Cardio Friday

Friday evenings have always been a loss in the past. This was due to me having to attend scout meetings.
But thanks to the summer holidays Friday's are now my own (ish).

So even without the scouts I ended up at the scout hut, for a planning meeting.
I decided to use my trip to the hut as an opportunity to do a bit of running.
Nothing too strenuous, just a little interval running or 30 seconds on 30 seconds off.
On the way home I did the full length in one go (just under 2km)

Even though it was a day for cardio I still couldn't help knocking out a little work with the dumbbells:

Overhead dumbbell press
10kg dumbbells 30reps

Dumbell bicep curls
10kg dumbbells 30 reps

Extended shrugs
10kg dumbbells 15reps

4 rounds of this before my run to get the blood flowing,

Tomorrow is my designated rest day before a visit to the gym on Sunday.

New Month, new workout

I've stepped up my weeknights to hold some interval cardio and some new workout techniques.

Tonights workout included 4 rounds of:
Overhead dubbell press
10kg dumbbells 15 reps

Front Squats (w/dumbbells)
10kg dumbbells 8-10 reps

Lunges w/dumbbell press ups
10kg dumbbells 8-10 reps

Elevated Press-Ups
no weight 15reps


I'm also starting each day with some stretches and 20 elevated push-ups

Laziness sets in

Due to copious amounts of alcohol consumed on Saturday night I completely bugged out from going to the gym.
Laziness had truly set in as it's now Tuesday and I'm only now working out.

As part of this new workout schedule, today is cardio day.
The set for which is some good old fashioned running... and not that much of it.

Interval training with 30seconds walking and 30seconds running. x8 rounds.
Tomorrow it's back on the weights and physical workout!

Half Way through

I'm quite enjoying this half-way break. But I can't wait to get back on it.
I've not done any form of exercise, except my usual walk to and from work (5 miles).

Another couple of lazy days and I'll be back on it on Sunday.
The last 30 days workout is looking to be rather excessive. 6 days a week work out with 1 day of rest.
The workout plan I am devising is going to stretch my limits.

Expect more detailed workouts and timings for the last home-stretch.

Tues-Day off

Having a recovery day today, my lats are in agony from Sunday.

Got a decent program from a friend in work who used to be a body builder.
I shuld be changing my routine once I've managed to make head or tail of it all.

Monday Cardio

I realised I'd not really done much on the bike recently so decided to dust it off.
24.32km is a good amount for first day back on it :)
Before that though i did a cheeky bit of dumbbell work:

Bicep curl
10kg 35reps x1

Overhead tricep press
10kg 25reps x1

Extended shrugs
10kg 20reps x1

Gym visit (week 7)

Back to the gym for a heavy workout.
Been lazy this past couple of days.

My aim is to push myself a little further. Heavier weights with lower reps in a shorter amount of time should do it.

Lat Pulls
100kg 8reps x8
Extended shrugs
15kg 10reps x8
Leg Press
130k 12 reps x8
Chest Press
60kg 8reps x8



Add on my normal cardio of walking to the gym and protein shake.

Saturday squeeze.

Took the babies to Chessington today so didn't have much time today.

Managed to squeeze in some bicep curls whilst making my lunch.

Bicep curls 10kg 20reps x8


Tomorrow is Gym day, so I'll end up making up for lost pain.

Half way through

Day 45, can't quite believe I'm here already.
It's Friday again, so no workout. Straight from work to Scouts and home.

Thursday hurtday

Traps are hurting today, seems the shrugs are working.
I'm at a stage where it's not only me that's noticing the change in my body.
A couple of people in work have commented also :)

Squeezed in an epic home workout tonight:


Tricep overhead press 10kg 20reps x8
Dubbell curl 10kg 20reps x8
Extended dumbbell shrug 10kg 10reps x8

Double-workout tonight to make up for no workout tomorrow.

Wednesday workout 3

Only managed to 2 meals today due to manic workloads.

Just got Lego Batman 2 for the xbox so squeezed in a quick dumbbell workout.

