Dr J's journey from stick to thick

To clarify - I'm not a doctor - its a nickname from a friend because in my home recording studio, I manipulate and control audio/sound with surgical precision.
 
Just this week, I've now gained 20lbs in the 5 months since I started around May 1^st – up to 152 lbs from 132 lbs.  My button down shirts are getting quite snug in the neck.  My long sleeves are getting too short when I put my arms straight forward (driving), and my suit coats are getting a bit constrictive across the shoulders.  Waist of my slacks are getting a bit snug as well, filling out the legs substantially more too.
 
My 8RM for bench press has improved from an ridiculously absurdly pathetic 30lbs to a pathetically weak 90lbs. 
 
Still the thin guy that many of you would laugh at the gym, not lifting really big weights, but not bone skinny anymore - more of an "healthy/lean average" build now.
 
Practically, I can squat down, and scoop up my two children, one in each arm, and carry them around - something I couldn't do very easily just a few months ago.   And that’s an emotionally meaningful improvement in functional strength.  Many other tasks have become easier, ranging from carrying in multiple bags of groceries to mowing the lawn.
 
Current Routine:
 
targeting 3 sets of 8-14 reps (to failure), making steady progress.

Day 1:
Squat – 90 lbs
Straight leg Deads  - 90 lbs
lying triceps extension
hammer curl

Day 2: off

Day 3:
bench press – 90 lbs
OH press – 50 lbs
bicycle crunches
lat raise & front raise superset – 15 lbs
rows – 90 lbs

Day 4: off

lather, rinse, repeat!
basically a workout every other day.

the tricep iso's are because my triceps are what give out on me when doing bench & oh presses.  the curls are because I can't do pullups.  the lat & front raises are because my shoulders really need the work.
 
Doing straight leg deadlifts because everything is with dumbbells (unfortunately) as I don’t have a gym, nor a spotter.  Unsure how much more progress I’m going to be able to make on many of these lifts past this point using dumbbells.
 
Currently at what I estimate to be 3,500 calories / day, snacking on almonds seem to be the key to push me over the caloric edge into consistent gains.
 
Callouses are beginning to get annoying, probably need to buy gloves.
 
Next goal is another 15 lbs gained by December 31^st.
 
I've said it before, and I'll say it again - thanks to each & every one of you for the tips & help.
 

Awesome!!! I will keep up with this journal.
you should post pictures. Have some befores and afters.

good luck and work your A** off!!!

weight gain - up to 157, that makes 25 lbs weight gain in 6 months.  Had a bad week in the last month where I was stressed & didn't really eat.  Been super busy, haven't had time to be on this board.
 
2 sets of 8, followed by one set of 8+ to failure
Day 1:
Squat – 98 lbs
Straight leg Deads - 98 lbs
lying triceps extension - 20 lbs
hammer curl - 30 lbs
lat raise – 15 lbs
 
Day 2: off
 
Day 3:
bench press – 93 lbs
OH press – 60 lbs
bicycle crunches
rows – 93 lbs
 
Day 4: off
skipping bench press every other time to get my OH press to catch up a bit, since I didn't start that lift until later in the game.
 
Thinking I need to go ahead & get a barbell, for rows & deads.  Not in a position to have a spotter or rack still for squats & bench.  the dumbbells are getting a bit heavy & awkward to get into position by myself for bench pressing.  Someone I hadn't seen in about a year said on Saturday, "wow, you been working out a bit?"
 
Had a physical since I've substantially changed my diet & gained weight - bloodwork came back excellent.  Doctor said, "the really good news is that you're still to young for a prostate exam."  phew.

decreased the bench & row weights to improve form errors.  Put OH press first to focus on shoulders.

