Ark94's Workout Log

[miked8c]

Trust me man, you do not want to cut. Your still a beginnner lifter, not to put you down at all its just what you are. You want to focus on one thing, Size. I am 100% sure that the best thing for you, being a hardgainer, is to eat ike a horse. Cutting would only be useless and counterproductive to your goals. You'll get weaker and will look like a holocaust victim more than a bodybuilder.

I am not putting down cutting at all but at your weight you dont have that much muscle or fat to cut so you wouldnt look much different except you would be weaker. Save cutting and bulking cycles for when you have more weight to play around with. At this point in your life I, and everyone else, can tell you without a doubt you need to prioritize and focus on one goal, getting big. Hit the weights and food with reckless abandon because as a hardgainer youll put on mostly LBM and therefore get cut as you get big, the best of both worlds.

Dont be discouraged with your appearance you and I are both so young, we have our entire prime ahead of us and such a large amount of time to change and strengthen our bodies. If you keep with this you will be a strong mofo, no question in my mind.

 

[ark94]

Trust me man, you do not want to cut. Your still a beginnner lifter, not to put you down at all its just what you are. You want to focus on one thing, Size. I am 100% sure that the best thing for you, being a hardgainer, is to eat ike a horse. Cutting would only be useless and counterproductive to your goals. You'll get weaker and will look like a holocaust victim more than a bodybuilder.

I am not putting down cutting at all but at your weight you dont have that much muscle or fat to cut so you wouldnt look much different except you would be weaker. Save cutting and bulking cycles for when you have more weight to play around with. At this point in your life I, and everyone else, can tell you without a doubt you need to prioritize and focus on one goal, getting big. Hit the weights and food with reckless abandon because as a hardgainer youll put on mostly LBM and therefore get cut as you get big, the best of both worlds.

Dont be discouraged with your appearance you and I are both so young, we have our entire prime ahead of us and such a large amount of time to change and strengthen our bodies. If you keep with this you will be a strong mofo, no question in my mind.

Thanks mike, yeah i am no where near being an experienced lifter, and i accept that i don't mind. I stopped cutting Friday, and just been eating like a horse because i got past the fact of the personal image crap. So i am just not even bulking, the guy that helps me at the gym tells me to eat like a horse, not any of this bulk crap. And i never wanted to, but i am ready now to gain a fuck load of weight. I guess im taking it as a different perspective, not a bodybuilder but like powerlifting. I just want to lift big more than anything.

It is awesome eating whatever, and yeah since you said im a powerlifter im not following a bulking diet or anything, all im doing is as long as its healthy foods, like no white rice, or meats loaded with fat on them, i will eat a shit load. Ofc its hard, but i sit there and down big ass plates full of food. It does make me feel like a slob lol, but it gives you energy.

Have you been bulking since you were 14? or how did you start off? were you always more or less bigger?

 

[miked8c]

I've never bulked in my life man, I weighed 140 lbs. entering freshman year in HS. I was never big for my age and was actually the shortest kid in my class before puberty, I have never been stocky like I am now, always on the skinny/lean side but I remember that I used to be slightly stronger than the avg. kid in my grade even though I was small.

I have actually never dieted either I have just eaten whatever I wanted up until now. The reason I was able to do this was because I played hockey(killer HIIT cardio) so much that I burned off all my fat so it didnt really matter what I ate as long as I fueled myself. Instead of dieting I watched what i ate to make sure I didnt snack too much and ate solid meals consistently.

Forward to now I weight about 45 lbs. more at 188lbs. 5'8 and am on my way to college. If I had to offer you any words of wisdom(not saying I am the right person to be asking on this board) I would tell you that your already ahead of the game since you have the intrinsic motivation to go out and hit the iron hard. Seeing you post videos on this board says that you want to take the time to get your shit straight which takes maturity. This mentality alone is key for lifting just keep doing what your doing and EAT.

I'm fairly new to this board but even I can tell you your in good hands.

 

[ark94]

Thanks mike, this board is definitely one, if not the best out there. Great place, so glad i came here before any other site.

