Skinny-boy Starting my Fitness Journey

Sharv · Mon, June 1st, 2009, 12:18 PM

WHY:

Well, I thought I'd start documenting my fitness journey. Mostly for me to keep track but if anyone else is curious and wants to view, great. I've skimmed through some other people's journals and its been informative and inspiring!!!

ME:

I'm 40 years old and I've weighed about the same (145lbs @ 5' 10") plus or minus 5 pounds since I was in my late teens. I used to be very into aerobic-based sports (triathlons, wind surfing, martial arts...) but that mostly faded away in my late 20's. Anyway, I've always been slim and I look much younger than I am but I've always wanted to be about 10-15 pounds heavier and be cut. I've tried weight training and eating more before but fell off the wagon after a few months and only with minor results for the effort. I've gone through at least 4 of these cycles...

But no more!!

APRIL & MAY (this time around.....):

For April and May I've been "pretty" consistent with a conditioning round of weight training and eating more meals per day (not 100% consistent but at least 80%). Basically Mon and Fri upper body and Wed lower. I think there have been some results - there has been progression in the weights I've been lifting and I'm now at 150. I can't recall my exact starting weight in April but it was certainly under 150. I'm going to take some pix soon so I can check out the physical change as I progress - hell, I might even post them! I'm pretty sure some mass is appearing however I'm getting just a wee bit doughy in the mid section (not too concerned at this point)

THE JUNE CHALLENGE:

For June I've entered the 100 Challenge to keep me going (and monitor results better). I'm happy with my recent results and I have to stick with it and shift the routine up a gear. This is a critical month for me (and I think for many people) where motivation can slip and the routine can die.

I'm setting a 3-day weights per week schedule (Mon - Chest Back, Weds - Arms Shoulders, Fri - Legs) and Tues and Thurs cardio sessions (max 30 minutes of bike, run, or martial arts). Eating 4 to 5 meals per day and exceeding caloric base level to bulk. If I can get over 155, I'll switch the following month to a cutting routine and then back to bulking again until I get to a size I'm happy with. It would have been nice to have started earlier in the year to show the progress off this Summer - ah well, maybe next year.

THE GOAL:

I've been viewing some people's journals on the site and I know it can be done. I know what I want to look like and I know I can get there if I stick to it. I'm impatient as hell but I know this will take time and I've got to stay with the routine. I'm not aiming for the weight-lifter physique, but more the cut, fighter physique.... only bigger than I am now.

THE BIG GOAL:

To be fitter and look better at 40 than ever before!!!

There is no "try".....only "do" or "do not". So, DO!!!

BJ · Mon, June 1st, 2009, 12:32 PM

Congrats on starting a journal! Good luck!

Sharv · Wed, June 3rd, 2009, 12:23 PM

Thx BJ. Going to do my best!

I've got to add for today that this site is great. I've found so much information here from people's posts and its been alot of help in developing my routines and diet.

I'm especially happy about doing the June Challenge. I normally only go to the gym (in my office) in the early moring or late afternoon when its dead. I've always been selfconscious when the place is busy - "attention, skinny guy in the gym lifting weights". When my work schedule has screwed that preference up I've usually dumped the workout

. Over the last 2 days my work schedule has (as usual) screwed up my preferred time to go workout but I've said, ta heck with it, and gone anyway to stick with the Challenge. I've had 2 great workouts and I didn't really notice the other folks. I know this sounds dumb but its been a stumbling block in the past.

cwbolton · Wed, June 3rd, 2009, 12:28 PM

Quote:

Originally Posted by Sharv

I've weighed about the same (145lbs @ 5' 10") plus or minus 5 pounds

thats EXACTLY how i was 5'10 and 145lbs, good luck man

Ill definatley follow this one

If you need any advice just give me a shout

Sharv · Thu, June 4th, 2009, 06:17 AM

Thanks CWBOLTON! Might have to drop you a line. Cool to see someone who was in the same boat. How'd it go for you?

I'm going to change things a bit and switch the cardio to HIIT sessions. I'm already keeping it under 30 minutes anyway and only twice a week this month but I may as well get the most out of it.

