wozza2k's pursuit of vanity

[wozza2k]

Originally posted this in the Gym Rats thread but thought an actual log maybe more suited to keep track of everything.

So I am about 5ft 9 and back in September I hit the 85kg mark and was getting a bit on the podgy side so I decided to join the gym and make some lifestyle changes to be try and be more active.

Fast-forward to today and I am currently weighing about 78/79kg, this was achieved via a combination of resistance work and cardio as well as keeping the calorie count to below 2k.

Now that I am looking a little better I thought maybe I should be looking to achieve other goals....

This is me today:

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And this is what I am kind of aiming for:

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So I've picked up a routine I found online which looked pretty good to me but I am not sure whether this is actually suited to my needs as such so am looking for advice on whether this is actually suited.

Workout 1 - Chest, Tris and Calves

Bench Press - 4 x 10-12
Incline Bench Press - 3 x 10-12
Chest Flye - 3 x 10-12
Triceps Pulldown - 3 x 10-12
Cable Triceps Extension - 3 x 10-12
Cable Overhead Triceps Extension 3 x 10-12
Standing Calf Raise 4 x 25-30
Seated Calf Raise 4 x 25-30

Workout 2 -Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 12-15
Cable row - 3 x 12-15
Wide-Grip Pulldown 3 x 12-15
DB curl 4 x 12-15
One-Arm High Cable Curl 3 x 12-15
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Oblique Crunch 3 x 20-30*

Workout 3 - Shoulders, Traps, Calves

Dumbbell Overhead Press 4 x 12-15
Dumbbell Lateral Raise 3 x 12-15
One-Arm Cable Front Raise 3 x 12-15
Seated Calf Raise 4 x 25-30
Leg Press Calf Raise 4 x 25-30

Workout 4 - Legs and Abs
Squat 4 x 12-15
One-Leg Leg Press 3 x 12-15
Leg Extension 3 x 12-15
Romanian Deadlift 4 x 12-15
Lying Leg Curl 3 x 12-15
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Plank 3 x 1 minute

The workouts are supposed to be 4 weekly 'microcycles' where the weight increases each week with the rep going down accordingly. Ab work also changes accordingly.

 

[wozza2k]

Looks like 'shortcut to size' to me!

It is indeed, thought it maybe a good start for someone who haven't done any particular weight training before.

 

[wozza2k]

There is deads but they are part of leg day...

I'll rejig it and will post here. A 3 day workout may actually suit me better tbh.

 

[wozza2k]

I've amended my routine to be more what is recommended on Gordy's guide.


WO1

Flat Dumbbell Bench Press
Incline Dumbbell Bench
Cable Tricep Extension
Cable Pushdown

Seated Dumbbell Military Press
Lateral Dumbbell Raises


WO2

Dead lifts
Dumbbell Rows
Chin Ups / Cable Lat Pulldown
Dumbbell hammer Curls


WO3

Squats
Dumbbell Lunges
Calf Raises
Abdominal workouts


In Gordy's guide the shoulder press and lat raises (which have been bolded) is put into the same day as Chest/Tri's but would this not be suited to be the same day as Back/Bi's?

 

[wozza2k]

Swap the tricep stuff for dips

kd

I can't dip that well yet but that's the plan.

Everything to move to bodyweight lifts/chins etc when I can do it.

 

[wozza2k]

The gym was stupidly packed tonight with people doing very little.

My gym have gotten rid of the bar so I'll have to deadlift using a EZ bar when people aren't too busy bicep curling with it.

I think I am going to split the shoulder press onto WO1 and Lat Raises onto WO2 and see how it goes. It seems from doing Military presses my right shoulder is weaker than my left shoulder as I struggle to push fully with the same weight. Will have to focus on this as to strengthen things.

Have dropped to the 77kg mark, will take a pic at the end of the month to see what progress I've made and decide whether I should start taking protein supplements to help things.

 

[wozza2k]

Deadlifting with a EZbar?

Stuff that, is it not awkward as hell?

What is going on with all these gyms!

Central London gyms which is more cardio focused for masses I guess.

I imagine it to be awkward but saw someone doing it tonight so I guess it's what people do as the next best thing, unless anyone else got any suggestions

 

[wozza2k]

Single leg dumbell deadlifts?

I enjoy dance and all, but seriously?

It looks like a ballerina move.

