"To see if I can" - 2010 starts p6

Okay, this is more for my benefit than anyone elses, but feel free to read it.

Due to time/money/space constraints (small house, 2 toddlers, one wage) I cannot afford to join a gym and don't have the space or money for a full powercage set up at home (when I get a garage...).

Plus, as I'm a beginner I've no idea how far I want to take it - for now, I'm starting at home.
I've always been slim - at 6'1" (185cm) I was around 9st 7lb (62kg) up until I was in my late 20s. Recently I have filled out a bit and been around 10st 7lb (66kg). Towards the end of last year I got up to nearly 11st (70kg), and I decided to be a little bit more active (in the last 4 years I have not been able to walk or cycle to work for the first time).

So, last November I started out on my cross-trainer - 20mins probably once or twice a week. At the same time I started doing bicep curls once a week with some old dumbbells I'd had since I was 15 (probably a waste of time, I know).

Also, I tried to eat less rubbish - my diet is quite healthy as a vegetarian with a wife who cooks decent meals every day, but I started cutting out the crisps and chocs as well.

Since New Year I started doing 3x per week on the cross trainer and also looked on the internet and added more exercises with my dumbbells, and after reading this forum I came up with a 3 day routine which I have been doing for 2 weeks now.

I know it's not split into muscle groups, but I figure the rest period is long enough for recovery. I will stick with it for a couple more weeks, then re-assess whether I should change it.

Anyway, it is:

Day 1
Leg Raises 3x15
DB triceps extension 3x8
DB straight leg deadlifts 3x10
DB pullover 3x8
DB hammer curls 3x8

Day 2 or 3
20 mins cross-training

Day 4
Weighted crunches 3x10
DB flies 3x8
DB shoulder press 3x8
DB bent over rows 3x8
DB curls 3x8

Day 5 or 6
20 mins cross-training

Day 7
Press ups 3x15
DB lateral/front raises 3x8
DB wrist curls/calf raise 3x10
DB press 3x8
DB lunge/squat 3x10

Day 8 or 9
20 mins cross-training or 25-30 mins swim

and start again on day 10 at the beginning.

OK, forgot to say that I took my starting measurements too - don't know how accurately but we'll see.
As of 9th Jan:
Weight: 10st 4lb (65kg) - so already trimmed some off starting weight
Waist: 79cm
Chest: 86cm - seems a bit small, may have to remeasure.
Forearm: 23cm
Upper Arm: 29cm - this was 26cm when measured back in Oct, but that seems like a big increase on 2 months of bicep curls?
Wrist: 15cm - don't expect this to change but thought I'd show how skinny they are!

Just remembered that I forgot to post what my goals are.
Well, not to be quite such a weed, for one!
Basically want to look more masculine and feel a bit stronger at the moment.
I'll see how I feel in future - may want to take things further.

Another point is that I don't really have enough weight for the leg exercises.
I have a barbell at my parent's which I may dig out, but I need to work on getting some more plates, especially for things like squats - 30kg won't do much I don't reckon...

Well, I have been making a conscious effort to eat more over the last week or so - after losing 5kg, which I probably needed to (waist has shrunk a bit) I realise that I probably undereat.
At first it was tough - last week I just was never hungry! - but I'm glad to say that my appetite has returned this week.
Just today I have had:

Big bowl of porridge and orange juice
Banana/Mixed nuts
Cheese/coleslaw sandwich, apple and more nuts
And will have a large evening meal later.
Not a huge amount, but more than usual.

Yesterday I did 30mins swim at 7:30, and my "Day 4" routine.
I upped the weights a bit from last time (still figuring out my limits as I've only just started). Really struggled to finish the shoulder presses on 12.5kg - a bit rubbish I know...

Feel good today - no DOMS as yet, unlike last week.

Okay will try to add some "before" photos.
Although, this is after a couple of months of light-ish cardio (lost 8 pounds) and a couple of weeks of weights.

Front on - look a bit shapeless. Lost some midriff fat, and a bit off the "love handles" but didn't have too much excess fat anyway:


Looks a bit better from this angle, lol.


