T Nation

Weak Beginner's Journey to 200 lbs


Hey guys, I've been hanging around here 4 a while and I decided to post here since some time freed up. I've been lifting 4 about 1.5 years so far. I'm an ectomorph, and I suffer from under-eating syndrome. I usually consume like 3000 Cal a day I guess. Anyway, here r some stats:
Age: 18. Height: 5'10.5". Weight: 144lbs. BP: 155 lbs. Squat: 200 lbs. DL: 285 lbs. Military Press: 105 lbs. Lunges: 135lbs. Dips: 45 lbs. Chin-up: 25 lbs.


  1. You're not going to get far by limiting yourself to a label like "ectomorph".

  2. There is no such thing as under-eating "syndrome". You just don't eat enough.

  3. 3000 Calories may do it for you right now, but probably not for long. I had to consume around 4000 to grow when I started out at 150 lbs.

Get used to eating a lot and good luck.


WHOA. I totally misjudged my 1 rep max for lunges. I'm only gonna post my last three sets.
Lunges: 155x6. 165x4. 175x2. BOO YAH!
Dips:. +25x6. +35x4. +45x2.
BP: 115x10. 125x6. 135x3.
Chest-supp. Rows: 70x8. 90x6. 95x3.
Standing calf raises: +60x10. +80x10. +100x6.
Seated calf raises: +45x10x3. (3 sets)


Good luck. I will be following.


Upright Row: 50x10, 55x10, 65x10 (assuming the ez-curl bar is 25lbs)
Squats: 185x1, 195x1, 205x1. PR!!!
Flys: 30x10, 35x10, 40x6.
Leg Press (single-leg): 90x4 each leg.
Standing Calf Raises: 90x10, 110x10, 120x8. PR!!!
Seated Calf Raises: 45x15, 55x10, 70x10.

Woo-hoo! Two PRs! Good Workout. I'm definitely gonna do the single-leg presses again. I don't usually like that machine cause I don't think there's enough ROM on it, but that exercise was HARD.

Also, my weight this morning was 146lbs! Boo Yah!


Nice, just ate ~1000 calories of rice, beef, asparagus, spinach, and bread. My chest was quite sore from the flys yesterday. This means that my chest doesn't get very much stimulation from bench pressing at all, cause I feel nothing after those. I only have a forearm and triceps pump. I should spread my hands out on the bar more, i no. Since I was lazy today, I decided to skip the gym, but I have dumbbells and a 15 pound barbell at home, so I decided to do standing military presses for the max. So glad I did. The extra food/muscle really helps!

Standing Military Press: 65x5, 85x1, 95x1, 105x1, 110x1! PR!!!

Lol! On a side note my friend walked in on a girl taking a poopie in a co-ed bathroom this morning. The lock was broken. Go figure.


Wow... Just ate a plateful of salad, and another plate of chicken, fish, ravlioli, and sausages. I had like 2 cups of water, too. I worked out right after this, and got 2 PRs!!!

Dips: BWx6
Chest supported t-bar rows: 90x6x3
Bench press: 115x6, 135x3, 155x1, 165x1, (PR!!!) 170x1 (PR!!!)
DL: 225x1, 245x1, 285x1, 290x1. (PR!!!)

I'm REALLY glad my bench press went up. It was/is disproportionately weak compared to the others. I can't WAIT for the 185. I just found out how important peri-nutrition is today.


Sorry I haven't been posting for a while, I had some stuff going on and things r pretty hectic 4 me. I decided to go apeshit on the reps for each exercise just for fun. God my legs are still sore.

Squat: 65x100
BB row: 15x100
BB curl: 15x100
Standing tricep extensions: 15x50
Lying tricep extensions:15x50
Military Press:15x100

Note: This was done over a two day period.

Yeah... Don't think I'm gonna do that again anytime soon. Except maybe squats. Really gets my form down and my legs are always sore for at least 3 days afterwards. I wanna get up to 15x100 for extensions, however.


