chr!s try-to-gain-weight program

[chr!s]

Fri: 17.11.2006
Barbell Behind Neck Press Press: 35KG 9/8/5
Barbell Military Press: 30KG 11/8/7
Barbell Upright Row: 40KG 11/8/7
Dumbbell Rear Lateral Raise (Seated): 2 x 12,5KG 12/12/12
Dumbbell Front Lateral Raise: 10KG 10/8
Barbell Shrug: 70 KG 20/20/20
Weighted Neck Flexion: 20KG 12/10/8
Weighted Neck Extension: 20KG 7/6/5

Duration: 70 Min
Music-Madlib Mind Fusion Vol. I

got any progress pictures man?

Not yet I dunno have a digicam. In two weeks I'll have a possibility to take some pictures. I have absolutely no idea how to pose and to be honset I'm feeling a bit strange about it.

[chr!s]

Mo: 20/11/2006
10:30 2 Bananas, wholemeal bar
12:00 Apple, Banana, 2x wholemeal bars
14:00 2 Bananas, 2x wholemeal bars
17:00 dried date's
19:00 workout

Barbell Bent Over Row: 50KG 12/11/10
Barbell Bent Arm Pullover: 20KG 12/12/12
Dumbbell Lying Row: 2x25KG 12/12/12
Dumbbell Curls: 2x15KG 15/12/9
Dumbbell Preacher Curls: 12,5KG 10/7/5
Dumbbell Concentration Curls: 12KG 7/6/6
Barbell Wrist Curls: 25KG 12/12/8
Barbell Reverse Wrist Curls: 10KG 12/10/8

Duration: 70min
--> 2L of tap water during workout
Music:
converge-no heros-2006
bleeding kansas-dead under decor-2006

20:30 300g soy-sausage's + 5 Potatoes
150g of peanutss to come

I'm working at library, hence my nutrition will be difficult the next few weeks.

[_raVen_]

--> Do you think I'm progressing? I think i stuck with my Biceps Exercises

I wouldn't know You'll have to tell us if you're progressing. I'm not one to give advice on upper body exercise! I have a hard time even doing any arm work at all I prefer cardio stuff

I'll try to eat more fruits and greens. I'm afraid of increasing my "Bean-Intake" --> maybe I'll explode someday Therefore if I won't write down my training log in here anymore you know what happend ...gone with the wind

Well, okay. Increase your fresh veggies then.

"...Mo: 20/11/2006
10:30 2 Bananas, wholemeal bar
12:00 Apple, Banana, 2x wholemeal bars
14:00 2 Bananas, 2x wholemeal bars
17:00 dried date's ...

...20:30 300g soy-sausage's + 5 Potatoes
150g of peanutss to come

I'm working at library, hence my nutrition will be difficult the next few weeks.

I don't see no GREEN veggies! Where is the broccoli? peas? spinach????

got any progress pictures man?....

Not yet I dunno have a digicam. In two weeks I'll have a possibility to take some pictures. I have absolutely no idea how to pose and to be honset I'm feeling a bit strange about it.

I know how you feel, I have progress pictures, but I keep them for me to look at! Maybe you can try that? You don't have to pose for yourself .

Peggy is really great! Aretha Franklin and Anita Baker Gap in Education i guess Maybe I just should check em out. Any albums/songs you would recommend?

Ever heard "Respect" by Aretha? I'm sure you have!

"Respect" lyrics: "R-E-S-P-E-C-T, find out what it means to me, R-E-S-P-E-C-T, take care of T.C.B. Sock it to me, sock it to me"... etc.

Never heard it?
One of my favorite Aretha Franklin songs is, "Natural Woman."

I think you'll like Anita Baker. Listen to some snippets of her:

Listen to tracks 1, 2, 3, and 6 .

Too bad it's only a few seconds of each song This is her best album.

[chr!s]

Tue: 21.11.2006
Barbell Bench Press: 50KG 12/10/9
Incline Fly: 2 x 20KG 12/12/9
Incline Dumbbell Bench Press: 2x20KG 11/7/6
Barbell Close Grip Bench Press: 40KG 5/5/4
Barbell Triceps Extensions: 22,5KG 8/6/6
Kickbacks: 10KG 12/10/8


Thu: 23.11.2006
Barbell Bent Knee Good Morning: 50KG 15/15/15
Barbell Full Squat: 50KG 12/10/8
Deadlift: 60KG 12/10/8
Jack Knife: 40/30/25
Cross: 12/12/12

hey raVen... I'll answer soon, lack of time

[chr!s]

Fri: 24.11.2006
Barbell Behind Neck Press Press: 35KG 10/8/6
Barbell Military Press: 30KG 12/9/8
Barbell Upright Row: 40KG 12/9/8
Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 12/12/12
Barbell Shrug: 70 KG 20/20/20
Weighted Neck Flexion: 20KG 12/12/9
Weighted Neck Extension: 20KG 8/7/6

[chr!s]

Mo: 27.11.2006
Barbell Bent Knee Good Morning: 50KG 15/15/15
Barbell Full Squat: 50KG 12/12/10
Barbell Single Leg Squat: 2x20KG 8/6
Barbell Close Grip Curls: 30KG 10/8/6
Barbell Close Grip Preacher Curls: 20KG 12/11/8
Dumbbell Concentration Curls: 12KG 10/8/6

[chr!s]

