Getting into shape.

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Today's workout done. Things went a lot slower and were a bit more difficult. I needed longer breaks in between to get through it all. Almost had the same thing happen with the bench presses, but I was able to get through it somehow. I was feeling pain in my arm again, but with that I still did the push-ups.

• Weighted Crunch
  
  • 25 lb x 37 reps
  
  
• Barbell Deadlift
  
  • 104 lb x 14 reps
  • 104 lb x 9 reps
  
  
• Barbell Squat
  
  • 104 lb x 14 reps
  • 104 lb x 9 reps
  
  
• Barbell Curl
  
  • 104 lb x 5 reps
  • 104 lb x 5 reps
  • 104 lb x 4 reps
  
  
• Barbell Bench Press
  
  • 104 lb x 19 reps
  • 104 lb x 14 reps
  • 104 lb x 9 reps
  
  
• Push-Up
  
  • 37 reps

[aBone2pick Senior Member Member of the Month July 2014 Find all posts View Profile Close aBone2pick]

Have you considered using a separate bar for deads and doing more weight? Other than that your routine looks good, though you could throw in pull ups and rows daily.

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Have you considered using a separate bar for deads and doing more weight? Other than that your routine looks good, though you could throw in pull ups and rows daily.

With only one barbell available I am not a huge fan of changing the weight on it for different exercises, feels like I am wasting time when I am doing it and only making it take longer, although I suppose I will have to start doing that eventually. I have tried rows before and I wasn't a huge fan of them, but that was probably from incorrect stance. Never could do pull ups and I don't have the equipment for them.

[MrsLooking4more Retired Super Moderator Member of the Month Feb 2013PEGym Hero Find all posts View Profile Close MrsLooking4more]

Hey Dontrike can you do pushups? You have many to choose from: Standard pushup
military pushup
wide pushup
Sphynx Pushup
diamond pushup

All work the same muscles that you work on a pull up bar until you get the size down and the muscles build up in order to be able to do the pull ups with the pull up bar.

I recently started to be able to do pull ups and chin ups without the assist after having hand surgery, so I am very happy.

Abonetopick is right, eventually you will have to play with the weights since your body will acclimate to your routine. This is the reason you need to change it up.

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

I am able to do pushups and although I am not proud to admit it I can only do them while doing the knee version.

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Workout done for today. Just as difficult as yesterday, but I finished it all faster.

• Push-Up
  
  • 40 reps
  
  
• Barbell Squat
  
  • 104 lb x 15 reps
  • 104 lb x 10 reps
  • 104 lb x 5 reps
  
  
• Barbell Bench Press
  
  • 104 lb x 20 reps
  • 104 lb x 15 reps
  • 104 lb x 10 reps
  • 104 lb x 5 reps
  
  
• Barbell Curl
  
  • 104 lb x 5 reps
  • 104 lb x 5 reps
  • 104 lb x 5 reps
  
  
• Barbell Deadlift
  
  • 104 lb x 15 reps
  • 104 lb x 10 reps
  • 104 lb x 5 reps
  
  
• Weighted Crunch
  
  • 25 lb x 40 reps

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Sunday small workout done. Yet again I have some odd pain in my right forearm, either I need to take a longer break to really let it heal or something might be wrong. Not quite sure what is up with it, seems odd that 30 pounds hurts my arm more than 100.

• Arnold Dumbbell Press
  
  • 30 lb x 12 reps
  • 30 lb x 12 reps
  
  
• Dumbbell Bicep Curl
  
  • 30 lb x 12 reps
  • 30 lb x 12 reps
  • 30 lb x 12 reps
  
  
• Dumbbell Lunges
  
  • 30 lb x 12 reps

[MovingUp Senior Member Find all posts View Profile Close MovingUp]

Hey Dontrike can you do pushups? You have many to choose from: Standard pushup
military pushup
wide pushup
Sphynx Pushup
diamond pushup

All work the same muscles that you work on a pull up bar until you get the size down and the muscles build up in order to be able to do the pull ups with the pull up bar.

I recently started to be able to do pull ups and chin ups without the assist after having hand surgery, so I am very happy.

Abonetopick is right, eventually you will have to play with the weights since your body will acclimate to your routine. This is the reason you need to change it up.

Pullups pretty much work the exact opposite muscles that pushups work. Triceps/chest/anterior delts are used to push things and upper/middle back muscles and biceps are used to pull things ... Hence the reason many people have "push/pull" routines where they do all pushing movements on one day and pulling movements on another. So a PULLup and a PUSHup do not work the same muscles lol.

[MrPriapus Senior Member Find all posts View Profile Close MrPriapus]

abone2pick We also refer to the shoulder to waist as a V but the V to heaven is the obliques to hips.