Okay, so this my first legitimate workout for a while, I think. Hit quite a few PRS, but I found a balance in my arms which should not be there.

Dips: BW 25x15, BW 35x6, BW 45x4 (PR!!!), BW 55x2(PR!!!), BW 60X1(PR!!!)
Pull-ups: BW 25x6 (PR!!!)
Chin-Ups: BW 40x3 (PR!!!), BW 55x0, BW 50x1 (PR!!!)
Lateral Raises: 15x10 (One at a time, 10 each side), 20x10 (same), 25x10 (same)
Upright Rows: 40x10, 50x10, 60x6 (PR!!!)
Bent-Over Dumbbell Raises: 15x10, 20x10

My Chin-up is way to close to my dip, because I think my triceps are as strong as my biceps. They're certainly smaller than the biceps, which is a problem. I think the reason I was able to get so many PRs is because I pigged out right before I did this, like a 1500 calorie meal consisting of chicken, fish, salad, 1 hot dog, deli sandwich, waffle fries, and a cup of coke. I'm steadily gaining weight, I believe. Close to hitting 150lbs if I'm not mistaken.


I've decided to go ape-shit on hyperextensions and ab wrok from now on. A stronger lower back and core would most definitely add on many pounds to the squat and deadlift that I so crave. Plus they're really hard on the last reps.

This was done yesterday.

HS Machine Incline 90x10x3.
HS Machine Rows 90x10, 110x6x2.

Lateral Raises: 15x10 (One at a time, 10 each side), 20x10 (same), 25x10 (same)
DB Overhead Presses: 30x10, 35x6.

Standing Calf Raises: 60x10, 80x10, 100x10.
Seated Calf Raises: 45x15x3.

Decline Weighted Sit-ups (Weight held over head): 10x10, 20x10
Hyperextensions: 25x15, 35x10, 45x10.


MP: 85x3, 105x1, 115x1 (PR!!!)
25 Ab Rollouts
10 push-ups for shits and giggles

I did this around 11P.M., but I just finished a digiorno thin-crust pizza and I felt all pumped. I was 152lbs after I finished it so I would guess to be around 150 by the time I wake up tomorrow morning. Christmas goal achieved! (150 lbs with a six-pack) I have a back-up plan for 155 pounds with a six-pack if I reached my goal earlier. Lets just hope my binging habits stay consistent! (My biggest problem, as with most people)


Warm-up: HS Row: 90x10
BP: 45x10, 95x3, 115x1, 135x1, 155x1, 175x1 (PR!!!)
Squat: 135x5, 185x3, 205x1, 215x1(PR!!!), 225x1 (PR!!!), 235x1 (PR!!!)
Lying Leg Curls: 90x10, 100x10 (PR!!!), 110x6 (PR!!!)
Weighted Decline Sit-Ups: 10x10, 25x6x2 (Held Overhead)
Hyperextensions: 45x10, 25x6x2 (Overhead)
Seated Calf Raises: 70x15x3 (PR!!!).

WOW. Today was absolutely RIDICULOUS! I broke my Bench Press pr by 5 pounds and my Squat PR BY 30 FUCKING POUNDS!!! I'm so glad I did high rep work and prior training on my lower back and abs/core. I actually passed my christmas goal for squat today.

One note: My form on the 225 was awesome, but the one for 235 left a lot to be desired. I definetly got below parallel, but on the way up my knees were almost touching, and my back momentarily lost its tightness near the top! Could've injured myself for SURE. Thank god I didn't. Anyway, still the best workout of my life!

I'm officially over 150 pounds, and I ate at McDonalds for breakfast and lunch, and at Wendy's for dinner. So unhealthy but definetly helped my performance and power today!


Damn my inconsistency! Fell back down to 149 lbs! Didn't have the most terrible work out today, but I should've done more. Need to have a structured plan for sure.

Pulldowns: 62.5x100. (Rep PR!) I believe I rested like 10 times throughout this continuous set, but I was very happy with my successful set.

Lateral Raises: 20x10, 25x10.

