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Littlest Hobo
Vital 1st Team Regular
Well if PY is happy to help, im gonna use him.
6 months ago i was 103kg and had zero fitness. Felt bloody horrible and was hampered with sore knees and serious acid tummy. I was taking multiple rennies every day. Wife and kids told me to sort myself out so i have tried my best.
Better eating. 50% salads now. I enjoy them so thats half the battle. I now weigh 91kg but looks like i will miss my christmas 6mths target of under 90kg. I think it may be balanced with getting more muscle. Trousers have dropped from tight 38" to loose 36" and clothes that were tight are now a good fit.
This has also effected my acid tummy. I havent had a fish & chips or bread for months. Funnily enough i havent had a Rennies for 6 months either.
I have a GB athelete daughter who needs to do conditioning 3-4x per week and having a gym at home has saved huge amounts of time and travelling. Also means i have access to loads of equipment and advice re form, but i have been around exercise all my life so i am not a complete beginner.
Current workout plan is as follows. I do it 3 days on rest, another 3 days on rest although i did 6 days on last week (trying to counter christmas parties) and i really struggled at the end so wont be doing that again.
Goal is to be a decent shape. I have still got a gut and i hate it. Weight has stopped dropping and christmas is here. Gonna enjoy it and then get back to my salads in new year.
Considering trying using creatine but dont know enough about it yet.
15-20min warm up
Stretches, band exercises, TRZ strap mountain climbers, 6/8/12kg slam ball exercises.
Push 1
Bench Press 4sets x 4reps (70kgs)
Incline Dumbell Chest Flies 3 x 10 (8.5kg)
Rotational Shoulder Press 4 x 8 (14.5kgs)
Dumbell Lat Raise 3 x 12 (7kgs)
Dumbell Skullcrusher 3 x 10 Superset (9.5kgs)
Waiter Curls 3 x 10 Superset (16kgs)
Rotator Cuff Band Stretch 3 x 15 (Red Band)
Pull 1
Deadlift 1 x 5 (122kgs)
Bench Supported row 3 x 8 (65kgs)
Dumbbell Pullovers 3 x 10 (22kgs)
Dumbell High Pull 3 x 10 (10.5kgs)
Chin Ups I am ****ing shite at them 3 x 6 Superset (10/6/7 supported red band)
Overhead rope extensions 3 x 10 Superset (16kgs)
Angels & Devils 3 x 15
Legs
Back Squats 4 x 4 (121kgs)
Barbell Hip Thrusts 3 x 8 (70kgs)
Banded Reverse Lunges 2 x 10 - (9.5kgs)
Dumbbell Romanian Deadlifts 2 x 10 - Single Leg - Per leg (17kgs)
Dumbbell Standing Calf Raises 3 x 15 (24.5kgs)
Push 2
Overhead Press 4 x 4 (45kgs)
Underhand dumbbell bench press 3 x 8 (17kgs)
Abduction Row 3 x 10 (21kgs)
Dumbbell Floor Flies 3 x 10 (13.5kgs)
Close Grip Bench Press 3 x 6 Superset (55kgs)
Alternating Bicep Curls 3 x 10 (16kgs)
Pushups 3 x 10
Pull 2
Snatch Deadlift 3 x 5 (90kgs)
Pull Ups 3 x 6 (6/6/6 assisted red band)
Single Arm Dumbbell Rows 3 x 10 (26kgs)
Straight Arm Pull Downs 3 x 12 (22.5kgs)
Barbell Bicep Curls 3 x 6 Superset (35kgs)
Rope Tricep Extensions 3 x 10 Superset (22.5Kgs)
Face Pulls 3 x 15 (17.5kgs)
6 months ago i was 103kg and had zero fitness. Felt bloody horrible and was hampered with sore knees and serious acid tummy. I was taking multiple rennies every day. Wife and kids told me to sort myself out so i have tried my best.
Better eating. 50% salads now. I enjoy them so thats half the battle. I now weigh 91kg but looks like i will miss my christmas 6mths target of under 90kg. I think it may be balanced with getting more muscle. Trousers have dropped from tight 38" to loose 36" and clothes that were tight are now a good fit.
