I do stretching and warm up sets. Mostly a series of dynamic stretches with a few static stretches. Yesterday, I did squats and lunges with the bar for a few sets, about five and ten reps each set, respectively. I guess I could've used heavier weight for the squat warm-ups.

I'm definitely going to incorporate foam rolling now though, especially for legs. Probably at the end of workouts.

http://gma.yahoo.com/most-americans-may … lness.html

How can people let themselves go like that? I mean, if you have a condition or something that makes you fat, fine, but there's no excuse for most of these people.

People don't have to be in the gym everyday, but there should be some form of exercise and good nutrition to keep fit and healthy.

This is just pathetic.

How can people let themselves go like that? I mean, if you have a condition or something that makes you fat, fine, but there's no excuse for most of these people.

There are several genetic factors that can predispose people to obesity. Yes, most of the time, whether genetic or not, it's controllable, but if you grew up eating a high excess of calories, chances are you'll become obese. And past a certain point, exercise just becomes painful.

I would like to fitness again, but i had to stop :(

How can people let themselves go like that? I mean, if you have a condition or something that makes you fat, fine, but there's no excuse for most of these people.

Also, it certainly isn't excused from insults. I mean, I can understand if you're trying all you can to not be fat, but if you're using genetics as an excuse to be fat, that doesn't really make much sense.

I'm a decently skinny guy, so I've been trying ten pushups a day and another ten whenever I finish a chapter of a book (fortunately, I have to do a lot of reading this semester, so I imagine I'll get pretty sore). I don't really know what else I should try to not look quite as skimpy since it's hard to build any muscle for me. I have a pretty high metabolism. Any suggestions?

if you grew up eating a high excess of calories, chances are you'll become obese. And past a certain point, exercise just becomes painful.

... Crap.

i dont really work out or anything but for sports it is good to go over your routines

I'm improving at a steady but nonetheless rapid rate on my squats. About ten pounds per week so far

Are you on steroids? The maximum I've ever increased is around 5lb's a weak. And that was on a strength program along with an increased caloric intake.

I went to a different gym today to check things out, it's still by the same company, but I wanted to see if they had more stuff in the weight room. They didn't.

I did legs today:
Squats x 6
Leg curls x 4 - triple drop set for last set.
Hamstring leg press x 4 - triple drop set for last set.
Regular leg press x 4

Didn't do calves because there weren't any specific machines for them. I could've done them with a barbell or the leg press machine, but it doesn't matter. I hit legs again on Saturday, so I'll focus on calves.

Also, cottage cheese is great. I have a container of it and you get half a gram to a gram of fat with 13 grams of protein per serving.

Shoulders and traps tomorrow, gonna hit them hard with free weights.

Any suggestions?

Get some high protein foods and intake a moderate amount of fat. You want to get more calories than you currently are as well. Just search "how to bulk" on YouTube/Google. I don't have videos on hand, and they get more specific than I'm willing to.

I included some home exercises in the opening post. Those should help you.

You don't want to do pushups everyday though. Set a day where you do just that and do a lot of them in a few different positions. I think I also included a home exercise schedule in the OP.

I'd also invest in some whey protein so you don't have to eat so much (they have around 2 pounds of it at Walmart for 20 or so dollars). I currently have to eat a lot since I don't have any, and I must say, it's hard eating all this food. I'm not getting an excess amount of calories or fat, just high protein meals.

I'm a decently skinny guy, so I've been trying ten pushups a day and another ten whenever I finish a chapter of a book (fortunately, I have to do a lot of reading this semester, so I imagine I'll get pretty sore). I don't really know what else I should try to not look quite as skimpy since it's hard to build any muscle for me. I have a pretty high metabolism. Any suggestions?

Yeah, don't do pushups every day. It's not so much overtraining as it is ineffective. Pushups are great exercises, but you're only targeting a few body parts. Instead, try to create a more versatile routine. I able was to put on weight quickly once I started working out with a set routine. In fact, in about ten weeks, I put on eight to ten pounds of lean mass, after not being able to put on any sort of weight no matter what I ate.

Are you on steroids? The maximum I've ever increased is around 5lb's a weak. And that was on a strength program along with an increased caloric intake.

Nope. I've only been training for about three months, and squats were a recent addition (about four weeks ago). In that way, I guess I still qualify as a beginner. There are other factors as well though. I lost a good deal of strength following a week long outdoor excursion where I ate very little protein (or food for that matter). I guess I've been able to regain that strength in a short period of time. Furthermore, my legs have always been pretty strong, so they might just be warming up to squats until I get fully used to them. I'm hoping to hit around 200 lbs for three sets of five by the end of October. (I'm at 165 at the moment.)

Nope. I've only been training for about three months

Awesome! Gotta love them noob gains, take advantage of this and train HARD!

My new 1 Rep Maxes are:

Squat:330
Deadlift:330
Bench:215