Phlab's Scrawn to Brawn Ectomorph Journal

Discussion in 'Training Logs' started by Phlab, Apr 1, 2005.

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  1. Phlab

    Phlab OT Supporter

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    Background

    Started at 6'2 135 the fall before last. After a little over a year of lifting, plus a couple months of lifting while eating right, I got up to about 169. I was then afflicted with a terrible case of mono, was bedridden for 4 weeks, and couldn't lift for another 2. There go all my gains, I now weigh 155. Even though 155 is 20 pounds heavier than 135, I still look like a holocaust victim. That needs to change.

    Short term goal:

    Get up to 170 with minimal fat gain

    Not as short of a term goal:

    180

    Long term goal:

    200+

    Lifting routine:

    I was going to experiment with HST, but didn't feel like fooling around with some weird program. I've already gained a decent amount of strength by doing westside for 9 weeks (over the summer) with 2 friends that are a shitload stronger than me. Although my diet was shitty on westside, my lifts went from

    Bench: 95 - 145
    Squat: 135 - 225
    DL: 135 - 255

    I'm going to be doing a 5 day split that worked well last time - I was gaining on average 2 pounds a week for several weeks, until I got mono.

    Monday: Legs
    Tuesday: Arms (bis/tris/forearms)
    Wednesday: Shoulders
    Thursday: Back
    Friday: Chest

    Lifts are likely going to be chosen from the following:

    Legs: Squat, (maybe box squat), Leg press, Leg curl, GHR
    Arms: EZ bar curls (straight bar destroys my wrists), Alternating DB curls, hammer curls, Cable curls, CG bench, overhead DB press, cable pushdown things, skullcrushers
    Shoulders: Arnolds, Lateral raises, Front/Plate raises, Rear delt raises, Reverse Pec Dec, Face pulls
    Back: Pullups (varying grips), Standing BB rows, Low rows, DL, GHR or reverse hypers, possibly some lat pulldowns.
    Chest: Flat bench, Incline DB bench, Incline smith/reg BB bench, Cable flys, Pec dec

    Diet

    It'll take a while for my stomach to grow again and get used to the huge food intake. I'm going to start off at 3k cals for the first week, 3500 for the 2nd week, and 4k for the 3rd week. However, if 3500 is enough (if i'm gaining at least 1.5lbs a week), I'll stick with it for a while.

    I'll make at least one of these a day:

    1 cup oats
    1.5+ cups vit. D milk
    3 scoops whey
    2 tbsp olive oil or pbutter

    and

    (preworkout)
    2 scoops whey in water.

    I'm going to be getting up a half hour earlier before school in the mornings to make myself some eggs, bread, milk, etc. to make sure I get a good amount of calories early in the day.

    So my diet will mostly consist of:
    Milk
    Oats
    Pbutter/oils
    Whey
    Eggs
    Burgers
    Pizza
    Fries
    Ramen noodles (lots)
    Bread
    etc

    Starting pics:

    Yeah, I know my traps are uneven in one of the pics. I guess I was flexing unevenly.



    [​IMG]
    [​IMG]
    [​IMG]
    [​IMG]

    New progress pics will come after I've been lifting/eating again for a month + 2 weeks, or I gain 10 pounds. Whichever happens first.
     
    Last edited: Apr 2, 2005
  2. Phlab

    Phlab OT Supporter

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    Update:

    Local supplement shop owner is gonna order 25 pounds of protein for me for between 80-100 bucks from the manufacturer. I have a final doctors appointment this thursday (April 7th) to get blood taken to check to see if my mono is gone. Hopefully my liver and spleen have fully recovered from mono, and I'll be able to start the bulking extravaganza next monday.

    Goal: Gain 2 lbs a week.

    Strength goals:

    Bench: 145 ---> 185
    Squat: 225 ---> 250
    DL: 250 ---> 315
     
  3. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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  4. Phlab

    Phlab OT Supporter

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    .
     
  5. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    i know. i was reiterating.
     
  6. Phlab

    Phlab OT Supporter

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    Update

    My doctor appointment went great today. Took blood, although he didnt have time to do the bloodwork to check on my liver enzyme levels, since I had to go to work. Tapped around on my torso, and apparently my liver/spleen have shrunk back down to a decent size. He said it'll take 6 months to get TOTALLY back to 100% normal, but it's fine now. Lifting is alright, just no contact sports/getting punched in the chest/stomach region.

