Author Topic: Skorpion317's Workout  (Read 5265 times)

Offline skorpion317

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Skorpion317's Workout
« on: February 18, 2012, 07:24:01 AM »
I've decided to start off doing a basic strength program. I haven't lifted weights in a few years, so I have to work my way back into it. I currently have a set of adjustable dumbbells, with a 5 to 52.5 lb. range on each dumbbell (so 105 lbs. total max). I've been doing the following:

2 sets of 5 reps, 1 set to failure

Deadlifts
Bench press
Bent-over rows
Military press
Bicep curls (none of the others really hit these!)

I do the last set to failure because I can deadlift, bench press, and row more than the max weight of my dumbbells. I'm going to join a gym soon, so I can increase the weight.

For "cardio" I play "Wii Sports" boxing for 30 mins. or so. More fun than running!

In the future, when I'm in better shape, I plan on joining an MMA gym near me, AMA Fight Club. They have a few current UFC fighters training there (notably Dan and Jim Miller). I'm a huge MMA fan, and I used to wrestle in high school and college. It was a lot of fun, and I want to take it to the next level.
« Last Edit: February 18, 2012, 08:52:26 AM by skorpion317 »

Offline stuward

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Re: Skoroion317's Workout
« Reply #1 on: February 18, 2012, 08:46:59 AM »
Good start.  I would also add a squat, maybe goblet squats, just to give your quads some attention and help with mobility and flexibility.  Also take your DBs and go for a walk with them.  Chin ups would also be a good idea.  If you can't do them yet, some resistance bands can help for assistance.


Offline skorpion317

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Re: Skoroion317's Workout
« Reply #2 on: February 18, 2012, 08:52:05 AM »
I have a chin/pull-up bar that I haven't used yet. My bodyweight is currently too much for me to pull myself up.

Offline skorpion317

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Re: Skorpion317's Workout
« Reply #3 on: February 18, 2012, 10:09:27 AM »
I also forgot to mention some of the activities I do at work. I work outdoors all day, and I have a company pickup truck (Ford Ranger) that I push around to get a workout. I also run up and down stairs all day long as part of my job.

Offline Paleo Curmudgeon

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Re: Skorpion317's Workout
« Reply #4 on: February 18, 2012, 11:31:00 AM »
What works better lighter weights that you can do 12 to 18 reps or heavier weights where you can only do 3 reps or alternate on different days?


Offline Bearso

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Re: Skorpion317's Workout
« Reply #5 on: February 18, 2012, 12:24:38 PM »
Low reps heavy weights is best in my opinion and increase the weight each day you lift until you can't hit your reps, then drop back to the lower weight until you can do these reps and then try to increase again....  Stronglift 5X5 workout.

Offline Rollin

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Re: Skorpion317's Workout
« Reply #6 on: February 19, 2012, 03:28:00 PM »
I think a variety of reps is best, 5x5 is fine for a novice/intermediate although IMO I found more volume to be better for squats.

Offline skorpion317

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Re: Skorpion317's Workout
« Reply #7 on: February 24, 2012, 09:51:43 AM »
Well, it turns out I've been doing deadlifts wrong. I watched a few videos of Mark Rippetoe showing proper deadlift form. I was keeping my back almost vertical as I lifted up, so I was really doing more of a squat instead of a deadlift.

I've been struggling a little with increasing my bicep curl weight. When I started working out a few weeks ago, I started with 20 lbs. for each arm. I'm up to 35 lbs. each now, and I can do 3 sets of 5 fairly easily. I've tried to bump up to 40 lbs., but I have trouble doing even 1 set. It's kind of frustrating.

Offline stuward

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Re: Skorpion317's Workout
« Reply #8 on: February 24, 2012, 10:06:46 AM »
The trouble with progresing on small muscles like biceps is that a 5# increment is usually too large.  You can either go to a wider rep range and try to progress that way or use microloading. 

