Exercising at Home

[viscousmemories]

I went to Barnes & Noble a couple of weeks ago in search of a guide to working out at home, and found The Body Sculpting Bible for Men (http://www.amazon.com/exec/obidos/tg/detail/-/157826085X/qid=1108873133/sr=1-1/ref=sr_1_1/102-3333683-8894519?v=glance&s=books) (The Body Sculpting Bible for Women (http://www.amazon.com/exec/obidos/tg/detail/-/1578260868/qid=1108873807/sr=8-6/ref=sr_8_xs_ap_i6_xgl14/102-3333683-8894519?v=glance&s=books&n=507846) is available too). I took a few days to read it through cover to cover, then began the "Break In" routine on Monday, February 14th. So far I believe the book was an excellent choice for me.

I have had some experience with different exercise routines throughout my life, but I am by no means a fitness expert. In my opinion this book is an excellent beginners guide to the basics of exercise, nutrition and specifically weight training. For example it has very thorough and carefully articulated explanations and pictures for every exercise. But to me the best part is that you can do all the exercises at home with a pair of dumbells.

The book outlines the following workout routines:

1. Break-In - Can be performed at home with dumbells and/or bench.
2. 14-Day Body Sculpting - Can be performed at home with dumbells and/or bench.
3. 14-Day Advanced Body Sculpting - Gym equipment required.
4. 14-Day Body Sculpting Mass - Gym equipment required.

I started with the Break-In routine, which works as follows:

Mondays and Thursdays - Arms
Tuesdays and Fridays - Legs
Wednesdays and Saturdays - Abs

Aerobics - twice a week

I cannot tell a lie. I have been sore all week, having done this routine with only a set of 10# dumbbells! The price of old age and lethargy is steep. On the bright side, the aching muscles are how I know the program works. I will be doing this same routine for six weeks. After that, I'll add another set to all the exercises, increase the weights and lower the reps. I'll do that for four weeks, then add another set, increase the weights and lower the reps again. After 13 weeks I will theoretically be in good enough condition to begin the 14-Day Body Sculpting workout.

Admittedly I haven't been doing as well on the nutrition front, because the house was full of junk food and stuff that simply couldn't go to waste. However I have been cutting back on the unhealthy stuff and since the house is almost devoid of junk I'll be making an effort to keep it that way. Hopefully I'll have sexy pictures to post in a few months. :D

Here's what's in the book:


Introduction

Part 1: The Foundations of Physical Perfection
Chapter 1: Common Myths & Misconceptions
Topics: Unnecessary gadgets, weight loss drugs, eating disorders, steroids, etc.
Chapter 2: The Power of the Mind: Powerful Methods for Acheiving Success

Part 2: The Building Blocks of Body Sculpting
Chapter 3: Training
Chapter 4: Nutrition
Chapter 5: Rest & Recovery

Part 3: Body Sculpting Exercises
Chapter 6: Legs
Chapter 7: Back
Chapter 8: Chest
Chapter 9: Shoulders
Chapter 10: Triceps
Chapter 11: Biceps
Chapter 12: Abdominals

Part 4: Workout Charts
Chapter 13: Workout Charts

Appendix A: Glossary
Appendix B: Table of Food Values
Appendix C: Sample Diets
Appendix D: Workout Journal
Appendix E: Nutrition Journal
Appendix F: Tracking Your Progress
Appendix G: Grocery Shopping List
Appendix H: Body Hair Free
Appendix I: Body Sculpting Under Special Circumstances
Appendix J: Anatomy Charts

Addendum: Exercise Descriptions

[Ensign Steve]

Wow, as if you weren't droolingly cute enough in the first place, now you're going to go and get buff?! Seriously, I'm proud of you. Fit is a great way to be. And sore is good, as long as you're not injured sore. I know about your pain tolerance, so make sure you are honest with yourself. :P Good luck, and keep it up. And don't be afraid to jump in and take are of that nutrition front while you're at it.

