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Hard Work Ahead!!

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nathan
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2003/08/28 11:30:01 (permalink)

Hard Work Ahead!!

I'm starting a new workout programme, I haven't done weights for about a year now and I didn't really do them too seriously then, because I didn't really know what I was doing.

I probably will need a lot of help with my programme.

My goals are too get fitter and put on a couple of pounds of muscle and lower my bodyfat, hopefully! To just get in shape really.

The only exercise I get know, is walking.

My stats are:-

age- 23
height- 5ft 9
weight- 11 stone
Bf- dont know

Can anyone suggest a good workout programme and diet please.

I was thinking of a workout programme that looks something like this-

monday:

legs/shoulders
Squats 2x10
Leg Extensions 2x10
Leg Curls 2x10
BB Shoulder Press 2x10
DB Shoulder Press 2x10
Lateral Raises 2x10
Calf Raises 2x20

Wednesday:

Chest/tris
DB Bench Press 2x10
DB Inclined Bench Press 2x10
Flyes 2x10
DB Tricep Curls 2x10
BB Tricep Curls 2x10 (with Tricep Bar)

Friday:

Back/Biceps
DB Rows 2x10
BB Shrugs 2x10
BB Bicep Curls 2x10 (using EZ Bar)
DB Alternating Bicep Curls 2x10
Hammer Curls 2x10
BB Forearm Curls 2x12

I wanted to do deadlifts in my back routine but I can't do them, I tried them before and hurt my back, I can't them right. I'm not very good at squats, I always lose my balance and I haven't got a spotter, but I'll give them another go.

I work out from home alone, because I can't afford to go to the gym. I've got a bench, a running machine, but I prefer to run the streets, less boring, dumbbells, weights. I can't do dips or pull ups in my routine though, Haven't got the equipment.

I'm going to get some protein shakes when I get some money soon.

Thanks for reading.
#1

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    nathan
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    RE: Hard Work Ahead!! 2003/08/28 11:32:03 (permalink)
    I've got some before pics, but I can't put them on, I don't know how to.
    #2
    nathan
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    RE: Hard Work Ahead!! 2003/08/28 16:30:18 (permalink)
    #3
    T-Bone123
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    RE: Hard Work Ahead!! 2003/08/28 17:08:34 (permalink)
    Routine is mostly ok for the best part. Deadlifts and squats are essential exercises, you probably injured your back due to bad form. Hire a personal trainer to teach you how to do the exercises or seek advice in a good gym-might seem like an unecessary expense but excellent form is essential without it you will get no-where.
    Drop either bb/db shoulder press dont need both IMO, same for bicep curl either dumbell or barbell.
    Aim for about 10-12 sets for larger muscle groups(i.e.chest)-3/4 sets of 8/10 reps for these maybe, 6-8 for the smaller ones (biceps etc.

    My suggestions;

    legs/shoulders

    squats 3x8/10
    leg extension 3x8/10
    leg curls 3x8/10
    calf raises 3x8/10
    Dumbell Shoulder Press 3x8/10
    Lateral Raises 3x8/10
    Rear Lateral Raises-optional

    chest+triceps

    db bench 3x8/10
    Incline 3x8/10
    Flyes 3x8/10
    Skullcrushers 3x8/10 Maybe Close-grip Bench if you get a spotter
    Kickbacks (optional)

    back+biceps

    deadlifts-start light to avoid injury and build confidence 3x8/10
    Not sure about which exercise could replace lat pulldowns/chin ups?
    bent over rows 3x8/10
    barbell curls 3x8/10
    hammer curls 3x8/10

    Hope this is of some help to you mate-only my ideas, very similar to my workout-i do it at home and dont have a dip station either.
    Ant



    #4
    nathan
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    RE: Hard Work Ahead!! 2003/08/28 17:57:13 (permalink)
    you can now see my pics!!!
    #5
    superskinny
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    RE: Hard Work Ahead!! 2003/08/28 23:33:05 (permalink)
    TBONE, do you do them exercises i.e chest - tris all on one day or do you alternate it??? see i want to change my routine but i find after sat 3x8 of bb curls there is no way i can manage to use db after, or am i just weak?? lol advice for me if you can thks
    #6
    nathan
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    RE: Hard Work Ahead!! 2003/08/29 10:16:20 (permalink)
    Thanks for the advice T-bone, what about Barbell Shrugs? I like to them, to build my favourite muscle my traps.
    #7
    nathan
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    RE: Hard Work Ahead!! 2003/08/29 10:28:55 (permalink)
    I need to sort my Cardio out now, what do you think of the pics??

