Avraham's road to a healthier life

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Avraham

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After reading an incredible amount of information online I figured I should start a journal which will hopefully help keep me motivated.

Background and stats
Age - 33
Sex – male
Weight – 218 (dressed), 211 (boxers only)
Height – 5’ 9.5”
Location – Indiana (one of the fattest states in the USA)

As the years have gone on, my motivation has slowly dwindled and I am almost at the weight I was in high school, which was way to high. Recently my wife and I had a child and between that and other things the Drs have told me, I need to drop some fat and build some muscle. I want to be able to run the field with my son when he plays sports as well as just feel better about myself and how I look (get off cholesterol meds).

Below is what I am going to do to start workout wise. Hopefully it is a good place to start.

As I get more into working out, I intend to either buy additional equipment or join a gym, but for now all I have are dumbbells. I just want to make sure I stick with it before making a larger investment.

Still working on the diet part, which is pretty bad but getting better every day.

Workout
Monday/Wednesday/Friday–
Crunch - 2 sets of 10 to 15
Reverse Crunch - 2 sets of 10 to 15
Squat - 2 sets of 10 to 15
Pushups - 3 sets of 10 to 12
Lunge - 2 sets of 10 to 12
One-Arm Row - 2 sets of 10 to 12
Standing Shoulder Press - 3 sets of 10 to 12
Pull over - 2 sets of 10 to 12
Bicep curl - 2 sets of 10 to 12
Lying Extension - 2 sets of 10 to 12
Seated Calf Raise - 2 sets of 10 to 12

Tuesday/Thursday/Saturday – Jog/Walk for ½ an hour to an hour

I will post updates each day on my progress and if I grow a pair, I will post starting and progress pictures.

Is anyone has constructive criticism, it is appreciated.
 
Good luck on your road to better health ! Chasin my daughter around is one of the reasons I decided to make a change aswell. It sucks gettin winded after a 5 minute game of kickball. :)
 
Avraham said:
Workout
Monday/Wednesday/Friday–
Crunch - 2 sets of 10 to 15
Reverse Crunch - 2 sets of 10 to 15
Squat - 2 sets of 10 to 15
Pushups - 3 sets of 10 to 12
Lunge - 2 sets of 10 to 12
One-Arm Row - 2 sets of 10 to 12
Standing Shoulder Press - 3 sets of 10 to 12
Pull over - 2 sets of 10 to 12
Bicep curl - 2 sets of 10 to 12
Lying Extension - 2 sets of 10 to 12
Seated Calf Raise - 2 sets of 10 to 12
Click to expand...

My thoughts, since you asked:

Standing shoulder press is tough on rotator cuff tendons. Be very careful with these.

Bicep curls: isolated exercise. Replace with pullups.
Seated calf raise and lying extension are isolated exercises. Replace with stair climber or climbing stairs and skip the walking but keep the running.
 
g8r80 said:
My thoughts, since you asked:

Standing shoulder press is tough on rotator cuff tendons. Be very careful with these.

Bicep curls: isolated exercise. Replace with pullups.
Seated calf raise and lying extension are isolated exercises. Replace with stair climber or climbing stairs and skip the walking but keep the running.
Click to expand...

I agree on the bicep curl, unfortunately I don't have a pull up bar yet and don't want to invest in one until I am sure i am going to stick with it.

I appreciate the feedback from you and the encouragement from the other posters
 
Avraham said:
??????? - what are you thinking? Does it sound like I am giving in already?
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Well, I'm not great at pull-ups myself but they are very beneficial and I keep at them. But I can also understand not wanting to buy equipment. Maybe there is something you can do to make something that would work. I built something in my garage that was pretty much free. Then again you may not have a garage.
 
Avraham you need to read my thread on home gym stuff and let me know if ya got any questions. I can get ya a good workout without havin any conventional stuff.
 
JohnnySolo said:
Well, I'm not great at pull-ups myself but they are very beneficial and I keep at them. But I can also understand not wanting to buy equipment. Maybe there is something you can do to make something that would work. I built something in my garage that was pretty much free. Then again you may not have a garage.
Click to expand...



I do have a garage and have looked online for some "easy to build" equipment and will be looking further into it as I get more into the routine. I didn't want to overdo it right off the bat.
 
I was very bad and went to watch the Colts win instead of working out...going to be up at 6 am to run a lot to make up for today.
 
:action10:
JohnnySolo said:
lol, that’s cool! Nothing like a bit of inspiration watching those guys work! Hope you have a good run.
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I just noticed it said you were from Ma. You are a pats fan aren't you?


As for my workout, I am going to get on track tonight as I didn't wake up early enough from celebrating the colts victory.
 
JohnnySolo said:
:sad3:lol, yeah I can't help being a Pat fan.....can't help the hate'n goin on......
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Man, I was just starting to like you haha.

Actually, now that we aren't in the same division, if you would get rid of Belisucks, I would like the Pats again. I originally a New Englander


Well, I got my first "workout" in if you want to call it that

Push-ups - 2 sets of 10
Crunches - 1 set of 10
Seated 2 arm extension 1 set of 10 (20lb)
Bicep Curl (each arm) 2 sets of 10 (20lb)

At least I built up a sweat haha. As the days go on, the list will get longer, wider variety, and the weights will get heavier. Maybe I will do a few more sets in a few minutes.
 
Avraham said:
1/2 hour walk with my son and wife and a 20 minute jog/walk without the son and wife
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Thats awesome man, my daughter ran me ragged in the backyard tonight. I was pullin her around on the grass on my snowboard with a rope attached to it. I skipped liftin tonight due to that workout. Keep the good work rollin out and the results will start rollin in.
 
I have my eye on the future, not immediate return...since I have come to realize that in this world, immediate doesn't happen.

Thanks for the support.

I bet pulling her around was a good workout.
 
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