Well my goal originally was to hit 70 kilos by Easter. I managed 68, then it slipped back to 66, as I was working over Easter and only went to the gym about twice. I probably wasn't eating well as well. I slowly got it back to what it was now, with the aim of hitting 70 by the end of June, when I go home for the holidays. Now I'm aiming for 69 by then. I probably won't be able to work out much over the summer, as I will be in Africa (where my family now lives).
I do about one hour at the gym each time. I do 1500 metres on the rowing machine to start with (in approx. 6 minutes). I do upper body one day and legs two days later. On the upper body days I do a rep of legs as well, to try to keep them in shape. On the legs days I usually do a bench press.
I do reps of 12, 10, 8 then 6 of each exercise. A friend told me this is the best way to gain muscle. On upper body days, I start with the bench press, then do the butterfly thing, then shoulder raise, then pull down. Then I do biceps, then forearms (which I'm realy trying to improve). Do you think the first four exercises concentrate too much on the shoulder, and I'm overdoing it?
| 
) Your post workout _meal_ should have a fair amount of protein, but immediately after you lift, your glycogen stores need to be replenished in order for your body to start the repairs. A shake/drink is the quickest way to do this (quickly absorbed by the body.)
Linear Mode
