Newbie needs help with workout.

[joboco]

Thanks guys for all the input.

Yes, I have done militaty press before with no problem. I just use bumbells because I like to have each arm doing its own work, not being helped by the other arm.

No problem with blood presure or the old ticker as far as I know.
I can do a 1 hour workout go staight onto my bike and have a heart rate of 68. I dont think that's bad for an oldie.

Most of my life I have tried to keep fit with running 18 miles in 15 minutes 3 time a week. Backpacking the high mountains of Scotland, small I know commpared to the US. Also done quite a few years of martial arts. So I'm no stranger to hard training.

I've alway's done it for fun but with bodybiulding there is a lot more to take in if you want to get anywhere. You guys have always held my atention with your total dedication to detail. This is something I never had time for, but now I'm retired so time is mine.

 

[joboco]

Here is a sample workout that I would suggest.

Upper Body Pull
Pull ups (Overhand grip) 2x
Pull ups (Underhand grip) 2x
Pull ups (Neutral grip) 2x
Row (some variation) 3x
Row (some variation) 3x

Lower Body Push
Squats 4x
Bulgarian split Squats 3x
Extensions 3x
Accesory Work : Calf raises 3x

Upper Body Push
Dumbbell bench press 4x
Decline press 2x
Dips 3x
Corner press 3x
Accesory Work : Reverse flys 2x

Lower Body Pull
Deadlifts 4x
Good Mornings 3x
Leg curls 3x
Accesory Work : Calf raises 3x

How many reps whould you sugest, 8-12, 5, 6-8, or just what i can manage first time round.

 

[jmorrison]

Built turned me onto the corner press, and not only did I grow off of it, my shoulder injury went away.

Joboco, you are doing great for a man your age, and its wonderful to see that you have the drive to stick with it.

That said I have a couple pointers:

1. Your diet appears to be an issue. You want to get that waistline down a little.
2. Your program has a extremely high amount of isolation exercises, when you should be doing more compounds
3. You somehow got lucky enough to have a few of the best guys (and Built) in this forum on your thread helping you out. Listen to them and profit my friend.


To the guy that got butthurt over his wall of text. Man, I credit the fact that you are trying to help, and after wading through that mess of a post, it looks like you have a pretty good knowledge base, and would be good to have around, but if Gaz and Push's comments got your estrogen all kicked up, I do suggest not posting, and for the love of all that is holy stay out of "Anything Goes". These are the nicer guys here, and those were pretty low key comments!

 

[juggernaut]

I'll tell you what since you want to bash me here bro, I'll just not post at all.I was not looking at my format,paragraphs,or capitalization on the post. I see many posts where the spelling,paragraphs are not very readable. Just look at the boards posts all over. It's more like a text message,lol.

So instead of commenting on my long response that I have the words all crammed up,which I do apologize for not using paragraphs,and cramming it all together. Just add more advice to this post,more training advice,more routines, and stop responding about my comment as though I'm writing an English paper here.

I was just trying to contribute to the board and give some useful advice. I don't appreciate the criticism on my post. Just let it alone, and I'm not gonna respond anymore to rude comments on my typing. Just let it go. Add training advice instead.

I ask you please to stop insulting my response on this post,leave the drama for another board. I would really appreciate that,and want to stick around. I like to post comments on boards where your not attacked,and people want to help. And when you do take the time to respond to someone's question,you don't get bashed,or ridiculed.

I thought maybe Iron Mag might be a board you can help and give useful,advice,and opinon's
and not get bashed just for lack of typing the words in perfect paragraph form. Again I apologize for my comment being crammed all together on this post.

I'm not gonna comment anymore on any funny remarks,or rude remarks. Stick to the subject
of the post at point,and just add more training routines,and I'll stick around on this board, because I like boards that don't cause drama.

Respectfully,[/LEFT]
SB[/CENTER]

hmmm let me make this as simple as it needs to be....

Get the fucking point across and stop being so fucking longwinded. Douche.

 

[juggernaut]

Once again, wow. I apologize if my comments made you cry like a little girl. Seriously, how sensitive are you? Gaz is one of the nicest guys on this board and i'm certainly not the meanest. My advice, tuffin up or find another board.

i think I might be the meanest. Gaz is like Chandler.

 

[PushAndPull]

How many reps whould you sugest, 8-12, 5, 6-8, or just what i can manage first time round.

Lets see, i'll suggest some rep ranges for the exercises that are new to your routine. I would suggest you go easy on the first routine and get a feel for what you can handle, and remember form is king. Better off using lighter weight and performing the exercise with good form than risking an injury.

