My Routine

[Ouriço]

Yes, I enjoy being an attention whore, plus I need some advice. Since I started school in August, I have increased my strength greatly, but I'm still kinda skinny, and it's embarassing.

Basically, I'll post where I was at status-wise in August, what I'm at now, and my schedule.

August (2005) (Body weight: 125lbs.)
Bench max - 90lbs.
Invert bench max - 70lbs.
Overhead triceps extensions max - 25lbs
Curl max - 30lbs.
Overhead press max - 2 30lb dumbells

(Note: I haven't done squats because I had a bad knee back then, and I'm recovering from surgery now)

Now: (Body weight: 130lbs)
Bench max - 150lbs
Invert bench max - 135lbs
Overhead triceps extensions max - 50lbs
Curl max - 50lbs
Overhead press max - 2 55lb dumbells


Still not that great, but it's a good improvement. I haven't noticed much size increase, though, and I still look scrawny.

Now my routine..

Basically I just rotate between Pecs and Triceps one day, and Delts, Biceps and Forearms another day. I work during the weekends, so I don't have time to lift. It's two break days, I guess.

-Ouriço

[Trixter]

You don't train legs? HOly molly. Get to it! Add ass-to-grass squats and dealifts to your routine NOw!

[Ouriço]

Yes, I enjoy being an attention whore, plus I need some advice. Since I started school in August, I have increased my strength greatly, but I'm still kinda skinny, and it's embarassing.

Basically, I'll post where I was at status-wise in August, what I'm at now, and my schedule.

August (2005) (Body weight: 125lbs.)
Bench max - 90lbs.
Invert bench max - 70lbs.
Overhead triceps extensions max - 25lbs
Curl max - 30lbs.
Overhead press max - 2 30lb dumbells

(Note: I haven't done squats because I had a bad knee back then, and I'm recovering from surgery now)

Now: (Body weight: 130lbs)
Bench max - 150lbs
Invert bench max - 135lbs
Overhead triceps extensions max - 50lbs
Curl max - 50lbs
Overhead press max - 2 55lb dumbells


Still not that great, but it's a good improvement. I haven't noticed much size increase, though, and I still look scrawny.

Now my routine..

Basically I just rotate between Pecs and Triceps one day, and Delts, Biceps and Forearms another day. I work during the weekends, so I don't have time to lift. It's two break days, I guess.

-Ouriço
Yeah, I can't do anything with legs.

[compleks]

If you want to follow a split, try doing some sort of upperbody push/pull split. So one day would be bench press, military press, dips. The next day or whevever would be bent over rows, chinups, and maybe upright rows.
I wouldn'y bother isolating muscles (curls, extensions), just focus on larger compound lifts. Also, don't forget to rehab your knee. Hopefully you are having regular physiotherapy, if not then I would highly recommend it.

[Ouriço]

I'm doing very little weight (maybe 25lbs.) with leg extensions and curls. I know they're isolation, but I haven't attempted squats yet, and that's probably a good thing.

Bent-over rows work your back and delts, right?

[compleks]

I meant dont bother isolating your upperbody with bicep curls and tricep extensions.
Yes rows work your back and rear delts.

Are you gettingphysio for your knee? Because depending on the injury leg extensions are one of the worst things you can be doing.

[Ouriço]

I had surgery, and I was told to do wall sits, extensions and curls. I thought they weren't good too, but the guy who did the surgery is really smart and very conservative as far as recovery goes, so I trust that it won't mess me up.