home gym routine

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I also have 2 recumbent bikes. Start and end with cardio. I actually like those health rider bikes. They give you a pretty good overall work out.
 
Ben Drinkin said:
Say it ain't so!
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One of my boys turns 7 Saturday. It will be 250 days off the sauce. (Don’t plan on ever drinking again)
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Totally agree with the Athlean x comment.
Some may disagree, weight is not really lost in the gym. It is lost in the kitchen. Without a change in diet, your actual weight loss will be way less if you only lift. Won’t even be close.
 
my goal isnt too much on weight loss, more shaping flab into muscle
according to the wife i "carry my weight well"
not sure what that means, but, just got a little flab on the belly id like to tone up

other than that, just health reasons
 
I don't need to lose any weight at all, I have the perfect physique....LOL!! I'll be 69 in a couple of months and work out for 20 min on my elliptical 6 to 7 days a week. I get my heart rate up to 125 the majority of the time while I exercise. 128 beats per minute is the recommended maximum for my age. I do 15-20 push-ups every other day and few squats. No weights...too many injuries over the years. I can still lift and carry a bare small block.....but can't carry it nearly as far as I used to. The bare small blocks must be getting heavier each production year!!!:mad::soapbox::steering:
 
diymirage said:
my goal isnt too much on weight loss, more shaping flab into muscle
according to the wife i "carry my weight well"
not sure what that means, but, just got a little flab on the belly id like to tone up

other than that, just health reasons
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well, without a change in diet, you will gain muscle, but still retain a bunch of fat. Fat doesn’t turn into muscle. Don’t get me wrong, muscle burns, but if you only did one-workout or change your diet- you would lose more fat with the diet part. Obviously, both is optimum. Need to lose a little myself!
 
1973Barracuda said:
Totally agree with the Athlean x comment.
Some may disagree, weight is not really lost in the gym. It is lost in the kitchen. Without a change in diet, your actual weight loss will be way less if you only lift. Won’t even be close.
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Yeah, that's the biggest problem with 'diet' is that most don't know what to do.
Like your computer, garbage in garbage out. Or in 'diet' garbage in, fat on.
Confusion with good fats and bad ones, good carbs and bad carbs, processes food (heat n eat, junk), and miss the total importance of dark leafy veggies.
 
ok, i decided to get started as follows:
800 reps on the healthrider bike as a warm up (thats about 15 minutes)
then 3 sets of 10-15 reps (closer to 15 on the first, closer to 10 on the last)

leg extensions, #2 (40 lbs)
i got to figure out a taller seat for this one, my legs drag the ground because im too tall, and the seat is not adjustable
flat chest press, #5 (83 lbs)
butterflies, #4 (30 lbs per arm)
behind the neck pull downs #5 (70 lbs)
frontal pull downs #6 (80 lbs)

and 400 reps on the rider for a cool down

1973Barracuda said:
Totally agree with the Athlean x comment.
Some may disagree, weight is not really lost in the gym. It is lost in the kitchen. Without a change in diet, your actual weight loss will be way less if you only lift. Won’t even be close.
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its got to go hand in hand
kinda like adding headers or an intake
both will help on their own, but adding them both really makes it pop

i cant remember the name now, but one of our members has a thread going where he is knocking down the pounds
he somehow figured out the amount of calories his body needs and adjust his diet to that
the he lowly lowered his intake down and even managed to get it to where he could predict his own weightloss based on his diet (i seem to specifically remember reading a post of his where he compared the difference between a medium and a large fries)




Treblig said:
Or maybe I should switch to aluminum blocks!!!!! Never thought of that!!:thumbsup:
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didnt they make an aluminum slantie?
 
Treblig said:
I don't need to lose any weight at all, I have the perfect physique....LOL!! I'll be 69 in a couple of months and work out for 20 min on my elliptical 6 to 7 days a week. I get my heart rate up to 125 the majority of the time while I exercise. 128 beats per minute is the recommended maximum for my age. I do 15-20 push-ups every other day and few squats. No weights...too many injuries over the years. I can still lift and carry a bare small block.....but can't carry it nearly as far as I used to. The bare small blocks must be getting heavier each production year!!!:mad::soapbox::steering:
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That's pretty impressive for pushing 70! Keep it up! I carried my bare block up the stairs and mounted it to the engine stand without a lift. I'm young tho I don't think I will be able to do that stuff when I'm 50 plus lol
 
been about two weeks and i think ive been using it a good 5 days a week
heres the routine im using

