Bought a workbench and weights...
Discussion
When I was younger, from 13-19, I did intensive weight training (wouldn't think it to look at me now..). I did this 4 times a week and got pretty good, and looked quite good, too, ending up having 16" biceps and, at one point a 44" chest and 28" waist (I am 5'7")
However, that was almost thirty years' ago, and to say I am unfit and out of shape now would be an understatement. I am not what you'd call fat, but have a podge, and although I bought a good road bike last year, the hills kill me and the traffic scares me half to death, so that puts me off. I do not enjoy cycling one bit.
So, in a last desperate bid to get fit and lose a bit of weight, I thought, why not try what you always used to be good at? So with that in mind, I have ordered a work bench, a set of dumbbells with 20kg weights, a curl bar and a 50kg weight and bar set to start off very tentatively. All York stuff so I know it'll be interchangeable..
I thought I would remember the sets I used to do - but I cannot remember anything over the basics, bench presses, squats etc. I know that I need to warm up before using the weights, and I have a set of bike-rollers for this. What I would like is some advice on what sets would be best for the initial work outs?
I know that I need to start with very little weight to re-acclimatise myself to techniques - any other advice appreciated.
Cheers
(Edited because my father helped me remember the years I did the training when younger..)
However, that was almost thirty years' ago, and to say I am unfit and out of shape now would be an understatement. I am not what you'd call fat, but have a podge, and although I bought a good road bike last year, the hills kill me and the traffic scares me half to death, so that puts me off. I do not enjoy cycling one bit.
So, in a last desperate bid to get fit and lose a bit of weight, I thought, why not try what you always used to be good at? So with that in mind, I have ordered a work bench, a set of dumbbells with 20kg weights, a curl bar and a 50kg weight and bar set to start off very tentatively. All York stuff so I know it'll be interchangeable..
I thought I would remember the sets I used to do - but I cannot remember anything over the basics, bench presses, squats etc. I know that I need to warm up before using the weights, and I have a set of bike-rollers for this. What I would like is some advice on what sets would be best for the initial work outs?
I know that I need to start with very little weight to re-acclimatise myself to techniques - any other advice appreciated.
Cheers
(Edited because my father helped me remember the years I did the training when younger..)
Edited by chris watton on Thursday 2nd October 11:05
SickFish said:
I personally base my week on a push / pull / legs workout, and I have seen very good results. It has evolved from there though as I went from a "novice" trainer to an "intermediate" trainer.
My basic week started off originally like:
Mon - Pull
- BB deadlift (5x5)
- BB rows (5x5)
- DB curls (5x5)
Weds - Push
- BB bench press (5x5)
- BB incline bench press (5x5)
- DB shoulder press (5x5)
Fri - Legs
- BB squat (8x4)
- Leg press (8x4)
- Calf press (10x4)
I like to keep weights as heavy as possible.
Usually I do 20-30 mins of CV at the end as well as some ab work thrown in too - depending on how I feel.
Just remember, you cannot out train a poor diet - get this in check, calculate your maintenance Kcal and subtract 500, this is your daily net intake.
Calculate your protein requirements (4 Kcal/g)- (remember to include 1-1.5g/lb of lean body mass), take this from your maintenance.
Then work out what 20% of your maintenance is - this is your daily fat intake (9Kcal/g)
Then fill the remainder with carbohydrates to meet your daily needs (4Kcal/g)
Monitor and tweak over a few weeks.
Hopefully this helps
Thank you! That does help.My basic week started off originally like:
Mon - Pull
- BB deadlift (5x5)
- BB rows (5x5)
- DB curls (5x5)
Weds - Push
- BB bench press (5x5)
- BB incline bench press (5x5)
- DB shoulder press (5x5)
Fri - Legs
- BB squat (8x4)
- Leg press (8x4)
- Calf press (10x4)
I like to keep weights as heavy as possible.
Usually I do 20-30 mins of CV at the end as well as some ab work thrown in too - depending on how I feel.
Just remember, you cannot out train a poor diet - get this in check, calculate your maintenance Kcal and subtract 500, this is your daily net intake.
Calculate your protein requirements (4 Kcal/g)- (remember to include 1-1.5g/lb of lean body mass), take this from your maintenance.
Then work out what 20% of your maintenance is - this is your daily fat intake (9Kcal/g)
Then fill the remainder with carbohydrates to meet your daily needs (4Kcal/g)
Monitor and tweak over a few weeks.
Hopefully this helps
I think the first couple of workout/sessions will be with light weights, just to get my body used to the movements..
