Journey of a newbie lifter

Calebd91

Member
Little intro and then I’ll do my best at making a real log. I was motivated to start this journey after transitioning from chasing shutdowns an working on the road in refinery’s an chemical plants for the last 10 years into a stable plant operations role an home every day/night. Years of beating up my body and fueling it with caffeine and whatever junk was quick and easy left me feeling pretty rough an I knew I needed to make a change. 8 months into my new career I had taken advantage of the slower pace an less active lifestyle a little to long and let myself get to the heaviest I had ever been.

I’m 35 years old male, 5’ 11”.
March 1st I was 213lbs and started a cleaner diet an putting lots of steps in. By may 1st I was down to 196 and had a little motivation going. I did a 8 week run of a small dose of tirz to help get my eating habits an proportions more manageable, it really helped pave the way to my macro tracking an put into perspective how fast calories add up. That put me at 160lbs on July 16th.

Now that I had dropped a lot of the excess body fat an was feeling a lot better, I started venturing into wanting to pack on some muscle even tho I’ve never worked out other then in high school. I joined a lot of facebook groups an was kind of overwhelmed with routines and diets an supplements and judgment, so I found this forum after searching around an have been a lurker an kind of put together a routine, some simple supplements and have made some progress so I’d like to document it here an get some feedback and I feel like some honest non judgmental support.

Sorry for the long intro! Second post will be the details and start of the log.
Thanks!
 
Start of my actual workout log!

I actually “started” on Aug 3rd initially with a full body dumbbell only routine found on the Hevy app that I use to track workouts. I ran that 2-3 days a week for that month an then shifted to what I think is a little bit more refined schedule an routine.

Upper A
Bent over rows
4 sets
20lb 12-14 reps

Crossbody hammer curls
3 sets
20lb 12-14 reps

Shrugs
3 sets
20lb 14 reps

Rear delt reverse fly
3 sets
15lb 10-12 reps

Upper B

Floor press
4 sets
20lb 12-14 reps

Shoulder press
3 sets
20lb 12-14 reps

Lateral raise
3 sets
15lb 12-14 reps

Tricep extensions
3 sets
20lb 10-12 reps

I run it Monday/Wed/Fri alternating between A&B each day. So Monday A, Wed B, Fri A, Mon B, etc so forth. I have already progressed up from starting all sets at 15lb an only 8-10 reps, so I think I’m working the progressive overload correct.

Also here is the supplements/vitamins I currently take.

Day
1 a day men’s multi
100mg Tongkat Ali
10,000 IU vitamin D
20mcg vitamin K
2500mg Omega-3 (1200EPA/850DHA)
5mg creatine monohydrate

Night
600mg Ashwaganda
5mg Boron
210mg Magnesium Glycinate
10mg melatonin

I am using a macro tracker and trying to lock in more on my diet, but I still work swing shifts (days 3am-3pm, nights 3pm-3am alternating 2-2-3 schedule) and having a 3 month old and wife who works full time it’s difficult at times to coordinate meals, I know I’m giving up some gains there, but I’m not chasing elite physique an know what’s realistic an what’s unobtainable for me.
I’m averaging 130-180g protein, 120-190g carbs, and trying to stay under 60-70g fat. Usually end up in the 1900-2200 cal range.
Witch seems to almost be my maintance range, I’m going to try and shoot for 2600-2800 for a few weeks with focus on more protein and see how that does.

Also I am looking at adding in some anabolic effect or XT after I dwindle down some of the vitamin/supplements I have on hand as I think I’d be double dosing some of the ingredients. I’m also open for suggestions on others to try, not looking at throwing a tons of money at it just yet as I’m also equipment limited to only adjustable plate style dumbbells right now to. I have access to a gym at work that once I get little more comfortable I may look into. I’m just trying to build a solid foundation an form first.

Thanks and I’m open for criticism and suggestions! I’ll be updating with progress at least at end of each week.

Not sure if I can add photos yet, but I’ll try if interested in progress pics as well.
 
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I've got some constructive criticism, but first I wanted to say good job on losing over 50 pounds!.

I wanted to say that you want to make smaller jumps in calories, don't go from 1900-2000 straight to 2600-2800, that's going to cause fat gain, especially because your not doing much in the gym. Start around 2400 and work your way up over time. If your staying lean and gaining about 1-1.5lb per week your doing amazing. For the gym, You're getting like two exercises per body part per week, that's not enough stimulus to grow any muscle, I mean maybe it would be if you've never done anything at all and you're in your first month of lifting but even then this is significantly less volume than I would give a new lifter, especially when they're not training legs. Not training legs means you have a lot of extra ability for recovery. Half your body isn't getting worked.

I would say make a effort to get 12-15 working sets per body part per week, working up to 20 sets over the course of a couple months,that doesn't include warm up sets. I'd also train legs, even if it's only one leg exercise per workout that's still going to significantly increase your workload and prevent you from looking crazy five years down the road with a jacked upper body and some toothpick legs. Building big legs isn't super easy in the first place so it's not like you're going to accidentally develop some monstrous Wheels. I have a upper body dominant physique myself, but legs are still bigger then the average Joe and highly functional. I don't know how old you are but the older you get the more important that lower body strength is going to be. But even one leg exercise per workout three times a week will at least give you some functional lower body strength and some stability and mobility in your knees and ankles, help with your posture and even help keep you leaner as you grow.
 
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Smont said:
I've got some constructive criticism, but first I wanted to say good job on losing over 50 pounds!.