This has also effected my acid tummy. I havent had a fish & chips or bread for months. Funnily enough i havent had a Rennies for 6 months either.
I have a GB athelete daughter who needs to do conditioning 3-4x per week and having a gym at home has saved huge amounts of time and travelling. Also means i have access to loads of equipment and advice re form, but i have been around exercise all my life so i am not a complete beginner.
Current workout plan is as follows. I do it 3 days on rest, another 3 days on rest although i did 6 days on last week (trying to counter christmas parties) and i really struggled at the end so wont be doing that again.
Goal is to be a decent shape. I have still got a gut and i hate it. Weight has stopped dropping and christmas is here. Gonna enjoy it and then get back to my salads in new year.
Considering trying using creatine but dont know enough about it yet.
15-20min warm up
Stretches, band exercises, TRZ strap mountain climbers, 6/8/12kg slam ball exercises.
Push 1
Bench Press 4sets x 4reps (70kgs)
Incline Dumbell Chest Flies 3 x 10 (8.5kg)
Rotational Shoulder Press 4 x 8 (14.5kgs)
Dumbell Lat Raise 3 x 12 (7kgs)
Dumbell Skullcrusher 3 x 10 Superset (9.5kgs)
Waiter Curls 3 x 10 Superset (16kgs)
Rotator Cuff Band Stretch 3 x 15 (Red Band)
Pull 1
Deadlift 1 x 5 (122kgs)
Bench Supported row 3 x 8 (65kgs)
Dumbbell Pullovers 3 x 10 (22kgs)
Dumbell High Pull 3 x 10 (10.5kgs)
Chin Ups I am ****ing shite at them 3 x 6 Superset (10/6/7 supported red band)
Overhead rope extensions 3 x 10 Superset (16kgs)
Angels & Devils 3 x 15
Legs
Back Squats 4 x 4 (121kgs)
Barbell Hip Thrusts 3 x 8 (70kgs)
Banded Reverse Lunges 2 x 10 - (9.5kgs)
Dumbbell Romanian Deadlifts 2 x 10 - Single Leg - Per leg (17kgs)
Dumbbell Standing Calf Raises 3 x 15 (24.5kgs)
Push 2
Overhead Press 4 x 4 (45kgs)
Underhand dumbbell bench press 3 x 8 (17kgs)
Abduction Row 3 x 10 (21kgs)
Dumbbell Floor Flies 3 x 10 (13.5kgs)
Close Grip Bench Press 3 x 6 Superset (55kgs)
Alternating Bicep Curls 3 x 10 (16kgs)
Pushups 3 x 10
Pull 2
Snatch Deadlift 3 x 5 (90kgs)
Pull Ups 3 x 6 (6/6/6 assisted red band)
Single Arm Dumbbell Rows 3 x 10 (26kgs)
Straight Arm Pull Downs 3 x 12 (22.5kgs)
Barbell Bicep Curls 3 x 6 Superset (35kgs)
Rope Tricep Extensions 3 x 10 Superset (22.5Kgs)
Face Pulls 3 x 15 (17.5kgs)
Pompey Yid
Vital Champions League
Jesus! that is some workout! personally in 40+ years of training with weights I have never seen that system or even done it!
I actually think, no! I know! you are overworking your muscles, esp if your clean, no Steroid use, and in the future you will pay for it.
This is how I was always taught, and teach myself...
2 days Muscle workout, ie Monday n Tuesday.
1 day Cardiovascular, 24 hrs a day if you want lot, not advised though, say about 90 mins max, different ways, Bike, Cross trainer, Rowing machine etc, this on the Wednesday.
2 days Muscle workout again, ie Thursday n Friday.
2 days Rest! mind one of them can be Cardiovascular again, Saturday n Sunday.
2 days on then rest is to aid recovery, simple as that.
My advice would be...All 1 warmup set (12reps) 3 or 4 Working sets (8-10reps)
Monday....LEGS-Squats, Leg Press, Extensions, Rear flat bench Curls
Tuesday....CHEST N BICEPS...CHEST-Flat Bench, Inclined bench, varying Incl', ditto with Flyes.
BICEPS note 2 muscle group-Barbell Curls or Dumbell Curls, Hammer Curls, only 3 working sets of 2no exercises, work em hard.
