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 DeleteThis @gmail.com> wrote in message
news:1165601239.646790.154210@79g2000cws.googlegroups.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.