[viscousmemories]

Wow, as if you weren't droolingly cute enough in the first place, now you're going to go and get buff?!
:blush:

Seriously, I'm proud of you. Fit is a great way to be.
Oh, I see. You weren't serious. Now I'm really embarrassed. :P

And sore is good, as long as you're not injured sore. I know about your pain tolerance, so make sure you are honest with yourself. :P
Are you callin' me a pussy? Y'know the good/bad soreness thing has always confused me. The two days I literally hobbled around after doing the legs routine - every step burning - I wondered if I had injured myself. But when I was able to do the routine again (almost completely) on the third day with minimal burning the following day, I realized it was the good kind of pain. :)

Good luck, and keep it up. And don't be afraid to jump in and take are of that nutrition front while you're at it.
Thanks, I intend to keep it up and I will jump in and take care of the nutrition front. It's just damn hard to disallow myself excessive (junk) food when I already disallow myself every other unhealthy pleasure known to man. :(

[Ensign Steve]

Oh, I see. You weren't serious. Now I'm really embarrassed. :P

I hope you are not serious!

And sore is good, as long as you're not injured sore. I know about your pain tolerance, so make sure you are honest with yourself. :P
Are you callin' me a pussy? Y'know the good/bad soreness thing has always confused me. The two days I literally hobbled around after doing the legs routine - every step burning - I wondered if I had injured myself. But when I was able to do the routine again (almost completely) on the third day with minimal burning the following day, I realized it was the good kind of pain. :)

Okay, you've forced me to admit that I was talking out my ass there. On several occasions I have worked out so hard that I have "injured" my hamstring and/or groin muscles to the point that I couldn't walk down stairs or stand up from sitting without considerable pain and assistance. I always felt better after a few days to a week. The only problem was that it took me out of my workout for that amount of time. :shrug: I guess I have to admit I'm as confused as you.

Thanks, I intend to keep it up and I will jump in and take care of the nutrition front. It's just damn hard to disallow myself excessive (junk) food when I already disallow myself every other unhealthy pleasure known to man. :(

coffee. coffee. coffeecoffeecoffeecoffeecoffeecoffee! It's the only vice I have left anymore either. Unless you count the internet and Star Trek.

[Ymir's blood]

My parents joined a health club last Fall and (after some persuasion) gave me their old treadmill. With the exception of the last week, due to hurt foot, I've managed to use it three or more times a week since Christmas. It isn't the most strenuous exercise, but it's better than doing nothing, which was what happened before.

[pescifish]

vm, that sounds great that you can get a decent workout without a lot of equipment or leaving the house. Good luck to you!

I bought a treadmill last fall because my new 2 year old dog had eaten my truck and other household items. Running the energy out of her seemed the most reasonable solution, if not expensive and a bit tough on the living room styling. Sadie is now running 25-30 minutes at least 5 times a week at 6-8 mph. And my 12 year old dog is trotting about a mile in about 15 minutes on those same days. They really like it.

Anyway, I know you weren't talking about pet exercising in this thread, but...

I didn't buy it for myself, but I confess that I enjoy using it. I find it very relaxing to be able to walk with my eyes closed and not constantly worry about tripping/falling on something I didn't see correctly. I'm sure I don't use it enough, but, like Ymir's blood says, I figure it's better than nothing.

[Beth]

Pesci, that sounds great! What a neat way to exercise the dogs without having to face climate. My MIL is moving and until their house is built they will live in a travel trailer. I am tempted to ask for their treadmill. It is one of those models that you find in a gym and I truly covet the sucker. They only hang clothes on it.

VM, I agree with JD, you are a very good looking guy. Add buffness to that,... dang! :) Good luck on the routine. When you are sore, try to workout anyway. Soreness and taking off till it goes away is the number one reason for me to backslide into a non-active routine. I do stuff around the house and outside, heavy duty stuff that I use instead of weight traing. I also have some sort of machine but have no idea what it is. It works my arms and legs, but it is difficult to describe it.

[xorbie]

What kinds of excercises are you doing? Is there anything for chest or back?

In any case, good for you. I started working out a year or so ago, because I really needed to put on weight (yeah I know.. poor me). So far it's been going fairly well, the hardest part is just going down every time and being honest with my routine.

