Just running by. I've been doing alot of reading and not so much posting. Have been very busy at the office too.

Just to note I took the body type quiz at bodybuilding.com (EDIT: http://www.bodybuilding.com/fun/becker3.htm ) and I am an ecto/meso, so far to my understanding that means it will be hard for me to gain muscle.

Monday: Workout #1
Tuseday: 2 hour Walk

I haven't been sore at all the last week so I need to either increase my weights (which I have been) or increase the reps. Last night I increased the reps to 15 (10#) on all the arm lifting and still no affect today. I also added 15 pounds to the bar for squats and no soreness. So I wonder if I need to increase the weight alot or if I just wont get sore, I really wish I wasn't such an ametuer (sp?) at this stuff.

Workout #2: 10# everything 10 reps

I did my workout 1.5 hours after supper, I was very weak, glad I didn't increase the weights tonight. I was tired out after abs and that's the first thing I do, and sweating like a pig.

I was reading the insert from my ON whey protien shake and I DO NOT get even close to enough protien everyday for instance today I had 53 grams and that's with a 23 gram shake. I need to get in more protien, I think. The pamphlet said .4 grams per pound of body weight for a sedentary (sp?) person, that would be around 50 for me, but being that I lift it should be higher, I think?

Hi there - just reading about increasing set length and weight - first off, congrats on increasing your squat weight! Are you doing ATF with the bar? Totally cool!

Second - for upper body, I have to go HEAVY and SHORT to feel anything. Sometimes that means 5 sets of 5 instead of 3 sets of 8. You're getting into the world of "don't be afraid to push" - if you ease into this, you'll find you have MUCH more satisfying workouts.

Oh, and yes indeed you need more protein. I aim for at or just under a gram per pound bodyweight for most days.

And maybe have a little bit of extra carb pre-lifting if you find your strength isn't there? Although we ALL have off days...

Yep I believe I am doing ATF squats, just like in the picture. My knees are funny though, they crackle and pop the whole time when bending up and down, always have, no pain just cracking.

I had some homemade deer jerky for breakfast, usually don't eat anything, to get some extra protien in.

Not sore today either. I have to do my Friday lifting today because I wont be back until Sunday. So I think I will increase the weights to 15# dumbells and 20# barbell for all my lifting tonight and also change the reps to 5 of 5. I will post my new workouts when I get time today, just to remind myself of what I am doing.

WORKOUT 1
Ab Mouse 5-6 min.
stretches

LEGS
squats 3 sets of 15 20# barbell http://www.exrx.net/WeightExercises...BFullSquat.html

Lunges 3 sets of 15 15# dumbbells http://www.exrx.net/WeightExercises...ps/DBLunge.html

BACK
Bent over Row 5 sets of 5 15# dumbbells http://www.exrx.net/WeightExercises...entOverRow.html

dumbbell pullover 5 sets of 5 15# dumbbell http://www.exrx.net/WeightExercises...BBPullover.html

shrugs 5 sets of 5 15# dumbbells http://www.exrx.net/WeightExercises...er/BBShrug.html

BICEPS
seated alternating dumbbell curls (sit, with back support) 5 sets of 5 15# dumbbells http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

Concentration Curl 5 sets of 5 15# dumbbells
http://www.exrx.net/WeightExercises...rationCurl.html

Stretches

WORKOUT 2
Ab Mouse 5-6 min.
stretches

LEGS
split squats (stationary lunges): these are basically lunges, but do all one side for one set, and then switch. I don't put my foot up on a bench, so ignore that part of the movie. Take a step, and stay there. Now do 8 squats in this position, then switch sides. 3 sets of 15 15# dumbbells each side http://www.exrx.net/WeightExercises...leLegSquat.html

Straight Leg Deadlifts(hamstrings) 3 sets of 8-10 15# dumbbells http://www.exrx.net/WeightExercises...egDeadlift.html

SHOULDERS
Dumbbell lateral raises (imagine you are pouring really full pots of tea) 5 sets of 5 5# dumbbells http://www.exrx.net/WeightExercises...teralRaise.html

I might go with this one instead (dumbbell upright row): http://www.exrx.net/WeightExercises...UprightRow.html

dumbbell shoulder (military) press 5 sets of 5 15# dumbbells http://www.exrx.net/WeightExercises...ulderPress.html

