lelle Posted November 16, 2005 Author Share Posted November 16, 2005 thanks nobbi! my nutrition, well....it is a little bit better now, but stillt not enough calories and protein. have to concentrate more on my eating-exercises Don't forget to concentrate also on your training. EAT IRON! I was focusing on my nutrition for a while too intensive, but lost my motivation for training and gained too much fat. Now, I am back to my old eating habits, which works best for me and I will increase the intensity of my workout sessions again. I will send you some 'embarrissing' pics of myself. You are not the only one with body 'problems'. i'll do my best, haha dude this is so funny! you eat too much and skip trainings and i train all the time and skip eating Link to comment Share on other sites More sharing options...
lelle Posted November 21, 2005 Author Share Posted November 21, 2005 warmup:crunches x1030 push-ups barbell bench press 22x8x2; 24,5x8x2barbell bent over row 7x8x3 <- is there a good alternative to this exercise? squats 22x8x2 24,5x8x1another 20 push-upsstretching comments and criticism always welcomed Link to comment Share on other sites More sharing options...
michaelhobson Posted November 21, 2005 Share Posted November 21, 2005 barbell bent over row 7x8x3 <- is there a good alternative to this exercise? One arm dumbell rows, support one knee and one hand on a bench and row with a dumbell in the other hand. Seated cable rows. Pull Ups. Forget it all and become a powerlifter. Link to comment Share on other sites More sharing options...
lelle Posted November 21, 2005 Author Share Posted November 21, 2005 one hand dumbbell rows are a lot easier for me, but do they have the same impact?thanks so much for your suggestion, i'm totally unsure whether i train right or not thats the big disadvantage of training at home i guess... Link to comment Share on other sites More sharing options...
Daywalker Posted November 21, 2005 Share Posted November 21, 2005 barbell bent over row 7x8x3 <- is there a good alternative to this exercise? No. It depends on what you mean by alternative, though. Any rowing movement develops the back. Barbell row is among the top 3 movements for back - pull ups and deads being the other two. There is no single exercise that has the same impact on strength, back width and depth as barbell row. Why do you want to exchange it anyway??? Link to comment Share on other sites More sharing options...
lelle Posted November 21, 2005 Author Share Posted November 21, 2005 the problem is that i'm not able to do it right i think. i can't keep my back straight Link to comment Share on other sites More sharing options...
willpeavy Posted November 22, 2005 Share Posted November 22, 2005 Any luck doing pullups? They are great for your back If they're too hard right now, try doing them standing on a chair and put as much of your bodyweight as you can on your arms Link to comment Share on other sites More sharing options...
lelle Posted November 22, 2005 Author Share Posted November 22, 2005 yap, i'm able to do 2 hope i get better soon! Link to comment Share on other sites More sharing options...
lelle Posted November 23, 2005 Author Share Posted November 23, 2005 (edited) pushups : 30barbell military press: 9,5x8x3 12x8x2deadlifts 17x8x2 22x8x1pull-ups: 2 crunches: 10another 30 pushupsstretching Edited November 23, 2005 by lelle Link to comment Share on other sites More sharing options...
willpeavy Posted November 23, 2005 Share Posted November 23, 2005 I've never done laughing pullups before. I'll have to try those out, I hear they are good for your lungs Link to comment Share on other sites More sharing options...
lelle Posted November 23, 2005 Author Share Posted November 23, 2005 sorry, i wanted to add a smiley haha..... Link to comment Share on other sites More sharing options...
Daywalker Posted November 23, 2005 Share Posted November 23, 2005 If you can do 2 at the moment, instead of doing 2 in your workout, do more. If the second one is very difficult, reaching muscle failure, do 3 or 4 sets of 1 rep. If you can, do two sets of 2 reps. Try to improve Good work so far! BEAT THE LOG! Link to comment Share on other sites More sharing options...
lelle Posted November 24, 2005 Author Share Posted November 24, 2005 thanks for your comment daywalker! i had trouble understanding the first sentence, though would be great if you could pm me in german i'll try to improve, but those pullups are quite hard, especially at the end of the workout! Link to comment Share on other sites More sharing options...
lelle Posted November 27, 2005 Author Share Posted November 27, 2005 barbell bench press 22x8x2; 24,5x8x2 26x8x2 32x4x2 new personal best woohooo today i just wanted to see how much i can bench, the day after tomorrow i'll continue with my regular routine. i guess tomorrow my arms and chest will sore like hell Link to comment Share on other sites More sharing options...
lelle Posted November 29, 2005 Author Share Posted November 29, 2005 stretchingbarbell bench press 22x8x2; 27x8x2< 32x4x2barbell bent over row 7x8x1 9,5x8x2squats 22x8x2 27x8x13 pull-ups stretching i skipped the pushups and noticed that i can lift far heavier weights is it a good idea to keep it like that? Link to comment Share on other sites More sharing options...
