wukkadb

Just a little assistance work to make me look better Actually leg extensions are done with high reps similar to burnout sets, mainly for muscular endurance. I know some strongman who do the same thing, so I figured I'd try it out. The flyes, curls, and shrugs are assistance exercises though, plus I have a small chest and I feel like if I gained some mass on it I could bench more too...

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TheNegation

Hmmmmmm. I can remember when you were tearing the heads off people for doing that kind of stuff a few months back lol.

I'm actually gonna be doing a lot of bodybuilding exercises this summer and eating like mad to gain some weight, cos being 6 ft and weighing 160 is just ridiculous.
I'm thinking of breaking it up into two 3 day sessions a week with the first focusing on compound movements and the second on all that ghey isolation stuff, wjile cutting down on cardio.

What do you think?

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wukkadb

Well I still think you should focus on heavy compound lifts with low reps, then focus on higher reps for ytour assistance. Do something like this:

Day One - Squat
Back Squat or Front Squat - 5x5
SLDLs - 3x8
Pistols - 3x5
Leg Extensions - 3x10

Day Two - Press
Flat Bench Press - 5x5
Push Press - 6x3
CG Bench - 4x5
Weighted dips - 3x8

Day Three - Pull
Power cleans - 8x2
Snatch grip deadlifts - 5x5
BORs - 4x5
Pullups/Chinups - 3x8
Curlz

If you want to gain weight, you should eat more food. Isolation exercises are not necessarily ideal for gaining weight, usually they are used for rehab purposes and for specific weaknesses. Thinks like squatting, deadliftting, rowing, etc. will help you gain size way more than tricep pushdowns and latpulldowns or some shit

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TheNegation

Thats pretty much how I have been training(except without the pistols, I'm not that manly). I was gonna break it up so the first three days focus on the three basic lifts with high reps and low weight, to make sure I hit my goals by the end of the summer, a day off, then the next three days focusing on curls and flyes and dips/tricep extension and pull ups that sort of thing. To make me look like I am actually getting some benefit from all this weighttraining.

I don't think I physically can eat more food than I am eating now. The Human body was not meant to take in these quantitys of Peanut Butter, Porridge and milk.

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A person does not act upon the world, the world acts upon him.

wukkadb

05.22.08 - D2

Front Squats (+wrist wraps)
128x5
139x5
172x3
172x3
172x3
+belt
194x1
194x1
194x1
*Singles were pretty easy, gonna go for 205 next week probably.

ME Bench(+wrist wraps)
139x10
172x3
172x3
172x3 (wide grip)
172x3 (wide grip)
172x3 (wide grip)
+belt
194x1
194x1

GM's
139x6
139x6
139x6

Rdl's off 3" Box
183x4
+straps
227x4
227x4
227x4

Floor GHR's (unassisted)
BWx5
BWx5
BWx5
*First time really doing GHR's, they felt pretty good. I'm using this method right here, click me, but I'm not putting mah hands down. I imagine I'll start adding some weight soon

Stretch...

Weight: 163.5


Good day overall. Today was day 2 of my new little routine I made up, feel free to check it out on the first page. I'm going to be strict and do it for 8 weeks straight, making sure I do the same set/rep scheme the whole time really focusing on making progress every week.

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wukkadb

Honestly man, just keep with it, and keep eating. You really need to be consuming 3,500 calories or more every day if you want to gain weight, especially being an ectomorph. Progress will happen you just have to be consistent and stay with it. Idk if you keep a log but if you don't then I think you should. It's good to track your progress and make small goals for yourself that you can attain every 6-12 weeks or so. Just look at this log for example:

Today, a little over a year later, I weighed in at 163.5 pounds. I think the most important thing is consistency and being 100% with it. Good luck though man

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wukkadb

05.26.08 - Day Three

Push Press(+wrist wraps)
128x3
139x3
139x3
139x3
139x3
+belt
150x2, barely missed 3rd rep
150x3

CG Bench(+wrist wraps)
139x5
139x5
161x3
161x3
161x3
161x3
161x3

DB Floor Press
65'sx5
65'sx5
65'sx4, failed on the 4th and kinda dropped one of the dumbells on my right chest, that was cool

Weighted Dips
BW+50x5
BW+50x5
BW+50x5

DB Flyes(slight incline)
35'sx8
35'sx8
35'sx8

Weight; 163.5pounds
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wukkadb

05.29.08 - Day Four

Powercleans(+wrist wraps)
128x2
128x2
128x2
128x2
150x1
150x1
150x1
150x1

These were all pretty easy, I was mainly focusing on correct form since I hardly ever do cleans.

Snatch grip deads off 3" Box
194x3
194x3
238x2
238x2
238x2

BOR(+straps)
194x5
194x5
194x5(narrow grip)
194x5

RE Bench
128x13(hurt my wrists..
+wrist wraps)
128x10(wide grip)
128x10

Hammer curls
35'sx3setsx8reps

Weighted Decline Situpps
25poundsx3setsx20reps

Weight: 159.5pounds.

First time Ive weighed under 160 in a while... pretty interesting!

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T.B.

Curl monkey.

Keep doin' work TyBerg.

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i'm a maven
i know this world is changin'
never gave in
never gave up
i'm the only thing i'm afraid of

wukkadb

06.02.08 - Day 5

Front Squats(+wrist wraps)
139x5
139x5
172x3
183x3 PR
183x3
+belt
205x1 PR
205x1
205x1

ME Bench(+wrist wraps)
172x3
172x3
172x3
183x3 PR
183x3 <-ugly
+belt
194x1
194x1
194x1
194x1

GM's
139x6
139x6
139x6

Rdl's off 3" Box
205x4
+straps
249x4
249x4
249x4

Floor GHRs
BWx5
BWx5
BWx5

Stretch...

Kinda pulled something in my calf while doing GHR's, or maybe it's just a cramp idk but it fuckin hurts.

Weight: 162pounds

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