Like many of today's world, I am looking to get back in shape. Just
over a year ago I had began lifting weights, but then fell back into old
habits when I didn't adapt to my job at that time. I was getting
bigger. It was just hard to see haha I am in a unique situation in
regards to my size. If you looked at me now, you would immediately
assume I was an ectomorph (skinny build, hard gains). Understandably, as I
am pretty skinny, add being 6'1" and I appear lanky. The thing is, I
wasn't always this way. I had weight to me. Not fat per say, but the
healthy layer over a medium build. My legs were pretty big and strong. I
was a mesomorph (medium build, easy gains). Health took a turn, law dee
daw, I am what I am now.
What I have come to learn is that the hardest part of all of this (for me anyhow), is the diet end of things. I can workout all that I want, if I don't keep eating I will not gain anything. Weight, size, muscle, etc. My appetite isn't what it used to be either, although I have moments of old where I am in constant consumption mode. But then there are moments before and after where I almost have to force myself to eat.
**Side Note: If you're a person with the opposite problem and eat too much, leading to wanting to lose weight, I am sure you are cursing me right now. Just know this, that the skinnies face similar issues. People think that we are anorexic or a drug addict. Or when we do eat a lot they think bulimic or homeless. Not fun. Just throwing that out there so you don't hate me too much. Two-sides of the same coin really.**
There are tons of different routines out there, some even named after superheroes and other nerdy things. Personally, the only thing I have tried to incorporate into my own, was the Spider-Man Push-Ups. They're hard, and the only thing that actually makes me think of comic books haha I also didn't find any of them "fulfilling" but that was just me. Right now, as I am banging off the rust, they would likely be perfect to get me started. So, I recommend them as possibly a starting point if you're just starting out or returning to Arkham (we all name our gyms/workout areas....we are nerds after all haha).
I don't so much "focus train" as I go for almost random body parts. I am still a beginner no matter what so I go with what works for me. For all I know I am either over or under training haha Doesn't help that all I have at my current disposal are dumbbells and body weight. Hoping to incorporate a weight bar and bench soon. Both will help incorporate chest exercises, as well as an alternative to the dumbbells. But again, just a beginner so what I have will be good to get things started. Plus, I don't "do" gyms. I am too skinny, grunt too loud, and lay on the floor in a heap when I am done. Pretty sure at least one of those breaks gym etiquette haha
Day 1
Day 4
Day 5
Day 6
Day 7
The weight varies, and increases over time. When I am unable to buy the next set of dumbbells for a time, I simply increase reps by 5, and repeat as it gets easier. With push-ups, it is "to failure" meaning I do them until I just can't anymore. Ya they are just push-ups, but doing them at the end of the routine makes them a tad more challenging. For me at least haha Also, I am low on cardio beyond moments on the exercise bike, but that is because I am looking to gain and too much cardio will keep me skinny. So, that is for later haha Still wish I had done all of this back in high school. I'd have been even better at the sports I played and looked great. Back when gain would've been a breeze, compared to my skinny butt now. It was embarrassing at times to say I workout, as you can't really see it if you don't see the before. Speaking of before I took a break, but will get back to that, and bigger haha I gotsta.
What I have come to learn is that the hardest part of all of this (for me anyhow), is the diet end of things. I can workout all that I want, if I don't keep eating I will not gain anything. Weight, size, muscle, etc. My appetite isn't what it used to be either, although I have moments of old where I am in constant consumption mode. But then there are moments before and after where I almost have to force myself to eat.
**Side Note: If you're a person with the opposite problem and eat too much, leading to wanting to lose weight, I am sure you are cursing me right now. Just know this, that the skinnies face similar issues. People think that we are anorexic or a drug addict. Or when we do eat a lot they think bulimic or homeless. Not fun. Just throwing that out there so you don't hate me too much. Two-sides of the same coin really.**
There are tons of different routines out there, some even named after superheroes and other nerdy things. Personally, the only thing I have tried to incorporate into my own, was the Spider-Man Push-Ups. They're hard, and the only thing that actually makes me think of comic books haha I also didn't find any of them "fulfilling" but that was just me. Right now, as I am banging off the rust, they would likely be perfect to get me started. So, I recommend them as possibly a starting point if you're just starting out or returning to Arkham (we all name our gyms/workout areas....we are nerds after all haha).