I wanted to say that you want to make smaller jumps in calories, don't go from 1900-2000 straight to 2600-2800, that's going to cause fat gain, especially because your not doing much in the gym. Start around 2400 and work your way up over time. If your staying lean and gaining about 1-1.5lb per week your doing amazing. For the gym, You're getting like two exercises per body part per week, that's not enough stimulus to grow any muscle, I mean maybe it would be if you've never done anything at all and you're in your first month of lifting but even then this is significantly less volume than I would give a new lifter, especially when they're not training legs. Not training legs means you have a lot of extra ability for recovery. Half your body isn't getting worked.

I would say make a effort to get 12-15 working sets per body part per week, working up to 20 sets over the course of a couple months,that doesn't include warm up sets. I'd also train legs, even if it's only one leg exercise per workout that's still going to significantly increase your workload and prevent you from looking crazy five years down the road with a jacked upper body and some toothpick legs. Building big legs isn't super easy in the first place so it's not like you're going to accidentally develop some monstrous Wheels. I have a upper body dominant physique myself, but legs are still bigger then the average Joe and highly functional. I don't know how old you are but the older you get the more important that lower body strength is going to be. But even one leg exercise per workout three times a week will at least give you some functional lower body strength and some stability and mobility in your knees and ankles, help with your posture and even help keep you leaner as you grow.
Click to expand...

Thank you for the advice, I will not make that big of a calorie jump. I wasn’t real sure how big of a jump was needed to see a change.
So small adjustment there! Got it.

As far as my exercise routine what do you think about this change?

Upper A
Bent over rows
4 sets
20lb 12-14 reps

Floor press
3 sets
20lb 12-14 reps

Crossbody hammer curls
3 sets
20lb 12-14 reps

Shrugs
3 sets
20lb 14 reps

Rear delt reverse fly
3 sets
15lb 10-12 reps

Tricep extensions
2 sets
20lb 10-12 reps

Upper B

Floor press
4 sets
20lb 12-14 reps

Bent over rows
3 sets
20lb 12-14 reps

Shoulder press
3 sets
20lb 12-14 reps

Lateral raise
3 sets
15lb 12-14 reps

Tricep extensions
3 sets
20lb 10-12 reps

Hammer curls
2 sets
20lb 12-14 reps

Legs

Goblet squats
3x10-12

Romanian deadlifts
3x10-12

Reverse lunges
3x10-12

Standing calve raises
3x10-12

I could do legs on my rest days of Tuesday/thursday/ sat or Sunday or should I incorporate it on same days as the upper workouts?

I plan on getting a small bench to add to my home workout area so that can open up some different exercise options as well to add into my routines to get more working sets in.

Thank you for the input, it is much appreciated.
 
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Woke up little early today before going in for night shift, had some rice cakes for quick pre workout snack and did some warm up, wasn’t feeling a whole lot of motivation but wanted to push some so I upped my weight to start the week off…..here’s how it went.

9/21/26
Bent over rows
Went up 5lb to 25
3 sets 12, last set 14 reps

Floor press
Went up 5 to 25lb
2 sets 12, last set 14

Crossbody hammer curls
Went up 5 to 25lb
1st set 8 reps
Last 2 sets 10 reps

Rear delt reverse fly
Up 5 to 20lb
1st set 10rep
Last 2 sets 12rep

Shrugs
Up 5 to 25lb
3x14

Tricep extensions
Up 5 to 25lb
2 sets of 12

I feel like I did decent with the added weight, only started to lose my form at the end of last set of my cross hammer curls and rear delt reverse flys, I also needed slightly longer rest times between sets but think that’s normal, also felt more of a pump at the end.

Think I’m going to shoot for a leg day Thursday since I’ll be off work.

Still open for suggestions! Thanks
 
Love to read that you’ve began lifting! It can be a slog sometimes, but it’s empowering, builds confidence & strength, and is a great way to get exercise in.

My sincere advice is to go to the gym sometimes. Doesn’t have to be for every workout, but just make a deal with yourself to go in there once a week. Explore the machines, read how they are to be used, watch other people who seem like they might know what they’re doing. You might even ask them some questions about how to do a particular movement. You have to realize EVERY single person in the gym who appears to have an idea what they are doing began just like you: they were clueless beginners at one point. They haven’t forgotten that, and many people will be happy to answer a question or share a tip. Especially the biggest guys, because they had to learn so much to get where they are, so they value the sharing of that knowledge more than most. They are usually way more friendly than they might appear.
 
Either way on the legs . As your weight /intensity increases you may want to move them to their own day twice a week but for now adding them on to any two days would be fine.

As Hyde said consider going to the gym. You will learn a lot watching other people between sets. You will learn of exercises you had no idea about.

Consider getting a rack and an Olympic bar at home . New budget racks can be had for $400. You can buy an Olympic bar for less than $100 off of Amazon which will work fine as a beginner . 1 set of 45 lb plates, some 25s , 10s, and 5s. A landmine attachment , an adjustable bench, some band pegs and bands. Basically $700 new or less (potentially even almost free if you find someone just wanting to get rid of it).

That would open up a lot in addition to the dumbbell stuff you are already doing

Barbell bench, incline bench, chest flies, bench dips, landmine press

Barbell row, landmine row, band assisted chins

Squats, deads

Eventually about a million rack mounted attachments could be added

Then the rabbit hole only goes further from there BUT you don’t even know what you don’t know yet which is why some time in the gym will get your wheels turning about what you can do at home .
 
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