My training log

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    My training log

    Hello,
    I've been training for last 3-4 months,about month ago I started training for real.
    Weight training 4-5 times a week,maximum of 1600 calories,no beverage calories,just water,and ocassionaly cardio workout maybe 2-3 times a week.
    On intermittent fasting 16 : 8
    Dropped from 72.X kg to now 62kg in this couple months.

    Today started Ironborn program,day 1 was not that hard so I added few sets of Push ups and pull ups. -Doing it with 7kg dumbbels.

    I am about 180cm height and 62kg,which program besides Ironborn would you suggest me to start for fat loss and muscle definiton.
    Be aware that my body fat is kinda high ,I'm working on that.
    I only have dumbbels and pull up bar available for workouts.

    #2
    Have fun with IronBorn!

    Comment


      #3
      So day 2 of Ironborn,was kinda easy and kinda hard.
      Some exercises like Biceps Curl are too easy for me ,but other like Bent over flys are too hard.
      I can hardly do like 3 proper reps of Bent over flys.

      Can I after this program do my own Biceps Workout as a additional workout?

      Comment


        #4
        Hi lovethedoggo!

        How can you be 180cm and 62kg with high body fat?
        I'm 170cm and I'm expecting to be 10% BF when I get to 60kg.

        Anyways, I'm also doing Ironborn and for the next 6 months I'm planning to alternate between 30 days of Gravity and 30 days of Strength.
        Also, as I'm currently cutting I'm doing 3 days/week of cardio.

        And yes you can add extra sets to the exercises you think are easier.
        Just don't overdo it too much because in the long run you might end up with some muscle imbalances.
        After completing Ironborn you'll certainly be ready to pick up a more challenging program so you don't feel the need to add extra sets.

        Good luck!


        ~Rui

        Comment


          #5
          Hey ruipfsilva97 ,
          Thanks for responding.
          What do you mean by How can i be 180cm and 62kg with high body fat?
          Also,I always think my body is bad,I'll take a picture of me today and post it later in day so y'all can tell me what you think what's my body fat percentage because there is no place i can do it here in my city.
          I'll also post the picture after 30 days to see if there are changes in my body.
          Thanks and good luck to you too!

          Comment


            #6
            lovethedoggo No problem!
            With your height and weight I was expecting that you were lean but skinny.
            But yeah, everyone's different and also if you didn't exercise frequently in the past you might be what we typically call a skinny fat.
            But don't worry, if you follow the programs that Darebee has to offer and follow them up with proper diet you will see your body change very quickly!
            I use this tool every time I want to know my body fat. It's not perfectly accurate but it's a pretty good estimate.

            ~Rui

            Comment


              #7
              ruipfsilva97 ,
              well that's the case here,in my past i didn't even bother exercising like ever,past year or two I am kinda getting into exercising as a life style.
              The past 3-4 months I got really into exercising as I am exercising 5-6 times a week and stopped almost all my unhealthy habits.
              Hopefully today I'll catch some time to take and upload my body picture and to compare it later on after 30 days(26 days left now).
              Thanks for sharing that tool with me ,by that tool my current body fat is at 15 percent,i don't think that's accurate ,i think im more at 23 percent.

              Comment


                #8
                lovethedoggo Welcome to the hive buddy! That is some awesome work! I look forward to the rest of your journey

                Comment


                  #9
                  BlackButler ,thanks for welcoming me!
                  Currently doing day 6 of Ironborn as im writing this
                  If anyone reading this can suggest me programs similar to Ironborn that'd be lovely,thanks !

                  Comment


                    #10
                    Did Day 8 today,those Ab exercises I didn't like so I did like 2 times harder Ab workout but mine exercises(Crunches,Sit-ups,Leg raises,Elbow to knee...).
                    I did a tommorows workout also today like 30 minutes after Day 8 workout because I have a lot of energy and time to do it ,so why not?
                    But that doesn't mean i'll skip tommrows workout,I'll just do it again.

                    Comment


                      #11
                      I have a question,how can I exercise on budget,I don't have money for rich protein food neither for protein supplements.
                      Also don't have money for equipment,I have 1 Dumbbels 7kg and Pull up bar,which is enough for right now,but later on I wouldn't have money to get other equipment needed.
                      What are your tips for exercising on budget?

                      I mean I could buy protein supplement but for 2 weeks that would be about 15$ which is maybe not too expensive for other countries but my country has a bad economy and basically salaries are starting at 250$(Yes,for a whole month) .

                      Comment


                        #12
                        Equipment: As a pullup bar/possibility is all you need in addition to a floor to get strong, you are overequiped with dumbbells. Go for bodyweight strength training and you are good. It is a bit harder to choose the right progressions, but it is absolutely possible to build a good amount of muscle that way.

                        Food: Have a look at the nutrition area at darebee, there are some information that will help you: you.https://darebee.com/nutrition.html

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                          #13
                          HellYeah ,thanks for answering,i read almost everything on there.

                          Comment


                            #14
                            Woah,so i had to pause for 2 days,my brother had 18th birthday and it was craaazy...(17th,18th)
                            Today did 40 minute Ab Workout and earlier in the day Shoulders and Triceps.
                            Tommorow is my 13th Ironborn program day.

                            Workout have been kinda easy for me.

                            No weight lost still cause I ate a lot of crap in 2 days when my brother had 18th birthday but I don't worry about that,have been going hard for few months ,I can celebrate sometimes...It was a fun time and a good memorie ,I'll keep working out hard and eating healthy.


                            Comment


                              #15
                              Yesterday wasn't home whole day but still managed to do Day 13 in 23:40pm .

                              Currently started 30 days without Sugar,30 Days of 5 days of Cardio a week,and 30 days without Alcohol.
                              Sugar one and Cardio will be hard but 30 days without Alcohol will be easy because I don't even like drinking it.

                              Today doing day 14 of Ironborn workout.

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