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Spikoli

Starting to sulk and solely train with my own bodyweight (no weights) Follow for weekly updates

15 posts in this topic

Update: This week I have pushed myself very hard, some workouts I couldnt finish, but I busted my ass and I made sure I gave every workout my hardest. On some sets I improvised, but I still finished strong. I was so incredibly sore that I could barely walk, lift my arms, or even straighten them. But damn it felt good, and I already feel stronger and have more energy throughout everyday. I finish a workout with unflavored protein mixed with some PB2 and 5grams of creatine monohydrate.

Today I weighed in at a whopping 140 lbs, with a total of 5 pounds gained this week!

8/20/15

 

http://imgur.com/MPVFAe0

http://i.imgur.com/AfJUbMy.jpg

http://i.imgur.com/wBOyawX.jpg

http://i.imgur.com/ZcIRUMA.jpg

 

8/29/15

135 lb

http://i.imgur.com/uwy1dt9.png

http://i.imgur.com/1ay0b8G.jpg

http://i.imgur.com/5XNXbNJ.png

http://i.imgur.com/2LrJaEe.png

 


Today I am starting to bulk and train solely with my own bodyweight.

I will post weekly updates. I don't have time for gyms or memberships, and I can do everything at home.

I have spent a good bit of time going over my meal plan and workout plan for the past week, and have completely finished and ready to start a bulking phase.

 

I haven't touched a weight in over 2 or 3 years and I don't plan on doing so. 

 

I wrestled in higschool for 4 years from weight classes 103-126 lb.

I placed top 9 in the state and lead my team to team state my senior year as captain. 

 

By my senior year I was benching 220 lb, squatting 365lb, and powercleaning 175lb.

Since then I have been quite lazy and was just wasting my life away.

I am solely doing this for myself and my family (my girlfriend is almost 40 weeks pregnant) I don't care about telling people how much I can bench or squat, because I dislike the kind of people who are wanting that attention.

 

My current build: (will post pictures later)

20 Years old

5'5

135 lbs

Probably 15-20% body fat

 

My current activity: I run 2-3 times a week for about 6+ miles.

 

My workout plan:

 

Monday: Bicep, Back, Forearm

Tuesday: Triceps and Chest

Wednesday: Cardio 6 miles

Thursday: Shoulders & Trapz

Friday: Legs and Abs (cardio 6 miles one week on one week off)
Saturday: OFF

Sunday: Cardio 6 miles

 

Follow for weekly updates!

If you are interested in my workouts please comment below and I would be happy to share.

Workouts:

 

Monday:

2x 5 wide slow Pull ups 2x 5 close armed pull ups 2x4 each side to side diag pull ups 1x4 each side hand over hand  2x5 muscle up pull up 2x5 headbangers close hand  2x5 forearm headbangers   burnout bicep pull ups

 

Tuesday: 

3x6 slow wide pushup 3x6 wide pushup 3x6 decline wide pushup 6 clapping pushup 3x6 plank tricep ups 3x6 tricep divebombers 3x6 tricep pushups   burnout clapping pushups

 

Wednesday:

Cardio 6 miles (2 mile sprint)

 

Thursday: 

3x10 downdog pushups 4x12 sec pulsating side arm 4x12 sec pulsating straight arm 4x12 sec bent over pulsating sidearm   3x 30 sec assisted handstand shoulder taps 3x 30 sec assisted handstand shrugs 3x 30 sec assisted handstand shrug hold

Friday:

watch video for legs

  watch video for abs

 

1 week cardio (4 miles) 1 week off

 

Saturday: OFF

 

Sunday: Cardio 6 miles (2 mile sprints)

Edited by Spikoli

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followed :) will u also post pictures? #NoHomo

damn dude u liked my post once i think u like me :$

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bro tbh good for u to have real life goals wish u best of luck , i started gym 3 months ago im 19 years old 154 LBS and already saw a major change to my body , the only problem i have is my chest and belly its hard to get rid of but it got reduced too much , i dont even do ABS training but my belly is shrinking idk why , i just want to get rid of my small man boobs,  i have the skinny guy with belly and man boobs its ok but i want to get rid of them , i started 3 months ago , and starting taking protein powder (SYNTHA -6 BSN) yesterday , i wanna see what would it do , i just want to get rid of my man boobs i can bench like 40-50kg atm any tips?

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bro tbh good for u to have real life goals wish u best of luck , i started gym 3 months ago im 19 years old 154 LBS and already saw a major change to my body , the only problem i have is my chest and belly its hard to get rid of but it got reduced too much , i dont even do ABS training but my belly is shrinking idk why , i just want to get rid of my small man boobs,  i have the skinny guy with belly and man boobs its ok but i want to get rid of them , i started 3 months ago , and starting taking protein powder (SYNTHA -6 BSN) yesterday , i wanna see what would it do , i just want to get rid of my man boobs i can bench like 40-50kg atm any tips?

Well I have a few questions, what are your goals? Are you trying to lose weight, and build lean muscle? Or are you just trying to lose some weight, or just build muscle? Also what is your lifting schedule like? And what muscle groups do you target and with what exercise? Also 40-50kg is a big difference, and just curious to what you started at for bench?

