Bought a workbench and weights...

[DervVW]

You should not hurt your back squating, be very careful of your technique, especially as the weight goes up.

You probably know this.

I can't see the pictures, but I think thats me.

[chris watton]

DervVW said:

You should not hurt your back squating, be very careful of your technique, especially as the weight goes up.

You probably know this.

I can't see the pictures, but I think thats me.

I don't think it was from Squatting - I did quite a robust last few sets of reverse grip BOR a couple of nights before, then deadlifts the following day. I think that had more to do with it. It's not so bad now, I think that perhaps I slightly overworked my lower back and didn't give enough time to fully recover.

[rich888]

Been reading how you have improved your levels of fitness since you started and am very impressed with your progress made (together with a few aches and pains along the way), and wonder whether it might be beneficial for you to read 'The Strength Training Anatomy Workout' book by Frederic Delavier and Michael Gundill, which is available from Amazon, link is http://www.amazon.co.uk/gp/product/1450400957

Some great tips and tricks in the book, along with in-depth information which may well be very useful to any visitors reading this thread.

[chris watton]

rich888 said:

Been reading how you have improved your levels of fitness since you started and am very impressed with your progress made (together with a few aches and pains along the way), and wonder whether it might be beneficial for you to read 'The Strength Training Anatomy Workout' book by Frederic Delavier and Michael Gundill, which is available from Amazon, link is http://www.amazon.co.uk/gp/product/1450400957

Some great tips and tricks in the book, along with in-depth information which may well be very useful to any visitors reading this thread.

Cheers, have added that to my Amazon wishlist.

ETA - bought the book, along with a hyperextension bench.

Edited by chris watton on Thursday 24th September 12:08

[DervVW]

chris watton said:

DervVW said:

You should not hurt your back squating, be very careful of your technique, especially as the weight goes up.

You probably know this.

I can't see the pictures, but I think thats me.

I don't think it was from Squatting - I did quite a robust last few sets of reverse grip BOR a couple of nights before, then deadlifts the following day. I think that had more to do with it. It's not so bad now, I think that perhaps I slightly overworked my lower back and didn't give enough time to fully recover.

Yeah... the build up of the days I suppose will have an impact. The flesh is so weak sometimes!

[LordGrover]

Largely thanks to you Mr Watton, I'm taking up the iron again.
Seeing your transformation has inspired me to have another crack at getting it right and sticking with it. After all, I'm only a year or two older so not beyond the bounds of possibility, just yet.
Just taken the 'before' photos and a few measurements - not sure whether depressing or embarrassing is the right feeling.
Anyway, that gives me lots of room for improvement.

Thanks for this topic and congratulations on your transformation.

[chris watton]

LordGrover said:

Largely thanks to you Mr Watton, I'm taking up the iron again.
Seeing your transformation has inspired me to have another crack at getting it right and sticking with it. After all, I'm only a year or two older so not beyond the bounds of possibility, just yet.
Just taken the 'before' photos and a few measurements - not sure whether depressing or embarrassing is the right feeling.
Anyway, that gives me lots of room for improvement.

Thanks for this topic and congratulations on your transformation.

Thank you, Ian.

Well, I am not apologising!

Looking back, I wish I had taken some 'before' measurements, but at the time, I was so embarrassed at looking at my own body, all I wanted was to lose the fat. I do remember vividly laughing at myself the first time I tried sit-ups, I remember thinking what a state I must look, trying to do a rep with my belly in the way...

I bought this last week, for pre and post warm ups, a back hyperextension bench:

[rich888]

chris watton said:

LordGrover said:

Largely thanks to you Mr Watton, I'm taking up the iron again.
Seeing your transformation has inspired me to have another crack at getting it right and sticking with it. After all, I'm only a year or two older so not beyond the bounds of possibility, just yet.
Just taken the 'before' photos and a few measurements - not sure whether depressing or embarrassing is the right feeling.
Anyway, that gives me lots of room for improvement.

Thanks for this topic and congratulations on your transformation.

Thank you, Ian.

Well, I am not apologising!

