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chr!s try-to-gain-weight program


chrs
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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/Biceps

Tu: Chest/Triceps

Thu: Hips/thighs

Fr: Shoulders/Trapezius Neck

 

Cardio: very unsystematic

Edited by chr!s
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Mo: 16.10.2006, Back/Biceps

 

Barbell Bent Over Row: 45KG 10/8/6

Barbell Bent Arm Pullover: 20KG 12/10/8

Dumbbell Lying Row: 2x20KG 10/8/5

Dumbbell Bent Over Row: 30KG 8/6

 

Barbell Curls: 30KG 10/5/5

Barbell Preacher Curls: 20KG 8/8/5

Dumbbell Concentration Curls: 12KG 10/6

 

Barbell Wrist Curls: 20KG 12/10/6

Barbell Reverse Wrist Curls: 5KG 10/8/6

 

-->2L of tap water during workout

 

 

12:00 One Avocado, 200g wholemeal sunflower bread

17:30 Some Peanuts

19:00 workout (postworkout: Soy/dextrose Shake)

20:00 urad/urid dal with rice

22:00 urad dal

Edited by chr!s
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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 .

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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/Tricpes

8:00 cardio (1 hour)

9:30 Protein/Dextro Shake

11:30 450g spinach, some spuds

16:00 2 wholemeal bars

16:30 workout:

 

Incline Barbell Bench Press: 40KG 12/10/8

Incline Dumbbell Bench Press: 2x20KG 10/8/8

Incline Fly: 2x15KG 12/10/10

 

Barbell Close Grip Bench Press: 35KG 10/8/6

Barbell Triceps Extensions (seated): 20KG 9/7/5

Bench Dips: 15/15/11

 

Duration: 55 Min

Music: Turmoil - staring back

-->2L of tap water during workout

 

17:45 Protein/Dextro Shake

18:30 wholemeal bar

19:30 urad (=cowpeas?) + bell pepper/chickpea curry

20:30 150g cashew nuts

23:00 urad + bell pepper/chickpea curry

Edited by chr!s
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WED: 18/10/2006 REST

 

9:30 Wholemeal Bar

10:30 Wholemeal Bar

12:30 Veg-Soup

 

14:30 Cardio (1hour)

 

15:45 Soy/Dextro Shake

16:20 250g Soy Tortellini

18:30 3x Wholemeal Bars

22:00 200g Peanuts

Edited by chr!s
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Thu: 19/10/2006 Hips/Thighs

14:00 potatoes & chickpeas +stem cabbage

 

17:00 Workout

Barbell Bent Knee Good Morning: 40KG 15/15/15

Barbell Full Squat: 45KG 14/10/10

Deadlift: 45KG 12/10/8

Dumbell Rear Lunge 2x20KG: 8/6

 

Jack Knife

Cross

 

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

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Fri: 20/10/2006 Shoulders/Trapezius/Neck

 

11:30 250g Pasta/field garlic/soy cream

13:30 200g Nuts-Mix

18:30 Workout

 

Barbell Behind Neck Press: 35KG 9/6/5

Barbell Military Press: 30KG 9/8//6

Barbell Upright Row: 35KG 11/8/7

Dumbbell Rear Lateral Raise (seated): 2x8,5 KG 15/12/11

Dumbbell Front Lateral Raise: 7,5KG 12/9/8

 

Barbell Shrug: 70 KG 20/20/17

 

Weighted Neck Flexion: 20KG 10/8/6

Weighted Neck Extension: 10KG 15/12/9

 

 

Duration: 75 Min

Music: Filter - Short Bus

--> 2L of tap water during workout

 

19:50 Soy/Dextro Shake

 

Chilli con Tofu to come

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Mo 23/10/2006

 

12:30 250g Pasta

18:30 Workout

Barbell Bent Over Row: 50KG 10/8/6

Barbell Bent Arm Pullover: 25KG 12/10/8

Dumbbell Lying Row: 2 x 20KG 10/10/9

Dumbbell Bent Over Row: 30KG 10/8

Dumbbell Curls: 2 x 17,5KG 10/8/6

Dumbbell Preacher Curls: 12,5KG 10/6/5

Hammer Curls: 12,5KG 7/7

Barbell Wrist Curls: 22,5KG 12/10/6

Barbell Reverse Wrist Curls: 6KG 10/10/8

 