Wednesday....Rest n Cardiovascular
Thursday....BACK n TRICEPS....BACK-Deadlift or Knee Jerks, both do very much the same, Wide Grip Pull downs, Close Grip Pulldowns, Bent over reverse grip rows, 4 works out as the Back Muscle mass is the biggest in the body.
TRICEPS note 3 muscle group-Close grip flat bench press, best of lot, Cable-V or T bar press downs, Skull Crushers, only 3 working sets of 3no exercise, work em hard.
Friday....SHOULDERS-Short session, no Shoulder press, waste of energy, only a posing exercise lol! so Shrugs, front or rear(4x8-10), stand or sat Lat raises, Bent over reverse Flyes (Lats n Flyes 3x8-10) remember the Shoulder muscles are small.
Other advice never work muscles for more that 75mins a session, 4 days a week, and carry out the above for 6-8 weeks, then change days, your muscles get used to what day they are being worked on, so slow down of results, thus changing days SHOCKS em and results increase again.
All exercise's to be full extent, no cheating...example Bench Press, Barbell always to touch Chest then repeat action.
DO NOT FORGET TO STRETCH! VERY IMPORTANT for the future.
Well that's my advice, never failed me or the kids/nippers I used to teach.
So good luck! Hope this helps.
Littlest Hobo
Vital 1st Team Regular
Holy moly. Thats not 1 workout. Each is a full session.
So you do Push 1 session, Pull 1 session, Legs session over 3 days. Rest day then Push 2, Pull 2, Legs. Idea is you get a full 3-4 days rest before working the same set of muscles again.
So you do Push 1 session, Pull 1 session, Legs session over 3 days. Rest day then Push 2, Pull 2, Legs. Idea is you get a full 3-4 days rest before working the same set of muscles again.
Littlest Hobo
Vital 1st Team Regular
Will have a look at your routine. i try to give 3 months to a routine so might try yours next
Real Deal
Alert Team
Doing push one day and pull the next is the best way to train. That way you will be able to train most days as the muscles can recover between each training session.
I'm loving the calisthenics training and kettlebells at the moment. I don't do big weights now. Too many injuries from them.
I used to be a good middle distance runner. Have won the OX 5 mile, finished top 5 in the Oxford Town and town, a few other 10k wins.
Injuries always catch up. I do loads of hiking and hit training for cardio now. Low impact stuff. Rower, air assault bike are great machines.
I admire anyone who do power lifting, I have just never enjoyed it.
I'm loving the calisthenics training and kettlebells at the moment. I don't do big weights now. Too many injuries from them.
I used to be a good middle distance runner. Have won the OX 5 mile, finished top 5 in the Oxford Town and town, a few other 10k wins.
Injuries always catch up. I do loads of hiking and hit training for cardio now. Low impact stuff. Rower, air assault bike are great machines.
I admire anyone who do power lifting, I have just never enjoyed it.
Pompey Yid
Vital Champions League
Hey all,
LH, 12 weeks a weight session, NO, well that was what I have always been taught and teach myself, as I have already said 6 to max 8weeks, then change days, again as I said before Muscles get used to the day, thus results dropping off...
Example...
Normal, Monday-LEGS
Change, Tuesday-LEGS, you will notice a difference, you might even be unable to do the weights you did on the Normal Monday.
Give it a go mate.
Now you all have to remember my Weight training advice is based on Power Lifting n Strength but can be adapted to just be used for development and growth only, thus not any good for say Running Athletes, RD will know more regards that than me.
Mind one of my Sons was a Sprinter and when I took him into the Gym to build his Leg muscles/power he did become even faster.
Regards Power Lifting/Strength, eating loads is also important, and the timing of that, as in eat every 3 hours, higher calories means building of muscles n strength, mind Body Builders do the same as eating regular but lower calories than the Power Lifters eat.
Remember the Large Body Builders you see, train Daily because of the Steroids they use/inject into themselves, recover way faster, thus doing damage to the body n brain in the long run, overall Steroid use is bloody cheating.
The way we Power Lifters work is as Follows...
