Hello everyone, this is my first post.
I’m sure there has been half a million of these threads before, but since everyone starts out lifting with a different level of fitness and with different goals in mind, i feel that maybe it isn’t so bad to start another one.
Height: 5ft. 8’
Weight: 170lbs ish
Body fat: no idea
First of all, i don’t have access to a gym, but i do have two adjustable ironmaster dumbells (up to 75lbs each) and a bench.
My routine is pretty light at the moment, to say the least. This is mostly because i’m new and hardly have a clue about what routine would be most appropriate for my goals.
Right now i’m basically targeting the arms every three days with these exercises:
Side Raise: 15lb each arm, 10 Reps, 3 sets
Shoulder Press: 30lb each arm, 10 Reps, 3 sets
Arm Curl: 30lb , 10reps, 3 sets per arm
Incline Bench Press: 40lb each arm, 10reps, 3 sets
I pretty much reach failure with the last rep of each set (feel free to tell me if that’s disgracefully weak, or just average).
I also do yard work about an hour a day, and climb a 100ft tall ladder up to six times per day ( job related)
- Over all larger and stronger upper body and arms
- Stronger torso
- Loose the stomach fat
- Slimmer, yet stronger and more balanced* legs
* I was avid cyclist from childhood up until a few years ago, but have stopped for now because my hip flexors and quads were becoming more developed, dominant, and tight compared to my hamstrings and glutes which were becoming the opposite. This sort of started to become problem in terms of biomechanics.
100% clean. No alcohol, processed foods, refined sugar, etc.
For breakfast i’ll usually slice up and bake a medium potato, and have it with an avocado. Then a bowl of sprouted grain cereal with 2% fat goat milk. Maybe i’ll have some greek yogurt as well if i’m still hungry.
For my main meal of the day, i cook a huge skillet full of veg chili or lentil curry, with lots of spices and have that through out the day with brown rice or quinoa and some dairy product like cottage cheese.
4 large free range eggs
a can of salmon
half a chicken breast.
an Orange or some other fruit
L-Glutamine x 1tsp
Whey isolate x 1 scoop
Hemp protein x 1scoop
Harmonized vegan protein x 1 scoop
I don’t weight food, or count calories. Right now I just eat high protein foods until i’m full.
I would appreciate constructive criticism, advice, or anything to help establish an effective routine.