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Thread: Journal for the "hardgainers," "ectomorphs," "beanpoles," etc. page

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    samiamm's Avatar
    samiamm is offline Senior Member
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    Journal for the "hardgainers," "ectomorphs," "beanpoles," etc.

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    Ok, here we go

    Age - 18
    Current Weight - 138
    Current Height - 6,0
    Weight goal - 170-190


    Workout Regimen


    Mon

    (5 min warm up)
    (stretch)
    Deadlifts (warm up set)
    Deadlift - 2 sets - 5-7 reps (failure)
    Overhand Pull ups - 2 sets - (failure)
    Bent over Barbell Rows - 2 sets - 5-7 reps (failure)
    Barbell Shrugs - 2 sets - 5-7 reps (failure)
    Barbell Curls - 2 sets - 5-7 reps (failure)
    Dumbell Curls - 2 sets - 5-7 reps (failure)
    Wrist curls - 1 set - However many I can knock out

    Tues
    SPRINTS HIIT
    30 sec sprint
    30 sec rest
    9 intervals


    Wed
    (5 min warm up)
    (stretch)
    Bench Press (warm up set)
    Bench Press - 2 sets - 5-7 reps (failure)
    Tricep dips - 2 sets - (failure)
    Incline D-bell Press - 2 sets - 5-7 reps (failure)
    Seated Shoulder Press - 2 sets - 5-7 reps (failure)
    Standing lateral D-bell Raises - 2 sets - 10-15 reps
    Cable Tricep Extensions - 2 sets- 5-7 reps - (failure)
    Skull Crushers - 2 sets - 5-7 reps- (failure)

    Friday
    (5 min warm up)
    (stretch)
    Squats (warm up set)
    Squats - 2 sets - 5-8 reps (to failure)
    Leg press - 2 sets - 5-8 reps (to failure)
    Stiff legged deadlifts - 2 sets- 5-8 reps (to failure)
    Lying leg curls - 2 sets - 5-8 reps (to failure)
    Standing Calf Raises - 1 set - 10-15 reps
    Seated Calf Raises - 1 set - 10-15 reps
    Crunches - 1 set - however many I can knock out
    leg raises - 1 set - same as above

    Diet -

    I'll update this as I go along



    Also, I will switch my workout regimen once every 2-3 months



    I'm making this for any other hardgainers looking to stay as primal as possible while beefing up.




    LETS GET IT!!!!!!!!
    Last edited by samiamm; 11-24-2012 at 12:33 PM.

  2. #2
    samiamm's Avatar
    samiamm is offline Senior Member
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    So, for any other hardgainer reading this, it's obvious to me now that, if you REALLY want to gain quality mass and muscle, you're going to have to step out of primal, or at least, expand your "primal borders."


    Today
    I went out to my local health store and bought

    3 bottles of pure goat milk
    3 tubs of pure greek european yogurt (one of them had 34 gs of carbs per 1 cup serving!!!! But, you're going to need alot of carbs, don't make the same mistake I did)
    1 stick of pure, pasture, cultured, lightly-salted butter


    I'll have to find some better butter next time, but this isn't that bad




    Also, eggs will be your best friend here.


    Instead of GOMAD, I'm doing what mark suggested, ADEAD "A dozen eggs a day"


    Honestly, I'll probably go past that.


    Breakfast is going to be MY biggest meal of the day, that's what I've decided.

    I am at a small, private university, and my primal options at our large cafeteria are VERY limited. Therefore, most of my quality protein will come from outside of the university food. I'm trying to find a good farmer's market right now.

    Anyways, the un-natural eggs I can deal with.


    I'm getting too far into this right now, so like I said, the day that I eat, i'll record what I ate that day, so i'll update my diet as I go along, along with everything else.

    WISH ME LUCK!!

  3. #3
    samiamm's Avatar
    samiamm is offline Senior Member
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    7:30 am - Breakfast (6 eggs and 1 bowl of pineapple+peaches)


    9:00 am - Workout
    Deadlift - 2 sets - 95 lbs
    Overhand Pull ups - 2 sets body weight
    Bent over Barbell Rows - 2 sets - 65 lbs
    Barbell Shrugs - 2 sets - 140 lbs
    Barbell Curls - 2 sets - 55 lbs
    Dumbell Curls - 2 sets - 30 lbs
    Wrist curls - 1 set - 10 lbs

    11:30 - 1 peice of grilled chicken, sweet potato with butter, 8 fl oz "Redwood Hill Farm" Plain Cultured Goat Milk Kefir, 1 cup of "Greek Gods" Traditional Plain Greek Yogurt (probably should have included a simple, fast acting carb such as white rice or mashed potato in this meal, but oh well, will do Wednesday)
    Last edited by samiamm; 11-26-2012 at 09:49 AM.

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