b36854 No.146925
I need your help /fit/, I don't know what to do.
In short I used to be fat (125 kg, 183 cm) but trough diet and lifting got to 88 kg when I was 19 yr but after many years in college and shitty life decisions I'm at 124 kg again (lost 3 kg in the last month).
Right now I'm taking control of every calorie I put in my body and start swimming 5 day/wk again (used to participate in open water).
The thing is that now I cannot take lifting as before since I got a nasty spinal injury that prevents me to put any axial overload (goodbye my PR of 3plate squats) and I have never used dumbbells in a systemically approach.
Needless to say I have my own home gym (olympic gear, rack and a bench made out of 4x4's) and some dumbbells (pair of 5kg, 10kg) and those that you can put more discs into it (4 discs of 5 kg, 8 discs of 2.5 kg & 6 discs of 1.25 kg). I've keep myself away from the olympic stuff since I don't want to fuck up my back even more.
Is there anything I can do to at least attain some basic upper body mass with that set of dumbbells? and if so then how do you go around to make a routine with it?
I mean, olympic movements were simple but I've no idea where to start with the dumbbells. I tried to search some routines focused with dumbbells but all that I could find required other equipment or was oriented to soccer moms or dyels.
Can you help me /fit/ to find or make a routine where I can use those dumbbells?
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b36854 No.146978
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ba2bbe No.146984
Nearly all compound lifts can be done with dumbbells. Dumbbell bench, Dumbbell deadlift, Dumbbell shoulder presses, even squats (Goblet), all can be done with dumbbells. So, do as you did before, just substitute with dumbbells.
Control is going to be more important than progression in this case, take shit slow (especially on bench as the greater ROM can cause injuries).
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ddbbf0 No.147004
>88 kg, 183cm
That's me right now, but I can't even squat 90 kg let alone 3pl8 like you used to. I just can't seem to drop anymore weight without totally fasting, which is hell on my mental faculties. If anyone's got any tips, please let me know.
>>146984
>Control is going to be more important than progression in this case
This. I've noticed that dumbell exercises are much more taxing on the stabiliser muscles than barbell exercises are. Whatever you can comfortably lift on a barbell, reduce it by a fair bit and work your way up.
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aba34c No.147016
Unfortunately, it's would be difficult to give you a list of exercises.
However, here you can find complete workout routines and browse them. Then you can select only those exercises that fit you. All those routines can be done with a mat, two pair of dumbbells and a chair or a box to put your feet on.
https://docs.google.com/spreadsheets/d/1LEF9xInUpOjdMmudO_Hp5Owq8hFw7QWljVAia1ErT30/edit?usp=sharing
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b36854 No.147067
>>146984
>>147016
What do you guys think of this routine?
I made it with the idea of keeping it simple and within the reach of the equipment I have.
I plan to used a progressive load (2.5 kg/wk) but keeping form as a priority.
Also I still have some pdf's about "Guia de movimientos de musculacion" (101 on exercise form) that I'll use as a guideline in order to prevent injuring myself.
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b36854 No.147068
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ba2bbe No.147125
Hey, I'm the anon above, but from what I can see, your new routine is great.
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One tip is to challenge yourself on your Rows and OHP, I find I often neglect upping the weight when working with dumbbells, but on bi/tris form is what you need to find success.
Other things I'd recommend:
Upper: Hammer Curls, Reverse Wrist Curls, Face Pulls, Bench Dip, Lateral Raises, and Tricep Overhead Extension (Sitting or Standing; I've never been a fan of the one-arm you listed, but again whatever you prefer)
Lower: Dumbell Deadlift, Bulgarian Half Squats (If you are able).
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I'll be sure to check up on this thread every once in awhile if you have any questions, be sure to update us yourself. Good luck!
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b36854 No.147174
>>147004
> I can't even squat 90 kg
So you want to lift more or to drop weight?
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8342a9 No.147457
>>147125
You got one of these posters for biceps?
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ddbbf0 No.147458
>>147174
Ideally both, but it seems my gains in both directions have completely stopped. Lately the decision was somewhat made for me, seeing as I don't really have enough time to justify going to the gym regularly anymore. It's not all bad, though - I've taken this as an opportunity to cut down my intake even further.
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b36854 No.147567
>>147067
I couldn't keep up with it.
Eating under 1500 calories while swimming at least 3 km per day + doing a basic PPL routine is quite demanding.
I will reduce the swimming to just 1 hour per day and keep the PPL routine.
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ba2bbe No.147576
>>147457
Here you go, along with the rest.
>>147458
30 mins or 1 hour is better than nothing. I'm sure you can find that time somewhere in your day.
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b36854 No.149168
Updating.
I'm still a fat fuck (123kg) but I can curl 45lbs once again. I've been doing stretches and keeping an eye in my posture and now I can feel my toes again (after 3 years of not feeling them).
Sadly the pool I was going got close because apparently the owner was related with the narcos.
I also got a job related with my college degree, it doesn't pay well but I'm doing what I studied for.
Also I'm no longer in any kind of debt, I'd paid all of it and now all my savings are starting to grow up.
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20c241 No.149194
>>149168
keep going anon you can do it
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0d0d9e No.149202
>>147016
thank you for this, it is immensely helpful. I basically attacked this with youtube-dl and I now have actually useful info.
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7e0e40 No.149221
>>147016
Good stuff, thank you
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