re: PuttaDaForkDown v2.0

Yeller

Got an arm work out that is not going to blast me or discourage me?

I think my ab workout needs to be added to, so I am doing it. Time to shred to get the beach body and so I can play instead of being played.


Chugga Chugga Choo Choo time.

I have been doing 4x10 on heavy resistance tubes.

I do change the angles.

I do some rope pulls also, but do it 3 x 30 seconds.

I do push/pull days so I curl on pull days and hit triceps on push days.

Here's a great spreadsheet for push/pull.

LINK

I don't honestly hit 6 days a week but I shoot for 4 days minimum

I do some type of cardio at least 5 days a week.


Just wanting to get over the plateau also. I have just went stagnant. I have increased my time, so I know I am in better CV shape as recovery is not as long and I am using more effort.


ETA:

I have for my last set of curls after using the tubes, used 15 lb kettle bells. They seem heavier than the 20 lb dumbbells.


ETA:

I liked your suggestion for the co-ed TBall team also.

I have changed it up. I do not worry about scale or weight, just feel like I am plateaued.


Here has been my changes...
March just walked (20 mins total)
Mid March walking and some stationary bike (20-25 mins total)
Mid April Elliptical (trying to add a minute to it daily and Stationary bike (40 minutes total) every so often spiking heart rate do not want it below 120 added resistance tubes and planks.

I guess I can start adding tension to the stationary, I just do not know what level as it ask and hit enter, and go. Trying to avg 85 rpm for 25 min and 12.5 mph

Now I feel the CV is better I am going to incorporate some weights (never seriously lifted before)


T Ball name you said was 5 poles 4 holes.

Yesterdy was somewhat of a milestone for me

I did planks 35 seconds each 2x


In March I struggled with 15 and felt like I wanted to vomit every time I did it.

I want to keep the cardio but why I have asked for arm workout.

My legs are getting it from the cardio. Abs from the planks as I do at least 2 planks to end every workout session.

The guy at Planet Fitness says I need to do hydromassage chair, yeah right, not gunna do it. PF is the only place in my town so its weights are limited.

I have whatever PF has. So they have some dumbells, barbells, kettles, etc


they have some ropes, resistance tubes (which I use the heavy tube for curls), and other things. I just have never ventured into the free weight area much. Somewhat embarrassed to since I am not a lifter.

They have this station, which I think I can do some weight stuff on.




Whatever you suggest I will add, as you have me pointed in right direction on the food.

Free weights are the best! If arms are your focus lets start here.

One day a week
Dumbell hammer curls 3 sets of 10
Barbell curls 3 sets of 10
Overhead cable curls 3 sets of 10

Another day a week triceps
Dumbell kickbacks 3 sets 10 with dumbells

Tricep pushdowns 3 sets of 10

Seated tricep extensions with dumbells 3 sets of 10



We can start there. That is an easy start, and will get you into it. On all exercises start light until you know what you are capable of. You want the weight to be lighy enough that you can do it correctly, but heavy enough that by rep 7-8 you are struggling to finish the last 2-3.

If you are not sure how each exercise works a quick google will help.

And when you are ready a good chest day would be great also

Thats good for chest. If you use it and push like shown in pic but cross your arms when you gey to full extension it will work the hell out of ur chest. Cable flys