Hurt my stupid wrist yesterday night moving a file cabinet! How the hell I did it I don't know. Thank goodness its a cardio day today and then legs the next (and no upper body again until Monday). I can barely hold a glass of milk today. Sigh.

carguy · Thu, June 4th, 2009, 07:01 AM

Welcome and best wishes, Sharv. I was also in your situation when I started about 4 years ago. (6' tall and 153#). On my first bulk I was able to gain 30 pounds and have since lost about 15 pounds. The extra weight has made a big difference.

Keep up the good work.

Sharv · Fri, June 5th, 2009, 11:46 AM

Quote:

Originally Posted by carguy

Welcome and best wishes, Sharv. I was also in your situation when I started about 4 years ago. (6' tall and 153#). On my first bulk I was able to gain 30 pounds and have since lost about 15 pounds. The extra weight has made a big difference.

Keep up the good work.

Thanks carguy! 30 lbs! How long a period was your bulk?

This is probably my most serious attempt at a strict lifting schedule and steady diet to try and bulk up (then follow with a cut.... rinse wash repeat as needed lol). IMy plan could probably use some fine-tuning but I'm going to see how it goes for a few months first. I'm noticing results but my impatient nature leads me to believe this is going to take a while. Taking the June Challenge is looking like it'll force me to stick with my program.

Sharv · Sun, June 7th, 2009, 07:23 PM

Weekends are always tough. No workouts were planned but sticking to a good 4-5 meals is tough. Saturday was the old 3-meal thang but Sunday was better. Been feeling progression of a flu coming on too and I'm feeling pretty crappy today. Hoping a good night sleep will keep the Monday workout happening. It'll suck if a flu hits me this month when I _finally_ sign in for a 100 Point Challenge

. Keeping my fingers crossed.... at least the wrist is back to normal.

I think I'll post my workout routine tomorrow.

Sharv · Mon, June 8th, 2009, 11:31 AM

I thought I'd post my chest / upper back Monday workout

. There's a bit of shoulder overlap to Wednesday's arms / shoulders routine but what the heck they need the work!

I've borrowed from a few routines I've seen and I just started with this one for June - I was previously (April / May) doing 2 or 3 workouts per week that were alternating upper body then lower body focused. I'm in the midst of my first serious attempt at bulking and trying to focus on compound exercises. I'm noticed 'some' results from April and May but I'm not sure if improvements could be made to this current 3-workout per week routine.

The sets listed for my Monday routine do not include one or two warm-up sets at lower weights that I do first. I go no lower that 6 reps and no more than 10 (after which I up the weight). I'm trying to increase each week. The Dips and Pushups are new additions. Generally, the Dips are a real struggle so I'm happy to be doing those first and the Pushups are a nice (brutal) challenge at the end.

If anyone has some input please let me know so I can improve the routine. I'm not sure if I'm doing to many exercises, not enough reps, should switch something, etc. etc etc. Any input would be welcome

6 minutes warmup on stationary bike

Dips - 3 x to failure
Flat Bench Press - 3 x 6-10
One-arm dumbell row - 3 x 6-10
Incline Bench Press - 3 x 6-10
Wide Grip Lat Pulldown - 3 x 6-10
Seated Row - 2 x 6-10
Pushups - 2 x to failure

carguy · Mon, June 8th, 2009, 04:59 PM

Quote:

Originally Posted by Sharv

Thanks carguy! 30 lbs! How long a period was your bulk?

It was pretty long, I think 8 months. As soon as I stopped over-eating, I dropped back to about 178# pretty quickly but still needed some fine tuning. I hired a professional (SwoleCat, who was a sponsor on this site at the time) and did his SGX plan for three months. That really allowed me to drop my body fat and reveal the muscle I had put on in my bulk. Since then, I'm up about 8-10 pounds. I watch what I eat and am a regular at my gym, but don't sweat the details so much. I can pretty much eat what I want and my high levels of cardio and weights keep me healthy and fit. My avatar pic is current.

