David's back again, mindful ramblings.

Wow, that's beautiful! I'd love to have that woodshop (I'm a bigtime woodworker) did the bench and tools come with the place?
 
Steve,

That's a great space (but it will also make a very nice gym). Beautiful house and scenery, you did very well! Lotsa character.

As for me, I'm doing well too. I built a little excercise area in the basement and have managed to use it, my life-cycle a small utility incline bench and a set of really nice dumbells 5-50 lbs in a rack. Once upon a time you had links to a routine using dumbells, I'll have to search for it. The tendonitis in my elbow is gone now (I got it woodworking, of all things) so I've been doing some very light weights, but need to do some more formal weight training.

David
 
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How many times per week are you thinking about weight training.

I'd most likely do a couple only, and maybe one circuit style training for caloric expenditure if you'd like. Certainly not necessary.
 
Well realistically 3 times a week. Probably twice during the week and once on the weekend. Mainly in support of weight loss, but also to increase my upper body strength which has, in the past couple of years noticeably diminished due to injury and inactivity.
 
I would stick with a basic set up for strength training twice per week and, like I mentioned earlier, throw in a metabolic (circuit) style workout once per week.

I'd do strength training, for example, on Monday and Thursday and the circuit style stuff on Saturday.

All of them would be full body.

The strength training day 1 I'd do something like:

Squats (can be done any way you're comfortable with, as long as perfect form is used)
Glute Bridges
DB Bench Press
Single Arm DB Rows

Day 2 could be something like:

DB Romanian Deads
Step ups
DB Rows
Push-ups

On both days you can throw minor stuff for your arms in at the end. You can/should throw some stuff in for the core too towards the end.

Also, those routines are soooo not written in stone... just some basic ideas.

For the circuit, what you do isn't so much important compared to how you do it. Large exercises that incorporate a lot of muscle are still best but you want to use drastically less weight than you do on your strength days and go for higher reps and less rest between sets. There's no real hard-fast rules on how to set it up.

One thought would be to pick 5-10 exercises. You'd do one set of each, and then cycle back through.

It could look something like:

Bodyweight squats x 15-20
Romanian deads x 15-20
DB Rows x 15-20
DB Overhead Press x 15-20
Pushups x 15-20

Once at the last exercise, start back at the first. Two to three times through that should leave you pretty gassed. You want minimal to no rest between exercises.

You could throw in nonconventional stuff too like mountain climbers for instance.

The goal here is to expend energy. It's a blend of cardio and weights.
 
DCarr10760 said:
But like that first puff of a joint leading inextricably to a heroin addiction one bite of a single Hershey Kiss would lead to another and a day or so later, there I'd be half conscious, chugging used fryolator grease directly from a dumpster behind McDonalds.
Click to expand...

DAMMIT pot is NOT a gateway drug! :sifone: LOL!

Sorry, your post was humorous but very serious at the same time. I shall quite myself.

HELLO SWEETIE! :grouphug:

I'm with you on a lot of things, like drinking up my calorie allotment and over-eating at dinner, except not lately. Been dry since the 13th--haha! 8 days, CHEEEEOOOOOWWWW!!! {/Alta} Glad you're at your pre-TG weight :) My advice to you is to quit drinking. I know it sounds terrible, but give it a shot--and not a SHOT! Also, pack snacks like you were in Kindergarten. And give more hugs :grouphug:
 
Steve,

Thanks so much! I'll start right away, it's exactly what I was looking for! It's very kind of you. I'll look through your forum, you posted a bunch of short vids showing good form (didn't you?). I'll find them.

Val!!! :grouphug: I like hugs!

I haven't formally quit drinking (yet), but I haven't had anything at all to drink since the first week of January.

This time I'm trying to go slow, manage my expectations and not set myself up for an unsustainable regimen only to quit out of frustration (for 6 months at a time and eat and eat). I've done that twice before.

I've been reading through your diary at odd moment and as usual you are having fun and doing great! (looking beautiful too if I may say...)

Thanks for stopping by!

David
 
Any time David.

I don't have videos for every exercise yet... we're in the process of filming still. The videos I do have can be found here:



If you have any questions, let me know.

And for the strength days, stick with 3 sets of 8-12 reps for each exercise if I didn't mention that previously. And be very conservative with the weights used until you 'find your groove' with each movement. Even then, only up weight when you feel confident and you're able to complete all sets for all reps.
 
And let me tell you, I'm making a ton of money from that forum, lol. About negative 200 bucks a year.
 
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