heres how my leg routine went:
back squat: 4 warm up sets, 2 x 8 + 4 (rest pause) with 60kg
dumbbell lunge: 4 x 10 each leg (20 strides) with 15kg dumbbells
standing leg curl: 3 x 8 + 4 + 2 (rest pause) with 20kg each leg
standing calf raise: 3 x 15 + 7 + 4 (rest pause) with #7 on the stack
despite my lack of motivation before heading to the gym it turned out to be a decent workout, I am liking just doing what feels right when I get to the gym.
back workout yesterday:
This was somewhat unorthadox, I set myself 45 minutes on a stop watch and I tried to see how many pull ups I could do in that timeframe.
I did 192 supinated grip chin-ups.
post some pictures. I bet there’s changes, you’re probably the only one that can’t see them.
Will do, I just need to get some batteries for my digital camera which doesn’t seem to be working right now.
updated pic.
This picture was painful to post, very depressing and very frustrating. It’s such a kick in the face, 6 weeks of hard work and the only thing to show for it is that I got skinnier.
My family is not exactly fucking supportive either: “Why can’t you just be yourself? You don’t look bad, it’s just hard work for nothing”
What the fuck do I say to that?
I need to succeed. My whole life for the past 2 years has been spent finding ways how to better my physique, and this is the first time I have grit my teeth and shot for it.
I need to show people ‘THIS IS WHY I DO IT’, I need to show people that I am NOT WASTING MY TIME, THAT MY HARD WORK GIVES ME SOMETHING TO SHOW FOR IT.
I need to go back to basics.
Diet: Precision nutrition
Training: Westside for skinny bastards III
I’ll be using the minimum amount of sets/reps prescribed for westside, and for progression i’ll gradually keep the weight and go futher up the scale, example:
3x8 on chin ups for bodyweight → 4x12 chin ups on bodyweight.
Then i’ll add the weight and make 3x8 hard again.
Precision nutrition is as follows:
6 meals a day.
Breakfast (anytime meal)
Snack (anytime meal)
Lunch (anytime meal)
Snack (anytime meal)
Workout (Surge)
Dinner (PW meal)
Bed-time snack (anytime meal)
6 meals a day, 7 days a week is 42 meals.
90% compliance is 38 meals a week, that means I get 4 meals to eat whatever I want.
I am not going to post what the meals are, I’m just going to do the following:
Meal 1: +
Meal 2: -
Meal 3: +
Meal 4: +
Meal 5: +
Meal 6: 0
6 more weeks to make a difference. But it’s not just 6 weeks, this is the rest of my life. I’m sick of being small, and im sick of people saying that i don’t work hard (or that it doesnt give me anything). I have to do this.
I think you do look a little better. Try increasing the cals by about 300 per day maybe. I’ve always read that if you don’t see a change every few weeks raise the calories
i think you have filled out slightly, youve gone to so much effort now and its obviously expensive, try ebay, theres some cheaper stuff on there, ive got some BCAAs there today for like 15 pound for 3 packs of 90 caps i think it was incl PandP,dunno if it will be as good as Biotest but end of day its a concentration of a specific subtance under all the brand names!!
Also play around with different proteins, Biotest is obviously very well thought of but just cos it is doesnt mean the other stuff isnt as good and can be even cheaper. Holland and barretts have a sale on at the moment too.
One thing i would say is its always gonna be alot easier to see the guys in the clinics who are losing fat cos its so much easier to do by following a clean diet than putting on muscle and decreasing body fat.
Im sure Trojan wont see great changes either as quick as the fat loss dudes did! Im sure CT will answer ur question if u explain ur frustrations.
Keep in there and trial and error.
I think you have gained a little muscle. 6 weeks won’t be a dramatic difference but it looks like you’ve done good.
edit: haircut too
I do admire your dedication and hard work. Keep it up champ
Thanks for the boost guys.
Heres what went down yesterday, 4th january.
Training:
Deadlift, work up to max set of 3-5 reps.
40kg x 8
50kg x 6
60kg x 5
80kg x 5
90kg x 5
100kg x 3 + 2 (rest pause, i really wanted 5 reps)
Barbell lunge
3 x 6 with 40kg (6/10 form)
I am going to focus on form first, before working up the reps.
Pull throughs
3 x 8 with #9
Haven’t done these before and wasn’t what weight I could use, will go heavier next time
Ab circuit
Sprinter sit-ups, 20 & 12 reps
V-ups, 2 x 10
Toe touches, 2 x 10
Hanging leg raises, 2 x 10
I thought the exercises for the ab circuit were kinda shitty, in the future I’m going to just superset 2 exercises and give myself 7 minutes and see how many reps for each I can do (EDT style)
Hey goodfellow,
1st off just want to say good job, there is deff a difference between the pics.
I think tho you need to stop worring so much about seeing results. Im also a “hardgainer” and if your anything like i am you will be taking measurments all the time looking for the slightest sign that you might be putting on some muscle or looking in the mirror after every session or to be honest any-time just to see if your skinny body has suddenly become stacked with muscle? ring any bells? if not then good for you. If so, then you know as good as me that its going to take years before we get any good size so prob best if we stop worring about it or we will just keep get pissed off and giving up.