    I talked to the guy from Nutrition Forum again, he hooked me up with a wholesale deal, five, 5.5 pound jugs of whey for 118 bucks, out the door.

    "Essential 100% pure whey" by Iron-Tek. Never really heard of it, but at 22 grams a scoop (equal to ON), I'm not complaining. Taste doesn't matter to me, I'm not sipping this shit for olfactory pleasure.

    The goods:

    [​IMG]

    That's 27.5 pounds, should last me a couple months @ 5 scoops/day

    Can't wait to start lifting this monday (4/11) :wavey:
     
  7. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    haha
     
  8. Phlab

    Phlab OT Supporter

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    Update 1

    First day lifting

    Starting weight: 159

    Legs

    squat
    3x12 135, 145, 145

    GHR
    3x8 60 60 60

    Leg raise
    3x15 90 10 120

    Calf Raise 3 x 20

    I was absolutely fucking exhausted after todays workout. The workout wasnt bad at all in terms of intensity or volume, I'm just not used to working out. It's been a long while

    Diet

    Could've been better, could've been a LOT worse.

    Fat: 141 grams
    Carbs: 451 grams
    Protein: 239 grams

    Calories: 4015
     
  9. Phlab

    Phlab OT Supporter

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    Update 2

    Current weight: 161

    My goal is 2 pounds/week. I was shooting for 2 lbs by April 18th, but apparently my body absorbed everything I ate yesterday. 95% of the 2 pounds is likely waterweight, but hey... I'm not complaining

    My goal is to be 181 pounds (fairly lean, if possible) by June 27. Hopefully things keep going well.

    Arms

    CG bench 3 x 8
    Tate press 3 x 10
    overhead cable press thing 3 x 12
    -
    Hammer curls 3 x 6
    EZ bar curls 3 x 10
    Cable curls 3 x 12
    -
    Forearm superset (reverse curls x 3, behind the back wrist curl type things x 3, last one being a burnout)
    -

    I've noticed that I've lost about 30% of the strength in my arms. I was struggling with 60/70 on the EZ bar curls. At my "prime", I was doing 80 for 10, 90 for 6-8. CG bench went down a shitload too.. Pretty dissapointing.

    Diet

    Fat: 166 grams
    Carbs: 346 grams
    Protein: 286 grams

    Calories: 4004. Not bad.

    Edit: 1000th post :x:
     
    Last edited: Apr 14, 2005
  10. Phlab

    Phlab OT Supporter

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    Update 3

    Current weight: 163

    Gained another 2 pounds overnight @ ~4k cals a day. I was supposed to be 163 my april 25, but whatever. Once again, no complaints. 4 pounds in 2 days is plenty good for me, especially since I've been eating relatively clean.

    Shoulders

    12,8,6,12 bb military press

    3x30 db front raise drop set

    3x10 cable side raise

    3x15 face pulls

    3x15 bb shrugs

    Diet

    Fat: 136
    Carbs: 419
    Protein: 236

    Calories: 3812
     
    Last edited: Apr 15, 2005
  11. Phlab

    Phlab OT Supporter

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    Update 4

    Current weight: 165

    Well.. Another day, another 2 pounds gained. My body is surprising me. 6 pounds in 3 days isn't bad. Plan was to be 165 by May 2nd in accordance with my goals, but whatever.

    Back

    wide grip pullups 4x6

    bb row 3x12

    DL 5x5

    pulldown abs 3x15

    Diet

    Fat: 141 grams
    Carbs: 404 grams
    Protein: 246 grams

    Calories: 3821

    Note: I was just in the kitchen playing calorie catch-up (I wasn't able to eat at work because it was so busy). I was eating 4 slices of this haggardass wheat bread + 2 cups of milk. On the last piece of bread, with about 3 bites to go, I (out of nowhere) puked ALL over the kitchen floor. What did I do? Cleaned it up and ate 3 more pieces. That's animal, can you handle it?
     
