my workout, please read and reply

craigy2004

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Sep 7, 2004
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Hey everyone. I'm currently Penis Enlargementing 3 days on 1 day off, and i'm also working out 1 day on 1 day off...I thought i'd discuss my workout with you, and hopefully i can get some feedback. (sorry but i dont know the names of the weight lifting exercises).

This takes about 1-1.5 hours.

WORKOUT
--Situps--
-50 plain situps with legs bent.
-50 ab crunches

--Press-ups--
-12 diamond pressups
-1,2,3,4,5,6,7,8,9,10,11,12 press ups with a 20 second break inbetween each (total of 80)

--Weightlifting (all done with 20lb weights per arm) (all done for each arm seperately)--
-20,15,10 sitting down lifting of weights from 90degrees to vertical.(bicep curls?)
-20,15,10 of the same above but lifting more towards chest and with hand vertical not horisontal.
- 20,15,10 benchpresses
- 20,15,10 lieing down on backarms in at side, and push up vertically.
- 20,15,10 standing up bringing weights up vertically at my side.
- 20,15,10 standing up, bringing weights up vertically at front of body (up to pecks)

5minute warm down run.

I do this 1 day on 1 day off...Any advice on things i could add in? or any improvements etc. (I don't do much cardio as i exercise lots regularly - walking running etc)
 

craigy2004

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Sep 7, 2004
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ok i've been doing this now every other day (except one day i missed because i was hungover :) )

This is working out pretty nice...my shoulders/biceps/forearms/shoulders have toned up, and my chest is looking better. Im gonna keep doing these day on day off, and will add some more running, biking, rowing and swimming into my routine soon.
 

raffiki

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May 15, 2004
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If you feel like you are in decent shape now, I would recommend moving the weight up alot. Aim for 8-12 reps each set. If you really want some muscle go for 5 sets of 5.
 

nickynine

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Aug 5, 2004
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you will grow out of proportion if you stick to this routine. Also the key to gaining a good upperbody is by working your legs and back. If you are newer to weight training then I recomend you split your workouts into groups. like this.

Mon. tues. wed. thur. fri.
chest upper legs rest same as Mon. same as Tues
back calves
shoulders triceps
abs biceps
forearms
 

nickynine

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Aug 5, 2004
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sorry. my schedual didn't come out right when i posted it. here it is again.
Mon: Chest back shoulders abs
Tuesday: Upper legs claves triceps biceps forarms
wed. off
thursday: same as mon
friday: same as tues.
weekends off
 

craigy2004

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Sep 7, 2004
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thanks for the advice...this is why i posted it as i'm not that certain of whether it was a good routine or not.

The thing is, when i've not got access to a gym all i have are free weights...so i can't really do leg workouts.

Also will you explain in what way i will grow out of proportion? cheers :)
 

nickynine

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Aug 5, 2004
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Hi craigy,
Muscles are needed to be wroked according to size. we will call the larger muscles major and smaller muscles minor.
Major:chest, back, upper legs
Minor:biceps, triceps, shoulder(debateable), forearm, calves, abs
you need to work the major group a little more than the minor group, you also need to work all muscles in order to be proprtion. If you work your bi's & tri's but not your shoulders then your arms will look funny because they are out of proprtion and believe me people notice it.
 

nickynine

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Aug 5, 2004
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Make sure you do squats, above all exercises squats will give you gains through out your whole body. When you squat your body releases more test. than any other body part. Squats are key, ask any bodybuilder. I hope this has helped you out. I am not sure if I am allowed to give out links on this site, so let me recommend doing a www search for bodybuilding routines. They have free ones all over, not matter what your goal is. let me know as the gains come in.
 

craigy2004

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Sep 7, 2004
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thanks a lot nickynine.

I'm back off to university this weekend, and a lot of my friends there take body building very seriously, so i'm going to get them to show me the ropes...I could post a pic of what my body looks like if it would help then maybe give me some tips?
 

nickynine

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Aug 5, 2004
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104
Yeah, post a pick as your before. If you have friends that workout, then you have it all. Your friends will spot you, push you, teach you and motivate you. Craigy give it 12 weeks and I know you will see and feel the results. Good luck bro.
 

Lifeforce

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Aug 13, 2004
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37
Ask your friends to show you these exercises, they are the key to mass:

Squats
Deadlifts
Bench Press
Military Press
Biceps Curl
Skull Crushers
Pull-Ups
Standing Calves Raises
Shrugs
(stiff leg deadlifts <- love those for the hamstrings)

Anything else is just overly technical, you need to go heavy to grow, change your workout every four weeks, take a week off training every eight weeks. Train every body part MAX once a week! Here's a three day split I use:

Mon: Legs(incl calves)/either abs or forearms
Thue: off
Wed: Chest/triceps/deltoids
Thur: off
Fri: Back/traps/biceps/either abs or forearms

Ask them to give you some exercises for these too:
Wrist flexor/expanders, having strong grip will help you increase weight in heavy exercises.

You say you are stuck with free weights, then that is good for you because freeweights are all you need, machines will inhibit your progress. Why do you not have access to gym? Having a gym will help you tremendously much.

Some guidelines:
* Make sure to get your proteins, at least 1g per lbs of weight
* Get enough sleep, around 8.5 hours a day, you release growth hormone in phase 4 sleep.
* Go heavy, try to hold your reps for each set between 4-6 or if you can't go as heavy as you can with your weights.
* Keep workouts around an hour.
* Eat 5-7 times a day, avoid carbs the last meal before sleep. You want slow carbs, polyunsaturated fat and protein with high BV (meats). Make sure to eat lean meat like tuna, chicken, egg WHITES, etc...
* After workout eat EVERY hour for three hours. Only protein and carbs.
* Directly after training eat protein+FAST carbs to replenish your body.
* Be consistant with your training

Good luck! :)
 
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