Enter the Barbells

Hello!

First I want to say that there seems to be some very knowledgable folks
on these bulletins, and thanks for taking the time to provide a virtual
library of reading material on the subject. I have almost no prior
experience to weightlifting. I was curious if some of you guys could
look at my current routine and tell me what you think. I am fairly
skinny, though I have some definition, with almost no bulk. My
ultimate goal is to generally bulk up, increase my chest, arms, thighs
and calves. This is my weight-lifting routine, 3 days a week (MWF):

[Exercise](sets/reps/weight)

Situps, 1/100/15lb dumbell held at chest
Calf raise, 3/20/60lb
Leg lifts, on nautilus machine, 3/8/90lb
Squats, 3/10/90lb

Bench press on nautilus, 3/10/90lb
Concentrated curl with dumbell, 3/10/25lb each arm
Pushups, 3/10/--
Barbell curl, 3/8/60lb

French press (barbell behind back, lifted over head), 3/5/60lb
Tricep press (dumbell lifted while standing), 5/5/25lb each arm
Tricep press (while sitting, dumbell behind head, then arm extended),
5/5/15lb each
Tricep lift (standing, with knee on chair, lift dumbell to chest),
5/5/25lb each

Chest clenches, on nautilus, 3/8/40lb
Circles (hold dumbells, make big circles with arms held next to body),
4/as-many-as-i-can/15lb ea
Wing span (dumbells at sides, raised up like flapping wings), 5/5/20lb
each
Wrist curls (arm laid on leg, curl dumbell with wrist only), 3/15/20lb
each


**prior to this work-out I stretch in various positions for roughly 20
minutes--the entire work-out with stretching lasts roughly 80 minutes.

**Also, in addition to this MWF routine, I run 2 miles on Tues, Thurs,
and Sat or Sun.

I also eat three meals a day (MWF: Breakfast: Eggs, Toast, Yogurt,
Orange Juice, on T/Th I eat cereal or oatmeal and yogurt and fruit;
Lunch: Sandwich, Pretzels, Yogurt or Cottage Cheese, Milk or Water;
Dinner: some kind of Meat, generally Chicken, with Salad, some kind of
side, Juice or Water), and I add to this two protein shakes per day
(Cytogainer) typically 30/40 minutes after my workout and once just
before I go to sleep.

Now obviously, I am not a robot. I am a human, and so though this
routine looks like it was made in Microsoft Excel and then programmed
into my brain, it is actually the cumulation of a couple months of
practice. I do not always follow the routine to the T, though I try.
School and Work present some conflict. But after a couple months now,
I've noticed a general feeling of overall strength and energy, and
people have told me (unprovoked) that I look like I've bulked up a
bit--though my self-critical consciousness tells me I'm still a skinny
wimp.

I am curious to know what some of you pros think about my (beginners!)
routine. If I continue this regiment, will I be on the road to bulking
up? Also: is the weight ammount too small? Should I plan on
increasing it sometime soon? I don't feel as though the workout is a
breeze by any means; at times I can barely finish it; but I don't get
as sore as a did when I first started it. Anyway, thanks for taking
the time to check this out...

Thomas

<redsandhand@gmail.com> schreef:

> Hello!

Hello...

> First I want to say that there seems to be some very knowledgable folks
> on these bulletins...

Thank you, thank you...

> Concentrated curl with dumbell, 3/10/25lb each arm
> Pushups, 3/10/--
> Barbell curl, 3/8/60lb

> French press (barbell behind back, lifted over head), 3/5/60lb
> Tricep press (dumbell lifted while standing), 5/5/25lb each arm
> Tricep press (while sitting, dumbell behind head, then arm extended),
> 5/5/15lb each
> Tricep lift (standing, with knee on chair, lift dumbell to chest),
> 5/5/25lb each

4 exercises for tris seem to much.

Try cable pushdowns with close grip bench presses.