1st 6-8 wks 1 warmup set 12 reps + 4 working sets of 8-10 reps
2nd 4-6 wks ditto ditto 6-8 reps heavier weights
3rd 2-3 wks ditto ditto 4-6 reps heavier weights
4th 1 wk 3 warm up sets + 1 heaviest lift
I hope all this works for you, not all of you of course, do not be afraid to adapt.
I will give Walt some advice later, regards Fitness n Strength at home using nout really, I will have to have a think.
LH, 12 weeks a weight session, NO, well that was what I have always been taught and teach myself, as I have already said 6 to max 8weeks, then change days, again as I said before Muscles get used to the day, thus results dropping off...
Example...
Normal, Monday-LEGS
Change, Tuesday-LEGS, you will notice a difference, you might even be unable to do the weights you did on the Normal Monday.
Give it a go mate.
Now you all have to remember my Weight training advice is based on Power Lifting n Strength but can be adapted to just be used for development and growth only, thus not any good for say Running Athletes, RD will know more regards that than me.
Mind one of my Sons was a Sprinter and when I took him into the Gym to build his Leg muscles/power he did become even faster.
Regards Power Lifting/Strength, eating loads is also important, and the timing of that, as in eat every 3 hours, higher calories means building of muscles n strength, mind Body Builders do the same as eating regular but lower calories than the Power Lifters eat.
Remember the Large Body Builders you see, train Daily because of the Steroids they use/inject into themselves, recover way faster, thus doing damage to the body n brain in the long run, overall Steroid use is bloody cheating.
The way we Power Lifters work is as Follows...
1st 6-8 wks 1 warmup set 12 reps + 4 working sets of 8-10 reps
2nd 4-6 wks ditto ditto 6-8 reps heavier weights
3rd 2-3 wks ditto ditto 4-6 reps heavier weights
4th 1 wk 3 warm up sets + 1 heaviest lift
I hope all this works for you, not all of you of course, do not be afraid to adapt.
I will give Walt some advice later, regards Fitness n Strength at home using nout really, I will have to have a think.
Pompey Yid
Vital Champions League
Walt here follows some exercises at home....
Standing/Sitting Lat raise, Shoulders, slightly bent arms raised from your sides, carry a say tin of beans in each hand...2-3 sets x 12 reps
Standing use the same tins for Bicep Curls...2-3 sets x 12 reps
Standing use the same tins for Tricep kick backs, as in elbows by your side, forearms at 90 degrees, holding tins push down n back until arms are now straight...2-3 sets x 12 reps
Lay on floor, sits ups, Abs n lower back, lay with legs bent at the knees, feet flat, both hand on you thighs/Quads, keep head back sit up until fingers touch knees...2-3 sets x however many you can do, it will get better in time.
Press up, Chest n Triceps, lower down until nose touches floor...2-3 sets x however many you can do, it will get better in time.
I will have a further think of any more exercises, but what I have advised will do a rookie/geriatric for now lol!
Remember all above are not rules they are targets just do the best you can, joke in there somewhere, anyway hope you get my drift.
Good luck mate!
Standing/Sitting Lat raise, Shoulders, slightly bent arms raised from your sides, carry a say tin of beans in each hand...2-3 sets x 12 reps
Standing use the same tins for Bicep Curls...2-3 sets x 12 reps
Standing use the same tins for Tricep kick backs, as in elbows by your side, forearms at 90 degrees, holding tins push down n back until arms are now straight...2-3 sets x 12 reps
Lay on floor, sits ups, Abs n lower back, lay with legs bent at the knees, feet flat, both hand on you thighs/Quads, keep head back sit up until fingers touch knees...2-3 sets x however many you can do, it will get better in time.
Press up, Chest n Triceps, lower down until nose touches floor...2-3 sets x however many you can do, it will get better in time.
I will have a further think of any more exercises, but what I have advised will do a rookie/geriatric for now lol!
Remember all above are not rules they are targets just do the best you can, joke in there somewhere, anyway hope you get my drift.
Good luck mate!
Littlest Hobo
Vital 1st Team Regular
Thanks for the help PY. I quite like the structure you have in your plan so i will get on it once i have finished this one.
