The comeback - Looking for suggestions/inspirations

floggg

Hey guys

After a few months off with a failed marathon bid and a couple of injuries, am getting ready to throw myself back into the gym. Added on a few pounds in addition to the extra few i had been trying to lose, so took a couple of steps backward.

Looking for a full body weights program which would be good for weight loss, mixed with a couple of HIIT cardio sessions during the week, and ultimately add on some muscle. I have no preference for anything at the minute, haven't really thought about the gym for a couple of months, so looking for inspiration. Anybody got any links or recommend something good? Free weights, compound exercises, all the usuals.

I remeber seeing a link to a Westside for Fat Bastards program - anybody know anything of it?

ragg

Whats up dude, welcome back...I noticed you hadn't been posting.
A dude that posts here Neilmct.com wrote an ebook, Its a really comprehensive book that will tell you everything, you will see its value when you get loads of conflictng info in this thread...

Also his support forum is immense -
its not free but i started t in april and went from 38" waist to 31" - so i cant recommend it highly enough :pac:

FunkZ

floggg wrote: »

Looking for a full body weights program which would be good for weight loss, mixed with a couple of HIIT cardio sessions during the week, and ultimately add on some muscle.

I've been cleaning up my diet for the past week trying to lose a belly and I've started lifting again. This is what I've been doing weights wise and it has helped a lot so far so I reckon ya should give it a shot!

A:
Squats 5 x 5
Deadlifts or Front Squats 10 x 3
Lunges 5 x 5
Pullovers 20 x 3

B:
Bench 5 x 5
Upright Rows 10 x 5
Shoulder Press 5 x 5
Bi/Tri Superset 20 x 2

And so far I haven't taken longer than 30 minutes doing these sessions and I'm pretty happy with how it's going.

Take really short breaks, like 30 to 60 seconds. And I have two warm up sets on squats and bench.

Brian?

This routine is a good place to start I reckon. It's quite straight forward as well and can be done in 45 mins.

Squat/Deadlift 5x5 (alternate each day)
bench>DB row> Straight leg deadlift (all 3x8, no rest between exercises, 1 min rest at the end)
Pullup/lat pulldown> military press> Lunges( same as above)
Curls>Skullcrushers>Calf raises> abs of your choice.

floggg

briankeating wrote: »

This routine is a good place to start I reckon. It's quite straight forward as well and can be done in 45 mins.

Squat/Deadlift 5x5 (alternate each day)
bench>DB row> Straight leg deadlift (all 3x8, no rest between exercises, 1 min rest at the end)
Pullup/lat pulldown> military press> Lunges( same as above)
Curls>Skullcrushers>Calf raises> abs of your choice.

I like the look of that, although are the meant to be supersets? If so, i always find the problem is that you can never get a clean run at 2 sets of weights/benches/machines at a time, never mind 3!

I'm not too worried about keeping it under any particular time, i just want something effective. I have plodded along with makey-uppy routines before and i get results, but i never feel i am ever doing anything with any long ter structureor with an end-game.

floggg

FunkZ wrote: »

I've been cleaning up my diet for the past week trying to lose a belly and I've started lifting again. This is what I've been doing weights wise and it has helped a lot so far so I reckon ya should give it a shot!

A:
Squats 5 x 5
Deadlifts or Front Squats 10 x 3
Lunges 5 x 5
Pullovers 20 x 3

B:
Bench 5 x 5
Upright Rows 10 x 5
Shoulder Press 5 x 5
Bi/Tri Superset 20 x 2

And so far I haven't taken longer than 30 minutes doing these sessions and I'm pretty happy with how it's going.

Take really short breaks, like 30 to 60 seconds. And I have two warm up sets on squats and bench.

10 x 3 on deadlift? is that wise?

I thik i might prefer a full body approach - i have gotten better results fro them in the past.

FunkZ

floggg wrote: »

10 x 3 on deadlift? is that wise?

I thik i might prefer a full body approach - i have gotten better results fro them in the past.

Probably not dude, tonight I switched them for 10 x 5 on front squats and they were a lot more enjoyable (and tough as Santa). I think I may be finished with deadliftin' more than 3 reps for the rest of my life haha.

Brian?

floggg wrote: »

I like the look of that, although are the meant to be supersets? If so, i always find the problem is that you can never get a clean run at 2 sets of weights/benches/machines at a time, never mind 3!

Supersets it is. It can be tricky alright, DB benching uncomplicates the first superset, just put the weights for the DB rows at the foot of the bench and the barbell for the SLDL's at the head of the bench while benching. Same can be done with the DB's/BB for the military press and lunges. I've never had anyone nick my weights on me, most people are considerate enough to see what you're doing and leave you to it.

TommyKnocker

briankeating wrote: »

Supersets it is. It can be tricky alright, DB benching uncomplicates the first superset, just put the weights for the DB rows at the foot of the bench and the barbell for the SLDL's at the head of the bench while benching. Same can be done with the DB's/BB for the military press and lunges. I've never had anyone nick my weights on me, most people are considerate enough to see what you're doing and leave you to it.

But you might make an entry in the "Annoying Gym Behavior" thread as someone hording weights

floggg

B-Builder wrote: »

But you might make an entry in the "Annoying Gym Behavior" thread as someone hording weights

Lol, i am probably in there for other reasons anyway. Can i be blamed if looking straight a hot girl decides to do lunges right in front of me?

Any other ideas out there guys? i am really lacking any inspiration at the moment, but need to get something to start me off again!

celestial

Good to see ya back on the scene!

I reckon keep it simple and work hard. How about a full body workout alternating upper and lower body? This will get you sweating and will burn that excess fat clean off you.

You could try 1 set each of:

A1: Back squat x 8 reps
A2: Push-ups x 15 reps

Repeat x 2 without rest.

Take some rest, followed by:

B1: Dumbbell thrusters x 8 reps
B2: Russian twists x 15 reps

Repeat x 2 without rest then go back to A1 and repeat for 5 rounds or for time.

If you want to read up on the science behind this approach (always helps to inspire) then look up peripheral heart action/PHA on the net - what you will be doing is forcing yourself to work at max effort, which incidentally = max fat burning, which is what you want. Plus, it's a whole lotta fun

Will Heffernan

floggg wrote: »

Hey guys

After a few months off with a failed marathon bid and a couple of injuries, am getting ready to throw myself back into the gym. Added on a few pounds in addition to the extra few i had been trying to lose, so took a couple of steps backward.

Looking for a full body weights program which would be good for weight loss, mixed with a couple of HIIT cardio sessions during the week, and ultimately add on some muscle. I have no preference for anything at the minute, haven't really thought about the gym for a couple of months, so looking for inspiration. Anybody got any links or recommend something good? Free weights, compound exercises, all the usuals.

I remeber seeing a link to a Westside for Fat Bastards program - anybody know anything of it?

All our programs are up on the website for every month...happy to put you in contact with plenty of people who ditched more than a few pounds in a month...some of them have ditched more than a few kilos.

The point being don't make this more complicated than it is. Do something simple and straight forward and get your finger and get some work done.

You already know what you have to do.