Getting into shape.

[Dontrike]

Been about a year since my last workout and with a horrible year I have gained a lot of weight, easily being 350+ lbs. and with some medical problems I need to start working out again.

So I decided to start again and this is what I did today.

• Barbell Bench Press:
  
  • 56 lb x 15 reps (+49 pts)
  • 56 lb x 10 reps (+46 pts)
  • 56 lb x 5 reps (+39 pts)
• Crunch:
  
  • 30 reps (+15 pts)
  • 15 reps (+7 pts)
• Barbell Curl:
  
  • 56 lb x 15 reps (+18 pts)
  • 56 lb x 10 reps (+17 pts)
  • 56 lb x 5 reps (+14 pts)
• Barbell Squat:
  
  • 56 lb x 10 reps (+45 pts)
  • 56 lb x 5 reps (+38 pts)

 

[Dontrike]

I probably should have waited another day to workout, still sore from two days ago, but I did it anyways and worked out for the second time.

• Barbell Bench Press:
  
  • 56 lb x 16 reps (+50 pts)
  • 56 lb x 11 reps (+47 pts)
  • 56 lb x 6 reps (+42 pts)
• Crunch:
  
  • 35 reps (+17 pts)
  • 20 reps (+10 pts)
• Barbell Curl:
  
  • 56 lb x 16 reps (+18 pts)
  • 56 lb x 11 reps (+17 pts)
  • 56 lb x 6 reps (+15 pts)
• Barbell Squat:
  
  • 56 lb x 11 reps (+46 pts)
  • 56 lb x 6 reps (+41 pts)

 

[Dontrike]

Definitely feeling today's workout more than I thought I would.

• Barbell Bench Press:
  
  • 56 lb x 17 reps (+50 pts)
  • 56 lb x 12 reps (+48 pts)
  • 56 lb x 7 reps (+44 pts)
• Crunch:
  
  • 40 reps (+20 pts)
  • 25 reps (+12 pts)
• Barbell Curl:
  
  • 56 lb x 17 reps (+18 pts)
  • 56 lb x 12 reps (+17 pts)
  • 56 lb x 7 reps (+16 pts)
• Barbell Squat:
  
  • 56 lb x 12 reps (+46 pts)
  • 56 lb x 7 reps (+42 pts)

 

[Dontrike]

Workout #4 complete, bench press was a lot easier, but the curls are still giving my arms one hell of a work out.

• Walking:
  
  • 0:35:00 || 2 mi || flat (+76 pts)
• Barbell Bench Press:
  
  • 56 lb x 18 reps (+51 pts)
  • 56 lb x 13 reps (+48 pts)
  • 56 lb x 8 reps (+45 pts)
• Barbell Squat:
  
  • 56 lb x 13 reps (+47 pts)
  • 56 lb x 8 reps (+44 pts)
• Barbell Curl:
  
  • 56 lb x 18 reps (+18 pts)
  • 56 lb x 13 reps (+17 pts)
  • 56 lb x 8 reps (+16 pts)
• Crunch:
  
  • 40 reps (+20 pts)
  • 25 reps (+12 pts)

 

[Toadstool]

What are the +pts?

 

[arkham]

Looks like something from fitocracy. For every excercise you get points, for points lvls. Something to make you more motivated.

 

[Dontrike]

Looks like something from fitocracy. For every excercise you get points, for points lvls. Something to make you more motivated.

Yes indeed, I am just a little lazy to delete the points.

 

[Dontrike]

Today was a little more difficult and I decided to switch the curls and squats. Possibly thinking of making the curls and squats equal, which would mean taking one back to the beginning of 3 sets rather than the soon to be 4 sets.

Maybe the weather will stay nice enough through mid October so I can get my bike fixed and start doing that some before my eventual move.

• Barbell Bench Press:
  
  • 56 lb x 19 reps (+51 pts)
  • 56 lb x 14 reps (+49 pts)
  • 56 lb x 9 reps (+46 pts)
• Crunch:
  
  • 45 reps (+22 pts)
  • 30 reps (+15 pts)
• Barbell Curl:
  
  • 56 lb x 14 reps (+18 pts)
  • 56 lb x 9 reps (+16 pts)
• Barbell Squat:
  
  • 56 lb x 19 reps (+50 pts)
  • 56 lb x 14 reps (+48 pts)
  • 56 lb x 9 reps (+45 pts)

 

[Toadstool]

Great work, DT. keep at 'er

 

[vulcan]

Good consistency Dontrike.

