How far can I go naturally ?

[Yeo]

What are you two like...Anyway, epimetheus are you an ectomorph and how do you go about your training?

 

[epimetheus]

Yeo- I am not an ectomorph. More of the endomorph. Medium upperbody build, wide hips and large legs/calves.
I normally have a 3 day split routine and do 4 sets per bodypart on the larger muscles(Rows, OH press, BP, Squat and DL) and 2-3 on the smaller lifts. (triceps, biceps, abs, lowerback) I generally do 8-12 reps and pyramid up. 60-90 seconds rest in between sets. That is when I am doing the bodybuilder bulk up thing.

I started cutting last week and started a different routine that I made up, well put together from various other methods. A sort of cut and paste. It looks something like this- With my other activities included. (keep in mind I burn ~1500 calories at work, I have a physical job)

Monday- 50% Dynamic effort day. 2 sets each exercise. 5 quick reps-

DB bench press (no spotter)
OH Press
Deadlift
Squat
Pull downs
Shrugs
Curls
skullcrushers
Weighted sit-ups
Side bends (weighted)

Run on treadmill for 25 mins- haven't been doing cardio for along time so can only do it @ 5mph. Goal is 6.5+

Strechs for 30 mins once at home- (use my new book by Pavel Tsatsouline- Beyond Stretching)

Teaching my self Tai-Chi, only have the practice, begining, and first four forms down so far. - 30 mins of practice.

Shadowbox (and kick) for 20-30 mins (no bags in my tiny apartment- no bags at the YMCA)

I do the same exercises Tuesday, except I increase the % of 1rep max up to 65%. Wednesday I increase it to 80%. I take off Thursday (still do my regular non-lifting activites) and Friday I come in and do 95-100% ME day. I only do one set of 1-2 reps on Friday.

My goal for this cutting phase is strength gain. And about 9 more lbs of flab to cease to exist.

I will probably go 3 weeks on, 1 week off with this routine while I cut. 1 week off to let my CNS recouperate. We will see how it goes. Once I get done cutting, with my new found strength I will go into a bulk phase and switch back to a normal routine.

 

[epimetheus]

Oh, I will substitute with different exercises on occasion. Do wide grip pull ups or BB rows instead of pull downs, close grip bench press instead of skull crushers, side lats or dumbell presses instead of OH BB presses, etc.

 

[Yeo]

Sounds like you have it well thought out bro, looks like a really good routine. Good luck with the cutting up dude

 

[Exodus]

epitomes or whatever your name is....... that was the most retarded post i ever read. btw, im typing on a chat board, im not being graded like in school, so grow up.

but in response to your question yeo.
i train with my own modified 5x5 routein.

monday chest and back.
wide grip deads 3-5 sets of 5 reps.
some type of bench for the same.
db rows for 2-3 sets of 10
db bench for the same.
pulldowns for 1-2 sets of 15
db flys for the same.

tuesday-traps and shoulders.
standing press for 3-5 sets of 5
hang clean for 3-5 sets of 5
side cable for 2-3 sets of 10
db shrugs for the same.
side db rasie for 1-2 set of 15
db shrug rows for the same.

wed cardio and abs

thurs arms
db curl for 3-5 sets of 5
close grip press for the same.
incline curls for 2-3 sets of 10
overhead ext for the same.
concentration curls for 1-2 set of 15
press down for the same.

friday cardio and abs

saturday - legs.
squat- 3-5 set of 5
st leg dead same.
sissy squat for 2-3 set of 10
lying leg curl for the same.
leg ext for 1-2 set of 15.
band ham curl for same.

sunday off or cardio..

im an ectomorph, but if you look at me i look like an endomorph. i have a very high metabolism. i am in contest prep for a bb show on august 16. i started my diet mid january at 260 and looking to compete around 210. thats 7 and half months to loose 50 lbs eaisly. i have no idea what i weigh, i made a promise not to look.

i eat mainly rice and mashed potatoes as my carbs. protein is a shake for breakfast, then almonds, then 1 lb of ground turkey, a shrimp and spinach salad, and then chicken breast.

my cardio is 30 minutes on an 5% incline between 3.0 to 3.5 mph.

im also wearing a 30lb weight vest all day long including my cardio, just not during my workouts and when i sleep. i plan on getting it up to 50 lbs by mid june.

X

 

[epimetheus]

epitomes or whatever your name is....... that was the most retarded post i ever read. btw, im typing on a chat board, im not being graded like in school, so grow up.

X

Yes, it is apparent that I am so immature, my posts are retarted and you are god's gift to mankind. I tremble in your presence.

I find it hilarious that you make fun of a guy on a message board for not giving his 110% in lifting, make fun of me because I tell you that not everybody's life is BBing, and then you tell me that taking the .0005 seconds it takes to type and spell PROPERLY and professionally is too much trouble and it is "just a message board." The "grow up" thing is a petty imbecile non-sequitur, considering my posts actually sound like I am older than a 5th grader.

And my name is Epimetheus. I know it is hard to read a name from greek mythology, the words are funny from things like L33t, and Dude, and stuff. I forgive you.

 

[Yeo]

Exodus, I am not being funny mate but how can you be an ectomorph at 260pounds ? You must be hitting the juice hard, what weight did you start off at ?

 

[Exodus]

no, im not touching the juice............. nor am i ripped up at 260 lbs............ i graduated in 1999 at 165 lbs........ that was the most i weighed ever by 20 lbs........... all of my eating is becuase of the fact that im an ectomorph. the food is too offset my metabolism so that i can gain weight. yes i put on fat, more than some people, but it is what works for me since i am natural. when i step on stage in august i will be between 200 and 210. you know, so just becuase im an ectomorph doesnt mean i that i havent put on some size in the last 6 years of training. so yeah, yeo, stick with it, keep on plugging away at the HARD WORK, and you will go far.

good luck yeo.

X

 

[Exodus]

Yes, it is apparent that I am so immature, my posts are retarted and you are god's gift to mankind. I tremble in your presence.(well, whatever you want, i can give you my email address so you can start sending me fan mail.)

I find it hilarious that you make fun of a guy on a message board for not giving his 110% in lifting ( oh im sorry im dedicated and try to motivate people, he wants to know how far he can go naturally, so to do that he must go 110%.)

make fun of me because I tell you that not everybody's life is BBing( my whole life is not bodybuilding either, but his question wasnt how far can i go naturally and not have bodybuiliding as my whole life)

and then you tell me that taking the .0005 seconds it takes to type and spell PROPERLY and professionally is too much trouble and it is "just a message board.( just so you know your not supposed to capitalize words in the middle of a sentence like PROPERLY)

" The "grow up" thing is a petty imbecile non-sequitur, considering my posts actually sound like I am older than a 5th grader. ( so how much older are you exactly than the 5th grade.......... oh another thing, using big words doesnt make you look any smarter, fyi)

And my name is Epimetheus. I know it is hard to read a name from greek mythology( i know the name and i know how to spell it, me spelling it wrong is what made if funny)

have a blessed day.

X

 

[epimetheus]

Capitolizing an entire word in the middle of the sentance is shorthand (read: lazy) for italicizing it. For emphasis.

"Big words" as you so put it- if you think non-sequitur is a big word- doesn't make one more intelligent? Interesting. Most anthropologists will argue that point with you. You see, they seem to think that it is language that forms thought. The more words you know, the more concepts you understand, and that means a broader understanding of the world. To me that means intelligence, I suppose the definition of intelligence to you is "If you don't agree with me you are a retard and need to grow up."

Here is some reading material in case you think I am talking out my ass-
http://cogprints.ecs.soton.ac.uk/view/subjects/ling-learn.html