  
Did my "Day 7" on Friday including lunges for the first time and my legs are still aching 3 days later although it's easing off now.
Also did my "Day 1" work out last night instead of cardio, as I was shagged out from decorating the bathroom all day!

Did "Day 4" last night and really pushed myself, adding more weight to every exercise.

Afterwards I felt really weak in the upper body and arms, which I haven't done since I started (only 3 weeks ago admittedly).

Gonna try and push myself every time now.

Welcome to the journals section mate, and congrats for making do with what you have....the number of people that would use that as an excuse.
Good luck mate

Thanks for the encouragement.

I know a gym is the best option, but until I can do that I don't want to sit around doing nothing!

I'm a month into training now, so I took my measurements last night to see if there was any discernible change yet.
Surprisingly, there was!
Waist from 79cm to 75.5cm, so obviously had some body fat there.
Chest from a measly 86cm to a slightly better 88cm!
Also saw an increase in forearm as well, although not upper arm which I expected since I've never trained my triceps before.
My weight has stopped decreasing - it bottomed out at 10st 4lb, and has increased to 10st 7lb.

EDIT: Correcting weight - I haven't been 9st 7lb for quite a few years!

As of last night I changed my routine to a more conventional three day split.
I realised that I'm not having trouble sticking to three days a week so three full body workouts aren't needed.

My new routine is:

Chest/Bi
DB press 3x10
DB flies 3x8
DB pullover 3x8
DB hammer curls 3x8
DB curls 3x8

Legs/Tri
DB squat 3x10
DB lunge 3x10
DB straight leg deadlifts 3x8
DB calf raise 3x10
Dips 3x8
DB triceps extension 3x8

Shoulders/Back/Abs
Chin ups 3x8
DB bent over rows 3x8
DB shoulder press 3x8
DB lateral/front raises 3x8
Leg Raises 3x15
Weighted crunches 3x10

Although the number or reps varies.

Last night I did the Shoulders/Back/Abs one. Unfortunately I couldn't do the chin ups as I don't have anywhere to pull up on, but I'll try and work something out and include this when I can.
By the time I got to the lateral raises I couldn't manage my normal weight so this routine seems like it works the target muscles more intensely.
Still upping the weight on the rows and shoulder press every week.

Good luck with the training mate, i was about the same size as you when i started and have put some decent weight on (only been training since end DEC 07) Will keep popping back in to see how your getting on.

Rio

Well, I haven't updated this in absolutely ages but it's been a year since I started so...

After initially struggling to eat enough, I overcame that.
My diet is a work in progress but I am thinking a lot more about lean protein sources now, not eating any junk if I can help it and keeping the portions biggish.

I managed to get myself a bench and bar and more weights in the summer so changed my routine to reflect this.

Currently doing:

Chest/Legs
Bench 3x8
Squat 3x10
Deadlift 3x10
Calf raises 3x15

Arms
Dips 3x10
DB hammer curls 3x8
DB concentration curls 3x8
DB one arm triceps extensions 3x8

Shoulders/Back
DB two arm shoulder press 3x8
DB one arm bent over rows 3x8
DB lateral/front raises 3x8
Weighted (push) crunches 3x12

The weights have been going up steadily as the months have gone by, although progress has been slow.
In the summer I lost my job so lost some motivation (still no job...).

Recently I did a really hard arm session and realised that I had drifted and not been pushing myself enough so I restructured my regime, dropped some weights to ensure form was correct, such as doing the full 180º on curls, etc.
And I try to push myself much more each time.

Having said that, the weights I lift are still truly pathetic, lol.

Here's an idea:
Jan 2008
DB press = 30kg!!
One arm rows = 16kg
DB curls = 10kg per arm
Jan 2009
BB press = 50kg (was up to 57kg but realised I wasn't going low enough).
Rows = 31.5kg
DB curls = 14kg (was 17.5kg but realised I wasn't doing full range of motion).

Jan 2008 weight = 10st 4lb (64.4kg)
Jan 2009 weight = 11st 4lb (71.7kg)
1st in a year isn't that much but as I said in the summer I lost some weight due to losing job and not easting properly.