Upper Body Pull
Pull ups (Overhand grip) 2x5
Pull ups (Underhand grip) 2x5
Pull ups (Neutral grip) (2x5 Since you're doing negatives,skip this exercise your first workout and see how you feel. If you feel like you got a great exercise with the Overhand & Underhand exercises then this one can be added later,)
Row (some variation) 3x (depends on what you pick)
Row (some variation) 3x (depends on what you pick)

Lower Body Push
Squats 4x
Bulgarian split Squats 3x8 (I would first try these out without weight and go from there)
Extensions 3x
Accesory Work : Calf raises 3x15 (I do high reps for calves with different positions. So in one set do 5 reps with toes out, 5 with toes straight, 5 with toes in.

Upper Body Push
Dumbbell bench press 4x8
Decline press 2x8
Dips 3x5 (If you can't do regular dips, then do bench dips but up the reps)
Corner press 3x10
Accesory Work : Reverse flys 2x12

Lower Body Pull
Deadlifts 4x5
Good Mornings 3x5 (You might be able to do more reps you'll just have to see.)
Leg curls 3x
Accesory Work : Calf raises 3x

 

[PushAndPull]

i think I might be the meanest. Gaz is like Chandler.

I don't wanna burst your ego, but I don't think your the meanest. You help people out, and that's a cool thing to do. Besides some people are fucking douches and get what they deserve. They can always come back under another name and act right or they can just fuck off.

 

[juggernaut]

I don't wanna burst your ego, but I don't think your the meanest. You help people out, and that's a cool thing to do. Besides some people are fucking douches and get what they deserve. They can always come back under another name and act right or they can just fuck off.

shit. I have to work on my nastiness. I pride myself on being a jerkoff.

 

[joboco]

Thanks again guy's.

I'm looking forward to starting my new routine on Monday, so ill keep you all up to date on my progress.

 

[Gazhole]

shit. I have to work on my nastiness. I pride myself on being a jerkoff.

Could you, BE any more of a jerk-off?

 

[juggernaut]

Could you, BE any more of a jerk-off?

Well yes. But I have great social filters, which can be removed. I now harness all my positive energies into my light, and therefore I'm less negative. I also worship the almighty blender (I call him Wilson).

 

[joboco]

Lets see, I'll suggest some rep ranges for the exercises that are new to your routine. I would suggest you go easy on the first routine and get a feel for what you can handle, and remember form is king. Better off using lighter weight and performing the exercise with good form than risking an injury.

Upper Body Pull
Pull ups (Overhand grip) 2x5 1x pull ups + 4xnegative
Pull ups (Underhand grip) 2x5 = 2x pull ups + 3x negative
Pull ups (Neutral grip) 2x pull ups + 3x negative (2x5 Since you're doing negatives,skip this exercise your first workout and see how you feel. If you feel like you got a great exercise with the Overhand & Underhand exercises then this one can be added later,)
Row (some variation) 3x (depends on what you pick) Barbell rows 3x8 x 80k
Row (some variation) 3x (depends on what you pick) dumbbell rows 3x8 x 30k

Lower Body Push
Squats 4x
Bulgarian split Squats 3x8 (I would first try these out without weight and go from there)
Extensions 3x
Accessory Work : Calf raises 3x15 (I do high reps for calves with different positions. So in one set do 5 reps with toes out, 5 with toes straight, 5 with toes in.

Upper Body Push
Dumbbell bench press 4x8
Decline press 2x8
Dips 3x5 (If you can't do regular dips, then do bench dips but up the reps)
Corner press 3x10
Accessory Work : Reverse flys 2x12

Lower Body Pull
Deadlifts 4x5
Good Mornings 3x5 (You might be able to do more reps you'll just have to see.)
Leg curls 3x
Accessory Work : Calf raises 3x

Well 1st day on new routine and I can say I've never felt as good. It took me 30 mins to complete and it felt better than the old routine that was taking me 1 hr +. Thanks pushandpull. And all the others for there comments.

 

[PushAndPull]

Well 1st day on new routine and I can say I've never felt as good. It took me 30 mins to complete and it felt better than the old routine that was taking me 1 hr +. Thanks pushandpull. And all the others for there comments.

Welcome, glad you liked it

 

[jmorrison]

Thats great Jaboco! Keep it up man. After you do this for a little bit, you can up the ante a little and add in some other stuff, or increase volume/intensity.

After you up it, you will require a little more rest between sets, so the time frame will lengthen out a little!

Again, great job and nice focus!

 

[gtbmed]

Holy crap that's a lot of exercises. I could never train like that. 12 sets combined of pullup and rowing variations?