----
Pete

<redsandhand@gmail.com> wrote in message
news:1165601239.646790.154210@79g2000cws.googlegro ups.com...
> Hello!
>
> First I want to say that there seems to be some very knowledgable folks
> on these bulletins, and thanks for taking the time to provide a virtual
> library of reading material on the subject. I have almost no prior
> experience to weightlifting. I was curious if some of you guys could
> look at my current routine and tell me what you think. I am fairly
> skinny, though I have some definition, with almost no bulk. My
> ultimate goal is to generally bulk up, increase my chest, arms, thighs
> and calves. This is my weight-lifting routine, 3 days a week (MWF):
>
> [Exercise](sets/reps/weight)
>
> Situps, 1/100/15lb dumbell held at chest
> Calf raise, 3/20/60lb
> Leg lifts, on nautilus machine, 3/8/90lb
> Squats, 3/10/90lb
>
> Bench press on nautilus, 3/10/90lb
> Concentrated curl with dumbell, 3/10/25lb each arm
> Pushups, 3/10/--
> Barbell curl, 3/8/60lb
>
> French press (barbell behind back, lifted over head), 3/5/60lb
> Tricep press (dumbell lifted while standing), 5/5/25lb each arm
> Tricep press (while sitting, dumbell behind head, then arm extended),
> 5/5/15lb each
> Tricep lift (standing, with knee on chair, lift dumbell to chest),
> 5/5/25lb each
>
> Chest clenches, on nautilus, 3/8/40lb
> Circles (hold dumbells, make big circles with arms held next to body),
> 4/as-many-as-i-can/15lb ea
> Wing span (dumbells at sides, raised up like flapping wings), 5/5/20lb
> each
> Wrist curls (arm laid on leg, curl dumbell with wrist only), 3/15/20lb
> each
>
>
> **prior to this work-out I stretch in various positions for roughly 20
> minutes--the entire work-out with stretching lasts roughly 80 minutes.
>
> **Also, in addition to this MWF routine, I run 2 miles on Tues, Thurs,
> and Sat or Sun.
>
> I also eat three meals a day (MWF: Breakfast: Eggs, Toast, Yogurt,
> Orange Juice, on T/Th I eat cereal or oatmeal and yogurt and fruit;
> Lunch: Sandwich, Pretzels, Yogurt or Cottage Cheese, Milk or Water;
> Dinner: some kind of Meat, generally Chicken, with Salad, some kind of
> side, Juice or Water), and I add to this two protein shakes per day
> (Cytogainer) typically 30/40 minutes after my workout and once just
> before I go to sleep.
>
> Now obviously, I am not a robot. I am a human, and so though this
> routine looks like it was made in Microsoft Excel and then programmed
> into my brain, it is actually the cumulation of a couple months of
> practice. I do not always follow the routine to the T, though I try.
> School and Work present some conflict. But after a couple months now,
> I've noticed a general feeling of overall strength and energy, and
> people have told me (unprovoked) that I look like I've bulked up a
> bit--though my self-critical consciousness tells me I'm still a skinny
> wimp.
>
> I am curious to know what some of you pros think about my (beginners!)
> routine. If I continue this regiment, will I be on the road to bulking
> up? Also: is the weight ammount too small? Should I plan on
> increasing it sometime soon? I don't feel as though the workout is a
> breeze by any means; at times I can barely finish it; but I don't get
> as sore as a did when I first started it. Anyway, thanks for taking
> the time to check this out...
>
> Thomas\


Eat more, stretch afterward and don't bother doing anything from French
Press on down.