I get what you are saying about the 'shocking the muscles' and they adapt if you dont vary. Honest truth is i never tend to do the same session on any given day anyhow due to life getting in the way. Ie i did a leg session last night and a Push 2 session tonight because i am busy Wed & Thurs. There is plenty of shock value in it.
Definitely helps when for example doing legs. I am still raising my weights consistently but by god there are days where i feel on top of everything and others when i know there isnt a chance in hell.
The way we Power Lifters work is as Follows...
1st 6-8 wks 1 warmup set 12 reps + 4 working sets of 8-10 reps
2nd 4-6 wks ditto ditto 6-8 reps heavier weights
3rd 2-3 wks ditto ditto 4-6 reps heavier weights
4th 1 wk 3 warm up sets + 1 heaviest lift
I like the sound of this. Its very maximum weight focussed so maybe when i have a bit more experience next year. I do tend to build my lifts up to maximum in a session but i am probably more like block 2 or 3 at the moment without putting the mileage in.
Last nights session was
Legs
Back Squats 4 x 4 (122kgs) New PB
Barbell Hip Thrusts 3 x 8 (75kgs) New PB
Banded Reverse Lunges 2 x 10 - (10.5kgs) New PB
Dumbbell Romanian Deadlifts 2 x 10 - Single Leg - Per leg (18kgs) New PB
Dumbbell Standing Calf Raises 3 x 15 (26kgs) New PB
Legs feel tired today but not sore. Feel ready for another session tonight on the Push 2 exercises.
I get what you are saying about the 'shocking the muscles' and they adapt if you dont vary. Honest truth is i never tend to do the same session on any given day anyhow due to life getting in the way. Ie i did a leg session last night and a Push 2 session tonight because i am busy Wed & Thurs. There is plenty of shock value in it.
Definitely helps when for example doing legs. I am still raising my weights consistently but by god there are days where i feel on top of everything and others when i know there isnt a chance in hell.
The way we Power Lifters work is as Follows...
1st 6-8 wks 1 warmup set 12 reps + 4 working sets of 8-10 reps
2nd 4-6 wks ditto ditto 6-8 reps heavier weights
3rd 2-3 wks ditto ditto 4-6 reps heavier weights
4th 1 wk 3 warm up sets + 1 heaviest lift
I like the sound of this. Its very maximum weight focussed so maybe when i have a bit more experience next year. I do tend to build my lifts up to maximum in a session but i am probably more like block 2 or 3 at the moment without putting the mileage in.
Last nights session was
Legs
Back Squats 4 x 4 (122kgs) New PB
Barbell Hip Thrusts 3 x 8 (75kgs) New PB
Banded Reverse Lunges 2 x 10 - (10.5kgs) New PB
Dumbbell Romanian Deadlifts 2 x 10 - Single Leg - Per leg (18kgs) New PB
Dumbbell Standing Calf Raises 3 x 15 (26kgs) New PB
Legs feel tired today but not sore. Feel ready for another session tonight on the Push 2 exercises.
Littlest Hobo
Vital 1st Team Regular
Oh ive started using slam balls in my warm up to get the knees arms and shoulders going. Throwing them around is good fun.
Pompey Yid
Vital Champions League
Thanks for that LH, it seems you have your LEGS covered, though funny thing I/we never did any of them except for Squats, our workouts, LEGS wise were always....
SQUATS Front or Rear...Quads/Legs in general
LEG PRESS...Ditto even more weight used than SQUATS.
Oh yes swapped the order of the above 2, made a difference.
Flat bench/or machine EXTENSIONS, front small Quads(Vastus Medalus or Tear Drop)
Flat bench/or machine CURLS, Hamstrings.
Sometimes, varying times Forward LUNGES.
Do not forget to STRETCH em out!
Anyway mate you'll get there lol! Enjoy.
SQUATS Front or Rear...Quads/Legs in general
LEG PRESS...Ditto even more weight used than SQUATS.
Oh yes swapped the order of the above 2, made a difference.
Flat bench/or machine EXTENSIONS, front small Quads(Vastus Medalus or Tear Drop)
Flat bench/or machine CURLS, Hamstrings.
Sometimes, varying times Forward LUNGES.
Do not forget to STRETCH em out!
Anyway mate you'll get there lol! Enjoy.
