Critique my starter package please

Typhoon.

Hi everyone

Been reading this forum now for a couple of weeks trying to get a good basic knowledge of diet / weights /cardio and the amount of information and patience you all have is wonderful.

I've decided to start doing some weights to improve my fitness / health /wellbeing (avoiding injuries)/ (and last but certainly not lest) physique ( oh the vanity)

my stats: 30 year old Male, 5'8 , 11 st 2lb...not skinny...just mr average. have never played sports growing up so my mental discipline is weak enough

I'll start with my cardio
I started jogging a few weeks back to get my fitness up to a basic level..just doing 2-3 mile every second or third day. I'm happy now i can do 3 mile without stopping. So now its time to move to sprints...started doing them tonight...OMG theyre hard..I couldnt do 30 seconds flat out so i done about 20 seconds...six times...with about a 30 sec break in between...next night it'll be 7 sprints ....then 8 etc etc....till i can up the time then start at 5-6 again..
should i give up the 3 mile runs altogether?

the dog has to be walked everynight aswell so that'll be a 2-3 mile walk everynight


for weights
Plan on doing 5 days a week
nearly all excercises will be 5x5 (5 warm up sets to 5 working sets with 5 reps)
Monday: Back and Biceps
Bicep curls , hammer curls (and a few chin ups if i can manage em so far can only manage a few sets of 3-5 reps)
Bent over row (with dumbbells,one hand at a time)
Bent over row (barbell)
Deadlifts

Tuesday : Shoulders traps lats
Arnold Press, military press
Shrugs
Lateral raises, front raises

Wednesday: chest, triceps
Bench Press, incline Bench (cant do a heavy weight here because the bench doesnt have a support high enough when the bench is inclined)
Dumbell Kickbacks
and some press ups..

Thursday: Legs
Squats (again dont have a squat rack so cant go heavy with weights, trying to do with dumbbells)
Belgian split squats
Lunges
and maybe some stiff leg deadlifts

Friday: Core
Sit ups, leg raises, Plank, dorsal raises , side bends(with dumbell)

If any week i cant do 5 days I'll do as many compound excersises as i can every other day. (squats deadlifts military press bench press)
The weights i have are the set from argos and the bench is below
http://www.argos.co.uk/static/Product/partNumber/3026397/Trail/C$cip%3D1500011615.Sports%2Band%2Bfitness%3EC$cip%3D1500011656.Home%2Bgym%2Bequipment%3EC$cip%3D1500011657.Weight%2Blifting%2Band%2Bexercise%2Bbenches.html
I've removed the leg bits and the flys..found em both useless. I've being using dumbells as much as i can because my left side is weaker than my right...so gonna try balance that for a while
also i'm afraid to go too heavy with the weights because i dont want to pick up an injury (especially my back)plus i'm benching at home on my own with no spotter


And just as important Diet

only starting to try and eat more now..was limiting my intake to try drop fat

Morning
7:30am Branflakes (big Bowl) skimmed milk
10am handful of Nuts (plain unsalted)
11am Bannana, small packet raisins...Tea
2pm Medium brown roll with chicken brest,ham or turkey (no butter), apple..Tea
3:30 Bannana, nuts again
My workout and sprints go in here
6 or 7 Dinner usually spag bol, Chicken jalfrezi, Rogan Josh,Chilli mince (all loded with peppers, spinich, sugarsnap peas or mange tout). Somedays it will be lasagne or other "bad" dinners...but there will always be LOADS of veg...the wife is a fantastic cook


I dont know should i be eating more...i'm scared of putting on pounds around the belly
should i be sticking a few boiled eggs in there aswell..maybe one after breakie and one after workout....i loves them

sorry for the extremely long post but just wanted to give you everything so i can get an honest opinions

I've read the stickies and according to them i should be eating more i reckon

Thanks:o

EileenG

Workouts look very good. You can alternate HIIT (sprints) one day with a three mile run the next.

Make sure you have a proper rest day. Walking is fine on the rest day!

