The Endomorph to Ectomorph Journey

D

Dr. Chagas

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Me

Sex: Male
Age: 19
Weight: 197 lbs
Height: 5'11"


Routine

Cardio Day:
1+ hour, 10+ miles.
OR
15 minute jog. (approx 3.5km in 14 min)

Aerobics Day:
warm up - 15 min jog + squats, jumps, high knees
Calf jump with arms-up (30 reps)
Switch split jump (30 reps)
Speed shuffle side push-up (20 reps)
Burpees (30 reps)
Bear crawl (2 gym lengths)
Pulsing sumo squat with jump (30 reps)
High knees in place (30 reps)
Push-up with side plank (5 each arm w/ 30 sec planks)
Forward distance hop (2 gym lengths)
Tuck jumps (20 reps)
cool down - 10 min

Cardio Day:
1+ hour, 10+ miles.
OR
15 minute jog. (approx 3.5km in 14 min)

Weight Day:
warm up - 5 minutes on x-trainer
Dumbbell chest press on stability ball (20 lbs x 3 sets x 10 reps)
Incline ball flys (20 lbs x 3 sets x 10 reps)
One-arm dumbbell rows on stability ball (20 lbs x 3 sets x 10 reps)
Back extension on stability ball (20 lbs x 3 sets x 10 reps)
Dumbbell shoulder press on ball (20 lbs x 3 sets x reps)
Dumbell curls + hammer curls (20 lbs x 3 sets x 10 reps each)
Bench dips (3 sets x 10 reps)
Stability ball leg curl (3 sets x 15 reps)
Ball crunches + lying leg raises (total of 50 reps)
cool down - 5 min walk
 
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Best of luck with it.
 
good progress man.
looks like you know how to lose weight. just make sure that diet is great, and most importantly that you have a deficit each day.
 
Me

Weight: 170 lbs, 77.1 kg
Body Fat: 8.7%, approx 15lbs


Routine

Day 1
Stability ball dumbbell chest press: 10, 10, 10 @ 65lb
Dumbbell curl: 10, 10, 10 @ 25lb
Stability ball dumbbell shoulder press: 10, 10, 10 @ 30lb
Dumbbell hammer curl: 10, 10, 10 @ 25lb
Stability ball dumbbell fly: 10, 10, 10 @ 25lb
Dumbbell front lateral raise: 10, 10, 10 @ 25lb
Bench dip: 10, 10, 10
Dumbbell lateral raise: 10, 10, 10 @ 25lb
Do ab exercise routine.
Do one of each cardio exercises.

Day 2
Pull-up: 5, 5, 5
Side to side jump over: 10, 10, 10
Chin-up: 5, 5, 5
Switch split jump: 10, 10, 10
Bench dip: 10, 10, 10
Squat down: 10, 10, 10
Straight one leg dead lift: 10, 10, 10
High knee jump: 10, 10, 10
Do ab exercise routine.
Do one of each cardio exercises.

---

Abs
Side bend: 10
Mountain climber: 10
Sit-up: 10
Crunch: 10
Leg raise: 10
Pulsing leg raise: 10
Plank: 10, 10, 10
Rope pull action leg reach (?): 10
Vertical pelvic thrust (?): 10

Cardio
3.2 km jog, 1 hour snowshoeing or 45 minute spin class
and
15-30 min on the elliptical or bike
 
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Recap

Feburary 2009:
I was hovering at 158 pounds.
Got obsessed with nutrition. My input was approximetly 1000-1200 calories a day. Output was easily 2000+ calories.

I burnt out by the second week and stopped working out completely.

May 2009:
By now my weight had reached 200 lbs.
I started to exercise again.
New plan consisted of two meals a day, and alternating between one full body weight day and one cardio day.

I got just under 170 lbs, but fizzled out by July.

April 2010:
Weight is back up to 200 pounds.
I'd try once or twice to restart working out, but nothing stuck for me until now.


Me

Age: 21
Weight: 200 lbs


Routine

Day 1 | Day X | Day 2 | Day X | Day 3 | Day X

Day 1:
5 minute warm up.
Stretch
2 x 15 Push ups
2 x 15 Straight Leg Dead Lifts @ 160 lbs
2 x 15 Dumbell Presses @ 50 lbs
2 x 15 Lat. Pulldowns @ 80 lbs
2 x 15 Flys @ 25 lbs
2 x 15 Bent Over Rows @ 50 lbs
Stretch

Day 2:
5 minute warm up.
Stretch
2 x 15 Barbell Bicep Curls @ 70 lbs
2 x 15 Upright Rows @ 160 lbs
2 x 15 Tricep Pulldowns @ 60 lbs
2 x 15 Dumbell Front Raises @ 20 lbs
2 x 15 Hammer Curls @ 35 lbs
2 x 15 Lateral Raises @ 20 lbs
Stretch

Day 3:
5 minute warm up.
2 x 15 Squats @ 200 lbs
2 x 15 Leg Presses @ 200 lbs
2 x 15 Leg Curls @ 125 lbs
2 x 15 Calf Raises @ 270 lbs
2 x 15 Box Jumps
2 x 15 Side-to-side Jump Overs
Stretch

Day X:
5 minute warm up.
Stretch
15 min on Elliptical Machine.
15 min on Stationary Bike.
15 Crunches
15 Sit-ups
15 Leg raises. Legs all the way up.
3 x 30 second Plank. Left side, right side then facedown.
15 Leg raises. Short leg motion near the bottom.
Stretch
 
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