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[trans-formingmylife]

TW: weight, ed, food

had another appointment with my top surgeon and i’ve lost about 1.5 stone and i need to lose 2.5 more so i’m on my way! gave myself the last few days to not be as strict about what i eat and have some treats bc i’ve been struggling to lose weight and not let my eating become very disordered. 

[trans-formingmylife]

17/6/20

[trans-formingmylife]

My Workout Routine

A little bit of background: I don’t currently have access to a gym, as I’ve left sixth form college, which is where I was going to the gym. So this routine is a bodyweight and dumbbell routine. This is a 5 day split which is laid out as follows below

Chest and Core

Back

Shoulders and Core

Legs

Arms and Core

Rest days can be put wherever, I know some people prefer to split their week into two, I prefer to do it in the weekdays and rest over the weekend.

As a pre T trans guy, I’m hoping other trans guys / trans masc people find this particularly useful, but everyone and anyone is welcome to give this routine a try. I wouldn’t say this is a beginner routine, either.

Rest times between sets: Personally, I’d say keep it under a minute.

Chest and Core

Chest is very important for trans guys as a more muscled chest makes it easier for top surgeons, as they know where your pecs are and therefore can get better results. Core is being trained 3 times a week because a strong core is essential to getting strong everywhere else. I got the push up part of the routine from here.

Dumbbell Bench Press 5 sets of 15 reps 

Dumbbell Fly 4 sets of 10 reps

Dumbbell Bent Arm Pullover 4 sets of 10 reps

1 Leg Push Up 1 set of 10 reps* (repeat for both sides, so 20 reps total)

Hindu Push Up 2 sets of 10 reps*

Plyo Push Up 2 sets of 10 reps*

Spiderman Push Up 2 sets of 10 reps*

One Armed Biased Push Up 1 set of 10 reps* (repeat for both sides)

Leg Raise 3 sets of 20 reps*

Dumbbell Side Bend 2 sets of 20 reps* (repeat for both sides)

Plank 3 sets**

Back

Feel free to substitute the hammer grip pull ups for regular pull ups or chin ups. If you don’t have a pull up bar like me, go to your local play park and see if you could part of a climbing frame there. I decided to stick traps in with back because why not. I got the last three exercises from here.

Hammer Grip Pull Up 5 sets until failure

Dumbbell Stiff Leg Deadlift 5 sets until failure

Dumbbell Shoulder Shrug 6 sets of 15 reps

Do 2 sets each of regular shrugs, hands in front then pulling to sides as you shrug, hands at sides then pulling behind behind as you shrug

Dumbbell One Arm Row 4 sets of 15 reps (repeat for both sides)

Back Widow 2 sets of 20 reps*

Full Body Drag 2 sets of 20 reps*

Superman w/ Arms By Side 2 sets of 20 reps*

Shoulders and Core

Broad shoulders (along with a wide back) are essential for making your hips look smaller. Presses can be done seated or standing, whichever you prefer.

Dumbbell Shoulder Press 5 sets of 10 reps

Dumbbell Arnold Press 5 sets of 10 reps

Dumbbell Upright Row 5 sets of 10 reps

Dumbbell One Arm Front Raise 3 sets of 12 reps (repeat for both sides)

Dumbbell Lateral Raise 3 sets of 12 reps

Dumbbell One Arm Rear Delt Fly 3 sets of 12 reps (repeat for both sides)

Weighted Sit Ups 3 sets of 20 reps*

Twisting Floor Crunch 2 sets of 20 reps* (repeat for both sides)

Air Bike 3 sets of 20 reps*

Plank 3 sets**

Legs

When I first started lifting, I didn’t do legs because I didn’t want them to get bigger, because fat had been distributed there already (thanks, oestrogen). But now, I’m burning off that fat and I can kinda see the muscle. So yeah, don’t skip legs. Bodyweight exercises from here.

Superset x5

Dumbbell Goblet Squat 12 reps

Dumbbell Split Squat 10 reps (repeat for both sides)

Dumbbell Sumo Goblet Squat 4 sets of 12 reps

Dumbbell Walking Lunges 4 sets of 20 reps

Close Feet Squat 2 sets of 20 reps

Sit Squat 2 sets of 20 reps

One Leg Bodyweight Squat 1 set of 10 reps (repeat for both sides)

Drinking Bird 1 set of 10 reps (repeat for both sides)

Single Leg Glute Bridge 1 set of 10 reps (repeat for both sides)

One Leg Floor Calf Raise  1 set of 10 reps (repeat for both sides)

Arms and Core

I have problems with my elbows, so I am very limited in the tricep exercises that I can do, but feel free to add some overhead extensions, or whatnot.

Close Hand Push Up 4 sets of 10 reps*

Dumbbell One Arm Tricep Kickback 5 sets of 12 reps (repeat for both sides)

Dumbbell Concentration Curls 3 sets of 8 reps (repeat for both sides)

Dumbbell High Curl 4 sets of 10 reps

Dumbbell Zottman Curl 4 sets of 15 reps

Dumbbell Alternate Bicep Curl 4 sets of 20 reps

Dumbbell Alternate Hammer Curl 4 sets of 20 reps

Jackknife Sit Up 3 sets of 20 reps*

Weighted Russian Twist 3 sets of 20 reps*

Plank 3 sets**

* These set numbers are kind of arbitrary, do as many as you can, especially for the push ups.

** Try to increase the time each week, I’m particularly bad at plank, which is why I’m doing it 3 times a week.

I think that concludes that. Feel free to message me if you have any questions/feedback!

[trans-formingmylife]

PARIS IS BURNING (1990) dir. Jennie Livingston

[trans-formingmylife]

I wanted to record where I am now and and hopefully have something to compare to later

[trans-formingmylife]

I’m back 3 years later

i’m gonna use this as a personal record for weight loss for top surgery as well as just getting stronger for myself

i’d be really up for chatting to people who’re on the same type of journey so hmu

[trans-formingmylife]

i’m following the advice of a friend who told me to act obnoxiously confident in your appearance until you really are confident so i’m giving it a go

[trans-formingmylife]

update on this whole “”””i’m a productive student with his life together””””” thing: hsm songs firmly on shuffle, 2 lectures attended and notes taken (!!), friend’s scientific review edited, shopping trip imminent, homemade dinner planned and only one can of monster consumed!

[trans-formingmylife]

12:35 16/1/17 ~ assignment is just about done! gonna go hang with friends for a little while and then finish it later i reckon

[trans-formingmylife]

did 40 minutes cardio and 20 minute weights in the gym and assignment almost finished! i’m feeling on top of stuff today!

[trans-formingmylife]

» 15th January, 2017 « Here is my 2017 calendar for my clear muji binder in my favourite colour - blue! I also included all the stationery I used + the paper is A5 grid muji paper.

[trans-formingmylife]

Geeky workouts to start your 2015 off right (and to help you become a superhero).

Source, full instructions, and more workouts here.

[trans-formingmylife]

Plan for Mon 16 Jan ‘17

First day of term!

- Up and out of the house by 7:30am, bus with roommate

- Gym in college around 9am

- Do assignment with peeps from college at 11am

- Coffee hours around 1/2pm 

- TBD

[trans-formingmylife]

There are three rules.

1. If you do not go after what you want, you will never have it. 

2. If you do not ask, the answer will always be no. 

3. If you do not step forward, you will remain in the same place.