boatnerjg
08-10-2008, 06:20 PM
Hey all who care. Another skinny bastard starting a journal. Right now the goal is to just slowly gain some weight (don't care how slow, this is a lifestyle I want to live, not some quick fix). Will be doing the following workout for the next 3-4 weeks
monday-thursday
barbell bench press 4x6
incline flys 4x10
pullovers 3x8
barbell curl 4x6
incline curl 4x8
hummer curl 3x8
close grip bench press(smith machine) 4x8
ez bar lying triceps ext.4x10
pushdown 3x10
standing calf raise 3x12-15
stead calf raise 3x12-15
tuesday-friday
leg curl 4x10
smith machine squat/leg press 4x8
leg extention 4x10-12
chins 4xmax
barbell rowing 4x10
lat pulldown 4x10
weighted hyperextention 4x15
machine shoulder press 4x8
lateral raise 3x8
bent over lat.raise 3x10
dumbell shrugs 3x10
crunch
leg raise in superset 5x30
Nutrition on days I lift will be 5 meals/snacks a day consisting of good complex carbs, healthy fats, and lots of protein. This is by no means a bulk. Ill be happy to gain 5-10 lbs a year and have no desire to be super heavy. I could probably be happy at around 140-150. This is realistic for me because I will be adding in more running/swimming way down the road once I attain my desired weight because I like cardio as well (was a runner in high school). On days I don't lift I'm just focusing on eating when hungry (eating healthy when i can but not being afraid to eat bodybuilding "unfreindly foods") and becoming less neurotic/anal about my food. For several years I did the whole calorie counting thing and ate super clean. Definitely led me into some type of mental/eating disorder that I'm still recovering from (still "afraid" to eat most sweets, fries, etc). Right now I just want to get back to the normal kid I used to be, just more health conscious (not health nuts lol). Cardio will consist of pretty much just trying to get in 30-45 mins of some type of constant movement besides what I do in my daily routine and intramural sports at college.
monday-thursday
barbell bench press 4x6
incline flys 4x10
pullovers 3x8
barbell curl 4x6
incline curl 4x8
hummer curl 3x8
close grip bench press(smith machine) 4x8
ez bar lying triceps ext.4x10
pushdown 3x10
standing calf raise 3x12-15
stead calf raise 3x12-15
tuesday-friday
leg curl 4x10
smith machine squat/leg press 4x8
leg extention 4x10-12
chins 4xmax
barbell rowing 4x10
lat pulldown 4x10
weighted hyperextention 4x15
machine shoulder press 4x8
lateral raise 3x8
bent over lat.raise 3x10
dumbell shrugs 3x10
crunch
leg raise in superset 5x30
Nutrition on days I lift will be 5 meals/snacks a day consisting of good complex carbs, healthy fats, and lots of protein. This is by no means a bulk. Ill be happy to gain 5-10 lbs a year and have no desire to be super heavy. I could probably be happy at around 140-150. This is realistic for me because I will be adding in more running/swimming way down the road once I attain my desired weight because I like cardio as well (was a runner in high school). On days I don't lift I'm just focusing on eating when hungry (eating healthy when i can but not being afraid to eat bodybuilding "unfreindly foods") and becoming less neurotic/anal about my food. For several years I did the whole calorie counting thing and ate super clean. Definitely led me into some type of mental/eating disorder that I'm still recovering from (still "afraid" to eat most sweets, fries, etc). Right now I just want to get back to the normal kid I used to be, just more health conscious (not health nuts lol). Cardio will consist of pretty much just trying to get in 30-45 mins of some type of constant movement besides what I do in my daily routine and intramural sports at college.