Riki's Journal - The journey begins

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Riki's Journal - The Body craves

Intro - Hey! Well here we are at the start of my journey, starting stats are: approx 6 foot tall, weighing in at 64.1 kilos or 141 lbs and targeting 75 kilos or 165 lbs. was able to acheive this last year after 5 months of gym work, but got very lazy this year, due to studies and general lazyness.

Im pretty lucky in the way my matabolism kicks butt! i dont eat to healthy, only having a small protion of vegies every night, and all my other food groups come frome the deep fried, coco, or soda based food groups. and after 21 years of this and only weighing my current weight i think is pretty good. But for this weight gaining experience i am going to try to eat more healthy, giving salads and fruits a try, with also trying foods that arent deep fired :D

It all starts tommrow, with my first personal training session, and from past experiences i know its going to hurt. ill weigh in every week and give you updates on how i go. ill post some more pics after three weeks to show you my progress, hoping that there is some.

Below are my starting pictures, as u can probably tell i have a weird chest, its been given the term as sunken or a pirates dream. But hopefully once i get some meat on me things will even out






Wish me luck!
 
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week 1 - day 1

Today was my first day back at gym in a long time and it went well i think
Did a 45 min complete upper body workout, just trying to wake those muscles up, will start to spend a day on specific areas as of next week, just dont want to go into it to quick.
So 45 mins upper body work out
Followed by crunches
Followed by skipping or jump rope, approx 100 skips, and boy was i stuffed, will try and add on this every day
I know i must of done something at the gym today as my arms feel like jelly and are already a bit sore

Also changed my eating today, am trying to aim for a low fat high calorie and protein diet.

I am pretty lucky in the fact that i work at a cafe and have plenty of light or skim milk with less than 0.1 gram of fat per 100 ml at easy reach, which is what i used today to snack on if i felt peckish. also stayed away from the deep fried range for lunch giving a chicken ceaser wrap a try, and a fruit smoothie.

I might get adventureous tomorrow and try a salad.

And of course with breakfast and before my work out i had a protein shake.

Speaking of which, i am fairly hungry now so i do believe it time for some oats with another protein shake. then dinner in about 4 hours, what to have what to have....
 
Week 1 - Day 2

Well today i woke up and i was very sore in the chest today,

Started the day of with 20 mins cardio (skipping) and it tired me out real quick
Then Did some crunches until my abs hurt

My lunch today was better than normal, instead of having deep fried chips from my university lunch room i packed two sandwhiches and some fat free yogurt. After my classes today i was still a bit peckish so i had a health shake, except i forgot to ask for it on low fat milk

I also installed a chin up bar today, the width isnt to great, as big as a door width, but i figure it will help me work those muscles whilse at home.

I was aiming to do some more cardio this arfternoon, but my misses was in a car accident, she is fine but my arfternoon was taken up looking after her, so i am going to try and put a bit of extra cardio into my gym session tommorrow.

For dinner tonight i had some rice, two pieces of steak and some chicken pieces
 
Week 1 - Day 3

I was up early today, to try and catch up fron yesterday, surprisingly i wasn't tired either, perhaps my working out and eating right has something to do with this... Anyways my chest was still sore from my Monday workout.

Todays work out was:
100 or so jump rope
Then 30 Mins on Chest 4 exercises 4 sets of approx 10 reps each
Folowed By two lats exercise, which i have come to realise my lats are weak!
after this i tried to do some more skipping, but my arms and chest hurt so much i could barely swing the rope around me, managed to get 50 skips out before crumbling :D

Got to go to work shortly, will be interesting to see how i go with a dead chest, but on the plus there is plenty of fresh chicken and low fat milk for me to consume there :D
 
Today was hard for me to get motivated, i nearly put off going to the gym, it was really hot today and i was wrecked, but i thought to myself u cant cut corners after just 3 days, so i pushed myself and off i went, so now we have.....

Week 1 - Day 4

Today i tried some foods i havent eaten since i was a baby..... I tried an apple, dint go down to well, but i will continue to try fruits and vegies until i find a few i like, there has to be some out there. Its funny cause i can eat lettuce, betroot, tomato, and other such things if they are on a burger, but on their own they make my stomach turn.

So after my half an apple attempt, i had some plain rice and a protein shake for lunch, also bought some pasta and some sauces today, gona try anf get adventourous in the kitchen

Gym Time
100 Skips - killing my legs more than anything right now
2 x Shoulder exercises 4 x 10 reps
2 x Bicep exercises 4 x 10 reps
3 x Dips until fail

Dont know if ill get a chance to work out tomorrow as i have a hectic work load but im am aiming to rise early and get a work out, You know what they say, the early bird gets the worm :action12:
 
Week 1 - Day 5

Today was hard for me to get my workout in today, but i tried my hardest to do something, at work i found a place were i could do dips and knee raises. i also managed to do some push ups. Before i go to bed, i plan on doing crunches until my abs fail.

