[Progress] M/36/5'11' - 136lbs > 175lbs - 2 Years of Progress, at Home Dumbbell Only Workouts

[mph]

@khadijahcarr 40 pounds in 2 years seems like a ton…how’s your athleticism? Has your you running/jumping improved?

 

[khadijahcarr]

@mph I mean, that’s a tough metric to measure (at least for me). Am I absolutely in the best shape I’ve ever been in and feel better than I ever have? Yes.

Have I measured running times or jumping heights? No.

40lbs in two years is 0.4lbs per week, which really isn’t terribly unrealistic considering my starting point of pretty underweight.

 

[rodi]

@khadijahcarr Jesus christ. What an insane difference.

 

[khadijahcarr]

@rodi Thanks a ton man, lots of efforts...a lot, lol

 

[innakissie]

@khadijahcarr Impressive gainz bro! Solid transformation…Lean and skinny to shredded and jacked! What’s your split look like? Well done man

 

[khadijahcarr]

@innakissie Huge thanks bro, much appreciated!!

Split is as follows (with the specifics of each workout in the OP):

• Day 1: Chest, Legs (chest in the morning, legs in the afternoon)
• Day 2: Back, Arms (back in the morning, arms in the afternoon)
• Day 3: Shoulders, Abs (shoulders in the morning, abs in the afternoon)
• Day 4: Rest (I either do nothing on the rest day, or spend 30-60 minutes doing light stretching/yoga...no set choice either way)
• Start the process over again, and loop forever lol

This allows me to hit each body part twice per week.

 

[chucko10af]

@khadijahcarr This is am amazing write up! Thank you!

Could you share what you do for your Abs sessions?

 

[khadijahcarr]

@chucko10af Thanks so much, sincerely appreciated! Wanted to write it up in such a manner as it could actually be useful to others!

As for the Ab routine, I do P90X’s “Ab Ripper X”. It’s about 17 minutes long and you do 25 of each of the following moves:

In and outs

Bicycles

Crunchy frog

Wide leg sit ups

Hip rock n raise

Pulse ups

Fifer scissors

Roll up V up combo

Oblique v ups

Leg climb

Mason twist

That’s a simplification of the routine anyway. It’s on YouTube if you’ve got any questions about the above though.