Kingclumsy gets Rolling

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
KingClumsy
Rabbit
Posts: 42
Joined: Sun Mar 24, 2013 6:23 am

Kingclumsy gets Rolling

#1 Postby KingClumsy » Mon Dec 30, 2013 7:08 am

Hi Everyone

I'm currently trying to summon focus and determination to get into a good fitness routine. apologies if anyone is friends with me on myfitnesspal (blunder_bolt) or posts on nerdfitness as I may doublepost there.

I'm 6'6 and 192lbs and this is a weight I'm happy with. However I'd like to have better muscular size and tone. The main focus of this is my arms as due to a combination of unfitness and developmental dyspraxia I have very thin arms and if I'm insecure about any body part, its my arms!

I'm a keen skater and roller derby fanatic. I'm a trainee referee (Baby Zebra) for Severn Roller Torrent (Gloucestershire's roller derby league) and my long term goal would be to skate for a team (either travel to one or form one here).

I've also rediscovered that I quite like lifting! I'm awful at it but it's my preferred form of excercise (outside of skating). It also allows me to work out my arms, back and chest, which are generally ignored by skating!

I'd also like to focus more on what I eat with regards to fitness. I think I could improve my fitness a lot with a few changes to diet. I also want to cook more and more varied meals.

I skate 2-3 times a week and am aiming to go to the gym 2-3 times a week.

If I have any long term goals they are

-Perform a push up!! (doesn't sound much but I've never been able to do one due to poor upper body strength and general unfitness)
-Pass 25 in 5 (skate 25 laps or 0.9 miles in five minutes)

I'll post photos soon, any questions? Any suggestions? this is a bit meandery but I wanted to get it all down.

KingClumsy
Rabbit
Posts: 42
Joined: Sun Mar 24, 2013 6:23 am

Re: Kingclumsy gets Rolling

#2 Postby KingClumsy » Fri Jan 03, 2014 2:59 pm

Upper body workout aiming towards being able to do pressup


5x5 15kg Barbell Curl

2x5 10kg front dumbell fly (given dumbell weights are for each hand.)

3x5 8kg front dumbell fly

5x5 10kg dumbell row, (alternating sides)

5x5 8kg back dumbell fly

5x5 10kg Tricep extension

User avatar
Cellar Yeti
Gorilla
Posts: 964
Age: 29
Joined: Wed Jun 16, 2010 2:13 pm
Location: Idyllwild, CA

Re: Kingclumsy gets Rolling

#3 Postby Cellar Yeti » Fri Jan 03, 2014 10:41 pm

6`6? Please eat everything in sight, get massive and become a Vegan monster.
Live cautiously to make it safely to death

User avatar
C.O.
VBB Moderator
Posts: 3257
Joined: Fri Mar 17, 2006 10:23 pm

Re: Kingclumsy gets Rolling

#4 Postby C.O. » Mon Jan 06, 2014 4:58 pm

Nice, there are a few other roller derby athletes here in the forums.

KingClumsy
Rabbit
Posts: 42
Joined: Sun Mar 24, 2013 6:23 am

Re: Kingclumsy gets Rolling

#5 Postby KingClumsy » Mon Jan 13, 2014 5:25 am

Cellar Yeti wrote:6`6? Please eat everything in sight, get massive and become a Vegan monster.


An Honest tempting plan is get massive, re-grow long hair, grow beard, be viking :D but officejob gets in the way.

As far as Calories go, I have no idea how much I should be eating. I generally over-eat when working out regularly but *shrugs* any advice is good.

Btw, last week, worked out twice last weekend, then fell ill with cold followed by Stomach bug. Back on it today though. One small thing was last weekend I did 2x5 of 50kg squats (not a lot for you lot but good for me) then 3x5 40kg.

KingClumsy
Rabbit
Posts: 42
Joined: Sun Mar 24, 2013 6:23 am

Re: Kingclumsy gets Rolling

#6 Postby KingClumsy » Tue Jan 14, 2014 6:59 am

Decent (but not huge) amount of protein.

Still kind of full of cold and not at 100% strength. Didn't go to gym due to mis-timing, but managed to do some at home

5x5 (each side) 9kg curls (7.5kg dumbell with 1.5k) focus curls
5x10 7.5kg overhead tricep extension
5x10 7.5kg Dumbell Row.

Not much, but better than nothing and pretty carefully focused, I used the oppurtunity to practice my form which I did well.


Plan for rest of the week

Tues: Derby skills practice
Weds: Derby referee practice
Thurs: Arm day?
Fri: Leg/core day?

(alternatively: Fri Leg day, saturday Core day)

KingClumsy
Rabbit
Posts: 42
Joined: Sun Mar 24, 2013 6:23 am

Re: Kingclumsy gets Rolling

#7 Postby KingClumsy » Thu Jan 16, 2014 3:37 pm

Inspired by Starting Strength



Warmup

2x5 15kg Deadlift to practice form. Not bad, really tensing core, shoulders back

2x5 8kg (each hand) dumbell press (not trusting myself with barbell press without spotter



Main

5x5 10kg Dumbell press

5x5 45kg Squat (tried extra 5kg as 40kg was getting easy, woohoo!)

