Ectomorph Cycle - Bulking - Advice Needed.

No need hey

Update.

Weight = 73.3 kg

Height = 1.82m

Fat = 11%

Wasit = 29 cm.

Age = 33.

So i am not on any gear as i will be out of the country for 2 weeks.

Am on 5iu, 5x a week, 2x day off for x6 months min.

Calories = 2600, macros = 40% protein, carbs = 30%, fat = 20% - roughly stays the same.

I am eating very very clean - carbs = oats, quinoa, chia seeds ....

protein = chicken breasts.

veg = brocolli

fats = nuts, flaxseed oils etc.

According to my calorie surplas of 2600, this is a bulk but i'm doing it slowly and monitoring fat pecentage.

Strangely i'm losing fat but very slow gains? but i'm okay with this as long as my abs remain visible.

Training = intense, many sets + low reps. I am definitely gaining? but at a very slow pace - am i over training as per sets? Note i am a hardgainer.

I also use 1 body muscle group per day.

I have always trained this way ....

Comments?

Biceps + abs =


** Seated Barbell Curl **
- 12.0 kgs x 8 reps
- 16.0 kgs x 8 reps
- 18.0 kgs x 7 reps
- 20.0 kgs x 4 reps

** Seated Cable Curl **
- 25.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 45.0 kgs x 6 reps
- 55.0 kgs x 6 reps

** Dumbbell Concentration Curl **
- 10.0 kgs x 8 reps
- 12.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 16.0 kgs x 8 reps

** Long Straight Bar **
- 20.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 30.0 kgs x 6 reps

** Side Hammer Curl **
- 12.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 16.0 kgs x 6 reps

** Wall Bicep **
- 6.0 kgs x 8 reps
- 8.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 12.0 kgs x 6 reps

** Hanging Leg Raise **
- 73.0 kgs x 15 reps
- 73.0 kgs x 10 reps
- 73.0 kgs x 8 reps
- 73.0 kgs x 6 reps

** Hanging Knee Raise **
- 73.0 kgs x 15 reps
- 73.0 kgs x 15 reps
- 73.0 kgs x 15 reps

** Squat Abs Bar **
- 20.0 kgs x 20 reps
- 40.0 kgs x 16 reps
- 60.0 kgs x 16 reps
- 80.0 kgs x 12 reps

** Standing Calf Raise Machine **
- 45.0 kgs x 30 reps
- 60.0 kgs x 30 reps
- 75.0 kgs x 30 reps
- 97.0 kgs x 30 reps
- 120.0 kgs x 26 reps
- 150.0 kgs x 6 reps

** Cable Crunch **
- 12.0 kgs x 12 reps

---

Triceps =

** Rope Push Down Pull Apart **
- 15.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 55.0 kgs x 8 reps

** V-Bar Push Down **
- 30.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 82.0 kgs x 8 reps

** Cable Overhead Triceps Extension **
- 30.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 82.5 kgs x 8 reps

** U Bar **
- 30.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 75.0 kgs x 6 reps

** Incline Seated Chest Press **
- 15.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 55.0 kgs x 6 reps
- 40.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 15.0 kgs x 8 reps

** Smith Incline **
- 5.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 30.0 kgs x 8 reps

** Seated Cable Fly **
- 4.0 kgs x 8 reps
- 8.0 kgs x 8 reps
- 12.0 kgs x 8 reps
- 16.0 kgs x 8 reps

** Lat Pull down For Chest **
- 5.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 20.0 kgs x 8 reps

** Incline Seated Fly Machine **
- 15.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 45.0 kgs x 6 reps

** Tricep Single Rope Old Machine **
- 10.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Running (Treadmill) **
- 20:00

---

Back + abs =

** Chin Up **
- 1.0 kgs x 10 reps
- 5.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 15.0 kgs x 5 reps

** Barbell Row **
- 40.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Lat Pulldown **
- 30.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 80.0 kgs x 5 reps

** Lat Pull Down Fromt **
- 30.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 80.0 kgs x 6 reps

** Seated Cable Row **
- 45.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 82.5 kgs x 8 reps
- 105.0 kgs x 6 reps

** Lat Pull Down Close Grip **
- 35.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 80.0 kgs x 6 reps

** Seated Cable Row 4 Long Bar **
- 30.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 52.5 kgs x 8 reps
- 60.0 kgs x 6 reps

** Hanging Leg Raise **
- 73.0 kgs x 15 reps
- 73.0 kgs x 12 reps
- 73.0 kgs x 10 reps
- 73.0 kgs x 8 reps

** Hanging Knee Raise **
- 73.0 kgs x 15 reps
- 73.0 kgs x 15 reps
- 73.0 kgs x 15 reps
- 73.0 kgs x 15 reps

** Cable Crunch **
- 7.5 kgs x 10 reps
- 10.0 kgs x 8 reps
- 12.5 kgs x 8 reps
- 15.0 kgs x 8 reps

---

Shoulders =

** Seated Dumbbell Lateral Raise **
- 10.0 kgs x 8 reps
- 12.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 16.0 kgs x 6 reps

** Seated Dumbbell Press **
- 14.0 kgs x 8 reps
- 18.0 kgs x 8 reps
- 22.0 kgs x 8 reps
- 24.0 kgs x 8 reps

** Long Bar Front Delt **
- 10.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 20.0 kgs x 6 reps
- 25.0 kgs x 6 reps

