The Workout Thread

[aren]

So finally lifted some LIGHT weights today. Worked on biceps and triceps. Limited to only using my left arm, but still felt good. What's the latest in the "right" # of sets and reps? Anyone have a good workout plan for a newbie? I'm not going to do dead lifts or squats. Anything that involves lifting heavy weights or putting pressures with or on my right arm is out of the question. I'm not looking to before huge or anything, just lose my fat, lower body fat %, and get tone for time being. (I may do squats, need to talk to a doctor before I do)

[Cowdisease]

So finally lifted some LIGHT weights today. Worked on biceps and triceps. Limited to only using my left arm, but still felt good. What's the latest in the "right" # of sets and reps? Anyone have a good workout plan for a newbie? I'm not going to do dead lifts or squats. Anything that involves lifting heavy weights or putting pressures with or on my right arm is out of the question. I'm not looking to before huge or anything, just lose my fat, lower body fat %, and get tone for time being. (I may do squats, need to talk to a doctor before I do)

If you can't do deadlifts, squats, or bench presses (to me, the only weight-lifting exercises that matter), and if you can't do push-ups or pull-ups (not machine-assisted), then don't even bother weight training until your right arm is capable of handling the weight. Anything else would be a waste.

You can focus on cardio while your arm recovers. Start with a 5-min warm-up jog, 20-minute run, then a 5-min cooldown jog. On your next run, bump your run up 5 minutes. Once you reach 40 or 45 minutes, you can challenge yourself with a VO2Max run. 10-min warm-up jog, then 15 intervals of 30/30s (30-sec sprints, 30-sec recovery jog), then 10-min cooldown jog. On your next run, you bump your interval up by 1, until you eventually hit 20 intervals.

It is vital that you DO NOT skip the warm-up or cooldown jogs under any circumstances.

[aren]

If you can't do deadlifts, squats, or bench presses (to me, the only weight-lifting exercises that matter), and if you can't do push-ups or pull-ups (not machine-assisted), then don't even bother weight training until your right arm is capable of handling the weight. Anything else would be a waste.

You can focus on cardio while your arm recovers. Start with a 5-min warm-up jog, 20-minute run, then a 5-min cooldown jog. On your next run, bump your run up 5 minutes. Once you reach 40 or 45 minutes, you can challenge yourself with a VO2Max run. 10-min warm-up jog, then 15 intervals of 30/30s (30-sec sprints, 30-sec recovery jog), then 10-min cooldown jog. On your next run, you bump your interval up by 1, until you eventually hit 20 intervals.

It is vital that you DO NOT skip the warm-up or cooldown jogs under any circumstances.

Right shoulder/arm will never recover, I had major surgery on it to remove a large portion of my bone, including shoulder joint, due to a tumor. Lots of muscle was removed to. I will never be able to do any of those unless Skynet makes that T2 arm available for civilians.

Again, I'm not looking to train with weights to become a monster, just get tone and shape. I may look into cosmetic surgery to fill my right arm with muscle to look balanced, but that's not going to happen any time soon. At the end of the day, I rather half of my look good than none of me.

That cardio routine you posted is pretty much what I've been doing but with different run length. I can't do the amount you posted, but I'm slowly getting it up.

[Cowdisease]

Go see a trainer who specializes with dealing with injuries.

You may also want to consider kettlebells, since there are one-armed exercises that you can do with a kettlebell that will give you a good workout. However, you definitely should speak with an RKC-certified instructor first to see if it's even feasible to train with kettlebells in your condition.

[Detour]

So I just saw a piece on the 'fat acceptance movement' on the national news, and it was utterly fucking depressing. This one walking heart attack of a woman said, and I quote

PEOPLE ALWAYS TALK ABOUT THE HEALTH ISSUES ASSOCIATED WITH BEING OVERWEIGHT, BUT, I'M PROBABLY HEALTHIER THAN MOST PEOPLE WITH LOW BODYWEIGHT

I don't even

[MechDeus]

You just don't understand because you're so thin-privileged.

[Hubbitron]

That's a good attitude for her to have. Considering obesity is the #1 cause of death in this country and is far more dangerous than any other health risk.

[Opaque]

Speakih if being fat, I've lost 14 pounds since I engaged.

I want to look like a model before my bachelor party, so I can get drunk, fuck like nine random chicks and ruin everything.

[Brand X]

Does anyone have any experience with pinched nerves and how to rehab them?

My right quad whenever I stretch it has a tearing, tingling, warm feeling in it, and then it's slightly numb to the touch. I spoke with my dad who said it's a pinched nerve, but as usual being my father first and doctor last he didn't give me any advice on how to help fix the issue, just that it happens occasionally to people. I can still do some activities on it, but it's putting my rehab of my knees on hold until I can be sure I can strengthen the quad muscle properly without damaging it any further.

[Glass Joe]

So in early June I finally decided to get off of my ass and get back in shape. I've been hitting the cardio like a maniac and doing some basic strength training and I've dropped 24lbs since June 12th. I was looking into some zip line fun with a friend of mine and I stumbled onto something called Hero Rush. There is one about 2 hours from me on August 11th and I just signed up. I'm really looking forward to it. http://www.herorush.com/