girl, you'll be a woman soon....

[lelle]

I havent followed the exact routine tempemma posted, but Ive had good experience with linear progression 5x5 routines .

Word of warning though, if you havent squatted or deadlifted much going heavy on those is probably not a good idea.

I try to improve slowly but steadily

[Rochellita]

welcome back- looks like your log jumped from June 05 to July 06...

[grant]

"i estimate that i hardly get over 2000 calories a day. maybe more maybe less. "

2000 calories a day for a male wont even allow for toenail growth let alone muscle. The RDA's for a sedentary male adult are 2500 cals and you will be using up a good few hundred cals during your workouts, so as stated by someone else you want up that a bit.

[lelle]

welcome back- looks like your log jumped from June 05 to July 06...

I didn't continue my log here but here:

http://www.veganbodybuilding.com/phpBB2 ... .php?t=169

(It's hard to motivate oneself when training at home, sometimes)

[lelle]

"i estimate that i hardly get over 2000 calories a day. maybe more maybe less. "

2000 calories a day for a male wont even allow for toenail growth let alone muscle. The RDA's for a sedentary male adult are 2500 cals and you will be using up a good few hundred cals during your workouts, so as stated by someone else you want up that a bit.

yeah, at the moment I eat about 3000 kcal a day although it is hard to reach on some days. the staples of my diet are lentils, beans, soymilk and musli. I also eat a lot of bananas and apples and snack on a bag of mixed nuts all day. about 1000 kcal alone come from beverages like multivitamin juice and soy milk. hm maybe I should open a new thread about my nutrition in the respective section, I don't think my daily meals are balanced at all....

[lelle]

situps 40
pushups 30
barbell bench press 27x8x1; 32x4x2 34,5x5x2 (decreased the repetitions here)
barbell bent over row 9,5x4x2 14,5x4x4
squats 27x5x2 I intended to do 32kg but I had trouble to push the bar over my head when finished with the 27kg squats
4 pullups (maybe I should use a seperate day for them, I just have no strength left in my arms after doing the main workout)
stretching

[Wobbly Lifter]

lelle I to have had trouble gaining weight in the past year I've gained 10 pounds(actually I gained 15 but then lost 5; I'm just above 150 now), the trick is eating a lot. I tracked my calories and I don't start gaining weight until I eat 3500+ kcal a day. But don't worry in can be done, just eat and use a lot of oil!

Also maybe use heavier weights on squats, heavy squats really encourage muscle growth.

[lelle]

jap, I eat about 3000 kcal a day at the moment.
the problem with heavy squatting is that my legs could do more but I have trouble lifting the heavy bar on my shoulders....

[Wobbly Lifter]

Ahhh, that makes sense, maybe try deadlifts at a good weight, they also encourage major muscle growth.

[lelle]

yeah I do, improved from 27 kg to 32 kg this week (dont laugh! )


I need my arms to get stronger so I can push more weight overhead to squat......

[lelle]

situps 40
barbell military press: 13x8x2 16,5x4x2 20x4x3 (how easy was that? skipping pushups makes me have much more strength for the presses)
deadlifts 29,5x8x2 32x4x2
stretching

[lelle]

situps 40
barbell bench press 27x8x1; 34,5x5x2 37x5x2
squats 27x5x2

[lelle]

situps 50
barbell military press: 17x8x2, 19,5x4x2, 22x4x2
deadlifts: 29,5x8x2, 34,5x4x2
pullups: 5
strrrrretching

this workout was intense and I managed to increase the weights noticable

[Jonathan]

Hey - don´t be embaressed by 5 pullups - I managed 2x5 chins yesterday and they were bloody hard!

Jonathan

[lelle]

hehe yea, did you also do them at the end of the workout? they're pretty hard when you already used up all your energy