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O/T: HEALTH My Beginner’s Workout Regime

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simplymoto

simplymoto

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Due to gym closure, this is my home workout for the past months.

Breaking it into three sessions
Session one - upper chest, arms, back
Sessions two - chest, legs
Session three - abs, triceps

Screen Shot 2020-06-14 at 09.05.13.png

I concocted this table randomly, with a mix and match of what's on YouTube, probably have quite a few things missing or doing it incorrectly, let me know!

My routine is 4 - 5 session a week, 4 sessions a week could be 3 gym sessions and a 5km jog (~3 miles). I average about 5:20 per km.

When I get really tired from work out I sometimes take two days of thus reducing the load to 3 times a week
 

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consignia

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I'm not a gym expert but what worked for me in building muscle was to lift that extra heavy weight in my last reps. Also nutrition is key, if you are a skinny dude like my who has it hard on gainning weight I recommend to incorporate penut butter to your diet
 
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simplymoto

simplymoto

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I'm not a gym expert but what worked for me in building muscle was to lift that extra heavy weight in my last reps. Also nutrition is key, if you are a skinny dude like my who has it hard on gainning weight I recommend to incorporate penut butter to your diet
When I had access to gym I do heavier weights to more reps. It's harder at home, but def with you.

I need to get rid of peanut butter, lose bit of extra fat and gain weight.
 
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consignia

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When I had access to gym I will try to do heavier weights to more reps. It's harder at home, but def with you.

I need to get rid of peanut butter, lose bit of extra fat and gain weight.
Well yes, if you have extra fat to burn then you need to avoid it at all cost. You are not like me, I started from "worm" level lol, and I don't like to eat a lot of food either so peanut butter did wonders to me.

I had never eat it before, I'm not american and it's not so popular here so when I tell people I like peanut butter they look you weird haha, but I think is great
 
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simplymoto

simplymoto

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The neighborhood reopened and I am back into the gym, weighing for the first time in months.

Late 30s, 5'8, small framed. While I am losing weight, I am lifting heavier and there are visible abs. I guess it's beginner's gain and will tapper off soon. I am close to a year of systemic work out, 3-4 days a week.

During quarantine I took to home workout for 2 - 3 months.

Screen Shot 2020-06-20 at 08.39.24.png
 
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TheFitVegan

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Jun 22, 2020
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Hi guys,

I count myself someone as enjoy sports every few days - swim, jog, etc. And now wanting to get into better shape systematically. Bio: Asian, 35, 174cm.

These are some of the exercise I do. I usually do 2-3 of these items each session. How did I end up choosing all these? It’s pretty random, I am thinking of not adding any for now and just increase the weight to get into the rhythm.

I’ve started this for over a month. Any kind of advice appreciated!
  1. Weight Push up 15kg each side * 10 reps, 9 sets (chair tilted upwards two clicks
  2. Standing lateral raise 8kg each side * 10-12 reps, 9 sets
  3. Squat 30 reps, 3 sets + 15 kg each side 12 reps 3, 6 sets (can add)
  4. Pull up 7 pull * 3, 3 sets
  5. Sit-up 25 reps, 9 sets (balloon or floor)
  6. Dumbbell 10kg each side * 10 reps, 3 sets + 12.5kg each side * 10 reps, 6 sets (maybe 15kg)
  7. Jogging 4.5km
I really want to start with this. Do you have a workout video? Some exercises I didn't properly get
 

Defection

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The neighborhood reopened and I am back into the gym, weighing for the first time in months.

Late 30s, 5'8, small framed. While I am losing weight, I am lifting heavier and there are visible abs. I guess it's beginner's gain and will tapper off soon. I am close to a year of systemic work out, 3 days a week. Except during quarantine when I took to home workout for 2 - 3 months.

View attachment 33640
Hey again @simplymoto. Good to see you're still working hard at this.

I would consider working out your body fat using something like the Navy Calculator online, can literally be done in a matter of seconds. This will give you more of an insight into your muscle/fat ratio.

I'd also take measurements maybe once every two months or so, although the scales are helpful, they never tell the full story.
 
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simplymoto

simplymoto

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I've Read UNSCRIPTED
Sep 21, 2019
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I really want to start with this. Do you have a workout video? Some exercises I didn't properly get
I mostly watch Jeremy Ethier. He is not the biggest guy but I find his sessions more reasonable (less hype) and also scientific).
 
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simplymoto

simplymoto

Contributor
I've Read UNSCRIPTED
Sep 21, 2019
113
87
115
Hey again @simplymoto. Good to see you're still working hard at this.

I would consider working out your body fat using something like the Navy Calculator online, can literally be done in a matter of seconds. This will give you more of an insight into your muscle/fat ratio.

I'd also take measurements maybe once every two months or so, although the scales are helpful, they never tell the full story.
Thanks for the tip! I m getting a measuring tape.
 

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