1 year of 5 days/week of training - need advice

I only made this post to correct some mistakes you think I'm doing (I'm sure there are a lot of mistakes in my workout).

First of all, I'm 17 years old weighting 61kg / 134 lbs and I'm 181cm / 5.9 feet and I've been going to gym for one year doing 5 days per week of workout.

Here is my weekly schedule:
monday - chest
tuesday - triceps
wednesday - biceps
thrusday - shoulders
friday - back
In each of those days I make 4 exercises of 4 sets of 10 repeats. I also make 4 sets of 50 crunches in each of those 5 days.
Before I go to gym, I eat my breakfast and some peanuts (I know they contain a lot of proteins because I don't have money for protein powder).

Some bad things I've been doing is that I smoke and I also have a sleep problem (I fall asleep at about 5am and wake up at about 4pm).

Below are some pictures of my body I just took now and I want to know what you think about my muscle groups (somebody told me my shoulders are not worked out enough).
http://imageshack.us/photo/my-images/641/photo4az.jpg/
http://imageshack.us/photo/my-images/198/photo5ff.jpg/
http://imageshack.us/photo/my-images/32/photo6hk.jpg/

 
Where is your Leg day mate?
 
Also Biceps and Triceps on there own days....? :/
 
I'm no expert and I am sure someone who is will be along to help out shortly but if I was 17 and starting out I would stick to a 3 or 4 day split like one of the ones in the routine section, go have a look and good luck with your training :)

 
Get yourself on 'Starting Strength' by Mark Rippetoe. Also as mentioned above you need to train your legs if you want to make real progress.
 
Also, I imagine if you start squatting and deadlifting that falling asleep will cease to be an issue
 

I think you need to start again.
 
Don't worry, the training you have completed will still be of benefit to you but you need to have a good look at things - there's too much wrong with what you're doing to try and fix it bit by bit, so just start a fresh programme and diet and try and get that sleep sorted.
 
Programme wise, either switch to a full body routine or a 3 day split (push / pull / legs). You can still do this over 5 days if you want and just roll it, or you can lift three days and do a couple of days cardio.
 
You need to work the legs in your programme too, they're an important bodypart for many reasons - they are the foundations of decent fitness and good pysique.
 
Diet wise you need to get good protein rich food in you - you don't need shakes if money is an issue, and although peanuts are great, a handful before training is nowhere near enough to make a difference.
 
Sleep wise it's more difficult. You need to try and get a grip of this and turn your day around. It is possible even for the worst sleepers. I was diagnosed insomniac at 3 years old so I know getting this fixed is tough, but achievable.

As above really. Time for an overhaul.
 
Get the diet right (1gm of protein per lb of bodyweight per day evenly split over 6 meals - the work the calculations for 50% carbs 40% protein and 10% fats (roughly) based on your daily protein requirement).
 
Then get the sleep right - 8 hrs per night at the same time each night. Then get the training right - I think you could now drop it down to 3 sets of 7-8 reps.
 
Put more emphasis on slowing the concentric part of the lift with strict technique and really working to failure (1-2 second positive, 3-4 second negative).
 
Make a diary of what you do (reps and weight each time) and try to improve each time, either another rep - or another 1.25lb on each side of the bar and keep going.
 
Split your training into two muscle groups at once like...
 
Mon: Chest and Bi's
Tues: Shoulders and Tri's
Thurs: Legs
Fri: Back
 
It's just an opinion but that worked for me when I was at your stage. Keep at it, it'll keep coming!
 
Sounds a lot but it's not, if you really want to keep growing get serious with it.

1 awk bodypart splits are for pro bbrs,certainly not beginers 3 x awk fullbody workout is what you need.

Really? For me personally, after 6mths of 3x aw I moved onto 4 sets of 3 exercises per 1 muscle group per session (if that makes sense) as I felt ready. I did that for another 6 mths and then needed to change it up as I was getting stagnant again. I started doing 3 sets of 3 exercises per muscle group but with much more effort put into form/technique and the concentric movement and started really growing again (I had to move to 3 sets as I didn’t have the energy for 4  due to the effort put into those 3). I kept doing that until I moved down the number of sets and exercises (over a long time of course) and pushing past failure (with a good spotters aid) each time to maximise each set to it’s full potential. I’m slowly trying to move to Dorian’s full method  - but that’s a while off yet.
 
The all over thing ran it’s course by 6mths, but was great for those 6mths!!!
 
For me, after a year I’d move on. I’m sure some would agree with me and other wouldn’t.
 
What do you feel your body is telling you anetoiu?

As above, you need to do chest and tri's on same day, back and biceps on another, legs, then shoulders. thats how i did it and always have, i was skinny as **** like you whe i first started aswell. But by the looks of it you definately need to be eating more food, alot more food. 

TRAIN YOUR ****ING LEGS

lol @CK  love the signature is that thread still going?
 
as above mate - legs are important - start squatting!

I'd disagree with chest and tri's on the same day. After I've really hit my chest, my tri's are pretty shattered and wouldn't have enough in them for any dips or skull crushers (far too fatigued).
 
Instead I do chest/bi and back/tri. That way after I've hit my chest, my bi's are nicely warmed up and ready for hitting. After I do my back, my tri's are nicely warmed up and I can hit them fully from a range of angles without fear of failure too soon.
 
Once I moved from chest/tri to chest/bi - i really noticed the difference. Much more strength for each muscle in each session and better growth for it.
 
But each to their own. It's all about what works for you. We're not all the same and our bodies respond differently.

^ah the old debate.
 
There's two distinct ways of viewing it:
 
1. Train tri's and bi's on alternate days to back and chest. The positives of this are that a fuller isolation programme can be completed for the biceps and triceps, and they get worked twice a week instead of one.
 
2. Train bi's with back and tri's with chest.  Although the smaller muscle group are pre exhausted - this only means they've worked hard already. Isolations will allow the trainier to hit them with more specific ROM's that pressing / pull exercises allow.  The positives of this are that these smaller groups will pobably respond better to the longer rest than the extra session, so growth is likeley to be better overall.
 
Logically, training them on the same day is probably better, so chest with tri's and back with bi's will probably be more effective for most people, most of the time.
 
However, arms are one of the phsycoligical sessions that go a long way to motivating people to train, people just love to blast the guns - so having that extra day training them fresh can actually be of benefit even if it's physiologically not the best way.
 
So the answer is probably to mix it up a bit. Do a few months one way and then flip to the other. Best of both worlds, and the element of change will likely stimumlate growth still further.

CitizenKane


TRAIN YOUR ****ING LEGS

 x2