Looking back, I wish I had taken some 'before' measurements, but at the time, I was so embarrassed at looking at my own body, all I wanted was to lose the fat. I do remember vividly laughing at myself the first time I tried sit-ups, I remember thinking what a state I must look, trying to do a rep with my belly in the way...

I bought this last week, for pre and post warm ups, a back hyperextension bench:

Hey Chris, how are you getting on with the back hyperextension bench that you purchased back in September, I seem to recollect you were having a bit of grief with your back so wondered whether it cured the problem or made it worse?

[chris watton]

rich888 said:

Hey Chris, how are you getting on with the back hyperextension bench that you purchased back in September, I seem to recollect you were having a bit of grief with your back so wondered whether it cured the problem or made it worse?

Hi Rich, I use that bench every day without problems, my back seems to have sorted itself and am now working up to what I was lifting before.

[chris watton]

OK, I took these (not very good) pics yesterday, no a year and a half in, and now aged 49, Gulp!





Will be working more on definition during the next 6 months.

Ordered a Dip rack, so I will be able to add Dips at last.

[fidzer]

Hi Chris. Just wanted to congratulate you on your efforts! I've dipped in and out of this thread a few times and recently have purchased a cage with the lat pull down arrangement similar to yours along with tricep rope and dip bars.
I'm currently doing strong lifts 5x5 with a few extras like 3 sets of dips to fatigue or not very many wide grip pull ups :-). I'm also doing half an hour of cardio on my non lifting days.
My reasons for starting echo yours very well and if I can achieve half of what you've done I'll be chuffed.
Are you still enjoying it?

All the best,
John.

[chris watton]

fidzer said:

Hi Chris. Just wanted to congratulate you on your efforts! I've dipped in and out of this thread a few times and recently have purchased a cage with the lat pull down arrangement similar to yours along with tricep rope and dip bars.
I'm currently doing strong lifts 5x5 with a few extras like 3 sets of dips to fatigue or not very many wide grip pull ups :-). I'm also doing half an hour of cardio on my non lifting days.
My reasons for starting echo yours very well and if I can achieve half of what you've done I'll be chuffed.
Are you still enjoying it?

All the best,
John.

Hi John, thank you for your kind words, and well done you - taking the first step is half the battle!

I am still enjoying it, now more than ever. My lifestyle has changed completely from 2 years ago, and I feel all the better for it.

Starting with the 5x5's is the best thing to do for the first 12 months, I think. It is the main compound movements that make the most difference. I plan to do an update on this thread in May, exactly 2 years since starting.

I would highly recommend this Arnold book, it is now my favourite read!:

http://www.amazon.co.uk/gp/product/0684857219?psc=...

And am now using a 6 day per week program from the book:

Sunday/Wednesday:

Bench Press – 5 sets of 12-8 reps
Incline bench Press – 4 sets of 12-8 reps
DB Pullovers – 4 sets of 12-8 reps

Wide grip Chin Ups – 50 reps (However many sets it takes to get to 50)
Bent Over Rows – 4 sets of 12-8 reps

Deadlifts /Rack Pulls – 5 sets of 5-1 rep

Crunches – 5 sets of 25 reps

Monday/ Thursday:

BB Clean and Press – 4 sets of 12-8 reps
Low Pulley Lateral Raises (or DB) – 4 sets of 20-10 reps

Heavy Upright Rows – 3 sets of 10, 6, 4 reps to failure
Push press – 3 sets of 6, 4, 2 reps to failure

Standing BB Curls – 4 sets of 12-8 reps
Seated DB Curls – 4 sets of 12-8 reps
Close grip Bench Press – 4 sets of 12-8 reps
Triceps Rope Push Downs/Extensions – 4 sets of 12-8 reps

Wrist Curls – 4 sets of 12-8 reps
Reverse Wrist Curls – 4 sets of 12-8 reps

Leg Raises – 5 sets of 20-12 reps

Tuesday/Friday:

Squats – 5 sets of 12-5 reps
Lunges/Front Squats – 4 sets of 12-8 reps
Hamstring Curls – 4 sets of 20-12 reps
Standing Calf Raises – 4 sets of 20-12 reps

Straight leg Deadlifts – 3 sets of 10, 6, 4 reps
Good Mornings - 3 sets of 10, 6, 4 reps

Reverse Crunches – 5 sets of 25 reps

I plan to follow this routine for at least 6 months, I find it very balanced, and much better than my awful 'bro-splits'

[fidzer]

Hi Chris,

Thanks for the comprehensive reply.

