Rate My Transformation

Hi, I joined to forum to see what people think of my physique…I am currently trying to cut up some more, I am open to any suggestions. I want to let everybody know, that I work out at home, and all I have is a pair of adjustable dumbbells that go up to 120 lbs each.

Join a gym or buy more equipment.

the original picture was taken Dec 17th…I have been working out consistently 3 times a week and cardio 3 times a week…here are my new pictures…this picture was taken today.

Drop the cardio, eat more and get to a gym. You’ll not get far with a total of 240lbs of weight at your disposal.

[quote]Derran wrote:
Drop the cardio, eat more and get to a gym. You’ll not get far with a total of 240lbs of weight at your disposal.[/quote]

Hey Derran, I will be joining a gym but that will be in a few months. My life as a student, father, and only income in my house really takes a lot of my money and time. Anyways, I did want to post by before picture, It has taken 6 months to get were Im at…little by little.

i think ur progress looks decent

do u have a pullup bar… lat width seems to be lacking a lot

i would get a pull-up bar and a dip belt

dip belt 20-35 dollars

pullup bar for home- dunno but they aren’t that expensive and u just install them in a doorway

with ur dumbbells u will be able to add plenty of weight to the dip belt when doing pullups

what does ur current routine look like… im interested since all u have to use are dumbbells?

dip belts can be very versatile… if u find something to do dips on in ur house which may not be too hard… saw horses for example
u can also use it for weighted standing calf raises and donkey calf raises… and i think some kind of squat which i now forget the name of

You’ve definitely dropped some fat.

Even just getting a barbell and slowly building up a weights collection is going to help.

If you’re really stuck for cash, it might be worth having a look at Pavel’s stuff with a kettlebell. One kettlebell is far cheaper than a bunch of weights, but TBH the sooner you build up weight set, you sooner you’ll get bigger.

Good call on the pull ups though. Even without a bar you can do towel pullups on the edge of a door - just Google it if you can’t visualise it.

[quote]HotCarl28 wrote:
i think ur progress looks decent

do u have a pullup bar… lat width seems to be lacking a lot

i would get a pull-up bar and a dip belt

dip belt 20-35 dollars

pullup bar for home- dunno but they aren’t that expensive and u just install them in a doorway

with ur dumbbells u will be able to add plenty of weight to the dip belt when doing pullups

what does ur current routine look like… im interested since all u have to use are dumbbells?[/quote]

Yes, I do have a pull up bar and a dip belt. I am going to post a picture of my back soon. As far as my workout routine well here it goes…I do these exercises back to back for a total of 20 min, I also do 10 min of back to back exercises for my abs and lower back. On my off days I do HIIT cardio…I usually punch the hell out of a mattress for about 15 to 20 min.

day 1
a1:single are floor press 105lbs
a2:pull up bar 50 lbs on dip belt.
Day2
a1:split squat 65 lbs.
a2:dumbbell press 65 lbs.
Day3
a1: hammer curls 85 lbs
a2: tri. extentions 85 lbs

Let me know what you think!

Progress is coming, it is visually there. Keep it up! Good work.

It’s good to see you got rid of your titties. Your workout isn’t that bad considering your lack of resources. How much is this gym membership going to cost? It might be worth it to save for an olympic bar and weight set (I’ve seen it on sale for $99 many times) and a decent olympic bench with extendable arms. Do you have the room? Then you could do a complete barbell routine, my favorites:
Starting Strength

Strong Lifts
stronglifts.com/stronglifts-5x5-beginner
-strength-training-program/

what rep ranges are u hitting on these … or are u basically doing them edt style???

also what do ur other days look like… this day only means a little without the context of the rest of ur workout… but it looks decent

[quote]TheDudeAbides wrote:
It’s good to see you got rid of your titties. Your workout isn’t that bad considering your lack of resources. How much is this gym membership going to cost? It might be worth it to save for an olympic bar and weight set (I’ve seen it on sale for $99 many times) and a decent olympic bench with extendable arms. Do you have the room? Then you could do a complete barbell routine, my favorites:
Starting Strength

Strong Lifts
stronglifts.com/stronglifts-5x5-beginner
-strength-training-program/

[/quote]