Offline skorpion317

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Re: Skorpion317's Workout
« Reply #9 on: March 13, 2012, 07:03:03 AM »
I've traded the military press for shoulder pushups. For some reason, my left shoulder would start to hurt when I brought the dumbbells up to shoulder height to start the lift. The weight wasn't too much for me to handle - I was steadily progressing in weight with no problems. It just felt weird whenever I brought the weight to starting position.

I've also added shoulder shrugs to my routine.

I do pushups at work throughout the day also. Every set is to failure. Sometimes I'll vary my stance to change it up.

Offline skorpion317

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Re: Skorpion317's Workout
« Reply #10 on: March 13, 2012, 07:07:27 AM »
I'm also going to add some Tabata routines on my "off" days (Tuesdays, Thursdays and Saturdays). I'll do sprinting and burpees (which I'm sure will kill me).

Offline Rollin

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Re: Skorpion317's Workout
« Reply #11 on: March 14, 2012, 04:10:49 AM »
I'm also going to add some Tabata routines on my "off" days (Tuesdays, Thursdays and Saturdays). I'll do sprinting and burpees (which I'm sure will kill me).
How did the Tabata sprints work out? seemed impracticable when I tried them. (more like Tabata running) :-\

Offline skorpion317

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Re: Skorpion317's Workout
« Reply #12 on: March 29, 2012, 05:51:57 AM »
Here's an update of my progress. I've been using the barbell and weight bench at my parents' house instead of my dumbbells. This allows me to work out with heavier weights. Haven't tested the max weight I can lift, so these are what I'm doing 3 sets of 5 with:

Deadlift: 175 lbs. I could probably do more, but I'm steadily increasing the weight every workout anyway

Bench press: 165 lbs. I did this on Monday, and it was the first time I was actually challenged by the weight. Needed a spotter for the last rep or two. I repeated it on Wednesday, and had no trouble doing 3x5. Moving up in weight on Friday.

Row: 135 lbs. The weight bench I'm using has an attachment for rows, curls, etc. I've loaded it to its capacity at 135 lbs. I'll have to switch to the barbell for bent-over rows.

Shoulder shrugs: 175 lbs. I do these after I finish my deadlift set, keeping whatever weight I had loaded on the barbell.

Shoulder press: bodyweight. Still doing shoulder pushups. These are actually pretty tough. I go to failure on the last set.

Bicep curls: 110 lbs. Again, using the bench attachment for these. I think it's probably easier using this than if I did curls with dumbbells.

I finally added some sprinting to my off-days. I started on Tuesday, and managed to do half of a Tabata routine before I got winded. My brother is going to give me some competition to run against from now on, so I can really push myself.

Offline skorpion317

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Re: Skorpion317's Workout
« Reply #13 on: April 13, 2012, 05:04:40 PM »
Quick update:

Deadlift - 195 lbs.

Bench press - 170 lbs. I moved up to 180, and I'm having problems getting the last couple reps of the last 2 sets up without a spotter's help. I'm going to move to 175 lbs.

Shoulder press - Still doing bodyweight shoulder push-ups.

Rows - 145 lbs.

Shoulder shrugs - 195 lbs. Still keeping this even with deadlifts.

I've removed bicep curls from my routine. I'm focusing more on compound lifts.

I've also added Australian pullups and front shoulder lifts. I'll also be adding upright rows.


Offline skorpion317

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Re: Skorpion317's Workout
« Reply #14 on: May 01, 2012, 05:38:04 AM »
Update:

Deadlift - 220 lbs. Also tested my 1RM, lifting 250 lbs. It wasn't tough, so my true 1RM is higher, maybe in the 275-300 lb. range.

Bench press - Haven't been benching. I need a spotter. I've just been doing as many pushups throughout the day as I can. Yesterday I did 126.

Rows - 160 lbs.

Front shoulder lift - 70 lbs.

Upright rows - 105 lbs.

Shoulder shrugs - 220 lbs. Still staying even with deadlifts.

Still doing shoulder pushups, and I added Australian pullups to my routine. I've also been sprinting on Sundays. I'll be joining an MMA gym sometime next week.