Might be an idea to add a bent over row to balances. out all the bench press

 

[Dontrike]

Good consistency Dontrike.

Might be an idea to add a bent over row to balances. out all the bench press

I am not all that sure what that is, but I can take a look into it.

I do have one complication because I had to throw out my workout bench. About a month ago we had a flood and I sort of used it to while cleaning up the water, by wringing towels out on the barbell which landed on the bench, and today I noticed some stains, which proved to be mold once I tore open the fabric and looked at the wood underneath it, so out in the trash it went. Which is a good thing, just found out I had a sinus infection, most likely from the flood and the mold I breathed in while cleaning, plus the bench, so hopefully I will heal a little quicker since it isn't there. Maybe I can find something else to use for the bench presses soon.

 

[Toadstool]

Good consistency Dontrike.

Might be an idea to add a bent over row to balances. out all the bench press

If dontrike is over 350 pounds, I would imagine that this movement would be a terrible idea for his spine, unless he is shown proper form.
Keep the rows seated and do back extensions. That's a good to encourage you to hold good posture throughout the working day.

 

[vulcan]

As you were doing high reps for bench press - press ups will be better imo. If you ever want to lower the reps - just slow the press up right down - 3 secs down, 3 up changes it totally. Bent over rows you could look up on youtube. If you are performing a pushing movement in a horizontal plain, then you want to do the reverse also (a rowing/pull). Likewise overhead press & pull ups.

 

[vulcan]

My mistake - had forgotten the weight factor, i apolgize.Toadstool is right seated rows would be best. A ripcord could be a useful tool to enable this and maybe a standing push.

 

[Dontrike]

My only equipment is a barbell and dumbell, so I can't really do much more than that. I have always been horrible at push ups so I am not sure how well I would be able to do those press ups. May not be the best excuse in the world though. The rows look interesting and could replace the bench presses for the time being.

 

[Toadstool]

Well, if you're no good at pushups, there are progression standards you can reach before you do the full pushup or something harder. Bodyweight exercises are a good way to lose weight and get strong.
You can also do the back extensions on the ground.

Can you tell I want to be a personal trainer?

 

[Dontrike]

Definitely sounds like you want to be a trainer.

 

[Dontrike]

Since I can't do bench presses I do try those seated barbell rows and carried the 56 pounds close to half a mile.

I did 3 sets of the rows at 56 pounds at 15, 10, and 5 reps each. Fitocracy doesn't have a workout for that specifically.

• Crunch:
  • 50 reps (+25 pts)
  • 35 reps (+17 pts)
• Barbell Curl:
  • 56 lb x 15 reps (+18 pts)
  • 56 lb x 10 reps (+17 pts)
  • 56 lb x 5 reps (+14 pts)
  • Bumping this down a few reps to line up with the barbell squats.
• Barbell Squat:
  • 56 lb x 15 reps (+48 pts)
  • 56 lb x 10 reps (+45 pts)
  • 56 lb x 5 reps (+38 pts)
• Farmer's Walk:
  • 500' 0" || 56 lb (+82 pts)
  • 500' 0" || 56 lb (+82 pts)
  • 500' 0" || 56 lb (+82 pts)
  • 500' 0" || 56 lb (+82 pts)
  • 250' 0" || 56 lb (+49 pts)

 

[OXO]

Good job man, keep going
btw you should try some deadlifts, they're a really beneficial compound movement with countless bonuses.
6 Awesome Benefits Of Deadlifts - YouTube

 

[Dontrike]

No farmer's walk today as my shoulders are still plenty sore to carry that barbell the same way, but I did try bent over rows and those were not too bad, seems like a decent replacement for bench presses until I can start doing them again.

• Bent Over Barbell Row:
  
  • 56 lb x 16 reps (+27 pts)
  • 56 lb x 11 reps (+26 pts)
  • 56 lb x 6 reps (+23 pts)
• Crunch:
  
  • 55 reps (+27 pts)
  • 40 reps (+20 pts)
• Barbell Squat:
  
  • 56 lb x 16 reps (+49 pts)
  • 56 lb x 11 reps (+46 pts)
  • 56 lb x 6 reps (+41 pts)
• Barbell Curl:
  
  • 56 lb x 16 reps (+18 pts)
  • 56 lb x 11 reps (+17 pts)
  • 56 lb x 6 reps (+15 pts)