chrs Posted October 16, 2006 Share Posted October 16, 2006 (edited) I started my workout about 8 month ago. At the beginning it was very unsystematic and I did too much Reps and Sets. I’m in a 4 split program since one month now. I’m documenting since June and wasn’t satisfied with my progress. My aim is to gain some weight without loosing shape. Actual condition: 188cm/78kg I guess. Problems so far: - my pecs won’t get really sour, especially I’m unsatisfied with clavicular - I consider to add some additional chest exercises but I don’t know when and how much and furthermore if it will be contra productive.- try to change my eating habits from one really big meal after training to 3 till 5 over the day- Belly is already growing I’m also trying to do some cardio since 2 weeks (jogging for 1hour). I would appreciate recommendations about everything you think I should try or change. That’s my 4 Split workout:Mo: Back/BicepsTu: Chest/TricepsThu: Hips/thighs Fr: Shoulders/Trapezius Neck Cardio: very unsystematic Edited October 19, 2006 by chr!s Link to comment Share on other sites More sharing options...
chrs Posted October 16, 2006 Author Share Posted October 16, 2006 (edited) Mo: 16.10.2006, Back/Biceps Barbell Bent Over Row: 45KG 10/8/6Barbell Bent Arm Pullover: 20KG 12/10/8Dumbbell Lying Row: 2x20KG 10/8/5Dumbbell Bent Over Row: 30KG 8/6 Barbell Curls: 30KG 10/5/5Barbell Preacher Curls: 20KG 8/8/5Dumbbell Concentration Curls: 12KG 10/6 Barbell Wrist Curls: 20KG 12/10/6Barbell Reverse Wrist Curls: 5KG 10/8/6 -->2L of tap water during workout 12:00 One Avocado, 200g wholemeal sunflower bread17:30 Some Peanuts19:00 workout (postworkout: Soy/dextrose Shake)20:00 urad/urid dal with rice 22:00 urad dal Edited October 19, 2006 by chr!s Link to comment Share on other sites More sharing options...
Crystal Posted October 17, 2006 Share Posted October 17, 2006 Hi Chr!s and welcome to the board . You said you'd appreciate recomendations, so here are some of mine : One thing I notice in Monday's routine is you do an aweful lot of rows 4 different kinds, then bicep curls, 3 different kinds -- all in one workout! The back has a lot of big muscles in it, but not all of them are hit with rows. I'd recommend incorporating some deadlifts, if you have access to a barbell, to build up all your back muscles. And maybe even some lat work as well, either as pull-ups/chins or on a machine. Also, on Fridays you hit your shoulders. I don't know what you do exactly yet, but I imagine quite a bit of front shoulder work? The front of your delts get hit a lot with other upper body exercises so make sure you don't overwork them. Hum, just my initial thoughts! Good luck with your goals, I'm sure you will do well . Keep updating the log so I can see what else you do . Link to comment Share on other sites More sharing options...
chrs Posted October 17, 2006 Author Share Posted October 17, 2006 (edited) Hey Crystal I’m limited to exercises because I do my workout only at home. Willpeavy already recommended some pull-ups in another threat. Unfortunately it’s impossible for me to install a pullup-bar at home (I guess I would break down the whole house ) --> I’ll work on that. Do you know some other back exercises besides the ones listed above? I already do some deadlifts on Thursday. I thought they hit basically my hips?! Your Imagination about my shoulder workout is right. I hope that I won’t overwork my upper body but it doesn’t feel so. I’ll keep my log up to date. Thx for your recommendations. Tu:17/10/2006 Chest/Tricpes8:00 cardio (1 hour)9:30 Protein/Dextro Shake11:30 450g spinach, some spuds16:00 2 wholemeal bars16:30 workout: Incline Barbell Bench Press: 40KG 12/10/8Incline Dumbbell Bench Press: 2x20KG 10/8/8Incline Fly: 2x15KG 12/10/10 Barbell Close Grip Bench Press: 35KG 10/8/6Barbell Triceps Extensions (seated): 20KG 9/7/5Bench Dips: 15/15/11 Duration: 55 MinMusic: Turmoil - staring back-->2L of tap water during workout 17:45 Protein/Dextro Shake18:30 wholemeal bar19:30 urad (=cowpeas?) + bell pepper/chickpea curry20:30 150g cashew nuts23:00 urad + bell pepper/chickpea curry Edited October 19, 2006 by chr!s Link to comment Share on other sites More sharing options...