Oh, this is the workbench I ordered:
http://www.amazon.co.uk/gp/product/B000N3T0T6/ref=...
OK, everything has been delivered and set up.
I did my first (very careful) training session today, and hopefully will be OK for Monday, Wednesday and Friday workouts for the foreseeable future.
I started by spending 10 minutes on my cycle-rollers (so was knackered before I started!
), followed by 3 sets of 10 standard barbell presses, curls (curling bar), dumbbell presses, incline chest fly's and finally bench press (I definitely will need more than the 70kgof weights I have now for the future)! Finished off by a more intensive cycle roller exercise, as I have no squat stands at the moment..
I am pooped, but feel quite good, with the blood running through the muscles for the first time in I don't know when. It was hard, even though the weights used were light, but enjoyable - more enjoyable that I thought it would be for a first 'loosening up' quick session.
A couple of things become clear - more weights needed - especially for bench presses, and I need to get some floor mats, as the garage floor is concrete..
Just hope I recover to do a longer session on Monday!
I did my first (very careful) training session today, and hopefully will be OK for Monday, Wednesday and Friday workouts for the foreseeable future.
I started by spending 10 minutes on my cycle-rollers (so was knackered before I started!
), followed by 3 sets of 10 standard barbell presses, curls (curling bar), dumbbell presses, incline chest fly's and finally bench press (I definitely will need more than the 70kgof weights I have now for the future)! Finished off by a more intensive cycle roller exercise, as I have no squat stands at the moment..I am pooped, but feel quite good, with the blood running through the muscles for the first time in I don't know when. It was hard, even though the weights used were light, but enjoyable - more enjoyable that I thought it would be for a first 'loosening up' quick session.
A couple of things become clear - more weights needed - especially for bench presses, and I need to get some floor mats, as the garage floor is concrete..
Just hope I recover to do a longer session on Monday!
Just ordered another 20kg of weights, some interlocking mats and some diet supplements. I agree about the diet, it is as important as the exercise.
When I used to do it in my teens, I couldn't afford the protein shakes and other stuff (am sure it was a lot more expensive back then, even taking into account inflation..), just raw eggs after a workout - glad I have a little more money to spend this time around....
When I used to do it in my teens, I couldn't afford the protein shakes and other stuff (am sure it was a lot more expensive back then, even taking into account inflation..), just raw eggs after a workout - glad I have a little more money to spend this time around....
FredClogs said:
chris watton said:
I am not what you'd call fat,
Sure? 
)To be honest if your nudging 50 you won't be able to build muscle at the same speed and in the same way you did when you were 17, and even if you could your heart may not like the extra loading, I'd get the doc to check you over and do cholesterol test etc... It may just happen that you can't put on any muscle at that age and you're running the risk of some pretty damaging injuries if you try. I'd stick to a cardio regime and aerobic excerices with light weights, kettle bell work out etc and have a look at your diet.
Meoricin said:
chris watton said:
What?
£5 says he's an unfit older gentleman who desperately wants his excuse to be true.Building muscle might be harder as you get older, but it's definitely not impossible. And weight training is still the most time efficient form of workout in terms of weight loss.
I never expected it to be easy, and I am sure I won't see any change for months, and probably only see real change after perhaps a year. I am in it for the long-haul.
I have a bit of a belly (who hasn't at 47!), and that's it - but it seems I never really completely lost the 'shape' of the upper body since weight training for the first time (4 times a week for over 4 years..), so I am hoping I can 'chisel away' the rough spots in time.
Baby steps for now, though - if I mess it up, I doubt I'll get another chance....
I should explain how I use the bike - I have read quite a few articles relating to cardio-vascular exercise, and many seem to be of the opinion that a harder, more intensive session can be better than slow, snails pace session. With that in mind, I make sure the bike is in highest gear (the smallest cog so harder to pedal), and cycle quite fast until I cannot pedal any longer. I am sure someone fitter could do this for twice as long, at least.
If I put the bike into easier gears, you could end up peddling for hours!
I am not 100% sure if that's right or wrong, but it certainly gets the heart and blood pumping.
To state that you cannot put on muscle past a certain age is rubbish, though, which puts into question the validity of the rest of Fred Clogs' post.
If I put the bike into easier gears, you could end up peddling for hours!
I am not 100% sure if that's right or wrong, but it certainly gets the heart and blood pumping.
To state that you cannot put on muscle past a certain age is rubbish, though, which puts into question the validity of the rest of Fred Clogs' post.