Dnia 2006-12-08 redsandhand@gmail.com napisa³(a):
> Hello!
>
> First I want to say that there seems to be some very knowledgable folks
> on these bulletins, and thanks for taking the time to provide a virtual
> library of reading material on the subject. I have almost no prior
> experience to weightlifting. I was curious if some of you guys could
> look at my current routine and tell me what you think. I am fairly
> skinny, though I have some definition, with almost no bulk. My
> ultimate goal is to generally bulk up, increase my chest, arms, thighs
> and calves. This is my weight-lifting routine, 3 days a week (MWF):
>
> [Exercise](sets/reps/weight)
>
> Situps, 1/100/15lb dumbell held at chest
> Calf raise, 3/20/60lb
> Leg lifts, on nautilus machine, 3/8/90lb
> Squats, 3/10/90lb

Reverse the order of exercises, that is start with squats and end up
with situps.

> Bench press on nautilus, 3/10/90lb
> Concentrated curl with dumbell, 3/10/25lb each arm
> Pushups, 3/10/--
> Barbell curl, 3/8/60lb

Do barbell curl before concentrated curl, or even replace concentrated
curl with hammer curls or seated incline dumbbell curls.

> French press (barbell behind back, lifted over head), 3/5/60lb
> Tricep press (dumbell lifted while standing), 5/5/25lb each arm
> Tricep press (while sitting, dumbell behind head, then arm extended),
> 5/5/15lb each
> Tricep lift (standing, with knee on chair, lift dumbell to chest),
> 5/5/25lb each

Too much stuff. Half of that is enough.

> Chest clenches, on nautilus, 3/8/40lb
> Circles (hold dumbells, make big circles with arms held next to body),
> 4/as-many-as-i-can/15lb ea
> Wing span (dumbells at sides, raised up like flapping wings), 5/5/20lb
> each
> Wrist curls (arm laid on leg, curl dumbell with wrist only), 3/15/20lb
> each

You lack overhead pressing and you do virtually no back. Bad, bad,
bad, from shoulder health point of view. Also, with three times a week
going for so much isolations is counterproductive. You'll do much
better doing more frequent muscle stimulation.

How about something like that?

A: squat, bench, chin-ups, overhead press, triceps
B: barbell row, dips, biceps, abs

You'll grow better with this schedule. I promise you.

> **prior to this work-out I stretch in various positions for roughly 20
> minutes--the entire work-out with stretching lasts roughly 80 minutes.

I stretch after workouts. BTW - thanks for reminding me!

> **Also, in addition to this MWF routine, I run 2 miles on Tues, Thurs,
> and Sat or Sun.

Don't run so much if you want to put on mass. Do bodyweight workouts
instead (well, that's what I'd do).

> I also eat three meals a day (MWF: Breakfast: Eggs, Toast, Yogurt,
> Orange Juice, on T/Th I eat cereal or oatmeal and yogurt and fruit;
> Lunch: Sandwich, Pretzels, Yogurt or Cottage Cheese, Milk or Water;
> Dinner: some kind of Meat, generally Chicken, with Salad, some kind of
> side, Juice or Water), and I add to this two protein shakes per day
> (Cytogainer) typically 30/40 minutes after my workout and once just
> before I go to sleep.

Way too clean. Add some junk food, or you'll have troubles with gaining
mass. At least I have.

> Now obviously, I am not a robot. I am a human, and so though this
> routine looks like it was made in Microsoft Excel and then programmed
> into my brain, it is actually the cumulation of a couple months of
> practice. I do not always follow the routine to the T, though I try.
> School and Work present some conflict. But after a couple months now,
> I've noticed a general feeling of overall strength and energy, and
> people have told me (unprovoked) that I look like I've bulked up a
> bit--though my self-critical consciousness tells me I'm still a skinny
> wimp.

You are right. Remember that you are a skinny wimp, and you'll get big
and strong. It's a trick which actually works.

> I am curious to know what some of you pros

Just about the only pro around here is prolly Will Brink, and he's a
geek too.

> think about my (beginners!)
> routine. If I continue this regiment, will I be on the road to bulking
> up?

If you train consistently and do not starve yourself, you'll grow.
However I think that you'll do better training with higher frequency,
which with MWF schedule means full body workouts. I gave you an
example of full-body/upper-body split, just because I guess that more
upper body focus is what you probably want.