chrs Posted October 19, 2006 Author Share Posted October 19, 2006 (edited) WED: 18/10/2006 REST 9:30 Wholemeal Bar10:30 Wholemeal Bar12:30 Veg-Soup 14:30 Cardio (1hour) 15:45 Soy/Dextro Shake16:20 250g Soy Tortellini18:30 3x Wholemeal Bars22:00 200g Peanuts Edited October 19, 2006 by chr!s Link to comment Share on other sites More sharing options...
chrs Posted October 19, 2006 Author Share Posted October 19, 2006 Thu: 19/10/2006 Hips/Thighs14:00 potatoes & chickpeas +stem cabbage 17:00 WorkoutBarbell Bent Knee Good Morning: 40KG 15/15/15Barbell Full Squat: 45KG 14/10/10Deadlift: 45KG 12/10/8Dumbell Rear Lunge 2x20KG: 8/6 Jack KnifeCross Duration: 50 Min Music: Tristeza - dream signals in full circles -->2L of tap water during workout 18:00 Soy/Dextro Shake 18:45 Soy Nuggets (200g) +potatoes & chickpeas Link to comment Share on other sites More sharing options...
chrs Posted October 20, 2006 Author Share Posted October 20, 2006 Fri: 20/10/2006 Shoulders/Trapezius/Neck 11:30 250g Pasta/field garlic/soy cream13:30 200g Nuts-Mix18:30 Workout Barbell Behind Neck Press: 35KG 9/6/5Barbell Military Press: 30KG 9/8//6Barbell Upright Row: 35KG 11/8/7Dumbbell Rear Lateral Raise (seated): 2x8,5 KG 15/12/11Dumbbell Front Lateral Raise: 7,5KG 12/9/8 Barbell Shrug: 70 KG 20/20/17 Weighted Neck Flexion: 20KG 10/8/6Weighted Neck Extension: 10KG 15/12/9 Duration: 75 MinMusic: Filter - Short Bus--> 2L of tap water during workout 19:50 Soy/Dextro Shake Chilli con Tofu to come Link to comment Share on other sites More sharing options...
chrs Posted October 23, 2006 Author Share Posted October 23, 2006 Mo 23/10/2006 12:30 250g Pasta18:30 WorkoutBarbell Bent Over Row: 50KG 10/8/6 Barbell Bent Arm Pullover: 25KG 12/10/8Dumbbell Lying Row: 2 x 20KG 10/10/9Dumbbell Bent Over Row: 30KG 10/8Dumbbell Curls: 2 x 17,5KG 10/8/6Dumbbell Preacher Curls: 12,5KG 10/6/5Hammer Curls: 12,5KG 7/7Barbell Wrist Curls: 22,5KG 12/10/6Barbell Reverse Wrist Curls: 6KG 10/10/8 Duration: 90 MinMusic: Dust Brothers- Fight Club Ost-->2L of tap water during workout 20:00 Soy/Dextro Shake Butter Beans with corn + black rice to come Link to comment Share on other sites More sharing options...
chrs Posted October 24, 2006 Author Share Posted October 24, 2006 Tue 24/10/2006 11:30 200g Pasta (peanut-dip +green peas)16:30 50g Pasta (peanut-dip +green peas)19:00 Workout Incline Barbell Bench Press: 45KG 12/9/8Incline Fly: 2 x 17,5KG 12/10/9Barbell Bench Press (flat): 60KG 1x, 50KG 6/4/3Barbell Close Grip Bench Press: 40KG 7/6/5Barbell Lying Triceps Extensions: 20KG 12/10/8Kickbacks: 7,5KG 12/10/10 Duration: 70 MinMusic: NIN - Fragile (left)--> 3L of tap water during workout 20:10 Soy/Dextro ShakeSeitan+potatoes to come I change normally from Barbell to Dumbbell each week but I will train at a different location for the next two weeks. Link to comment Share on other sites More sharing options...