Duration: 90 Min

Music: Dust Brothers- Fight Club Ost

-->2L of tap water during workout

 

20:00 Soy/Dextro Shake

 

Butter Beans with corn + black rice to come

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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 12/9/8

Incline Fly: 2 x 17,5KG 12/10/9

Barbell Bench Press (flat): 60KG 1x, 50KG 6/4/3

Barbell Close Grip Bench Press: 40KG 7/6/5

Barbell Lying Triceps Extensions: 20KG 12/10/8

Kickbacks: 7,5KG 12/10/10

 

Duration: 70 Min

Music: NIN - Fragile (left)

--> 3L of tap water during workout

 

20:10 Soy/Dextro Shake

Seitan+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.

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Wed 25/10/2006 Cardio 1hour

 

Thu 26/10/2006

11:30, 13:30, 15:30 small snacks

18:30 Workout

 

Dumbbell Squat: 2 x 25KG 15/11/10

Dumbbell Split Squat: 2 x 20KG 8/8/6

Dumbbell Rear Lunge: 2x20KG 8/8

Deadlift: 50KG 12/8/6

Jack Knife

Cross

 

Duration: 60 Min

Music: Handpicked Jazz Piano Solos

--> 2L ot tap water during workout

Post Workout Soy/Dextro Shake

 

Cowpeas, Spinach, Potatoes, Black Rice to come

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Fri 27/10/2006

8:00 Cardio 1h

9:30 Soy/Dextro Shake

11:00 Fruit salad with seeds

12:30 Salad, Potatoes, Black Rice

14:30 Fruid salad with seeds

17:30 Wokout

 

Dumbbell Shoulder Press: 2 x 17,5KG 12/9/8

Barbell Military Press: 30KG 8/7/6 --> bad

Barbell Upright Row: 40KG 10/7/6

Dumbbell Rear Lateral Raise (seated): 2 x 10KG 15/12/12

Dumbbell Front Lateral Raise: 10KG 8/6

Barbell Shrug: 58 KG 20/20/20 --> out of weights (different training location)

Weighted Neck Flexion: 20KG 10/8/7

Weighted Neck Extension: 10KG 15/12/12

Pull-Ups: 11/6/5

 

Duration: 1h

Music: Madlib - mind fusion vol. 1

--> 3L of tap water during workout

post Workout Soy/Dextro Shake

 

Masala Rajma to come (kidney curry)

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Su: 29/10/2006 Cardio 30min

 

Mo: 30/10/2006

12:15 Thai Curry with Rice

15:00 50g Ceshews

17:00 100g Rice

18:30 Workout

 

Barbell Bent Over Row: 50KG 12/9/8

Dumbbell Lying Row: 2 x 20KG 15/15/15

Pull-Ups: 6/4/4

 

Barbell Curls: 30KG 9/6/5 --> bad

Dumbbell Curls: 2 x 17,5KG 8/5/5 --> bad

Concentration Curls: 12 KG 12/8/7

 

Barbell Wrist Curls: 22,5KG 12/10/8

Barbell Reverse Wrist Curls: 6KG 10/10/8

 

Duration: 70min

Music: Billie Holiday - sings the blues

--> 2l of tap water during workout

post workout soy/dextro shake

 

mexican food to come

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Tue: 31/10/2006

11:15 Kidney Mexican Style + Rice

13:30 Potatoe chips

17:30 Workout

 

Incline Dumbbell Bench Press: 2 x 25KG 8/7/6

Incline Fly: 2 x 20KG 12/7/7

Dumbbell Pullover: 30KG 7/6/5

Barbell Close Grip Bench Press: 40KG 10/6/5

Barbell Lying Triceps Extensions: 22,5KG 8/6/4

Bench Dips 15/15/18

 

only ez-bar available, no home trainer

 

Duration: 1h

Music: Underworld - Beaucoup Fish

--> 3L of tap water during workout

Post Workout Shake

Avocado's to come

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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: 01/11/2006

08:00 cardio 1h

 

Thu: 02/11/2006

10:00 Rice

12:00 Potatoes + savoy

14:00 Peace of Soy-cake

17:30 workout

 

Dumbbell Squat: 2 x 25KG 15/15/15

Dumbbell Split Squat: 2 x 20KG 10/8/6

Dumbbell Rear Lunge: 2x20KG 10/8

Deadlift: 50KG 12/10/8

Jack Knife

Cross

 

Duration: 55min

--> 2l of tap water during workout

 

red cabbage with Oranges +dumplings to come

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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.

