ErEctomorph - Hardening up my flaccid physique

[StevePT]

I've been a long time lurker of this board and have learnt a huge amount on programs from you lot, I hope to offer some insight into what I do and will happily accept advice from anyone.

An intro into my background:
Only ever paying attention at school in PE lessons it was obvious the path I would take, further studying sport in college then Sports Therapy at university it's pretty much all I know. I'm a qualified Gym Instructor and in the process of saving money for my PT Diploma.

I started out lifting for a year on a bro split concentrating on unimportant exercises but made decent gains, was srsly doing arms 3x a week lmao. Then went onto a PPL for just over a year which I stuck to as a 5-6x a week program but hugely stalled on my gains since I wasn't eating enough, this was due to an extreme poverty student budget not from a lacking appetite, there is a limit to how many eggs, slices of peanut butter toast, bowls of oats and pasta I can eat in a day without being able to afford much meat.

Anywayyy, I graduated and recently got a job in a little gym using my level 2 cert in gym instructing and have been on the Madcow 5x5 for a month, I lowered the weights at the start and concentrated on form then brought up the weights through linear progression and now being able to eat right my lifts have been going up once again. Had a mole removed on my back 2 weeks ago which has stopped me from training so to not rip the stitches and I thought that I would use this as an extended deload and start the program again without any excuses, this log will help me to stay on track and will contain progress pics, possibly some food pr0nz and useful videos for mobility/injury rehab.

I am a hardgainer and have never not had abs but this has never been important to me so I have no problem with dreamer bulking. I have never counted calories nor am I planning on it, I just eat everything and aim for high protein foods, I may buy a mass gainer if I find i'm not eating enough and also looking at starting on some supps more for my health than anything.

Current stats:
Age - 23
Height - 6'1/186cm
Weight - 77kg/170lbs
BF% - 10-12%?

Squat 5RM - 95kg/210lbs
Bench 5RM - 80kg/176lbs -- yea I know...
Deadlift 5RM - 140kg/310lbs

GOALS
Weight - 91kg/200lbs
BF% - 14%+/-

Squat 5RM - 140kg/315lbs/3 plates -- MAIN GOAL!!
Bench 5RM - 100kg/225lbs/2 plates -- Have maxed this out before once, not so bothered with my bench now
Deadlift 5RM - 180kg/405lbs/4 plates -- have pulled 160kg 1rm before but want to be able to pull real heavy weight!!

With my form pretty much perfect now especially on squats my strength gains should go through the roof, cannot wait to be strong as fukk.

[StevePT]

First proper day training, did some squats on friday so decided to add a bit more weight for today which went swimmingly.

Weight today was 77.25kg

Back squats:
50 x 5
60 x 5
75 x 5
85 x 5
97.5 x 6 (w/belt, could have squeezed 1 more out but didn't fancy a grinder without a spot)

Before bench I always do 1 set of internal/external rotations on the cable to warm up my rotator cuffs.
Bench:
40 x 5
50 x 5
62.5 x 5
72.5 x 5
82.5 x 7

Bent over row:
40 x 5
50 x 5
60 x 5
70 x 5
75 x 6 (focusing on strict form for this without any momentum from my legs, also had to to underhand today because it felt more comfortable on the wound on my back)

Incline cable fly:
I don't know exactly the weight of the blocks on the cables so I just count the blocks
4 x 12
4 x 12
4 x 12

Facepull:
9 x 12
9 x 12
9 x 12
(These were easy, haven't done them in a while so starting at a comfy weight)

Standing smith calf raises:
I only count the weight on this and exclude the bar.
40 x 12
40 x 12
40 x 12 (burnnn)

All in all everything went nicely, before anyone mentions how close my bench is to my squat I know, just an outcome of not squatting consistently.

[StevePT]

I was excited for the session today, back in on the deadlifts and purchased some liquid chalk today which helped hugely on my grip

Deadlifts:
90 x 5
110 x 5
125 x 5
140 x 5 (last set w/ belt, really tough set)

Front squats:
First time front squatting in around 5 months, bar placement felt good luckily and had no problems with form
50 x 5
60 x 5
72.5 x 5
72.5 x 5

Strict overhead press:
35 x 5
42.5 x 5
50 x 5
55 x 5

Wide grip pullups (weighted):
+10 x 5
+10 x 5
+10 x 5
+10 x 5
BW x 10 (was shattered by the time I got to these, got out as many as I could without stopping)

Laying leg raises
15
15
15


Notes
The deadlifts at the start really took it out of me, dat dere CNS needs to get used to it. The program I am following says to do squats on Wednesdays but much lighter, I used the weight it said but for fronts which did feel heavy so i'm not sure how this will affect me come Friday, just gonna eat as much as I can and give it my all on Friday. Lying in bed now trying to type this with virtually no energy, deads are so taxing!