  12. Phlab

    Phlab OT Supporter

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    Update 5

    Current weight: 166 (barely)

    Barely gained a pound. Still happy with it, though

    Chest

    4x6 bb bench
    3x12 bb incline
    3x15 cable crossover

    Diet

    Fat 135
    Carbs 395
    Protein 255

    Total cals: 3848
     
    Last edited: Apr 16, 2005
  13. Phlab

    Phlab OT Supporter

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    Update 6/7

    Lifted shoulders saturday, only got up to about 3k calories (if that)... Bleh

    Chalk it up to the keggers friday and saturday night.

    Weighed in at 163 on saturday, not lookin good.
     
    Last edited: Apr 23, 2005
  14. Phlab

    Phlab OT Supporter

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    Update 8



    Weight: 163

    Legs

    squat
    3x12 135, 145, 145

    GHR
    3x6 55 55 75

    Leg raise
    3x12 90 110 130

    Calf Raise 2 x 20


    Diet

    My blender broke! No PW shake today, it really fucked up my diet.

    Fat: 124 grams
    Carbs: 393 grams
    Protein: 208 grams

    Calories: 3462
     
    Last edited: Apr 23, 2005
  15. Phlab

    Phlab OT Supporter

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    Update 9

    Weight: 165

    No blender, diet shitty.

    Arms

    CG bench 4 x 6
    Tate press 3 x 12
    tricep pushdown 3 x 15
    -
    Hammer curls 3 x 6
    EZ bar curls 2 x 10
    Cable curls 3 x 15
    -
    Forearm superset (reverse curls x 3, behind the back wrist curl type things x 3, last one being a burnout)

    Diet

    Not sure, shitty diet lacking a blender.. Likely around 3000 calories.
     
    Last edited: Apr 23, 2005
  16. Phlab

    Phlab OT Supporter

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    Update 10: OFF

    Only have a limited amount of time between school and work to lift, and I had to take care of some serious business in that timeframe.. No lift today.. No biggie, my wrist and shoulder were bothering me anyway.
     
  17. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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  18. Phlab

    Phlab OT Supporter

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    Update 11/12

    Back (4/21) Chest (4/22)


    Weight: 166 (both days)

    Lifts: don't have time to record them.. Pretty much exact same as last week, different rep/set scheme though

    Diet:

    4/21 was at about 3400 cals, 4/22 (today) is 4500.

    Hope to be 170 by the end of next week. I was the business towards the end of last week + blender breaking on me set me back a little bit, but I look forward to making up for it next week. Starting off on the right foot at 4500 cals today, a new record.
     
    Last edited: Apr 23, 2005
  19. Phlab

    Phlab OT Supporter

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    Update:

    Haven't had any time at all to update this.. My schedule is as follows (every day, all week)

    Get up at between 5:00-6:30 AM for school
    School til 1:30
    Rush straight to lifting
    Rush straight home and make a shake, then go to work
    Work til night, get home with barely enough energy to halfass/BS some homework
    Sleep

    When I have a day or two off, i'm either playing catch up or spending time with the gf. I'll try to keep this as updated as possible.

    Weight: 169

    Shoulders

    Diet:

    been between 3500-4000 cals/day, except for last monday due to senior shootout.

    New progress pics on the way when I hit 170, maybe as soon as tommorow. Dunno why, but the pics I had at the beginning of this thread disappeared (at least on my browser)
     
  20. Phlab

    Phlab OT Supporter

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    Update: Got up to around 172, but guess what? I think I have mono again!

    YAAAAAYYY
     
  21. call me mick

    call me mick New Member

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    Should I even ask how are you keep getting mono? Stay away from those slutty bishes man.
     
  22. Phlab

    Phlab OT Supporter

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    lol, I don't go anywhere near them, that's not my style + I have a girlfriend. She's never had mono, so I'm clueless where I got it from in the first place.. This second time is a relapse, which sucks.
     
  23. Phlab

    Phlab OT Supporter

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    Update: Ends up it's severe tonsillitis, thank god it isn't mono again..

    My weight is probably between 160-165 right now since I've been eating about 500 cals/day for a few days now. I have zero appetitie, swallowing kills, dizzy/nauseous, etc.
     
  24. Phlab

    Phlab OT Supporter

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    Update: Tonsillitis is cleared up. My lymph nodes and tonsils are still slightly swollen. I started feeling better just as my antibiotics ran out, which gives me the feeling it'll be back soon.
     
  25. Phlab

    Phlab OT Supporter

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    Aaaaand it's back. Out of the past 3 months, I've been healthy for 2 weeks.
     
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