willpeavy Posted December 1, 2005 Share Posted December 1, 2005 Personally, I like to mix things up. For example, you could try doing pushups every other workout and focus on throwing up more weights on the days you skip pushups. Or do pushups at the beginning of the workout sometimes, and do them last other times. A lot of weightlifters don't even bother with pushups, but I like them because you can do them anywhere and there are so many variations (i.e. fingertip pushups, tricep pushups, ball pushups, one arm pushups, etc) Nice work on increasing your max pullups! Link to comment Share on other sites More sharing options...
lelle Posted December 1, 2005 Author Share Posted December 1, 2005 pushups : 30barbell military press: 9,5x8x2 12x8x2deadlifts 22x8x2pull-ups: 2 crunches: 10stretching bad day, bad day! thanks for your comment will, i t hink i really should find something else to warm up... Link to comment Share on other sites More sharing options...
lelle Posted December 4, 2005 Author Share Posted December 4, 2005 crunches x 10barbell bench press 22x8x1; 24,5x8x1; 27x8x1 29,5x8x1 32x4x1 tough barbell bent over row 7x8x1 13x8x2 yeah awesome!squats 22x8x2 27x8x1 i see stars when doing them3 pull-ups Smilestretching Link to comment Share on other sites More sharing options...
lelle Posted December 4, 2005 Author Share Posted December 4, 2005 hm my forearms still suck, so do my upper arms should i add some "curling-exercises" to my workout? would working out each day make sense? suggestions always are always welcome Link to comment Share on other sites More sharing options...
lelle Posted December 8, 2005 Author Share Posted December 8, 2005 stretchingcrunches: 15barbell military press: 9,5x8x2 12x8x2 14,5x8x1deadlifts 22x8x2pull-ups: 2 ARGH! stretching Link to comment Share on other sites More sharing options...
willpeavy Posted December 8, 2005 Share Posted December 8, 2005 would working out each day make sense? suggestions always are always welcome Working out every day works well for me. Although I'm always experimenting around a lot to get the best results. I've also tried working out only 1 or 2 times a week, and routines that go 3 to 4 times a week. If you do want to try working out every day, you could do something like: Day 1 - bench pressDay 2 - deadliftDay 3 - pullupsDay 4 - crunchesDay 5 - shoulder pressDay 6 - squatsDay 7 - rows And do as many reps of the exercise as you can that day (I usually do some AM sets right after waking up, and some PM sets not long before bedtime). That style of working out works for me, it might work for you. The only way to find out is to give it a try Link to comment Share on other sites More sharing options...
lelle Posted December 8, 2005 Author Share Posted December 8, 2005 thanks will!i thought about it and i came to the following problem:the good thing about working out every day is that you can split the respective exercises so you can concentrate on one or two exercises every day which allows you to increase the weights more (and use heavier weights) than with working out every second day. but that results in more muscle-ache so that it will influence you workout on the next day negatively. therefore you have to sort your exercises into legs/arms/shoulders etc.i think that would work, but i'm not sure whether i posess enough "core strength" like daywalker said. remember, i'm still as skinny an average girl oh well, i hope that text makes sense to you good night! Link to comment Share on other sites More sharing options...
willpeavy Posted December 9, 2005 Share Posted December 9, 2005 Yeah I know what you mean. When I first started working out and my main goal was bulking I was working out 3 days a week: one day of push exercises (chest, shoulders), one day of pull (back, biceps), and one day of lower body (squats, deads, calves). This worked well for me in terms of gaining weight. The 7 day a week workout has been better for maintaining weight while gaining strength, endurance, and coordination. Link to comment Share on other sites More sharing options...
Daywalker Posted December 9, 2005 Share Posted December 9, 2005 Everyday workout will probably be too much considering your goal of gaining weight.Every other day consistently is better. Don't split yet, do full body moves, only squats, deadlifts, bench and pull ups. Not more. 2 sets each. Not more. Try to do one rep more each workout, even if you need to do an extra set for that one rep. Example:Pull ups:Monday: 2, 1Wednesday: 2, 2Friday: 2, 2, 1Sunday: 3, 2Tuesday: 3, 2, 1Thursday: 3, 3Saturday: 3, 3, 1Monday: 4, 3 And don't forget to eat Good luck,Daywalker Link to comment Share on other sites More sharing options...
lelle Posted December 9, 2005 Author Share Posted December 9, 2005 okido, then i´ll better stick to my current routine, thanks for your comments will and daywalker! in the last weeks i could increase most weights clearly apart from the pull-ups which are my worst exercise at the moment - but i´m sure that will be history soon. Link to comment Share on other sites More sharing options...
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