Starting out.

[dhr65]

Hi there,
this is first post, so i thought i may as well stick the program up.
Hope everyone is doing fine, i have spent very little time working out in life but i'm making the effort as Father time is starting to bite.
I'm 45 now and by the time i'm 50 i would like to be in much better shape. Spent the last 10/11 months trying different programs but because of medical probs, i have to choose carefully and take time in what i do. Hopefully i have now found something that i can stick with till i'm better aquainted with the whole workout thing, and it also seems, "touch wood" not to wipe me out. This is it.

Weighted excercises with dumbell's 3 times a week, weekends off, and light cardio everyday (walking), also at least 30 minutes of stretching everyday including weekends. I really need the stretching and i aim to increase as time progresses. I also work as a truck driver which is physical work.

Monday
chest:- Incline bench press 3 sets 10, 10, 8
Bench press 3 sets 10, 10, 8
Flyes 2 sets of 10

triceps:- Skullcrushers 2 sets of 10
Kickbacks 2 sets of 10
One arm seated extensions 2 sets of 10
2 sets 10 crunches

Wednesday
Back:- One arm row 3 sets 12, 12, 10
Bent over row 3 sets 12, 12, 10
Pullover 2 sets of 10

Biceps:- Incline curl 2 sets of 12
Standing curl 2 sets of 12
Cross body hammer curl 1 set of 12
2 sets 10 crunches


Friday
Quads:- Step up with weight 2 sets of 10
Squat 3 sets of 10, 10, 8

Hamstrings:- Deadlift stiffleg 3 sets 10, 10, 8

Calves:- Seated raise 2 sets 15, 12
Standing single leg raises 2 sets 12, 10

Shoulders:- Standing press 3 sets 10, 10, 8
Side lateral raise 2 sets 10, 10
Bent over rev fly 2 sets 10, 10
Shrugs 3 sets 10, 10, 8
2 sets 10 crunches

I warm up pre and post workout 5 to 10 mins of light cardio, normally walking. Then stretch, then a single set of the excercise i'm performing, then into the workout.
I cannot claim this is mine, and unfortunately i cannot thank the person who wrote it, over the last 10 months or so i printed dozens and dozens of workout plans and worked way through them, or part of them etc etc. Well thats it, tell me what you think, any things i can do better, greatly received, way of eating is pretty good (i think) 5 small snack/meals a day. Will get into them in greater detail in the correct place.
Oh sorry, stats.
I'm 45,
5' 10, 166lbs, ecto/meso, medical probs due to RTA in 2000, motorbike meets van = broken spine 5 places, nicked spinal cord T6 position (sternum), still getting there.

Anybody know who wrote this program?? please let me know thanks.

Oh and if this is in the wrong place i apologise, please feel free to do what you need Ta!!

[Boss Man]

The program looks fine.

One or two amendments though.

1. I'd ditch the Hammers on the Biceps and Back day, as you're doing 5 sets on Biceps, and 4 sets on Triceps on the Triceps and Chest day, so you're not stimulating those muscles evenly and if you cause accelleration of growth in one muscle group compared to the other, you could get an imbalance, as one is the agonist, (the one starting a movement), the other the antagonist, (the one reversing a movement) and if you get an imbalance, you might have problems moving your Arms, if one muscle group is not as strong as the other, as then it could struggle to counteract the other muscle group.

2. You're doing 5 sets on Quads but 3 on Hamstrings, for the same reasoning above, I'd increase the Hamstring work.

I'd match the Quad work, so the two choices I'd suggest are Hamstring Curls or lunges, for 2 sets of 10.

Otherwise everything looks fine.

Another quick one is the use of Weightlifting belts. Those can act as a kind of support for the Core, (The Abs and lower back region), which could reduce the strength potential of the core and can sometiems create a weakening effect, when the belt takes over from those muscles potentially cutting the stimulus to them, os unless the person using a belt is going for 1 rep maxes or has a problematic lower back issue that isn't forcing them to rest up, avoid the belts, regardless of whether they're Leather buckled ones, or the thin fabric velcroed ones.

I hope it works out for you. I read your bio and that's some unbelievable physical harships you've had to go through, so massive kudos to you for battling back from that. You're definitely some sort of inspiration or rolemodel and I applaud your efforts to continue your fight and wish you all the best.

Anything you need to ask don't worry about it, that's what we're here for, or anything you can do or say to help others, will always be greatly appreciated.

Take care and GOOD LUCK .

[dhr65]

Thank you for the reply Boss Man, I did as you suggested today and ditched the hammers, I found at the end of the workout/stretch rather than being shaky and basically done in, I felt invigorated and was buzzing for a good hour, also knowing that I was not doing the hammers allowed me to concentrate much more on form and timing, if in doubt ask someone who knows what they are talking about I guess it also proves that I have a long way to go in listening to body correctly. Looking forward to trying out the lunges, as I workout with a small bench and dumbbell’s I’m unable to try out the leg curls just yet. Having practiced the lunges I know that I will have to start at a fairly low weight, and use free hand against a wall just to keep balance, hopefully as time progresses this will become less of a necessity. Thank you for the heads up about the belt, core is a problem for me especially in maintaining posture, so gaining better control via a belt is not much use to me in the long run. I’m going to cycle through a full month using this and see what happens. Thanks again for the warm welcome and for the help.

[Boss Man]

Keep believing in yourself and GOOD LUCK again .

[DanPetraglia]

Looks pretty good to me. For more ideas on hitting certain muscle groups you can consult certain e-books out there that have a strategically mapped out guide all done there for you. All you do is follow along. Depending upon where you're at its up to you to measure the amount and intensity that you put in. I know of a couple solid training programs listed on blog. Feel free to swing by. Good luck guys

http://fitnessandweightlosscentral.com

[dhr65]

Three months in and time for a tweak.
Using pyramid principle.

Workout 1

Chest
Flat bench d/bells 12, 10, 8, 6
Incline bench d/bells 12, 10, 8, 6

Back
Lat pull down 12, 10, 8, 6
Seated row 12, 10, 8, 6
Lower back
Back extension 12, 10, 8, 6

Workout 2

Shoulders
Cable raise 12, 10, 8, 6
Shoulder press d/bells 12, 10, 8, 6

Biceps
Ez bar curl 12, 10, 8
Preacher curl 12, 10, 8

Triceps
Skulls 12, 10, 8
Kickbacks 12, 10, 8

Workout 3

Legs
Deadlift 12, 10, 8, 6

Quads
Leg extension 12, 10, 8, 6

Hamstrings
Lying leg curl 12, 10, 8, 6

Calves
Standing calf raise 15, 12, 10
Seated calf raise 15, 12, 10

Abs
Crunches 3 x 20
Ob’s 3 x 20
Plank 2 x 1 min


Workout 1, 2 rest 3 rest 1 rest
Workout 2, 3 rest 1 rest 2 rest
Workout 3, 1 rest 2 rest 3 rest
Workout 1, 2 rest 3 rest 1 rest etc etc etc etc

[dhr65]

Starting 8/8/11
Back to basics, nice and easy, very light weight as a starting point. Trying to stay injury free.

5 x 5 System
Squat
Bench Press
Overhead Press
Barbell Row
Deadlift