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O/T: HEALTH My Beginner’s Workout Regime

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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
 

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
 

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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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.
 

simplymoto

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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).
 

simplymoto

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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.
 

simplymoto

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One year anniversary!

Fitter and stronger, but still a long way to go.
 

simplymoto

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Hi,

OP here. Bio 5’7, 38 yo, 72 kg (160lbs). It’s been ~18 months since going back to the gym.

The lockdown helped a lot to get my act together, I’ve been mainly working on compound lifts as below, about 4 - 5 times a week.
1) Barbell Deadlift 80kg 5 x 5
2) Barbell Bench 80kg 3 x 5
3) Barbell Overhead 50kg 4 x 5
4) Wide grip Pull up 6 x 5
5) Squat 80kg 4 x 5
6) Dip 5kg + body weight 5 x 5
7) random mix - dumbbell, pectoral fly, sit ups etc..
8) Cardio - jog / swim / bike

What I usually do is a 45 mins work out, with 2 - 3 of those routines.
 
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lowtek

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Hi,

OP here. Bio 5’7, 38 yo, 72 kg (160lbs). It’s been ~18 months since going back to the gym.

The lockdown helped a lot to get my act together, I’ve been mainly working on compound lifts as below, about 4 - 5 times a week.
1) Barbell Deadlift 80kg 5 x 5
2) Barbell Bench 80kg 3 x 5
3) Barbell Overhead 50kg 4 x 5
4) Wide grip Pull up 6 x 5
5) Squat 80kg 4 x 5
6) Dip 5kg + body weight 5 x 5
7) Cardio - jog / swim / bike

What I usually do is a 45 mins work out, with 2 - 3 of those routines, sometimes substituted by random extras (dumbell, pectoral fly, sit ups etc)

You really should be squatting and dead lifting more weight. If you're doing the same weight on all the big 3 (particularly in the 5 rep range), either you have some very strange leverages or you're not putting enough load on the DL/SQ. You'll make gains much faster by trying to squat / dead lift heavier weights.
 

simplymoto

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You really should be squatting and dead lifting more weight. If you're doing the same weight on all the big 3 (particularly in the 5 rep range), either you have some very strange leverages or you're not putting enough load on the DL/SQ. You'll make gains much faster by trying to squat / dead lift heavier weights.
Even at my weight 160lbs, you think I should be doing heavier DL/SQ when benching 80kg/176lbs.
 

lowtek

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Even at my weight, you think I should be doing heavier DL/SQ compared to bench ?
It has nothing to do with weight. Yes, absolutely. Put more weight on that bar and get bigger / stronger as soon as possible.
 

simplymoto

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Some updates

- I wanted to grow bigger muscle and read online that I am not hitting entropy with 5 reps, so of late I have increased to 8 reps (perhaps 10 reps soon) as I lower down my barbell weights.

- My body weight kept dropping in 2020 and I suspect I wasn't taking enough protein, hence I also started supplements :whey protein since Nov 2020 and creatine since January 2021. I am now 75 kg, my lowest was 66 kg in June 2020. that's a ~10kg (22 pound) increase in six months. Also I am 5 8' small frame.

- I am just focusing on seven compound evercise (OP, DL, SQ, BR, DIP, PU, BP), I have been mainly doing compounds for the whole 2020. I throw in some sit ups, barbells when I am bored, and the regular cardio each week.

This is how a typical week looks like, this is the most recent

Screen Shot 2021-01-17 at 21.17.44.png

As I approach my forties, I look and feel much better than over a year ago when I first started, but I really like to take it to the next level. Please share your experience, advice and anything you can think of!
 
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simplymoto

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I lost count but I've stopped working out for three weeks, I think I hit a bored period. Reverted back to jogging and cycling and should probably push myself back to the gym.
 

simplymoto

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20 months into this self-journaling thread.

I am 173cm (5'8) and 75kg (165 lb). Still mainly focused on compounds and this is where I am at.

Bench - 70kg 10 x 3
pull up - body 3 x 3
overhead press - 40kg 8 x 3
squat - 60kg 10 x 3
deadlift - 60kg 10 x 3
Dip - 12 x 3
row - 40kg 10 x 3

And since the gym is closing down again due to the virus I plan to go HIIT for three weeks for a change, any advice appreciated.
 

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