Sharv · Tue, June 9th, 2009, 09:11 AM

Quote:

Originally Posted by carguy

It was pretty long, I think 8 months. As soon as I stopped over-eating, I dropped back to about 178# pretty quickly but still needed some fine tuning. I hired a professional (SwoleCat, who was a sponsor on this site at the time) and did his SGX plan for three months. That really allowed me to drop my body fat and reveal the muscle I had put on in my bulk. Since then, I'm up about 8-10 pounds. I watch what I eat and am a regular at my gym, but don't sweat the details so much. I can pretty much eat what I want and my high levels of cardio and weights keep me healthy and fit. My avatar pic is current.

Well, that's good news. Seems time and consistency is the issue with an emphasis on diet. I'm trying my best and seem to be adding some weight. I'm tracking it through the month and we'll see where it all ends up.

Looking pretty cut in the avatar! Congrats and thanks for the input.

Akira-Kai · Tue, June 9th, 2009, 11:22 AM

Quote:

Originally Posted by Sharv

THE BIG GOAL:

To be fitter and look better at 40 than ever before!!!

I'm the same age as you and acheived this initial goal! - so you can definately do it! It's all about working out and sticking to a routine in both your eating and training. This, and your new journal, will really help keep your long term focus until it just becomes as automatic as cleaning your teeth!

All the best!

Sharv · Tue, June 9th, 2009, 11:44 AM

Well, yesterday's workout was great!! I was dying trying to push those last one or two reps in each set. The dips are a killer to start with but it's hard not to laugh at myself straining to do pushups to failure at the end of the workout. I just collapsed on the mat totally wasted at the end. Gotta expect some progress with beating the crap out of myself?

What ever doesn't kill you makes you tougher.... I hope?

I'm fighting a cold this morning which sucks. I'm going to stick with today's cardio and eat like a good boy.

Sharv · Wed, June 10th, 2009, 12:30 PM

Stuck with the cardio and abs for yesterday. Pushed hard and had a good workout and the cold seems to be on its way out.

Today is the Arms and Shoulders workout which I'm really liking. The routine is:

Alternating Dumbell Bicep Curls 3 x 6-10
Standing Upright Cable Rows 3 x 6-10
Scott Bench Preacher Curls 3 x 6-10
Close Grip Cable Tricep Pushdown 3 x 6-10
Shoulder Dumbell Shrug 3 x 6-10
Lying Two-arm Dumbell Tricep Curl 3 x 6-10
Reinforced One-arm Dumbell Bicep Curl 3 x 6-10

Yesterday's weight was 151.5 (which is 1.5 addition since June 1). Could just be a fluctuation so we'll have to wait and see if the trend continues through the month. Would be nice to end the month at 155. While I'm keen see a cut version of myself, I'll try to get the weight over 160 before switching to a cutting routine. It'll be more about how I look rather than how much I weigh (e.g. some chest and arm measurement increases).

Note to self..... get body fat measured.

Sharv · Wed, June 10th, 2009, 12:34 PM

Quote:

Originally Posted by Akira-Kai

I'm the same age as you and acheived this initial goal! - so you can definately do it! It's all about working out and sticking to a routine in both your eating and training. This, and your new journal, will really help keep your long term focus until it just becomes as automatic as cleaning your teeth!

All the best!

Thanks Akira-Kai!! Its been great posting on this site and hearing from other folks who've managed to have solid results at various ages and stages in their lives. It makes it all seem achievable.

I'm noticing some early results but I think if I can manage 2 solid back-to-back months (especially using the 100 Point Challenge) we'll really see if I'm getting it right. Thanks for the input!!!

Sharv · Thu, June 11th, 2009, 07:29 PM

Managed to stick with the plan but it felt like a sporadic and frantic mess. Everything but the workout was a mess. Meals were all over the place but I think I hit the caloric needs. I had to rush down to the gym for my Thursday cardio session on the bike and then rush back to my office, scarf down lunch and then run to a meeting. Then drank too much free coffee

. Ah well. At least I stuck with the plan.... mostly.

