Hello Everyone

Today is Friday so this is the day I make an update about my weekly exercise recap, which in Free Compliments Community we call it as #fitness-fridays post. I am not a musclar guy or gym freak, in fact I am just an old man who has a weak body. However I believe I need to get some regular exercise to get me in good shape, as I was before the pandemic era came 4 years ago.

Following up my last update, I manage to recover and clean up my barbell, so right now I have barbell and a pair of dumbbells as my weight lifting equipment. I bought them in 2017 and store them in my parents house. 7 years later, which is this year, I am happy to see them in good condition and starting to use them again.

I only have 4 weight of 2,5 kg and a pair of 5 kg. So in default setting, I could set as the picture above... A barbell with 20kg weight and a pair of dumbbells with 5kg each. If needed I can set a dumbbell of 12,5kg or 17,5kg and a barbell of 25kg.

In past I planned to get extra pair of 5kg, which could cost me around $29 USD. But that was a plan which turned to be a forever plan, never be executed. I got busy with some wedding planning later, and got interested in long distance running and some out door calisthenics and forgot that I had them.

Why don't I buy them right now? Well i have two reasons, first i am being stingy as usual... but thats not my main reason. My main reason is that my current strength has not reach to a level which I need more weight.

My Progress

I have been doing 4 sets of 8 repetitions dumbbells exercise every evening. Exactly after I arrive at home and taking dinner... Usually before taking shower I am taking some short exercise, starting with plank, then playing with those dumbbells.

I skipped my exercise on Monday and Wednesday due to laziness... well I should call it lazy even though at those days, I went out from home at 06:00 AM and got back home at 23-24 PM at night... sleep only for a few hours, and did not get enough rest.

Anyway my progress is slow... maybe because I do not get enough rest, or maybe purely because of my age which is not young anymore. I started last week with 4 sets of 8 repetitions and today I still at that level. What kind of training do I do with those dumbells? here they are:

This is biceps curl, the most basic of dumbells exercise. I am doing it with 5kg dumbbells I have on Monday. In past I could do this with a 10kg dumbbells.

This is triceps curl. In past I could do this with 15kg dumbells but I did it with 5kg dumbbells on Thursday

This is shoulder press. I am doing this today with 5kg. I used to do this with 10kg dumbbells.

My Next Plan

So my plan now is to do 2 kind of training. The first theme is Biceps and Back for saturday, and the other theme is Triceps and Shoulder for Sunday. Then keep repeating those pair everyday, changing one theme to another for the next day.

I try tomorrow with each 3 set of 8 repetitions. I want to do 4 sets but I don't think I could do those next week.

Anyway this is what is called as back row. We can train our back muscle with dumbbells too.

Yes I know my training menu is so slow and seems lousy. There are things that I do not mention here but sometime (not always) I do. For example is Plank. I try to do it everyday, although sometime I miss it.

How About Barbell Training?

Initially there were two trainings that I wanted to do with my barbells, thats why I cleaned them for.

This is the first one, I call it standing press because I had a personal trainer used to say it as standing press. Most people call it overhead press. This is good to train your triceps.

The second one is reverse curl. This is good to train your biceps.

This two are one of the basics and good for your muscle because it trains several muscle in one movement. I do not want to go detail with deltoid, brachialis, lateral or any of those vocabs because I like to keep it simple. Those are parts of professionals trainers should tell you about, directly or via youtube or any other media. I am not the expert and don't want to pretend to be one.

Why I haven't done it? honestly I can not

I haven't been able to do those firmly with 20kg barbell, however I keep doing them with plain bar which is only 10kg. It just to make my body remember the correct form.I will start sharing it later, if I get to a level which I could do it properly.

Ok thats all for this week #fitness-fridays, I hope you all manage to get a good food, good workout and good rest.

see you and stay healthy

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