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I did it 35 minutes including warm up and cool down today. Also stretches afterward. My back hurts a little after rowing today, I think I could use a little IRL coaching to perfect my technique. Atm I am just focusing on keeping my back as straight as possible and making sure my thighs and core are doing most of the work until the final part of the stroke when the arms take over. I've watched videos on youtube to get an idea of the technique but without somebody to give me criticism and without a mirror to be able to see myself then it's tough to know if I'm doing it exactly right. Perhaps I should try to make a video and post it to some exercise or rowing forum for some tips.

I think I can keep increasing the time in these kind of increments until about 45 mins but I suspect I will have to increment more slowly from there on. In the end I would like to be doing about an hour of rowing every other day. I'm considering buying some weights; I have naturally big shoulders - even pre training I have larger than average muscles in that region - so I suspect that putting a bit of mass on my arms and shoulders would look good on me. I'm also thinking in terms of increasing muscle mass to increase my calorific requirements to help in my weight loss. Any comments on this plan? If I had say £70/US$110 to spend on weights what would be the best things to get?

Check craigslist and see what's available used for weights. It's hit or miss, sometimes you can find, say, a whole power rack with like 500lbs of plates for like $75, and other times people will want $250 for their stuff that cost $300 new. For now, you can probably get away with some dumbbells of some sort. It depends, for the lower body lifts, most people of average strength can exceed dumbbell usefulness, say, for a squat or lunge or whatever. But you can do some dumbell shoulder presses or benching, and all you'd need probably is at most 50lbs of weights per handle to get started. I'd say buy handles that take plates for dumbbells, not individual weighted dumbbells.

You got two choices for weight sizes. Standard is 1" and Olympic is 2". You can get dumbbell handles in either size. If you're thinking longterm, buy some dumbbell handles in Olympic size, and then buy Olympic plates. Standard plates are cheaper, but you're not going to be able to put as much weight on a standard barbell and the standard bar is smaller and makes form difficult for learning some of the more complex lifts or lifts that in general favor a wider grip. So if you plan to go to the big barbell lifts.

So, it depends on what you want. If you're gonna do the big barbell lifts, then get some dumbbell handles that take Olympic sized plates, and buy some Olympic sized plates. That'll could run a tad over budget, though. Last I checked at Walmart, a standard dumbbell handle was like $5, and standard plates for it were like $.50 a pound or so new.

But the best deals are used, check Craigslist or classifieds and see what you can get.

Anyway, this morning/afternoon, skated an hour and 10 minutes. The hamstring stretches are helping things along greatly, and I finally figured out how to get into full squat position on ice. So hopefully shoot the ducks here I come.

Thanks for the advice. I will keep an eye on all the local classifieds and just wait til I can get a nice bargain. Ideally I would like a bench and even better a bench with one of the thingies (I don't know the name) at the end for doing leg lifts. Basically as much functionality as I can fit into a small scale home workout kit. I'd also strongly prefer the kind of weights which you can add as much or as little weight as you require and which lock with the spinny threaded nut thing. I'm not familiar with the terminology but I guess you know what I mean. So given what you said about classifieds and Craigslist being the best place to look I will wait and save a bit more money and hope to find someone who is getting rid of good stuff at fire sale prices. It's also my 30th birthday next month and I think my family are planning on giving me money so I could end up with the equivalent of several hundred dollars to spend (getting more but most of it is allocated on buying a graphics card - I got my priorities straight lolz ;p).

I'm actually starting to notice some benefits from the exercise already. It has definitely had a positive effect on my mood, much more effective for me than any anti-depressant. Apart from the neurochemical mood-enhancing effects I think it's also a sense of satisfaction that I'm actually doing something positive for myself. I'm also starting to feel a little stronger - standing from a seat or the floor is easier (not that it was ever hard), climbing the stairs is easier (again it was never hard but these things are where you notice the difference). Today I had to hold one end of a *super* heavy sofa up while my mother spent ages adjusting a rug, I maintained a squat (think horse stance) position with a load of about 30+kg for about one minute. I don't think I could have done that a week ago. Additionally exercising has helped with my asthma; I am able to breathe more deeply and satisfyingly. As a kid exercise used to make it worse but now it really helps. If I had known how good such a small amount of effort could make you feel then I would have done this ages ago. I'm actually finding myself looking forward to the next time I get to exercise and willing my body to recover faster so I can do some more. I'm very suprised.

