Recently just back to going the gym, and I'm set on being seriously into it this time. I've recently quit smoking after 12 years and I intend to quit drinking as well.
I'm a fair bit of a novice and I'm mostly just trying to get a lot stronger and eventually pass my PRMC come this September.
This is just a brief over view of my current work out so if anyone could read through it, spot anything I'm doing wrong, feel free to correct me.
Monday (Back): DB pullovers, Lat pulldowns, 1 arm DB rows, Pulley rows, Shoulder shrugs (all 3x10), end with deadlifts
Tuesday (Chest/Tris): Incline DB press, Machine flyers, Flat BB press, DB tri extensions, Pulley pushdowns 3x10
Wednesday (Legs/Core): Leg press, Leg bends, Leg pulls, Squats 5x12, Sit ups (with and without medicine ball)
Thursday (Shoulders/Bis): DB Hammers, Incline DB pulls, Reverse DB pulls 3x10, Pulley pulls (wide grip), DB side raises, Shoulder shrugs 2x10
I finish every workout with around 20-30mins cardio, and set my Saturdays for just a cardio day. I'm not using any impressively heavy weights since I've just started again and I had issues with my shoulder (As well as weight gain due to no smoking and a terrible diet)
I've managed to limit myself to eating Tuna, Salmon, Sardines, Cod, Sweet potatoes and normal potatoes, Chicken and/or Turkey with vegetables. If I'm snacking I try to stick to either nuts, olives or fruit but fruit doesn't really fill me up.
Any help is appriciated, thanks for reading.
/Kev
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01-17-2012, 07:52 AM #1
Advice for a beginner, any/all help welcome.
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01-17-2012, 08:08 AM #2
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01-17-2012, 08:29 AM #3
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01-17-2012, 08:44 AM #4
Ah I meant pulley pullups, as in pulling the bar from waist to just below my neck, I dunno whatelse you might not know, I've used the exercises from the BB site, like this one. bodybuilding com/fun/ronharris15.htm and bodybuilding com/fun/weik7.htm
As for the Dorian Yates, is that just a one mans preception or a BB myth, or is there some fact behind it?
Cheers for the quick reply guys.
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01-17-2012, 09:00 AM #5
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01-17-2012, 11:27 AM #6
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01-17-2012, 12:38 PM #7
- Join Date: May 2011
- Location: St Catharines, Ontaro, Canada
- Age: 38
- Posts: 27
- Rep Power: 0
I am also fairly new to weight training but as ChineseMuscle said, focus on compound exercises. I am just at the end of a 12 week 5*5 program and so far it has worked wonders for me i've lost about 5lbs fat and gained about 7lbs muscle. I don't want to give you an entire workout plan because everyone's different, but maybe something like this
day 1 - chest tris - bench press 5*5 with same weight for each set, incline DB press 3*8-10, Pec Dec 3*8-10, tricep extention 4*10
day 2 - Legs - Squat 5*5 with the same weight for every set, leg extentions, leg press, hamstring curls(3*8-12), calf raises(5*12-20)
day 3 - shoulders - DB shoulder press 5*5 with same weight for each set, latteral raises, upright cable rows, any rear delt exercise(3*8-10)
day 4 - extra cardio/abs
day 5 - back - bent rows or deadlifts 5*5 with same weight for each set, lat pulldowns, seated rows, chin-ups (4*10)
this is just an example of what has worked for me, I found it was a great starting program to give me a really good jump start to my training.
whether you use that or not I wish you best of luck in your training!
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01-17-2012, 02:11 PM #8
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01-31-2012, 10:53 AM #9
Okay so it'd been about 3-4 weeks now since I've been hitting the gym an avg of 5 days a week, I started taking creatine just over a week ago. and so far I've gained a total of 11lbs in weight. Not sure if I'm doing anything wrong here. Here's a list of the things i'm using besides my regular work out.
Amino acid tablets 2 per meal, and after workout
Sci-mx Whey protein diet and body toning suppliment between meals
Maximuscle size and strength creatine in the morning and a few hours after my evening meal
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