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Opening myself up to get laughed at here


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Posted by: drew_c

Let me start out by saying I'm relatively new to fitness and nutrition entirely. I would say I started out with light cardio about a year ago, added proper nutrition shortly thereafter and have been tweeking my routine and diet ever since. Soaking up as much information as I can. This site alone has sped up my self education progress at a pretty amazing pace so I'm enjoying that a lot.

My actual weight training has been going on for an even shorter period of time due to my previous lack of a gym membership, not an excuse I know.. especially considering it's just a few blocks down the road. What I have been doing for the past couple months up to this point is as many dumbbell (that's all I had) routines as I could find on exrx.net, which is quite a few and they have given me very noticable results, at least in my arms. However I've been hanging around 155lbs (I'm 5'8) with what I believe to be 12-13% BF (according to my cheapo accu-measure daily caliper self-testing) and I'm not satisfied with that.

Yesterday I went and bought myself what I think is a decent free weight set up and bench. Now it's just down to getting my routine right and adjusting my diet for all of the added training.

This is what I did this morning and it felt good but also felt like I could've done a lot better, or perhaps more, if I knew more about what I was doing. There was also basic stretching pre and post workout.

Quote:
barbell squats 12x3 http://exrx.net/WeightExercises/Quad...FullSquat.html

barbell straight leg deadlift 12x3 http://exrx.net/WeightExercises/Hams...gDeadlift.html

bench press 12x3 http://exrx.net/WeightExercises/Pect...enchPress.html

barbell shoulder press 12x3 http://exrx.net/WeightExercises/Delt...lderPress.html

curlbar curl 12x3

dumbbell curl 12x3 http://exrx.net/WeightExercises/Biceps/DBCurl.html

dumbbell triceps extension 12x3 http://exrx.net/WeightExercises/Triceps/DBTriExt.html

50 crunches
Based on advice I've been given so far I figured it would be best to start out doing a full body work out every other day, or every third day, I'm not quite sure on the timing yet. Maybe someone can suggest... It's probably also worth noting that I don't feel like I need to focus too much on my lower leg muscles because of all the running I do, they are quite solid, much moreso than my upper body.

Thanks for any help and feel free to bash me for anything wrong I am doing or missing. It can only help me out in the long run


Posted by: P-funk

you need to so some back work.


Posted by: drew_c

Quote:
Originally Posted by P-funk View Post
you need to so some back work.
OK. From the looks of your avatar you seem to be quite a fan of back work! Well done. Can you suggest something specific, keeping in mind I have essentially never worked my back with too much strain before and from what I read it's a fairly easy spot to injure.


Posted by: TJ Cline

barbell squats 12x3

barbell straight leg deadlift 12x3

bench press 12x3

barbell shoulder press 12x3

Add some rows http://exrx.net/WeightExercises/Back...ntOverRow.html

 curlbar curl 12x3 Drop this, add pullups http://exrx.net/WeightExercises/Lati...ripChinup.html

dumbbell curl 12x3 Drop this

dumbbell triceps extension 12x3 Drop this, add dips or close grip bench


http://exrx.net/WeightExercises/Tric...enchPress.html

http://exrx.net/WeightExercises/Triceps/ASTriDip.html


Posted by: drew_c

I had a feeling the dumbbell curls were no longer neccesary but still included them strictly out of habit. Heh. Felt like I was missing out as that is probably my favorite routine. Will heed your advice though, thank you sir


Posted by: P-funk

Quote:
Originally Posted by drew_c View Post
OK. From the looks of your avatar you seem to be quite a fan of back work! Well done. Can you suggest something specific, keeping in mind I have essentially never worked my back with too much strain before and from what I read it's a fairly easy spot to injure.
chin ups
pull downs
rowing movements (i prefer things that are supported like one arm DB rows, cable rows, support rows, prone incline rows, etc..)


