I want man boobies..

[Himmelstossen]

With my abs im going to have to loose fat I guess, there are days where u just can't even see em hehe..

 

Im trying to bulk up at the moment and Im kinda scared that my workouts may be counter productive.. this is my shedule as of the moment some times I have interuptions like visitors which mean I may not be able to go to the gym for a day or two which also means I have to start the momentum again and may not be able to do an additional 40 mins excercise:

 

 

MON, WED, FRI:

 

Breakfast, go to the gym at apprx 11:30am work out for 1 and a half - 2 hours

 

Benchpress freeweights doing 50-10 kg in variations

benchpress machine doing 16 plates which feels like 210 pounds at one of the gyms where I go at work

 

Back using a machine

 

Free weights bicep curls and triceps using anywhere from 10 pounds to 48

machine bicep curls feels heavier than 25kg could be 50 - 55 pounds or more

 

Pecks and some other parts of the biceps and triceps I'll do using various machines and some freeweights.

 

I pretty much cycle around on machines and free weights trying to do triceps, biceps pecks and back. Forearms get done by freeweights doing the bicep curls with a rotation of the arms.

 

I try to if I have enough energy to do 40 mins excercise this involves a rotation of the following:

 

3 mins jumping jacks only to start with,

 

then 20 pushups (arms extended) ,10 Bicep curls (30kgs apprx), 30 bicep curls using really small weights, then 20 military pushups, 10 (Dunno what u call them but I pull the 30 kg bar above my nipples I guess direction of chin while my back trys to stay straight. I do all this about twice as it can take up to 20 mins and if I have any minutes to spare I'll do some more.

 

Then I do 100 situps, 50 situps then 25 situps. (i will probably replace these with crunches mabey and do a few crunches instead of situps).

 

Then I do one more rotation of the first sequence ie: 20 pushups extended, 10 bicep curls, 30 bicep curls low weight, 20 military pushups, 10 of those pull up to chin thingys.

 

 

Im thinking of changing my routine a little by changeing what part of my body I train first off in the gym. I've been warned not to let my body get used to the excercises as this becomes counter productive. in the last two weeks I've only managed to work out 2 times a week as I had visitors. I wonder if doing the same body parts 3 times a week may be bad.. I have to do abs on a seperate day as working out does take a strain on the body and after having done 1 and a half - 2 hours worth of heavier weights I'd like to rest when I get home haha..

[fr0d]

You need to incorporate more leg and back work into the routine. Take up squats, deadlifts, and other shit. You don't want to be top heavy with chicken legs.

[Bean]

I'm with fr0d, you are going bit top heavy. You actually want your leg to have the ability to support the weight of your torso :P

 

Try and include, not alot but some cardiovascular (sp?) i.e. tread mills, yes they aren't especially building specific, but they'll help with your leg's and your heart. A strong heart will help remove any build up of lactic acid in your system, reduced stiffness in the morning (no not your pensi) will help with your training and motivation levels, you'll feel better not like a ton of bricks hit you.

[Himmelstossen]

I've started doing more leg work yesterday. I have to quicken the pace though I spent 2 hours at the gym yesterday and I need to fit all that into an hour anda half preferably.

[fr0d]

I've started doing more leg work yesterday. I have to quicken the pace though I spent 2 hours at the gym yesterday and I need to fit all that into an hour anda half preferably.

Don't spend too much time in the gym. My normal work out is about 45 minutes of actual lifting, and 30 minutes of stretching, 15 mins before, 15 after. It gets you longer and leaner and prevents injury.

 

Try to go on a routine in which you break up your major muscle groups.

 

i.e. Monday - Legs

Wednesday - Back and Arms

Friday - Chest and Shoulders

 

You can really kill each group if you do them seperatly.

 

When I got really big over the summer, here was my more or less routine.

 

Monday - Shoulders and Back

Flys

Bench Press

Lat Pulldown

I dont know what these are called, but they are modified situps on the decline bench with 2 20lb dumbs which I would throw behind me and try to support my entire weight without my back touching the back of the bench. That really hurt

 

Tuesdays - Joggin / Roller blading (I also biked about 50K home from work, so that was my cardio)

 

Wednesday - Arms

I just focused on arms because I didn't have much time on wednesdays. I would do a bunch of grip exercises, which is essentially you hold the heaviest weight that you can pick up for the longest ammount of time. I did 2 90lb dumbs :P and held them for like 10 seconds..

 

I also did a shit load of curls, but I would be on the incline bench so I would have more freedom of motion, thus getting compound work out of them. I only used 30 lbs for those becuase they are fucking hard. Especially at bigger angles.

 

Conc curls I would do first just to get pumped, I was up to 65 lb conc curls, and I did those cold more or less.. after lifing 20 lb about 10 times to warm up, and after LOTS of stretching. You dont want to fuck your arms.

 

Thursday - Ride home, or jog

 

Friday - Legs

I did squats, but really don't like those, so I did lunges more then squats. Where we worked we had those large bottles of water (I think about 50 lbs each) and I would take two in each hand and climb stairs for about 10 minutes. That would kill me, then I would run up and down stairs to cool down.

 

I also found laying on my back and doing bicycle motion with my legs really got my abs and legs nicely tonned. To be honest, all my biking gives me huge fucking thighs so I never really had to focus on them that much. I also would jump up and down as high as possible for a few minutes. I called them frog jumps because I would get down really low, and just explode up.