Anyways keep up the good work
Alex
I’m not giving up, dont worry about that. The more I get pissed the more I am going to keep going.
I am very annoyed and frustrated about my chest though. I can’t describe to you guys how fucking annoying it is, and it hasn’t got any better in the 3 months of me noticing it.
Think of 2 bags of water (my pecs) one bag is full to the brim like it should be (left pec) and the other is half full (right pec). Thats how it feels.
Honest to god I don’t know what the problem is or why its happening, I have a few theories:
Due to my right trap, lat, tricep & delt being slightly bigger than my left, they take alot of the strain off the right pec in chest exercises, thus leaving it less stimulated than the left.
The nerves or capillaries going down to my right pec are trapped by tightened muscle or something and is causing the lack of stimulation.
There is a weak muscle in my left shoulder, which results in the chest firing more than it should.
I’m going insane and it’s all in my head.
There could be other reasons for it that I haven’t included too.
Even if it was 1 of the 4, I have no idea how to correct it. Just incase though, I’m going to try and see if i can correct #1.
That was one of my reasonings for going onto WS4SB3, the muscles are trained with more frequency, so I will get better neural activation of the muscles, and any imbalances that have formed will quickly be straighted out due to the frequency of uni-lateral upper body lifts.
Anyway, if you guys have had any experiences with this sort of muscle problem, whether it be in other muscle groups, feel free to dicuss it.
P.S - if you had any suggestions for me that would be great too 
I’m also contemplating not working chest AT ALL until this horrible feeling goes away, just replace chest work with back or something
Dude, you’re rockin’ and rollin’. Keep your head up!
All I can say is, do this, and do it all the way. Your pics show the progress you’d expect from six weeks. If your family doesn’t like it, stay silent and let your actions speak. Go into this with a plan and a purpose, and let nothing break you. I want you to show us that you can do anything if you really work hard. You are a role model for all of us, stay strong.
-Sab
Recently I just started up college again and im straight into some tests which is why the updates haven’t been as quick.
My diet has been pretty good lately with no strays from it.
It goes like this:
Breakfast - Omlette, with green tea. Vegetables, meat etc. in the omlette. & 4 fish oil caps to go with it.
Snack - Super shake, orange, 1 fish oil cap, cucumber - using dorian yates ultimate protein, with mixed nuts and flax meal in the shake.
Lunch - Steak & spinach drizzled with olive oil, 1 fish oil cap
Snack - Another super shake, with orange & fish oil caps, or sometimes I’ll replace the shake with a mixed nut bar (homemade protein bar consisting of nuts & protein powder) and a protein shake.
Dinner - Lean protein, carbs, vegetables, 1 fish oil cap
Hungry snack - if i am hungry i’ll have another mixed nut bar or protein shake
Bed-time snack - Dorian yates ultimate protein, 3 fish oil caps, cucumber
*Everyone suggests low carbs now it seems, even Berardi in precision nutrition. But how am I supposed to increase my calories without absurd amounts of protein?
If I recall correctly Berardi finally gained weight when he ate bagels with peanut butter & a protein shake every moment he could. Shouldn’t I be doing that?
Later ill be training upper body.
I can’t do any chest work though, due to this unknown problem I have (seeing chiropractor on friday for £48 every 30 minutes…), so I don’t know what I’ll be doing.
It is SUPPOSED to be going like this:
barbell bench press
work up to max set of 5 reps
incline db bench
2 sets of 15-20 reps (failure)
3-4 min rest
t-bar rows & seated db power cleans
3 supersets of 8 reps
db shrug
3 sets of 8 reps
barbell curl
3 sets of 8 reps
If you’re hungry? dude you shouldn’t be getting hungry ever while trying to gain.
I know… I just try to follow recommendations, no carbs unless post-workout etc. and due to this i can’t construct a big meal thats enough to keep me satisfied for 2-3 hours.
Maybe I should just do the whole bagel peanut butter with protein shake 4-5 times a day.
BIG NOTE: I’m not training my upper body until my problem with my chest gets fixed. I don’t want to make anything worse by carrying on training.
I don’t care if this affects my gains or not, I am just want to feel comfortable in my upper body for once. It hasn’t got any better in over 3 months now.
I’m seeing a chiropractor tomorrow.
You only have three macro nutrients to choose from. So if you cut out the carbs and take enough protein but are still short on calories you really only have one choice left.
Don’t get frustrated, dude. I tried doing a pull-up yesterday. Note that I wrote tried and a . Didn’t happen. Not by a long shot; doesn’t mean I’m going to stop trying though. You’ll get to where to you’re going.
Saw the chiropractor today, he says that my spine is out of alignment which in turn is probably screwing up with the nerves in my chest.
He noted that my right shoulder, shoulder blade and hip has dropped quite a bit in comparison to my other side and he will try to fix it over a course of a few appointments.
He advised me not to train upper body for 4-5 weeks, I can do legs (no squats or anything that loads the spine) and I can do arms.
Guess i’ll take this time to bring up my lagging calves