KingClumsy Posted December 30, 2013 Share Posted December 30, 2013 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. Link to comment Share on other sites More sharing options...
KingClumsy Posted January 3, 2014 Author Share Posted January 3, 2014 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 Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 4, 2014 Share Posted January 4, 2014 6`6? Please eat everything in sight, get massive and become a Vegan monster. Link to comment Share on other sites More sharing options...
C.O. Posted January 6, 2014 Share Posted January 6, 2014 Nice, there are a few other roller derby athletes here in the forums. Link to comment Share on other sites More sharing options...
KingClumsy Posted January 13, 2014 Author Share Posted January 13, 2014 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. Link to comment Share on other sites More sharing options...
KingClumsy Posted January 14, 2014 Author Share Posted January 14, 2014 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 curls5x10 7.5kg overhead tricep extension5x10 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 practiceWeds: Derby referee practiceThurs: Arm day?Fri: Leg/core day? (alternatively: Fri Leg day, saturday Core day) Link to comment Share on other sites More sharing options...
KingClumsy Posted January 16, 2014 Author Share Posted January 16, 2014 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 Link to comment Share on other sites More sharing options...
KingClumsy Posted January 22, 2014 Author Share Posted January 22, 2014 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, Link to comment Share on other sites More sharing options...
KingClumsy Posted January 30, 2014 Author Share Posted January 30, 2014 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 Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 31, 2014 Share Posted January 31, 2014 I like your training! Kind of like strong lifts 5x5 with dumbbells il be following along for sure! Link to comment Share on other sites More sharing options...
KingClumsy Posted February 1, 2014 Author Share Posted February 1, 2014 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 Link to comment Share on other sites More sharing options...
KingClumsy Posted February 4, 2014 Author Share Posted February 4, 2014 (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) Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted February 6, 2014 Share Posted February 6, 2014 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! Link to comment Share on other sites More sharing options...
KingClumsy Posted February 10, 2014 Author Share Posted February 10, 2014 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) Link to comment Share on other sites More sharing options...
KingClumsy Posted February 12, 2014 Author Share Posted February 12, 2014 Modified Stronglifts BSquats 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. Link to comment Share on other sites More sharing options...
Thunderer Posted February 12, 2014 Share Posted February 12, 2014 Another vegan viking!I'll be following along for sure I've got the hair and the height but my beard comes and goes lol! Link to comment Share on other sites More sharing options...
KingClumsy Posted February 13, 2014 Author Share Posted February 13, 2014 Nice, I've got the beard at the moment but I got my hair cut to find a job. I may grow it again in the future. Maybe when I'm retired I can look like a wizard Link to comment Share on other sites More sharing options...
Thunderer Posted February 13, 2014 Share Posted February 13, 2014 My beard is making its return! LolI've been lucky enough that my last 4 jobs haven't cared about my long hair it's actually led to some side money on the weekend. My barber asked me to help at his food cart once in a while! Also when I eventually finish school my life goal is to become a Philosophy instructor, and personally I think a Philosophy instructor has more "cred" with hippy hair. Link to comment Share on other sites More sharing options...
KingClumsy Posted February 17, 2014 Author Share Posted February 17, 2014 My beard is making its return! LolAlso when I eventually finish school my life goal is to become a Philosophy instructor, and personally I think a Philosophy instructor has more "cred" with hippy hair. Definitely! Haven't been to the gym recently. Was planning to do two more Stronglift sessions Friday and Sunday but I slipped on the stairs leading to our front door on thursday and fell down half a flight. Hurt my back, kinda sprained my wrist and twisted my ankle so I thought it best to rest it some. I did manage to take advantage of the good weather and go skating outdoors yesterday. I will probably return to lifting this week (a strong lifts BAB) but realise I've forgotten my gym shoes, so might not tonight! Link to comment Share on other sites More sharing options...
KingClumsy Posted February 18, 2014 Author Share Posted February 18, 2014 18th February Went to the Gym Before work!! I'm probably busy later so I got up with my fiance (who's on an early shift) walked her to work then went on to the gym. Didn't manage my full stronglifts routine but •4x5 and 1x4 25kg Vertical Press. So Close!!! Might be able to do it if it wasn't first thing in the day. Stronglifts say drop down (so a week at 20kg) but I might give it one last go.•3x5 35kg deadlifts. I might've been able to do hevier but my back is still hurting from my fall•5x5 Assisted Dips with 60kg counter. My aim was 55kg but I did 1 set with it and i could feel my body really hurting so I wound it down slightly and went for just the 60kg. Really pleased I went before work. Now to see how knackered I am at work! Link to comment Share on other sites More sharing options...
KingClumsy Posted February 24, 2014 Author Share Posted February 24, 2014 Just as a note. Went skating around the business park on friday on my lunch proving that it is a feasible source of summer excercise. and Skated into town and up to bath road (about an hours skating in total) as a bit of exploration of town. Bloody awful pavements and my form sucked. A big of core workout maybe? Starting my Nerdfitness challenge #3 today as a warrior (lifting and strengh focused rather than a ranger) and am already in my routine of a minimum of 10 attempted pressups a day (I still cant do full ones) and a (for now) a 20 sec plank. Fell on my bum and wrist on Saturday while failing to navigate a dipp in a pavement, pain is slightly worrying, hopefully it wont get in the way of excercise. Link to comment Share on other sites More sharing options...
KingClumsy Posted February 25, 2014 Author Share Posted February 25, 2014 24th Feb: Stronglifts A (also day 1 of my nerdfitness challenge) Pressups: 2x10 1/3-1/2 way downPlank: 20secs, 10 second side planksDumbrbell Press: 5x5 12kg in each hand. Will attempt 14kg next timeBarbell row: 25kg 5x5 May attempt 30kg next time but need to work on formSquats: 3x10 20kg barbell. Gym was crazy-busy and squatrack was occupied all the time (though I cant pass judgement on their routine or method) so did lower weight highter rep. Better than nothing!Assisted Pullup: 60kg counter weight (so about 30kg lift) 5/5/5/5/4! So close on this, really pushed myself on the last one. I swear, even with assist, you cant do pullups and not feel badass! Link to comment Share on other sites More sharing options...
KingClumsy Posted April 3, 2014 Author Share Posted April 3, 2014 Right I'm back on it! 02.04.20145x5 Assisted Pull ups alternating with 5x5 Assisted Dips Both with 60kg counterweight 3x15 20kg overhead press 3x10 25kg (2x12.5kg dumbell) press. These last two were experiements with lower weights and varying speeds, doing a1/3 warmups, 1/3 controlled 1/3 explosive speed. certainly got me into a sweat!) Tried to go rowing (as i accidentally packed my flat soled shoes instead of running shoes) but my movement kept making the machine jump backwards a little with every cycle! I'm so bad*ss I can row a stationary rowing machine! Couldve done more but it wasnt until afterwards I realised I'm really not feeling great. Not particularly ill, just not on form Link to comment Share on other sites More sharing options...
C.O. Posted May 1, 2014 Share Posted May 1, 2014 Vikings and wizards lol. Link to comment Share on other sites More sharing options...
KingClumsy Posted June 9, 2014 Author Share Posted June 9, 2014 Right. I'm back, I'm married, I've got a new job. I'm restarting Stronglifts 5x5 (with added upper body excercises too) tonight. From the bottom and properly paced Link to comment Share on other sites More sharing options...
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