Tricep overhead press 10kg 20reps x4
Dubbell curl 10kg 20reps x4
Extended dumbbell shrug 10kg 10reps x4

Tuesday troubles

Still having a nightmare in work so skipped meals again today.
Again, only a small workout at home to tide me over.

Armor Abs II.
10 minutes left twist crunch
10 minutes right twist crunch
10 minutes Central crunch

Tricep overhead press 10kg 15reps x4
Dubbell curl 10kg 20reps x4
Extended dumbbell shrug 10kg 10reps x4

Melancholy Monday

Horrific 11 hour shift in work resulting in a mentally drained workout!

Work stressed me out so much that I only had time to have 1 meal.
Only managed a small workout session at home as well.

10 minutes on AAII working on direct ab crunches.
10kg extended shrugs 10reps x3

Followed by my daily protein shake (This new brand is rank!!!) and a shower before bed.
Really poor form on my part.
I need to make up for it tomorrow with some Cardio.

Sunday worship

Got to the gym today really enthusiastic, jumped straight into the rowing machine for a 30minute session.
I started to feel a pull on my legs whilst rowing, seems that the 6+ miles a day I walk isn't really that strenuous.... Enter squats and leg presses (Muscle group Below)!

So there we have it, I am now no longer on the course I set myself over a month ago. I have deviated further than I thought I would.
The initial toning-up with basic exercises swiftly changed to home gym equipment workouts, then just as swift changed to full gym workouts.
And here I am.... Working on all muscle groups at least 4 days a week, with Cardio in between and a full gym visit every weekend.

I never dreamed I'd enjoy it as much as I am doing. I get quite smug when I catch a glimpse of myself, to see all the hard work paying off is brilliant!!

Today's workout at the gym looked like this:

30 minutes rowing (5.3km)
60kg Chest Press - 8reps x10
70kg Lat Pull - 10reps x6
130kg Leg Press - 10reps x6
20kg Barbell Squats - 10reps x2

I'm probably going to feel it on my legs tomorrow during my walk into work!

Hey ho, as they say... No pain, No body like a male stripper.
Obviously I'm paraphrasing ;)

NC

Saturday top-up

Up until now my workouts have been focused on 2 sets of muscle groups, Back and Biceps & Chest and Tricep. With the odd workout on my abs thrown in.
Today I add a third set, Shoulder and Traps.

Now that I'm starting to see results I feel I need to expand my workout.

I get a minimal amount of burn on the shoulder and traps from other exercises, especially when rowing.

But a direct exercise for this muscle group will do so much more.

Hopefully by working on 3 different sets I'll see a jump in my progress.

Today's workout has been quite a lot... Making up for a lazy day yesterday.

Tricep overhead press 10kg 15reps x10

Dumbbell Curl 10kg 20reps x10

Extended dumbbell shrug 10kg 10reps x10

30 minutes on the AAII, Seated crunches and twisted crunches.

Day off

Thanks to a horrific day in work resulting in me leaving late, then having to go straight to scouts I had my first full day off.

No workout or exercise at all, and no protein shake.

Think I'll have to make up for that in the Gym Sunday!

Thursday Treat

I managed to get a gym workout as the wife was off work.

As far as evenings go, a visit to the gym makes it much more enjoyable.

My midweek workout looked like this:

30 minutes of rowing 5.604km

Chest Press - 60kg 10reps x6

I think I need to have a gym visit to break up the week more often. Just once a week isn't enough.

*in 36 days I've gone from wanting to do this with basic exercises to wanting the gym 3 days a week.

If I'd known how much I'd start enjoying this lifestyle I would of started it years ago.

Wednesday Workout (Week 6)

Can't believe it's been 6 weeks already, but they do say time flies when you're having fun!

That's just what this is, fun. Not once have a thought "I can't be bothered" or "Do I really have to do this". In fact, I've moaned when I've not been able to do any workouts/exercise.

For most people it's the lack of motivation that gets them, especially if they're a loner in their workouts.
This hasn't been a problem for me, once the first few weeks had been completed and I could start seeing the results, it spurred me on to keep going.
After years of being called skinny, anorexic and the runt of the family I'm getting to a point where I have a physique to be comfortable with.

