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?
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
DB Flyes 7.5 kg Reps 220.127.116.11.6
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 18.104.22.168
Leg extension 52kg 22.214.171.124
Leg Press 110 kg 126.96.36.199
DB Step ups 15kg(x2) 188.8.131.52
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
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
DB step ups (x2)15kg 12 reps left 12 right
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 184.108.40.206.8
Seated Row machine 49kg reps " "
Bent BB Rows 50kg 5x12
Bent over DB rows 22.5kg 220.127.116.11
Reverse pec deck 28kg 3x12
Tuesday 7th - Shoulders
DB shoulder Press (x2)15kg 18.104.22.168
Side raise (x2)7.5kg 22.214.171.124
Front Raise (x2)7.5kg 126.96.36.199
Arnold press (x2)7.5kg 188.8.131.52.8