Introduction:
Ok since this is going to be "get to know you" post I'll say a few things about me
Basically I want to bulk up, not massively, I've been working out on and off for around three months, gained around 3 kilos
I weigh around 78-79 kilos and I'm 177cm tall (use to be 74-76)
I'm a generally fit guy, I do run every now and then (really, whenever I'm not home I am always running or doing something active), do some skipping with the rope, go beach on average twice a month and I watch weight/what I eat (although I do eat a lot)
I use to be quite skinny until I decided to increase intensity + slow down the actual exercises (silly momentum..)
when I do work out, I grow quite quickly, the big issue is actually being consistent, I get lazy
yet I still eat the same (lots of meat/egg/bread) so chin does bounce from generally firm to fatter
what makes me lazy is being at home, I just feel like doing nothing and enjoy being in comfort zone
I already know the solution to problem which is to simply get outside, its actually getting up that is the problem
either way, I joined these forums to motivate me, teach me technique and how to properly do exercises + share what I've learnt
I have no "solid" workout, it varies but I do have a "core" routine, sometimes I do calf lifts with weights, sometimes I do squats
I have 11kilo dumb bells + 1.5kg dumb bells, I also use bed, mirror and guitar amp aswell
I do weekly goals, since I go seeing friends on the weekend, I aim for Saturdays
so I work out during the week and by Saturday I see if there is any difference
I find this more motivating than months/years because it gives me short term goals that I find much more achievable that eventually build up to long term
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Workout Routine
I don't do sets all in one go, I say do curls then crunches then push ups then curls etc
4 sets of 10-15 crunches (random 5 second hold) I sometimes mix it up with toe touches and V-ups
4 sets of Stomach Vaccuum (hold for 20-40 sec)
3-4 sets of 10 curls (I hold every 5 lifts for 4 seconds)
4 sets of 15 push ups (with inner and mid push ups mixed in between)
3 sets in total of back workout
2-3 sets of inclined dumb bell press
back workout is mashed all into one, so I do some shoulder/mid back lifts (say 6 with mirror, 10 with dumb bells, 5 with bed) then do some lower back lifts (10 with dumbells, 10 with bed, 20 Hyperextensions ) then go back to shoulder lifts but then change grip to 5second shoulder lift with bed
so it goes upper/mid, lower/mid, upper, lower, mid/lower etc (I mix it up but count with uppers)
sometimes I don't do 10 with the bed, maybe only 5 and then 5 with hyperextensions, sometimes I don't do hyperextensions and do it all with the bed/weights
usually around in total 3 sets, with diminishing returns (don't want to injure myself)
leg workout.
3-4 sets of 20-40 calf lifts
3 sets of 10 with dumb bell leg lift
3 sets of 10 hamstring curls
squats (hold for 10-20second) as many as I can do until it starts to tense, then I rest, do another exercise then get back to it
I lift 11kg dumbell with legs (I lie down, put upper legs in the air and lift the weights with feet and sometimes hold)
I strap 1.5kg weights to the top of feet and practice double pedal with heel up + clean the house
I rest every 1-2 days depending on the intensity, sometimes I focus purely on back/chest so the next day I can do legs/stomach or if I do it all that one day then I rest for 2 days (minimum one day)
sometimes I do slightly less one day and then "finish it off" the next day (maybe half the last set or do one less set)
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Diet
I eat breakfast everyday, I usually have two scrambled egg sandwiches with cheese and ham/bacon or I have 5 weet-bix (you Australians!)
lunch varies, usually a sausage sandwich, apples + sandwich or anything I can find in the house that satisfies me (sometimes weet bix becomes lunch), I tend to have two half with an hour gap
dinner, I aim for a square meal of vegies, meat and rice but sometimes it becomes purely meat+bread
yep so thats me
I tend to work out at night (11pm-2am) because that is when I feel most motivated... sleeping pattern is quite off, I usually sleep at 2-3am until 10-11am
biggest problem again is being consistent (that is why I've only gained 3kg in 2months)
, sometimes I work out a week perfectly then slack off one or two days the next week then skip the third week totally then work out hard again the 4th week then only work out twice the following two weeks etc to the point where I don't work out at all!
with "varying" routine, I sometimes skip exercises for whole weeks
In Conclusion, I will start now (I missed yesterday) and will again the day after tomorrow