Journal for the "hardgainers," "ectomorphs," "beanpoles," etc.
Ok, here we go
Age - 18
Current Weight - 138
Current Height - 6,0
Weight goal - 170-190
(5 min warm up)
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
30 sec sprint
30 sec rest
(5 min warm up)
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)
(5 min warm up)
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
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.
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."
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!!
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.