Hey all
. So after making a few changes at work (less pay but less hours) I will finally have time to join back at a gym near me. Up until a few weeks ago i was working close to a 60 hour week and just did not have time between raising my kids and work to justify joining a gym, after all i would only really get time to go on the weekends and i just couldn't justify spending $50 (AU) a month for a few workouts here and there. Those with a young family will surly understand this
.
For the past few years I have been working out at home with the following equipment (shown in pic).
Basic Power Rack
14kg Adjustable Dumbells
Adjustable DB bench
EZ curl bar
This is the general program I have been working off with slight changes here and there. I usually like to use the "Push/Pull" method eg Chest/tri Back/Bi. I feel that i just dont get fully rested if do say Chest/bi on day one and then Back/tri etc on day 2.
Day 1 Chest and Tris
Pushups (3 sets to Warm up)
Dips (3 sets to failure, normally about 30+ reps)
Incline DB presses (3 sets of about 20 reps, remember i only have very light weight to work with)
Bench dip Drop sets (3 sets with added weight to Failure)
DB kickbacks (3 sets of around 10-15 reps)
Day 2 Back and Bi's
Bent over BB rows ( 2 warm up sets followed by 3 work sets)
Wide grip Chins (3 sets to failure, normally about 15-20 reps)
Close grip Underhand Chins (3 sets to Failure)
EZ bar curls (3 sets 8-12 reps)
Seated DB curls (3 sets 10-15 reps)
Concentration curls (2 or so sets to finish off)
Day 3 Shoulders and Legs
Side laterals ( 2 sets to warm up)
Seated BB (EZbar) presses (4 sets assending to failure)
DB side laterals ( 3 sets 12-15 reps)
DB front raises (3 sets 12-15 reps)
Squats (3 sets of around 20 reps)
Lunges ( 3 sets around 15 reps each leg)
These are my cold measurements atm
Height = 5'9 1/2
Weight = 77kg
Arms R=15 L=15
Waist = 32 1/2
Chest = 41
Shoulders = 43 1/2
Calf's R=15 1/2 L=15
Quads (note i have taken these from a scar on my leg so that i measure at the same point every time, so this is by no means the biggest part of my quad, its really just for myself so i know how I'm going) R=17 1/2 L=17 3/4
Before people start to bag me out
keep in mind that with the equipment I have had available to me I have done the best I could to make my workouts as tough as I could. Motivation when working out like this is always a problem as well. The hardest days where always shoulders and legs, just trying to manover the weights into position to be able do do things like shoulder press and squats was quite hard in itself and sometimes more than a little dangerous when fatigued. To be honest I think that what Trap development I have is more due to trying to get into position than to any actually excesses i have done for them.
Due to the lack of weights, reps have always been quite high, so I am hoping that when I hit the gym the added weight and lower reps should shock my body into some decent changes over the first few months
.
My eating is normally very clean and i will be trying to up my protein a little as well but generally I will be keeping my diet high in protein with moderate carbs and low fat.
As for supplements I basically take a Protein powder twice a day along with some multivitamins etc. I may also get some Glutamine and add some Flaxseed oil etc.
I am fully Natural (at 77kg if i wasn't there would be a problem
) and have no plans to change that till the make it safe, legal and cheaper
, but I have no problems whatsoever with people who chose to go on the "gear" either, the way I see it we are all brothers in this game
.
Well there you have it. I know that i have a long way to go and i really just have what some may call a swimmers physique atm, but i hope to be able to add quite a bit of muscle over the next year or so. I'm actually really excited to get back into the real deal and start throwing around some heavy iron and to get back onto a BB bench (oh god thats gona hurt for the first few days
) I'll try get some pics from the Gym I'm joining and post a few pics of my progress as I go along. I'll start to list weights and reps as well but I'll probably be a little embarrassed about my poundages etc to begin with so go easy on me ok
. Any comments or sugestions are more than welcome
.
Anyway thanks for reading....
Peace
