Science's Workout/Weight Gain Thread

[Syrrah]

Good to hear you're back at it again, Science. Smoothies sound like a great breakfast. I wish my blender hadn't broken so I could start on those again, too.

What I've been doing for breakfast (directly after my workout): either scrambled eggs or cereal with a banana, plus a pint of milk mixed with a scoop of whey powder. I really have no idea if this is optimal, but it's been working well for me so far. I started writing down everything I eat over the course of the day; going to see a nutritionist soon.

Keep at it, and keep us posted!

[Evolve]

Posted on another thread that because of my job I've gotten sick a couple times lately which has taken me back to square one twice now. As an extomorph this means I LOSE weight when I don't train.

But back at it again and feeling good, so time to update.

I work a continuous 4 day on 4 day off shift pattern, so have now decided to go each of my 4 days off. With my work day and commute taking up around 14.5 hrs a day I'm not working out when I'm working.

My legs are long and skinny, so this week my regime has looked like:

1st day - legs and shoulders

2nd day - chest and triceps

3rd day - biceps and back

4th day - legs and shoulders

I also do one ab workout per day, either planks (3 x 45 secs) or hanging leg raises (3x10)

Have 2 protein shakes on workout days and 1 on work days, as well as eating fairly solid between


I'll write up the individual exercises when I have more time, but has been a successful first 4 day routine, so happy

[Evolve]

Need to weigh myself again, but baseline is around 72kg. Got up to 73.5kg before I got sick and dropped back to 72 ish.

As I'm 6'3 this is just too skinny!

[Blaze]

Look into Russian bear protein and micronized creatine

[Evolve]

Look into Russian bear protein and micronized creatine

Had a look at both - from what I've seen micronized creatine doesn't seem to be v different from mono, have you seen improved results from it?

Russian bear looks insane, currently I use 'MyProtein' which gives me about 25g per shake as I mix it w milk. I'm always a little sceptical about these crazy high protein content shakes, may be something I look into down the line a little when I've gained more weight and my need for more protein is higher

Appreciate the input


Good news - last weigh in was 74.1kg

Watched a few Arnold Blueprint vids and am mixing up my routine to work antagonistic muscles ie chest/back, bi/tri etc...All about that pump...

[Evolve]

Moiser suggested I give GVT a try. Looked into it and it looked pretty cool so I'm going to be on this for 6-8 weeks as recommended

Program recommends you do 10x10 at around 60% of 1 rep max

Yesterday was chest and back:

Chest press - 12.5/15kg (can't remember)

Lat pull down - 36kg


Flies - 3x12 @ 15kg

One arm row - 3x12 @ 20kg


Today

Hammer curls - 7.5kg

Tricep extension with EZ bar - 2.5kg on either end of bar


3x10 hanging leg raises and some planks


Aiming for 4 seconds lowering the weight, probably wasn't quite that slow but much slower than usual.


Fucking incredible pump doing this, arms felt amazing!

[Evolve]

10x10 squat with 10kg weight on either side of bar

10x10 leg curls @ 36kg

3x10 calf raises (1 set with 20kg on the machine and 2 sets with 40kg)

3x15 sit ups bringing knees up towards chest

[Moiser]

Nice, how did you find the squats?

I usually plan a day off after leg day, they wipe me out.

[Evolve]

Squats were ok, it was the leg curls that destroyed my legs for a few days!

Shifts at work are too long to hit gym after, I'm exhausted by the last day. First day off today so back I hit legs:

10x10 squats with 10kg weight on either side of bar

10x4 curls @ 36kg then 6x10 @ 32kg (had to drop down a weight)

3x12 calf raises (1x12@20kg then 2x12 @ 40kg)


Pull ups: 2,3, 3, 2


Weighed myself few days ago and it showed 75.4kg. This was with work boots on so I'm not quite that much, but also remember weighing myself with work boots on when i was at 72.5kg.


We're looking at just under a 3kg weight gain


Super fucking happy w that!

Every lb is hard fought!

[Evolve]

7x10 bench press with 10kg either end of bar, started 8th set but left wrist was really starting to hurt so had to pull out only hurt during pushing motion, pulling was fine. May be a technique issue


3x10 lat pull @36kg before 7x10 @ 32kg (had to bump down a weight

1x12 chest flys @ 10kg then 2x12 @ 12.5kg

Superset with 3x 12 one arm rows @ 20kg


Was hot in the gym. Killer