The journey of an ectomorph

[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!