The Bravohood

When i'm back from trip I need to spend more time and energy on my diet. My training is ok, but I don't feel i've seen any improvements in the last few weeks and I know it's because i'm just not eating enough calories

2 weeks off (work + holiday), and as ever I definitely feel i've lost weight. Pretty frustrating to work hard in the gym and have it drop off so easily

Easing back into it today so workout consisted of pull up test (6) then:

Superset -

Chest press - 3x10 @ 15kg
One arm row - 3x10 @ 20kg


Superset -

Chest flys - 3x10 @ 12.5kg
Bent over barbell row - 3x10 @ 30kg


Lat pull down - 3x10 @ 36kg

Cable chest exercise - 1x10 @ 15kg each side then 2x10 @ 20kg


Hanging leg raise - 3x10

Also went to chiropractors yesterday for some back work, he noticed some weakness in my right arm and after investigation I have rotator cuff issues, underactive right delt so my tendon is doing extra work. Could def feel this is the gym as at times it felt like it was almost dislocating with something like a one arm row.

Said this kind of thing goes undiagnosed until you push too far and the tendon goes ping.

Had an adjustment to help fix

2, 3, 2, 2, 3 pull up challenge

Leg extension - 3x10 @ 32kg

Squats - 3x10 @ 50kg (30kg weights, 20kg bar)

Deadlifts - 3x10 @ 40kg (20kg weights, 20kg bar)

Calf raises - 3x12 @ 45kg

Planks - 3 @ 45 secs

Need to get my health back up to scratch, so haven't trained this 4 off. Feeling pretty exhausted, so besides things i HAD to do have been mostly resting and eating good food.

Decided that GVT is probably the cause of burnout, especially as it's mixed with long hours at work when on shift. Going to change tack and go for a more Tim Ferriss style approach of less is more, plus i've read an ectomorph body benefits more from short/intense training

Live and learn

Yesterdays workout:

Kettlebell swings - 4x25 @ 16kg

Goblet squat w kett - 3x15 @ 16kg

Kettlebell deadlift - 3x12 @ 16kg

Calf raises - 3x12 @ 40kg

Knees to chest sit ups - 3x15

Today

Decline bench - 3x12 @ 40kg (inc bar)

Incline chest press - 3x8 @ 15kg

Superset with

One arm row - 3x8 @ 20kg


Chest flys - 3x8 @ 12.5kg

Row machine - 1x8 @ 36kg, 2x8 @ 41kg

Hanging leg raise 3x10

Gym membership ends on the 21st as i'm moving city, and won't be joining another one until around mid-Sep. Luckily I have a 16kg kettlebell at home that I can use to tide me over

Did a little research before the gym this morning, came across this:

"Although programs such as 10x10 and 5x5 work great for the other body types, the ectomorph responds better to a pyramid of reps instead of a constant rep scheme."

Fits me exactly, but trying GVT was worth it for the exp and to prove it's not right for my body type.

Today felt like cheating, ie not pushing myself hard and feeling exhausted after, but we'll see where it leads.

Concentration curls - 1x10 then 2x8 @ 10kg dumbbell

Tri extension - 1x10 then 2x8 @ 10kg dumbbell


Bicep curls w EZ bar - 1x10 then 2x8 @ 5kg weights either end of bar

Superset

Laying down tri extension w EZ bar - 1x10 then 2x8 @ 5kg weights either end of bar


Cable tri pulldown - 1x10 @ 35kg then 2x8 @ 40kg


Planks - 3x45 seconds


Also left 2 mins between sets (bar planks) as recommended

Last gym session in that gym tomorrow!

Nice Science! You live and learn, will spend a little time looking at exercise programs for my body type, which I presume is Endomorphic.