800 reps on the bike as a warm up

then 3 sets of 10-15 reps of the following

low pulley shrugs, #4 (60 lbs)
preacher curls, #4 (60 lbs)
leg extensions, #6 (80 lbs)
flat chest press, #6 (96 lbs)
butterflies, #6 (40 lb per arm)
behind the neck pull down, #6 (80 lbs)
frontal pull down, #7 (90 lbs)
high pulley ab crunch #6 (80 lbs)


then i add this 7 minute abb work out



and finally 400 more reps on the bike to cool down

the whole drill take me about an hour and 15 minutes

havent noticed any weight changes, or flattening of the stomach, but i have noticed some muscle growth on my arms
 
diymirage said:
been about two weeks and i think ive been using it a good 5 days a week
heres the routine im using

800 reps on the bike as a warm up

then 3 sets of 10-15 reps of the following

low pulley shrugs, #4 (60 lbs)
preacher curls, #4 (60 lbs)
leg extensions, #6 (80 lbs)
flat chest press, #6 (96 lbs)
butterflies, #6 (40 lb per arm)
behind the neck pull down, #6 (80 lbs)
frontal pull down, #7 (90 lbs)
high pulley ab crunch #6 (80 lbs)


then i add this 7 minute abb work out



and finally 400 more reps on the bike to cool down

the whole drill take me about an hour and 15 minutes

havent noticed any weight changes, or flattening of the stomach, but i have noticed some muscle growth on my arms
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Awesome! I don't know how old you are but, higher reps/lower weight is smarter. Your tendon/bone connection will strengthen. Gets worse with age.
I have an impingement in my right shoulder that I have been trying to work through for 2 yrs, and I'm finally able to do full body dips for reps again. Patience is a virtue.

You may have to move to a 1 week split to prevent nervous system fatigue. Your grip will start to weaken.
Keep it up! Let us know of any changes.
 
'63GT said:
Awesome! I don't know how old you are but, higher reps/lower weight is smarter. Your tendon/bone connection will strengthen. Gets worse with age.
I have an impingement in my right shoulder that I have been trying to work through for 2 yrs, and I'm finally able to do full body dips for reps again. Patience is a virtue.

You may have to move to a 1 week split to prevent nervous system fatigue. Your grip will start to weaken.
Keep it up! Let us know of any changes.
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At 37, im still younger then the cars I drive, so I should be able to still bulk up some, but ill watch for that fatigue and adjust if needed
 
diymirage said:
At 37, im still younger then the cars I drive, so I should be able to still bulk up some, but ill watch for that fatigue and adjust if needed
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Yeah! you'll be fine :) (can I trade ages with ya? for a week?):poke:
 
'63GT said:
Yeah! you'll be fine :) (can I trade ages with ya? for a week?):poke:
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I dont know, you may be disappointed
You might find the world was a much better place when you were my age the first time around...and a dollar went a lot further back then too
 
so here is an interesting development

about a week or so ago i bumped up the weights and i was hitting it pretty decent, 3,4 times a week
doing alright
no change in weight, but i can tell im getting more toned (specially my dominant, left arm)

then i had a birthday and a friend gave me a set of "resistance bands"
its a basic set, 5 different rubber bands, 2 handles and a door stop

depending on where in the door you put it, you can do most of what i do on my weight tower and its about half the size of my wifes purse, so pretty cool setup

now, here comes to interesting thing...when i work out with the bands im running lower weights then with the tower BUT i get more sore

im thinking it is because on the tower, im moving weight from one set point, over a guided trajectory to another set point, but with these bands, im guessing im exercising what i guess are called stabilizer muscles

so, im thinking of tossing those in, just rotating them every other day

also , with the bands, i think i can eliminate the dominant arm growth since the each arm needs work for its self...where as the tower i guess, the dominant arm powers through and the non dominant just kinda follows
 
Yep
Bands don't rely upon gravity like free weights do.. kinda like cables, which I use.
The cool thing about bands or cables is, that you can have resistance from multiple pull points as well as extended tension throughout the range of motion.

Add 2 reps in each set for your your weaker arm, and you should see it catch up.
 
You can lots with that machine. You can do lots without it.
 
Kitty and I have been thinking about getting one of the Total Gym models. We have a nice treadmill. It's not always nice out for a walk so we could take advantage of those inside. Does anybody have a Total Gym? you know, the Chuck Norris one?
 
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