Journal of a Fitness Newb

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ditb

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Hello All,

Since I am trying to take a more organized approach to my fitness routine, I thought firing up a journal would be a good tool to assist me. As I only have a handful of posts under my belt at this point, here is my intro thread, for those interested: http://training.fitness.com/new-member-intro/got-pecs-i-dont-least-not-yet-40317.html

As the title indicates, I am very new to all of this, so hopefully I won't confuse you too much when I am talking about things and asking questions.

Here are the goals I am striving to achieve:
1. I have no pecs, and I really want them. HELP!
2. I don't need six-pack abs, but I would like to tone and flatten my stomach
3. This inner-tube around my belly is shrinking, but I'd like to say goodbye to it completely
4. I would like to add some good muscle tone to my arms
5. If I can achieve items 1-4 and also get down to around 175 pounds, that would be great! (180 was originally the goal, but since I got down to 182 a couple of weeks ago, I thought I would make the goal a little more aggressive). I tipped the scales at 187 during my post-vacation weigh in.

I need to find some good warm up exercises or stretches that I can do before I start doing push ups. I started doing knee push ups (using Perfect Push up stands) for the first time two nights ago and I am still sore. Yikes! Granted, I am waking up some long-dormant muscles, so I am sure that is part of the issue.

My equipment:
2x 15lb dumbbells
Elliptical machine
Recumbent bike
Perfect Push up stands

I'd like to add a jump rope to the mix, so that I can vary my cardio workout a little bit. Do you think I should see if I can find a place for a weight bench? Push up stands aside, it doesn't look like I have any gear to work on my chest and arms. (No idea if push ups do anything appreciable for your back).

My routine is kind of in flux as I learn more from you wonderful folks, but here is what a typical week usually looks like.
Weekly Workout Routine:
Daily - 100 or 200 crunches
2 or 3 times per week - 30 minutes elliptical, 5 minutes recumbent bike (cool-down)
2 or 3 times per week - 5 minutes elliptical, 30 minutes recumbent bike
3 or 4 times per week - push up regimen using the Perfect Push up stands - just started...I am really bad at push ups LOL
1 or 2 days of relatively little fitness-related activity

I think I am relatively set on the cardio side of things, but definitely not on the strength training side of things. If you have any suggestions on how I could add some strength training to my routine, I would appreciate it. If not, no worries, as I'll continue poring over the threads here.

Thanks for reading! I'll do my best to update this every few days, or as needed. I usually weigh in Friday nights, so this will be a great place to provide some updates and log that information.

If you have any questions for me, please feel free to post them. :)

Dave
 
I think you need to develop a better lifting regimen than just push ups. I realize your equipment is limited, but how about: pull ups, push ups, and pistols (one legged squats)? That would be a bare bones workout.
 
agreed. you can invest 15$ in a pullup bar from walmart; its well worth it. the back muscles are huge and just begging to be developed to boost ur metabolism; plus you get the nice bis.
if you can find some paralell bars, you can do dips.

if your goal is weight loss, you can set up a circuit training routine 3-4 days a week:

TRIAD 1:
STEPUPS
ALTERNATING LUNGES
DB SQUATS
90 second rest

TRAID 2:
PUSHUPS
PULLUPS
PLANKS
90 second rest

-perform all exercises in the triad consecutively
-do each exercise listed for 30 seconds before moving to the next exercise.
-complete 3 sets for each triad
-do all sets for each triad before moving to the next triad
-get as many reps as possible while maintaining great form.
do not rest until u have finished all the exercises in the traid

example:
15 stepups in 30 seconds
20 alternating lunges in 30 seconds
25 dumbell squats in 30 seconds
rest 90 seconds
repeat above 2 more times

20 pushups in 30 seconds
5 pullups in 30 seconds
30 seconds of plank
rest 90 seconds
repeat 2 more times

when you get really good at this workout, you can reduce the rest times to 60 seconds, then to 45 seconds, then to 30 seconds. this will bost your heartrate more because you are doing more work in less time. its like running instead of walking. you get further in less time.
you can also add a set or 2 if you feel up to it after doing the workout a couple of times.
 
Last edited:
Thank you for the replies, Hoss and Proteinboy. :)

I am going to invest in a pull up bar this week, so I have that going for me. LOL It will be nice to work some new muscles and new exercises into the equation, as I am not good at push ups (yet!) and they aren't the most interesting exercise.

I am not familiar with dumbbell squats, stepups, or lunges, but I'll check them out when I can spend a little more quality time here. Thanks again!

Dave
 
Hello all,

I am finally back at things, after being on the losing end of a sinus infection and bronchitis.

I have invested in a pullup bar, so I now have that going for me. The pullup bar also allows me to do dips when I take it off the doorframe, so I'll have to see exactly how one is supposed to do those, since I lost the little manual that came with the bar.

I also broke out the ol' Wii Fit, mostly to mix things up and try my hand at a little running in place, since I absolutely hate jogging. If I am able to build up my stamina quite a bit, maybe I'll get brave and take my show out on the road. LOL

I dipped below my pseudo target weight of 180 last week, and I am thinking it is time to start bulking up a little bit, so I can start to adding muscle to my pecs/arms/back. I think I'll poke around here and see if I can see how I can start doing that. Sounds like I need to boost my protein intake and start focusing on the push ups, pull ups, dips, etc. I am hoping to get a weight bench in early October, so I am off to investigate those as well.

Thanks again for the assistance and encouragement. I am looking and feeling better than I have in ages, and what a great feeling that is. I appreciate your help!

Dave :action8:
 
Oh yeah, I forgot one semi-major point: I am finally doing "normal" push ups, instead of knee push ups.

While that is probably small potatoes to most of you, I am proud of myself. :)
 
Hello all,

I have settled into a pretty good routine of 3-4 days of cardio per week and alternating between pushups and dumbbell flies/presses every other day.

Quick question, though. I want to start incorporating some dips and pullups into my routine on a more frequent basis. Would I see the most benefit if I do dips on pullups on my pushup days, or on my dumbbell days? Thoughts?

Thanks in advance for any help you can provide. :)

Dave
 
show up more often than every other 45 days and we will pay better attention to you and help you with more ideas.

Sweat Daily
FF
 
flyinfree said:
show up more often than every other 45 days and we will pay better attention to you and help you with more ideas.

Sweat Daily
FF
Click to expand...

That is an interesting approach to get people to come back more frequently.
 
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