In the fruit department i tried a banana. it was ok, bearable, so perhaps ill eat them daily, with less than 0.1 gram fat :D
 
Good Luck buddy!
Let us know how you go & chuck us some updates every now and then.

And remember never give up :)

Cheers
 
Hey guys thanks for the support guys, i plan on weighing myself in sunday morning first things, as it will be on week since i last weighed myself
 
Wow how the body craves

in a rush to get work this morning and didnt have time to get mt protein shake in after my breakfast, and wow 30 mins later im starving, which is weird cause this time last week i was just having breakfast and no protein shake and i was fine. how quickly the body can adjust to something.

Luckily for me i have started carrying some around with me and can blend up a good drink at work. :D
 
Weekly Update

Previous Weeks Weight - 64.1 kilos or 141 lbs
Current Weight - 65.5 kilos or 144.1 lbs

I am assuming the majority of this added weight is because i am actually eating proper meals now and just not crap every now and then.

In the department of trying new foods, i had a chicken sub yesterday, apparently 4.7 grams of fat and it was so yummmm. Also on the angenda tonight is a salad with chicken pieces.

Weekly Goals

I have thought to keep me going and improving i will set myself weekly goals. This week i hope to achieve -

Increase my skipping from 100 to 150 - 200
Work my abs until failuer atleast 3 times this week

Week 2 Bring it on!!!
 
I reckon you could benifit from picking up the book called "the new rules of lifting" your routine isnt inspiring right now mate :)
 
Well you say you want to gain weight right? Well historically individuals have used rep ranges of 8-12 to gain size. If I was you I would work in this range. You dont always have to work to failiure. Lower reps and higher reps may work as well but start here.

Doing full body workouts rather than splitting up like you are at the moment would probably be more benificial to you.

A full body workout is based around compound lifts

Compound lifts are exercises like squats, deadlifts, bench press, chinups, shoulder press etc. The use more than one muscle group and or more than one joint.

You can have three or four fullbody workouts planned out for the week. It is good to choose one compound exercise for each muscle group and then possibly one isolation exercise.

Im just rambling info here ask me some questions if you want. PM or here whatever
 
Hey thanks for the quick reply, i did pm you also. Thanks i really appreciate it. What ill do is post a full list of what i do in my work out tomorrow.

I do have one question

1. With the reps, should i be doing A. increasing the weight being lifted each rep eg. first rep 60 lbs second rep 65 lbs third set 70 lbs or B. a constant weight eg. 1st rep 70 lbs second rep 70 lbs etc...

Thanks once again
 
Reps are how many times you lift a weight consecutively and sets are how many times you do that.

If I did 6 chinups once and walked away then that would be One set of six reps

If I did 6 chinups and then had a rest then did 6 more that would be two sets of six reps

so in answer you dont absolutely have to increase the weight every set but you can if you are doing pyramids etc. I will explain that later.

A easy way to choose the weight you are to use is to use a weight that you can just do 8 reps with, keep using this weight every workout until you are strong enough to do 12 reps with that weight. Once you have got to 12 then increase the weight so you can only do 8 again and so forth.

Its an oldschool way of doing it but is very effective for alot of people and its nice and simplistic for someone just starting out training.
 
Hey thanks for the help mate, yeah kind of got my reps and sets mixed up, but thanks for that. I am doing some research into Compound Lifting exercises. ill write up what i do tomorrow and how much of each i do.

Thanks again for your help :)
 
Week 2 - Day 1

Well after speaking to NBS and searching for compound lifting exercises, most of my exercises came from this site



Here is my workout for today, it took me awhile to find the suitable weights and guess work but here is the end result. Approx 60-90 seconds rest in between each set

100 x Skips

Squats 4 x 8 reps total weight 35kgs (fell like i could of done heaps more, but didnt have a spotter and i was doing this free weight style has i dont have acess to a smith machine, hopefully confidence and strenght will build quickly)

Deadlifts 4 x 8 reps total weight 25kgs (really focused on form here)

Bench Press 4 x 8 reps total weight 30kgs

Shoulder Press 4 x 8 reps total weight 20kgs

Chin up 2 x 6 reps

50 crunches, 15 second bicycle kicks, and 15 legs raises without rest in between
Also tried to do some close grip push ups and dips but my arms were jelly at this stage and couldnt do any thing else, my body was greatly spent

I can already tell where my strenghts will grow quicker and where some will grow slower

NBS or anyone feel free to comment and tell me if there is any exercise i could drop out of one i could incorprate.

Tomorrow is a cardio day, but here is my plan for Wednesday

Squats
Bench Press
Push Up
Arnold Press
Twisting Dumbbell Curl
Chin Up
Bent Over Row

Any advice or any tips would be much appreciated

Thanks Riki :D
 
Those are looking much better. You will be able to tweak it to make it better though. For instance putting large muscle groups first small last
 
Hey thanks again NBS, ill take ur advice on board for my wednesday workout. :D
 
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