 

 

Now, you need a food regiment. You don't look like you need to loose fat, like I do. Anyways here is my maint diet, you just have to add more protien to gain.

 

7:30 - Protien shake (I got a Whey 30g, 1.5 gcarb shake from GNC)

 

10:30 - Breakfast - Eggwhite (5 egg whites equiv) mixed with salt free salsa

 

12:30 - Lunch - 2 Chicken Breasts, 1 large salad (no dressing, croutons or anything, just mescilin mix. The greener / redder the better, dandiloion leaves, reddichi (or whatever its called) tastes like shit, but good for you)

 

4:30 - Snack - Usually a can of tuna, or sardines. Sometimes I would cheat and eat a cookie or protien bar.

 

7:30 - Dinner - Can of tunafish / salmon with a cup of frozen veggies

 

10:30 - Protien shake (same as first one, but I would add 2 tbl spoons of heavy whipping cream) the fat slows down your metabolism before you sleep so you don't go into starvation mode overnight, and continue to burn calories. It also makes it taste really good!

 

 

Hopefully after exams I will get back into working out. I wanna get good looking for Europe :D

 

Any questions of course, ask away.

[nemo]

I envy you in many, many ways Himmel

We all envy someone, right now you seeing a picture of me at my best but if you look at me at my worst you could have second thoughts haha..

 

I envy a friend/almost brother of mine so much cause he's such a ladies man.I wish I had his body to work with, then I could really do some damage. He doesn't do any weights but has good proportions. Now Nemo you have two perfectly good arms two perfectly good legs, you starting weights and your not bad looking so my advice to you is to always be looking at long term goals and enjoy life in the now and take opportunities as thgey come. Nothing ventured nothing gained. If you think muscles will help you improve your confidence then by all means go for it!

 

In a lot of respects Nemo your better than me as are most people in this channel. Im driven by an obsession to do weights due to the fact I used to have a really low self esteem and really low self confidence. Now Im fighting that with every bone in my body, I've suffered depression, paranoia, insane ammounts of anger and due to my inability to function with other people due to these emotions I felt quite rejected. Only now are things going uphill and still I have some of these emotions.

I basically NEED to go to the gym 3 times a week and excercise at home because it gives me a sense of accomplishment, without it I would feel really low. So everyone excels at something and everyone has talents, skills, looks that make them an individually interesting person. You will never see a man or woman who has it all. Theres always something missing, but the most important thing to have is joy in life cause you only live once.

 

If your happy in your life Nemo then thats all you need to make a huge difference to yourself and everyone around you.

 

Dunno why but your envying me struck a chord with me so I decided to give a speech.. sorry if it was a little long but yeah ;0

Reading this made my head explode. This is really, really not the way I've ever regarded you. Jesus.

 

Anyhow, on your need to go to the gym three times a week:

In my angsty emo-thread you said that you had a psych degree or something like that, so I wont argue on that point. However, if one visit the gym frequently, it does not only stimulate a psychic addiction, but a physical aswell (something with endorfines, or something like that). I feel like shit (physically) if i havent been to the gym in 2-3 days. Not because I need to achieve or anything (that is, i do have that need aswell, but it isnt whats dominating here), i just feel awful, body-wise. Headaches, bowel movements (!) and what not.

 

ps himmel you rock

 

edit: today i realised that I can do about 20 biceps curls @ 20kg weights. i rock.

[Himmelstossen]

Im kind of at a loss all the time as to what to do for my physical health, everyone does something different that works for them I guess.. I need to watch what Im eating now a little more though. Gotta keep at it but I need to increase my weights as often as possible.

 

Nemo:

I don't have a degree in phsyche or anything I just feel Im somone who understands a little about the human mind... mainly cause I try to analyze my thought patterns.. they've been pretty fucked the last few months and only latley has it been going better.. Im sorta getting naturally medicated (Homeopathy) and it seems to be working quite well.

Thanks btw Bug said somthing similar so i feel loved ;)

 

Caught up with a friend the other day who I havn't seen in ages.. he's on anti-depressants as is that other friend I mentioned who I envy. But as much as we envy someone for something theres always something ealse about them that is not enviable same applies to me. I still have a long way to go with my gym work, Im on a mission in life and currently it involves getting all I can out of life I spose.

[OptiCaL]

i experimented and just stuck with what works for me, but it depends what you want, i just want a good shape not size because i play soccer. Im more after that athlete physique

[Himmelstossen]

well I found out today that my whole shedule is not good for what I want. I want bulk and Im not gonna get it by doing 3 hours of excercise when my calories might not even be sufficient for that.. this can have a negative effect on mucle growth.

 

Gotta keep my shit within an hour and be more efficient.

 

It kinda hurts to skooled but hey I guess we learn something new every day ;0

[Himmelstossen]

Time of the yr again.. have changed workout timetables a fair bit.. now aiming more for bulk instead of tone.. also trying to eat properly.

 

Increasingly fustrated with slow gains.. but hey yer.. so yer this pic is 5 secs old or so..

 

hoping for more bulk and strength at the moment.

 

Will probably try and work out 5 times a week if possible when I hit campus this monday at UNI.