Working Out....

[ascent]

bicep curls

[Dub_freak]

Recently decided I've had enough of being an overweight piece of shit and I've been eating a lot healthier, counting calories and all that. Doing 30 mins a day on an exercise bike too. I've got a set of dumbbells, can anyone reccomend any good exercises that involve them?

this one

and this

this too

and this.. except with a dumbell obv

I'm assuming you don't have a bench at your disposal here btw.

But if I were you, I'd get a gym membership. But these are decent exercises in the meantime.

Thanks, I'll hopefully start going to a gym soon.

[Molzie]

I would recommend these (as well as gens advice)

http://www.bodybuilding.com/exercises/d ... bell-squat
http://www.bodybuilding.com/exercises/d ... mbbell-row
http://www.bodybuilding.com/exercises/d ... bell-flyes
http://www.bodybuilding.com/exercises/d ... toid-raise
http://www.bodybuilding.com/exercises/d ... lder-press
http://www.bodybuilding.com/exercises/d ... ceps-press

good luck bro

[Dub_freak]

Cheers m8

[Genevieve]

Tbf, if I were you I'd do this 3 times per week before you sign-up to a gym. Monday/Wednesday/Friday. Rest on the other days or do cardio on them. Rest at least one day fully.

plie dumbell squats/dumbelll lunges (w/e)
Standing bentover dumbell rows
Wide-armed push-ups.

The first exercise fully works your lower body and core/stablizers (lower back, abs). Second one works your back, biceps hard (I feel they're better than curls), and also your core stablizers
The wide-armed push-up does your chest, some of your shoulders and your triceps. Try to do 100 consecutive of them. When you can do that, then start fucking with weights.

This way you're building yourself up to do actual lifting and have done some of the prepwork. Isolation exercises like curls I feel are more for aesthetic appeal later on or to supplement another exercise that requires strong biceps.

Do like 3 sets of 10 reps with 1 to 2 minute rest (tops). You should usually be ready at 90 seconds if not less. They usually say that you should workout for at least 45 minutes (and hour tops) but you'll be done more quickly because of the consecutive push-ups. Probs. That's fine, you're just getting into it anyway. This isn't training anyway, it's training to train.

But that's my 2 cents

[Dub_freak]

Thanks for the advice, that's the sort of routine I had in mind.

[Jurrecane]

What's the macros on 'em? I've got literally alll the ingredients at home 24/7

No idea, sorry. I don't count any protein/carb/calories etc. I just eat clean. --> I also never bulk or cut since i don't really train to get big.

THE INHUMANITY!!!!!!!!!!!!!! Naw, I could figure it out myself easily. I'm just lazy.

I'd probably replace the sweet potatoes with something else though. I eat them every other day if not daily, can't have everything have that flavor :p

You don't really taste the sweet potatoes though, but i see your point!

For dumbell excercises, just try to incorporate pushing and pull exercises in your routine.

Pulling could be stuff like dumbell rows.
Pushing could be overhandpress and for chest you could do push ups, or lay on the ground and do some floorpresses.
Also could do some simple squats. If you just started out and wanna lose some weight doing some bodyweight squats (+ perhaps some dumbbells) and do sets of high reps could be challenging and could burn fat.

I wouldn't throw in a lot exercises, just keep it simple really.

[Genevieve]

You don't really taste the sweet potatoes though, but i see your point!

Yeah it might be all in my head, but I'd imagine that hints of the texture and flavor would still be present, even if it isn't too obvius. I think eating different pies with some vanilla flavoring for example could get boring quickly. But yeah, call it broscience.

For dumbell excercises, just try to incorporate pushing and pull exercises in your routine.

Pulling could be stuff like dumbell rows.
Pushing could be overhandpress and for chest you could do push ups, or lay on the ground and do some floorpresses.
Also could do some simple squats. If you just started out and wanna lose some weight doing some bodyweight squats (+ perhaps some dumbbells) and do sets of high reps could be challenging and could burn fat.

I wouldn't throw in a lot exercises, just keep it simple really.