TheDudeAbides…right now I can’t afford a gym membership, it’s ok though, next quarter I will be attending a school with a nice gym so im not sweating it. To be honest with you all im worrying about is loosing some fat for spring break. Thanks for the links i liked the strong lifts workout. As far as saving for a barbell, it is a good idea if i was to keep training at home, but in a few months i will have a free gym…so i rather wait. Thanks for the tip…

[quote]HotCarl28 wrote:
what rep ranges are u hitting on these … or are u basically doing them edt style???

also what do ur other days look like… this day only means a little without the context of the rest of ur workout… but it looks decent[/quote]

Sorry, HotCarl28 im not sure what you mean by what my other days look like? If you are asking on my off days, I do cardio but the hiit kind. As far as my training style, yes it is edt and I shoot for 50 reps, as soon as i reach this number i add weight. Do you have any suggestions for my training?

oh sorry… i thought ur workout that u posted was one day … i didn’t realize each pair was a day… well in this case i do have some suggestions for ur training… i would through in another pair on each day of ur workout… so two 15 minutes blocks… which will prolly end up taking about 40 minutes with warm ups and time between blocks

maybe cut out some of the cardio for times sake…edt is supposed to keep u lean as it is and so maybe just two times a week… if there is a serious time issue…

day 1
a1:single are floor press 105lbs
a2:pull up bar 50 lbs on dip belt.
Day2
a1:split squat 65 lbs.
a2:dumbbell press 65 lbs.
Day3
a1: hammer curls 85 lbs
a2: tri. extentions 85 lbs

one other problem i have with this is that on day three u are doing to isolation exercises for arms… in edt and especially if ur limited to six total exercises u should definitely be choosing all compound movements

another thing is that Staley typically recommends antagonistic pairs when done in this style

maybe a routine that looks more like this

Day 1
a1 and a2 Lunges (each leg counts as the antagonistic pair)

b1 DB Bent Over Row
b2 DB Bench Press

Day 2
a1 Push Press
a2 Pull Up

b1 and b2 single leg squats

Day 3
a1 Upright row or High Pull
a2 Dip

b1 and b2 1 arm dumbbell deadlifts

Youve done a lot better than most people have with your limited equipment. You seem to be pretty determined and willing to train, no matter what. I will be interested to see what you can do once you get into a well equipped gym.

[quote]William198 wrote:
Progress is coming, it is visually there. Keep it up! Good work. [/quote]

Thanks I really appreciate it!

[quote]HotCarl28 wrote:
oh sorry… i thought ur workout that u posted was one day … i didn’t realize each pair was a day… well in this case i do have some suggestions for ur training… i would through in another pair on each day of ur workout… so two 15 minutes blocks… which will prolly end up taking about 40 minutes with warm ups and time between blocks

maybe cut out some of the cardio for times sake…edt is supposed to keep u lean as it is and so maybe just two times a week… if there is a serious time issue…

day 1
a1:single are floor press 105lbs
a2:pull up bar 50 lbs on dip belt.
Day2
a1:split squat 65 lbs.
a2:dumbbell press 65 lbs.
Day3
a1: hammer curls 85 lbs
a2: tri. extentions 85 lbs

one other problem i have with this is that on day three u are doing to isolation exercises for arms… in edt and especially if ur limited to six total exercises u should definitely be choosing all compound movements

another thing is that Staley typically recommends antagonistic pairs when done in this style

maybe a routine that looks more like this

Day 1
a1 and a2 Lunges (each leg counts as the antagonistic pair)

b1 DB Bent Over Row
b2 DB Bench Press

Day 2
a1 Push Press
a2 Pull Up

b1 and b2 single leg squats

Day 3
a1 Upright row or High Pull
a2 Dip

b1 and b2 1 arm dumbbell deadlifts
[/quote]

Man i really like the way the workout looks…i’ll start it this monday. I’ll let you know how it goes. Thanks!

[quote]Stronghold wrote:
Youve done a lot better than most people have with your limited equipment. You seem to be pretty determined and willing to train, no matter what. I will be interested to see what you can do once you get into a well equipped gym.[/quote]

Thanks a lot for the comment. Man I can’t wait either, I think I will be doing big weights.

cool ill be interested to see how it goes