Help me get started!!

amg-slurp

Hey all!!
First post in fitness so please go `asy!!

Im just looking for someone to give me some pointers towards a programme i can do at home.
Little bit of background here:
24 yr old male
6ft/85kgs
Current injuries: Osteitis Pubis :-(
Up til i got "struck down" i was playing 5 a side soccer once a week (1.5 hrs), and soccer training twice a week (2hrs each roughly). So i was at a decent level of fitness compared to what i had been at before i started all that!!

Injury hit around Christmas so that put an end to all soccer, running etc etc
Started at gym hoping to pack on some muscle whilst waiting for injury to heal not knowing how bad it was! Didnt think 6 months later id still be out.....but was hoping 6 months later id still be gyming......Im not!!

Only lasted 2 months, the groin problem affected some exercises i was doing, mainly core work so i kind of used it as an excuse to stay away from gym for a few weeks......months later and i still didnt go back!

Over this time ive obviously put on fat (not the worst diet, but far from brilliant too), and lost muscle size and "tone".
Fat is mainly concentrated on chest and belly.Im not big but i dont feel right wearing tight enough tops etc if you get me!!

Probably a lot of irrelevant info there but it it might help me when i look back, show how lazy ive been!

What i basically want is for someone to give a rough programme to get me into some sort of shape, something i can do at home for now.
Equipment i have currently:
York Bench (pic below)
Barbell
Dumbells
Various Weights (up to about 50kgs at min, which is fine so far, max bench press is a measly 40-45kg)
EZ curl bar is on its way to me
Punchbag

So thats basically all the info!! Losing the fat is going to be my main problem with lack of cardio possibilities at the minute.
See what yous come up with for me!!
Cheers!!

ilovelamp2000

That's a nasty sounding injury, first time I've heard of it though.

Can you do any leg work at the moment or is it just upper body stuff ?

amg-slurp

Until i get to see physician for treatment ( injections into bone and surrounding tendons), id rather not do anything to aggrevate injury, so mainly upper body i thinks!

ilovelamp2000

Would you be a at a beginners level when it comes to lifting ?

I'm not all that comfortable giving advice because I'm not qualified to. (I'm pretty sure there are some people here that are, maybe they'll advise) Given the equipment you've got, if it was me I'd be thinking of starting (as a complete beginner) with something along the lines of:

A1. Bench Press
A2. Single Arm Bent over Row

B1. Dumbell Fly
B2. Dumbell Pullover

C1. EZ bar Tricep extension
C2. EZ bar Bicep Curl

Then do whatever work you do on your core as well.

Given that the weights you have are pretty light you'll probably have no option but to do something like 3 sets of 10 to 12 reps on each. Fairly bog standard stuff really ! As you progress though things get a bit more interesting.

amg-slurp

Rosco1982 wrote: »

Would you be a at a beginners level when it comes to lifting ?

I'm not all that comfortable giving advice because I'm not qualified to. (I'm pretty sure there are some people here that are, maybe they'll advise)

Maybe sometime...

amg-slurp

Bump?!!

Pro-Nutrition

amg-slurp wrote: »

Hey all!!
First post in fitness so please go `asy!!

Im just looking for someone to give me some pointers towards a programme i can do at home.
Little bit of background here:
24 yr old male
6ft/85kgs
Current injuries: Osteitis Pubis :-(
Up til i got "struck down" i was playing 5 a side soccer once a week (1.5 hrs), and soccer training twice a week (2hrs each roughly). So i was at a decent level of fitness compared to what i had been at before i started all that!!

Injury hit around Christmas so that put an end to all soccer, running etc etc
Started at gym hoping to pack on some muscle whilst waiting for injury to heal not knowing how bad it was! Didnt think 6 months later id still be out.....but was hoping 6 months later id still be gyming......Im not!!

Only lasted 2 months, the groin problem affected some exercises i was doing, mainly core work so i kind of used it as an excuse to stay away from gym for a few weeks......months later and i still didnt go back!

Over this time ive obviously put on fat (not the worst diet, but far from brilliant too), and lost muscle size and "tone".
Fat is mainly concentrated on chest and belly.Im not big but i dont feel right wearing tight enough tops etc if you get me!!

Probably a lot of irrelevant info there but it it might help me when i look back, show how lazy ive been!

What i basically want is for someone to give a rough programme to get me into some sort of shape, something i can do at home for now.
Equipment i have currently:
York Bench (pic below)
Barbell
Dumbells
Various Weights (up to about 50kgs at min, which is fine so far, max bench press is a measly 40-45kg)
EZ curl bar is on its way to me
Punchbag

So thats basically all the info!! Losing the fat is going to be my main problem with lack of cardio possibilities at the minute.
See what yous come up with for me!!
Cheers!!

Hey there, Just seen this post now. Osteitis Pubis is very common in footballer etc etc, also known as noninfectious inflammation causing large degrees of lower abdominal and pelvic pain. Be very careful, I had a friend how had this and he was in so much pain. Looking at the bench that you have I would not recommend you doing anything that will involve your legs or your abdominal area. All excerises should be done either lying or sitting down with your back straight against the bench. You mentioned a punchbag, I could not see that been good for you as yet, while your on your feet you will be bouncing on the balls of your feet and while your throwing punches you will be twisting and turning from the hips, so I think that may put some pressure on the area, if I was you I would speak to the doctor first, we could give you all the advice in the world here but thats not to say whether its good advice. I would reckon that you would be ok with the likes of flat bench, seated db curls etc etc, but make sure when you are curling you are not taking the dbs directly from the floor, have them on a bench infront of you so that you are not pulling them up from the ground. I will spk to my friend to see if he could give any advice but again spk to your doctor before starting any excerise, JUST IN CASE

amg-slurp

Much appreciated!!
Basically so far ive just been doing flat bench, odd bit of incline bench, bicep curls with DBs and now EZ Curl bar
Trying to get someone to give me hinters as what way i should split things up, what i should group together etc etc
Like on the day i do Flat bench, what should i do after
And on the day i do Biceps, whats else should i be doing
And so on............


Thanks!!

squod

amg-slurp wrote: »

Like on the day i do Flat bench, what should i do after
And on the day i do Biceps, whats else should i be doing
And so on............

Well I think you should do back after bench and triceps after biceps.
You might consider getting yourself a pullup bar for your back. If not 'rows' with a dumbel would be fine.


You could do a 'french press' for your triceps.