Tonight's workout with the dumbbells looked like this:


Tricep overhead Press -Seated 10kg 15reps x6
Dumbbell Curl - Seated 10kg 15reps x6
Tricep Extension - Supine 10kg 15reps x6


Couple more weeks with these dumbbells and I think I'll be ready to bump the weight up a notch.

*Not even sure if anyone is reading this blog, if you are and you're following the exercises/workouts then I hope it;s working for you as much as it;s working for me.
I'd love to hear comments or even tips from readers.

Tuesday Quickie

Quick dumbbell workout on the sofa in front of Doctor Who tonight. Just enough to feel a pull and to make sure I'm not going backwards.

Tricep overhead Press -Seated 10kg 15reps x6
Dumbbell Curl - Seated 10kg 15reps x6

 Polish that off with a protein shake and you have a productive evening.

Monday bike ride

Nice quiet night in on the bike with the xbox. Managed to beat my record by 0.7 of a mile. 50+kms in one sitting can be quite enjoyable. But I must get a better seat for the bike!!!

 Just as a dietary update, I am still eating 3 meals a day and taking 1 dose of protein shake about 20 minutes after each workout (2 shots on Sundays after the Gym).

Church visit

3 Sunday's in a row at the Gym, that's a better streak than church visits when I was younger! Heavy duty workout under my belt, which I thoroughly enjoyed!!! Split the workout into 3 parts, 2 parts Chest & Biceps with 1 part Back and Triceps.

Rowing 30 minutes - 5km
Lat Pulls - 12reps of 70kg x6

Chest Press - 10reps of 60kg x6
















 I've added the images of the muscle structure to help anyone who might be reading this identify what is being worked on for each exercise.

Lazy Saturday

Thanks to a long week in work and lack of sleep on Friday night I didn't manage a large workout. just a 30 minute workout on my Chest & triceps. 6x 15reps - Tricep Extension - Supine 6x 15reps - Bench Press - Hammer grip (inclined). 10 minutes on the AAII to finish off. Working direct on my abs was still quite tender so only managed to work on my obliques. I'm now seeing massive progress on my abs, just have to burn off the fat that I've put on over it.

Day off for scouting

Friday has come round again, and yet again it forces me to have a day off. Instead of working with dumbbells, or cycling for cardio I was forced to stand in a woods teaching kids how to set fire to wet firewood. Still, the weekend is here now, so only 2 more days until I'm back in the gym. NC

What a difference a month makes

I can be quoted as saying "I'm hoping that in the next 3 months I'll have at least a stone of extra weight" 1 month on and I've put on just under a stone and half and am getting bigger. I didn't really see much change from all this work, but looking at the before and after shots (posted a couple of blog-entries back) I can really see it paying off. I can't wait to see where I am next month Only had an hour to workout tonight so combined the two. Did 1 hour on the bike (30km) and did some work with the dumbbells at the same time. 5x 15 reps - Dumbbell curls 5x 15 reps - Arnold dumbbell press.

Wednesday workout.

With the wife in work I only had room for a small workout at home.
An hour with the dumbbells working on chest and triceps followed by 20 minutes on the AAII working on obliques.

5x 15 reps - Tricep Extension - Supine
5x 15 reps - Bench Press - Hammer grip - inclined
3x 15 reps - Tricep Kickback - Dumbbell
6x 15 reps Twist crunches with the AAII (3 sets each side).


Tomorrow is Scout planning meeting time, so I'm going to struggle to fit anything in. Might be able to get a little bit more tricep work in whilst on the bike for an hour?

The Itch

So last night was a night in with the Dumbbells, a small workout whilst I catchup with BBC iPlayer shows.
Just a handful of sets of each exercise to tide me over.

Dumbbell Curl - Standing
6x sets of 15 reps

Arnold Dumbbell press
6x sets of 15 reps

Dumbbell - Bent over row
6x Sets of 15 reps

The idea that I would actually enjoy exercising and working out sounds ridiculous, but here I am 1 month in and I'm loving it. So much so that I'm itching to get to the gym, but can't as the wife works nights.