Nice to see someone doing proper lifts like squats and deads. You can go pretty heavy on dead and stiffleg deadlifts, as it's easy to drop the weight if you fail.

Your diet is where you could do with some work. Box cereals are generally full of sugar and processed junk. Porridge or eggs are better.

Go easy on the bananas and raisins. Both high-gi fruits that will spike insulin. The only time I'd eat those are before your workout.

At lunch, lose the roll (even brown bread is pretty crap) and eat a big salad instead. You can buy bags of washed salad or spinach which are easy and much better. Fat is not your enemy, a good olive oil dressing is tasty and helpful.

You can have tasty dinners with lots of spices etc, as long as you go very easy on the pasta etc. Lots of veg is excellent. Don't forget that steak is a great dinner (easy to cook too) and red meat will do great things for your testosterone levels.

You might think about including a small whey shake after lifting, but it's not essential.

Typhoon.

Thanks Eileen

I was expecting to be told i was doing a lot more wrong....phew...i got off light

Ermm...on dropping the heavy weight if i fail...wifey wont like it if the weight comes down through the ceiling...oh no no no wifey wouldnt like that at all at all at all....s;pose i could always do them out the back garden...hmmmm

Ok I'll knock the Bran flakes on the head and have a big bowl of ready brek,,,,with a spoon of honey...cant really handle the real oaty stuff

I'll throw in the odd 3 mile run here n there so..just to keep me able for it

I was gonna try and stay away from the protien powder but seing as you've suggested it I'll try having one scoop post work out

Oh...and you wont hear me complaining about having to eat steak...NYOM NYOM NYOM NYOM

thanks again Eileen

aye

i agree with eileen, i like the workout too.
things i would change tho.

shoulder day, add in something for the posterior delts, bent over lateral raise possibly.
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html

tricep/chest day, add in another tricep exercise if you can. do dip off the bench even.
http://www.chfpatients.com/faq/exercises/chair_dips.htm

if you cant go heavy on the incline bench, you could try an incline fly with the dumbbells.

squats, as you are using dumbbells, and as its a home set up you might find the dumbbells a bit light after a while. if that does happen try overhead squats.
http://www.exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html

you could also do step ups
http://www.exrx.net/WeightExercises/Quadriceps/DBStepUp.html

leg day - i would definately do the stiff leg deadlifts as you have a very quad heavy leg day.


doral raises - dont like em. they compress on your spine as you are raising our head and legs at the same time. try just doing back extensions. your lower back will be getting worked with you deadlift anyway

if you need to build your chins, do some negatives on you bicep/back day.

also, as you are a beginner be careful on your form when deadlifting and squatting.

who would say no to steak!!!

aye

Typhoon. wrote: »

have never played sports growing up so my mental discipline is weak enough


for weights
Plan on doing 5 days a week

sorry, this is just a secondary thought, but will you stick to a 5-day a week program.
giving up 5 night a week or time with friend/family all of a sudden and during the summer.

give it a go all the same, if you find you are getting tired of weight every weekday you can break down to a 3 day split.

when are you doing the cardio if you are doing weights 5 days a week?

not taking anything away from the plan, just wondering if you'll find it tough to fit it all in

BossArky

Typhoon. wrote: »

the dog has to be walked everynight aswell so that'll be a 2-3 mile walk everynight

Strap two of the heaviest dumbbells you have onto the dog - one on either side. Drag him 1 mile down the road on his ar$e. Now this is the tricky bit, quickly unstrap dumbbells from dog and sprint hard towards home - a dumbbell pumping in each arm as the dog goes mental and tries to chase you down. Repeat each day for a month, then adjust db weight accordingly as both your fitness level and that of the dog increases.

