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Hey guys,
I did a complete change in my workout routine. I felt it was better to create a new thread instead of posting on my old one.
Anyways, here is what one workout looks like:
- 3 sets of pull ups. At this moment I manage to do 6,6,5. I'll start adding weight once I can do 10,10,10 easily.
- 3 sets of dips. I currently add 33lbs of weightplates and manage to do three sets of 15 reps. I need to buy extra plates as I suppose 15 is too easy right?
- 3 sets of one legged squats: also 33lbs added, 20 reps per set. Here too, I need more weight
- 3 sets of one legged calf raises: still 33lbs added, still 20 reps per set, still need to add weight
- 3 sets of hammer curls: 10, 8, 6 reps
- 3 sets of tricep curls... or whatever the name is. I basically lie down on my back, hold the plates above my head, stretch my arms and so forth. Here I 15, 12, 10 reps.
- 2 "sets" of hammer hold... or whatever you call it. I hold a dumbell on one side and put all the weight on the other side. Then I hold it as long as I can. I do this twice or each arm. I know my forearms already get a workout from the curls and pull ups, but really, they're so used to getting hammered in martial arts (back when I used to practice them) that they really need to be hammered extra now.
I do this on sunday, tuesday, thursday. I started doing this since 10th january (so this week is the eight week)
I also changed my diet. Calculated well, I eat about 500 cal more of what my body would need.
Here's what I eat chronogically:
- I get up: I eat a yoghurt and a banana
- I arrive at work around 8:30am: I eat 4 slices of brown broad and jam (I know I should be eating cheese or something with this, but as a breakfast, eating anything that is not sweet with my bread makes me gag. I shit you not)
- At around 10:30am: I eat another slice of brown bread with jam
- Lunch: half a brown French bread (or baguette if you see what I mean) with cheese and ham
- At 4pm: A slice of brown bread with cheese
- When I arrive at work: another banana
- Supper: This varies, but it's usually about 67grams (2.3oz) of brown rice, veggies and about 8.8oz to 10.5oz of meat or fish. I usually eat steak, veal, tuna, codfish or salmon.
- As a desert: some soy-based pudding
I barely ever need junk food since I easily get acid reflux.
My objective is to gain weight. I still have a very fast metabolism, I'm still hyperkinetic and I'm still a hardgainer. At the moment I weigh a miserable 180lbs (I did gain 4.5lbs since I started this workout though) and I'm 6'3" tall.
I don't really need to look huge like Arnie in his best days, but I want to look more than average. I want to see a fit, above average guy in the mirror and not a scrawny guy.
Does this look like a decent workout and diet plan to you?
I got three more specific questions too:
1) Do you allow yourself to skip a workout every once in a while because you're really tired (in my case, combination of a really exhausting weekend with friends and extreme stress at work this week)? Is it bad to do that every once in a while?
2) I heard that it's a good thing to take a week break from working out every once in a while too. However, all articles say you should do it "when your body tells you to". I know myself: if I base myself purely on that, I'm gonna feel guilty guaranteed. If however someone tells me it should be every X weeks, it'll feel like it's really scheduled and not make me feel guilty. I know its stupid but it's just a psychological thing. At what frequency would you recommend I take a break?
3) Lets say I am happy with my physique one day and don't want to gain nor lose ny more. How exaclty can I maintain current mass?
Thank you all!
I did a complete change in my workout routine. I felt it was better to create a new thread instead of posting on my old one.
Anyways, here is what one workout looks like:
- 3 sets of pull ups. At this moment I manage to do 6,6,5. I'll start adding weight once I can do 10,10,10 easily.
- 3 sets of dips. I currently add 33lbs of weightplates and manage to do three sets of 15 reps. I need to buy extra plates as I suppose 15 is too easy right?
- 3 sets of one legged squats: also 33lbs added, 20 reps per set. Here too, I need more weight
- 3 sets of one legged calf raises: still 33lbs added, still 20 reps per set, still need to add weight
- 3 sets of hammer curls: 10, 8, 6 reps
- 3 sets of tricep curls... or whatever the name is. I basically lie down on my back, hold the plates above my head, stretch my arms and so forth. Here I 15, 12, 10 reps.
- 2 "sets" of hammer hold... or whatever you call it. I hold a dumbell on one side and put all the weight on the other side. Then I hold it as long as I can. I do this twice or each arm. I know my forearms already get a workout from the curls and pull ups, but really, they're so used to getting hammered in martial arts (back when I used to practice them) that they really need to be hammered extra now.
I do this on sunday, tuesday, thursday. I started doing this since 10th january (so this week is the eight week)
I also changed my diet. Calculated well, I eat about 500 cal more of what my body would need.
Here's what I eat chronogically:
- I get up: I eat a yoghurt and a banana
- I arrive at work around 8:30am: I eat 4 slices of brown broad and jam (I know I should be eating cheese or something with this, but as a breakfast, eating anything that is not sweet with my bread makes me gag. I shit you not)
- At around 10:30am: I eat another slice of brown bread with jam
- Lunch: half a brown French bread (or baguette if you see what I mean) with cheese and ham
- At 4pm: A slice of brown bread with cheese
- When I arrive at work: another banana
- Supper: This varies, but it's usually about 67grams (2.3oz) of brown rice, veggies and about 8.8oz to 10.5oz of meat or fish. I usually eat steak, veal, tuna, codfish or salmon.
- As a desert: some soy-based pudding
I barely ever need junk food since I easily get acid reflux.
My objective is to gain weight. I still have a very fast metabolism, I'm still hyperkinetic and I'm still a hardgainer. At the moment I weigh a miserable 180lbs (I did gain 4.5lbs since I started this workout though) and I'm 6'3" tall.
I don't really need to look huge like Arnie in his best days, but I want to look more than average. I want to see a fit, above average guy in the mirror and not a scrawny guy.
Does this look like a decent workout and diet plan to you?
I got three more specific questions too:
1) Do you allow yourself to skip a workout every once in a while because you're really tired (in my case, combination of a really exhausting weekend with friends and extreme stress at work this week)? Is it bad to do that every once in a while?
2) I heard that it's a good thing to take a week break from working out every once in a while too. However, all articles say you should do it "when your body tells you to". I know myself: if I base myself purely on that, I'm gonna feel guilty guaranteed. If however someone tells me it should be every X weeks, it'll feel like it's really scheduled and not make me feel guilty. I know its stupid but it's just a psychological thing. At what frequency would you recommend I take a break?
3) Lets say I am happy with my physique one day and don't want to gain nor lose ny more. How exaclty can I maintain current mass?
Thank you all!