3x5 25kg Deadlift (Couldve done more, but practicing form)

5x5 Assisted Chin up with 65kg weight (so 21kg lift)


Dead now!! Feel really good though

KingClumsy
Rabbit
Posts: 42
Joined: Sun Mar 24, 2013 6:23 am

Re: Kingclumsy gets Rolling

#8 Postby KingClumsy » Wed Jan 22, 2014 4:25 am

Warmup

10x5 5kg (each hand) dumbell press (not trusting myself with barbell press without spotter



Main

5x5 10kg Dumbell press

5x5 40kg Squat (tried 45kg but lost balance, realised last time it was easy because I used a smith machine

2x5 25kg Deadlift

3x5 35kg Deadlift

5x5 (each side) 12.5kg dumbell row (new maximum weight!)

Protein: 160g from various different sources,

KingClumsy
Rabbit
Posts: 42
Joined: Sun Mar 24, 2013 6:23 am

Re: Kingclumsy gets Rolling

#9 Postby KingClumsy » Thu Jan 30, 2014 6:09 pm

5x5 40kg Squats (will attempt 42.5 next)

5x5 2x10kg Dumbell press (will attempt 12 next)

5x5 20kg barbell row (will attempt 25 next)

5x5 Assisted Chinups with 65 kg counterweight= 21kg lift. Will attempt with 60kg counterweight next

User avatar
vegan_rossco
Batman
Posts: 1632
Age: 26
Joined: Thu May 05, 2011 6:15 am
Location: Isle of Wight, England

Re: Kingclumsy gets Rolling

#10 Postby vegan_rossco » Fri Jan 31, 2014 4:00 am

I like your training! Kind of like strong lifts 5x5 with dumbbells :) il be following along for sure!
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

KingClumsy
Rabbit
Posts: 42
Joined: Sun Mar 24, 2013 6:23 am

Re: Kingclumsy gets Rolling

#11 Postby KingClumsy » Sat Feb 01, 2014 9:21 am

vegan_rossco wrote:I like your training! Kind of like strong lifts 5x5 with dumbbells :) il be following along for sure!


Don't trust myself doing pressess without a spotter. My upper body strength has never given me reason to trust it before!

Likewise, I may do Overhead presses with dumbells

Stronglifts 5x5 Day 2



Squats: 5x5 42.5 (up from 40kg, will try 45 kg next time)

Overhead press: 5x5 20kg (will try 25 next time)

Deadlift: 35kg (will try 40kg next time probably)

Assisted dips: 60kg counterweight so 26kg

KingClumsy
Rabbit
Posts: 42
Joined: Sun Mar 24, 2013 6:23 am

Re: Kingclumsy gets Rolling

#12 Postby KingClumsy » Tue Feb 04, 2014 3:43 pm

(modiied) Stronglifts A



Squat 5x5 45kg (New PB, will try 47.5 kg next time)

Dumbell Press 12kg in each hand, 5/5/5/4/3 (will do again next time)

5x5 25kg Barbell Row (may do this again as form wasn't Great)

Pullups with 60kg counter, (lift of 29kg) 5/3/3/3/1 (will try again)

User avatar
BeansNBroccoli
Manatee
Posts: 264
Age: 28
Joined: Tue Feb 05, 2013 12:53 pm
Location: gainesville, fl

Re: Kingclumsy gets Rolling

#13 Postby BeansNBroccoli » Thu Feb 06, 2014 2:34 pm

Hey, great start and welcome to the forums! Stronglifts is an awesome starting program, I'm sure you'll see some fast gains. Keep it up!

KingClumsy
Rabbit
Posts: 42
Joined: Sun Mar 24, 2013 6:23 am

Re: Kingclumsy gets Rolling

#14 Postby KingClumsy » Mon Feb 10, 2014 4:45 am

Last Friday: Couldnt make it to the gym. Home workout

3x10 Squats with overhead lift (Carrying 7.5kg dumbell in each hand)
3x10 Lunges with one arm 7.5kg row.

Yesterday: Injured knee and back from falling over while cleaning the bathroom ceiling. So Upper body

5x5 12kg dumbell press (New PB, woo, will attempt 14kg next time)
5x5 25kg Barbell row (may try 30kg next time)
5/2/1/1/1 25kg overhead press (Will try again)
5/3/2/1/1 assisted Dip with 60kg counterweight (will try 55kg next time)

KingClumsy
Rabbit
Posts: 42
Joined: Sun Mar 24, 2013 6:23 am

Re: Kingclumsy gets Rolling

#15 Postby KingClumsy » Wed Feb 12, 2014 5:25 pm

Modified Stronglifts B
Squats 5x5 47.5kg (on smith machine as racks in use, will do again)
Deadlifts 5x5 35kg (new pb, still working on form)
Overhead press 5/5/4/3/2. 25kg Compared to Sunday I've improved so much!
assisted dips 5/5/5/5/4! (noooooo!) 55kg counterweight.


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: No registered users and 1 guest