At the moment the 5x5 routine still leaves me with a bit in the tank but I'm sure that'll change once the weight ramps up.

Looking forward to your May update.

Cheers.

[Hoofy]

chris watton said:

Starting with the 5x5's is the best thing to do for the first 12 months, I think.

Agreed, forget bicep curls, tricep kickbacks and crunches. Build a solid foundation then work on ancillaries.

[chris watton]

Hoofy said:

Agreed, forget bicep curls, tricep kickbacks and crunches. Build a solid foundation then work on ancillaries.

Absolutely!

If you still have some gas in the tank at the end of your 5x5 session, I would recommend doing a few sets of Pull Ups (any variation). These are ideal as they do help increase your real world strength and, at the end of a back-breaking all compound session, they give a good stretch to your spine, helping uncompressing the spine and lumbar region. (Although difficult at first, they do an awful amount of good in a very short amount of time)

If you feel that pull ups are too much to begin with, buy a resistance band to help.

Edited by chris watton on Friday 26th February 10:09

[Hoofy]

It is only after about 3 years of training that I started doing bicep, tricep and calf work but more for functional stuff - biceps are good for undercuts when climbing, plus strengthening the ligaments for tennis; triceps kickbacks for tennis (smashes, serves, slices); calf work for sprinting and jumping. I guess it's more for active rest days. I throw in some shins work (to avoid shin splints), wrist work, grip work (cue wking jokes) and stretching on those days, too.

[chris watton]

Hoofy said:

It is only after about 3 years of training that I started doing bicep, tricep and calf work but more for functional stuff - biceps are good for undercuts when climbing, plus strengthening the ligaments for tennis; triceps kickbacks for tennis (smashes, serves, slices); calf work for sprinting and jumping. I guess it's more for active rest days. I throw in some shins work (to avoid shin splints), wrist work, grip work (cue wking jokes) and stretching on those days, too.

I assume you train specific areas for your other sports, whereas I train for overall muscle/strength development (and at the beginning, fat loss)?

I bought a Preacher Curl bench early on, I hardly ever use it now..

[Hoofy]

chris watton said:

Hoofy said:

It is only after about 3 years of training that I started doing bicep, tricep and calf work but more for functional stuff - biceps are good for undercuts when climbing, plus strengthening the ligaments for tennis; triceps kickbacks for tennis (smashes, serves, slices); calf work for sprinting and jumping. I guess it's more for active rest days. I throw in some shins work (to avoid shin splints), wrist work, grip work (cue wking jokes) and stretching on those days, too.

I assume you train specific areas for your other sports, whereas I train for overall muscle/strength development (and at the beginning, fat loss)?

I bought a Preacher Curl bench early on, I hardly ever use it now..

That's what I mean - it's for sports (hence explaining what each thing is for!).

I haven't stopped squats, deads, rows etc for strength. (I did ease off for broken finger!)

[chris watton]

OK, it has been two years since I started this thread, so thought I'd do a little update. I am still loving it!

Since the New Year, I have been running a 3 day, twice weekly split which eventually morphed into more exercises:

Sunday/Wednesday – Chest & back (3 x chest, 5-6 x back exercises):
Bench Press – 5-8 sets of 12-1 reps (3 sets of 12-8, and then 3 or more sets of 5-1 reps plus one or two drop sets to finish)
Incline bench Press – 4 sets of 12-8 reps
DB Pullovers – 4 sets of 12-8 reps

Wide grip Chin Ups – 50 reps (However many sets it takes to get to 50)
Deadlifts /Rack Pulls – 5 to 1 set of 5-1 rep (once per week only)
Bent Over Rows – 4 sets of 12-8 reps
T-Bar Rows – 4 sets of 12-8 reps
Seated Pulley Rows – 4 sets of 12-8 reps
Reverse Grip (underhand) Pull Ups– 3-4 sets of 12-10 reps

