QUOTE(marfccy @ Jun 24 2018, 09:20 PM)
hi people, this question may be thrown around like tonnes of time dee but i wanted some feedback for improvements nonetheless
So far whats happening for me is that i started to work out seriously at home since march, using the stronglift 5x5 as base + others that i think would be useful. started out as a skinnyfat 176cm 66kg that time, with last i weigh in being 68+kg now after 4 months-ish. still skinnyfat but at least shoulder and arms more definition now
what i have as weights at home is a 1x5kg fixed weight dumbell and 25kg EZ curl barbell (4x5kg plates, bar estimated at 5kg). this is normally my routine every alternate days in a week. below routine usually finish in 1-1 1/2hrs
barbell lift (25kg), 12,10,8,6,6 (last 2 set 6 rep is failure)
barbell row (25kg), 25,25,25,25
shoulder shrugs (25), 30,30,30
barbell curl (15), 20,18,16,14,14 (25kg curls barely 5reps before break form)
concentration curl (5), 20,20,20
side raise (5), 15,15,15,15
front raise (5), 15,15,15
tricep curl (5), 20,20,20 (sometimes with barbell 15kg)
dumbbell bentover row (5), 25,25,25
squats (25), 15,15,15
sitting calf raise (25), 100,100,100
sit-ups, 10,10,10
once a week add ons
deadlift(25), 25,25,25
push-ups, 10,8,8
plank for 45sec
not sure if my current routine is decent enough to continue onwards until my desired size (lean with emphasis on broad shoulders) and weight (73-75kg). was thinking to achieve that in 9-12 months range but without supplements like protein shake etc. seems like a far cry now though at the rate im progressing as im not doing any counting on my protein+carb intake
what do you think i could improve with my limited equipment? or should i invest further and actually join a gym to hit the heavier weights/better equips?
QUOTE(marfccy @ Jun 26 2018, 08:49 PM)
well 1 year is forcing it
im no celebrity with super trainers but one could dream
sides, im not looking to be big but just enough to the point nobody will ever look at me and say im skinny
"176cm 66kg that time, with last i weigh in being 68+kg now after 4 months-ish."
Congrats!
Good news
You, being 25 young and able to recover faster (if rest & nutrition is good enough) - should be able to hit 70-72kg with lean mass (not whale blubber) in several months kua. Just based on my own experience / frame - i'm 178cm & i can, within 6+/- months, swing from 67kg+/- (too busy / hectic to do heavy lifts - just bodyweight plyos) to 71kg+ (with heavy lifts on the basics like deadlifts, squats, pull-ups, cleans & presses).
Bad news
Maybe even at 74kg, U'd still look lean with clothes on.
FYI - even at 72kg now (ya, i've focus & time to lift heavy), people still say i'm lanky / skinny
. However, looking at the mirror (the best judge, not the weighing scale) with shirt off, can easily see the results - striation of the muscles below the skin & the "3D effect".
If i've 1 suggestion - focus on the big 5s: Squats, Deadlifts, Bench (Incline) Presses, Standing Rows, Shoulder Presses / Clean & Press WITH HEAVY enough INTENSITY (eg. till failure, then strip sets). U should be fried or dead after 20mins to 30mins - it's like sprinting all out (rest between sets ya) VS jogging.
Also,
if U are doing it solo @ home & dont have equipment to "spot" U when U hit failure, i'd suggest dumbells for squats, bench presses, shoulder presses, etc - for safety
Gambate!
Note - i'm no expert but i've been doing HIT before HIT was an in-thing
(HIT = High Intensity Training)
old / senior fart just sharing - no absolute right/wrong in training, most important is doing it
PS: Nowadays U guys are lucky - YouTube!! Checkout AthleanX - good logical & executable info
This post has been edited by wongmunkeong: Jul 4 2018, 05:00 PM