Dontrike after my car accident I got to 328 and lost 169 pounds and got back into shape. I do not know your size and what your physical goal is. mine at the time was to lose size first. I lost the first 100 with nothing but cardio, then I added resistance training to get me back to bodybuilding shape. I did all my workouts indoor except for walking. I am 46 and have kept the weight off since 1999. I am now working on getting back to competition looks and I feel strong and healthy.

You got to find what works for you. Like some of the guys have said resistance training with cardio is he way to go. Your routine seems to works the same muscles over and over which in theory will lean you out if you are suing low weights high reps and if you are alternating the body parts so they can have recuperation time to build up.

Low reps, high weights for pumping the muscles.

I do chest and back Monday
Cardio Tuesday
arms, biceps, triceps Wed
Cardio Thursday
Legs and back Friday
MMA Saturday
Rest day

After three weeks my fourth week is a yoga week then I start the cycle but up the weights. After 90 days I take two weeks off. Hope this helps get you and idea of what some of us have been trying to tell you.

Damn woman, you're an inspiration. That is a phenomenal transformation. Thanks for sharing.

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Workout done today. Bumped up the weight and things weren't as rough this time starting out at a new weight than the last time.

Right now I am thinking of doing something crazy and biking cross country.

• Push-Up
  • 10 reps
  
  
• Barbell Squat
  • 114 lb x 5 reps
  
  
• Weighted Crunch
  • 45 lb x 10 reps
  
  
• Barbell Deadlift
  • 114 lb x 5 reps
  
  
• Barbell Curl
  • 114 lb x 5 reps
  
  
• Barbell Bench Press
  • 114 lb x 5 reps
  
  

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Done for today. Things moved a little slower today and a small difficulty with the curls, but otherwise nothing major to report.

• Weighted Crunch
  
  • 45 lb x 10 reps
  
  
• Barbell Deadlift
  
  • 114 lb x 5 reps
  
  
• Barbell Squat
  
  • 114 lb x 5 reps
  
  
• Barbell Curl
  
  • 114 lb x 5 reps
  
  
• Barbell Bench Press
  
  • 114 lb x 6 reps
  
  
• Push-Up
  
  • 10 reps

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Workout done for today. I have been noticing that my arms have been shaking a little bit while doing the bench presses ever since that one time I failed to complete a set. My foot is still having issues as well, but as long as I don't stretch it out or scratch that particular part of the muscle things are usually good.

• Push-Up
  
  • 11 reps
  
  
• Barbell Curl
  
  • 114 lb x 5 reps
  
  
• Barbell Bench Press
  
  
  • 114 lb x 7 reps
  
  
• Weighted Crunch
  
  • 45 lb x 11 reps
  
  
• Barbell Deadlift
  
  • 114 lb x 5 reps
  
  
• Barbell Squat
  
  • 114 lb x 5 reps

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Quick Sunday workout done for today. I didn't have as much pain in my right arm as I usually do, which either means I am healing or getting stronger so it doesn't affect me like it did. After that I definitely felt the burn today.

I put more thought into my idea of biking across the country and I am definitely not going to be able to do that any time soon. So while I wait for that I was thinking of getting a stationary bike in the future, unfortunately it can't be too expensive and needs to hold about 350 pounds. Anyone know of a cheap brand like that?

• Arnold Dumbbell Press
  
  • 30 lb x 13 reps
  • 30 lb x 13 reps
  
  
• Dumbbell Bicep Curl
  
  • 30 lb x 13 reps
  • 30 lb x 13 reps
  • 30 lb x 13 reps
  
  
• Dumbbell Lunges
  
  • 30 lb x 13 reps

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Workout for today done. My arm didn't hurt while doing the exercises, but afterwards I started to feel a pulsing ache of sorts.

• Push-Up
  
  • 11 reps
  
  
• Barbell Curl
  
  • 114 lb x 5 reps
  
  
• Barbell Bench Press
  
  • 114 lb x 8 reps
  
  
• Weighted Crunch
  
  • 45 lb x 11 reps
  
  
• Barbell Deadlift
  
  • 114 lb x 5 reps
  
  
• Barbell Squat
  
  • 114 lb x 5 reps

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Workout done for today. Nothing of real importance today to talk about.

• Push-Up
  
  • 12 reps
  
  
• Barbell Squat
  
  • 114 lb x 5 reps
  
  
• Weighted Crunch
  
  • 45 lb x 12 reps
  
  
• Barbell Bench Press
  
  • 114 lb x 9 reps
  
  
• Barbell Curl
  
  • 114 lb x 5 reps
  
  
• Barbell Deadlift
  
  • 114 lb x 5 reps