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
- 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)
Day 2
- 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 3
- 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.
While most seem to be trying to lose weight, on the opposite end of the spectrum are others trying to gain weight. Both sides with the same goal, but envious of the "problems" the others have. As is the situation here in Arkham, ironically two Libras balancing out a scale if we get all deep with things. My lady is trying to lose weight gained from giving me two amazing and beautiful daughters and a love of food. Not obese, but simply isn't happy with her appearance (despite being hot af in my eyes), so making a change. Myself is someone who unintentionally went from 195 lbs. down to 145 lbs. Also wasn't happy with my appearance, so making some changes.
Destroying myself during a workout is the easy part, if I am not a sweaty, aching heap on the floor my day doesn't feel right. Even when I am tired as heck, I am able to force myself to do what I need to get done with the weights. Forcing food down my throat is a different kind of uncomfortable, and hard to get over that hump. Post-workout is my Cookies 'n' Cream protein shake or it is an absolute struggle. I'd prefer to get the protein from "natural" sources, but with that 30-minute window do what you have to I guess.
complacent and give the muscles a shock with a change-up every now and then. Also sucks having had weights, bench, and machine when I grew up. Which I could have now if I had started this journey long, long ago.