chrs Posted October 26, 2006 Author Share Posted October 26, 2006 Wed 25/10/2006 Cardio 1hour Thu 26/10/200611:30, 13:30, 15:30 small snacks18:30 Workout Dumbbell Squat: 2 x 25KG 15/11/10Dumbbell Split Squat: 2 x 20KG 8/8/6Dumbbell Rear Lunge: 2x20KG 8/8Deadlift: 50KG 12/8/6Jack KnifeCross Duration: 60 MinMusic: Handpicked Jazz Piano Solos--> 2L ot tap water during workoutPost Workout Soy/Dextro Shake Cowpeas, Spinach, Potatoes, Black Rice to come Link to comment Share on other sites More sharing options...
chrs Posted October 27, 2006 Author Share Posted October 27, 2006 Fri 27/10/20068:00 Cardio 1h9:30 Soy/Dextro Shake11:00 Fruit salad with seeds12:30 Salad, Potatoes, Black Rice14:30 Fruid salad with seeds17:30 Wokout Dumbbell Shoulder Press: 2 x 17,5KG 12/9/8Barbell Military Press: 30KG 8/7/6 --> badBarbell Upright Row: 40KG 10/7/6Dumbbell Rear Lateral Raise (seated): 2 x 10KG 15/12/12Dumbbell Front Lateral Raise: 10KG 8/6Barbell Shrug: 58 KG 20/20/20 --> out of weights (different training location)Weighted Neck Flexion: 20KG 10/8/7Weighted Neck Extension: 10KG 15/12/12Pull-Ups: 11/6/5 Duration: 1hMusic: Madlib - mind fusion vol. 1--> 3L of tap water during workoutpost Workout Soy/Dextro Shake Masala Rajma to come (kidney curry) Link to comment Share on other sites More sharing options...
chrs Posted October 30, 2006 Author Share Posted October 30, 2006 Su: 29/10/2006 Cardio 30min Mo: 30/10/200612:15 Thai Curry with Rice15:00 50g Ceshews17:00 100g Rice18:30 Workout Barbell Bent Over Row: 50KG 12/9/8 Dumbbell Lying Row: 2 x 20KG 15/15/15Pull-Ups: 6/4/4 Barbell Curls: 30KG 9/6/5 --> badDumbbell Curls: 2 x 17,5KG 8/5/5 --> badConcentration Curls: 12 KG 12/8/7 Barbell Wrist Curls: 22,5KG 12/10/8Barbell Reverse Wrist Curls: 6KG 10/10/8 Duration: 70minMusic: Billie Holiday - sings the blues--> 2l of tap water during workoutpost workout soy/dextro shake mexican food to come Link to comment Share on other sites More sharing options...
chrs Posted October 31, 2006 Author Share Posted October 31, 2006 Tue: 31/10/200611:15 Kidney Mexican Style + Rice13:30 Potatoe chips 17:30 Workout Incline Dumbbell Bench Press: 2 x 25KG 8/7/6Incline Fly: 2 x 20KG 12/7/7Dumbbell Pullover: 30KG 7/6/5Barbell Close Grip Bench Press: 40KG 10/6/5Barbell Lying Triceps Extensions: 22,5KG 8/6/4 Bench Dips 15/15/18 only ez-bar available, no home trainer Duration: 1hMusic: Underworld - Beaucoup Fish--> 3L of tap water during workoutPost Workout ShakeAvocado's to come Link to comment Share on other sites More sharing options...
