L3D1: 28 Rounds
Hello everyone. A little background: I'm 27 years old, 6'0" tall. For most of my adult life I have been 145 pounds with spaghetti arms and a pot belly. Right now I am 154 pounds, but that's after gaining muscle and losing fat, so I am in MUCH better shape than I've ever been before. Having never exercised on any regular basis, I moved into a new apartment last year that has a pullup bar and some machines, and I fell into the habit of using them. I had no aim and just kind of made up my own program, though, and I've hit a plateau. My body is not changing anymore. I feel I need to switch over to a set regimen that is constantly challenging. Also, I'm reading how working out on Nautilus machines is inefficient and can give you a lot of bad habits that need to be undone for a real strength training program. I don't have easy access to free weights, don't have a workout partner, and right now I don't have the time it would take to work out all the inevitable form issues of a complete beginner, so bodyweight training with a pullup bar is a good fit for me. I'm starting off on level 3 and working out on Sunday, Tuesday, and Thursday.
The workout I have been doing until recently has been two days on, one day off, consisting of:
Pullups: 4 sets to failure (typical numbers are 13, 8, 7, 7)
Pec Machine : warm up with light weights, then go to failure with 120 lbs.
Rows: warm up with light weights, then do 15 at 135 lbs.
Sit ups: 60 at an incline
"Bench Presses" on a Nautilus machine: warm up with light weights, then go to failure at 90 lbs.
I also run between 1 and 4 miles 5 days a week, which I know is not advisable for someone who wants to gain weight, but it keeps me feeling good.
Last edited by itsscience
on Thu Oct 06, 2011 3:05 am, edited 1 time in total.