Yesterday's arms and shoulders workout was solid though. Feel a few tender spots today where I don't usually feel them. Good!!

Tomorrow my schedule is wrecked so I'm going to have to put in a legs workout at home in the early am. It'll keep me on track but it isn't going to be as tough a workout. Arrgh!!!

Sorry, too much complaining.

Sharv · Mon, June 15th, 2009, 01:19 PM

The weekend was less than inspiring. Not that it should be much since its "no workout" time but it was a struggle to keep the diet together (not eating particularly well) and it was tough to get in the extra meals around everyone else's schedules. It got sorta done but it was a drag.

Today's workout was also a struggle. I think I upped the weights too much because everything felt like work to complete. The shoulders were especially tired - probably overtraining the body a bit. I'm going to have to throttle-down the weights a bit to make sure it gets done and pace the increases more slowly. C'est la vie.

Akira-Kai · Mon, June 15th, 2009, 01:55 PM

Quote:

Originally Posted by Sharv

Managed to stick with the plan but it felt like a sporadic and frantic mess. Everything but the workout was a mess. Meals were all over the place but I think I hit the caloric needs. I had to rush down to the gym for my Thursday cardio session on the bike and then rush back to my office, scarf down lunch and then run to a meeting. Then drank too much free coffee

. Ah well. At least I stuck with the plan.... mostly.

Yesterday's arms and shoulders workout was solid though. Feel a few tender spots today where I don't usually feel them. Good!!

Tomorrow my schedule is wrecked so I'm going to have to put in a legs workout at home in the early am. It'll keep me on track but it isn't going to be as tough a workout. Arrgh!!!

Sorry, too much complaining.

I'm a great advocate of the Home Gym concept. It makes the training aspect of your new lifestyle a lot more controlable and they can easily be incorporated into a very small corner of your home.

I also found the best time for training was first thing in the morning (again only really possible with the home gym) as it's the only time you can guarentee consistency.

All the best!

Sharv · Mon, June 15th, 2009, 05:41 PM

Quote:

Originally Posted by Akira-Kai

I'm a great advocate of the Home Gym concept. It makes the training aspect of your new lifestyle a lot more controlable and they can easily be incorporated into a very small corner of your home.

I also found the best time for training was first thing in the morning (again only really possible with the home gym) as it's the only time you can guarentee consistency.

All the best!

I _totally_ agree with the home gym. However, I have a pretty early day anyway and two young munchkins to get up for school/daycare so this means a "home gym morning workout" is going to be _very_ early in the morning. It ain't impossible since I'm a morning person anyway but we get a very good rate at the gym facilities in our office which can't be beat (versus outfitting a home gym). It isn't perfect but its got more than enough for me at this point. I'm pretty consistent with working out when I first get to work but sometimes the work schedule screws it up. C'est la vie (for now).

Sharv · Wed, June 17th, 2009, 11:12 AM

Some updates for today.

Monday's Chest/Back workout was a killer. I think i increased the weights a bit to ambitiously. The shoulders were just trashed so I've throttled things back a bit and dropped the set of pushups at the end. Still plenty of exercises in the routine.

Tuesday's cardio was done as planned and today's arms/shoulders workout went great. Diet has been on track.

Yesterday's weight was 154 which, combined with last week's 151.5, seems to show a general upward trend (hooray!.... results!). It would be nice to end up the month of June at 155(ish) and carry through July to end up at 160. My current bodyfat % is between 16-19% which seems a reasonable level during this bulking phase.

I'm a bit unsure about how long and how heavy to go with this bulking phase at this point in time. I know how I want to look in the end and to talk numbers isn't really accurate. In the end I'd like to look 10 to 15 pounds heavier AND be cut but I think I'll work my way there in phases. Maybe get comfortably over 160 for this phase and then cut for a while to drop my bodyfat somewhere around 10 - 12%. Then repeat to end up cut and around 160-165 and 8-10% bodyfat? We'll have to see how it looks in the mirror.

Happy with the incremental results for the first half of June!