Starting a log for getting in shape!
Starting a log for getting in shape!
I'm 34 years old and I just started lifting at home about 6 months ago. When I started I was 242 lbs of mostly fat (5'11"). I'm down to 218 and have put on some muscle in the interim. I'm still quite overweight and I though a journal might help keep me on track.
For my program I do:
Chest and Tris on Saturday
Biceps and Shoulders on Sunday
Legs and Abs on Tuesday
Back on Thursday
I'm not ever going to be a bodybuilder, but I would like to get in shape and put on a little muscle (and it hasn't gone badly so far). I have only free weights, a cheap bench and a pull up bar that I use at home and limited time (3 kids ya know).
I'll post some photos from when I started and some from now when I get the chance and list my routines on workout days. I know this isn't much so far, but I wanted to start the thread now, while I'm motivated to do so. That way I'll feel duty bound to keep it up. Thanks for any encouragement.
So, today was legs and abs. My legs grow are my best body part for easy growth.
Squats 140 lbs, x14, x11, x11, x10
Stiff Legged Dead Lifts 140 lbs x13, x11, x9
Standing Calf Raises 140 lbs x17, x15, x13
Sit ups x60
Lying leg raises x35
I used to have lunges in this workout, but my knees are so torn up from my time in the army, that I had to stop. Squats don't seem to hurt my knees, but lunges kill them.
My diet today (does not include the before bed snack - usually cottage cheese, protein smoothie, or peanut butter on whole wheat tortilla):
calories 2200; Carbs 162g; Fats 81g, Protein 195g
Currently taking Cyanostane, Bronk Aid + Caffeine, Multi-Vitamin, Milk Thistle, and multi-liver compound.
Worked my back today:
Dead lifts 140 lbs x12, x9, x9
Chin ups x4 (8 more assisted), x3 (7 more assisted)
Pull ups x3 (8 more assisted), x2 (6 more assisted)
Shrugs 140 lbs x13, x11
Bent Rows 100 lbs x12, x10, x8
Gotta say that the Cyanostane is increasing muscle hardness, but I haven't noticed any other changes as of yet.
Just getting around to my log for the weekend. Saturday was Chest and Tris:
Push ups x36 (+3 on knees), x26 (+3), x17 (+3)
Barbell Bench Press 110 lbs x12, x11, x9
" " Inlcine 95 lbs x11, x10
Dumbell Flies 76 lbs (38 lbs x2) x13, x11
" " Incline 75 lbs x10
Close Grip Bench 90 lbs x9, x10, x9
Skull Crushers x9, x9, x8
Bench Dips x16, x15, x12
On Sunday I did Biceps and Shoulders:
Chin ups x5 (+6 assisted), x4 (+6 assisted)
BB Curl 55 lbs x11, x9
EZ Curls 60 lbs x10, x8
DB Curls 56 lbs (28lbs x2) x11, x8
Hammer Curls 56 lbs x9, x8
BB Military Press 90 lbs x12, x10, x7
Upright Row 70 lbs x11, x9, x9
I don't have too many shoulder exercises, but they get some serious indirect work on Saturday, so I'm not worried about them. They seem to be growing apace. My biceps routine is all over the place. I just do a few sets of a bunch of different exercises. I can't decide which curling exercises are best for me.
Hey bro! Keep working at it, eating right and don't forget that cardio and you'll get there in good time. It's great to see you working towards a goal. Keep it up.
Sent from Hellguy's X2.
You're welcome. I look forward to seeing your progress. Make sure to pm me with it from time to time.
Sent from Hellguy's X2.
I've been sick as a dog. I took tuesday off. I'm still a little under the weather, but I felt good enough to work out. Back day again:
Dead lifts 145 lbs x12, x10, x9 (that's 5 more pounds and one more rep than last week)
Chin ups x5 (+7 assisted), x4 (+6 assisted)
Pull ups x4 (+7 assisted, x2 (+6 assisted)
Shrugs 145 lbs x14, x12
Bent BB rows 100 lbs x12, x10, x (no improvement here, but I was really exhausted from still being a little sick. Everything else improved)
It was a great workout considering I'm still feeling ill. Made improvements on nearly everything!
My workouts got moved back one day due to a family gathering, so I'm doing yesterday's workout today.
Pushups x38 (+3 on knees), x27 (+3 on knees), x18 (+3 on knees) (4 more total push ups this week)
BB Bench Press 120 lbs x8, x9, x9 (Less reps, but I went up 10 lbs, so that's to be expected)
Incline BB Bench 100 lbs x12, x11 (more weights and more reps!)
DB Flies 76lbs (2 x 38lbs) x14, x12
" " Incline 76 lbs x10
Close grip BB bench 90 lbs x9, x9, x10 (no improvement, but I did a great deal of swimming yesterday and my arms are exhausted)
Skull Crushers 40lbs x11, x9
Bench Dips x17, x16
Leg and Ab day again:
Squats 145 lbs, x14, x12, x11, x11
Stiff Legged Dead Lifts 145 lbs x13, x11, x9
Standing Calf Raises 145 lbs x17, x15, x13
Sit ups x62
Lying leg raises x36
Back day - always fun:
Dead lifts 145 lbs x12, x5 (I had to cut these short this week. I strained my lower lumbar on leg day and I don't want to exacerbate it. I hope it's better by next week)
Chin ups x5 (+8 assisted), x4 (+6 assisted)
Pull ups x4 (+8 assisted, x2 (+7 assisted)
Shrugs 145 lbs x15, x12
Bent BB rows 100 lbs x12, x10, x 9
Not a very good workout. I had very little energy and several aches and pains that inhibited my strength. I sure hope next week goes better.
My favorite day. I hope I have more energy than on Thursday.
Pushups x40 (+3 on knees), x28 (+3 on knees), x19 (+3 on knees) (4 more total push ups this week again. steady progress)
BB Bench Press 120 lbs x9, x9, x9 (Only one more rep than last week. Slight improvement.)
Incline BB Bench 100 lbs x11, x9 (only added 5 pounds, but less reps. Not a good week for me overall. sigh)
DB Flies 76lbs (2 x 38lbs) x14, (Well, I strained the hell out of my left shoulder. Sigh. I think i'm going to just take a week off to heal and come back fresh. Worst. Week. Ever.)
This is the last day of my week off and I finished the Cyanostane. It definitely decreased my sex drive, but it seemed to down what it claimed. I liked Halo Extreme better. I'll be off of prohormones for a while; I'll just be using DAA and Trib for the time being.
I'm gonna go back down to a 3 day split. I changed to the 4 day split, because my time per day is limited and I was rushing to get my workouts done, but I think it was still better for me than the 4 day split. Also, on Wednesday I woke up with some excruciating neck and back pain from sleeping on it wrong. I've been alternating ice and heat and taking naproxen. It's nearly mended, so I shouldn't have any problem working out tomorrow. I'm excited to get back on track; I've been restless all week.
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