Odidnetne Posted October 31, 2006 Share Posted October 31, 2006 Your lifting looks like it's doing good, it's normally just the nutrition that's the biggest obstacle (which, in your case, would be spreading out your nutrient intake). Good luck with the weight gaining though. Link to comment Share on other sites More sharing options...
chrs Posted November 2, 2006 Author Share Posted November 2, 2006 Hey Odidnetne, what would you recommend?! I try to spread eating as good as possible. I dunno know if I could really eat every 2 hours or so. My meals contain approx 500 to 1000 cals (at 12:00 and at 20:00). Total intake --> absolutley no idea Wed: 01/11/200608:00 cardio 1h Thu: 02/11/200610:00 Rice12:00 Potatoes + savoy14:00 Peace of Soy-cake17:30 workout Dumbbell Squat: 2 x 25KG 15/15/15Dumbbell Split Squat: 2 x 20KG 10/8/6Dumbbell Rear Lunge: 2x20KG 10/8Deadlift: 50KG 12/10/8Jack KnifeCross Duration: 55min--> 2l of tap water during workout red cabbage with Oranges +dumplings to come Link to comment Share on other sites More sharing options...
chrs Posted November 3, 2006 Author Share Posted November 3, 2006 I work with this 4 split-program since 7 weeks now. I consider changing my training routine regarding to daywalkers sticky in two weeks. Maybe someone have recommendations for me (especially some of the huge guys)? I’m still unsatisfied with my pecs and I’m working on spreading my eating routine. Does it make sense to write down my calorie intake? I have to say that I absolutely don’t like deadlifts and the leg work as whole, anyway… Maybe I can bring myself to post some progress pics. Recommendations highly appreciated. Link to comment Share on other sites More sharing options...
chrs Posted November 3, 2006 Author Share Posted November 3, 2006 Fri: 03/11/200611:00 150g wholemeal bread+orange jelly13:00 2 dumplings + red cabbage15:00 150g Cashews18:00 workoutDumbbell Arnold Press: 2 x 17,5KG 11/9/7 Barbell Military Press: 30KG 12/9/6Barbell Upright Row: 40KG 10/8/6Dumbbell Rear Lateral Raise: 2 x 10KG 15/15/12Dumbbell Front Lateral Raise: 10KG 10/6Barbell Shrug: 58 KG 20/20/20/15Weighted Neck Flexion: 20KG 10/8/8Weighted Neck Extension: 10KG 15/15/15Pull-Ups: 10/7/3 Duration 110 Min--> 2l of tap water during workoutpost soy/dextro shakeMusic: NIN - Broken Link to comment Share on other sites More sharing options...
chrs Posted November 6, 2006 Author Share Posted November 6, 2006 (edited) Mo: 6/11/2006 11:30 pasta+veggie bolognese14:00 150g peanuts17:00 200g wholemeal bread19:30 Workout Barbell Bent Over Row: 50KG 12/10/8 Dumbbell Bent Over Row: 30KG 12/8/6Pull-Ups: 6/5/2 Barbell Curls: 30KG 10/6/5 Dumbbell Curls: 2 x 17,5KG 5x 14KG 7x 10KG 13x Hammer Curls: 12,5 KG 8/7/6 Barbell Wrist Curls: 25KG 10/8/6Barbell Reverse Wrist Curls: 10KG 11/6/6 Duration: 60MinPost Dextro/Soy Shake--> 2L of tap water during workoutMusic: hed(pe) - hed(pe) --> very bad day- my right elbow joint is aching (started last week) --> maybe over-motivation?!?- my 250GB harddrive crashed yesterday --> 100% data lossbought it 7 month ago, after my 200GB hd had a headcrash --> 80% data loss after recovery, lol --> Choose Life 21:30 White Beans with Corn + some Nuts Edited November 7, 2006 by chr!s Link to comment Share on other sites More sharing options...