BB Lunges: 135x10, 155x10. (Rep PR!)

Hyperextensions: BWx35

Reverse-Grip BB Bench Press: 45x25, 65x15, 85x10, 95x6, 105x4, 115x1 (PR!!!)

Flys:30x10, 35x10, 40x6

Seated Bent-Over Raises:20x10, 25x10, 30x10

I liked the Reverse-Grip Bench Press. I think it recruits my muscles VERY differently than regular BB Presses. Will definitely incorporate them into my workouts regularly. Arrgh, should've maxed out on BB Lunges! Will DEFINITELY do that next time! Hmm... I think my previous method of bodyweight pull-ups of 50 reps spread out over multiple sets worked my lats more than what I did today, if my lats aren't sore tomorrow, I'll change it back.


Dips: BWx10x2
HS Rows: 45x10
Incline Reverse-Grip BP: 45x10, 95x3
Squat: 135x5, 155x5.
Front Squat: 135x2 (PR!!!)
Lunges: 135x5, 155x2
Shrugs: 60x10
Reverse EZ Bar Curls: 50x10, 55x6 (Assuming Bar is 20 lbs)
Reverse EZ Bar Decline Extensions: 50x10, 55x10 (Assuming Bar is 20 lbs)

Okay, wow. Haven't trained in almost two weeks! (In the gym at least) Terrible. Anyways, today was kind of a disappointment but was kind of a wake-up call to my body. My hammies were really tight, so I had to bail on the squats and lunges early before I pulled something at the bottom of my lift. Definitely incorporating streching and perhaps foam rolling.


Sorry all for the shitty consistency, finals were a bitch. I joined a gym in town cause the university gym's probably closed for ~3 weeks. Anyways, I decided to start 5-3-1, a long overdue project which will hopefully rein in my ego at the gym and boost my consistency since I paid 50 bucks for it.

Note: These One-rep Maxes were done 2 weeks or so ago when i was fresh, and I probably got weaker, but I'll keep them as long as I manage to do the required reps (with good form, of course).

MP: 130
Deadlift: 305
Bench Press: 180
Squat: 235
Lunges: 175

Yesterday: MP

5x100 (PR)

10 Pull-ups

Today: Deadlift

6x235 (PR)

Reverse Tricep Pulldowns:


Seated Wide-Grip Rows:


Reverse-Grip Incline BP:


Yes, I know the assistance work is very random and not true assistance work, but I find myself too tired to do pull-ups after deadlifting or squatting, so I go for less strenous work. I should warm up and stretch more. My biceps are bigger, but weaker than my triceps. I do not think my numbers for the tricep pulldowns are that high, I will move to a more difficult machine. (Universal)


I decided to start 5-3-1 to boost my consistency. My maxes are as follows:
MP: 130
Squat: 235
Deadlift: 305
BP: 185
Lunges: 175

Yesterday: Military Press

100x5 (PR)

Pullups 10 reps

Today: Deadlift

235x6 (PR)


Yesterday: Bench Press and Squat

10 Pull-ups

Bench Press:

140x7 (PR)

One-Arm DB Rows:




Lying Leg Curls:
(In Kg)

Standing Calf Raises:


Seated Calf Raises:
(In Kg)


Today: Standing Military Press


Pull ups: 10x3


Sorry all! Went skiing in Vermont for vacation! Glad to be back for the iron bars. Today went pretty well.

One-Arm DB Rows

Reverse BP: 95x10



One-Arm DB Rows: 65x8

T-Bar Rows: 80x5x3

Pull-Ups: 6

Reverse Flys:


Squat Day:


Front Squat: 140x1 (PR)

Lying Leg Curls:
(In Kg)

Standing Calf Raises:

Seated Calf Raises:

Damn, My traps, shoulders, and abs are sore today. I did 50 reps with the ab wheel yesterday. I also did 100 reps with dimes in like 5 sets. I'm pretty fine with today's workout. I wish my squat form was a bit tighter on the last reps, but I guess that's to be expected. Hmm...