Week 2: Monday 5X5 workout

Squats 5x185lbs x5

Dead lifts 5x195lbs x5

Military dumbbell press 5x55lbs x5

Weighted-pullups 5x5 25lb plate

Accessory exercise: Hammer curls 35lbs 10x5

NOT EATING ENOUGH... MUST EAT TO GROW GRR.

Week 1: Saturday 5X5 workout

I was suppose to work out on Friday but didn't have transportation to the gym.

Squats 5x165lbs x5

Decline Dumbbell press 5x45lbs x5

Bent over rows 5x115lbs x5

Hanging leg lifts 10x5

Cable ab crunches 220lbs 5x5

Machine decline chest flies 110lbs 5x5, felt like adding this in to get some shape to my chest.

accessory exercise: Skull crushers 60lbs 10x2 

1-10 difficulty, 4.   I felt as if these weights are too light, but the goal isn't to feel sore, nor pumped. It's to build a strong foundation in all of your lifts, and gradually get stronger with proper form.

2-1-12 Update/Plans to Bulk

 I am a true ectomorph and my body weight is 75.2kg(166lbs). I want to add more size to my frame(180lbs), however I've been in that 155-170lbs barrier for a long time now.. and it's time to break out of it. when I first walked into a gym, I had no idea about body types back then. I assumed (like most beginners do) that the more I worked out the bigger I would get.Throughout my time spent working out, I never really focused on my nutrition.Some have it easy to gain weight and some don't, thats just the way it is. 

I haven't been eating that much.. 3 square meals a day.Unfortunately I have a very fast metabolism too..so i must eat more than usual. 
Here is what I'll focus on to start gaining some mass.

1. Eat 1.2 grams of protein per pound of body weight each day.
2. Eat 4 grams of carbohydrates per pound of body weight each day.
3. Eat 0.5 grams of fat per pound of body weight each day.

Protein: 199.2grams= 796.8calories
carbohydrates: 664grams= 2,656calories
fats: 83grams= 747calories

Total Calorie intake: 4199.8 


With this bulk up eating plan, I will definitely start eating 6 meals per day, every 3 hours to reach my weight goal. Lastly, I'm going to purchase Whey protein isolate and Creatine to boost my gains. It's time to get serious!

Lat spurd

Double back bicep with crappy lighting

 

Faggy front bicep with crappy lighting

Week 1: Wednesday 5x5 workout

My working sets

Squats  5x155lbs x5

Military press 5x45lbs x5

Deadlift 5x185lbs x5

Pullups 5x5 with 25lbs

Incline dumbbell press 5x45lbs x5

Smooth ass to grass squats, didn't stall, and will definitely increase the weight by 10lbs

Military press was okay, I struggled to bring my left shoulder up on the 5th set, due to an accident at the gym. increasing the weight by 10lbs

Deadlifts were perfect! my form was on point, left behind some leg

hairs. switching things up and making Wednesday deadlift day instead of Monday. Increasing the weight by 10lbs.

Did 5 muscle ups to warm up along with some normal pullups. Went wide grip

with a 25lb dumbbell for 3sets, then 2sets with  a closer grip. Increasing the weight by 5lbs.

Decided to work with dumbbells instead of barbel for chest because of my imbalance. I decided to compromise my chest days by making, Monday flat dumbbell press, Wednesday dumbbell incline press, and obviously decline dumbbell press for Friday.

I have high expectations for my strength gains. so far so good, only thing i need to work on is my diet.