↓↓ Fat ↑↑ Muscle ♥ My ftm Body ....& be fit as hell!!

[vegan_transboy]

I am a ftm transman, that means I was born female and now I see myself as male., inside and outside (well mostly), I take testosterone and have had surgery to better embody the male gender.
I have been vegan for about 6 years now and have been on this forum for many years also posting here and there, working out, doing sports, boxing, martial arts etc but have been set-back physically (coz of surgery, converting a female body to a male body) and emotionally coz of confidence, body image, plus my priorities have changed, I used to be more focused on competing as male boxer, but now I am setting my goals a little lower, to get strong, fit and less fat. and then who knows!!
But now I must loose the excuses, stop feeling sorry for myself and get serious!

I used to box in an ALL BOYS amateur boxing club, nobody knew I used to be female (as some may know already), I was pretty good..technically, but it was hard to keep up when my body was SO different to the other guys, I was short, small boned and had about 25% bodyfat, I also had breasts which I had to bind and I kept having injuries in my shoulders coz I my spine and neck were kind of contorted and compressed due to the pressure of binding (like boxing with a corset on!). Now I've had surgery and but I need a revision in December. So thats my story, now I'm trying to build and sort my body out.

Startings stats: height 163 cm, weight 68.7 kg, 25% bodyfat, 33cm bicep, 113, shoulder, 91 back/chest, hips/lowerback 93, legs 58.
Max Deadlift: 85 kg Max Bench Press 60kg.

MY GOALS: To gain as much muscle as I can by my surgery in december... especially inner and lower pectorial muscles (I also have minor Pectus excavatum so this part of my chest is always less developed), shoulders and lats. Decrease my bodyfat from about 20-25% to 10% over time and develop very good core strength. Be able to do more than 10 overhand pull-ups at a time without assistance, and 15 bodyweight dips. What other goals should I have?

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Monday 13th september: Back and abs
Assist. pull-up machine: -15kg 8x4
Lat Pull down 36kg 8x4
Seated Row machine 36kg 8x4
Bent BB Rows 25kg 12x4
Bent over DB rows 18kg 12x4

Ab Board sit-ups
plus 10kg Med Ball 20x3
Med Ball oblique twists 20x3
Plank 2.5 minutes
Leg raises 15
Leg raise circles 15 each direction

Tuesday 14th - Chest and Cardio
AM
DB Flyes 7.5 kg Reps 12.10.8.6.6
Alternated sets with Narrow Pushups
BB Bench Press 55kg 5x2

PM Cross trainer Level 10-16 30 minutes

(NOTES: that night got terrible shoulder pain, RICE'd it for couple days, that'll teach me not to warm up or stretch!!)

FRIDAY 17th September

AM: Running treadmill (Speed 10-11) 30 mins

PM: CHEST circuit:
DB Flyes flat bench (x2)10kg 10 reps
DB press flat bench " " 10kg 8 reps
Crunches 25 reps
Repeated until tired (which was 4 circuits!)

DB pull-overs flat bench (x1)20kg 3x10
Eccentric c.Curls 12kg 3x 8
Skull crushers 10kg 8x 2
Barbell curls 20kg 3x7 no rest (slightly different parts, upper phase, lower phase, full phase)


Saturday 18th September
30 minutes treadmill level 10-11

Glute Machine 52kg 12.10.8.8
Leg extension 52kg 12.10.8.8
Leg Press 110 kg 12.10.8.8
DB Step ups 15kg(x2) 12.10.8.8

Stretching 30 minutes before and after.

(Great workout! lower back, glutes and thighs really pelted, massive appetite today)

Sunday: ILL! bad cold.

Tuesday 21st sep - Back
Lat pull down 42kg 4x8
Pull-up assist -25 5x12
Seated Row machine 39 4x12
DB Bent over Row 13kg 5x12
crunches 25x3
Barbell Bent Row 40kg 5x12
DB lateral raises 7.5kg 15x3

(note: can't hardly do overhand pull-ups!..only 2 full bodyweight... must get better!!!)

Wednesday till sunday: slept in cold squat on floor for a festival.. GOT REALLY ILL, had to stop working out! was too sick!

Monday till wednesday: Didn't workout much was still bit ill, but occasionally when had energy I tried out a few of over-hand pull-ups and some push-ups, and a fair bit of walking.

