gear | Project Bulk

Day 133 - front

Weight: 134.2 lbs.
Workout C: 8 minutes, 16 seconds; next: Workout C, Jan. 14
Total inches: 123.0
Protein: 132 g (5 g over target)
Calories: 2,315

I’m pleased when I notice changes in my physique. I’m doubly pleased when others notice it.

My arms are bulkier than ever. My tape measurements fool me because I measure the middle of the upper arm, but the real change has been at the top. I can see it more easily in side view photos than in the front view.

Others have noticed my shoulders are broader and my neck is thicker. So my torso is starting to shape up nicely.

Meanwhile, my hands are taking a beating during these kettlebell and lifting sessions. I have callouses where palm and fingers meet.

The simple solution will be to pick up some cheap weightlifting gloves on my next shopping trip. They’ll help me with a better no-slip grip while protecting my hands.

Funny how hobbies and gadgets end up with accumulations of gear. With my iPhones, it’s cables and car chargers and cases and apps. With Project Bulk, it’s been protein powder and BodPod tests and replacement tennis shoes.

It’s all worth it for the praise from others and from within.

Day 133 - side

day 4

Weight: 123.4 lbs.
Workout B: 53 minutes
Total inches: 116.6
Protein: 117 g (1 g over target)

I am not a gym rat.

When you’re a nerd in school, you find ways to get out of PE. Climb the rope? Have rubber balls hurled at your head? No thanks. (Though I did dig the square dancing.)

So given the choice between signing up for an expensive gym membership or getting the most basic equipment at home, I took the latter. (I think I could’ve gotten away with doing a free 30-day trial membership, but what would I do if I didn’t bulk up fast enough in that period?)

I’m now the proud owner of a dumbbell set, barbell, plates and a workout bench for just under $130. I also built a T-handle from pipes ($19) as a decent kettlebell substitute.

Even with my careful shopping, I hit a couple of potential setbacks with today’s Workout B.

“The 4-Hour Body” [Amazon | iTunes aff. links] has great workout suggestions if you’re using a fully equipped gym. Otherwise, you might spend some time looking for alternate routines.

The first exercise is the slight incline bench press. Since I don’t have a power rack or a spotter, the safest alternative was using dumbbells instead of barbells.

Video: Incline Dumbbell Bench Press

YouTube has so many videos demonstrating the proper way to do each routine. This made it a little easier in doing the exercise with different equipment or method.

The second exercise is the barbell squat. Again, without a squat rack, I didn’t want to take chances injuring myself using the barbell. Fortunately, the dumbbell squat provides similar benefits.

The third (optional) exercise is the kettlebell swing, and author Tim Ferriss gives a great homemade substitute to pricy kettlebells. In the book (and this video), he explains how to make a T-handle (or T-bar).

Video: How to make a T-handle as a kettlebell substitute

And the last exercise (also optional) is 3 minutes on a stationary bike to alleviate any leg soreness. I do have a mountain bike, but the tires are flat and the frame in general needs a tune-up.

So I did bicycle exercises on my back. Take that, neglected mountain bike.

The home gym is working out nicely, thanks to some improvised solutions. That makes me a home rat.