JB's attempts to improve
I thought I might start a journal as a means of recording my aims, progress and hopefully getting helpful feedback and encouragement. Background
51 year old runner/rower. Pretty good CV ability but running which is my main love is being hit by too many injuries these days.
Reasonable rower (Concept2 not OTW) but I fancy the competitive challenge of building some muscle and lifting heavier.
Very much a beginner. No history of weight training and I definitely do not have a physique that will grow well. Hard gainer might have been written to fit me.
Spent a few weeks doing general workouts and now into the last week of a 4 week - "get back into it" routine.
Seven exercises covering back/triceps/abs/chest/legs/calves/shoulders/chest done 3 times a week (different exercises each day).
Start of with 15 reps week 1, then 12,10,8 - hopefully increasing weight.
Very happy with the end result. Feeling stronger and have put muscle on and weight has increased by about 3kg.
Now at 12.5 stone. 6'.0 tall and 17-18%BF Current PBs
BP 60kg 1RM
Leg press 3*10 90kg
BB curl 3*10 25kg Aims and ambitions.
My main aim is to get 75kg plus for bench press with good form, maybe 3 reps.
A set of supplementary aims whcih I got from an web-site and give me some sort of target are (1RM)
Military Press 45kg
Deadlift 115kg Training Plan.
Next week I start on the Rippetoe plan. Light weights to start and be sure that technique is good and then build up
3x5 Squat (probably start 60kg)
3x5 Bench Press (probably start 45kg)
1x5 Deadlift (probably start ???)
3x5 Standing military press (30kg)
3x5 Pendlay Rows (???)
Completing each session with lighter exercises for all over fitness (triceps/biceps/abs etc)
Also doing rowing or running on alternative days or second session of the day occasionally. Diet
Is not the best but improving. Starting to eat 5-6 meals a day, more protein, less fats. Journals to monitor.
I like the look of FrankenJimmy's journal as his weights are within my target area