New to training, Advise on routine! (pics)

[Pagedown]

Hi, guys, I haven’t worked out since high school and I have lost a lot of weight while in university. I have two months left till school and I plan on putting on some serious mass and muscle. I’ve been doing the following routine for about a month in the gym. Looking at the results im not sure if I am on the right path or not or if my routine is missing some essentials. Any Critique welcome!

Specs:
Age: 20
Weight: 132
Height: 5’9”
Build: small/medium

Exercise:
All reps are done in 2 secs up and 5 sec down


40lb bar 3x8 Curls
30lb bar 3x15 Forearms/wrist
70lb (2x35lb plates) bar 3x8 Benchpress
50lb (2x25lb plates) Machine bar 3x8 Shoulder up and down
50lb (2x25lb plates) Machine bar 3x8 putting the bar above my head and bring up and down behind my neck
90lb Machine 3x8 Pulling down with triceps
15lb dumbbell 3x8 working the deltoids
10lb plate 3x10 situps
10 min on the treadmill after for cardio

Diet:
Every morning I drink protein shake and take an Omega Fatty acids 1200mg pill to start off the day. I eat what ever my parents will make and try to eat full (most of the time its curry). And I try to squeeze in some fruits and veggies and a V8.

http://img260.imageshack.us/my.php?image=dsc00388ru3.jpg
http://img521.imageshack.us/my.php?image=dsc00389eo3.jpg

ok thats all for now off to the gym!

 

[beerdrinker]

Hi, guys, I haven’t worked out since high school and I have lost a lot of weight while in university. I have two months left till school and I plan on putting on some serious mass and muscle.

Serious mass and muscle cannot be gained in two months.

I’ve been doing the following routine for about a month in the gym. Looking at the results im not sure if I am on the right path or not or if my routine is missing some essentials. Any Critique welcome!

Specs:
Age: 20
Weight: 132
Height: 5’9”
Build: small/medium

More food is going to help you more than anything at only 132.

Exercise:
All reps are done in 2 secs up and 5 sec down


40lb bar 3x8 Curls
30lb bar 3x15 Forearms/wrist
70lb (2x35lb plates) bar 3x8 Benchpress
50lb (2x25lb plates) Machine bar 3x8 Shoulder up and down
50lb (2x25lb plates) Machine bar 3x8 putting the bar above my head and bring up and down behind my neck
90lb Machine 3x8 Pulling down with triceps
15lb dumbbell 3x8 working the deltoids
10lb plate 3x10 situps
10 min on the treadmill after for cardio

Diet:
Every morning I drink protein shake and take an Omega Fatty acids 1200mg pill to start off the day. I eat what ever my parents will make and try to eat full (most of the time its curry). And I try to squeeze in some fruits and veggies and a V8.

http://img260.imageshack.us/my.php?image=dsc00388ru3.jpg
http://img521.imageshack.us/my.php?image=dsc00389eo3.jpg

ok thats all for now off to the gym!

OK. Read the training stickies, and you'll quickly see why your routine will leave you in the same shape you are in now for as long as you continue to do it.

You have no back (pulldowns barely count) or legs exercises in this routine. Cut out all the fluff assistance exercises and concentrate on heavy compound movements like squats, bench, deadlifts, rows, and overhead press. Once you get a good strength base built up, add the fluff back in. I highly recommend Mark Rippetoe's 3x5 routine for someone of your experience.

 

[s8nlilhlpr2]

Your routine is missing GOOD exercises. Beerdrinker pretty much cover it all. Exactly how much "size" have you lost? This will determine how quickly you can regain it. 2 months is WAY too short a time to pack on "serious muscle" regardless of what you've read, unless you weighed 200+ and went on the "computer and hotpockets diet".

To emphasize what was already said, SQUAT, deadlift, bench, row, press; REPEAT. Eat basically double whatever you are eating now, and add meals in between when your parents cook. You will not get enough food in 3 meals, and your breakfast should be LARGE. Get used to cooking your own food, try 4 eggs, bacon, toast, yogurt, and some fruit. Try to down around a gallon of WHOLE milk (not 1%, 2%, etc), it will help you get in those extra calories (~2400cals per gallon). Don't worry about nutrient timing, carb ratios, protein count, etc, just EAT and eat some more.


Leg press, ext, curls, etc ARE NOT a substitute for squats. Squatting down 3" is not a squat. Squat until your hamstrings touch your calves, none of this sissy squatting. No amount of "curlzzz" will matter until you start adding weight.

 

[AEKDB]

Are you either an only child, or the only male child? I ask because my mother did NOT know how to feed a growing boy. I worked out every day during high school and ate about the same amount of food as my mother since that was all she would cook. I never benched more than 150 and never weighed more than 135 at 5'6. After 4 years of college (all you could eat cafe), I weighed a lean 200lbs at 5'11 and benched near 400lbs.

Moral of the story: buy your own food and lots of it.

 

[skullcrushin22]

Yeah man you need to intake some serious calories and at your weight it wont be hard to gain. At that weight I wouldnt even be worried about what i ate either. Drink a ton of milk and eat a ton of meat. And give the 3*5 a try.