Thursday 30th Sep - chest:

DB flyes (decline) 12kg 12 x 3 (alternating ↓)
DB Press (decline) 12kg 8 x 3 (alternating ↑)
Smith mach (incl bnch) 30kg 12x4 (narrow grip)
Flat Bench Press 60kg 6x4 (standard grip)

Friday 1st Oct Legs/Cardio:

Trying some metabolic circuit training instead of usual cardio
Circuit:
DB step ups (x2)15kg 12 reps left 12 right
Crunches 50
DB split squats (x2)18kg 12 reps left 12 right
Leg raises 30
DB squats (x2)22kg 25 reps
Ab Wheel (on knees) 25

Repeat until dead (which was twice as it turns out)

Monday 6th - Back

Over hand Pull-up body 1x3
Lat Pull down 49kg reps 12.10.8.8.8
Seated Row machine 49kg reps " "
Bent BB Rows 50kg 5x12
Bent over DB rows 22.5kg 12.10.8.8
Reverse pec deck 28kg 3x12

Tuesday 7th - Shoulders

DB shoulder Press (x2)15kg 12.10.8.8
Side raise (x2)7.5kg 12.10.8.8
Front Raise (x2)7.5kg 12.10.8.8
Arnold press (x2)7.5kg 12.10.8.8.8

[vegimator]

Good luck on your goals and I hope all goes well with the surgery! I have minor pectus excavatum as well and developing my pectoral muscles has taken time (and I'm not done yet) but has helped me look and feel better.

[baldy]

Decrease my bodyfat from about 20-25% to 10% over time and develop very good core strength. Be able to do more than 10 overhand pull-ups at a time without assistance, and 15 bodyweight dips. What other goals should I have?

How about a bench press goal, your pretty close to bodyweight bench press already so good to aim for.

Not many squats or deadlifts happening in your log, have you done them before?

[Talyn]

Good luck with your training goals.

Whereabouts do you train? My gym is just down the road, in Bethnal Green.

[vegan_transboy]

How about a bench press goal, your pretty close to bodyweight bench press already so good to aim for.Not many squats or deadlifts happening in your log, have you done them before?

Well I used to do that pavel pttp thing, and was doing deadlift and bench press everyday nearly, that was before surgery, and I did progress but in a deformed way, parts of my chest are underdeveloped and parts over, coz of Pec.Ex and also coz of binding, so I'm concentrating more on flyes and dumbell stuff, to bring out the inner chest, I would like to do more deadlift but where would I fit it in? into the back workout? or on a separate day?

[vegan_transboy]

Good luck with your training goals.Whereabouts do you train? My gym is just down the road, in Bethnal Green.

Thats a shame! I don't live in London anymore. I live in Bristol now, any bristol people here?

[xJimx]

Always good to see a new strength log here Like Baldy said though, I reckon you'd be better going for a more basic routine based around the big compound lifts with less isolation work.

so I'm concentrating more on flyes and dumbell stuff, to bring out the inner chest

Muscle shape is determined by genetics; the concept of muscle shaping that you'll read about in some places is a myth. Unless you're deliberately using the questionable bodybuilding technique of pre-exhaustion then you should never be starting a workout with an exercise like flys.

[vegan_transboy]

Always good to see a new strength log here Like Baldy said though, I reckon you'd be better going for a more basic routine based around the big compound lifts with less isolation work.

Muscle shape is determined by genetics; the concept of muscle shaping that you'll read about in some places is a myth. Unless you're deliberately using the questionable bodybuilding technique of pre-exhaustion then you should never be starting a workout with an exercise like flys.

Actually it seems to be working! So I don't actually think its a myth.. there is two insertion points of the pectorals, clavicle and sternum, my sternum has a dent that goes in, so this means its hard for that part of my chest to "come out".. some movements focus more on the sternum insertion and some the clavicle. If I just do flat average grip bench press, the over developed parts of my chest do all the work and so the middle just doesn't change. Since I've been doing flyes, narrow grip bench press, plus doing incline and decline.. my chest really is coming out more and becoming more even than when I was just focusing on standard bench press.

This is the reason I think I should keep the sessions seperate like this, because I want to just concentrate on my chest when I do my chest.. my body is different to other peoples, its kind of like I am doing physio on myself. When my chest starts to become more even and less concave, then I will be able to do what everyone else does..

[vegan_transboy]

RE: xjimx: I wasn't doing any kind of pre-exhaustion method, but even if I did I think that means I should actually start with flyes or pec dec as thats more isolating than bench press.

[XkillerX]

tl;dr

join an oly lifting club

eat lots

you will transform yourself and your body in less than a year!

[vegan_transboy]

tl;drjoin an oly lifting club

Whats an "oly lifting" club... do you mean ONLY lifting, so by that do you mean a hardcore gym?

[JP]

he means olympic weightlifting club, but also i think that letter acronym thing says (i think?) that he didnt read the thread anyway, so that explains why the advice was so unsuitable

[vegan_transboy]

BY THE WAY... can anyone tell me about nerves effect on muscle?
I just wondered cause I parts of my chest are still numb after surgery.. I wondered.... if I can't 'feel' my chest will this effect how well my muscles respond? like muscle memory?

[baldy]

BY THE WAY... can anyone tell me about nerves effect on muscle?
I just wondered cause I parts of my chest are still numb after surgery.. I wondered.... if I can't 'feel' my chest will this effect how well my muscles respond? like muscle memory?

I dunno but I cant tell you that not training from Tuesday till Saturday will have an bigger effect on your progress.

[JP]

after my pec tendon/shoulder surgery my shoulder is all kinds of fucked but no point thinking about it since you are stuck with it