Alternating days

After a great workout at the gym on Sunday my body is in dire need of some recovery. (My idea of recovery now, is a night on the bike).
I've got a nice little set up with the bike, it's out of the way as not to annoy the rest of my family and I'm able to stream media via my iPad. This keeps me entertained when cycling, which helps the time fly by a lot quicker.


Last night was a bit of a struggle though, my joints ain't what they used to be. After a 50km stint and a tumble whilst running in a game of rounders my knee has been given me some grief.
Because of this I was only able to manage an hour on the bike. In that time I did around 18 miles, then 10 minutes of throbbing.


Still...18 miles on the bike and 10 minutes with the AAII is a pretty good day off.
Just to alternate things I'm back to the dumbbells at home today, then maybe a couple of days off.

Gym level 3 (inc' progress image)

Sunday is now gym day, I enjoy it more on Sunday's as the place is empty.
Today I decided to level up a bit and ditch the Dumbbells completely.

This is what today's torture device looks like.

Working on my biceps and chest I pulled 60kg weights at 12 reps a set, 6 sets in total.
Then I went on to the rowing machine for 1km before repeating.

Here is the before/after comparison shot after 1 month of eating more and exercising:

Wish all these shots could be as HQ as the before shot, but it would cost me a fortune to keep going to a photographer each time!

New PB (aka Tour de lounge second leg)

Saturday is a day for cardio so it's back on the bike.
Managed to get a new PB for distance of 50km (31miles). in 101 minutes

Did a session on the AAII to work on the abs a bit.

Have calmed down a bit with my meals now. Still eating 3 times a day, but have stopped all snacking.
Need to try and maintain my weight where it is now.

More home equipment

Due to my wife working evenings and weekends I'm unable to get a solid routine to my gym visits.
To combat this I've invested in a stack of dumbbells.
These should help fill in the gaps when I'm stuck at home.

They're only 5kg each, so not too heavy. I'm doing larger amounts of reps and sets to compensate:


1 - Dumbbell Curl - Standing
Set 1: 20 x 5kg

2 - Dumbbell - Bent Over Row
Set 1: 20 x 5kg

3 - Arnold Dumbbell Press
Set 1: 20 x 5kg

4 - Dumbbell Curl - Seated
Set 1: 20 x 5kg

Gym take two

Left work a tad early yesterday to attend the gym. Managed to get a 40 minute workout on my chest and triceps. Before the place filled up. It was quite busy when I arrived but soon it got quite claustrophobic so I had to leave.
In the time that I was there I managed 5 rotations of the following exercises:


1 - Bench Press - Flat
Set 1: 15 x 10kg

2 - Bench Press - Hammer Grip (Inclined)
Set 1: 15 x 10kg

3 - Flys (Declined)
Set 1: 15 x 10kg

4 - Tricep Kickback (Dunbbell)
Set 1: 15 x 10kg

20+ miles

After a productive day in the Gym last night was used to do a bit of cardio on the exercise bike.. I say a bit, I did over 23 miles.
90 minutes of casual cycling whilst watching a movie. not a bad way to waste a monday evening.
I followed this up with 15 minutes on the AAII and necked back a protein shake afterwards.

Starting to feel methodical now, routine of eating, workout and protein shake each day feels natural. just have to get a timetable for the gym together and I'm all set.

No pain, no gain

My gym visit as left me a little sore today...
I originally only did an hour as I had some errands to run, but could of gone on for maybe another hour.
Today I'm happy I didn't do just that.

I feel so tender that holding a cup of coffee (decaf) is painful. Don't get me wrong, I'm not complaining, at least I know the gym is making an impact. This is how I felt the first time I started exercising at home (It's weird to think that was only 4-5 weeks ago) so hopefully my body will adapt nice and quick and I'll be able to start seeing some results.

Level up

So when I first started out on this new exercise regime the plan was simple. [Quote from my first post] my plan is to get bigger with as little lifestyle change as possible.
To start, the only tools I will be using are calisthenic exercises, a change in diet and protein shakes.[End Quote]

This was fine for the first 3 weeks, but now the basics are just just that... Basic.
I'm not feeling any benefit from performing these exercises,they just feel like a pre-workout stretch.
This is a good thing, it now means I've completed level one!