 

[wozza2k]

They've returned the barbell in our gym. It seems they just replaced a load of equipment with new ones but in the meantime they just took all the old stuff away so no one can use it.....

Weighed myself today and I am down to 76.7kg. Will take a pic at the end of the month to compare to see how it compares.

 

[wozza2k]

Progress Pic.

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Not done as well as I thought, pictures seem to add pounds as they say.

GF thinks I should carry losing weight, whereas I think I should maybe up the protein intake to help bulk.

Opinions please?

 

[wozza2k]

Pre-gym pic

Spoiler

Hit 76.1kg, going to start on some protein supplements to up my intake to hopefully put on some mass.

 

[wozza2k]

Spoiler

Another month another pic update.

Don't feel like I've improved that much looking at it now, will have to push harder and eat cleaner (this month have been hard with the building I live in catching fire and being homeless and having to eat for all meals for the best part of a week).

Personally aiming to hit the following this month:

DB Bench 26kg
BB Bench 50kg
DL 50kg
Squats 50kg

 

[wozza2k]

End of the month another update pic, this time with a comparison from the beginning of the year.

I have changed my routine so there is less isolation exercises and more focus on the big compound lifts, so it effect its Stronglift 5x5 with a few touch ups here and there.

I need to perfect my DL form majorly as I swear I haven't been doing it right and may have upset something.

Feedback and advice would be much appreciated

Spoiler

 

[wozza2k]

There's just a few exercises I enjoy doing and feel they benefit in addition to the usual 5 x 5 mix such as chin/pull ups and general core work, vanity I guess.

 

[wozza2k]

Tonight:

DB OHP 18kg 5 x 5
DB Bench 22kg 5 x 3, 24kg 4 x 3
Incline Bench 18kg 5 x 4
DL (weights exc bar) 40kg 5 x 2, 50kg 5 x 4
Squats (weights exc bar) 40kg 5 x 5

My knees really feel it on the squats, am I doing something wrong?

 

[wozza2k]

Mid month progress pic, I think I am making progress.

DL 70kg
Bench 50kg
DB OHP 18kg x 2 sets then 16kg for 3 sets (disappointing as i completed this at 18kg before but it just wasn't happening today).

Spoiler

 

[wozza2k]

DL 70kg 5, 5
DL 75kg 5, 5, 5
Squat 70kg 4
Squat 60kg 5, 5, 5, 5
Bench 50kg 5, 5, 5, 5, 5
Ohp 30kg 5, 5, 5

Hugely piffed and disappointed with tonight's session, gym was packed at the beginning so had to wait a bit for anything to be free so had to start with deads which I think impacted my squats greatly as I couldn't even manage a full set at 70kg which is why I dropped down so much and even then I struggled with each set.

Bench was fine and should be upping the weight but after the first set I didn't feel like I could hit the next weight up.

Added so OHP just to get used to them and as a finisher to the night

 

[wozza2k]

Squat 40kg 5
Squat 60kg 5
Squat 65kg 5, 5, 5, 5, 5
Bench 20kg 5
Bench 50kg 5
Bench 55kg 5, 4, 5, 5, 5
BB Row 25kg 5, 4, 3, 4, 4 (Couldn't get the form right on this)
Chins 5, 5, 5, 4, 5

 

[wozza2k]

Worked on form in squats a bit more today as someone pointed out I wasn't pushing through my heels. Did my whole workout barefooted today so will have to invest in some converses for next time.

Squats:
20kg 5, 5
40kg 5, 5
60kg 5, 5, 5, 5,5
65kg 5

OHP:

20kg 5
25kg 5
30kg 5, 5, 5, 5, 5

Deadlifts:
30kg 5
50kg 5
70kg 5
80kg 10

Wide grip pull-ups: 5, 4, 3, 4, 4

 

[wozza2k]

Two weeks odd out due to exams was good to get back into the gym today although I struggled coming back into it and had to drop the weight on some of the lifts.

Squats:
40kg 5
50kg 5
70kg 3
60kg 5, 5, 5, 4, 5

Bench Press:
40kg 5
50kg 5
55kg 4, 4, 4, 4
50kg 5, 5

BB Row
30kg 10
35kg 5, 5, 5, 5, 5

Pull ups
5, 5, 5

Reverse crunches

Weighed myself at end of the session and founding had lost weight yet again despite the poor dieting over exam period, upping my daily intake to about 2200 cals a day to see where I got from there