Light Day (Wednesday) - 2nd June
​

Front Squats - 115lb. (messed up, didn't take this light)
Military Press - 85lb. (fucking killed it!!!)
Deadlift + Shrug - 135lb.

Warmup
- 5 Minute Bike
- Abs (laying on bench 'V' shape) - 1/10
- Laying legs raises (hands holding onto bench) - 1/10
- Reverse Hypers - 1/15
- Pushups - 1/5
- Chinups - 1/7
- Dynamic Stretches (4 point squat, hip stretch)

Front Squats
2/5 - bar
1/5 - 95lb.
1/3 - 105lb.
3/5 - 115lb.
(loved front squatting, back still rounds at the bottom a little, have videos stupid slow ass internet keeps on fucking up though when i try to upload)

Military Press
2/5 - bar
1/5 - 55lb.
1/3 - 75lb. (felt so fucking light, decided i could do 85lbs)
3/5 - 85lb. (not that bad, solid weight, still a tad light though)

Deadlift + Shrug
1/5 - 135lb.
1/5 - 135lb.

Lower Back + Abs

Hyper Extensions
3/20 - bw (not that bad, still easy i can add weight to them)

Hanging Knees to Elbows
1/4
1/4
1/5

Planks
3 sets of 45 seconds each

Knee Raises
3/7
Overall
Loved it, just loved this workout. I was tired going to it, i find that i hate my workouts if i go after school, so i come home now, eat a fuck load, do little bit of homework and get right to the gym and hit the weights!!!

Front Squats
jdid, i did what you said, and i loved front squatting. i need to work on my quads, and it was pretty damn fun doing them, although i did them heavy on my light day.... woops lol

Military Press
i have a video of it also, will have them all up sometime, something important about them in the thread i make once i get them uploaded.

 

[JDid23]

Thanks mike, this board is definitely one, if not the best out there. Great place, so glad i came here before any other site.

Light Day (Wednesday) - 2nd June
​

Front Squats - 115lb. (messed up, didn't take this light)
Military Press - 85lb. (fucking killed it!!!)
Deadlift + Shrug - 135lb.

Warmup
- 5 Minute Bike
- Abs (laying on bench 'V' shape) - 1/10
- Laying legs raises (hands holding onto bench) - 1/10
- Reverse Hypers - 1/15
- Pushups - 1/5
- Chinups - 1/7
- Dynamic Stretches (4 point squat, hip stretch)

Front Squats
2/5 - bar
1/5 - 95lb.
1/3 - 105lb.
3/5 - 115lb.
(loved front squatting, back still rounds at the bottom a little, have videos stupid slow ass internet keeps on fucking up though when i try to upload)

Military Press
2/5 - bar
1/5 - 55lb.
1/3 - 75lb. (felt so fucking light, decided i could do 85lbs)
3/5 - 85lb. (not that bad, solid weight, still a tad light though)

Deadlift + Shrug
1/5 - 135lb.
1/5 - 135lb.

Lower Back + Abs

Hyper Extensions
3/20 - bw (not that bad, still easy i can add weight to them)

Hanging Knees to Elbows
1/4
1/4
1/5

Planks
3 sets of 45 seconds each

Knee Raises
3/7
Overall
Loved it, just loved this workout. I was tired going to it, i find that i hate my workouts if i go after school, so i come home now, eat a fuck load, do little bit of homework and get right to the gym and hit the weights!!!

Front Squats
jdid, i did what you said, and i loved front squatting. i need to work on my quads, and it was pretty damn fun doing them, although i did them heavy on my light day.... woops lol

Military Press
i have a video of it also, will have them all up sometime, something important about them in the thread i make once i get them uploaded.

Sounds like things are starting to gel together for you man. Great to hear you liked the front squats. I have noticed they're a hell of an ab workout too. How did you like the depth you got on them and how easy was it?

I also want to add i think you should do more than 7 BW reps if you can for abs.

 

[ark94]

Medium/Heavy Day - 4th June

Full Squat - 140lb.
Dynamic Row - 130lb.
Bench Press - 145lb. (140lb.)