Time for level 2, The Gym!
I joined the gym at work last Tuesday and today attended it for the first time. knocked out an hour with the dumbbells, but could of gone on for much longer. Below are the sets and reps (10kg = 2x 5kg 'bells'):


1 - Dumbbell Curl - Standing
Set 1: 15 x 10kg

2 - Dumbbell - Bent Over Row
Set 1: 15 x 10kg

3 - Arnold Dumbbell Press
Set 1: 15 x 10kg

4 - Dumbbell Curl - Seated
Set 1: 15 x 10kg


I rotated 6 times through these 4 exercises with 30-60 seconds rest between each set.
For the first time in a gym EVER! I really enjoyed it and looking forward to going again.

NC

Midnight workout

So no full exercise yesterday (I did sneak in a small workout with my AAII and do a handful of push-ups). Instead I did 7km cross country hike.
Small break half way round for the scouts to rest their legs and a small detour to cut the route by 4km (due to the fact it was 2am), made for a very good hike indeed.

I used my RunKeeper app to track my progress and route.

Today I've jumped back on the bike. this time not doing long stints, just small 5 minute sessions on the highest gear. Think this is the first workout I've done like this as my thighs are burning.

Few push-ups before bed and it'll be another productive day.

99 change limbs

The first couple of weeks have been fun, getting into the routine of exercising and getting my muscles used to being stretched.

But I've had to take it up a level, it was getting to the point where I didn't really feel the benefit. Since switching to equipment it's much better (I know I originally set out to do this freestyle, but there is only so far that can take you).

After an intense workout on my abs i'm having to give them a break for today.
Just worked on my upper body, loads of push-ups and bicep curls.

6 sets of 12 reps on each. Push-ups are getting easier, may need to think about adding weight?

Lots of food eaten over the last couple of days, now that I'm up to 74kg/161lbs/11.5st I may have to level off and keep it balanced. It would really annoy me if my weight went the other way.

No exercise tomorrow, instead I'm off hiking through the night with the scouts.

Now I feel it!

Using basic exercises was ok to start, but it did get to the point where it felt like a glorified stretching session.

Enter the Armor Abs II. Performing the exercises on the enclosed fitness guide For a couple of days and I can feel it working. My abs are tender and much tighter. Few weeks of this and I should be able to start seeing results as well as feel them.

Just need to organise some time in the gym to get some free weights in an I'll be all set.

Perfect

finally got an appointment to go through the induction with the gym in work.
Had a physical whilst I was there and it seems I'm perfect!

I don't say that using the narcissistic part of my personality, the gym instructor called me it during each step of my MOT.

Seems I am now at my perfect weight for my height (11.5st), my bmi and fat index are spot on too!

I'm a non-smoker who has switched to decaff and decided to get fit. perfect candidate for gym membership.

Hoping to start there next monday night. With mondays being the most stressful day it will be nice to de-stress in the gym before getting home.

But for now it's some push-ups, crunches and bicep curls before bed.

Tour de Lounge

So first night on the bike i knocked out 15 miles. Second was just over 17. Not bad distances for first attempts.

My eating is escalating slightly, I am constantly hungry. 3 meals a day does not seem enough now (you have no idea how odd it is to say that).

My meals have consisted of small breakfasts, large lunches and large dinners with fruit and nuts as snacks in between. I've kept the amount of protein shake I consume the same for each day to keep it balanced.

I've started using the armor abs for my crunches and I must say it makes all the difference. I was at the point where there was no tension, no pain afterwards. Which i assume means it wasn't really stretching my muscles. the AAII is lethal! I did 4 sets of 15 reps working on my abs and obliques and today i feel tender :o)

Should be getting weighed later, hopefully my weight has gone up a pound or two.

I've decided to drop the timings and meal details. If writing it all out is boring, reading it must be worse.

Recovery

Decided to take a day off from the exercise, but to keep up with the protein intake.

No timing of for the meals I've had, just noting that I have eaten 3 meals and drunk enough fluids.

