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Thread: The live of an ectomorph

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  1. #1
    Senior Member
    Join Date
    Apr 2002
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    102

    The live of an ectomorph

    Okay, before someone starts complaining about the title of my journal: Nobody is 100% ecto-, meso- or an endomorph. I just fit the profile of an ectomorph so well, this title is not missed placed

    My diet:

    7 - 8 AM:
    5 slices of brown bread.

    10 - 11 AM:
    5 slices of brown bread.

    1 - 2 PM:
    4 or 5 slices of brown bread.

    4 - 5 PM:
    4 or 5 slices of brown bread.

    7 - 8 PM:
    Some meat, 3 or 4 potatoes and some vegetable.

    9.3 - 10 PM:
    4 pancakes and a wheyshake mix the milk.

    This is what I put on my bread:
    Ham, hazelnut paste(an 1 on 1 translation from dutch), sandwich spread, peanut butter and honey.

    A half hour after my training I take a protein shake mix with milk.

    My current training’s routine:

    --------------------------------------------------------------
    --------------------------------------------------------------
    day1:

    Legs
    --------------------------------------------------------------
    Squat
    15 reps/70KG, 12 reps/90KG, 10 reps/110 KG, 12 reps/90KG, 15 reps/70KG
    70 KG = +- 154.4 LBs , 90 KG = +- 198.5 LBs, 110 KG = +- 242.6 LBs
    --------------------------------------------------------------
    Leg curls(one leg at the time to keep them symmetrical)
    10 reps/20 KG, 10 reps/20 KG, 10 reps/20 KG
    20 KG = +- 22 LBs
    --------------------------------------------------------------
    Standing calf raises
    30 reps/bodyweight+70 KG, +-25 reps/bodyweight+70 KG, +-20 reps/bodyweight+70 KG
    70 KG = +- 154.4 LBs
    --------------------------------------------------------------
    --------------------------------------------------------------
    Shoulders:
    --------------------------------------------------------------
    one-arm side cable laterals
    10 reps/15 KG,10 reps/15 KG,10 reps/15 KG
    15 KG = +- 33.0LBs
    --------------------------------------------------------------
    --------------------------------------------------------------
    day 2:

    Chest:
    --------------------------------------------------------------
    Barbell flat bench press
    10 reps/60 KG, 10 reps/65 KG, 10 reps/70 KG
    60 KG = +- 132.3 LBs, 65 KG = +- 143.3 LBs, 70 KG = +- 154.4 LBs
    --------------------------------------------------------------
    pec-deck
    10 reps/55 KG, 10 reps/55 KG, 10 reps/55 KG
    55 KG = +- 121.3 LBs
    --------------------------------------------------------------
    Incline dumbbell press
    10 reps/24 KG, 10 reps/(24 or 26 KG), 10 reps/(24 or 26 KG)
    24 KG = +- 52.9 LBs, 26 KG = +- 59.3 LBs
    --------------------------------------------------------------
    --------------------------------------------------------------
    Shoulders:
    --------------------------------------------------------------
    Front dumbbell raises
    10 reps/10 KG,10 reps/10 KG,10 reps/10 KG
    10 KG = +- 22.0LBs
    --------------------------------------------------------------
    --------------------------------------------------------------
    day 3:

    rest
    --------------------------------------------------------------
    --------------------------------------------------------------
    day 4:

    Back:
    --------------------------------------------------------------
    Wide-grip chins to the front
    10 reps/bodyweight(duh!), 10 reps/bodyweight, 10 reps/bodyweight

    or

    Lat machine
    10 reps/65 KG, 10 reps/70 KG, 10 reps/75 KG
    65 KG = +- 143.3 LBs, 70 KG = +- 154.4 LBs, 75 KG = +- 165.4 LBs
    --------------------------------------------------------------
    Seated cable rows
    10 reps/80 KG, 10 reps/90 KG, 10 reps/100 KG
    80 KG = +- 143.3 LBs, 90 KG = +- 198.5 LBs, 100 KG = +- 200.5 LBs
    --------------------------------------------------------------
    Seated cable rows, but with one arm at the time
    10 reps/45 KG, 10 reps/50 KG, 10 reps/55 KG
    45 KG = +- 99.2 LBs, 50 KG = +- 110.3 LBs, 55 KG = +- 121.3 LBs
    --------------------------------------------------------------
    --------------------------------------------------------------
    Shoulders:
    --------------------------------------------------------------
    Seated bent-over dumbbell raise
    10 reps/10 KG,10 reps/10 KG,10 reps/10 KG
    10 KG = +- 22.0LBs
    --------------------------------------------------------------
    --------------------------------------------------------------
    day 5:

    rest
    --------------------------------------------------------------
    --------------------------------------------------------------
    day 6:

    biceps:
    --------------------------------------------------------------
    seated dumbbell curls
    10 reps/16 KG, 10 reps/16 KG, 10 reps/16 KG
    16 KG = +- 35.3 LBs
    --------------------------------------------------------------
    preacher bench with dumbbell
    10 reps/14 KG, 10 reps/14 KG, 10 reps/14 KG
    14 KG = +- 30.9 LBs
    --------------------------------------------------------------
    --------------------------------------------------------------
    triceps:
    --------------------------------------------------------------
    One-arm Triceps cable pressdowns
    10 reps/20 KG, 10 reps/20 KG, 10 reps/(15 or 20) KG
    15 KG = +- 33.0 LBs, 20 KG = +- 44.1 LBs
    --------------------------------------------------------------
    Dumbbell extensions
    10 reps/12 KG, 10 reps/12 KG, 10 reps/12 KG
    12 KG = +- 26.5 LBs
    --------------------------------------------------------------
    --------------------------------------------------------------
    day 7:

    rest
    --------------------------------------------------------------
    --------------------------------------------------------------
    --------------------------------------------------------------

    Abs I train when I like to do them. My routine from them is:
    Crunches
    30 reps, 30 reps, 30 reps
    Vertical bench Crunches
    25 reps, 25 reps, 25 reps

    Some extra info about me:
    23 years old
    training for 16 months
    started with a bodyweight of +-60 KG/132.3Lbs now +-76 KG/167.6LBs with body fat +- 9 or 10%(It must be measured soon, so I have a more accurate number, because it could be higher than 10%)

    Also the reason why I begin to train, I got Crohn’s disease. I hope this is the first and the last thing I will say about in this journal.
    Last edited by martijn; 06-15-2002 at 10:06 AM.

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