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toubabokoomi
03-10-2006, 08:00 AM
I just started my routine this week. So far, the only workout I over estimated on was my Biceps lifting. As I was doing the third set, I completely maxed out and wasn't able to finish my reps.

My diet all this week has been alot of chicken, Spighetti with veggies crumbles (soy meat), a decent amount of fruit juices and a good amount of veggies.

I'm not too sure of the calorie/protien intake. I haven't gotten to that stage yet. I just know I've been trying to eat 4 meals a day in order to gain some weight.

Here is what I've done so far.

Monday- Chest
Barbell Bench Press
40-65lbs
4 X 8-10

Incline Dumbbell Press
15-20lbs
4 X 8-10

Dumbbell Flyes
15-20lbs
4 x 8-10


Tuesday- Back
Barbell Bent Over Row
20-30lbs
4 X 8-10

Stiff-Legged Barbell Dead lift
20-30lbs
4 X 8-10

Bent Over Two-Dumbbell Row Palms In
15-25lbs
4 X 8-10


Wednesday- Legs
Leg Extention
25-40lbs
4 X 8-10

Barbell Full Squat
20-40lbs
4 X 8-10

Standing Barbell Calf Raise
20-40lbs
4 X 8-10


Thursday- Biceps
Alternate Hammer Curl
10-20lbs
4 X 8-10

Concentration Curls
10-15lbs
4 X 8-10

Alternate Incline Dumbbell Curl
10-20lbs
4 X 8-10
(I didn't finish these) I maxed out on the 3rd set at 15lbs


I still have one more lifting day to for and that's today. Here is what I have aimed to do.

Triceps Dumbbell Kickback
10-20lbs
4 X 8-10

Standing One-Arm Dumbbell Triceps Extension
10-20lbs
4 X 8-10

Seated Triceps Press
10-30
4 X 8-10

I'm going to try and do this for a total of 4-6 week, or until I feel good enough to increase the weight. I'll add a picture of myself tonight.

toubabokoomi
03-13-2006, 02:33 PM
I ate 4 times yesterday.

For breakfast today I ate some waffles, slices of peach and banana and 2 eggs. cup of soy milk and OJ

I felt really sick afterwards.


I just spewed it all out right now. Now I feel better.

Do you think I over ate?