I now have some kit to help with my abdominal work (Everlast Armor Abs II) and an exercise bike. So my routines are going to go up a notch.

Exhaustion

Seems I may have been overdoing lately.
I promptly fell asleep on the sofa the second I had kept still for long enough.


08:00 - Fried egg on brown bread.

13:30 - Beef Burger & Chips

19:15 - Haddock & Chips

21:00 - 25 push-up, 50 Bicep curls

21:30 - 70mg/125ml protein shake.


Having a snooze between dinner and a workout is not productive at all. I was still far too tired to do anything. I think this is the only day since starting this where I've not been bothered. Although I did make sure I did a little bit.

Tomorrow should be tight as it's another scout day, will be taking a day off with the hope of catchup on Saturday.

NC

Back on form

No pain in my abdominal muscles today. Will probably be back tomorrow! Thinking I have to work out a proper regime and not just make it up as I go along. Although they do say "no pain no gain"?

8:00 - fried egg in brown toast

14:30 - tuna melt on granary

18:00 - breaded chicken, Kiev and wedges

20:00 - 30 crunches, 50 bicep curls, 30 bicycle kicks

20:30 - 70mg/125ml protein shake.


Seem to be back on form slightly, itching to get in the gym, but can't I til Tuesday onwards :(

NC

Gym membership

Signed up to the company gym and have my induction next week.
Will hopefully be able to get some cheeky lunchtime work outs completed

Today's timings

10:00 - ham, cheese and mushrooms in a crossiant.

15:30 - BLT baguette

18:30 - Pizza and popcorn chicken

20:00 -  50 Biceps curls

20:30 - 70mg/125ml protein shake.


Still have pain down one side so no abdominal exercises for me (Am thinking this is maybe because I'm on it 7 days a week). I'm going to give it a rest for a couple of days and just work on my upper body.

Damned Mondays!

Had a 30 minute appointment that ran for 2 hours today. This resulted in me skipping breakfast for the first time in weeks.
I did however make up for it at lunch!

16:00 - 2x Cajun style chicken breasts in brown baguettes.

18:00 - breaded chicken nuggets and skinned potato wedges.

20:00 - 50 bicep curls, 50 press-ups.

20:30 - 70mg/125ml Protein shake

11:30 - Cheese Sandwich on brown bread.

Having a sharp pain in one side when I attempt any form of abdominal exercise so only worked on arms and chest today.
Hopefully it's nothing and I can get back on it tomorrow.

*I've managed to acquire an exercise bike on loan from my sister-in-law.
Can't wait to start on that thing!!!

Making up for lost pain..

As I ended up going 2 days without training I decided to make up for it.


10:00 - 30 crunches, 30 Bicycle kicks, 30 Bicep curls
10:40 - Protein shake: Apple, Cherries,  Yogurt, Milk and 70mg protein powder
12:00 - 20 crunches, 30 Bicycle kicks, 30 Bicep curls
13:00 - Sausage sarnies
14:00 - 25 Push-ups
18:00 - Pizza
22:30 - 25 Push-ups

Constructive day all in all.

I managed to weigh myself Friday night. My weight is now 11st (154lbs)
Quite pleased with that, Just another stone to go and I'll be at my target weight.

Feeling slugish...

I had plenty of sleep last night, but feel really lethargic today. Not sure if this is down to me having a restless night, or if it's because I had a day off from training.
One thing I have noticed since starting this little adventure is that I actually enjoy it and seem to have more energy from doing it.

Seems work is trying to get the better of me once again. Interfering with my schedule!!

10:00 - Toasted Ham & cheese muffin

13:00 - Cheese sandwich

(And there you have it, that used to be a standard day for me, couple of snacks would be my whole intake of calories for the day).

Due to having a full scout meeting I skipped dinner. At scouts the kids did a ready-steady-cool omelette challenge, so I did have some of their omelettes whilst there. But I don't think it's enough to document.

I also skipped out on exercise and protein shake. A little speed bump I hope, now it's the weekend I'm getting back on it tenfold!

I think 2 r 3 workouts during the day should make up for it??

NC

Attempting to buck the trend.

