My strength and muscle building log!

jpmaxxy

Apologies in advance for my blunt and plain language :pac:

After reading threads in the fitness forum for the past week I've decided to sort my weak and unfit body out using home workouts. I am looking to gain strength, endurance and put on some lean muscle while becoming more flexible. I hope some of you will enjoy following my progress and I hope I make some!

Here's my stats:

Age: 21
Male
Height: 6'
Weight: 11st 1.25lbs / 70.4kg

I am slim enough but I think I am very unfit (high heart rate) and pretty weak.
I have the following equipment: A barbell (but no locks for it . .), dumbells w 4x2.5kg 4x1.25kg and 4x0.5kg weights, skipping rope. I have ordered a 16kg KB an exercise mat, grid roller and some fish oil so I should have them in a week. So that's what I'll be working with for the next few weeks.

If you all have any recommendations to my diet, goals/plan or want to set out a weekly training schedule etc. please feel free!

I'll post Day 1 now cheers!

EDIT: Thought I should put in that my lower back always seemed weak and has poor endurance especially with press-ups

jpmaxxy

Day 1

Breakfast:
2x Weetabix w Low fat Supermilk and a spoonful of flaxseed/goji berries mix.

Lunch:
2x Tesco Scottish Rough Oatcakes w chunky peanut butter
Carton of ribena and a single strawberry

Dinner:
Chicken Stirfry w lots of veg and uncle bens brown rice

After workout:
1 slice of cheese 1 slice of ham and a mouthful of Supermilk

Supper:
2 scrambled eggs on 2 slices of McCambridge brown bread w spreadable butter

I don't drink tea or coffee and had 2 or 3 pints of water throughout the day

For my workout I really wanted to try out these metcons I was reading about so I done a dynamic warm-up then done press-ups to fail (I am rubbish at them can barely do 5 used to be able to do 12) managed 5 then straight into dumbell bent over rows w 10kg which I can manage ok done 8 then into reverse ab curls mixed with crunches then squats and repeated for about 15mins. I was absolutely destroyed at the time but feel ok now. I am that unfit. That's about it apart from 30mins playing drums throughout the day.

G86

You haven't listed if you're male or female?:)

jpmaxxy

Oops male

jpmaxxy

I worked out on the Friday with the newly arrived 16kg KB and Grid roller it felt a lot better than Thursdays workout. Done a few minutes foam rolling then dynamic stretching into 4 rounds of :

Press-up x5
One armed rows x5 16kg KB
Squat x10 16kg KB
Reverse ab curls x10
16kg KB swings x10

1 minute break.

Couldn't do the KB swings managed about 7 or 8 most rounds (first time doing them and I never really work out my hamstrings or glutes) but today I done all 4 rounds successfully might have to try 5 rounds next time.
Unfortunately I binged alcohol on Saturday night and ended up having a taco chip and I had a hungover fry on Sunday. Ah well back on track now.

Monday 19th July:

2x Weetabix w LF Supermilk and spoonful of flaxseeds and goji berries

Lunch: 2x slices of McCambridge brown bread, spreadable butter and smoked salmon.

Post workout: 3 Oatcakes and peanut butter

30mins Later had dinner:
Roast dinner: 2 Potatoes small, chicken w gravy, stuffing and carrots and broccoli and milk

Tea - I will likely have 2 scrambled eggs on wholemeal bread

EDIT: How do you thank people's posts? Thanks!

Lazyitis

There's a little thumbs up symbol at the bottom right hand corner of each post, but you may have to wait till you get up to a certain post count to use it/see it.
Keep up the good work!

jpmaxxy

Thanks Lazyitis