Zinger90

I appreciate the input. I've been pretty busy with life but only missed 1 workout since my post. I saw your post and did modify my routine to be more 5x5 and it is good way to go. I feel like I can push a little harder with a higher weight on most of my exercises. I have not varied much on them for now, for sake of consistency, but I am looking to add some more leg exercises to it. You asked about my deadlift weight being so low compared to press weight. The reason is that I had never done a deadlift up until this year. I have heard plenty of horror stories of people doing them wrong and screwing up their back as you mentioned, and I didn't want to become one of those statistics. Could I do more? Yep, but until I get the form right on it consistently, I'm going to play it safe. I found an app that visualizes workouts and form to help me out with that (muscle matics), and my gym has mirrors everywhere, so a combination of these has helped with my form. I have increased the weight to 60 lb as I have gotten more comfortable with it, though my press is up to 95 lb now, so the ratio is still pretty much the same. I am really enjoying my routine, especially the morning part of it. It is so nice to go to the gym and not have to wait for the weights like I would have to in the evening. The fit notes app has been great for tracking my progress and I have been very encouraged by both the numbers I mentioned and also the graphs showing my increases. Plus every time I do a PR for weight it shows a trophy inline. Gotta love instant feedback.

Couldn't decide if this would go in respawn or not, but it seems more appropriate here. I've been very inconsistent with my fitness goals over the years, with my past being "Lets go to the gym 5 times this week" then "nah I'm going to sit on my butt for 5 weeks", rinse and repeat. So 2 weeks ago, I decided to start a habit and start small to avoid burnout. This being inspired by my cousin who lost a few hundred pounds, then ran a marathon; starting with running just a quarter of a mile. If he can do that, I can stick to maintaining a habit. Goal: Stick with a workout, make it a habit, and grow it organically. About me: I'm a 27 year old male at 170 pounds. I have some pudge that I've put on in the last couple years, but definitely not "Fat". I consider myself in reasonable shape and I have a good amount of natural endurance, meaning I could run a 5K tomorrow and be pretty tired, but not dead by the end of it, but I do lack the muscle strength that I would like. My plan is to go to the gym at a time I can control, which is before work (8 to 5 desk job. Yay computers!). I'm going to start with just 2 times per week, Monday and Friday, at 7 AM for 30 minutes and then seeing what I expand to beyond that. The great thing about this is that my gym is directly on the way to work for me and both the gym and my work have showers (work very much encourages bike commuting). And if you're wondering why not Wednesday, I attend a men's book/Bible study at 6 AM on Wednesday mornings and that is a high priority for me. After work is usually time dedicated to housework/gardening/spending time with my wife, so before work is best for now. Tools I am using: Gold's Gym: Access to free weights, machine weights, various cardio equipment, studios, and plenty of things that I have no idea what they do. Android app for tracking progress: FitNotes (App store link: https://play.google.com/store/apps/details?id=com.github.jamesgay.fitnotes ) and Map-My-Run for when I get a chance to walk the dog in the evening, and if I can ever find a non-rainy weekend to take my bike out. Also, I have started calorie counting through MyFitnessPal, but diet is not the focus of this thread. Here is my routine, plus weights of what I did yesterday is here. Keep in mind in your critique that I was looking at this being a total body workout since I am starting small with my number of trips to the gym. The names that I give are the names that the app gives them. Dumbell Bicep curl: 30 lb X 10 reps X 2 sets each arm Dumbbell Overhead Triceps Extensions: 30 lbs X 10 reps X 2 sets each arm (other arm hovering close by for stability, but not holding weight) Flat Barbell Bench Press: First Set 65 lbs, second set 75 lbs X 10 reps per set Deadlift: 40 lb X 10 reps X 2 sets (I think it is the Romanian style deadlift according to Google (Gold's Gym trainer taught me how to do it)) Barbell Squat: 75 lbs X 10 reps X 2 sets Lateral Dumbbell Raise: 10 lb X 15 reps X 2 sets Advantage I see with this routine is that I enjoy doing it and I definitely don't dread the gym like I would if I were to just hop on the treadmill. The app I have is really encouraging as well, in the analysis section of the app tells you how much weight you have moved throughout the workout (total volume) and this was just over 5000 lbs, which blows my mind when I think that I moved 2.5 tons in 20-30 minutes. So tell me what you think of my routine and my plan. Looking for ideas on things to add, things that should be replaced, increase reps/sets, decrease reps/sets, things that I am doing right and anything else you can think of. Thank you!

minimal fast food was mainly an attempt to avoid just going to McDonalds for dinner if I was feeling lazy, going along the same lines as no ready made meals. Basically I'm only going to go to those types of places if it is the only thing available and I need to eat something. I was on a business trip last week so food choices were limited, and the worst fast food I had was from from Noodles n Co., so I'm pretty proud that I didn't go have any greasy burgers then. Update on workout goals: I bought a pull up bar for my door, and it works well. I have the option of pull ups, chin ups, and hammer pull ups. For each one, I can do about 3 consecutively before getting tired, and I've done 2 workouts where I do 3 sets of each of those. and I've done a pretty good job of keeping on the every other day routine Sleeping goal is going very well. I'm most proud of that. I've even been wanting to go to bed around 10 now that I'm kicking the habit of staying up late on the computer and feeling better throughout the day. Also, reading goals update. on said business trip, I read the whole book of Stardust and it was awesome, thanks for the recommendation. Now all I have left is Strengths Finder book.