Pompey Yid
Vital Champions League
Walt, further to my earlier post there are a couple of LEG exercises if you want...
Free standing SQUATS, carrying the tin of beans again, 3sets x 12 reps or as near as you can get.
Forward LUNGES, Right then Left, or visa versa, again with a tin of beans(other veg tins available) 3sets x 12 reps or as near as you can get.
Forgot to say some of the exercises I have suggested can be achieved as your a rookie without holding a tin, maybe do them clean but as you feel your getting fitter/stronger then introduce the tin weight.
Free standing SQUATS, carrying the tin of beans again, 3sets x 12 reps or as near as you can get.
Forward LUNGES, Right then Left, or visa versa, again with a tin of beans(other veg tins available) 3sets x 12 reps or as near as you can get.
Forgot to say some of the exercises I have suggested can be achieved as your a rookie without holding a tin, maybe do them clean but as you feel your getting fitter/stronger then introduce the tin weight.
Pompey Yid
Vital Champions League
Niall that is good!
15+ reps = Fitness/Body Building.
With a shorter break/rests between sets, say 60seconds
Remember the lesser reps I advise are for strength/bulk, as in heavier weights less reps.
So heavier sets 8-10, 6-8, breaks/rests between sets of 120secs to 180secs, whichever suits.
Again in the heaviest sets 2-4, 4-6, breaks/rests between sets of 240secs to 300secs, whichever suits.
Keep going mate your doing fine by the sound of it.
Oh! I say it again...REMEMBER TO STRETCH afterwards.
Pompey …… thanks Mate .
I really appreciate your posts , advice and ideas .
I’m going to be all over this on January 1st .
Charles Atlas eat your heart out .
I really appreciate your posts , advice and ideas .
I’m going to be all over this on January 1st .
Charles Atlas eat your heart out .
Pompey Yid
Vital Champions League
Cheers Walt, it is all based on Fitness n generally looking after you body!
Now how long will you keep it going? was going to say up! but didn't risk the remarks backlash lol!
Good luck anyway, enjoy!
Littlest Hobo
Vital 1st Team Regular
PY some of those legs exercises are 1) to improve leg strength and 2) to counter issues i have.
My knees are shot to pieces and i find the reverse lunges horrible.....or i did. A few weeks in i can now do them without pain and with a little weight. They are much steadier now.
The single leg romanian deadlift is brilliant for my balance and hammys which needed some work.
I am sold on your earlier schemes i just want to use the one i am doing as a bit of a foundation whilst i try to get fitter. I am still trying to lose weight so dont want to go full on heavy lifting until i can happily fuel it properly.
Bonus is weight has started dropping again. 91kg this morning :-)
Took yesterday and today off so last session was Tuesday evening. Half day on Friday so doing Pull2 then
Push 2
Overhead Press 4 x 4 (47kgs) New PB
Underhand dumbbell bench press 3 x 8 (18kgs) New PB
Abduction Row 3 x 10 (22kgs) New PB
Dumbbell Floor Flies 3 x 10 (13.5kgs)
Close Grip Bench Press 3 x 6 Superset (55kgs)
Alternating Bicep Curls 3 x 10 (16kgs)
Pushups 3 x 12 New PB
My knees are shot to pieces and i find the reverse lunges horrible.....or i did. A few weeks in i can now do them without pain and with a little weight. They are much steadier now.
The single leg romanian deadlift is brilliant for my balance and hammys which needed some work.
I am sold on your earlier schemes i just want to use the one i am doing as a bit of a foundation whilst i try to get fitter. I am still trying to lose weight so dont want to go full on heavy lifting until i can happily fuel it properly.
Bonus is weight has started dropping again. 91kg this morning :-)
Took yesterday and today off so last session was Tuesday evening. Half day on Friday so doing Pull2 then
Push 2
Overhead Press 4 x 4 (47kgs) New PB
Underhand dumbbell bench press 3 x 8 (18kgs) New PB
Abduction Row 3 x 10 (22kgs) New PB
Dumbbell Floor Flies 3 x 10 (13.5kgs)
Close Grip Bench Press 3 x 6 Superset (55kgs)
Alternating Bicep Curls 3 x 10 (16kgs)
Pushups 3 x 12 New PB