Typhoon.

aye wrote: »

i agree with eileen, i like the workout too.
things i would change tho.

shoulder day, add in something for the posterior delts, bent over lateral raise possibly.
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html

tricep/chest day, add in another tricep exercise if you can. do dip off the bench even.
http://www.chfpatients.com/faq/exercises/chair_dips.htm

if you cant go heavy on the incline bench, you could try an incline fly with the dumbbells.

squats, as you are using dumbbells, and as its a home set up you might find the dumbbells a bit light after a while. if that does happen try overhead squats.
http://www.exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html

you could also do step ups
http://www.exrx.net/WeightExercises/Quadriceps/DBStepUp.html

leg day - i would definately do the stiff leg deadlifts as you have a very quad heavy leg day.


doral raises - dont like em. they compress on your spine as you are raising our head and legs at the same time. try just doing back extensions. your lower back will be getting worked with you deadlift anyway

if you need to build your chins, do some negatives on you bicep/back day.

also, as you are a beginner be careful on your form when deadlifting and squatting.

who would say no to steak!!!

Thanks Aye...i've scratched the dorsal raises from program

those rear lat raises look hard...they must be good

I forgot to say i do some dips on tricep day and also i tie a weight to a skipping rope and raise and lower it from behind my head...the dumbbells are too awkward to use to do this

The overhead squat ...would that be awkward without the squat rack..i'd prob have to keep that fairly light too

when are you doing the cardio if you are doing weights 5 days a week?

every second day after weights its straight out the door to do sprints or a run

if i dont stick it... i'll try do as many of the big compound excercises as often as i can.....i know not much of a plan...but i have to start somewhere

Typhoon.

BossArky wrote: »

Strap two of the heaviest dumbbells you have onto the dog - one on either side. Drag him 1 mile down the road on his ar$e. Now this is the tricky bit, quickly unstrap dumbbells from dog and sprint hard towards home - a dumbbell pumping in each arm as the dog goes mental and tries to chase you down. Repeat each day for a month, then adjust db weight accordingly as both your fitness level and that of the dog increases.

Lol..thats so funny :D:D

Pure genius !!!... why didn't I think of that!??

BossArky

I suppose the point I'm trying to make is that you can use your dog as a running partner. What kind of dog is it?

I had two setters growing up. Whenever I would start running with them on a lead they would get excited and run along too, ears flapping in the breeze.

They always ran a tiny bit faster than whatever speed I was going at though. This meant that they would pull you along slightly if you didn't speed up. If you did speed up, they then increased the speed a tiny bit more until you are bombing along.

It was great fun and it may be an interesting way of making running more interesting (if you have dogs like that).

Typhoon.

Yeah i can bring her (cavalier spaniel) when i'm doing the sprints because i go to a school yard ...so theres no traffic she can be off the lead and potter about

sometimes if was doing a long run i'd stay around town so it wouldnt really suit to bring her...but i'f i go to tramore and run on the beach she comes with me...doesnt always suit though if the tide is in it makes running hard.beach is too stoney..would only bust an ankle

if she comes for a run with me its handy cos means i dont really have to walk her that night

Money Shot

Typhoon. wrote: »

Hi everyone


for weights
Plan on doing 5 days a week
nearly all excercises will be 5x5 (5 warm up sets to 5 working sets with 5 reps)
Monday: Back and Biceps
Bicep curls , hammer curls (and a few chin ups if i can manage em so far can only manage a few sets of 3-5 reps)
Bent over row (with dumbbells,one hand at a time)
Bent over row (barbell)
Deadlifts

Tuesday : Shoulders traps lats
Arnold Press, military press
Shrugs
Lateral raises, front raises

Wednesday: chest, triceps
Bench Press, incline Bench (cant do a heavy weight here because the bench doesnt have a support high enough when the bench is inclined)
Dumbell Kickbacks
and some press ups..

Thursday: Legs
Squats (again dont have a squat rack so cant go heavy with weights, trying to do with dumbbells)
Belgian split squats
Lunges
and maybe some stiff leg deadlifts

Friday: Core
Sit ups, leg raises, Plank, dorsal raises , side bends(with dumbell)

I agree that the five days of weights a week for a beginner is probably too much and reeks of just trying to get everything in. I say this as each workout is pretty full too. Beginners can see great gains from a three day a week full body routine, and it might be very hard to stick to, meaning more likelyhood of just giving up. You can then start to split when you plateau.