Edited by chris watton on Tuesday 20th May 08:40
TwistingMyMelon said:
Unless you know your bike is fitted correctly I wouldn't recommend doing this and would put too much pressure on your knees.
I'm a keen cyclist and try and stay off the heavy gears for the first hour of riding , unless I am specifically doing sprints/intervals and know I am warmed up
Cycling is great for interval training if done properly
The bike is a Moda Bolero road bike (which, until now, has been criminally underused), and the forks are secured to the rollers - all I have to concentrate on is peddling...I'm a keen cyclist and try and stay off the heavy gears for the first hour of riding , unless I am specifically doing sprints/intervals and know I am warmed up
Cycling is great for interval training if done properly
Edited by chris watton on Tuesday 20th May 12:51
TwistingMyMelon said:
Are you using the bike to tone, build muscle, lose weight or build cardio fitness, what are do you want to achieve overall?
I still wouldn't recommend just pushing a hard gear on rollers unless it was part of a structured training programme
If you want a good simple cardio workout that will tone the legs/lose weight and increase fitness do 3/4 hour 1 hour proper cycling sessions a week, flat out for the hour and try and take in as many hills as possible.
I bought the bike initially just to simply try and get fit. I work from home, but very long hours at times, including weekends, either CAD work on the PC or model making - not the most physical of jobs.I still wouldn't recommend just pushing a hard gear on rollers unless it was part of a structured training programme
If you want a good simple cardio workout that will tone the legs/lose weight and increase fitness do 3/4 hour 1 hour proper cycling sessions a week, flat out for the hour and try and take in as many hills as possible.
I quickly realised that we are not in the ideal location for trying to start cycling again (like the weights, this is something I did regularly when younger, doing 30 miles on Sundays). We are positioned smack bang in the middle of a large hill, and to get to the main road, the only way is up. I was shocked to realise just how unfit I was/am, as I could only make half way up the hill before becoming exhausted and unable to peddle! I allowed this to put me off, and I thought I had wasted £1k on the bike.
With that in mind, I bought some rollers, to try and get used to the bike and practise in safety (the road that the hill is on is always very busy, and I am very inexperienced, I figured it would only be a matter of time that I make a silly mistake and smashed into...
Because of the size of a project I had to work on, the rollers were stored away, and I slipped into not doing anything for the next 12 months. I don't know what motivated me to buy the bench and weights, perhaps it was a feeling of getting older and trying again (properly this time), before it really is too late.
Right now, taking it one step at a time, all I want is to be more fit than I currently am. Once I (hopefully) become more fit and supple, I have little doubt that I shall enjoy the training (and perhaps cycling) a lot more.
So, my main goals are ultimately to be physically (if mot mentally) fit, lean and have at least a modicum of muscle tone. I now have all the equipment I need for this - I just need to stick at it this time...
Stu R said:
chris watton said:
Perhaps I should have gone a little easier on the squats yesterday - am walking around as if crippled this morning - even walking down the stairs was a chore!
Exactly the same boat here today. Worth it, but I'm hobbling around like I've sharted myself and getting into the car took 3 goes Going up the stairs isn't so bad, it's coming down them that's the killer!
Am hoping when I do them again tomorrow, it will have a 'hair of the dog' effect....
goldblum said:
chris watton said:
Going up the stairs isn't so bad, it's coming down them that's the killer!
Am hoping when I do them again tomorrow, it will have a 'hair of the dog' effect....
It won't. It will hurt, you will be weak and you will wish you hadn't bothered. Cheers..Well, they do say, no pain.....
OK, first week complete, and without injury or death, which is quite a bonus!
On Wednesday, I realised I hadn't recovered enough to do squats again, so I did leg extensions and leg curls instead (my god, the leg curls are effective!)
Today, I reverted back to squats, was able to use a little more weight and did more reps than Monday. They don't feel half as bad (my legs) now than they did Monday night!
I start off using the bike rollers and then 2 sets of 12 sit ups - sound's pathetic I know, but I have to get used to them all over again.
Although extremely difficult at times, and hard work, especially the later reps of each exercise, afterwards, I do feel great - knackered, but great.
On Wednesday, I realised I hadn't recovered enough to do squats again, so I did leg extensions and leg curls instead (my god, the leg curls are effective!)
Today, I reverted back to squats, was able to use a little more weight and did more reps than Monday. They don't feel half as bad (my legs) now than they did Monday night!
I start off using the bike rollers and then 2 sets of 12 sit ups - sound's pathetic I know, but I have to get used to them all over again.
