Erebus's other get bigger log

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

Hello PE world! About four years ago my stomach got really weird and I could barely eat. Every time I would try, my stomach would hurt and I would gag. Naturally I lost a lot of weight. Recently my eating has gotten better so I won’t to get bigger, but this time more muscular.

I am 5’ 11” 140 lbs. I’m skinny and want to change that.

Hopefully this log will motivate me more and if not, at least I will see how I progress.

Today me and my work out partner did back and shoulders.

I started with assisted pull ups:
I did 4 sets, switching to a neutral grip when tired so I could do more reps.

Lat pull down:
10x100lbs
8x110lbs
8x120lbs
6x130lbs

Cable horizontal row:
3 sets of 8 reps at 90 lbs
(Kind of light for me, was looking for perfect form and pulling completely back)

Hammer strength pull down machine:
Not sure weight

Overhead dumbbell press:
10x40lbs/arm
8x45lbs/arm (I can usually do 10L)
Less than 8x45 to failure

Cable vertical row with rope
10x70lbs
10x80lbs
10x80lbs

Overhead barbell press (behind head)
This was first time trying this. I did light because I was wobbly
10x45
10x65

Side lateral raises
10x15lbs/arm
10x15lbs/arm
4x20lbs/arm before being to tired so finishing with 6@15lbs/arm

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

Today we did chest.

Barbell flat bench:
10x125lbs/arm
8x130lbs/arm
6x135lbs/arm

Dumbell flat bench:
Was feeling weaker than usual as we increased the 10 rep by 10lbs and 8 rep bench by 5 lbs than usual so started lighter than usual but ended up not needing to.
10x40lbs/arm
10x45lbs/arm
10x50lbs/arm

Hammer strength decline machine:
10x70lbs
10x80lbs
10x80lbs

Incline dumbell flies:
10x25lbs/arm
10x25lbs/arm

I usually do more exercises(incline bench/dumbell incline) but wasn't too into it today. Skipped triceps and will do tomorrow with biceps because I'd rather have a good day than a lame forced one.

[RockstarParkingDude Senior Member Find all posts View Profile Close RockstarParkingDude]

looks like a pretty solid routine, whats your diet look like?

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

Unfortunately like a college student paying his way through college. I try to eat healthy but not always possible and usually end up having microwaveable meals. They're supposed to be "healthy choice" but they're also microwaveable so not really.

I try to eat a lot of protein, mostly in the form of chicken. I also take synthia-6 after workouts.

I'll be the first to admit diet is definitely a shortcoming of mine. I don't really gain fats, for me I'm more worried about not getting enough calories/nutrients/vitamins. I am taking Opti Men multivitamin, but I also understant it is just a supplement. Anyway in 50 mins or so I'll be off to work biceps and triceps and play some basketball.

Thanks for first reply!

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

2/23/11

Did biceps and triceps today.

barbell curls:
12x40lbs
10x45lbs
8x50lbs

seated dumbell curls:
I do one arm at a time, but keep the bicep flexed until I bring other arm up before going back down. It gives a nice burn because the bicep is under constant tension.
8x20lbs/arm
8x20lbs/arm
Until failure(not sure)x25lbs/arm

cable curls:
Drop set
(8x100
8x80
8x60
15x40
only break is moving pin to other weight)
8x100
8x100

Palms down cable curl
(first time doing this, felt really weird, my arms were so pumped after drop set that biceps like got in way of lifting)
10x50
10x60
until failurex70

2 sets of until failure hanging dips

Tricep cable pulldown
drop set
(8x100
8x80
8x60
15x40)
8x90
8x90

I did less triceps that usual as we went late and I wanted to play basketball.

[RockstarParkingDude Senior Member Find all posts View Profile Close RockstarParkingDude]

exercise is great but diet is 75% of getting the body you want. do you have a school mealplan? the cafeterias in a lot of them have some decent heathy choices.

then again when i was in college i ate pizza 4 times a week, and chinese the other 3.

at least try to add as much lean protein in as you can manage. without that the workout is going to make you more efficient not bigger.

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

I know diet is important, it is just hard to find good balance of having time for healthy meal, studying, working out, and PEing. Definitely need to work on it. Not knowing how to cook definitely does not help haha. I am a commuter to school and live with my step dad who is basically a room mate. I try to eat as much protein as I can though. I definitely know what you're talking about with more efficient but not bigger. I think I am stronger than I look, which is kind of cool, just not when you look as skinny as me haha.

Taking a rest day today because I have a calc midterm tomorrow as well as a paper due.

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

Only played basketball yesterday.

Today I'll be doing back/shoulders without my workout partner. This is both a blessing and a curse because now I can do all the exercises I like, but with not as much weight.

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

Back and shoulders today. I think I had a pretty good workout.

Assisted pullups (so I can deadhang and actually be able to do them).
Did until failure switching to neutral grip to do some more reps. 3 sets.

Wide grip lat pull down:
10x110lbs
8x120lbs
5x130lbs(couldn't get that sixth one this time)

Close/neutral grip lat pull down:
I am actually not quite sure what weight I did lol. I did what my partner did, I think it was same as above, but I did the sixth.

Sitting cable rows
3 sets of 8x100lbs

Dumbell Overhead Press
10x40lbs/arm
10x45lbs/arm
10x45lbs/arm(these felt easier than usual, either I had good day or got stronger, hope its the ladder haha)

Cable reverse fly
3 sets of 10x30(i think, it was setting 6, which I think was 30 for that machine)
Really liked this exercise.