Monday/ Thursday – Shoulders and arms (4 x shoulders, 2-3 x tri’s/bi’s):

BB Clean and Press – 5-8 sets of 12-1 rep
Low Pulley Lateral Raises (or DB) – 4 sets of 12-8 reps
Heavy Upright Rows – 3 sets of 10, 6, 4 reps to failure
Face Pulls – 4 sets of 12-8 reps

Close grip Bench Press – 4 sets of 12-8 reps
Standing BB Curls – 4 sets of 12-8 reps
Triceps Rope Push Downs/Extensions – 4 sets of 12-8 reps
Incline DB Curls – 4 sets of 12-8 reps
Dips – 4 sets of 12 reps
Hammer or Reverse Curls – 4 sets of 12-8 reps (All secondary bi and tri work to be super-setted)

Tuesday/Friday – Lower body:

Squats – 5-8 sets of 12-1 reps (3 sets of 12-8, and then 3 or more sets of 5-1 reps plus one or two drop sets)
Lunges/Front Squats – 4 sets of 12-8 reps
Hamstring Curls – 4 sets of 20-12 reps
Standing Calf Raises – 5 sets of 15reps

Straight leg Deadlifts – 3 sets of 10, 6, 4 reps
Good Mornings - 3 sets of 10, 6, 4 reps

This is my last week of this routine for a month or so, as I feel I need a little break, so will be doing a 5x5 power routine for 5-6 weeks starting from next week. I shall then continue with the above split, as it seems the most balanced routine with a lot of very effective exercises. If it isn't broke..

This year, I have managed to beat my old 1RM/PB's on:

Clean and Press - 80-85kg
Squat - 150-160kg
Bench Press - 122.5-135kg
Deadlift - I haven't gone for a PB since last year, when it was 170kg. I have been running a separate programme to increase this over the past 16 or so weeks. I Deadlifted 170kg again last Sunday and it went up a lot easier than the first time I tried, so am confident I will get a 180-185kg PB within the next couple of weeks. I have waited so long because I am always apprehensive when it comes to this exercise, so I want to make sure my whole body can more than take it when I do try for a new PB.

I have been on a bit of a calorie deficit for the past few weeks, and am now 73kg (was between 75-76kg for most of the first half of this year). I would like to lose a couple more kg (am 5'7"), and am determined to lose the last vestiges of fat that's stubbornly clinging on around my waist.

I bought an Olympic barbell and set of weights a couple of months ago, which I enjoy using more than the thinner 1" barbell. Plus, I am thinking of buying a leg press/hack squat machine (which only takes 2" plates), to add more variety to leg day.

I think in the first year, I was finding my feet, working on form, ROM etc., to help minimise any potential injuries (and the first 6 months I was on a massive calorie deficit to eliminate the bulk of my fat - I was over 90kg)!. On the whole, this has worked, and the second year I have concentrated on just a couple of routines that always involve the main compounds at the heart of them, with more secondary compounds thrown in. I think the only isolations I do are the lat raises, and a couple of biceps/triceps exercises.

I have learned that diet is every bit as important as the training, and at my age, I really do not need to eat a lot at all, so bulking for a 49 year old is simply out of the question - I have always stuck to or just below 2000 calories per day. If I have much more than that, no matter how hard or how long I train, my weight goes up and my waist grows slightly.

Anyway, here are some pics I took today, again, apologies for the tatty looking garage, but if I renovate it now, I would have to stop training while the work's carried out - and that's out of the question for now!







And, to prove I do work my legs (which were terrible when I first started, I had never worked them before):


I look forward to the next year!

[didelydoo]

As I've mentioned in the training thread, you've made great progress and look great as a result! Particularly impressive is the dedication to stick with the plan, even more so a 6 days split- the volume is very high and you've stuck at it for a very long time. 6 day splits are a killer.

the only downside is you'll now feel lazy doing a 3 day split- mark my words, you'll add in extra days soon

Great work and well done