My cold is almost gone! I will give tomorrow as an extra rest day to make sure that it is gone for good, so I'll start my workout portion of the challenge first thing Saturday morning. I also got an email from the library today that my hold on Stardust became available, so I'll be picking that up either tomorrow or Saturday to start reading as well

A lot of my co workers are sick, and it doesn't help that it is brutally cold outside here (high tomorrow: -3F with a wind chill advisory of -35F). Lots of tea, soup, and Day/Nyquil for me for now. Hopefully I put down this invasion soon so I can start my workouts again. On the bright side, my sleeping goals are going well

My fiance just told me the other day to watch Stardust on Netflix, I had no idea it was based on a Novel. I haven't watched it yet, but I think I'll read the book then watch it. Thanks! Also an update: I'm postponing the fitness portion of my workout by a few days. My cold that I thought I was shaking off came back a bit more today, so I'm going to take it easy. Also I can't afford Anytime Fitness (they want $46 a month + a 12 month contract). Looking online, other gyms in the area are around the same deal, so I'm modifying that goal to be buying a door frame pull up bar for my apartment.

Hmm, I might check out Neil Gaiman. I might be stopping by the library in the next few days for that. Any suggestions on which books to start with?

Hello all! I found Nerd Fitness right around Thanksgiving time. I've been trying to get into shape for ~1 year in preparation for my wedding this April, and then honeymooning in Hawaii! That's some big motivation right there, but until I found Nerd Fitness, I only had minor success. Since finding Nerd Fitness, I've lost an inch off my waist and just generally feel better about myself. As of right now I am a 5'10" 155 lb male. I currently wear 30 inch waist, so I'm definitely not looking to lose any more inches. My overall lifetime goal is to be the kind of man that my soon-to-be wife deserves (aka, always improving, and always for her) My specific goals for this challenge are: [ ] Join a gym that has good weight sets cost of gym was too much. Modified to: [ ] buy a chin-up bar [ ] Be able to do a set of 5-10 consecutive pull ups and/or chin-ups (number is flexible because I haven't done a pull up in 3 years and I don't know my starting point, will adjust once I get that) if that proves to be too easy (seriously have no idea), then do 3 sets of them in a workout will be my goal [ ] Normalize my sleep schedule. [ ] Look awesome in a swimsuit (because Hawaii ) How I'm going to accomplish these goals? Go to Dick's Sporting Goods to buy a damage free in-doorframe chin up bar. I've been doing the beginners body weight workout, and I'm going to start mixing that up such as: adding weights to the squats varying the type of push-up I do adding 1-2 pull ups to the workout (starting as total and within 3 weeks as part of each set) doing a circuit of weighted lifts (bicep/triceps curls, bench press, butterfly curls, weighted squats, etc) Workout alternating days. On weeks that have 4 workout days, Sunday will be devoted to cardio. Diet wise: no ready to eat meals at home and minimal fast food (unavoidable because I travel every couple of weeks) In bed by 11 and up by 7, even on weekends. << that's going to be rather tough for me, since I'm a bit of a night owl a 'punishment' for not being in bed by 11 will be that I have to take a 30 minute walk outside before I can use the computer or Netflix A non-fitness related goals Read 2 books in these 6 weeks 1 non-fiction: Strength Finder 2.0 by Tom Rath 1 fiction: Stardust by Neil Gaiman. Note: Starting fitness goals after my body triumphs in victory over the invasion of my nostrils known as the Common Cold. I think the above goals are achievable, but I am open to suggestions on how to improve the goals or improve my strategies on achieving them.

I live alone and a staple in my dinner diet as of late is a baked chicken breast (from frozen usually) with a side or two of veggies (following the 2/3 plate veggies and 1/3 meat model). I only started trying to eat healthier in the past couple weeks, but I've been experimenting with my cooking for the past few years of living by myself. My suggestion for when you're just starting to learn to cook is to start with the basics and then expand out as you get better with the art of cooking (it is the best kind of art, because you get to eat the results). As for food to keep around, buy some nice quality meat when it is on sale, and then freeze all portions of it that you aren't immediately eating. That way you have it available when you need/want some. For example: I have a pound of Ribeyes in my freezer right now that I'm going to treat myself to one piece at a time over the next 3-4 weeks. Then, have a few bags of frozen veggies on hand to mix with it, plus some fresh veggies that don't freeze well (like my favorite, tomatoes) and try different combinations with different types of meat. Spices are also important to cooking, but don't go crazy. Most of the time, putting a dash of salt and pepper on meat before cooking gives the meat a lot of flavor. you should season both sides of steak, but burgers and chicken are fine to just season one side. I also like to put olive oil on my burgers and steak before putting my seasoning on it, but that's not for everyone. As for how to cook, meats ideally should be cooked on the grill, but it is wintertime and not everyone has a countertop grill (I have a Farberware Open Hearth Rotisserie that doubles as a grill, which I recommend way above the George Foreman if you can get one). Pan cooking steaks and burgers works fine if you don't have a grill, and chicken should go in the oven rather than the stovetop. Veggies are typically pretty easy to cook, throw them in a saucepan with about 1 tablespoon of water per 1/4 cup of veggies, and then cook on medium until they are hot and just starting to get soft (also check the package to see if they have other instructions). You and I are also very close in height and weight. I'm 5'10" and 155 pounds, and I'm usually not very hungry enough for snacking after eating a meal like one made with the methods above.