Posted by: mike456

your planning on doing that routine 3 days a week? or just need help with what what type of program you should use?
A:
ATG Squats
One Leg RDL
Flat Bench
DB/BB Row
Dips

B:
Deadlift
Lunge
Military Press
Overhand Pull-ups
CG Underhand Pull-ups

Day 1- A
Day 2- Off
Day 3- B
Day 4- Off
Repeat


Posted by: drew_c

Quote:
Originally Posted by mike456 View Post
your planning on doing that routine 3 days a week? or just need help with what what type of program you should use?
No plan set in stone yet, this was just breaking the ice for me. I haven't decided exactly what type of program is going to be ideal so I am definetly looking for help in that area and your A/B split suggestion is appreciated. Thus far all I'm sure of is that I will be re-adding DB rows (something I had been doing prior to this new weight bench, and another lift I happen to really enjoy)

I just figured it would be more beneficial to jump right in with some basics and tweek everything from then on until I was satisfied, as opposed to sitting here all day trying to plan a workout without at least getting a half assed one done. I like to learn as I go so long as I can do it without hurting myself

Weight training it seems is quite a bit more complicated than the cardio & nutrition focused life I've been living. Very excited about it now that I've put some finance into it though! So I'm taking in all suggestions and going to attempt all that I can with what I have and hopefully within a week or two I will have an acceptable program prepared and ready to be utilized.

One problem I'm facing is nowhere to do dips or pull/chin ups. I passed on the gym membership for the time being in order to afford the home weight bench. Probably was a bad choice but I will live with it for now.

I guess I should still take tomorrow off. I didn't do any cardio on the day I started this thread, but plan to on the following day. So to anyone suggesting days on or off please help me out with how to fit 20-40mins of jogging in there, whether on lifting days or not, whenever it would be most beneficial. I can adjust but I don't want to drop too much more cardio from my life. I enjoy it quite a bit. I was already so used to doing it daily and neglecting my weight training that it's become quite a hard habit to break, same as adding more calories to my diet; but I guess those are other threads for other days


Posted by: Valias

set up 2 chairs to dip from.. it should suffice temporarily - also seems more primal too

so there's nothing anywhere to chinup with? no overhead beams in a garage or something? even if you can get your barbell suspended by something and grip into that.. just throwing some ideas around hehe


Posted by: drew_c

Quote:
Originally Posted by Valias View Post
set up 2 chairs to dip from.. it should suffice temporarily - also seems more primal too

so there's nothing anywhere to chinup with? no overhead beams in a garage or something? even if you can get your barbell suspended by something and grip into that.. just throwing some ideas around hehe

Yes I do have a garage with old wooden beams. Just, very old, hot, dusty and straight up dirty in there. I suppose with proper gloves I could avoid messing up my hands. I have attempted them there before just out of curiosity and was able to do a pull up or two but the grip was horrible (because the beam is 2x4'ish) so I'm not sure it would be the most effective method to use... I don't mind doing so if need be

And thanks, the chairs should suffice nicely

It's now early morning and my legs still a bit sore from the squats yesterday (I think those did it, perhaps the leg deadlifts) so maybe I won't be doing any jogging today. Maybe just some stretching would be more beneficial today, not sure... Again I suppose that is another topic for another thread

Thanks guys


Posted by: DanK

I had a tree in my backyard that was pretty good for pullups, a nice straight out branch that was able to support my weight, had to jump to grab it though...


Posted by: drew_c

I'm sure I could purchase some sort of chin-up/dip station fairly cheap if I shop around. Or just build one, it's so basic.

Only drawback to my garage is no music but what does that matter for a few sets.. No biggie


Posted by: L Armstrong

Quote:
Originally Posted by drew_c View Post
OK. From the looks of your avatar you seem to be quite a fan of back work! Well done. Can you suggest something specific, keeping in mind I have essentially never worked my back with too much strain before and from what I read it's a fairly easy spot to injure.
Why have you never done back work??

If you do not train a bodypart, there will more chance of injury down the line.

Besides, it would look wierd having massive pecs and no lats

Just make sure you use good form and do not over train.


Posted by: drew_c

Quote:
Originally Posted by L Armstrong View Post
Why have you never done back work??

If you do not train a bodypart, there will more chance of injury down the line.

Besides, it would look wierd having massive pecs and no lats

Just make sure you use good form and do not over train.
If you check my post above you will notice I said...

"Thus far all I'm sure of is that I will be re-adding DB rows (something I had been doing prior to this new weight bench..."

To clear it up, I had been doing dumbbell rows for the entire duration of my weight training. Which is a very short time. I only neglected it on the first day of lifting with my new bench, my mistake. My concern, when I said I had essentially not worked my back was about increasing the stress on that area too much at once and ending up hurting my progress. I realize now that because I'm going to be only resuming what I've been doing and not adding a new overly-strenuous technique it shouldn't be a problem, so long as I'm careful as you said



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