[StevePT]

friday is fun day, love it because i get to do arms after the compounds and get a sick pump. felt strong today like each set didnt feel heavier than the last.

Back squats
50 x 5
60 x 5
72.5 x 5
85 x 5
100 x 3 +2 (w/belt. very happy with this)
77.5 x 8 +2

bench
40 x 5
50 x 5
62.5 x 5
72.5 x 5
85 x 3 +2
67.5 x 8 +4

pendlay row
over hand felt fine on my back so can now row properly
40 x 5
50 x 5
60 x 5
70 x 5
77.5 x 3 +2
65 x 8 +2

cable overhead rope extensions
10 x 11
10 x 10
10 x 10

preacher curls SS with db lateral raises
27.5 x 12 10 x 12
37.5 x 10 10 x 12
37.5 x 10 10 x 12
37.5 x 9 10 x 12


Today felt awesome, progressing faster than the program at the moment, dont want to really get ahead of myself though just keep that linear progression going. since those deads and front squats on wednesday my glutes have been sore as fuk, thankfully didnt negatively affect todays workout.

[StevePT]

I've been feeling horrible all day for some reason but decided to give it a go anyway and was surprised, strength gains still comfortably on their way up and my body feels good at the moment.

Back squats:
50 x 5
62.5 x 5
75 x 5
87.5 x 5
100 x 5 +1

Bench:
40 x 5
50 x 5
62.5 x 5
75 x 5
85 x 5 +1

Pendlay row:
40 x 5
50 x 5
62.5 x 5
72.5 x 5
77.5 x 5 +1

Incline cable flys:
5 x 12
5 x 12
5 x 12

Facepulls:
10 x 12
10 x 12
10 x 12

Standing smith calf raises:
45 x 12
45 x 12
45 x 12


I think my can of relentless pre workout may have helped get me out of the chitty groggy state I was in earlier, could invest in a proper pre workout for times i'm not feeling particularly good.

[StevePT]

forgot to weigh myself yesterday but weighed 79kg today, gaining nice and quickly which im not surprised by due to the quantity of food im eating at the moment. probably getting in on average around 4k cals a day, expensive but definitely worth it in my eyes!

[StevePT]

Haven't had any internet since Tuesday 11th, I thought virgin media were a reputable company but ordering and then reordering a super hub 3 times already just because they didn't deliver it is ridiculous, still not supposed to receive it until Monday 24th so having to update this from work, backtracking on my workouts as well since I didn't get to log them.

Wednesday 12th, November

Deadlift:
90 x 5
115 x 5
130 x 5
145 x 3

Front squats:
50 x 5
62.5 x 5
75 x 5
75 x 5

Overhead press:
40 x 5
47.5 x 5
52.5 x 5
57.5 x 2

Weighted wide grip pullups:
+12.5 x 5
+12.5 x 5
+12.5 x 5
+12.5 x 5
BW x 11

Leg raises:
BW x 16
BW x 16
BW x 16

This whole workout felt bad, those deadlifts felt seriously heavy and there was no way I was pulling that last set for any more reps, last set of press was bad too, was hoping for atleast 4 but just not a good day all round.

[StevePT]

Squats:
50 x 5
62.5 x 5
75 x 5
87.5 x 5
102.5 x 3 +1
80 x 8

Bench press:
45 x 5
55 x 5
67.5 x 5
77.5 x 5
87.5 x 3 +1
70 x 8 +2

Pendlay row:
40 x 5
50 x 5
60 x 5
70 x 5
80 x 3 +2
67.5 x 8 +2

Overhead rope tricep extension:
10 x 12
10 x 12
10 x 12

Preacher curls:
27.5 x 12
37.5 x 12
37.5 x 12
37.5 x 12

[StevePT]

Monday 17th, November

Squats:
50 x 5
65 x 5
77.5 x 5
90 x 5
102.5 x 5

Bench press:
45 x 5
55 x 5
67.5 x 5
77.5 x 5
87.5 x 5

Pendlay row:
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5

Incline cable fly:
6 x 10
6 x 10
6 x 10

Facepull:
11 x 12
11 x 12
11 x 12

Standing smith calves:
50 x 12
50 x 12
50 x 12

[StevePT]

Was cautious about this workout but psyched myself up and got into it, weird how some days despite the perfect conditions of eating, sleeping etc lifting feels so hard then training fasted with little sleep can allow me to feel completely comfortable.