** Long Straight Arm Lateral Raise **
- 4.0 kgs x 8 reps
- 6.0 kgs x 8 reps
- 8.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 12.0 kgs x 8 reps

** Cable Rear Delts **
- 10.0 kgs x 8 reps
- 17.5 kgs x 8 reps
- 25.0 kgs x 8 reps
- 32.5 kgs x 8 reps

** Cable Long Bar Front Delta **
- 5.0 kgs x 8 reps
- 7.5 kgs x 8 reps
- 10.0 kgs x 6 reps
- 12.5 kgs x 6 reps

** Smith Machine Shoulder Pull Up **
- 10.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Vertical Traction Outer **
- 35.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 95.0 kgs x 8 reps

** Vertical Traction Inner **
- 45.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 85.0 kgs x 8 reps
- 95.0 kgs x 8 reps

** Squat Rack Shrugs **
- 60.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 160.0 kgs x 6 reps

** Cable Press Shoulder **
- 6.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 18.0 kgs x 8 reps

---

Legs =

** Deadlift **
- 60.0 kgs x 10 reps
- 80.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 120.0 kgs x 6 reps

** Seated Calf Raise Machine **
- 20.0 kgs x 30 reps
- 40.0 kgs x 30 reps
- 60.0 kgs x 30 reps
- 80.0 kgs x 25 reps

** Hacklift Squat **
- 40.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 120.0 kgs x 8 reps
- 160.0 kgs x 8 reps

** Smith Squat Machine **
- 40.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 120.0 kgs x 8 reps
- 140.0 kgs x 6 reps

** Standing Calf Raise Machine **
- 52.5 kgs x 30 reps
- 67.5 kgs x 30 reps
- 82.5 kgs x 25 reps
- 97.5 kgs x 20 reps
- 112.5 kgs x 20 reps
- 127.5 kgs x 20 reps
- 142.5 kgs x 15 reps
- 135.0 kgs x 15 reps
- 120.0 kgs x 15 reps
- 105.0 kgs x 15 reps
- 90.0 kgs x 15 reps
- 75.0 kgs x 20 reps
- 60.0 kgs x 20 reps
- 45.0 kgs x 20 reps
- 30.0 kgs x 20 reps
- 15.0 kgs x 20 reps

** Lying Leg Curl Machine **
- 20.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 47.5 kgs x 8 reps
- 55.0 kgs x 6 reps

** Leg Extension Machine **
- 40.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 95.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 15.0 kgs x 8 reps

---

Chest = ... lol, i will be doing the log today - i only started logging for a few days.

there are far more knowledgeable people here than me, but I'd say, for an ecto trying to pick up size, you're doing too much. Muscleaddict posted a relevant article a while back on overtraining. I spent years in my 20's doing 150 squats every other day, and wondering why my quads wouldn't grow

Hit the muscle, keep your rest between sets at 45 seconds to a minute, don't train to failure, rather do another set, get out, rest and eat.

So, the sets as they are okay?

I don't know how your body reacts, I've followed multiple Mr O's and each one trains extremely different.

I don't focus on sets or reps, etc. I just make sure I've hit the muscle properly and I'm feeling it hard 2 days later..

Yeah, i think it's per individual. Many sets allow me to feel the pain the next day and ensure i hit all aspects of the muscle. I know i am gaining, and if i miss a certain exercise it feels like i am missing out.

Here is the chest workout.

Note i cannot do bench press or dumb bell flys anymore....

2 reasons:

i. ecto body shape so i have orangutan limbs - lonnng. I cannot bring the bar all the way down, and with the flys going heavy is also an issue with super long arms.

ii. rolling shoulder syndrome where the shoulders are forward and thus the bench puts more pressure on the shoulder and not the chest.

So i use the machines which are sort of in an angle and allows for more control .... i know many would disagree here but ever since swopping machine for free weights, i have grown....

** Chest Dip **
- 1.0 kgs x 10 reps
- 20.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 60.0 kgs x 5 reps
- 50.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 20.0 kgs x 8 reps

** Seated Chest Press Machine **
- 40.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 95.0 kgs x 5 reps

** Seated Fly Chest Press Mach8 **
- 35.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 65.0 kgs x 8 reps

** Cable Pecs Upper **
- 10.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Cable Pecs Bottom **
- 6.5 kgs x 8 reps
- 7.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 12.5 kgs x 8 reps

** Seated Cable Fly **
- 6.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 14.0 kgs x 6 reps
- 16.0 kgs x 6 reps

** Incline Seated Chest Press **
- 20.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 6 reps

** Incline Seated Fly Machine **
- 20.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 40.0 kgs x 6 reps
- 50.0 kgs x 5 reps

** Cable Single Pec Pull Up **
- 10.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 20.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Machine Pectoral **
- 35.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 65.0 kgs x 6 reps

** Lat Pull down For Chest **
- 5.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 20.0 kgs x 8 reps

Flat bench is a horrible exercise.. everyone who starts out bodybuilding is so worried about their bench.. my body hates the movement and chest for me in not my strong point but back is..

Again you working to reps, what happens if you not fatigued and can comfortably press out 2 more?

Fatigue does set in hence, you will see a drop set, or a lower rep of 6.