weaker.

Have taken time off just in case I was overtraining. Mostly 3-4 days at a time. Have done it twice so far.

About ready to quit totally because I see no solution, and no sleep is really messing with me.

Going to try DRASTICALLY reducing weights this week.. A 300x3 lb squat becomes 260x3. A 90kg jerk becomes 70kg. I will not strain at all in lifting, nor require a spot. If I still have sleeping troubles, I don't have much choice other than to stop.

 

[BiggT]

I hit you up in the "I can't sleep" thread.

Now that you mention you were cleared by a Dr, and the body comp issues, I am almost certain you're a bit "overreached". I think your levels of the catabolic stress hormone cortisol are high.

The high volume and brutality f olympic lifting takes a long time to condition yourself to......you'll be fine over time. I'd deload until you start feeling good again though.

 

[eager2learn]

I hit you up in the "I can't sleep" thread.

Now that you mention you were cleared by a Dr, and the body comp issues, I am almost certain you're a bit "overreached". I think your levels of the catabolic stress hormone cortisol are high.

The high volume and brutality f olympic lifting takes a long time to condition yourself to......you'll be fine over time. I'd deload until you start feeling good again though.

Thanks. I read the post. I'm going to have to agree with you. It's hard to admit it though, because I have a pretty reputable coach who decides my workouts and watches my technique. In his words, overtraining in weightlifting is extremely rare and super hard, so even though the thought has crossed my mind all month that I could be overtraining, his words have made me second guess it.

When I do a deloading week (which is every three weeks now), twoards the end of that week, I'm sleeping well again. When I start my heavy week back up, no sleep. I'm going to take a deloading MONTH until my sleep is back to 8 hours a night for at least a week solid. If my sleep ever goes below 7 hours, I'm going to immediatly switch back to light weights.

 

[BiggT]

You're caught between a rock and a hard place. When you commmitt to a coach, you need to have faith and not second guess them. The problem here is you're not simply "being a pussy" lol, you have real symptoms of overreaching.

I agree that overtraining gets thrown around a lot with no real basis. I do know that O-lifting is brutal and you do need to condition your body to the types of workouts. I can guarantee that you'll do well with it over time, but I see no sense in plowing through feeling miserable with 5 hrs of sleep a night either. I don't see how a deload can hurt.

 

[eager2learn]

I think coach and I had an misunderstanding. He didn't know how ragged out I was.

I've never felt this bad in a long time, even when comparing to being sick. I felt like someone just took all the energy and joy out of me. It's such a weird feeling, but it's like looking at the world in grey.

I started my deloading month. Usually today I would try to break my records as this is my third heavy week in a row. I'll post the weight I did, and the weight I would have tried to break today.


Back Squat (lbs) 5x5 132, 154, 176, 198, 220 (max 5 rep 286)
Front Squat (lbs) - 110, 132, 154, 176, 176 (max 5 242)
Overhead Press (kg) 4x5, 40,40,50,50 (max 5x60)
Snatch Grip Shrugs - 3x10, 50,65,65 (max is 80 kg i think)
Bench Press lbs5x5 (135, 145, 165, 175, 185 (max 225x5)
Incline Bench 5x5- 115, 125, 135, 145, 155 (max 205 x 5)
Hypers - bodyweight (35 lbs max)
Lat PullDowns
Curls
Dips

Everything felt pretty nice. Didn't strain on any of the lifts.

No elevated heart rate after the workout. Is this how it should be? It would be nice if I could gain on a workout like this.

Slept 6 hours that night. Longest I've slept in a row in a while.

Wednesday my body was starting to feel better. I got horny for the first time in a while. My sex drive had been completely dead for the past month.

When my sleep goes back to 8 hours a night, I'm gonna stop deloading I think, or I might keep it up. Not sure what to do here. Maybe get a solid week of sleeping well before I go back to the heavy weights and pushing myself?


Now I've gained all this fat from being overtrained and lost weight. What should I do to fix this? I know my weight will go back up when I recover and get my appetite back, but what about this fat? Will it go away as well? BigGT, please advise Thanks

 

[eager2learn]

wow, I'm way worse off than I thought.

did lifting last night. i dropped down 20kg on all of my lifts and STILL felt super fatigued after the workout and only slept TWO, yes TWO hours at night.

i've taken way too much out of my body with this lifting, going from no athletic experience to full on olympic lifting. not sure what to do at this point. i know there is nothing wrong with my body, i just went to the doctor recently. i don't feel sick, and only exercise is making me super fatigue afterwards.

then again i did spend over a month and a half pushing through no sleep and only getting weaker. perhaps i need to spend that long not lifting, or not lifting hard, and unfucking my body.

advice anyone?

edit: I slept 6 hours in a row on my off day wednesday. It's only after lifting that my sleep and how I feel goes to crap.

 

[BiggT]

You just need to let the fatigue fade. You sound like you're in further than I thought originally (and I did think you were in pretty deep). It'll get better, you'll gradually start feeling like you again. Worst case scenario if it keeps up is you'll need a week or even 2 completely out of the gym.

Your body comp will take care of itself. I'd assume your cortisol levels were sky high. As you star to feel better, the stress hormone production will cease, just eat how you normally would, then get back in the gym and do your thing.

 

[eager2learn]

You just need to let the fatigue fade. You sound like you're in further than I thought originally (and I did think you were in pretty deep). It'll get better, you'll gradually start feeling like you again. Worst case scenario if it keeps up is you'll need a week or even 2 completely out of the gym.

Your body comp will take care of itself. I'd assume your cortisol levels were sky high. As you star to feel better, the stress hormone production will cease, just eat how you normally would, then get back in the gym and do your thing.

Thanks =) Your posts are like a breath of fresh air that make me feel relieved, haha.