What I'm doing right now, please help me improve.

Sorge · Fri, February 2nd, 2007, 10:19 PM

To start things off, let me introduce myself, I'm a 20 year old male, weighting in at about 160. 9 monthes ago I was a 19 year old male, weighting in at 230, so yeah a big change has happened with my body in the past year. Now that I'm done losing weight, I would like to gain some back muscle wise.

Basically with my class and work schedule, I can workout with weights only on tuesday and friday. I do have a couple of 30 pound dumbbells, and not a whole lot of any other exercise equipment.

Keep in mind, the way I work out is basically because of the way I worked out for football during high school, which is the way my coach told me to.

So my week looks something like this.

Sunday: Do a harder workout routine then I used to do while I died, just enough to break a sweet.
Pushups: Around 150 pushups during all of this.
Dumbbell Shoulder Press: 3 sets of 15 is what I'm up to. A bit more then I used to do.
Dumbbell rows: 3 sets of 15 i
Curls: Using just one dumbbell, 3x15
Tricep extension: 3x15

On tuesdays and friday I do a full body workout.

Squat 3x8-10
Leg Curls 3x10
Leg Extensions 3x10
Barbell bench press 4 sets of 10/8/6/3
Barbell shoulder press 2x8-10
Pull downs 3x10
triceps Extensions 3x10
Seated Curls: 3x10
dumbbell Bent-over row 2x8-10
Some form of forearm exercise, normall reverse barbell curls.

I try to eat about 2800 calories now, but its kind of hard, since I'm I was used to trying to lose weight. I dont really ever feel that sore the next day, but I'm still concerned I'm maybe over training, and I should change things up....but IDK.

Anyhelp would be nice.

chris0374 · Sat, February 3rd, 2007, 07:41 AM

Quote:

Originally Posted by Sorge

To start things off, let me introduce myself, I'm a 20 year old male, weighting in at about 160. 9 monthes ago I was a 19 year old male, weighting in at 230, so yeah a big change has happened with my body in the past year. Now that I'm done losing weight, I would like to gain some back muscle wise.

Basically with my class and work schedule, I can workout with weights only on tuesday and friday. I do have a couple of 30 pound dumbbells, and not a whole lot of any other exercise equipment.

Keep in mind, the way I work out is basically because of the way I worked out for football during high school, which is the way my coach told me to.

So my week looks something like this.

Sunday: Do a harder workout routine then I used to do while I died, just enough to break a sweet.
Pushups: Around 150 pushups during all of this.
Dumbbell Shoulder Press: 3 sets of 15 is what I'm up to. A bit more then I used to do.
Dumbbell rows: 3 sets of 15 i
Curls: Using just one dumbbell, 3x15
Tricep extension: 3x15

On tuesdays and friday I do a full body workout.

Squat 3x8-10
Leg Curls 3x10
Leg Extensions 3x10
Barbell bench press 4 sets of 10/8/6/3
Barbell shoulder press 2x8-10
Pull downs 3x10
triceps Extensions 3x10
Seated Curls: 3x10
dumbbell Bent-over row 2x8-10
Some form of forearm exercise, normall reverse barbell curls.

I try to eat about 2800 calories now, but its kind of hard, since I'm I was used to trying to lose weight. I dont really ever feel that sore the next day, but I'm still concerned I'm maybe over training, and I should change things up....but IDK.

Anyhelp would be nice.

Instead of doing 2x full body, I would do 3x full body while replacing the Sunday workout with the extra session. For workouts, I would remove leg curls and extensions and replace with deadlifts. I would remove pull downs (assuming this is triceps), and replace with lat pulldowns or chin-ups or pull-ups. You can keep the seated curls if you like but I don't think it's necessary. I think doing this will make your workouts shorter and effective (removing couple isolations and replace with few compounds).

You think you are overtraining? How do you feel? If you feel run-down, I would take a week off training.

Sorge · Mon, February 5th, 2007, 02:55 AM

Its really not good to ask how this picture got taken...really drunk. But this is what I'm looking like right now(yes this is the only picture with my short off as far as I know.....cowboy hat or not).

I don't by anymeans what to get "huge", just gain muscle mass and strength in moderation, and then cut the fat off.