chrs Posted November 7, 2006 Author Share Posted November 7, 2006 Tu: 7/11/2006 11:30 White Beans with Corn15:00 200g Wholemeal Bread with Peanut-Butter17:00 100g Wholemeal Bread + cucumber19:00 Workout Incline Dumbbell Bench Press: 2 x 25KG 10/7/7Incline Fly: 2 x 20KG 12/8/8Dumbbell Pullover: 30KG 6x 25KG 10/8Barbell Close Grip Bench Press: 40KG 6x 30KG 11x 20KG 17xBarbell Lying Triceps Extensions: 22,5KG 8/6/4Kickbacks: 10KG 9/8/7 Duration: 70MinPost Soy/Dextro Shake--> 3L of tap water during workoutMusic: Deftones - Adrenaline Spinach, Potatoes, Tofu to come Link to comment Share on other sites More sharing options...
chrs Posted November 10, 2006 Author Share Posted November 10, 2006 Thu: 08.11.200611:00 Rice + peas13:00 Banana15:00 Salad17:00 Wholemeal Bread18:30 Workout Dumbbell Squat: 2 x 26,5KG 15/15/15Dumbbell Split Squat: 2 x 20KG 12/12/10Dumbbell Rear Lunge: 2x20KG 8/7Deadlift: 58KG 12/10/8Jack KnifeCross Duration: 80 MinPost Soy/Dextro Shake---> 3L ot tap water during workoutMusic: Billie Holiday - All of me 21:00 pasta + zucchini + soycream23:00 150g Choclate Link to comment Share on other sites More sharing options...
chrs Posted November 11, 2006 Author Share Posted November 11, 2006 Fri: 10.11.2006Dumbbell Shoulder Press: 2 x 17,5KG 12/12/8 Barbell Military Press: 30KG 10/7/8 Barbell Upright Row: 40KG 10/8/6Dumbbell Rear Lateral Raise (Seated): 2 x 10,5KG 10/10/10Dumbbell Front Lateral Raise: 10KG 10/8Barbell Shrug: 58 KG 20/20/20/20Weighted Neck Flexion: 20KG 12/10/7Weighted Neck Extension: 20KG 6/5/5Pull-Ups: 12/7/5 Link to comment Share on other sites More sharing options...
_raVen_ Posted November 13, 2006 Share Posted November 13, 2006 Hey, chr!s , For someone who wants to gain weight you don't eat much! How 'bout some greens??? More fruit, for sure...for weight, eat dried fruit and nuts -- that'll add lots of calories. Why do you want to gain weight? Do you feel you are underweight or not at your natural weight? Don't tell me it's vanity?! Lord knows a bodybuilding site has no such persons I * * Billie Holiday; she and Ella Fitzgerald are my favorite female voices...others too, but those too are in the top 5 Link to comment Share on other sites More sharing options...
VeganDude Posted November 13, 2006 Share Posted November 13, 2006 I * * Billie Holiday; she and Ella Fitzgerald are my favorite female voices...others too, but those too are in the top 5 You know Rachel Ferrell?http://www.youtube.com/watch?v=YE1Xk3HObyQ Link to comment Share on other sites More sharing options...
_raVen_ Posted November 13, 2006 Share Posted November 13, 2006 I * * Billie Holiday; she and Ella Fitzgerald are my favorite female voices...others too, but those too are in the top 5 You know Rachel Ferrell?http://www.youtube.com/watch?v=YE1Xk3HObyQ It doesn't play for me Link to comment Share on other sites More sharing options...
chrs Posted November 13, 2006 Author Share Posted November 13, 2006 18:00 WorkoutMo: 13.11.2006Barbell Bent Over Row: 50KG 12/10/9 Dumbbell Lying Row: 2 x 26,5KG 8x, 2x24KG 14/14Pull-Ups: 8/6/5 Barbell Curls: 30KG 9/5/5 Dumbbell Curls: 2 x 14KG 10/7/6 Concentration Curls: 13 KG 9/5/5 Barbell Wrist Curls: 25KG 12/8/8Barbell Reverse Wrist Curls: 10KG 12/7/7 Music: Shora - Malval Shora - Shaping the random Shora Merzbow Split--> What funny development 2L of Tap Water During workoutDuration: approx 60Min I'll reply soon... I still have probs with my pc which is driving me crazy. My Graphic-Card is the problem now after my hardrive broke. Link to comment Share on other sites More sharing options...
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