The tape measure has shown some gains in some areas:
Jan 2008
Chest = 86cm
Bicep = 29cm (although this had increased from 26cm because I had been doing some arm stuff since October)
Jan 2009
Chest = 95cm (quite pleased with that)
Bicep = 31.5cm (hmm, was hoping for better)

Here is a comparison pic, the changes aren't that obvious:


My goals this year are to up the weights I am lifting.
Okay, I'm still a weed but I'm going in the right direction.

If I stick to my routine and diet I may try creatine in a month or two and see how that works out.

I intend to update this a bit more regularly this year :)

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Good luck with your goals mate.
 
I was a member of a gym but got fed up waiting for equipment etc etc, so I bought one for my garage which was roughly the price of the gym membership for a year.
 
I know you are limited for space, but if you need more weights look at free ads and Tescos for cheap weight plates if you need a bit more to lift, or just slow your reps a bit that helps too.
 
As for your bodyweight, if you eat and train well you will grow, I went from 13.7st to 15.4st last year, so you can do it, but you need to be consistent.
Good luck and keep us posted on your progress.

Hi Varg

It's good to see you have started a jounal.

What's your diet like at the moment?

Keep it up and I'll be checking on your progress!

Best

Steve

Gyms aren't the be all and end all mate.

I train at home in the garden in all kinds of ****ty ****ing weather,  you can go a long way training like this.

Thanks for the encouragement guys.

I'll pick up more weight as I need it - Tescos do plates? I'll have to check them out.

Yesterday's workout was  pretty good.
I lowered the weights somewhat to make sure I was getting it right.

BB press
1x10 40kg
3x8 50kg
Deadlift
1x10 50kg
3x10 55kg
Calf raises
4x15 55kg
Hack squat
2x10 55kg

Was trying to go really low on the quats which hurt but the weights are pathetic really.
Hope to progress on these a lot this year.

Varg


Thanks for the encouragement guys.

I'll pick up more weight as I need it - Tescos do plates? I'll have to check them out.

Yesterday's workout was  pretty good.
I lowered the weights somewhat to make sure I was getting it right.

BB press
1x10 40kg
3x8 50kg
Deadlift
1x10 50kg
3x10 55kg
Calf raises
4x15 55kg
Hack squat
2x10 55kg

Was trying to go really low on the quats which hurt but the weights are pathetic really.
Hope to progress on these a lot this year.

Weight lifting is relative mate, lift what you can lift, not what you think others think you should be lifting. Just aim to improve each time with a kilo here or a rep there and good form.

Thanks DA.

Did my first outdoor run since November yesterday!
It was freezing but such a nice change from the cross trainer.
I have fields opposite my house and after 1min to the top of my road I am in countryside and farmland so I love to get outside, although I don't actually like running especially.

Also slightly injured my wrist digging a post hole in the garden last Saturday.
It didn't affect my training on Monday, hope it doesn't affect my arm training today.
Not looking forward to dipping on a dodgy wrist.

My lower back and shoulders are still hurting from Mondays workout, so I can tell I pushed myself harder than normal!

Did my arms yesterday.
Struggled on the dips cos of my injured wrist, and also a pain in my sternum but everything else went well.

Dips: 3x8 (usually do 3 or 4x10)
DB hammer curls: 1x10 11.5kg, 3x8 12.5kg (should be able to go higher next week, was just making sure form was 100%)
Seated dip +5kg: 3x15 (don't always do these but they were easier on wrist than full dips and they make my triceps burn more!)
DB concentration curls: 3x8 14kg
DB one arm triceps extension: 2x8 14kg (don't always do these if I'm doing dips)

So, quite a long session with all the tricep work.

Also weighed in at 11st 7lb this morning, despite upping the cardio over the last few weeks, which is good news.

Feel for you on the job front mate. Hope something comes along soon.

Kepp on with it, I too am trying to bulk and now how hard it can be to be consisent.

A stone in a year isn't a lot, your right, but it's a stone more than if you'd sat around thinking about doing something about it and using the excuses which you quite justfiably could, kids, no time, no job etc. So respect to you for keeping on and coming back to it.

Wish you all the best mate.

And btw, you do look wider in the latest pic ;)