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

[lelle]

finally, i'm starting to maintain an online training journal.
i train with one day rest in between my workouts

day one (chest+bizeps) (weightxrepetitionsxsets)

dumbbell bench press 4,25kgx12x2; 4,75kgx8x3
barbell bench press 13,25kgx12x2; 15kgx8x3
barbell curl 8,75kgx12x2; 8,75kgx8x3
alternate hammercurls 4,75kgx12x2; 4,75kgx8x3
concentration curls 3,5kgx12x2; 4kgx8x3
dumbbell flyes 3,5kgx12x2 (couldn't do anymore, normally +3,5kgx8x3)

the weights may seem laughable to you, but i'm a skinny guy and need to increase my strength slowly.
if you have any tips or proposals, feel free to post, thanks!

[JP]

dont worry about your weights in relation to others, only worry about your weights in relation to yourself. Progress is the key and the thing which gets you the respect at least in my books!

How long have you been training for? What are your goals?

Good luck and keep at it mate!

[lelle]

thanks for your kind words

i've been training for about half a year, but i made the mistake to start with quite heavy weights (for my measures) und low repetitions.
now i started to do more repetitions with lower weights i can feel a big difference after my workout.

my goals are to reach 140 pounds this year and to become bigger. atm i weigh only about 120 pounds at 180cm height. so you see i am really skinny.

[Rochellita]

what does your diet look like, lelle? How many calories a day etc?

[lelle]

hey rochelle,

i still have big problems eating well. i plan to make an eating plan, too.
at the moment i eat lots of bananas, tofu stuff, beans, pasta, rice and drink a lot of orange juice. i estimate that i hardly get over 2000 calories a day. maybe more maybe less.
the best thing i could to is to prepare large quantities of food, so that i just have to switch on the oven to have a huge meal.
for me, eating well is more difficult than working out properly.
seems weird, but i have never been a good eater.

i'll work out later when i come back from school. today is the second day of my final exams

okay, have to leave for school now, have a great day!

[lelle]

day 2 (back)

barbell shrugs (9,5kgx12x2:12kgx8x3)
upright barbell row (7kgx12x2;9,5kgx8x3)
pull ups (3) <- haha a girl could do more
bent over barbell row (7kgx12x2;9,5kgx8x3)
one arm dumbbell row (5,5kgx12x2;8kgx8x3)
deadlifts (17kgx12x2; 27kgx8x3)

i decided to do the exercises for my abs on a seperate day, so i can do more various ones. do you think this is a good idea?

[JP]

i decided to do the exercises for my abs on a seperate day, so i can do more various ones. do you think this is a good idea?

depends on your goals. To be honest, if you are looking to build mass, then i think you are doing a lot of small little fairly insignificant movements which don't really have an impact. If you like doing the isolation work, then cool, thats fine.

One comment about the order of exercises: for mass gains always do the most compound movement first so you can go as heavy and take it to the limit as possible.

Hey, did you do 3 pullups without assistance? Most people can't do a pull up without assistance from the machine or a spotter when they start training.

Keep eating!

[lelle]

well, i have to train my abs anyway to get them defined. so i think its not wrong doing these exercises.
thanks for the tip regarding the order of exercises, i'll change that.

the ability to do 3 pullups surely comes from my low body weight
i noticed, that when i start eating shortly after getting up, my appetite increases throughout the day.
lets see if i can reach 140 pounds this year (currently ~120)

[bronco]

well, i have to train my abs anyway to get them defined. so i think its not wrong doing these exercises.

Getting defined abs is much more a question of having low bodyfat than training them. I don't know what your abs-routine looks like, but in my opinion you would probably be fine with doing just one exercise for the abs, so having them on a separate day may be a waste of time. Also since you're looking to gain weight you can't really expect to get defined abs at the same time - that is contradictory unfortunately. Anyway, good luck with your training and your eating .

[lelle]

thanks for your suggestions!
looks like i can cancel the special abs-training and stick to doing crunches when doing my warm-ups.

today, i had to cancel my workout after a couple of exercises because my arms felt like pudding or something like that.
i'll repeat that training day after one or two days rest.

i'm so angry! what a s**t

[lelle]

now that my arms feel a lot better i started working out again, not the full agenda but it went alright.

(warmup: 25 crunches; 30 pushups)

dumbbell bench press 2x12x6,5kg;3x8x8kg
barbell bench press 2x12x22kg;3x8x29,5kg
barbell curls 2x12x10,5;3x8x12kg
alternate hammer curls 2x12x6,5kg; 1x8x8kg

hope that my arms (especially trizeps) will be completely fine next time i work out.

[lelle]

situps 40
30 pushups
barbell military press: 13x8x2 15,5x8x2 18x4x2
deadlifts 27x8x2 32x4x2
pullups: 5 no energy left
stretching

[tempehmomma]

http://www.geocities.com/elitemadcow1/5 ... ar_5x5.htm
Try this routine for strength and mass. I am suprise no one has suggested this routine to you. I packed on 15 lbs of muscle, 150 lbs to 165 lbs 73 inches tall, in 7 to 8 weeks. I am a skinny guy too.

[lelle]

thanks for the link, I'll read through it - sounds interesting!

[bronco]

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.