Started off by warming up the upper body with the bench. I hit a relatively easy PR with 335 lbs (still feeling weak from the flu and hitting bench yesterday).

The weighted pullups/chinups all felt pretty good, so hopefully it won’t take me too long to hit my goal of 5 reps with 100 lbs.

Another goal of mine is to be able to do a Muscle Up. So, I used some band assistance at the end of the workout to practice those. I need to try these on a straight bar, as my bar bends in at the middle so I have nothing to muscle up to. I’ll try it at the park next time…

I finished the workout how I started it….on the bench. I wanted to see if I could hit 10 reps with 3 plates (315 lbs) with one breath. It wasn’t too bad actually…a fun little test.

Thanks for watching…

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Start by doing knee pushups. If you can do more than 20 of these then they are too easy for you and you should do full pushups.

We want to start slowly to avoid injury, the first two weeks you will only do this workout once a week:

do as many pushups as you can without rest (a set)
rest 2 minutes
repeat two more times (three sets total)

If your joints and muscles feel ok, you can slowly increase the frequency and duration of your pushup workouts until you are doing pushups 3x/week for 20minutes. When you get to the point where you can do more than 20 pushups in all your sets, then its time to move on to a more advanced workout. Please see my website for some suggestions.

The reason many people dont get started in bodybuilding is that it seems to complex and intimidating, thats why I recommend starting out with just pushups and with daily walking (10-30min). Its an easy program, you start feeling better immediately, and your brain starts to associate exercising with feeling good. A recent study showed that as little as 10min of exercise a day can do wonders for you mind and body. Once you brain has made the connection between exercise and feeling good, motivation is no longer a problem and you will find yourself wanting to add new exercises.

If you are overweight and can only do 3 knee pushups, dont be discouraged, its not the number of pushups you can do that is important but the effort. For those of you who are overweight, think of it this way, you are lifting far more weight in your pushups than your lighter counterparts so its natural that you cant do as many pushups. What is important is that you make progress each week, if you did 3 knee pushups last week, try to do 3 1/2 knee pushups this week.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

For more information on home workouts, please see my free website (no advertising either):

http://fitness.scoobysworkshop.com

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
copyright 2006-2009 scoobysworkshop.com LLC

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