I don't so much "focus train" as I go for almost random body parts. I am still a beginner no matter what so I go with what works for me. For all I know I am either over or under training haha Doesn't help that all I have at my current disposal are dumbbells and body weight. Hoping to incorporate a weight bar and bench soon. Both will help incorporate chest exercises, as well as an alternative to the dumbbells. But again, just a beginner so what I have will be good to get things started. Plus, I don't "do" gyms. I am too skinny, grunt too loud, and lay on the floor in a heap when I am done. Pretty sure at least one of those breaks gym etiquette haha
Day 1
- Concentration Bicep Curls (3sets/10reps)
- Bicep Curls (3sets/10reps)
- Hammer Curls (3sets/10reps)
- Seated Concentration Bicep Curls (3sets/10reps)
- Shrugs (3sets/25reps)
- Shoulder Presses (3sets/10reps)
- Palms In Shoulder Presses (3sets/10reps)
- Lateral Raises (3sets/10reps)
- Alternating Front Raises (3sets/10reps)
- Upright Rows (3sets/10reps)
- Crouched Rear Deltoid Rows (3sets/10reps)
- Two-Arm Triceps Extensions (3sets/10reps)
- Triceps Kickback (3sets/10reps)
- Dips (3sets/10reps)
- Push-Ups (to failure)
- Squats (3sets/10reps)
- Weighted Squats (3sets/10reps)
- Lunges (3sets/10reps)
- Weighted Lunges (3sets/10reps)
- Calf Raises (3sets/10reps)
- Weighted Calf Raises (3sets/10reps)
- Single Legged Calf Raises (3sets/10reps)
- Weighted Single Legged Calf Raises (3sets/10reps)
- Wall Sit (3minutes)
- Exercise Bike (5minutes)
- Sit-Ups (3sets/10reps)
- Crunches (3sets/10reps)
- Heel Touches (3sets/10reps)
- Spider-Man Push-Ups (3sets/10reps)
- Push-Ups (to failure)
- Seated Bicep Curls (3sets/10reps)
- Seated Concentration Bicep Curls (3sets/10reps)
- Seated Hammer Curls (3sets/10reps)
- Seated Shoulder Presses (3sets/10reps)
- Seated Palms In Shoulder Presses (3sets/10reps)
- Seated Shrugs (3sets/25reps)
- Seated Lateral Raises (3sets/10reps)
- Seated Two-Arm Triceps Extensions (3sets/10reps)
- Triceps Kickbacks (3sets/10reps)
- Palms-Up Wrist Curls (3sets/10reps)
- Palms-Down Wrist Curls (3sets/10reps)
- Concentration Palms-Up Wrist Curls (3sets/10reps)
- Concentration Palms-Down Wrist Curls (3sets/10reps)
- Elevated Push-Ups (3sets/10reps)
- Push-Ups (to failure)
Day 4
- Man Makers (3sets/10reps)
- Shoulder Presses (3sets/10reps)
- Palms In Shoulder Presses (3sets/10reps)
- Seated Shoulder Presses (3sets/10reps)
- Seated Palms In Shoulder Presses (3sets/10reps)
- Lateral Raises (3sets/10reps)
- Bent Over Lateral Raises (3sets/10reps)
- Front Raises (3sets/10reps)
- Upright Rows (3sets/10reps)
- Shrugs (3sets/25reps)
- Bicep Curls (3sets/10reps)
- Concentration Bicep Curls (3sets/10reps)
- Hammer Curls (3sets/10reps)
- Elevated Push-Ups (3sets/10reps)
- Push-Ups (to failure)
Day 5
- Squats (3sets/10reps)
- Weighted Squats (3sets/10reps)
- Lunges (3sets/10reps)
- Weighted Lunges (3sets/10reps)
- Calf Raises (3sets/10reps)
- Weighted Calf Raises (3sets/10reps)
- Single Legged Calf Raises (3sets/10reps)
- Weighted Single Legged Calf Raises (3sets/10reps)
- Wall Sit (3minutes)
- Exercise Bike (5minutes)
- Sit-Ups (3sets/10reps)
- Crunches (3sets/10reps)
- Heel Touches (3sets/10reps)
- Spider-Man Push-Ups (3sets/10reps)
- Push-Ups (to failure)
Day 6
- Seated Bicep Curls (3sets/10reps)
- Seated Concentration Bicep Curls (3sets/10reps)
- Seated Hammer Curls (3sets/10reps)
- Seated Concentration Hammer Curls (3sets/10reps)
- Seated Shrugs (3sets/25reps)
- Seated Shoulder Presses (3sets/10reps)
- Seated Palms-In Shoulder Presses (3sets/10reps)
- Seated Lateral Raises (3sets/10reps)
- Seated Front Raises (3sets/10reps)
- Seated Two-Handed Triceps Extensions (3sets/10reps)
- Triceps Kickbacks (3sets/10reps)
- Dips (3sets/10reps)
- Spider-Man Push-Ups (3sets/10reps)
- Elevated Push-Ups (3sets/10reps)
- Push-Ups (to failure)
Day 7
- Resistance Band Bicep Curls (3sets/25reps)
- Resistance Band Shoulder Presses (3sets/25reps)
- Resistance Band Lateral Raises (3sets/25reps)
- Resistance Band Front Raises (3sets/25reps)
- Resistance Band Front Rows (3sets/25reps)
- Resistance Band Side Rows (3sets/25reps)
- Exercise Bike (5minutes)
- Dips (3sets/10reps)
- Spider-Man Push-Ups (3sets/10reps)
- Elevated Push-Ups (3sets/10reps)
- Push-Ups (to failure)
The weight varies, and increases over time. When I am unable to buy the next set of dumbbells for a time, I simply increase reps by 5, and repeat as it gets easier. With push-ups, it is "to failure" meaning I do them until I just can't anymore. Ya they are just push-ups, but doing them at the end of the routine makes them a tad more challenging. For me at least haha Also, I am low on cardio beyond moments on the exercise bike, but that is because I am looking to gain and too much cardio will keep me skinny. So, that is for later haha Still wish I had done all of this back in high school. I'd have been even better at the sports I played and looked great. Back when gain would've been a breeze, compared to my skinny butt now. It was embarrassing at times to say I workout, as you can't really see it if you don't see the before. Speaking of before I took a break, but will get back to that, and bigger haha I gotsta.
No comments:
Post a Comment