Deadlift:
95 x 5
120 x 5
135 x 5
145 x 5 (could have potentially pulled another 2 but would have felt like chit after during my other exercises)

Overhead press:
40 x 5
47.5 x 5
52.5 x 5
57.5 x 4
Must get 5 next week!!

Front squats:
50 x 5
62.5 x 5
75 x 5
75 x 5

Weighted wide grip pullups:
+15 x 5
+15 x 5
+15 x 5
+15 x 5
BW x 12
These are going up really quickly and I love it since it's one of my top exercises. It's an awesome feeling being able to pull your own bodyweight up with ease let alone with added weight. Also lat pumps feel sweet.

Seated smith calves:
Figured I would add these considering my chicken legs, quads, hams and glutes are growing but without calf development i'll feel out of proportion.
50 x 12
50 x 12
50 x 12
Superset with dumbell shrugs:
27.5 x 12
27.5 x 12
27.5 x 12

Leg raises:
Switched from floor to the end of a bench, better range of motion.
BW x 17
BW x 17
BW x 17
Will probably start adding weight to this somehow, maybe holding a dumbell between my feet and hope to fuk I don't drop it from the top on my head, knowing my luck that's what will likely happen.

[StevePT]

Finally got my internet back at home, took long enough.

Squats:
50 x 5
62.5 x 5
75 x 5
90 x 5
105 x 3 +1
82.5 x 8 +1

Bench:
45 x 5
55 x 5
67.5 x 5
77.5 x 5
90 x 3 +1
72.5 x 8 +4 reps just kept going, don't know why but can't complain

Pendlay row:
40 x 5
50 x 5
60 x 5
72.5 x 5
82.5 x 3 +2
70 x 8 +2

Overhead rope extension:
11 x 12
11 x 12
11 x 12

Preacher curls:
27.5 x 12
40 x 10
40 x 10
40 x 8

[StevePT]

Been feeling like I may be coming down with something, decided to ignore it and train anyway and see what happens, turned out ok.

Squat:
50 x 5
65 x 5
80 x 5
95 x 5
105 x 3 (4th rep lost balance slightly and bailed it, redid the set after short rest)
105 x 5

Bench:
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5

Pendlay row:
40 x 5
50 x 5
62.5 x 5
72.5 x 5
82.5 x 5

Incline cable fly:
6 x 12
6 x 12
6 x 8 (think bench took it out of my chest, will get 12 next week)

Facepull:
12 x 12
12 x 12
12 x 12

Standing smith calves:
55 x 12
55 x 12
55 x 12

Will be taking some pics on wednesday before training

[StevePT]

The cold season has caught up with me, when I get ill which is quite often it'll hit me hard then go away quickly. Tuesday went into work but had to leave as my nose was leaking non-stop and yesterday was in bed all day feeling sorry for myself since I couldn't train and I wanted 57.5x5 on OHP.. oh well. Feeling a lot better today despite my leaking face so will train as scheduled tomorrow and hope my body feels up to the task, will take those pictures tomorrow instead.

[StevePT]

Very weird day, absolutely no appetite when I got up so didn't eat, worked then trained straight after despite not having eaten and still feeling ill, I hate not training! Had to cut it a little short today because I was feeling light headed and very fatigued, stupid I know.

Squats:
50 x 5
65 x 5
77.5 x 5
92.5 x 5
107.5 x 3
85 x 8 +2

Bench:
50 x 5
60 x 5
70 x 5
80 x 5
92.5 x 3
75 x 8 +2

Pendlay row:
40 x 5
50 x 5
62.5 x 5
75 x 5
85 x 3 +1
72.5 x 5

Overhead rope extension:
12 x 10
12 x 10
12 x 8

SS withwide grip pullups
BW x 12
BW x 12
BW x 9

Went home and made a chitload of rice and beef, eating fish and chips (strong location to food correlation) now about to head back to work, should probably be resting..