Cloud-uk
Master Don Juan
This is what I've been doing for the last 3 weeks. I've trying to put on weight, I developed chrolm's disease and my weight has dropped to about 8 stone 9. Better now though, but bulking up is obviously the name of the game here. I up the reps every week and then up the weight when it gets to 8.
Tuesday:
Arms:
Tricep extensions - 8 sets of 4-8 reps
Hammer Curls - 8 sets of 4-8 reps
Abs: 3 sets 20 reps weighted crunches
2 Sets 24 reps superman
2 sets 20 reps Lying Leg Raises
Thursday:
Back: Dumbell Rows 8 sets 4-8 reps per side
Shoulders: Shoulder Press 8 sets 4-8 reps
Legs: Lunges 8 sets 4-8 reps
Abs: 3 sets 20 reps weighted crunches
2 Sets 24 reps superman
2 sets 20 reps Lying Leg Raises
Sunday:
Chest: Bench Presses 8sets 4-8 reps
Full body work out of any parts that feel up to it.
Abs: 3 sets 20 reps weighted crunches
2 Sets 24 reps superman
2 sets 20 reps Lying Leg Raises
I sometimes use Saturday if I have the time to do futher Abs workout, or to do any body part I may have missed during the week, though I'm pretty good and havent missed anything yet.
Nutrition: At present I'm taking 2 scoups of whey a day, but I'm going to up that to 4, my stomach was playing up a bit. I also supplement vitamins A, D and B with cod liver oil.
I want to add in a dumbell workout for my biceps, just something more specific than the hammer curls. I really also need a calf work out, I should add in calf raises to the routine. Perhaps I shouldn't do as many abs workouts a week, but I want that six pack. I swear at my present weight I only need one day for them to recover.
I do find it hard to get enough calories in myself a day. Food at my college is rank and "healthy eating", i.e. sloppy salad and deli. I'm thinking about getting some weight gain supplement, any thoughts on this? Perhaps I should just learn to love potatoes. I should also pick up some creatine. Hmmm, life is difficult on a budget.
Additionally, I go to a martial arts class once a week (stick fighting, not very strenuous but good forearm and wrist workout) and cycle a few times a week getting to and from places. I wouldn't say enough to have a big impact on my weight gain. I don't go to a gym, all done from home, so I have no access to machine weights. I prefer free weights anyway. Finally, my the weights I lift change very rapidly as I recover from illness, but at present I'm (8 sets of 8 for all) bench pressing 34kg, hammer curling 28kg, and the tricep extensions are at 18kgs, just to give you an idea. Grrr, I was getting up to bench pressing 8 sets of 8 reps at 50kg before I got ill. Still, just gotta pick yourself up and do better I guess.
Any suggestions would be great, thanks for reading. If you want any futher information please ask. I don't just want to be huge and ripped, I want to be huge and ripped now.
Tuesday:
Arms:
Tricep extensions - 8 sets of 4-8 reps
Hammer Curls - 8 sets of 4-8 reps
Abs: 3 sets 20 reps weighted crunches
2 Sets 24 reps superman
2 sets 20 reps Lying Leg Raises
Thursday:
Back: Dumbell Rows 8 sets 4-8 reps per side
Shoulders: Shoulder Press 8 sets 4-8 reps
Legs: Lunges 8 sets 4-8 reps
Abs: 3 sets 20 reps weighted crunches
2 Sets 24 reps superman
2 sets 20 reps Lying Leg Raises
Sunday:
Chest: Bench Presses 8sets 4-8 reps
Full body work out of any parts that feel up to it.
Abs: 3 sets 20 reps weighted crunches
2 Sets 24 reps superman
2 sets 20 reps Lying Leg Raises
I sometimes use Saturday if I have the time to do futher Abs workout, or to do any body part I may have missed during the week, though I'm pretty good and havent missed anything yet.
Nutrition: At present I'm taking 2 scoups of whey a day, but I'm going to up that to 4, my stomach was playing up a bit. I also supplement vitamins A, D and B with cod liver oil.
I want to add in a dumbell workout for my biceps, just something more specific than the hammer curls. I really also need a calf work out, I should add in calf raises to the routine. Perhaps I shouldn't do as many abs workouts a week, but I want that six pack. I swear at my present weight I only need one day for them to recover.
I do find it hard to get enough calories in myself a day. Food at my college is rank and "healthy eating", i.e. sloppy salad and deli. I'm thinking about getting some weight gain supplement, any thoughts on this? Perhaps I should just learn to love potatoes. I should also pick up some creatine. Hmmm, life is difficult on a budget.
Additionally, I go to a martial arts class once a week (stick fighting, not very strenuous but good forearm and wrist workout) and cycle a few times a week getting to and from places. I wouldn't say enough to have a big impact on my weight gain. I don't go to a gym, all done from home, so I have no access to machine weights. I prefer free weights anyway. Finally, my the weights I lift change very rapidly as I recover from illness, but at present I'm (8 sets of 8 for all) bench pressing 34kg, hammer curling 28kg, and the tricep extensions are at 18kgs, just to give you an idea. Grrr, I was getting up to bench pressing 8 sets of 8 reps at 50kg before I got ill. Still, just gotta pick yourself up and do better I guess.
Any suggestions would be great, thanks for reading. If you want any futher information please ask. I don't just want to be huge and ripped, I want to be huge and ripped now.