Although extremely difficult at times, and hard work, especially the later reps of each exercise, afterwards, I do feel great - knackered, but great.
Stu R said:
Good work, keep slogging away - you'll be surprised how fast your body starts changing if my experience is anything to go by (noob gains are great 
), and how addictive it gets.
Thank you ), and how addictive it gets. Shoulders ache this morning.. lol
I realise that I will need to buy some squat stands, as using the supports on the workbench is OK for now, it won't be for long. Also, I think I made a mistake in buying the bench I did - the bar rack is too wide and holds the bar pretty much exactly in the centre of the textured grips on my bar - exactly where you want to put your hands when bench pressing - so I have to adjust the grip when lifting the bar off the supports and again when finished. With much heavier weights, I can see this being a big problem...
My wife told me my shoulders are very bruised this morning, lol.
OK, I ordered some squat stands (York) and some more weights (4x7.5kg - so I have 120kg altogether). trying to use the workbench stands for squats was getting a little too dangerous...
Although I have only done 4 workouts so far, a by product of this is I now enjoy riding my bike, and enjoy seeing how much further I can get up that darn hill on my workout rest days!
Although I have only done 4 workouts so far, a by product of this is I now enjoy riding my bike, and enjoy seeing how much further I can get up that darn hill on my workout rest days!
Just completed my third month, and am loving it!
I bought a Preacher curl bench (or the torture rack, as I now call it..) and more weights (300kg worth) and now have settled into a routine that works for me.
I changed my protein shake to the lean definition powder, using water instead of milk after the first month, and that's made a hell of a difference. I have two shakes a day and one meal (usually soup and wholemeal bread). I should have weighed myself at the beginning, but the loss is quite noticeable now, after only this short time.
For my workout, I start with squats (Need a stand with spotters, really..), followed by 4 x sets of bench press, 3 x sets of chest fly's, 4/5 x sets of preacher curls, 4 x sets of triceps extensions, 3 x sets of bent over rowing and, if I have any strength left, 3 x sets of either military press or upright rows.
Then I do 3 x sets of leg curls, and the same again for leg extensions, followed by some ab exercises.
I start and finish each workout with some cardio on the bike rollers, 10 minutes before, to warm up and 10/20 minutes after.
Not sure how to proceed, should I do another three months doing what I have been doing, or start training 4 times a week, for example, Monday and Thursday, legs, chest and back, and Tuesday and Friday arms and shoulders, so I can get more exercises for the same muscle groups?
To say that I feel better, both physically, even mentally, would be an understatement. So glad I made that purchase three months ago, on a whim!
I bought a Preacher curl bench (or the torture rack, as I now call it..) and more weights (300kg worth) and now have settled into a routine that works for me.
I changed my protein shake to the lean definition powder, using water instead of milk after the first month, and that's made a hell of a difference. I have two shakes a day and one meal (usually soup and wholemeal bread). I should have weighed myself at the beginning, but the loss is quite noticeable now, after only this short time.
For my workout, I start with squats (Need a stand with spotters, really..), followed by 4 x sets of bench press, 3 x sets of chest fly's, 4/5 x sets of preacher curls, 4 x sets of triceps extensions, 3 x sets of bent over rowing and, if I have any strength left, 3 x sets of either military press or upright rows.
Then I do 3 x sets of leg curls, and the same again for leg extensions, followed by some ab exercises.
I start and finish each workout with some cardio on the bike rollers, 10 minutes before, to warm up and 10/20 minutes after.
Not sure how to proceed, should I do another three months doing what I have been doing, or start training 4 times a week, for example, Monday and Thursday, legs, chest and back, and Tuesday and Friday arms and shoulders, so I can get more exercises for the same muscle groups?
To say that I feel better, both physically, even mentally, would be an understatement. So glad I made that purchase three months ago, on a whim!
_bryan_ said:
Definitely move to a 4 day split and make it as simple as possible, less is more and all that.
What you're doing at the moment is hitting pretty much every muscle group, every workout, which isn't good for recovery.
Thanks for that Bryan.What you're doing at the moment is hitting pretty much every muscle group, every workout, which isn't good for recovery.
At first, it wasn't so bad as I took it easy as I eased myself into it and focused on technique and using lighter weights - but now I am using heavier weights, I find that sometimes, I haven't fully recovered when I do my next workout (but it's not so bad - usually shoulders/chest area)
I take a few supplements with the protein shakes, cod liver oil capsules, B-15, kelp tablets, CLA capsules and 'decabolic creatine' (which is mixed in with the shake) Not sure how effective some of that lot is, though...
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