 

What is your diet like? How many calories do you consume and what percentage are fat and carb? 

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Well I have a few questions, what are your goals? Are you trying to lose weight, and build lean muscle? Or are you just trying to lose some weight, or just build muscle? Also what is your lifting schedule like? And what muscle groups do you target and with what exercise? Also 40-50kg is a big difference, and just curious to what you started at for bench?

 

What is your diet like? How many calories do you consume and what percentage are fat and carb? 

my goal is to get big atm , but i wanna get rid of the fat i have and then get big , so atm im not consuming much calories per day just eating everything that is healthy and doesnt have much fat in it , or like healthy fat , i wake up take my protien shake , then eat some eggs , after that i might eat some chicken for dinner or rice depends on whats in the chicken , sometimes i eat avocado or any kind of fruit , then at night i would be eating boiled potatoe or egg, or sometimes steak and chess sandwiches it really depends, but before 1 month i used to eat really much untill i found out that its not working and my belly is getting bigger and bigger , so i stopped and folloing this diet since 4 weeks now and saw big change , so what do  urecommend , should icontinue getting big or get rid of that fat first ?

 

ok my sechudle is like this

 

1st Day - Chest Biceps

2nd Day - Back Tricepts

3rd Day - Leg Shoulders

4th day - Biceps+Triceps

5th day - Rest

6th - Repeat^

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my goal is to get big atm , but i wanna get rid of the fat i have and then get big , so atm im not consuming much calories per day just eating everything that is healthy and doesnt have much fat in it , or like healthy fat , i wake up take my protien shake , then eat some eggs , after that i might eat some chicken for dinner or rice depends on whats in the chicken , sometimes i eat avocado or any kind of fruit , then at night i would be eating boiled potatoe or egg, or sometimes steak and chess sandwiches it really depends, but before 1 month i used to eat really much untill i found out that its not working and my belly is getting bigger and bigger , so i stopped and folloing this diet since 4 weeks now and saw big change , so what do  urecommend , should icontinue getting big or get rid of that fat first ?

 

ok my sechudle is like this

 

1st Day - Chest Biceps

2nd Day - Back Tricepts

3rd Day - Leg Shoulders

4th day - Biceps+Triceps

5th day - Rest

6th - Repeat^

You should focus on one thing at a time to see the best results, If you are trying to get big I would start bulking, meaning: eating complex carbs, protein, and some fat. Remember you are going to need to have atleast 2 cardio days a week. Also make sure you give your body a rest. 2 workout days on 1 day off 2 workout days on 2 days off. Usually on my days off I have a cardio day. Make sure you drink water and water only. No preworkout drinks or excess sugar. I have a unflavored protein shake that I mix with some PB2 and coconut milk for some flavor. Also try not to overwork your biceps and triceps, your body needs to be equally worked out, so try to work them out once a week.

You can always start a cutting phase and then start a bulking phase when you feel comfortable that you are ready to start gaining some fat again.

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Wow I can barely bench 40kg -___-

Check out some easy at home exercises. Dont worry about how much you can benchpress!

Workouts:

 

Monday:

2x 5 wide slow Pull ups 2x 5 close armed pull ups 2x4 each side to side diag pull ups 1x4 each side hand over hand  2x5 muscle up pull up 2x5 headbangers close hand  2x5 forearm headbangers   burnout bicep pull ups

 

Tuesday: 

3x6 slow wide pushup 3x6 wide pushup 3x6 decline wide pushup 6 clapping pushup 3x6 plank tricep ups 3x6 tricep divebombers 3x6 tricep pushups   burnout clapping pushups

 

Wednesday:

Cardio 6 miles (2 mile sprint)

 

Thursday: 

3x10 downdog pushups 4x12 sec pulsating side arm 4x12 sec pulsating straight arm 4x12 sec bent over pulsating sidearm   3x 30 sec assisted handstand shoulder taps 3x 30 sec assisted handstand shrugs 3x 30 sec assisted handstand shrug hold

Friday:

watch video for legs

  watch video for abs

 

1 week cardio (4 miles) 1 week off

 

Saturday: OFF

 

Sunday: Cardio 6 miles (2 mile sprints)

 

Edited by Spikoli

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I'm curious to see how your transformation goes without using any weights other than yourself, good luck. Followed.

Thanks for your interest! Let me know what ya think

 

Update: This week I have pushed myself very hard, some workouts I couldnt finish, but I busted my ass and I made sure I gave every workout my hardest. On some sets I improvised, but I still finished strong. I was so incredibly sore that I could barely walk, lift my arms, or even straighten them. But damn it felt good, and I already feel stronger and have more energy throughout everyday. I finish a workout with unflavored protein mixed with some PB2 and 5grams of creatine monohydrate.

Today I weighed in at a whopping 140 lbs, with a total of 5 pounds gained this week!

8/20/15

 

http://imgur.com/MPVFAe0

http://i.imgur.com/AfJUbMy.jpg

http://i.imgur.com/wBOyawX.jpg

http://i.imgur.com/ZcIRUMA.jpg

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i don't understand? Why not just go to the gym?

Because I don't want to be a meathead.. And I dont have the time.. I could do everything at home and have more energy and motivation!

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