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Fri: 03/11/2006

11:00 150g wholemeal bread+orange jelly

13:00 2 dumplings + red cabbage

15:00 150g Cashews

18:00 workout

Dumbbell Arnold Press: 2 x 17,5KG 11/9/7

Barbell Military Press: 30KG 12/9/6

Barbell Upright Row: 40KG 10/8/6

Dumbbell Rear Lateral Raise: 2 x 10KG 15/15/12

Dumbbell Front Lateral Raise: 10KG 10/6

Barbell Shrug: 58 KG 20/20/20/15

Weighted Neck Flexion: 20KG 10/8/8

Weighted Neck Extension: 10KG 15/15/15

Pull-Ups: 10/7/3

 

Duration 110 Min

--> 2l of tap water during workout

post soy/dextro shake

Music: NIN - Broken

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Mo: 6/11/2006

 

11:30 pasta+veggie bolognese

14:00 150g peanuts

17:00 200g wholemeal bread

19:30 Workout

 

Barbell Bent Over Row: 50KG 12/10/8

Dumbbell Bent Over Row: 30KG 12/8/6

Pull-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 10/8/6

Barbell Reverse Wrist Curls: 10KG 11/6/6

 

Duration: 60Min

Post Dextro/Soy Shake

--> 2L of tap water during workout

Music: 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 loss

bought 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 by chr!s
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Tu: 7/11/2006

 

11:30 White Beans with Corn

15:00 200g Wholemeal Bread with Peanut-Butter

17:00 100g Wholemeal Bread + cucumber

19:00 Workout

 

Incline Dumbbell Bench Press: 2 x 25KG 10/7/7

Incline Fly: 2 x 20KG 12/8/8

Dumbbell Pullover: 30KG 6x 25KG 10/8

Barbell Close Grip Bench Press: 40KG 6x 30KG 11x 20KG 17x

Barbell Lying Triceps Extensions: 22,5KG 8/6/4

Kickbacks: 10KG 9/8/7

 

Duration: 70Min

Post Soy/Dextro Shake

--> 3L of tap water during workout

Music: Deftones - Adrenaline

 

Spinach, Potatoes, Tofu to come

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Thu: 08.11.2006

11:00 Rice + peas

13:00 Banana

15:00 Salad

17:00 Wholemeal Bread

18:30 Workout

 

Dumbbell Squat: 2 x 26,5KG 15/15/15

Dumbbell Split Squat: 2 x 20KG 12/12/10

Dumbbell Rear Lunge: 2x20KG 8/7

Deadlift: 58KG 12/10/8

Jack Knife

Cross

 

Duration: 80 Min

Post Soy/Dextro Shake

---> 3L ot tap water during workout

Music: Billie Holiday - All of me

 

21:00 pasta + zucchini + soycream

23:00 150g Choclate

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Fri: 10.11.2006

Dumbbell Shoulder Press: 2 x 17,5KG 12/12/8

Barbell Military Press: 30KG 10/7/8

Barbell Upright Row: 40KG 10/8/6

Dumbbell Rear Lateral Raise (Seated): 2 x 10,5KG 10/10/10

Dumbbell Front Lateral Raise: 10KG 10/8

Barbell Shrug: 58 KG 20/20/20/20

Weighted Neck Flexion: 20KG 12/10/7

Weighted Neck Extension: 20KG 6/5/5

Pull-Ups: 12/7/5

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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 *:heart: * Billie Holiday; she and Ella Fitzgerald are my favorite female voices...others too, but those too are in the top 5

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18:00 Workout

Mo: 13.11.2006

Barbell Bent Over Row: 50KG 12/10/9

Dumbbell Lying Row: 2 x 26,5KG 8x, 2x24KG 14/14

Pull-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 12/8/8

Barbell 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 workout

Duration: 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.

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