Last edited by invisiblesilent on 09 Jan 2013, 9:04 pm, edited 1 time in total.

Yep, working out is pretty sweet.

Pretty blah workout.

Went for some push presses, got up to 135, but that sucks cuz I used to be able to push press like 150. I'm wondering if it's cuz I'm like confusing my muscles between leg driven presses (jerks and push presses) and ones utilizing the upper body.

Did my boring 5x5 set of normal overhead presses. I might switch to a staggered stance. Overhead presses still beat up my back, but at 5x5 rep range it's OK as I don't end up arching as much. Still, staggered stance may save me some trouble.

Did 5x5 power snatch with like 80lbs. Felt lame, but oh well.

Lateral raises, 4 sets of 5 with 25s, one set with 20s.

Stretched a good deal. I'm really liking stretching, I gotta do more.

45 minute shoveling snow off very long driveway as warmup,
1 hour bike ride (bike on stand indoors, as it snows here).
Need to do more for core strength to protect my back from freaking out about shoveling snow.

"Core strength" is a really loaded word these days imo. Like most of the time it involves direct abdominal work, which doesn't do much when most "core" power comes from your back. You'd probably be best off doing some sort of deadlift variant, not saying deadlift 300-400 but yeah. Deadlift works well for increasing your "everyday strength" as it mimics the real life activity of picking up heavy crap off the ground better than any other exercise. Like you can do situps and whatever, and it may help things slightly, but for most normal people it's not really gonna do much.

Anyway, today I skated an hour and 10 minutes.

Despite me feeling crappy about last night's work out, I've figured out a lot. The lateral raises really help a lot. But I need to emphasize the negative for them for skating purposes. But I noticed three turn learning has gotten a lot faster. Also, push press. Need to do it more, but weight isn't a huge deal. The really helpful part of a push press is the negative part where you dip slightly, helps a ton. I might maybe do 5 sets of 3 push presses with say, 115lbs or something, but apparently before I was more "push jerking" the weight up. Just kinda jumping it up. Last night, I didn't write it down, but I did do some single leg squats with a little weight, not pistols though. I find keeping the bar in front is very good, as it makes the abs activate more, can't lift as much weight, though. But, I'm having to learn to leave my ego at the door in the weight room. I don't know how much single leg squats help, though, as leg strength I don't believe is the limiting factor for me.

I've been thinking a lot about the Chinese method of OL lifting coaching, basically I've heard it described as weakness correction. So as unfun as weakness correcting is, it's required.

40 minutes total incl. warmup and cooldown today followed by stretches. Really really didn't feel like working out today so I am moderately pleased with myself that I worked up the motivation. Actually I think it was guilt that I was about to just throw away my plan that made me do it today but whatever works I will take it. Definitely sticking to 40 minutes for at least the next two sessions; I am really exhausted this time, I could feel my technique getting sloppy toward the end and technique is everything if I want to avoid injury. Got some nice blisters/calluses on my hands from all the rowing; I think I need some gloves if I am going to be doing it this much.

Just about recovered from the Flu. I'd like to get back in the gym this weekend.

Just did same again as yesterday; 40 mins followed by stretches. Not bad for somebody who drives everywhere and didn't exercise at all til less than a month ago Noticing that my recovery time following exercising has improved/decreased significantly which is nice.

So I started overhead pressing with the staggered stance, and less back issues from that. Still can't push press without issues, though. So oh well. Did 5x5 with 80lbs still. I think I warmed up before that with like 95lbs front squatted for 10 reps, just to get some blood going.