> Also: is the weight ammount too small? Should I plan on
> increasing it sometime soon?

If you can finish your reps with good form and not only on a great day,
you should increase weights you use.

> I don't feel as though the workout is a
> breeze by any means; at times I can barely finish it; but I don't get
> as sore as a did when I first started it. Anyway, thanks for taking
> the time to check this out...

Soreness means nothing. Progress is what matters.

--
Andrzej Rosa 1127R

On Fri, 8 Dec 2006 redsandhand@gmail.com wrote:

> This is my weight-lifting routine, 3 days a week (MWF):

All of this, three times a week? I count sixteen exercises, which is quite
a lot. More than is necessary! I'd say you should do fewer exercises, with
less redundancy, and compound rather than isolation movements.

Stick with a whole-body workout three times a week, though.

> Situps, 1/100/15lb dumbell held at chest

Fair enough.

> Calf raise, 3/20/60lb

Yep.

> Leg lifts, on nautilus machine, 3/8/90lb

What are these? If they're a hamstring exercise, fine, but if they're a
quad exercise, they're redundant with squats, so don't bother with them.

> Squats, 3/10/90lb

Excellent. You'll be able to lift a lot more weight than that, though.

> Bench press on nautilus, 3/10/90lb

Dumbbells or barbell would be better.

> Concentrated curl with dumbell, 3/10/25lb each arm

Isolation, don't bother.

> Pushups, 3/10/--

Not necessary if you're doing bench presses.

> Barbell curl, 3/8/60lb

Isolation, don't bother. Although if you're desperate to do a bicep
isolation, do this rather than concentration curls, since it does at least
work all the bits of the bicep.

> French press (barbell behind back, lifted over head), 3/5/60lb
> Tricep press (dumbell lifted while standing), 5/5/25lb each arm
> Tricep press (while sitting, dumbell behind head, then arm extended),
> 5/5/15lb each
> Tricep lift (standing, with knee on chair, lift dumbell to chest),
> 5/5/25lb each

All redundant with bench presses, don't bother. If you really must do
something tricep-specific, then just pick one of them. Better would be to
do close-grip bench pressess, which emphasise triceps over pectorals.

> Chest clenches, on nautilus, 3/8/40lb

What's this? Do you mean a pec deck fly:

http://www.exrx.net/WeightExercises/...ecDeckFly.html

? If so, again redundant with bench presses, don't bother.

> Circles (hold dumbells, make big circles with arms held next to body),
> 4/as-many-as-i-can/15lb ea

I have no idea what this is. Have you been hanging out with kettlebell
fanatics or something? This sounds like the kind of crazy stuff they do.

> Wing span (dumbells at sides, raised up like flapping wings), 5/5/20lb
> each

We call this a side raise in the business. It's an isolation aimed at the
lateral deltoids; i'd do dumbbell upright rows, which work the anterior
deltoid and trapezius as well, instead.

> Wrist curls (arm laid on leg, curl dumbell with wrist only), 3/15/20lb
> each

If you like. Personally, i wouldn't bother, as i don't consider forearms a
hugely important body part, but YMMV. A friend of mine has somehow managed
to really develop his forearms, so that they're out of proportion to his
upper arms, and he looks like a freak. Don't go there.

I notice you don't have any back exercises in there. This is a big
mistake. Back strength is a really useful kind of strength, plus the lats
are the major contributor to the apparent bulk of your torso. I'd suggest
doing dumbbell bent-over rows and some kind of pull/chin-up/down. All of
these involve the biceps as well, so you don't need the bicep isolations
as much.

Also, you have nothing for your anterior deltoids. They get involved with
bench presses and upright rows, but you might consider adding something
more direct - shoulder/military presses are the classic.

