jango

hi there,

been a lurker for a couple of weeks, reading round trying to educate myself. what a great site full of good info.

anyway i am a 31 year old male who recently realised that im not as strong or healthy as i thought. i am 5' 8" tall and weigh 12- 12 1/2 stone. i used to be a butcher for 10 years and got some good strength from lifting a lot of carcuses and boxes of meat up to 100lb on a daily basis. i changed jobs about 4 years ago and started doing security and basically left any sort of excersise or lifting with my old job.

i realised about a month ago that i was completely out of shape when i got stuck in a situation where i had to go toe to toe with a fella who was around 6'3" about 17 or 18 stone. anyway although i managed to get the better of him eventually ( **** loads of martial arts and fighting training in my younger years ) it really highlighted how out of shape i am, and the 15-20 ciggies a day dont help.

so my goals are to get some strength back and also to help me feel better about myself to hopefully help to kick the ciggies. a bit of size would also be nice.

now i am realistic... its taken me 4 years to get this out of shape so i assume its gonna take 2 or 3 years hard work to get it back.

i recently joined the local gym and have been going three times a week for the past 3 weeks.

each trip to the gym i normally do:
shoulder press 5 sets 7 reps 30kg
bench press 5 sets 7 reps 30kg
lat pull downs 5 sets 7 reps 55kg
low rows 5 sets 7 reps 55kg
bicep curls 5 sets 7 reps 25kg
leg curls 5 sets 7 reps 45kg

i also do some stomach stuff.
for some cardio i have been going out on my mountain bike for an hour or so twice a week.

my diet in the past has been pretty awfull and i usually eat pretty much everything that is not too good, although i am in the process of changing it though.
i have started to incorporate a lot more fish, chicken pasta and rice into my diet as well as fruit and veg. my misses even bought me a blender to make some fruit smoothies and stuff.

over my first three weeks i have started to fell better within myself and am even getting a better sleep at night and have even noticed a slight change to my body.

anyway i just wanted to say hello basically and maybe get a few pointers and things.....

i know you will tell me to look at my diet as that is one of the most important things but it is changing for the better.

YetiMan

Welcome first mate. Do you do that routine every single time you are down the gym? Because if you are then I think you are well over working your self doing the same thing over, a little is often better.

The cardio to loose weight you could up. When I dropped most of my weight I was doing

40 mins every day morning cardio. Wake up do 40 mins cardio, which for me was walking to the shops, or the bike. After every gym session 30 mins - 1 hour of cardio after your weights.

Others may offer better advice but its a start mate.

A 3 day split routine is a good one, please look at this post by TH&S mate,
http://www.uk-muscle.co.uk/getting-s...beginners.html

get me big

hello fella and welcome.am relatively new to this too but have been training for a little while now i am in security just like yourself and at 6ft and bang on 10 3/4st am needing to increase my preasence too. i am slowly but sure ly getting there as was around 10.1st when i started and all i have been doing is eating clean but absolutely shoveling it in lifting big programe is still a working progress as i aint got much help at my gym but am getting there and rest well.but look through the diet sections mate and sort that out first it is the most important thing. good luck fella
tel

get me big

seriously nice little link there yetiman fairplay helped me out with that one lol:love:

YetiMan

No worries mate, its a great thread by TH&S, its what I basicaly use. I find it great and have gained more from doing that than I did with my own plan.
Happy to help

jango

thamks fhe replies.


yes yetiman i have been doing that routine every time i go to the gym, although the majority of the time i feel like i could do more especially on the back but tend to struggle a bit with the shoulder presses even though they are light.

just had a quick look through that link you gave me and it looks pretty good thanks to you and the original poster.

get me big: cheers mate ..! the diet is something i really need to work on more consistantly but at least its going in the right direction. and i know exactly what you mean by needing a bit more presence in our job.

any way shooting off to work now !

cheers!

junior

Welcome to the board mate, hope you enjoy it.

junior

cellaratt

Welcome aboard

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I'm like a Super Hero with no powers or motivation.

davetherave

JANGO!!!!!!!!!!!!!!!!!!!!!!!!

welcome my good man

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PB's
Deadlift 140kg 1x5 <(09/06/08)
Squat 122kg 1x5 <(12/07/08)
Bench 108kg 1x5 (14/07/08)
Incl bench 88kg 1x8 (14/07/08)
Military Press 72.5kg 1x6 <(28/06/08)
Shrugs 160kg 1x8
Seated db press 33.2kg for 8
dips b/w + 17kg 1x8 (14/07/08)