Making progress

84creative
84creative Posts: 128 Member
in Goal: Gaining Weight and Body Building
i6c9m211qrbb.jpeg

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.

Replies

  • 84creative
    84creative Posts: 128 Member
    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
    wiigelec Posts: 503 Member
    Looks like a pretty decent beach muscle routine!

    But what about the lower body?
  • 84creative
    84creative Posts: 128 Member
    @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
    giancarlov1191 Posts: 493 Member
    Be sure to track your workouts and keep progressing with weight, but is seems like you're on a good track.
  • 84creative
    84creative Posts: 128 Member
    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
    84creative Posts: 128 Member
    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”

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