FWIW, here's what i do:

pull-downs
dumbbell bench presses
dumbbell bent-over rows
calf raises
dumbbell shoulder presses
chin-downs (ie pulldowns with a close, supinated grip)
dumbbell upright rows
leg presses

I do leg presses rather than squats because my gym doesn't have proper
barbells. I should do a hamstring exercise, but this lot already takes too
long for my liking.

Also, i do my bent-over rows in a slightly odd way, pulling the weight to
the level of the collarbone rather than the nipple, the idea being to
shift the emphasis from the lats to the muscles of the upper back. It's a
mash-up between a normal bent-over row and a delt row. Whether it actually
works or not, i have no idea. I think it should be referred to as the
Anderson Row; after all, if Dorian Yates can have a row, why not me?

> **prior to this work-out I stretch in various positions for roughly 20
> minutes--

IME, stretching after is more important. Lifting weights is not like
playing football or something; i don't believe you need maximal
flexibility etc to do it, but it is good to help your muscles relax
afterwards.

You don't mention doing any cardio to warm up or cool down. I was raised
to believe that a few minutes of this is important - more so than
stretching.

> the entire work-out with stretching lasts roughly 80 minutes.

That's pretty quick, given how much you're doing. This suggests to me that
you aren't using enough weight. Use more weight. This will probably come
naturally as you get more familiar with the exercises.

> **Also, in addition to this MWF routine, I run 2 miles on Tues, Thurs,
> and Sat or Sun.

Good stuff.

> I also eat three meals a day (MWF: Breakfast: Eggs, Toast, Yogurt,
> Orange Juice, on T/Th I eat cereal or oatmeal and yogurt and fruit;
> Lunch: Sandwich, Pretzels, Yogurt or Cottage Cheese, Milk or Water;
> Dinner: some kind of Meat, generally Chicken, with Salad, some kind of
> side, Juice or Water),

Excellent.

> and I add to this two protein shakes per day (Cytogainer) typically
> 30/40 minutes after my workout and once just before I go to sleep.

Drink one immediately after the workout, not half an hour later. The one
before you go to bed isn't necessary, as long as you're getting enough
protein and energy from proper food. There is evidence that getting amino
acids in your bloodstream immediately before or during a workout helps you
build muscle, too, so you might like to drink a small shake right before
you work out.

> Now obviously, I am not a robot. I am a human, and so though this
> routine looks like it was made in Microsoft Excel and then programmed
> into my brain, it is actually the cumulation of a couple months of
> practice. I do not always follow the routine to the T, though I try.
> School and Work present some conflict. But after a couple months now,
> I've noticed a general feeling of overall strength and energy, and
> people have told me (unprovoked) that I look like I've bulked up a
> bit--

Good. You may find that female co-workers start trying to feel bits of
you.

> though my self-critical consciousness tells me I'm still a skinny wimp.

I reckon it's all relative. People compare what they see to their mental
image; other people's mental image is of how you used to look, so they
think you're big, but your mental image is how you want to look, so you
think you're small!

> I am curious to know what some of you pros think about my (beginners!)
> routine.

Disclaimer: i'm not a pro by any stretch of the imagination.

> If I continue this regiment, will I be on the road to bulking up?

Yes, although perhaps not the fastest road.

> Also: is the weight ammount too small?

Yes.

> Should I plan on increasing it sometime soon?

Yes, immediately. The theory is that you should, at this stage, be lifting
60% of your one-rep max (i think), so if you do some lifts to work out
what that is, you can work out how much you should be lifting.

You don't say how big you are, but a 90 lb squat certainly doesn't sound
like much. I was doing 90 lb one-legged squats a long time ago, and i
don't think i was really testing my strength.

> I don't feel as though the workout is a breeze by any means; at times I
> can barely finish it; but I don't get as sore as a did when I first
> started it.

Given that you're doing a hojillion exercises, not surprising! I really
think doing fewer exercises and going heavier on them is the way forward
for you.

> Anyway, thanks for taking the time to check this out...