Thanks to my little ones letting me sleep in this morning I didn't have time for breakfast at home.
But even with a jam-packed schedule in work today I've made sure I get a little bite in before time runs away with me.
I'm not surprised I've been so underweight, I'm really not that good at keeping to a schedule.
Trying to buck this trend is hard work when you're as busy as I am.

As I had a scout meeting directly after work I did not have time for any exercise.


10:00 - Croissant with ham & cheese.

14:30 - salami, pastrami and mayo baguette

18:00 - Dominos pizza, banoffee pie

19:00 - 70mg/125ml protein shake


Little disappointed at not having time to exercise, but managed to get my 3 meals and shake in.
With my schedule this week that is a big deal!

I have a full scout meeting again tomorrow, I'm heading in early to set up so may have to do my exercises at the scout hut before everyone gets there. 2 days without training is just lazy!

Back to work, back to reality

First day back at work yesterday. And it came round fast, with a bump!

Back to running around too busy to eat. Blinking and realising its almost time to home!

Timings are off today, and i didn't really count my reps and sets (seems my muscle tolerance is already growing, I'm not feeling as rough during it afterwards) so I'll just list the best I can.

7:00 - yogurt & granola, omelette

10:00 - 2x bananas

15:00 - chicken & cheese baguette

17:30 - crunches, leg raises, bicep curls, push-ups, bicycle kicks.

18:00 - 70mg/125ml protein shake

19:00 - pasta with tomato and goats cheese sauce.

22:30 - 30x bicycle kicks, 30 push-ups


My original plan was to get toned with just the use of basic exercises. This is harder to do than I originally thought.
As I'm now able to do these exercises with some degree of ease i'm having to step it up a gear by using actual equipment. I've just ordered an ab trimmer from everlast and acquired some dumbells from a mate. These will be added into my workout as soon as they arrive.


NC

Bank holiday rest... ish

Bank-holiday 2 today, an extra day to celebrate the Queen's Jubilee.
Went round the mother-in-law's and scoffed on party food today so timings and meals are a bit off.

9:00 - Yogurt & Granola, 2x Toast.

11:00 - 10 minutes on exercise bike.

13:30 - Large amount of buffet food.

18:30 - 25 Crunches, 25 Bicycle kicks, 20 ab twists, 40 Bicep curls, 40 pushups.

19:00 - 70mg/125ml Protein shake.

20:30 - 2x Chicken Pie, Chips.

22:30 - 40 push-ups, 30 Bicycle kicks.


Again, not the healthiest of diets; but a lot of exercise to hopefully balance it out.

*I'm finding the exercise a lot easier now, the recording and blogging of it all is the struggle.

Additions...

In addition to these basics i've added a tension band... In theory, this should help me build on muscle without weights.
For now I'm strapping it to my bed frame and using it to add tension to bicep curls.

3 sets of 10 reps per arm, and using the method of dynamic tension (flexing the muscle as you work on it). Hopefully this will add that extra bit of workout to my biceps and triceps.


Late timetable today, as took a quick trip to Legoland:

8:00 - Yogurt & Granola, 2x Eggs, 2x Rashers bacon, 4xToast

15:00 - Small Coleslaw, Chicken breast, KFC fillet tower meal.

16:00 - 20 Bicycle kicks, 20 crunches, 20 Push-ups, 40 Bicep curls (tension), 10 Ab twists.

16:45 - 70mg/125ml Protein shake

20:00 - 2x Rashers Bacon, 2x egg, 2x toast.


I'm starting to see a pattern with take-away food here. Probably doing this whole dieting thing wrong, but when you've not put on any weight in over a decade, you don't really know the correct way to gain weight... And besides, takeout is much tastier!

Right, time for bed... May have to throw in a set of push-ups just to balance out the junk food (Starting to get a bit addicted to the burn!)

The Runner returns!

Today saw me doing something I've not done in a very long time... I went for a run.

Growing up, people used to call me "the Runner". Because that's how I got from A to B, I ran everywhere (This may contribute to my lean build, the rest of my family are...... "Big Boned").

