So, I decided to start documenting my gym sessions.
Currently, I train in a gym near my dorm. It is convenient and free. However it only has machines and dumbbells, so not ideal, but will do. I will focus on training to muscle exhaustion. Usually 4-5 sets of 12 reps. With 30 sec - 1 min rest in between sets. Right now I don't have a strict regimen. I just go by feeling. Usually I do 1 or 2 muscle groups per session. Also, training is not my no1 priority now, but I just want to get back in the habit. I try to train more often but train less muscle groups per sessions. I feel it is better suited for me right now than doing it 3 times a week but with more intensity.
I am 6'6 , current weight in the 90's kg (haven't measured in a while). Probably around 10% fat. I will focus on gaining mass.
Without further ado , my training sessions:
On Monday I did l did pulldowns with the lat pulldown machine. Hands bit wider than shoulder level and pulled to my collarbone, don't remember weight, 4 x 12 and bicep curls, don't remember weight 4x12.
On Tuesday the squat rack was occupied so I used the leg press 5x12. I started at 90 kg and added 10 kg each set, stopping at 140. I was trying to figure appropriate weight since I didn't use it before. I also did my triceps, that exercise when you pull the dumbbell from behind the head upwards, don't remember weight 4 x 12.
On Wednesday I felt like I didn't do legs enough so I did squats. I warmed up with 40kg x 12 . Then did my usual 50kg x 12. I decided to try more weight so I did 2 x 8 of 55 kg, my new weight.
Today I did 7 x 35 ab crunches. I moved from 30 crunches so this is progress. I used an crunch aid that looks like this (sc01.alicdn.com/kf/HTB1a55.HXXXXXXyXXXXq...XXyXXXXq6xXFXXXT.jpg) . When I use it I notice I do proper crunches with effort geared towards my upper abs. I didn't realize I was doing crunches wrong until a while ago. Proper crunches are actually hard . Then I blasted my shoulders, did a set consisting of frontal dumbell raises, lateral dumbell raises and another form of dumbell raises (one where you lean with your elbow on your knee and lift with the other hand) for 12 reps each one after another. I repeated this 5 times. I used a 5kg dumbbell. By the end I could barely put my jacket on LOL.
In regards to diet.
On Monday I ate oats in the morning and pasta in the evening, both in large quantities.
On Tuesday I don't remember.
Yesterday I skipped breakfast due to rushing to a presentation. But I ate 2 buns and a salad bagel by 10 am. Around 5pm I ate 2 big bowls of buckwheat with canned meat and 1 kg of carrots (for real).
Today I ate a shit-ton of sandwhiches in the morning. There is a cantina near me where you can eat as many sandwhiches as you want for only 1,5 $ ! . I probably ate around 8. Right now planing to eat some vegetables. Really want to make a salad right now.
Currently, I train in a gym near my dorm. It is convenient and free. However it only has machines and dumbbells, so not ideal, but will do. I will focus on training to muscle exhaustion. Usually 4-5 sets of 12 reps. With 30 sec - 1 min rest in between sets. Right now I don't have a strict regimen. I just go by feeling. Usually I do 1 or 2 muscle groups per session. Also, training is not my no1 priority now, but I just want to get back in the habit. I try to train more often but train less muscle groups per sessions. I feel it is better suited for me right now than doing it 3 times a week but with more intensity.
I am 6'6 , current weight in the 90's kg (haven't measured in a while). Probably around 10% fat. I will focus on gaining mass.
Without further ado , my training sessions:
On Monday I did l did pulldowns with the lat pulldown machine. Hands bit wider than shoulder level and pulled to my collarbone, don't remember weight, 4 x 12 and bicep curls, don't remember weight 4x12.
On Tuesday the squat rack was occupied so I used the leg press 5x12. I started at 90 kg and added 10 kg each set, stopping at 140. I was trying to figure appropriate weight since I didn't use it before. I also did my triceps, that exercise when you pull the dumbbell from behind the head upwards, don't remember weight 4 x 12.
On Wednesday I felt like I didn't do legs enough so I did squats. I warmed up with 40kg x 12 . Then did my usual 50kg x 12. I decided to try more weight so I did 2 x 8 of 55 kg, my new weight.
Today I did 7 x 35 ab crunches. I moved from 30 crunches so this is progress. I used an crunch aid that looks like this (sc01.alicdn.com/kf/HTB1a55.HXXXXXXyXXXXq...XXyXXXXq6xXFXXXT.jpg) . When I use it I notice I do proper crunches with effort geared towards my upper abs. I didn't realize I was doing crunches wrong until a while ago. Proper crunches are actually hard . Then I blasted my shoulders, did a set consisting of frontal dumbell raises, lateral dumbell raises and another form of dumbell raises (one where you lean with your elbow on your knee and lift with the other hand) for 12 reps each one after another. I repeated this 5 times. I used a 5kg dumbbell. By the end I could barely put my jacket on LOL.
In regards to diet.
On Monday I ate oats in the morning and pasta in the evening, both in large quantities.
On Tuesday I don't remember.
Yesterday I skipped breakfast due to rushing to a presentation. But I ate 2 buns and a salad bagel by 10 am. Around 5pm I ate 2 big bowls of buckwheat with canned meat and 1 kg of carrots (for real).
Today I ate a shit-ton of sandwhiches in the morning. There is a cantina near me where you can eat as many sandwhiches as you want for only 1,5 $ ! . I probably ate around 8. Right now planing to eat some vegetables. Really want to make a salad right now.