It's time to get in shape. RisingPhoenix's Fitness Thread! Advice welcome and encouraged!

[Agent Provocateur]

I've been toying with the idea of getting in a shape that isn't round, and as I have a lot of free time on my hands, it's about damn time I got serious about it.

This will sort of be a workout diary, partially an advice-seeking thread, and partially a nudie pic thread.

This is what I look like as of a few hours ago:

I'll be posting a new naked picture of myself once or twice every week.

So, I should outline my goals.

Mainly, I want to bulk up. I don't care all that much about losing weight. I don't have the bucks for a gym membership, but I do have an unlimited pool pass I got from a social outreach program for disadvantaged people, so I'm going to be using the pool as often as I can.

I consulted with a friend who knows a lot about fitness, and with his help I've come up with a workout routine. It will be as follows:

Strength:
- 3 sets of as many push-ups as I can take (currently, around 10-15 per set)
- 3 sets of as many crunches as I can take (currently, about 25-30 per set)
- 3 sets of 5 squats, held for 5 seconds at the lowest point
- 3 sets of bicep curls with a 20-pound dumbbell set, as many as I can take
- 3 sets of tricep extensions with a 20-pound dumbbell set, as many as I can take

I plan to do that routine 2-3 times per day.

Cardio:
- As much walking as I can
- At least 45 minutes of freestyle swimming per day, five days a week

If anyone has any suggestions on tweaking or improving my workout routine, I welcome your advice; just keep in mind that I'm incredibly weak and out of shape, so while this routine may seem like it's not very much to most of you, it's about all I can take at the moment. I'll be revising and updating my workout routine at least once a month.

 

[Agent Provocateur]

Here's a couple more, for comparison's sake and because I really don't need an excuse to post naked pictures of myself:

 

[Corny]

- At least 45 minutes of freestyle swimming per day, five days a week

How many meters do you swim in that time?

 

[Agent Provocateur]

How many meters do you swim in that time?

Back when I was really into it, I could knock out a kilometer in about 25-30 minutes, mainly with front crawl, though occasionally I'll mix it up and do some backstroke or breaststroke. I'm not quite that optimistic at this point because I haven't been for quite a while, but I'm hoping to do two 30-minute sessions a day. I'll probably be resting for some of that time, but I want to be in the water for at least that long.

 

[maxpowr9]

Yoga is something I found to be amazing too. Yoga isn't just for the mind but really helps you stretch your body, build a strong core and helps with balance. You don't even really need to go to a class as you could easily find videos online and do it in the comfort of your own home.

 

[Agent Provocateur]

^Funny you mention that, actually. I've been seriously considering taking yoga lessons from a former coworker of mine. He's a registered yoga instructor and told me he's willing to give me cheap lessons. I'm very strongly considering taking him up on his offer. I think it would be good not just for my body, but my mind as well.

 

[KaraBulut]

Yoga will help with endurance, flexibility and it will help you avoid injury during any activity. It will also be helpful with core strengthening (abs/back, in particular).

In your routine, the only exercise that you have for chest, shoulders and back is the pushups. Adding exercises to strengthen these areas will make a difference.

 

[Agent Provocateur]

Yoga will help with endurance, flexibility and it will help you avoid injury during any activity. It will also be helpful with core strengthening (abs/back, in particular).

In your routine, the only exercise that you have for chest, shoulders and back is the pushups. Adding exercises to strengthen these areas will make a difference.

Thanks KaraBulut!

Are there any exercises in particular you'd recommend? Is pushups + swimming freestyle enough of a workout for my chest, shoulders and back, or should I add more?

 

[Benvolio]

Thanks KaraBulut!

Are there any exercises in particular you'd recommend? Is pushups + swimming freestyle enough of a workout for my chest, shoulders and back, or should I add more?

You can use the fun bells to do presses, like the bench press, flys, and shoulder presses

 

[KaraBulut]

Thanks KaraBulut!

Are there any exercises in particular you'd recommend? Is pushups + swimming freestyle enough of a workout for my chest, shoulders and back, or should I add more?

Swimming is a good exercise for range of motion and keeping the upper body toned but if you're going to do weight and resistance work on your biceps and triceps, you should also do the same for the rest of the upper body.

As Benvolio recommended, presses, flys and side lifts with dumbbells/handweights plus presses with a barbell are good. If you have access to a rowing machine or cable machine, those are also good for working multiple muscle groups.

 

[Corny]

In regard of swimming - butterfly is awesome for your back. But it is a pretty advanced style.

 

[Agent Provocateur]

Agh! I've been pushing myself too hard! I buggered up my right elbow. It feels a lot better today than it did yesterday, so hopefully tomorrow I'll be able to resume my workouts.

You can use the fun bells to do presses, like the bench press, flys, and shoulder presses

Good suggestion! Thanks!

Swimming is a good exercise for range of motion and keeping the upper body toned but if you're going to do weight and resistance work on your biceps and triceps, you should also do the same for the rest of the upper body.

As Benvolio recommended, presses, flys and side lifts with dumbbells/handweights plus presses with a barbell are good. If you have access to a rowing machine or cable machine, those are also good for working multiple muscle groups.

Ah, good point. I'll start incorporating those into my routine once my elbow is feeling better.