I wanted to post this in the hope that my progress inspires others, as fitness has become a huge part of of my life, it's helped greatly with mental health issues (both anxiety and depression, which I have suffered at quite severe levels), physical issues (joint pain, lower back issues) and general wellbeing.
I have 4kg to go before I enter a surplus and start bulking which I cannot wait for, unfortunately the gyms here don't open for another few weeks still (they have just shut again).
I have included the progress pics in the link above along with my 3 day split I have been following.
When the gyms are closed I have been doing the following workouts:
Day 1:
- Pressups 4x10-12 1
- 1 arm shoulder press with band 4x12 each side
- Bent over row with band 4x12
- Band pull aparts 4x15
- Squats with band 4x15 T
- ricep extension with band 4x15
Day 2:
- 1 arm floor press with dumbell 4x12
- Shoulder press with band 4x15
- Seated row with band 4x15
- Rear delt flyes dumbell plates 4x12
- Split squats with band 4x10
- Plank 4x30 secs - 60secs
Day 3:
- Chest press with band 4x20
- kneeling shoulder press with band 4x20 each side
- 1 arm row with dumbell 4x15 each side
- Shoulder W's 4x12 dumbell plates
- Deadlifts with band 4x15
- Bicep curl with dumbell 4x15
In terms of diet I started really low at 1500 calories, but increased this to 1800 after a few months. I aim for at least 150g protein but usually hit about 180g now, I don't track any other macros.
When bulking i'm gonna increase to around 2300 then increase from there.
Cheers all - Sam
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* This article was originally published here
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