Day 3:
OH press – 60 lbs
bench press – 88 lbs
bicycle crunches - 2 sets of 50
rows – 88 lbs

saturday:

Squats - 8 @ 98 lbs, 8 @ 98 lbs, 10 @ 98 lbs. (increase by 5 next time)
OH Press - 8 @ 60 lbs, 8 @ 60 lbs, 10@ 60 lbs (increase by 5 next time)
hammer curls - 8 x 3 x 30 lbs.

nice, i gained 20 lb. in the last 5 months to, buying new clothes sucks doesn't it? liking the routine but maybe but some regular dead lifts in? other than rows nothing for back. Anyways Goodluck getting bigger and stronger!

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

Thanks - congrats to you too, what else could I do, other than rows, for my back right now, with db's? 

not doing deads because i'm just with db's.  :(

Wish I'd done this more when I was closer to your age, than my current age!  haha.

You can do one arm rows with dumbells. What I do for pullups is put a chair behind me and rest my legs on there.. I do one set unassisted and then 2 sets with the chair. try it out! I workout from home..Has been great since getting my squat rack. It has spotter brackets just in case your in trouble!

Do you have any before and after shots?

dr j


Thanks - congrats to you too, what else could I do, other than rows, for my back right now, with db's? 

not doing deads because i'm just with db's.  :(

Wish I'd done this more when I was closer to your age, than my current age!  haha.

You can deadlift with dumbbells, as long as you can put enough weight on them, if they are adjustable, I think the max plate you can but is 50 lbs a piece, I know for sure you can get 25's cause i have 4.

thehardway

dr j


Thanks - congrats to you too, what else could I do, other than rows, for my back right now, with db's? 

not doing deads because i'm just with db's.  :(

Wish I'd done this more when I was closer to your age, than my current age!  haha.

You can deadlift with dumbbells, as long as you can put enough weight on them, if they are adjustable, I think the max plate you can but is 50 lbs a piece, I know for sure you can get 25's cause i have 4.

true but after a month or 2 that won't even be a workout for him it will be to easy..oh and thanks Dr J.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

if I am right about the 50's, you can get at least 4 on eac so that would be 200, each hand. 25's say you can feat at least 3 each side, that is 150 (and on my collars I know you can do that), each hand. getting workable increments might be the tricky part, but he should be able to be challanged indefinetly. But yeah a straight bar would serve him well. 

thehardway


if I am right about the 50's, you can get at least 4 on eac so that would be 200, each hand. 25's say you can feat at least 3 each side, that is 150 (and on my collars I know you can do that), each hand. getting workable increments might be the tricky part, but he should be able to be challanged indefinetly. But yeah a straight bar would serve him well. 

but most dumbells have a max weight of like 55.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

Thanks guys, I tried deadlifting with the dumbbells last night, but they are either: 1)too close together (between my knees) 2) too far apart (outside my knees) or 3) just int he right spot, but then they slip around my knees, with the plates immediately on either side of my legs.

My db's weigh 4 lbs, and can definitely fit 3 10 lb plates per side, for a total of 64 lbs / db.  Pretty sure I can toss on at least one more 10 lb plate if need be, to get it up to 84, x2 = 168 lb lifts.
 
whats the benefit of one-arm rows, vs standard rows?
 
no pix, I'm too shy!  lol.
 
weight, 158 lbs
 
last night:
Bench: 8x3 @ 93 lbs.
OH press: 8 x3 @ 60 lbs.
rows: 8x3 @ 93 lbs
a batch of bicycle crunches.
 
decided my goal is to continue the 1 lb/week weight gain until March 31st (which should get me to about 177 lbs.  That will be a 45 lb gain, or 35%, which seems like plenty at one time.  Then I'll cut for a couple of months see where I am. 

last night:
Squat: 8 @ 103 lbs, 8 @ 103 lbs, 10 @ 103 lbs
SLDL: 8x3 @ 103 lbs
OH press: 8x3 @ 60 lbs
hammer curls: 8x3 @ 30 lbs.

The dumbbell squats are sort of like a cross between a deadlift & a squat, probably actually more like a deadlift really, I suppose:


Felt good to pass the 100 lb milestone on a couple of lifts.

lol, the image i posted in of the db squats got replaced.. guess someone doesn't like their bandwidth being hogged.