Advice please

Zzippy

Hi guys
Long time lurker here, have read loads and loads of great advice from you guys.
Basically my story is I was always the skinny guy (skinny arms anyway) in class. Up to a couple of years ago I'd never done any weights, all my training was cardio for playing hurling. OK I bought a set of weights (barbell, dumbbells, 80kgs plates) and started lifting. Found I gained muscle on chest and shoulders handy enough, but the arms never responded. Eventually I would just give up out of apathy.
Got back into it about 6 weeks ago, and reading this forum has really helped my motivation. I'm lifting as heavy as I can, eating properly (I think) and getting plenty of sleep and water. I know the first replies will be "Whst is your diet" and "What is your routine" so these are below.
Diet: Breakfast - Bowl Alpen with milk, Actimel youghurt, Multivitamin and Whey Protein Shake.
Lunch - Wrap with chicken lettuce tomato, little bit of mayo. Banana or apple.
Afternoon - Bit of trail mis (nuts, dried fruit) with cup of tea
Dinner - Chicken breast, pasta/rice/spuds, veg
Usually workout in evening so post-workout whey shake.
Pre-bed - Whey shake with glass of milk

Workout about 3 times a week. Sample routine posted below. Bear in mind I do have skinny arms, so still can't lift that heavy, but always try to lift the heaviest weight I can do 8-10 reps x 3 sets with. Have been increasing weight gradually over the first few weeks as I find I can lift more. I vary the workouts so I don't work body parts 2 sessions in a row.
Typical workout:
Squat 32kgs 3x10
Deadlift 50kgs 3x10 (could prob do heavier but want to strengthen back muscles before going too heavy)
Shrug 60kgs 3x10
Calf Raise 60kgs 3x10
Dumbbell Side Raise (not sure proper term) 20kgs 3x10
Overhead Triceps Extension (ditto) 12.5kgs 3x10
Barbell Bicep Curl drop sets 30kgs x10, 25kgs x 12, 20kgs x15, 15kgs x 15

Thats just a sample workout, obviously I do different exercises other days, that was just from today's diary.

So the feedback I'm looking for guys - am I on the right track?
What can I do to stimulate my arms more? (have particularly skinny wrists)
How long should it take before I see real improvement??
This time I'm determined to keep it up -keeping a workout diary and reading this forum has really helped keep me focussed on my goals (build muscle mass)

Thanks for any help guys (and gals!)

Citizen_Erased

Cant answer all your questions but
Fore arms - wrist flexors etc needs a Dumb bell wrist curl or similar
http://www.exrx.net/WeightExercises/WristFlexors/DBWristCurl.html
I use that exact method myself and it works like you wouldnt believe.(you can do it with your arm inverted for the opposite muscle too)

Hanley

If you're wrists are weak and holding you back from lifting more then give reverse barbell curls a try. I've used them before with people and they've worked wonders to strengthen the wrists and stop them hurting.

Zzippy

Thanks lads, I'll include those in my routine and see how it goes

Malteaser!

Hanley wrote:

If you're wrists are weak and holding you back from lifting more then give reverse barbell curls a try. I've used them before with people and they've worked wonders to strengthen the wrists and stop them hurting.

QFT!