David's Goals

[karandom]

After way too much time and a few obstacles (shoulder surgeries and lyme disease) I've finally gotten myself to the gym on a regular basis for almost 3 weeks now. Initially my only goal was to get my ass in there and keep it up so I guess some real goals are in order.


In some ways i'm lucky because I don't have to watch my weight. In fact its almost impossible for me to gain weight. I weigh ~140 lbs. since my junior year in high school (I'm currently 20 and will be a junior in college) and am almost 5'11".


I'd like to eventually weigh around 160 lbs (obviously i hope the gain to be in muscle). In the shorter term I'd like to get up to 150 lbs. I would like to make as much progress as possible by February (I'll be going to Australia for a semester).


I'd love any advise you guys and gals would be willing to throw my way (it seems like E36 guy has a similar weight gain issue so it would be awesome for him to chime in).

[bellavus]

post up a little about your diet.

[karandom]

Originally Posted by bellavus

post up a little about your diet.

unfortunately i know its not very good. My breakfast are usually a bagel with cream cheese, egg sandwich, waffles, etc. Lunch is usually a sandwich (turkey or peanut butter), and dinner can be anything from steak to burgers or chicken pasta, etc.

I need to work on eating more and better, but I have a weird work schedule, Sunday, Tuesday, and Wednesday 8am to 10pm so my diet suffers on those days.

On the plus side I haven't had fastfood since I started working out, which is something because I could easily eat it 3-5 times per week.

[bellavus]

What are your general serving sizes for every day? Are you snacking at all?

[Sportsmedjosh]

What exercises are you doing on what day?I'm about to turn in for the night but wanted to get some background info.

[karandom]

Originally Posted by bellavus

What are your general serving sizes for every day? Are you snacking at all?

The serving sizes are usually big, probably twice a "normal" ie other people in my family would eat.

Originally Posted by Sportsmedjosh

What exercises are you doing on what day?I'm about to turn in for the night but wanted to get some background info.

I lifting 3-4 times per week usually monday, thursday, friday and or saturday.
I do the basic back/bis, chest/tris, legs shoulders.

Back I do widegrip pullups, lat pulldown, cable rows, hyperextensions usaually 8-12 reps and 4 sets. Bis I do dumbbell curls, cable curls, hammer curls, single arm preacher dumbbell curls. I'll do 4-5 exercises 8-12 reps in 4 sets.

Chest I do flat bench, dumbbell bench, dumbbell incline bench and cable crossovers 8-12 reps 4 sets. Tris consist of seated tricep extensions, tri pulldowns, dips, overhead cable pull (don't know the exact name) 8-12 reps in 4 sets.

Legs i do squats, seated leg curls, quad machine, calf raises (machine). 4 sets 8-12 reps. Shoulders I do arnold presses, forward raises, lateral raises. 4 sets 8-12 reps.

I know its not perfect but its a start. Any criticism is welcome.

[Sportsmedjosh]

Here is what I would look at changing by just looking at this I would reduce your reps from around 6-8 while increasing sets to 5-6. For you lower body on your legs day. I would keep the squats but also add lunges forward and backwards along with some side lunges.

With your chest I really love medicine ball push-ups so I would add those, with one hand on the ball.

[karandom]

Thanks for the advise. I'll add those things in.

[Sportsmedjosh]

Thats great. I tend to try to avoid single jointed exercise in the begining of a workout plan.