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

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  1. #1
    Join Date
    Feb 2012
    Posts
    107

    Journal for the "hardgainers," "ectomorphs," "beanpoles," etc.

    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 01:33 PM.

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