.

[chesty leroux]

hehe, Don't worry Lelle, you'll get there. You've seen the old pics of Rob before he got huge. I've got faith that you can get huge too

[lelle]

thanks!
but rob wasn´t nearly as skinny as i am ....
first i want to get from girl-shape into guy-shape and then comes the "getting huge" part

[nobbi]

What is embarrassing about a body in progress? Just keep going on and don't loose your motivation. Is your nutrition getting better? Don't forget to eat (healthy)

[lelle]

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

[nobbi]

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'.

[lelle]

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

[lelle]

warmup:
crunches x10
30 push-ups

barbell bench press 22x8x2; 24,5x8x2
barbell bent over row 7x8x3 <- is there a good alternative to this exercise?
squats 22x8x2 24,5x8x1
another 20 push-ups
stretching

comments and criticism always welcomed

[michaelhobson]

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.

[lelle]

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...

[Daywalker]

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???

[lelle]

the problem is that i'm not able to do it right i think. i can't keep my back straight

[willpeavy]

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

[lelle]

yap, i'm able to do 2 hope i get better soon!

[lelle]

pushups : 30
barbell military press: 9,5x8x3 12x8x2
deadlifts 17x8x2 22x8x1
pull-ups: 2
crunches: 10
another 30 pushups
stretching

[willpeavy]

I've never done laughing pullups before. I'll have to try those out, I hear they are good for your lungs