Making progress

84creative

Hi All, around 18 weeks ago I started working out again. Each year during the run up to summer I’ve found myself doing a few weeks of pushups, rows, bicep curls and triceps extensions. This will be the longest streak yet, still working out from home. It’s seems a lot has changed since I last worked out. I’ve come across the term “Reps in Reserve” and have been increasing the weights I use while decreasing the RIR’s each week (working from 3 RIR to failure per micro cycle). So far my chest seems to be a little bigger and I’ve gained almost an inch on my arms (I started off with 14 and a half inch arms and I’m now on 15 3/8ths). Keen to document my progress to hold myself accountable so I can keep going and hopefully making working out a regular hobby. I’m 35 now so pleased with any progress I make.

84creative

My current workout...

Monday

Dumbell Bench Press
36.5kg each (0.5, 2.5, 4, 10 / 5, 5, 4, 2.5, 0.5 + 2.5 bar)
10 (1RIR)
9 (1RIR)
7 (1RIR)
6 (1RIR)
5 (1RIR)
36 reps
5 to 10 rep range

Single Arm Lying Tricep Extension
18.5kg each (0.5, 2.5, 5 / 5, 2.5, 0.5 + 2.5 bar)
7 (1RIR)
6 (1RIR)
5 (1RIR)
18 reps
5 to 7 rep range

Lateral Raises
6.5kg each (2 / 2 + 2.5 bar)
20 (1RIR)
18 (1RIR)
16 (1RIR)
14 (1RIR)
68 reps in total
14 to 20 rep range

Wednesday or Friday

Chin ups
Bodyweight
8 (2RIR)
7 (1RIR)
6 (1RIR)
5 (0RIR)
26 reps
5 to 8 rep range

Dumbbell Bicep Curls
20.5kg each (5, 4 / 4, 5 + 2.5 bar)
7 (1RIR)
5 (1RIR)
4 (1RIR)
4 (1RIR)
16 reps
4 to 7 range

Dumbbell High Pull
9kg each (1.25, 2 / 2, 1.25 + 2.5 bar)
22 (3RIR)
22 (3RIR)
19 (3RIR)
19 (3RIR)

Friday or Wednesday

Reverse Grip Dumbbell Bench Press
29.5kg each (2, 2.5, 5, 4 / 4, 5, 2.5, 2 + 2.5 bar)
14 (1RIR)
13 (1RIR)
12 (1RIR)
9 (1RIR)
8 (1RIR)
45 reps
8 to 14 rep range

Bent over rows
29.5kg each (2, 2.5, 5, 4 / 4, 5, 2.5, 2 + 2.5 bar)
13 (1RIR)
12 (1RIR)
10 (1RIR)
9 (1RIR)
44 reps
9 to 13 rep range

Hammer Curl
20.5kg each (5, 4 / 4, 5 + 2.5 bar)
8 1RIR)
6 (1RIR)
5 (1RIR)
4 (1RIR)
19 reps
4 to 8 rep range

Lying Barbell Tricep Extension
34kg each (2 2.5, 10 / 10, 2.5, 2 + 5 bar)
9 (1RIR)
8 (1RIR)
8 (1RIR)
7 (1RIR)
32 reps
7 to 9 rep range

Bent Over Row (Elbows out)
12.5kg each (5 / 5 + 2.5 bar)
24 (2RIR)
19 (2RIR)
18 (2RIR)
18 (2RIR)
79 reps
18 to 24 range

wiigelec

Looks like a pretty decent beach muscle routine!

But what about the lower body?

84creative

@wiigelec I was aiming to add in 4 sets of body weight squats, 4 sets of lunges and 4 sets of a farmers carry on a Tuesday but missed it last week and the week before.

I’ve only managed 2 leg days in 18 weeks due to changing my sets and exercise selection weekly.

I’ve been hammering podcasts from Mike Israetel, Eric Helms, Lyle McDonald and it’s taken me a good while to pick a routine to stick with. Seems so much has changed in the last 10 years that I’ve been playing catch up.

giancarlov1191

Be sure to track your workouts and keep progressing with weight, but is seems like you're on a good track.

84creative

giancarlov1191 wrote: »

Be sure to track your workouts and keep progressing with weight, but is seems like you're on a good track.

Feels like I’m on the right track :-)

84creative

Current body measurements from the 4th November...

5’9”
12st 0.2lbs
Chest 42” 4/8
Bicep 15” 4/8
Forearm 12” 5/8
Thighs 21” 4/8
Calves 15”
Waist 31”