Also, I don't really see the point in doing 5 sets of Bent over rows with a barbell and then doing the same exercise again with dumbells for five sets. Ditto bench - Incline and flat bench can be alternated rather than doing them both each time. Ditto arnie/ Military press. Ditto Squats / Belgian squats. You could just do the hammer curls if your doing pull ups.

Just trying to save you time here - why kill yourself when you don't have to. Quality is far more important than quantity.

Typhoon.

You could have a point about the amount alright money... but the starting strength program has bench decline excercises in it...i dont have them facilitys

Edit: I start and finish work early so i have an hour or two window everyday to fit in the program

thanks for the tips all... i should be able to streamline it with ye'r help

Brian?

BossArky wrote: »

I suppose the point I'm trying to make is that you can use your dog as a running partner. What kind of dog is it?

I had two setters growing up. Whenever I would start running with them on a lead they would get excited and run along too, ears flapping in the breeze.

They always ran a tiny bit faster than whatever speed I was going at though. This meant that they would pull you along slightly if you didn't speed up. If you did speed up, they then increased the speed a tiny bit more until you are bombing along.

It was great fun and it may be an interesting way of making running more interesting (if you have dogs like that).

I have to agree there, I actually prefer to run with the dog. Although I feel ashamed of myself when I am wrecked when we get home and he's still bouncing around like a lunatic ready to go again. He's a wheaten terrier though so its probably to be expected.

aye

Typhoon. wrote: »

Thanks Aye...i've scratched the dorsal raises from program

those rear lat raises look hard...they must be good

yup, make sure you keep your back straight when doing them

Typhoon. wrote: »

I forgot to say i do some dips on tricep day and also i tie a weight to a skipping rope and raise and lower it from behind my head...the dumbbells are too awkward to use to do this

just do a dumbbell tricep extension
http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html

tying it to a skipping rope sounds dangerous.

or do a close grip bench press, ie, keep you hand shoulder width on the bar, but when you lower the bar keep your elbows in by your side, so the emphasis is on the triceps.
http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html

Typhoon. wrote: »

The overhead squat ...would that be awkward without the squat rack..i'd prob have to keep that fairly light too

with the overhead squat you need a wait you can hold up, so essentially you can start it by doing a shoulder press.

sharkDawg

Typhoon. wrote: »

Friday: Core
Sit ups, leg raises, Plank, dorsal raises , side bends(with dumbell)

I really don't think there is that much point in having a set day for doing core work, your core will be hit by doing squats, deadlifts, standing military press, etc and your friday plan could really be done at the end of each of your other sessions. I also recommend you spread out your sessions a bit, maybe do Monday, Wednesday, Friday, Sunday and then start on tuesday the following week, going five days in a row is great in theory but your body will tell you otherwise especially when its new to it all.

BossArky

sharkDawg wrote: »

I really don't think there is that much point in having a set day for doing core work, your core will be hit by doing squats, deadlifts, standing military press, etc

I don't get the "don't bother with separate core work" thing.

I've started to throw some situps, medicine ball and mat stuff back into my workouts just to give me a bit of DOMS in my abs. Don't get this from squats, deadlifts or anything else with the exception of pull ups/leg raises.

aye

BossArky wrote: »

I don't get the "don't bother with separate core work" thing.

I've started to throw some situps, medicine ball and mat stuff back into my workouts just to give me a bit of DOMS in my abs. Don't get this from squats, deadlifts or anything else with the exception of pull ups/leg raises.

he did say the friday session could be done at the end of his other sessions, allowing him to spread them out a bit more.

BossArky

That was a general comment not directed at the OP or any advice given on this thread.

sharkDawg

BossArky wrote: »

I don't get the "don't bother with separate core work" thing.

I've started to throw some situps, medicine ball and mat stuff back into my workouts just to give me a bit of DOMS in my abs. Don't get this from squats, deadlifts or anything else with the exception of pull ups/leg raises.