After that, I did a new exercise! Muscle snatches. I was inspired by Lu Xiaojun's super cool one. http://www.allthingsgym.com/2011/11/lu- ... le-snatch/ So I tried one briefly before and didn't really get it, but this time I started with the bar, and did like 5 reps, then added 5-10lbs, and repeated until I got to my old snatch max of 105lbs. Apparently my snatch technique is downright horrendous as it's easier to muscle snatch my max than snatch it. So I'll probably keep doing this exercise, though, as it won't f**k my motor patterns up for the snatch and I think it's cool. I had one or two misses at 105, though, and stopped there. Might go higher next time. Overall happy with the muscle snatch.

High snatch pulls to chest, 115lbs, 5x5.

Stretched and foam rolled and went home.

Pretty happy with the workout and felt good after.

Today skated an hour and 10 minutes.

Swam for 16 laps, or about 20 minutes. Tried and failed to set a PR overhead press. My old max went up a lot smoother, though. Thinking of tomorrow upping the weight to 85lbs for 5x5 instead of 80. Should be manageable.

Today, so so workout. Decided to up my work sets on the overhead press to 85, probably will go back to 80. Thinking of ditching barbell press entirely and just using dumbbells to save my back the issues I'm getting from the barbell one.

Did muscle snatch 95lbs 5x5. Quite like the muscle snatch. Cool exercise.

Attempted some pullups with the closest grip. I feel the best strategy for that is just break the exercise into parts until I can do a full pullup. I get like 1/3 the way up from a dead hang on the bottom, and if I'm over halfway up, I can lock it out. So practice from the dead hang getting as high as I can go for say, 5x5, then practice again from the middle to lock out. Then I should be able to do pullups.

Did some ab raises. 3 sets of 10. They seem to decompress/stretch the back muscles well. Some Olympic lifters do them while dead hanging from a pullup bar, seems like a smart idea. Actually recommended in Olympic lifting circles is do leg raises and hope to actually touch the top of the pullup bar with your feet.

Did some stretching. My hamstrings are a lot more flexible now. I found a decent lower back stretch, touch your toes but don't worry about knee bend. Also, I'm hopefully gonna be able to do a side split soon. I managed to hold one twice for 20 seconds off of 3 aerobic stepper plates, feel like I can even go for 2. The aerobic stepper plates are a good tool for that. Cool being flexible. Yay for being one of the few males who skates that has good turnout.

Meh, I dunno.

Yesterday skated an hour and that's it.

Today didn't get to skate.

Upper body:
At the gym, 5x5 dumbell standing overhead press, 30s. 5x5 lateral raises with 20s. I need to do lateral raises in front of a mirror to see if I hit 90 degrees. Yay bad motor perception. 3 sets 5 reps dumbell bench with 30s. Overhead press even with dumbells still bothers me, so I might switch to only lateral raises as they carry over more to skating for now.

Lower body:
Worked up to 125lbs for a set of 3 on a barbell lunge off my left leg with the barbell in front. Figure I can more or less ignore the right one for lunges right this second until the left one is equally powerful. Also, in skating I jump off my left leg. As cool as it is to show off and use a gazillion million pounds in heavy squats, I'll probably not squat too much anymore, as I think squats only have carryover in skating for general stroking speed, which I have plenty of.

Other:
Did 3 sets of 5 weighted situps with 25lbs.
Stretched, getting closer to hitting a side split. I almost got as low as 2 aerobic stepper plates for 20 seconds. I might try to use the stepper plates to train the hamstring split, too, rather than stretching off a rail.

Pretty blah depressing workout. I couldn't swim either like I wanted. Listened to depressingish Michelle Branch and Vanessa Carlton and classic country songs. But I'm down to 189 on the scale. Would like to see how I look at 180. I wanna look like an Abercrombie model and have visible abs. Lowered calorie intake plus life being terrible makes for depressing workout.

Not been posting in the thread but I have mostly been keeping to my schedule; missed a couple of days. Lacking a bit of motivation at the moment due to mental health stuff and the chronic pain thing has also been bad. Still not giving up but it is disappointing when I don't manage to keep up with my goals because of some BS going on in my head or body

The last 6-8 months were like that for me, due to a combo of less than ideal diet for my activity (low carb isn't good for someone who's actually an athlete or trains like one) and mental health problems. Also I got an infection that was reoccuring, too, that lasted for like 4 months. Now I'm finally back on track more or less, but I know that feeling quite well.