[viscousmemories]

My parents joined a health club last Fall and (after some persuasion) gave me their old treadmill. With the exception of the last week, due to hurt foot, I've managed to use it three or more times a week since Christmas. It isn't the most strenuous exercise, but it's better than doing nothing, which was what happened before.
Sounds cool, YB. I was using a bicycle as my primary means of transportation when I was in Pacific Beach the year before last, but I haven't had any exercise at all since then.

vm, that sounds great that you can get a decent workout without a lot of equipment or leaving the house. Good luck to you!
Thanks. :)

I bought a treadmill last fall because my new 2 year old dog had eaten my truck and other household items. Running the energy out of her seemed the most reasonable solution, if not expensive and a bit tough on the living room styling. Sadie is now running 25-30 minutes at least 5 times a week at 6-8 mph. And my 12 year old dog is trotting about a mile in about 15 minutes on those same days. They really like it.
Okay I might get laughed at for this, but the dogs are using the treadmill by themselves?

Anyway, I know you weren't talking about pet exercising in this thread, but...

I didn't buy it for myself, but I confess that I enjoy using it. I find it very relaxing to be able to walk with my eyes closed and not constantly worry about tripping/falling on something I didn't see correctly. I'm sure I don't use it enough, but, like Ymir's blood says, I figure it's better than nothing.
I'm sure it is. :yup:

VM, I agree with JD, you are a very good looking guy. Add buffness to that,... dang! Good luck on the routine. When you are sore, try to workout anyway. Soreness and taking off till it goes away is the number one reason for me to backslide into a non-active routine. I do stuff around the house and outside, heavy duty stuff that I use instead of weight traing. I also have some sort of machine but have no idea what it is. It works my arms and legs, but it is difficult to describe it.
:blush: Thanks. I know what you mean about talking yourself out of exercise because of soreness. I've been down that road before. The author of this book saw that coming, and said if you feel too sore to do the routine just do half the reps or lower the weight, whatever you have to do short of not doing anything at all. Somehow knowing that was an option enabled me to go on.

What kinds of excercises are you doing? Is there anything for chest or back?

In any case, good for you. I started working out a year or so ago, because I really needed to put on weight (yeah I know.. poor me). So far it's been going fairly well, the hardest part is just going down every time and being honest with my routine.
Thanks, xorbie. Yeah there are chest and back exercises. I posted the Table of Contents from the book I'm using in my OP, so you can see everything that's covered there. The "arms, legs, abs" bit in the daily breakdown is a generalization really. There are also back and chest exercises on the arms day and shoulder exercises on legs day. All in all it's a pretty thorough routine.

Btw this book also has a "14-Day Body Sculpting Mass Workout" for people with high metabolisms that just want to add muscle mass, but the workouts require gym equipment. If you're already going to the gym though it might help ya.

[Dragar]

Well, first you need a priest, and a whole bunch of candles, and then -

Oh! Exercising! My bad!

In my (limited) experiences, I strongly suggest a gradually increasing your routines, rather than launching into the full thing straight away. Bodies need time to react.

[xorbie]

What kinds of excercises are you doing? Is there anything for chest or back?

In any case, good for you. I started working out a year or so ago, because I really needed to put on weight (yeah I know.. poor me). So far it's been going fairly well, the hardest part is just going down every time and being honest with my routine.

Thanks, xorbie. Yeah there are chest and back exercises. I posted the Table of Contents from the book I'm using in my OP, so you can see everything that's covered there. The "arms, legs, abs" bit in the daily breakdown is a generalization really. There are also back and chest exercises on the arms day and shoulder exercises on legs day. All in all it's a pretty thorough routine.

Btw this book also has a "14-Day Body Sculpting Mass Workout" for people with high metabolisms that just want to add muscle mass, but the workouts require gym equipment. If you're already going to the gym though it might help ya.

Hmm... I'm actually pretty comfortable with my routine, and I feel like it works for me fairly well. If I felt like I had some $ to spend or knew this was a phenomenol book, I might get it, but I think my routine is fairly standard anyway, and I've read a good deal on the internet (so it's gotta be true!).

Does the book give any reason for working shoulders with legs? This is something I used to do (I also used to work back with legs), but I discovered that most excercises that work your chest either work or use your shoulders and triceps as well, so those are good to do together.

Similiar for back and shoulders.

So this is my routine:

Monday:

Bench press, incline press
Dips
Shoulder Press
Side Lateral Raises

This works shoulders, chest and triceps.