Tue: 28.11.2006
Barbell Bench Press: 55KG 9/8/6
Incline Fly: 2 x 20KG 10/8/6
Incline Dumbbell Bench Press: 2x20KG 11/8/8
Jack Knife
Cross
Barbell Wrist Curls: 25KG 12/12/12
Barbell Reverse Wrist Curls: 10KG 12/12/12


Thu: 29.11.2006
Barbell Bent Over Row: 50KG 12/12/10
Deadlift: 54KG 15/13/12 (different training locations --> out of weights)
Pull-Ups: 11/7/5
Lat Pull Dows: 15/15/15 (at home-trainer)

[chr!s]

Fri: 01.12.2006
Dumbbell Shoulder Press: 2x20KG 10/8/6
Barbell Upright Row: 40KG 12/10/8
Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 15/10/10
Barbell Shrug: 54 KG 20/20/20/20
Barbell Triceps Extension: 22,5KG 12/10/10
Kickbacks: 21KG 10/8/7
Bench Dips: 20/20/20


Mo: 04.12.2006
Barbell Bent Knee Good Morning: 50KG 15/15/15
Barbell Full Squat: 50KG 12/12/12
Barbell Single Leg Squat: 2x20KG 8/8
Barbell Close Grip Curls: 30KG 12/11/9
Barbell Close Grip Preacher Curls: 20KG 11/9/9
Dumbbell Concentration Curls: 12KG 10/10/8

[chr!s]

Tue: 05.12.2006
Barbell Bench Press: 55KG 10/8/6
Incline Fly: 2 x 20KG 12/12/9
Incline Dumbbell Bench Press: 2x20KG 10/9/8
Jack Knife 40/30/30
Cross 12/12/10
Barbell Wrist Curls: 30KG 12/12/12
Barbell Reverse Wrist Curls: 15KG 10/8/7


Thu: 07.12.2006
Barbell Bent Over Row: 50KG 12/12/11
Barbell Bent Arm Pull-Over: 30KG 9/9/7
Deadlift: 60KG 12/12/12
Weighted Neck Flexion: 20KG 12/12/10
Weighted Neck Extension: 20KG 10/8/6

Fri: 08.12.2006
Barbell Behind Neck Press: 35KG 11/8/7
Dumbbell Lateral Raise: 2x10KG 8/8/6
Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 15/12/10
Barbell Shrug: 70 KG 20/20/20
Barbell Close Grip Bench Press: 40KG 12/10/8
Barbell Triceps Extension: 22,5KG 12/10/10
Dumbbell One Arm Triceps Extensions: 10KG 9/8/6

[chr!s]

Mo: 11.12.2006
Barbell Bent Knee Good Morning: 50KG 15/15/15
Barbell Full Squat: 50KG 12/12/12
Barbell Single Leg Squat: 2x20KG 8/8/4
Barbell Close Grip Curls: 30KG 12/12/12
Barbell Close Grip Preacher Curls: 20KG 12/12/12
Dumbbell Concentration Curls: 12KG 10/10/12

Tue: 12.12.2006
Barbell Bench Press: 55KG 10/8/6
Incline Fly: 2 x 20KG 12/11/9
Incline Dumbbell Bench Press: 2x20KG 10/10/10
Jack Knife
Cross
Barbell Wrist Curls: 35KG 11/8/10
Barbell Reverse Wrist Curls: 15KG 11/7/6


Thu: 14.12.2006
Barbell Bent Over Row: 50KG 12/12/9
Barbell Bent Arm Pull-Over: 30KG 10/9/9
Deadlift: 70KG 10/8/6
Weighted Neck Flexion: 20KG 12/12/12
Weighted Neck Extension: 20KG 10/8/5

Fri: 15.12.2006
Barbell Behind Neck Press: 35KG 10/8/6
Barbell Upright Row: 40KG 12/10/8
Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 15/12/11
Barbell Shrug: 70 KG 20/20/20
Barbell Triceps Extension: 22,5KG 12/11/10
Barbell Close Grip Bench Press: 45KG 8/6/6
Dumbbell One Arm Triceps Extensions: 10KG 12/11/9

[chr!s]

Mo: 18.12.2006
Barbell Bent Knee Good Morning: 50KG 15/15/15
Barbell Full Squat: 50KG 15/15/15
Barbell Single Leg Squat: 2x20KG 8/6/5
Barbell Close Grip Curls: 32,5KG 12/11/10
Barbell Close Grip Preacher Curls: 22,5KG 10/8/8
Dumbbell Concentration Curls: 13,5KG 10/8/7

Tue: 19.12.2006
Barbell Bench Press: 55KG 10/8/6
Incline Fly: 2 x 20KG 12/10/9
Incline Dumbbell Bench Press: 2x20KG 10/8/8
Jack Knife
Cross
Barbell Wrist Curls: 35KG 11/8/9
Barbell Reverse Wrist Curls: 15KG 10/7/7


Thu: 21.12.2006
Barbell Bent Over Row: 50KG 12/12/11
Barbell Bent Arm Pull-Over: 30KG 12/12/10
Deadlift: 70KG 10/8/7
Weighted Neck Flexion: 20KG 14/12/12
Weighted Neck Extension: 20KG 11/11/8

Fri: 22.12.2006
Barbell Behind Neck Press: 35KG 12/9/8
Barbell Upright Row: 45KG 8/6/6
Dumbbell Rear Lateral Raise (Seated): 2 x 20KG 10/10/10
Barbell Shrug: 70 KG 20/20/20
Barbell Triceps Extension: 22,5KG 15/13/10
Barbell Close Grip Bench Press: 45KG 10/8/7
Dumbbell One Arm Triceps Extensions: 10KG 15/15/12