supersizeme88’s BodyBlog

Push A                       1st                2nd             3rd
Bench Press          8×35kg          8×40kg        5×40kg
Military Press          8×10kg          8×8.5 kg    8×8.5 kg
Wgtd Bnch Dip      8×20kg          10×20kg   11×20kg
Squats                   10×40kg          8×45kg    8×50kg
Calf Raises            all sets till failure usually 40 reps

Pull A                   1st              2nd             3rd

Bent Over Row     8×13kg     8×16kg      8×18kg
Pull Ups (prn grp) 8xbw        6xbw          5xbw
BB Shrug               8×30kg      8×30kg     7×30kg
DB Curl             8×7.5kg      8×7.5kg      5×10kg
Leg Curls           8×30kg       8×30kg      7×30kg

Pull B
SET 1st                   2nd             3rd

Deadlift               8×35kg                   8×47.5            8×47.5

Lat Pulldown    8×35kg                    8×40kg           8×35kg

DB Shrug        8×10kg               same                same

BB Curl           8×20kg            5×23kg          6×20kg

Hamstring Curl    8×27.5kg       8×30kg           8×30kg

1st                            2nd                     3rd
Incline DB Press         8×13kg                   8×14kg                14×6
Front Raise                  8×5kg           8×8kg (bad form)  10×6kg
Dips                 15xbodyweight       15xsame              15xsame
Leg Ext                 8×35kg                    8×40kg                  8×45kg
Calf Raise                            FAILURE all 3 sets bodyweight

This is my Push workout
1st set                    2nd set                    3rd set
Bench Press:    8×30kg                  8×35kg                   6×40kg

Military Press:   8×7.5kg              8×8.5kg                  8×8.5kg

Cls Grp Bnch:   8×20kg               8×20kg               7×20kg

Squats:              15×30kg                 10×47.5kg          8×52.5kg

Calf Rasies:                 Bodyweight fast reps till failure

had my first workout yesterday..it was pretty good..im actually following Derek Charlebois workout which he published in bulking for ectomorphs heres wat it looked like

Bent Over DB Row 8×10kg    8×13kg    8×16kg

Lat Pulldown          8×25kg    8×35kg    6×40kg

DB Shrug             11×10kg    same        same

DB Curl performed extra set on left side

1st set: 8 x 11kg drop set 7.5 kg to get 3 more reps out

2nd Set: 8×7.5kg    3rd set 8×7.5kg 4th set left hand 8×5kg

Stiff Legged Deadlift: 8×35kg    8×40kg    8×45kg

yea i noe the weights seem light but i am a small guy hopefully next time i pen this workout in i will have increased in my lifts

Meals:

Breakfast 4 Weetbix..

Meal 2  2 PJB sandwiches

Meal 3  2 Ham and Cheese sandwiches

Lunch: Rice and Curry

Dinner Rice and Curry

Post workout: didnt want to use blender cuz it was late..2 raw eggs..1 tbsp PB..1 teaspoon honey..3 tbsps yogurt

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