by potatofarmer » Wed Feb 11, 2015 12:38 pm
So, I'm a n00b, both to this forum and strength training in general, but this workout got me inspired to start, so here I am.
The only "gym" I can afford right now is Planet Fatties so pretty much dumbbell everything. No real way to deadlift but I've been doing seated leg presses and seated leg curls to at least get some hamstring work. Other than that I'm sticking to the Doom Workout exercises.
Turns out I'm not only a fatty but a weakling as well so adding weight is going slowly! At 327#, doing bodyweight squats for 4x15 nearly killed me. I stuck with the 4x15 for a couple weeks, but for the past couple weeks I went down to 5x5s. Really focusing on trying to perfect my form.
I've been reading Rippetoe's books, starting with "Practical Programming" and some of it seems useful but his views on diet, supplements, "crossfit sucks because I don't work there anymore" etc. I'm ignoring. Guy likes to really emphasize "for the beginner phase, anything you do will yield massive improvements" which kind of undercuts any advice he or anyone may give a beginner. Put a penny in your pocket (and eat 500 fewer calories) and you'll lose weight. Pennies are magic!
Anyway. My numbers are weak: pulldowns 105#, standing shoulder press 50#, seated leg press 85#, seated leg curl 85#, squat BW+30#, bench press 60#, rows 90#. All at 5x5, though if I feel I can get in another set without overexertion I'll sneak one in. PF's dumbbells jump every 5#, so at some point jumping 10# total is going to be an issue.
Eventually I'm going to have to start working on a Smith machine, and while the Starting Strength / Strong Lift / Nerd Fitness people out there cringe, I can't afford a better (real) gym for the forseeable future. The folks at EXRX seem to think it's okay, though it does require significant adjustments to form. That day is still a ways off, but I tried squatting in one with just the bar and it was super awkward.
I've been foam rolling and stretching - that shoulder dislocation thing only took about a week for me to get.
Tl;dr - thanks, vidret!