Warmup
- 5 Minute Bike
- Abs (laying on bench 'V' shape) - 1/10
- Laying legs raises (hands holding onto bench) - 1/10
- Reverse Hypers - 1/15
- Pushups - 1/5
- Chinups - 1/7
- Dynamic Stretches (4 point squat, hip stretch)

Full Squat
2/5 - bar
1/5 - 95lb.
1/3 - 115lb.
3/5 - 140lb.

Dynamic Row
1/5 - 95lb.
1/3 - 115lb.
3/5 - 130lb.

Flat Bench
2/5 - bar
1/5 - 95lb.
1/3 - 115lb.
1/4 - 145lb.
1/5 - 140lb.
1/4 - 140lb.
1/4 - 140lb.
1/4 - 140lb.
1/3 - 140lb.

Assistance

Leg Press - 240lbs. (2/20)
Leg Curls - 80lbs. (1/10 couldn't do more then 10)
1/10 - 65lbs. (finish off the 80lb set)
1/20 - 65lbs.

Overall
Awesome fucking workout! Bench is not my strong area, but i feel it will bounce up now that im on the right track. I also loved recording my videos! It helped me a shit ton on my squats. Didn't have time for the Hip Adductors, or Calf raises, had to get to soccer practice.

Full Squats
So here is the deal, i recorded them and they will be up. One thing i found that was if i go to deep, obviously my back rounds but the weight is sooo much harder. If i get to where my back doesn't round, or it rounds just a taddd then the weight is considerably easier, and i could definitely do more. I have a little indicator now, and it helps me when i squat so that my back won't round as much. In the video thread, i will explain a little bit more, and you will see what i mean.

Dynamic Bentrow
I think i used a little bit legs, but again my video will be up so let me know.

I could really feel my quads just burningggg up after the leg press, however im not sure what leg press machine im suppose to use... or leg curl one. There are tons of machines, and i was just lost lol, ill try and get pics here to show you what i used.

​

 

[ExtraMile]

Thanks mike, yeah i am no where near being an experienced lifter, and i accept that i don't mind. I stopped cutting Friday, and just been eating like a horse because i got past the fact of the personal image crap. So i am just not even bulking, the guy that helps me at the gym tells me to eat like a horse, not any of this bulk crap. And i never wanted to, but i am ready now to gain a fuck load of weight. I guess im taking it as a different perspective, not a bodybuilder but like powerlifting. I just want to lift big more than anything.

whats the differance between eating like a horse and "bulking"

btw dont be scared of fats, you said aslong as the food isnt fatty then you will eat aload. Well eggs, milk and steak are three of the best bodybuilding and powerlifting foods out there and all contain fats. Peanut butter is another one too. Fats are good for several reasons.

1. calorie dense, 9kcal in 1g of fat compared to 4kcal in 1g of protein or carbs
2. fats can help lube up your joints
3. saturated fat has been linked to increased testosterone levels

dont go crazy but dont restrict yourself too much with fats. I eat anywere from 80g to ~130g of fat per day although I dont keep track of calories and macronutrients anymore so it could be more than that...

 

[miked8c]

EM, at this stage in Arks training as long as he eats a boatload of good food he doesent need to restrict himself on a set bulking diet. He has newbie strength(no offense) he'll put on muscle alot easier than folks like you or I. He shouldnt be worrying about dieting just yet, instead just eating like a horse while trying to eat a semi-healthy diet.

 

[ark94]

EM i look at a bulk as a diet, as in you follow a plan and you restrict the amount of fats, etc you have in your diet. Just eating like a horse would be eat whatever, and a lot. Just making sure its semi-healthy like mike said. I'm not going to sit here and eat white rice, i still eat brown rice etc, just i eat a lot more and my fats may be higher because im not tracking anything anymore.

 

[miked8c]

EM i look at a bulk as a diet, as in you follow a plan and you restrict the amount of fats, etc you have in your diet. Just eating like a horse would be eat whatever, and a lot. Just making sure its semi-healthy like mike said. I'm not going to sit here and eat white rice, i still eat brown rice etc, just i eat a lot more and my fats may be higher because im not tracking anything anymore.

Yeah, you got it ark.