CHEST
incline dumbbell flys (do it on the slant bench, or flat if you prefer) 5 sets of 5 15# dumbbells http://www.exrx.net/WeightExercises...rnal/DBFly.html

incline dumbbell press (squeeze chest at top) 5 sets of 5 15# dumbbells http://www.exrx.net/WeightExercises...BenchPress.html

TRICEPS
overhead tricep extensions, (I hold ONE dumbbell with both hands, hold it overhead, drop it down to elbows at 90 degrees, then raise it straight up) 5 sets of 5 15# dumbbells http://www.exrx.net/WeightExercises...eArmTriExt.html

Dumbbell Kickbacks 5 sets of 5 15# dumbbells http://www.exrx.net/WeightExercises...DBKickback.html

Stretches

You're lifting real weights, girl! WTG!

WORKOUT 1
Ab Mouse 5-6 min.
stretches

LEGS
squats 3 sets of 15 20# barbell http://www.exrx.net/WeightExercises...BFullSquat.html

Lunges 3 sets of 10 15# dumbbells http://www.exrx.net/WeightExercises...ps/DBLunge.html

BACK
Bent over Row 6 sets of 5 15# dumbbells http://www.exrx.net/WeightExercises...entOverRow.html

dumbbell pullover 5 sets of 5 15# dumbbell http://www.exrx.net/WeightExercises...BBPullover.html

shrugs 5 sets of 5 15# dumbbells http://www.exrx.net/WeightExercises...er/BBShrug.html

BICEPS
seated alternating dumbbell curls (sit, with back support) 5 sets of 5 15# dumbbells http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

Stretches

I started feeling ill so I didn't finish with the concentration curls. I started Low Carb again and stopped having my reward meal so my carbs for the last two days were around 30 or less, I think that is why I got sick. I think I need something before workout, I had my protien shake preworkout because I figured since I cut out carbs from my supper it would be fine to workout before supper.

1 Hour brisk walk

My inner thighs were definately feeling those lunges or squats. My upper body never seems to get sore.

Anyone reading this?I would like to incoporate more back exercises, any ideas?

When I do this one:



But keep the arms straight, the middle of my back lifts off the bench and I don't feel anything being exercised. I also don't feel much with the bent over row, although I think I did that one wrong because I was lifting it straight up off the floor rather than back to my hip.

Try hooking your foot somewhere on the end of the bench, and really concentrate on engaging the lats. You might need to go heavier or lighter to feel it properly. It hits abs hard too, which always makes me happy.

And I really like these for lats:


Also, assisted chins - hold for count of 5 at the top, unassisted, and drop for count of 5, unassisted. Get up any way you need to. Try to do 5 sets of 5.

I am going to workout tonight since I missed yesterday, I feel awful and I just want to get home to workout. Friday I did workout #2 and it was great I got very tired. But like I said I can't wait to get home already and it's only 9 am.

Oh yeah, and my Stepdad bought my wedding gown this weekend and I am a size 8, that really suprised me because I am at 133 lately. It is very beautiful.

My workouts have turned into lasting over an hour. The recovery between sets is tiring, and with the weight increase it's taking longer to do sets. Would it be a good idea for me to split my workouts to something like this?:

Monday = Back and Bies
Wednesday = Chest, Tries, Shoulders
Friday = Lower body

Or should I try harder to get done the suggested workout 1 and 2 faster, you know maybe just push myself harder?

Any suggestions appreicated.

I did miss it yesterday too, so lately (the last 3 weeks) I've only been working out 2 days a week. This may also be why they are taking too long.

Tuesday: 2 hour brisk walk (5+ miles)

Your split sounds like a very good idea.

Good, then this will be my new routine, or something like it:


Monday:


BACK

Barbell Bent Over Row
Barbell Pullover
Shrug

BICEPS:

Dumbbell Curl
Concentration Curl
Dumbbell Hmmer Curl

Wednesday:

SHOULDERS


Dumbbell Shoulder Press
Dumbbell One Arm Lateral Raise

CHEST


Dumbbell Fly
Dumbbell Bench Press

TRICEPS

Tricep Extensions
Dumbbell Kickback



Friday:


LOWER BODY


Squat
Dumbbell Split Squat
Dumbbell Straight Leg Deadlift
Standing Leg Calf Raise
Side Bend

Do shoulders first, then chest, then triceps.

Otherwise, looks great.

Oh, what are side bends?