Kingclumsy gets Rolling

[KingClumsy]

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]

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

[Cellar Yeti]

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

[C.O.]

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

[KingClumsy]

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 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]

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]

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]

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]

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

[vegan_rossco]

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

[KingClumsy]

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]

(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)

[BeansNBroccoli]

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]

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]

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.