So I re-downloaded an old app I used to use to track my walks/runs (RunKeeper), and off I went.
I decided to break myself back in by having a quick jog to the shop. I live pretty close, so decided to take the long way (I love this feature of Runkeeper, setting a route beforehand gives you a target too).

Couldn't of planned it better, the route I took was exactly 1km. which took me just over 5 minutes to complete.
For a quick reintroduction to running it was not a bad little run. And it has given me a push to do more.
If it wasn't for the fact I felt ruined afterwards, I think I could get into this daily... For now I'll try and run 2 times a week.

Today's timetable:

9:30 - Yogurt and Granola, 2x Eggs, 2x rashers bacon, 4x slices of toast.

11:00 - 1km run

11:30 - 20 Crunches, 20 Bicycle kicks, 20 reverse crunches

12:15 - 70mg/125ml Protein Shake

14:00 - 2x large breaded chicken breasts, salad.

18:00 - New Potatoes, 2x Pork Loin steaks.

22:30 - 30x Raised push-ups

A Little goes a long way... Well that's the plan.

As I've stated, I want to bulk up a little without doing too much.
I've never really been one for exercise and diet, up until now I've always thought I was in pretty good shape.
Because of this I have no idea what i am doing, this 3 month plan is an experiment if anything.

I have friends back home that have necks as thick as my waist, albeit these people are "getting help". But I want to see how much bigger someone can get from as little change to their lifestyle as possible.
I'm not trying to become a bodybuilder, or doing this to impress anyone. This is simply for me to get the body I want. Toned, slightly visible six-pack and bigger arms. Sounds easy, but only time will tell.

Before I decided to do this challenge the only form of exercise I did was walking.
2 miles in the morning (In to work) and 2 miles in the evening (on my way home).

I provide IT support to a 3 story building with 300 users, so my job means I walk around all day fixing issues.
I very rarely keep still for long. Mix this with only having 1 meal a day and you get a very thin Neil (That's me).

I'm not on a diet, my foods are not always going to be the healthier choice. I'm just going to be swapping items like Bread, Pasta and Rice for wholemeal versions and making sure I have at least 3 meals a day.
My water intake in the past was non-existent, I now drink 3 litres a day
I'm not giving up takeaways or alcohol. This has always been a part of my lifestyle, the new additions are what I'm hoping will change my physique.

Yesterday looked like this:
9:30 - 4 rashers of bacon, 4 slices of granary toast


11:30 - Small workout
25 Crunches
25 Deep knee bends
25 push-ups
25 extended leg raises

12:30 - Cheese Sandwich with granary bread, 70mg/125ml Protein shake.

13:30 - 5 chicken strips, fries and coke (McDonalds chicken select meal).

18:00 - Large portion of Spaghetti Bolognese (with fresh minced beef, not frozen).

7:30 - 3 cans of lager


For most people that seems like a normal day, but for a runt like me that's a greedy one.


NC

Before

I've decided to keep a blog diary of my attempt at bulking up.
I'm currently a 5'10" 140lb bag of bones, my plan is to get bigger with as little lifestyle change as possible.
To start, the only tools I will be using are calisthenic exercises, a change in diet and protein shakes.

I've been eating healthier the past 2 weeks, with me actually getting in 3 meals a day (I have a very busy job where I walk a hell of a lot so this is a big difference).
I have started with some basics in calisthenics, just some push-ups, deep knee squats and fixed leg-raises.
These are working on my thighs, upper body, lower back and abs.

After 2 weeks of this my appetite is ferocious, I've gone from eating once a day to needing to eat once an hour.
It seems my body quite like the intake of food... Who'd of though hey? I'm not eating any more than I originally planned, but my meals are getting bigger to compensate.

My abs are killing me, it would seem I've been doing too much, so I'm swapping a high number of reps for a slower released form of lower reps.

My shoulders and pecs were hurting after the first couple of days but I've pushed through and have a steady rhythm with the push-ups to ensure they work without causing too much damage.

I'll be using this blog to catalogue the exercises I perform each day I workout, with addition to the meals I consume.

And to start off, he's a before shot. One of which that sparked this desire to change my lifestyle.