1 year of 5 days/week training - need advices

[anetoiu]

I only made this post to correct some mistakes you think I'm doing (I'm sure there are a lot of mistakes in my workout).

First of all, I'm 17 years old weighting 61kg / 134 lbs and I'm 181cm / 5.9 feet and I've been going to gym for one year doing 5 days per week of workout.

Here is my weekly schedule:
monday - chest
tuesday - triceps
wednesday - biceps
thrusday - shoulders
friday - back
In each of those days I make 4 exercises of 4 sets of 10 repeats. I also make 4 sets of 50 crunches in each of those 5 days.
Before I go to gym, I eat my breakfast and some peanuts (I know they contain a lot of proteins because I don't have money for protein powder).

Some bad things I've been doing is that I smoke and I also have a sleep problem (I fall asleep at about 5am and wake up at about 4pm).

Below are some pictures of my body I just took now and I want to know what you think about my muscle groups (somebody told me my shoulders are not worked out enough).
http://imageshack.us/photo/my-images/641/photo4az.jpg/
http://imageshack.us/photo/my-images/198/photo5ff.jpg/
http://imageshack.us/photo/my-images/32/photo6hk.jpg/

 

[pest]

Most important things you is quit smoking and sort out your sleeping pasterns.

 

[keepingitbig]

Do you want to bulk up, or not? If you want to bulk up, you have to change the plan and start adding in compound movements, plus lots of rest time. I can tell you right now, lol. I don't have much money for anything now adays, but I gained alot of muscle size during these 5 months. Only did a three day split and worked my way up from there. I eat: Chicken breast ( With skin. ), veggies, apples, and other fruits, not to forget oats. Steaks that are on sale and many other things. I believe in the 80/20 rule as well. 80 percent of my diet is good food and the 20 percent is not so bad. What's all the exercises in your routine? Protein powder when used right can save you alot of money. I recommend just a basic whey protein like EAS Whey. Nothing fancy and vanilla flavor is really good.

 

[SigSauer]

I only made this post to correct some mistakes you think I'm doing (I'm sure there are a lot of mistakes in my workout).

First of all, I'm 17 years old weighting 61kg / 134 lbs and I'm 181cm / 5.9 feet and I've been going to gym for one year doing 5 days per week of workout.

Here is my weekly schedule:
monday - chest
tuesday - triceps
wednesday - biceps
thrusday - shoulders
friday - back
In each of those days I make 4 exercises of 4 sets of 10 repeats. I also make 4 sets of 50 crunches in each of those 5 days.
Before I go to gym, I eat my breakfast and some peanuts (I know they contain a lot of proteins because I don't have money for protein powder).

Some bad things I've been doing is that I smoke and I also have a sleep problem (I fall asleep at about 5am and wake up at about 4pm).

Below are some pictures of my body I just took now and I want to know what you think about my muscle groups (somebody told me my shoulders are not worked out enough).
http://imageshack.us/photo/my-images/641/photo4az.jpg/
http://imageshack.us/photo/my-images/198/photo5ff.jpg/
http://imageshack.us/photo/my-images/32/photo6hk.jpg/

One thing that sticks out to me is your schedule. You can combine Chest and Triceps into one workout session, along with Back and Biceps. Also throw in a day for legs, if you can (or want to). Are you doing high weight/low reps or low weight/high reps? If you want to get big, high weight/low reps is the way to go. I know in some magazines they refer to low reps as 4-6, but the way I've been taught by people who've been bodybuilding for years is that you want to get between 8-10 reps. If you are struggling to get 8 reps, drop the weight a little.

How long are you spending at the gym? My usual time, with 1-2 minutes between each set is between 1 hour and 1.5 hours.

 

[Deagle]

Stronglifts.com

Do the basic 5x5 program 3 days a week. Ive put on 5 pounds in the past few weeks.

 

[SigSauer]

Also, the best thing to do is take protein along with a good diet. I know you said you can't afford it right now, but I would highly recommend it.

 

[rakas]

In general your body is good/very good however i would say that you could do to bulk up as you seem to be benefiting from a very low body fat percentage rather than a very strong core.

Essentially, you are about as muscular as you are going to get being that skinny so you can either hold station (reminds me of a kind of Bruce Lee look) or bulk up a little more.

All said and done, brilliant effort.