No problem. If you do make any changes to your routine, drop by and let us
know how they worked out!

tom

--
History is ending.

<redsandhand@gmail.com> wrote in message
news:1165601239.646790.154210@79g2000cws.googlegro ups.com...
> Hello!
>
> First I want to say that there seems to be some very knowledgable
> folks
> on these bulletins, and thanks for taking the time to provide a
> virtual
> library of reading material on the subject. I have almost no prior
> experience to weightlifting. I was curious if some of you guys could
> look at my current routine and tell me what you think. I am fairly
> skinny, though I have some definition, with almost no bulk. My
> ultimate goal is to generally bulk up, increase my chest, arms, thighs
> and calves. This is my weight-lifting routine, 3 days a week (MWF):
>
> [Exercise](sets/reps/weight)
>
> Situps, 1/100/15lb dumbell held at chest
> Calf raise, 3/20/60lb
> Leg lifts, on nautilus machine, 3/8/90lb
> Squats, 3/10/90lb
>
> Bench press on nautilus, 3/10/90lb
> Concentrated curl with dumbell, 3/10/25lb each arm
> Pushups, 3/10/--
> Barbell curl, 3/8/60lb
>
> French press (barbell behind back, lifted over head), 3/5/60lb
> Tricep press (dumbell lifted while standing), 5/5/25lb each arm
> Tricep press (while sitting, dumbell behind head, then arm extended),
> 5/5/15lb each
> Tricep lift (standing, with knee on chair, lift dumbell to chest),
> 5/5/25lb each
>
> Chest clenches, on nautilus, 3/8/40lb
> Circles (hold dumbells, make big circles with arms held next to body),
> 4/as-many-as-i-can/15lb ea
> Wing span (dumbells at sides, raised up like flapping wings), 5/5/20lb
> each
> Wrist curls (arm laid on leg, curl dumbell with wrist only), 3/15/20lb
> each
>
>
> **prior to this work-out I stretch in various positions for roughly 20
> minutes--the entire work-out with stretching lasts roughly 80 minutes.
>
> **Also, in addition to this MWF routine, I run 2 miles on Tues, Thurs,
> and Sat or Sun.
>
> I also eat three meals a day (MWF: Breakfast: Eggs, Toast, Yogurt,
> Orange Juice, on T/Th I eat cereal or oatmeal and yogurt and fruit;
> Lunch: Sandwich, Pretzels, Yogurt or Cottage Cheese, Milk or Water;
> Dinner: some kind of Meat, generally Chicken, with Salad, some kind of
> side, Juice or Water), and I add to this two protein shakes per day
> (Cytogainer) typically 30/40 minutes after my workout and once just
> before I go to sleep.
>
> Now obviously, I am not a robot. I am a human, and so though this
> routine looks like it was made in Microsoft Excel and then programmed
> into my brain, it is actually the cumulation of a couple months of
> practice. I do not always follow the routine to the T, though I try.
> School and Work present some conflict. But after a couple months now,
> I've noticed a general feeling of overall strength and energy, and
> people have told me (unprovoked) that I look like I've bulked up a
> bit--though my self-critical consciousness tells me I'm still a skinny
> wimp.
>
> I am curious to know what some of you pros think about my (beginners!)
> routine. If I continue this regiment, will I be on the road to
> bulking
> up? Also: is the weight ammount too small? Should I plan on
> increasing it sometime soon? I don't feel as though the workout is a
> breeze by any means; at times I can barely finish it; but I don't get
> as sore as a did when I first started it. Anyway, thanks for taking
> the time to check this out...
>
> Thomas

It's all lovely, but here's an alternative for you: Bench press and
squat, then calves and abs however you like to finish, followed by lots
of food and lots of rest. Find a 6-8 rep max in the BP and SQ, and
start doing sets of 3, working up to 10 sets per workout, taking enough
rest between sets to feel ready to complete the next set in good form
but with an eye toward reducing the rest periods. You'll get bigger and
you'll get stronger. Simple, brutal, effective. (That 6-8 rep max will
give you a weight that's approximately 80-85% of your 1RM.)

