phys sam

Hi everyone,

I'm a new weightlifter (obviously). Previously just footie, cricket, golf.

Started October (so 3-4 months) when my missus told me I was getting a bit flabby! I lost a stone really quickly and am now trying to put on muscle. Training 3-4 week with lots of compund movements (squat, deadlift and cleans).

Just as record for me really - I'm progressing well in strength.

Comments welcome

cheers

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phys sam

Sorry my shorts like I'm wearing a nappy............I'm not...............I promise

gym rat

good base to start from mate, what your doing is definatly working for you, as for the flab... that can be sorted with diet,

Con

Good base!

Bulldozer

Yep good base to build on matey.

Compounds are the way to go for sure ;)

Hit them hard and sort out a good diet and enjoy those newbie gains while you can

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phys sam

Bit more info:

3-4 week training
back/bi, chest/tri, shoulders/legs
football (not great standard anymore LOL) sat
one run 4-5 miles somewhere in between

Chest/Tri

Flat bench
Incline DB's
Flat flies
Narrow grip bench
Skullcrusher
Dips (vary weighted or not)

Back/Bi

Pull ups
Deadlift
Bent over row
EZ curls
Hammer curls
Incline seated curls

Shoulders/ Legs

Squat
Clean/Press
Split Squat (Smith Machine)
Shoulder Press
Quads curls
Latersal raises
Hams curls
Seated bent over lateral raises

Home time

My biggest problem at the moment is then temptation to keep going adding more and more. (legs and shoulders is the obvious one). I probablky need to separate shoulders and legs, although IU'd still be tempted to do

Shoulders

Clean/Press (or just military press)
Seated raises
Lateral raises
Bent over raises
Upright row
Shrugs

Where the hell do you stop!!?

Bulldozer

How many sets and reps are you doing mate??

There are a lot of exercise's there...

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If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France



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phys sam

I aim 6-8 reps of most exercises (more on some like weighted dips - depending on where in my session they are).3 sets on each exercise (with warm up).

e.g. Squat last night

60Kg bum to floor ten times
100kg twice
120kg twice
140kg 3 sets 8 reps

Same for bench and deadlift.

Normal exercises like curls, I just do 3 sets of 6-8 (lower the weight if i can't get 6 on the last set)

Hope that makes sense?

sam

Bulldozer

I think your doing too much mate.

I have shown the changes what i would do above, i would probably put shoulders in with chest/tri's also.

Just my opinion

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If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France



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Robbie

lol, the two words I thought of before I saw any other post


" nice base "


Lucky swine! Some of us have had to start with matchsticks ;)

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dmcc

Good advice from Bully - I'd take it.

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phys sam

Happy to take the advice and I've heard it in relation to loads of other peoples posts......

It would certainly help with cutting down work out time, but I can't help feeling I'd be underdoing it. Before someone says it, I do put everything in to my workouts (compounds especially), but I find that after a few mins I get a bit more energy back again.............I think I'm getting addicted to that feeling where you literally can't do anymore

Is it the case that doing what I'm doing (too much) is harmful (ie overtraining) or is it that I'm just wasting my time doing it. (ie the gains that can be made have already been made and the extra just won't make any difference)?

I hope some of that makes sense

Bulldozer

You only need to stimulate the muscle mate, not annihilate it!!

Your muscle grow at rest, not while your in the gym.

Stimulate the muscle, eat lots of food, lots of rest and you grow!!

If you overdo things, which IMO you are, then your make little to no progress. Atleast once your past the initial newbie gains period.

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If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France



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phys sam

duly noted

Thanks

phys sam

Right, pics from 3 months in attached.

I've taken advice on board re: program, and haven't missed a session.

Diet more of an issue (as you can see). Eat ok for 3 meals but then its the everything else as well!!

I'll keep posting every 3 months.

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