    I;m going to do my first workout today. I'll report it back today, along with my diet.
    #8
    T-Bone123
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    RE: Hard Work Ahead!! 2003/08/29 10:51:46 (permalink)
    Superskinny-not sure what you mean-do i do chest+ triceps on same day? yep i do. Do you mean on back+biceps day that you cant manage db curls after bb curls. I wouldnt worry both exercises work the same portion of the biceps,i just do 3x8 bb curls then 3x8 hammer curls.
    Remember your biceps get hammered on the other back exercises doesnt matter too much if you struggle on the isolation exercises IMO mate.
    Hope this clears it up not sure if this is what u were refering to.
    #9
    T-Bone123
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    RE: Hard Work Ahead!! 2003/08/29 11:00:14 (permalink)
    Yeah feel free to put barbell shrugs in there as well, pics aint bad at all very slim youll look good when you get some quality mass on there i think
    #10
    nathan
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    RE: Hard Work Ahead!! 2003/08/29 16:55:14 (permalink)
    I'm going to get a chinning bar, to put in my doorway, so I'll then be able to do chin ups. But not wide gripped ones unfortunently.

    My workout today was

    back/bis
    DB Bent over rows 2x10 18kg
    BB Shrugs 2x10 64kg
    BB Bicep Curls 2x10 32kg
    Hammer Curls 2x10 12kg

    It wasn't that good I know, but i'm going to start properly on Monday

    I did a 30 minute jog today, aswell.

    My workout for Monday is going to be

    legs/Delts
    Squats 2x10
    Leg Extensions 2x10
    Leg Curls 2x10
    Calf Raises 2x10
    DB Military Press 2x10
    Lateral Raises 2x10

    With the calf raises I sit on my weight bench, put my feet up on a couple of weight plates and then rest some weight plates on my knees and push my feet up. Is that ok??
    #11
    nathan
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    RE: Hard Work Ahead!! 2003/08/29 16:57:16 (permalink)
    I will post photos of my improvements every 6 weeks, so you can see my progress. Well hopefull I'll make improvements, I've got to get myself some protein powder now.
    #12
    nathan
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    RE: Hard Work Ahead!! 2003/08/31 18:48:36 (permalink)
    Juat did some Cardio today, went for a 20 minute run. I'm going to do a good workout tomorrow.
    #13
    nathan
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    RE: Hard Work Ahead!! 2003/08/31 18:49:10 (permalink)
    Just did some Cardio today, went for a 20 minute run. I'm going to do a good workout tomorrow.
    #14
    NRG
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    RE: Hard Work Ahead!! 2003/08/31 22:57:02 (permalink)
    hi mate. you have a good starting shape to working with.
    #15
    nathan
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    RE: Hard Work Ahead!! 2003/09/02 11:57:07 (permalink)
    Workout yesterday, went ok.

    Stertching to warm up.

    Leg extensions 46kg 2x12
    Leg curls 33kg 2x10
    Calf Raises 2x12
    Military Press 14kg 2x10
    Lateral Raises 4kg 2x10

    No muscle soreness, didn't do the Squats today, i'm going to knock them on the head for a while. Can't seem to get them right, I'll practice them, maybe I'll do Dumbbell squats instead, any advice?

    Still got to get some Protein Powder, got to get some money first though, I'm broke as a Joke at the mo.

    Nathan
    #16
    DerMalePhonkMann
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    RE: Hard Work Ahead!! 2003/09/02 12:06:33 (permalink)
    Bin all those isolation exercises mate. Get someone experienced to help you with your squat. Do SLDLs instead of leg curls.

    Start deadlifting and chinning on back day.

    I'd add dips instead of one of the pressing movements on chest day. Forget kickbacks. Do close grip bench and maybe then skulls, tate presses, JM presses or dips.
    #17
    T-Bone123
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    RE: Hard Work Ahead!! 2003/09/02 13:26:04 (permalink)
    Good advice-remember nathan works out at home so doesnt have access to dip station and probably not a spotter for close grip bench. My suggestions in a earlier post were based on this so they werent ideal i know.
    #18
    T-Bone123
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    RE: Hard Work Ahead!! 2003/09/02 13:31:07 (permalink)
    DMPM;Whats up with kickbacks tho mate? I cant do close grip cos i workout out on my own at home like nathan. U reckon 3x8skulls then 3x8 kickbacks is an ok compromise?I could do pushdowns instead or parallel dips but wouldnt two dip exercises be a bit much?
    Sorry to hijack the journal here by the way.
    Thanks
    #19
    DerMalePhonkMann
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    RE: Hard Work Ahead!! 2003/09/02 14:21:23 (permalink)
    Fair enough, didn't realise he was at home.

    Well parallel dips, tate presses, bench dips, skulls, overheard dumbbell extension and even pushdowns will serve you better than kickbacks IMO.
    #20
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