I see we have almost the same views on what he should do :p

[garethom]

I see we have almost the same views on what he should do :p

Step 1. Lift object in resistance to gravity (angles may vary)
Step 2. Return object to lowest point in a controlled manner

[Genevieve]

Step 3. Kick garethorn's ass! >.>

[Jurrecane]

You don't really taste the sweet potatoes though, but i see your point!

Yeah it might be all in my head, but I'd imagine that hints of the texture and flavor would still be present, even if it isn't too obvius. I think eating different pies with some vanilla flavoring for example could get boring quickly. But yeah, call it broscience.

For dumbell excercises, just try to incorporate pushing and pull exercises in your routine.

Pulling could be stuff like dumbell rows.
Pushing could be overhandpress and for chest you could do push ups, or lay on the ground and do some floorpresses.
Also could do some simple squats. If you just started out and wanna lose some weight doing some bodyweight squats (+ perhaps some dumbbells) and do sets of high reps could be challenging and could burn fat.

I wouldn't throw in a lot exercises, just keep it simple really.

I see we have almost the same views on what he should do :p

Owh lol, read over your post.

Anyway, perhaps a bit off topic but you said you eat a lot of sweet potatoes. Could you give me any clues on what to do with them? I've tried putting them in the oven a lot with different types of yoghurt dips but i find them to be too soggy..
Boiling them doesn't sound to tasty to me either. You got any nice recipes or what ever with sweet potatoes?

[Genevieve]

Mashed sweet potatoes with fruit!

I peel a cooked batch of them til they're soft. Leak the excess water, add a little bit of (almond) milk and fruit (usually banana or mango, or both) and mash those too. With mango, you'd wanna dice it up before adding it. Banana is best pre-mashed too!

As I put the almond milk in there I also add a scoop or two of whey, depending on how much I'm making. I'm quite liberal on the fruit too. It's mostly 400 grams of sweet potatoes and 400 grams of fruit.

It's my favorite breakfast!

[Jurrecane]

Oeee that does sound good, will give it a go soon! Thanks

[Genevieve]

Word, definitely report back on what you thought of it :0

Cutting them, with peel and all, into a long strips resembling fries, and mixing them in a bowl of a little olive oil and paprika powder and putting them in in the oven is pretty nice too btw. Never had them get soggy on me like that.

[Jurrecane]

Word, definitely report back on what you thought of it :0

Cutting them, with peel and all, into a long strips resembling fries, and mixing them in a bowl of a little olive oil and paprika powder and putting them in in the oven is pretty nice too btw. Never had them get soggy on me like that.

Yeah i did this exact thing before, with the paprika and all, didn't like it. Perhaps i just have to accept the fact i don't like sweet potatoes

[Genevieve]

M8s m8s m8s. I'm growing like a motherfucker. Like seriously, I'm bulking for 2 months now? Making more gains than I thought I would at this point. 3 - 4 more weeks before my break and my next cycle. I'll have made some sweet ass gains by February.

[Molzie]

pics

Wanted to work my chest this morning but I'm feeling slightly jaded don't want to waste good doms unless I can hit it properly.

[Genevieve]

Like leftover doms from your last exercise?

Think I'll put some progress up in February. I've gained 'a lot' on 'nothing', where I'm finally getting proper protrusion on everything and my assymmetrisch are becoming obvious. But that's it. Not looking too impressive overal. Last weigh in was 145.8 (up from 137.6 in early September). But yeah, most is by far muscle with some water and fat.

[garethom]

Got a combine for my american football team today. Two lots of benching tests, 70kg and 100kg. Obvs not going for the 100kg, as I'm not GT Fletcher yet, but I usually bench 75/80, tried the 70kg at the end of a gym session the other day, and did 26 reps.

Any exercise suggestions other than the obvious for improving vertical jump? Already quite good at jumping, but wanna become legendary.

[Jurrecane]

Squats and all sorts of plyometrics. Look up strenght project vertical jump or what ever on youtube.
That is a page run by a former high jumper and is now a street artist who does a lot of crazy jumps! He has a lot of tutorials on it. (One of my favorite channels on fitness all toghether really.) Also works closely with CT Fletcher and Kali Muscle.