I just upped my pushups to 3X 15 during my workout yesterday, so I must have read your mind a little early. I might up it again by the end of this week or next. Also my arms are typically the part of me that gets tired first. I could possibly give the duffel bag idea a try. I still have several of my old college textbooks that I could use for weight in there. I've never done an overhead press before, I might give that a try. I'd have to be careful with deadlifts, last time I did them I had terrible form, but that was a few years ago. I've also confirmed that chin ups/pull ups/dips are not possible with the equipment I currently have access to. I've been thinking of investing in one of those door frame pull up bars, but I'm still not sure what to do about the dips. thanks all for the suggestions and the encouragements!

For the pull ups, I was thinking of putting the lat pull weight at maximum and just using that as a pull up bar, but dips would take a lot more creativity to get access too.

Hey guys, I've been trying to get stronger for my wedding for about 8 months now and I have 4 to go. What I had been doing before I discovered Nerd Fitness was a pretty haphazard workout routine, but usually went like this: 2X25 situps w/ 10 pound medicine ball 2X15 crunches 2X10 pushups 2X10 tricep pushups 2X10 bench press using a machine ~100 pounds weight 2X10 lat pulls on a machine ~100 pounds 2X10 bicep curls 30 pounds That routine wasn't very much fun and I lacked a lot of motivation to do it more than just once or twice a week. I also gave myself a lot of pauses in between each set so this took me about 30-45 minutes to complete. This lack of motivation about it probably was what caused me to not have the results I want to get, but I'll get to that in a minute. One thing I have noticed since starting Nerd Fitness is that the above routine completely ignored my legs. All this week I have been doing the beginners body weight workout that's on this site and stairs have been evil this week (moreso at the beginning of the week than now), but I feel better about myself and now I actually WANT to do the workout, but I feel like now I some portions of it (mainly upper body) are too easy for me because I had been focusing on the upper body for so long. So what is my goal? Overall, get stronger for my wedding, but concretely I want to be able to carry my bride from the car through the front door of my apartment on our wedding day (always has been a dream of mine to do that). The distance is about 30-40 meters and I can carry her already, but not for more than 10 meters before getting tired. I'm a 24 year old 5'10" 155 pound guy, and I have access to a very simple weight room in my apartment complex. In there are 2 mini barbells (basically adjustable dumbells) with 4x10 pound disks and 4X5 pound disks to use on them, as well as 6,8, and 10 pound medicine balls. There is also a treadmill, bicycle machine, a big exercise ball, and a multi-weight machine. The machine has 3 stations -one that is for leg curl/extensions and has a useful bench to use for free weight stuff, one has a shoulder press and lat pull bar, and the other has a bench press. I'd like to incorporate any suggestions into the body weight circuit for the time being if at all possible, since I'm still getting sore after doing that, but gradually advance out of it as I get stronger. Thanks in advance!

I have a Nutribullet and an Oster 12 speed blender (this guy >> http://www.amazon.com/Oster-6684-12-Speed-Blender-Black/dp/B0006ABOCW). The Nutribullet works fine for simple protein shakes and lighter smoothies, but when I'm making thicker smoothies or if I add a lot of peanut butter to my protein shake, I always use the Oster. The Nutribullet seems to have trouble with the thicker stuff. Other than that I'm very happy with both of them, and the big plus is that they are both easy to clean. edit- i misread my blender speeds, and it was the 12 speed model. Also you made me hungry for a smoothie

For lifts I had been doing bench presses and lat pulls (both on a machine) and bicep curls. I had also been doing situps, pushups and tricep pushups along with various other one-off exercises that I couldn't get right. My apartment has a gym, but it's very limited in what I can do there. I have access to only 60 pounds worth of dumbells, but they are the basically mini bar bells, so they have the disk weights on them, so if I use both at a time it's 30 pounds each max. One thing I have noticed in the last week is that I had basically been ignoring my legs the whole time i've been trying except for running and biking, so the body weight workout is a good starting point for improving my lifting abilities (I'm thinking "lift with your legs" mentality here). Once I get good at this circuit, I'll seek out new things to add to it to keep leveling up my routine, but the core of it will remain the more-or-less the same.

Thanks Kunoichi22! I have a crock pot and plan on utilizing it more now, so I may look into that book you recommended. One of the things I've decided to start doing starting today is to plan out more of my meals ahead of time (going along with what I said above) so a recipe book might not be a bad idea to have.