Teusday:

Legs/abs

Thurs:

Same as monday, but neither of the last two excercies, and instead I do flies and tricep pulldowns.

Saturday:

Pullups, seated machine row
Bicep Curls
Shrugs

This works back and biceps.

[viscousmemories]

Well, first you need a priest, and a whole bunch of candles, and then -

Oh! Exercising! My bad!
:chuckle:

In my (limited) experiences, I strongly suggest a gradually increasing your routines, rather than launching into the full thing straight away. Bodies need time to react.
Indeed. That's one of the reasons I knew I'd found something worthwhile in this book. As I explained in the OP the "Break-In" routine starts relatively easy with a gradual increase in weight and sets and decrease in reps over 13 weeks before I even begin the primary routine. It's definitely not a "Rock-hard abs in 7 days!!" type of program. :)

[viscousmemories]

xorbie, I don't really want to give detailed info about the routines and exercises outlined in the book since that doesn't seem right (or legal), but if all you want is alternate exercises to fill a routine that's already working for you then you're right, this book probably wouldn't provide anything you can't find on the 'net.

It has been useful to me because it literally covers everything from when and where to workout, how to dress, warm-up and warm-down advice, nutrition guidelines, as well as detailed information about exercises you can perform with only dumbells or with a fully equipped gym. In other words it's a one-stop resource for everything a person needs to go from not having exercised for years to regular training.

The book doesn't say why shoulders are included on legs day, but I figure it just has to do with balancing the amount of effort across the days. Basically the first day is back, chest, back, chest, biceps, triceps, biceps, triceps. The second day is thighs, hamstrings, thighs, hamstrings, calves, shoulders, calves, shoulders. This way all the primary muscles get worked on but spaced evenly over the two days. And the third day is abs.

[pescifish]

Well, I'm sorry for a bit of a derail back to pet exercising, but I hope folks will come back 'round to talking about their own workout regimes and successes even after my derail.

<derail> Okay I might get laughed at for this, but the dogs are using the treadmill by themselves? Well, I have to be there to turn on the tv for them to watch, of course! :wink: Actually, I stand or sit next to them as they run. I use dog treats when the gait starts flagging and a hind leg or two drops off the back end of the track. It's been 3-4 months so they are used to the drill.

I took some photos this morning, if you are interested.

Vibro -- 12 year old dalmation/black lab:
side (http://www.pescifish.net/Sadie/Vibro-treadmill-side.jpg) and front (http://www.pescifish.net/Sadie/Vibro-treadmill-front.jpg)

Vibro was a bit antsy when I walked that far away from the treadmill for the photo, but otherwise he trots along like a trooper. He does about a mile in 10-15 min.

Sadie -- 2 year old greyhound mix:
http://www.pescifish.net/Sadie/Sadie-treadmill-side.jpg and front (http://www.pescifish.net/Sadie/Sadie-treadmill-front.jpg)

I run Sadie at a pace to get her panting -- I need to tire her out. In these photos, she's trotting at 8mph. She does about 3 miles in 20-30 minutes depending on her speed. This morning was the first time I tried her without the leash and I think she prefers it; she didn't seem at all interested to step off even when I moved far enough away for the photos.

The idea is that she will be less puppy-hyper if she is worn out. But I'm wondering about this strategy. I suspect all I'm doing is creating a much stronger dog ready for super-duper mischief!
</derail>

[xorbie]

OMG so cute.

[viscousmemories]

Yeah that's adorable. Sorry I missed that post until now. :)

[maddog]

I bought a treadmill yesterday. It hasn't been delivered yet, or anything.
#335

[viscousmemories]

That's cool, maddog. I really need to step up the aerobics. I have a bike but the tires are flat. I think I'll see about getting a pump today. :yup:

I also just want to note that I have been doing this exercise routine consistently for 3 weeks now--about 2.5 weeks longer than I thought I'd make it--and I feel great.

[seebs]

I got a PS2, a good dance pad, and a couple of Dance Dance Revolution games. $350 or so for decent exercise; been happy with it so far.

[Beth]

I have my MIL's treadmill for three months. I am now at six miles a day. *phew*