Schumi's Training Log

[schumi84]

As suggested in the Gym Rats thread, I have decided to now pop all of my progress in here so I can get some feedback and general pointers as to how to improve as a whole.

I have been going to the gym regularly now for just over 18 months (had about 2 months break around the time I got married) and have managed to make steady progress with the amount of weight that I have been able to lift.

Noticing it physically, on the other hand, is another thing and from my perspective, I don't appear to have made that much progress, however I have had the odd comment noticing that I have definitely changed.

Below are the exercises I have been doing during my time in the gym and the progression I have made. All of the weights are done with dumbbells unless there is no '2x' in which case it is using a barbell. Just to add as well, size-wise I'm 5ft 10in and weigh approximately 13st 2lb as of 10 days ago.

 

[schumi84]

Along with the weights, I am incorporating pullups into the routine as well, either 3x6 straight arm sets or 3x6 bent arm alternating between front and back pulls. On my lower back/leg day I am using the using the smith machine as a way of doing leg raises, horizontal right way up to upside down. With regards to me shoulder presses, they are done using only the shoulders, both arms at the same time, however I do sometimes mix it up a bit and go one arm at a time with 35KG.

The exercises that I have listed, I have been doing since the start when I only went once a week, then after the first 4-5 months I started attending twice a week and for the last 3 weeks I have been going 3 times. As the gym is at my place of work, I'm unable to go at weekends so have a bit of a longer break than I would like (Saturday-Monday).

Below are a few pictures of me before I started going, one after 10 months and then some taken today after a shoulder/chest day. Any criticism is welcomed as I know there are a good few knowledgeable guys on here so would certainly appreciate any comments

Before





10 months



Present

Stood relaxed





Stood Upright











And before you ask, no that is not my dress and my name isn't Lucy

 

[mrthingyx]

You can split squat with 80kg yet only (not really, with Dumbells) deadlift the same weight?

Somebody is seriously underachieving!

Any reason for Dumbells only?

 

[schumi84]

The simple answer is that unfortunately, that is the biggest weight I have to use. I figured that as the bulgarian squat is done only on one leg with a split of 80/20 ish, I should be getting a decent weight theoretically.

As for only using dumbbells, there is a barbell but the total weight including the bar equates to only around 75KG.

As the gym is in a school, there is really no need for them to get any more weights in and it has only been in the last 3-4months or so where they actually bought weights to go on the bar/smith machine. Before then, there was just the bar

 

[schumi84]

Just a small update as not much progress so far. With the Summer holidays upon us I'm able to go 4 times during the week so getting more of a split going (Mon, Tues, Thurs Fri).

Monday - Arms, Abs
Tuesday - Full compound day (see exercises in opening post)
Thursday - Legs, Abs
Friday - Shoulders, Chest, Lats, Abs

I was able to get in a gym with slightly higher weights, the hotel we were staying in for a wedding had a relatively good weights room. They only had 35Kg dumbbells however they did have a good range of plates to go on the barbell of which I managed to bench 90Kg and then pop a few more plates on to dead-lift 110Kg iirc.

I've just started going swimming once a week with the wife which I've found tough as I feel my technique is a bit rubbish but it's certainly a good workout on the shoulders .

Eating-wise I have been trying to keep my eye on what I have been putting in my body, concentrating on trying to keep the protein intake high and have cut down on the carbs at lunchtime (would always have a sandwich or 2), I'll have a couple of chicken breasts with salad and a couple of pieces of fruit, some cashew nuts and some dark chocolate (75% coco or higher).

My evening meals are always pretty good as my wife loves her cooking with fresh ingredients so it will always consist of either fish, mince or chicken along with an accompaniment of new potatoes or pasta.

Any suggestions on other things I should consider adding/taking away from my diet would be cool.

I've no idea of my current BMI but at an extremely rough guess it is sitting at about the 22% mark.

 

[schumi84]

Time for a progress report in pictures as I have just managed to get back into a routine after a few weeks of having to go away for weddings etc etc.

Please excuse the poor quality, they always look clearer on a small screen

27th August





12th September





From my point of view, there doesn't appear to be much of a change overall, however I think I am starting to see a bit more definition around the abdomen area. I'm making sure that I give the lower back/abs a small work at the very least, towards the end of the session and would like to see the love handles disappear by this time next year.

I have something to work towards at least