Cable vertical row:
3 sets of 10x70

Ran out of time, I would have done shrugs and behind the neck shoulder press if I could.

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

Just basketball today, had late night and we decided to have insane work out tomorrow.

Gonna do chest and triceps

I'm thinking:

Flat bench:
10x120
8x130
6x135

Dumbell Flat:
10x45lbs each
10x45lbs each
as many as I canx50lbs each

Incline Bench:
10, 8, 6 not sure weights

Incline Dumbells:
10, 10, 8 not sure weights

Hammer strenth decline machine
3 sets of 8, 180lbs

Chest flies
10x30lbs, 3 sets

High cable flies
not sure weight, 3 sets

Hanging dips:
3 sets till failure

skull crushers:
not sure weight

Cable rope pull down
(drop set)
2 sets of 8x90

Cable pulldown with curly bar:
Same as above

Dumbell press with elbows close to sit. its technically a chest exercise, but at this point, its light and kill already worked triceps, not the rested chest.

any ideas?

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

I had a REALLY good chest work out, but it was at the expense of my tricep workout.

Started out with flat bench:
(Drop Set:
8x135lbs
8x115lbs
8x95lbs
15x75lbs)
This felt sooooo good, I don't know why but my chest just made me feel good.
7x135lbs
6x135lbs

Flat dumbell press:
10x45lbs/arm
9x45lbs/arm
7x45lbs/arm
(usually I can do 10x45 without spotter, but I failed to complete with spotter, that drop set was crazy)

Decline machine:
8x180lbs
4x180lbs/failure

I attempted incline bench, but my deltoid starting twitching and I took it as my quo to stop benching motion.

High Cable fly
10x30/arm(too easy)
10x40/arm(just right)
12x40/arm(Really forced the last two out)

I did one set of dumbell flies before deciding my chest was done.

Triceps came, and I was physically exhausted.

I did 10 hanging dips, went to get water, so girl started doing leg raises. i didn't feel like being a dick so moved on to try close grip bench press... Which didn't work well, I did like 4 at 95lbs then decided against doing.

Rope Pulldown:
(drop set:
8x100
8x80
8x60
15x40)
8x90
8x90

Forced myself to play basketball. Shooting is never good after tricep workout but after running and getting blood flowing to other spots I started shooting high percent.

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

Did legs today(and some abs)

Leg lifts and decline bench crunches, not sure how much just did.

Squats:
6x95lbs
10x115lbs
10x115lbs
Squat is really light, but my hips have trouble taking the motion so i just have to work at it and get used to it before I can go heavier.

The leg press when you like lay under it and push it at 45 degree angle:
10x170+weight of machine
10x^^^

Tried doing lunges with 50lbs but my glute must have been pulled because it felt like someone was stabbing me every time I went down.

Basketball couple hours later.

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

Been working out as usual the past two weeks just didn't post anything.

Today was a chest day

Flat Bench:
(Drop set
8x135
8x115
8x95
15x75)
10x115
6x125

Incline Bench:
10x95
10x105
6x115(shoulder felt weird so stopped)

Incline Flies
10x30/arm
10x35/arm
10x35/arm

Dumbell Flat Bench
10x40/arm
10x40/arm

Low to high cable flies
3 sets of 10

Body weight dips
2x10

Rope Pull down:
(Drop set:
8x100
8x80
8x60
15x40)
10x50
10x60

Overhead dumbell extensions
10x15/arm
10x10/arm

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

Had a great shoulder workout today.

Dumbell shoulder press:
(Drop set:
8x45/arm
8x35/arm
8x25/arm
15x15/arm)
8-10x40/arm
8-10x40/arm
I think I then did a few more reps with 30/arm to go to failure.

Side Lateral Raise:
10x15/arm
This seemed easy so I upped to 20
10x20/arm, then some more reps with 15/arm
I could not keep good form so dropped it to 15/arm with final set

Front raises:
10x15/arm
10x15/arm
10x15/arm

Arnold Press:
Not sure of the numbers, somewhere between 8 and 10, till I felt I couldnt safely go up without partner (he was not here today)
8-10x30/arm
8-10x30/arm
8-10x30/arm
Failurex25/arm

Side Raise with cable
10x20/arm
10x20/arm
10x20/arm

Rear deltoid raise:
10x30
10x35
10x35(i think i failed before 10 actually)

Dumbell shrugs:
10x55/arm
10x60/arm
(drop set:
10x60/arm
10x50/arm
10x40/arm
failurex30/arm)

I went to side lateral raise machine then went one set until failure, not sure of weight.

I then went to overhead press machine and use the narrow grip perpendicular to shoulders until failure with 55lbs, then again (no break) with 35lbs

The numbers may be wrong and I may be missing stuff. I was really focused today for some reason. I sweated... I never sweat. I randomly started doing drop sets at end of exercises to squeeze everything I could out of my time.

Unfortunately forgot basketball shoes at home so went home after.

[Erebus197 Senior Member Find all posts View Profile Close Erebus197]

Thanks Kayla, diet is definitely the most important, and the most difficult part

Back today, went pretty well.

Cable Lat Pulldown:
10x100lbs
10x110lbs
8x120lbs
failure around 5-7 with 130lbs

Dumb Rows on flat bench:
10x40lbs
10x40lbs
failure around 10x40lbs

Close grip cable lat pull down:
10x110lbs
8x120lbs
6x130lbs

Hammer strength high row:
10x70/arm
10x80/arm
10x85/arm