Another but similar approach: An article (that no longer seems to be on
the original site) about getting bigger by doing rest-pause singles:

http://72.14.209.104/search?q=cache:...cler/mode3/328

-S-
http://www.kbnj.com

Hey Thomas,

what they said...

Steph.

<redsandhand@gmail.com> wrote in message
news:1165601239.646790.154210@79g2000cws.googlegro ups.com...
> Hello!
>
> First I want to say that there seems to be some very knowledgable folks
> on these bulletins, and thanks for taking the time to provide a virtual
> library of reading material on the subject. I have almost no prior
> experience to weightlifting. I was curious if some of you guys could
> look at my current routine and tell me what you think. I am fairly
> skinny, though I have some definition, with almost no bulk. My
> ultimate goal is to generally bulk up, increase my chest, arms, thighs
> and calves. This is my weight-lifting routine, 3 days a week (MWF):
>
> [Exercise](sets/reps/weight)
>
> Situps, 1/100/15lb dumbell held at chest
> Calf raise, 3/20/60lb
> Leg lifts, on nautilus machine, 3/8/90lb
> Squats, 3/10/90lb
>
> Bench press on nautilus, 3/10/90lb
> Concentrated curl with dumbell, 3/10/25lb each arm
> Pushups, 3/10/--
> Barbell curl, 3/8/60lb
>
> French press (barbell behind back, lifted over head), 3/5/60lb
> Tricep press (dumbell lifted while standing), 5/5/25lb each arm
> Tricep press (while sitting, dumbell behind head, then arm extended),
> 5/5/15lb each
> Tricep lift (standing, with knee on chair, lift dumbell to chest),
> 5/5/25lb each
>
> Chest clenches, on nautilus, 3/8/40lb
> Circles (hold dumbells, make big circles with arms held next to body),
> 4/as-many-as-i-can/15lb ea
> Wing span (dumbells at sides, raised up like flapping wings), 5/5/20lb
> each
> Wrist curls (arm laid on leg, curl dumbell with wrist only), 3/15/20lb
> each
>
>
> **prior to this work-out I stretch in various positions for roughly 20
> minutes--the entire work-out with stretching lasts roughly 80 minutes.
>
> **Also, in addition to this MWF routine, I run 2 miles on Tues, Thurs,
> and Sat or Sun.
>
> I also eat three meals a day (MWF: Breakfast: Eggs, Toast, Yogurt,
> Orange Juice, on T/Th I eat cereal or oatmeal and yogurt and fruit;
> Lunch: Sandwich, Pretzels, Yogurt or Cottage Cheese, Milk or Water;
> Dinner: some kind of Meat, generally Chicken, with Salad, some kind of
> side, Juice or Water), and I add to this two protein shakes per day
> (Cytogainer) typically 30/40 minutes after my workout and once just
> before I go to sleep.
>
> Now obviously, I am not a robot. I am a human, and so though this
> routine looks like it was made in Microsoft Excel and then programmed
> into my brain, it is actually the cumulation of a couple months of
> practice. I do not always follow the routine to the T, though I try.
> School and Work present some conflict. But after a couple months now,
> I've noticed a general feeling of overall strength and energy, and
> people have told me (unprovoked) that I look like I've bulked up a
> bit--though my self-critical consciousness tells me I'm still a skinny
> wimp.
>
> I am curious to know what some of you pros think about my (beginners!)
> routine. If I continue this regiment, will I be on the road to bulking
> up? Also: is the weight ammount too small? Should I plan on
> increasing it sometime soon? I don't feel as though the workout is a
> breeze by any means; at times I can barely finish it; but I don't get
> as sore as a did when I first started it. Anyway, thanks for taking
> the time to check this out...
>
> Thomas
>