Getting into shape.

[Koh]

Oops. I didn't factor such a weight. Swimming would be ideal. One can burn so many calories not to mention the full body workout

 

[Dontrike]

I bumped up my workout by an extra rep so that way the next time I can go up some weight. No farmer's walk today as I have a bit too much to do.

• Bent Over Barbell Row:
  
  • 56 lb x 25 reps (+30 pts)
  • 56 lb x 20 reps (+28 pts)
  • 56 lb x 15 reps (+27 pts)
  • 56 lb x 10 reps (+25 pts)
  • 56 lb x 5 reps (+21 pts)
• Crunch:
  
  • 90 reps (+45 pts)
  • 50 reps (+25 pts)
• Barbell Squat:
  
  • 56 lb x 25 reps (+53 pts)
  • 56 lb x 20 reps (+51 pts)
  • 56 lb x 15 reps (+48 pts)
  • 56 lb x 10 reps (+45 pts)
  • 56 lb x 5 reps (+38 pts)
• Barbell Curl:
  
  • 56 lb x 25 reps (+20 pts)
  • 56 lb x 20 reps (+19 pts)
  • 56 lb x 15 reps (+18 pts)
  • 56 lb x 10 reps (+17 pts)
  • 56 lb x 5 reps (+14 pts)

 

[Toadstool]

Dontrike, how does your lower back feel now that you've been working out for some time?

 

[Toadstool]

I'll extend an invite to the body weight training group as an alternative to your training method. I know lots of people here love to tell you how to train and I'm no exception.
Calisthenics/ Bodyweight Training - PEGym Forums

 

[Dontrike]

Dontrike, how does your lower back feel now that you've been working out for some time?

Doesn't normally hurt or feel sore, it's usually my arms and legs, and sometimes stomach.

 

[Dontrike]

Finally up to the next highest weight I have. Good thing I didn't go higher as I am going to have to get plenty used to this. No farmer's walk today because of weather.

• Bent Over Barbell Row:
  
  • 67 lb x 10 reps (+27 pts)
  • 67 lb x 5 reps (+23 pts)
• Crunch:
  
  • 95 reps (+47 pts)
  • 50 reps (+25 pts)
• Barbell Squat:
  
  • 67 lb x 10 reps (+49 pts)
  • 67 lb x 5 reps (+41 pts)
• Barbell Curl:
  
  • 67 lb x 10 reps (+18 pts)
  • 67 lb x 5 reps (+15 pts)

 

[Padawan787]

No bench or dead lift?

 

[Dontrike]

No bench or dead lift?

Can't do dead lifts in the house unfortunately and bench presses stopped when I had to throw away the workout bench because of mold. The bent over rows are a replacement for the bench presses.

 

[Toadstool]

Bent over rows and bench pressing are not the same exercise, man! They're working totally different muscle groups.

Try push ups. Standard pushup too hard? Do 'em on your knees! Great for your shoulders, back, triceps and pecs.

 

[vulcan]

For the upper body it is quite easy to stay balanced - just always be asking 'what is the direct opposite of this movement in this plane'? and then make sure you do that movement (over time). Aka 'push/pull'

 

[Dontrike]

Bent over rows and bench pressing are not the same exercise, man! They're working totally different muscle groups.

Try push ups. Standard pushup too hard? Do 'em on your knees! Great for your shoulders, back, triceps and pecs.

That is true about the bent over rows, but they were the replacement for having lost an exercise and not a true replacement. I suppose push ups would work in some way and I am plenty bad at them, that is for sure, always have been for some reason.

 

[Toadstool]

That is true about the bent over rows, but they were the replacement for having lost an exercise and not a true replacement. I suppose push ups would work in some way and I am plenty bad at them, that is for sure, always have been for some reason.

When you said you started doing rows because you have no more bench, you gave me the impression you thought it'd be a good replacement for the bench: It's not! Do both.

If pushups on your knees are too hard, use something elevated to start. Like a table or chair.

 

[Dontrike]

When you said you started doing rows because you have no more bench, you gave me the impression you thought it'd be a good replacement for the bench: It's not! Do both.

If pushups on your knees are too hard, use something elevated to start. Like a table or chair.

Unfortunately I can't do bench presses, nothing to replace the work out bench to allow me to do the bench presses.

Feet and knee are doable, although knee is easier as I don't slide around as much.

 

[vulcan]

Don't forget that you have REP SPEED as a very important variable to manipulate, so as to affect the difficulty of your sets.

So for example I personally am doing 'German Volume Training' and am trying to keep my reps to a rapid lift, followed by a 4 second lower, often with a second of hold at the top (say at the top of my bent over row - holding the bar to my torso)

Rep speed & eliminating momentum can completely change the difficulty of a given weight & once you learn to play around with it, you can get a lot more out of the weights & or body weight at your disposal - which for the home trainer can give you much more scope.

You may also want to shift or cycle you rep ranges at times.

 

[Dontrike]

Today's farmer's walk wasn't as bad as I thought it was going to be.

• Bent Over Barbell Row:
  
  • 67 lb x 11 reps (+28 pts)
  • 67 lb x 6 reps (+25 pts)
• Crunch:
  
  • 100 reps (+50 pts)
  • 50 reps (+25 pts)
• Barbell Squat:
  
  • 67 lb x 11 reps (+49 pts)
  • 67 lb x 6 reps (+44 pts)
• Barbell Curl:
  
  • 67 lb x 11 reps (+18 pts)
  • 67 lb x 6 reps (+16 pts)
• Farmer's Walk:
  
  • 500' 0" || 67 lb (+102 pts)
  • 500' 0" || 67 lb (+102 pts)
  • 500' 0" || 67 lb (+102 pts)
  • 500' 0" || 67 lb (+102 pts)
  • 500' 0" || 67 lb (+102 pts)
  • 140' 0" || 67 lb (+39 pts)

 

[Toadstool]

Unfortunately I can't do bench presses, nothing to replace the work out bench to allow me to do the bench presses.

Feet and knee are doable, although knee is easier as I don't slide around as much.

you don't *need* a bench to do the press.

if you can do 3 sets of 30 kneeling pushups, do them on your feet. Or don't do them at all! Strength only comes to those who work for it

Nice job on the farmer's walk. I bet your traps are sore

 

[Dontrike]

Not much is sore, which is surprisingly weird, but I bet I will be tomorrow.

 

[vulcan]

I agree with Toadstool, it would be good for you to balance out your shoulder girdle by doing some horizontal press.

I personally would ditch the crunches & learn to do front squats (youtube)

 

[Dontrike]

Something that has been bugging me about this weight loss thing. Say I get down to a "healthy" weight, or 220 that I would like I suppose. With me being skinny, and all that, how exactly can this affect me? How can I use it?

 

[CaptainJohnson]

Something that has been bugging me about this weight loss thing. Say I get down to a "healthy" weight, or 220 that I would like I suppose. With me being skinny, and all that, how exactly can this affect me? How can I use it?

Well...