I was really just making the point that situps, plank, medicine ball stuff could all be done at the end of a normal session (i.e 3/4 times a week) rather than giving it, its own specific day.

However as you brought it up, there is a big misconception that abs = core, when really they are only one section of the core, your core consists of various muscles (I don't know exactly how many) that stablise your torso . If you think about it, situps are an isolation exercise, your only targeting the abs, whereas if your squatting your using far more core muscles to keep yourself stable.

BossArky

BossArky wrote: »

That was a general comment not directed at the OP or any advice given on this thread.

sharkDawg wrote: »

However as you brought it up

.

sharkDawg

BossArky wrote: »

.

.
Just providing some useful information even if you don't appreciate it.
Is the purpose of this thread not to give some OP some advice and help him out?

BossArky

Off topic - what?

I made the comment that from my experience the big lifts (deadlift, squat)don't work my abs, so I've started to do situps, medicine ball stuff on top of them, plus the normal stuff which does seem to work my abs (pull ups and leg raises). When I say "work my abs" I mean gives me some DOMS.

Obviously the big lifts do work the core (which is why I'm sitting here squirming to get comfy with a fried lowerback from Tuesay night deadlifting).

. :pac:

On topic - carry on.

Typhoon.

Hee hee...you guys are funny

I'll probably end up spreading the workouts out a little now n the cos inevitably i wont be able to get home some day..so i'll just slot that days workout into the next day and push em all up a day

I think i'll stick with having a core day...cant hurt...can it?
@ Bossarky...i like DOMS in my abs too..makes me feel like the training is working

@Aye...the weights are too bulky to do the tricep extrension...i keep clocking myself on the back of the head..so i take the weights off tie them to the rope and raise and lower them from behind my head...just like an extension...arm goes up, arm goes down, arm goes up, arm goes...DOH

If i can stick with this routine untill I out grow my argos weights and strengthen my body all over i can then go Joining a gym ..or preferably the local weights club..then i should be avle to condense the workouts into about 3 days doing the big compounds..with heavy weights

I know the general consensus is to start with small workouts and work up to more workouts but...I'm have OCD

now i'm off for a burn...;)

brianon

Nice one on having the guts to start your training.

IMO there are too many exercises. Your a newb and as a newb I don't see much point in having many (if any) isolation exercises in there.

All you need are Squats, Deads, Press/Bench & Pull/Chin Ups. Everything gets worked there. Dumbell kickbacks, bicep curls & lat raises. Wouldn't bother.

Something along the lines of Starting Strength beginner/novice would see you right.

You say you've not got a squat rack. If you can at all afford it...get it. Squats rule.

3 days a week of weights (if you are lifting heavy, for you) is plenty.

aye

Typhoon. wrote: »

@Aye...the weights are too bulky to do the tricep extrension...i keep clocking myself on the back of the head..so i take the weights off tie them to the rope and raise and lower them from behind my head...just like an extension...arm goes up, arm goes down, arm goes up, arm goes...DOH

If i can stick with this routine untill I out grow my argos weights and strengthen my body all over i can then go Joining a gym ..or preferably the local weights club..then i should be avle to condense the workouts into about 3 days doing the big compounds..with heavy weights

from a safety point of view the close grip bench might be better. you could do it with dumbbells if you are worried about not having a spotter.
the tying the dumbbell to the skipping rope will exercise the tri's from the cound of it, i would just be concernec about the dumbbell swinging and taking out your knee


as regards joining a gym, no reason to wait a month for that.

Typhoon.

Thanks guys

i've just completed my first week of that program and it was tough going

i think you've convinced me to stick with the bigger excercises..squats, bench,deads etc..... so if i have the energy i'll throw in the isolation excercises

so mon fri wed can be my training days and tue and thur can be cardio

so thats it...you've streamlined it foe me lol

muchos kudos all....onwards and upwards

brianon

Leave out the isolation work altogether. The major lifts will hit everything and if you are lifting heavy enough then you should be sore enough by end of the workout anyway