Benched

Had the annual physical couple of weeks ago and had lab draw.  Got the results back on the bloodwork and they weren't stellar.  Didn't get the exact numbers but I was told they weren't really bad, but there was room for improvement.  My HDL was especially low and they attributed that to my less-than-perfect diet and basically no exercise regimen.

Edited by StormyKnight - 08 September 2011 at 5:10pm

Ok.  It sounds like you are over doing it big time right off of the bat.  I'm not sure how old you are but stretching and light weight for starters would be a really good idea.

I'm 43 now and am in better shape than I was in college by riding bike and doing light weight isometrics.  

Don't hurt yourself bro.

Lightningbolt wrote: Ok.  It sounds like you are over doing it big time right off of the bat.  I'm not sure how old you are but stretching and light weight for starters would be a really good idea.

I agree that he is starting with way too much weight.

The past few months I've been running a ton and have lost around 25lbs. A month ago I finally joined a gym because I wanted to start lifting. I was doing normal circuit training until last week when I started to do the strong lifts program. So far so good. Zombie Patrick has been doing the same program for a bit over a month now and has seen decent results and I know dave has been doing starting strength which is a similar program.
Http://stronglifts.com

I also just purchased a road bike which I'll ride on days I'm not lifting and jogging. I love the mental health clarity I get after working out.

I have to agree that I probably did too much too quick but it was good to know where my limit was.  I come from a powerlifting background, so a bench workout like this is rather typical.  I'm a long way from where I was at my peak several years ago.  Back then, 275lbs was still warming up.  Really wasn't anything to do 365lbs for 3 reps.  Since I've moved away from my lifting partners I will have to settle for volume.  I'll probaby max at 225lbs for awhile.  What I'm going to work my way to is 6 sets of 185lbs for 6-8 reps then finish up with either skull-crushers or JM presses.  Back and biceps will be challenging since I have meager equipment to work with.  I'll figure something out.  Not a big cardio guy, but I do have a bike and and old stair stepper machine that came with the house.  Wish the previous owners left the treadmill...

StormyKnight wrote:   I decided to slink to the basement and use the weight bench that has been sitting idle since last December (when we purchased it).

agentwhale007 wrote: StormyKnight wrote:   I decided to slink to the basement and use the weight bench that has been sitting idle since last December (when we purchased it).  I like that you went for the most manliest of ways to get into shape - lifting heavy stuff - as opposed to me, who has started a twice-weekly elliptical routine as part of my being-healthier campaign.  The elliptical is the least-manly form of exercise possible. It's impossible to look cool, or manly, or badass while on an elliptical machine.  Seriously. Go to Google Images and look for "elliptical" or "elliptical machine." I think there is one clip art with a dude. Everything else is women. And one grandma.  But, it's easier on my knees than the treadmill. And I really just hate treadmills in general, for some reason, while I actually sort of enjoy the elliptical.

In your defense, Whale, pilates are probably the least manly exercise possible. I sometimes jump on the eliptical to burn extra calories when I'm trying to lose some weight.

I broke 300 on the bench for the first time yesterday. Kind of disappointing because I was really close a couple years ago and stopped lifting for a while. Regardless, kind of a cool bench mark, I'd like to get to 315(3 big plates on each side) and just start going for more reps.

If anyone wants another workout to rotate in with theirs I could post it.

Anyone else break their days down to Chest/Tris - Back/Bis - Shoulders/Forearms with abs every other day? It's definitely been my best way of doing thigns for gains.

This summer I started doing cardio 3x a week, and I'll agree you actually do feel really good after. I'm having trouble sticking with it now that my work ended and I'm looking for a new job. I used to just go right after work as routine, now every single day is totally different.

Lightningbolt wrote:  mbro what kind of bike did you get?  I have difficulty with road bike posture so i do urban assault with a mountain bike.  thinking about cranking out a short video of some centerline slaloming and stuff

It's a 2006 Soecialized



As far as my lifting routine it is:

A Days:
Squats
Bench press
Barbell rows

B Days:
Squats
Overhead press
Deadlifts

All lifts are 5X5 except for deads which are 1x5. I increase weight for each lift by 5lbs each workout.

I guess I should take a picture of my Cannondale so there's some competition around here.

agentwhale007 wrote: StormyKnight wrote:   I decided to slink to the basement and use the weight bench that has been sitting idle since last December (when we purchased it).  I like that you went for the most manliest of ways to get into shape - lifting heavy stuff - as opposed to me, who has started a twice-weekly elliptical routine as part of my being-healthier campaign.  The elliptical is the least-manly form of exercise possible. It's impossible to look cool, or manly, or badass while on an elliptical machine.  Seriously. Go to Google Images and look for "elliptical" or "elliptical machine." I think there is one clip art with a dude. Everything else is women. And one grandma.  But, it's easier on my knees than the treadmill. And I really just hate treadmills in general, for some reason, while I actually sort of enjoy the elliptical.

I don't like the elliptical machines.  Make my hips sore for some reason.  I have sore knees, but have not had any problems on most treadmills.  Most of the ones I've used have a lot of give to them that absorbs most of the shock and the shoes make a difference as well.  Swapped out my cross-trainers for actual running shoes.  Couldn't believe the difference.