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Milkman

Those that have seen me know, I have a good amount of fat. In fact, since coming to South-East Asia I've gained at least 35+ lbs. Mostly due to beer, I believe. It's not healthy.

So, this week, I went back to the gym for the first time in a very long time. I think it may have been 2 years. Terrible.

As soon as I went back to the gym I used to go to, I felt good mentally. Because it's been so long I am starting off slow. Then, I'll work my way up in intensity and during, etc.

My first weight training day was Friday, June 27th. Today, June 30th, I did 35 minutes of moderate cardio.

Just a warm up to get the body and muscles moving last Friday.


Chest: DB press. smaller weights - to slightly heavier - slightly heavier. About 3 X 12-14

Back: Lat Pull Downs (bar), smaller - heavier - heavier - in front 6, behind back 6, Palms Out (PO)

Chest: Vertical press (machine) same rep ratio.

Triceps: Push down (rope) 2 X 8, 3rd to failure

Biceps: Sitting DB Curls 3 X 8-9

Shrugs: DBs, 4 X ~25

Legs: Horizontal Leg Press, same ratios.


Moderate cardio for 10 min. on exercise bike after the weight training.


This was a very limited workout. Only one back exercise.


Later today, I'll post my old splits with all exercises and rep ratios for

Chest/tris
Back/bis
Shoulders
Legs

In the past I would hit only muscle group once per week. But this required going to the gym 5 days per week (with cardio) and that can lead to burnout and boredom. But now I'll probably do a 3 day per week split, so I'll probably do

Monday Day 1: Chest/Tris/Shoulder

Tuesday Day 2: Rest

Wednesday: Day 3: Back/Bis

Thursday: Day 4: Cardio (HIIT)

Friday: Day 5: Rest

Saturday: Day 6: Legs

Sunday: Day 7: Rest


If I have to separate Cardio (exercise bike) 2 days before Legs, I can switch the schedule around. I should add one more day of rest or put legs in between Chest and Back days because of synergy.


Supplements: Protein sources from food only (+ vitamins, fish oil, b-complex)

Pre-workout meal
Post Workout Out 1
Post Workout Out 2

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ChiangMai noon

you quit drinking as well?

reinvented

good on yer snaff
i'm gonna start one of these to
inspirational

im in pretty much the same situation as you weight gain wise and the reasons for it, but enough about me

need to watch the diet, and consistency is the main thing
unforunately you also gott lay off the beer too

good luck

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we on it in gay paree...

reinvented

stop with the vanity exercises and squat something, wont help the weight but more useful and will burn more calories

Milkman

No, sir. No intention to, neither. I also won't be changing diet that much.

I will not be chasing protein, like I have in the past. It's expensive and time consuming. I will probably have a daily intake of .5 grams per pound. This is fine. I am not competing and joints, muscle, and heart health is also a major motivation for me.

ChiangMai noon

^
i have stopped because i find it impossible to get any training done when i'm drinking.

you also lose the weight 5 times quicker.

i have started doing weight again and bought a punchbag.

my midi gum is in my garden.

Milkman

I will add squats and deadlifts into my routine after about 2 weeks. I have to go slow because it's been so long. (That's why I did horizontal leg press.) Also, I firmly believe in using as much free weights as possible, as opposed to nautilas/machines.

I'll post a very detailed split involving 5+ exercise for Shoulders (front, middle, back deltoids), back, chest, legs, etc.

My training routine in general once I get going:

Reverse Pyramids to maximum failure.

This will allow you a 25 minute weight training workout that will knock your ass down. But the results will be very good. To each their own, of course.

Travelmate

should do more cardio and less of the weights, if you are wanting to burn fat off. I do an hour cardio followed by 15 to 20 mins of weight lifting. 5 days per week.
And definitely stay off the booze or rather drink less to start off with.

Milkman

I agree with you, Travelmate. I may add one more day of cardio, and/or add the extra day after a Chest Day. I can adjust this also. Adding cardio, etc. I won't be taking much rest between the different exercises, the heart with be beating quickly. In general with this workout and minor changes in how I eat (not necessarily what I eat) should get the fat off. But it will be slowly and I'm in no hurry.

I agree with CMN that:

Beer (booze) hinders motivation, gains, and the ability to lose fat and gain muscle. So, true. But that's the way it is.

I think the punching can really be a good workout.

AntRobertson

Here's an interesting website: Exercise Encyclopedia » Videos » CoopersGuns Health, Fitness & BodyBuilding

Probably more helpful to beginners (not to much of use to anyone who already knows what they are doing) but it's interesting how it breaks down the muscle group(s) and exercises and shows videos for each to give an idea of correct technique etc.

I sometimes use it just to double check that my form's ok.

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Travelmate

the real problem is when your mates call you for a drink. Hard to say no.

Milkman

I have no intention of eliminating beer. Although for work, and other reasons, I may drink less. But there is no plan to reduce beer at this time.

I am also not going to weigh myself, as I've never believed the scale is a good way to calculate any gains, or lack of.

reinvented

sound like a good idea, i like pyramids too
perhaps look into body for life approach or a 5X5
search for stronglifts.com or madcow 5X5
not sure about reverse pyramids, wheteher the extra low weight reps are necessary

not entirely, shouldnt leave the weights out, but do do the cardio as well

Travelmate

weights are still included. just looking to firm up rather than bulk up.

Milkman

[quote=reinvented;675636]I have done 5 X 5. They seem to work great, as long as I keep track of the weight (how heavy, as opposed to the last workout). I think this goes for everything.

I too, have wondered about the last lighter reps on Reverse Pyramids. But I am going to failure on the last set. If the weight is calculated/kept track off you can start off high and heavy (%) of your 1 rep max. Say, first set, 80%, second, 75-70, third, 60%. Some good results can happen. So many different ways, out there.

I don't want to go too heavy, though.


Later I'll post a program by a semi-pro. Only because he adjusts his training by week. He tries to trick the body from adapting.

Milkman

Did general upper-body today. Don't want to sound redundant, but I'll post what I did this morning. Strength is returning.

I had to alter my routine of exercises because there were a few people using weights, benches, and machines that I wanted to use.

In this order I did:

Back: Lat Pull-down (behind neck) warm-up, then 2 x 12ish 3rd to failure

Chest: Vertical Press, 2 x 10-12, 3rd to failure

Back: Vertical sit-down row (bar) 2 x 10-12 3rd, to failure

Chest: DB bench press 2 x 10-12, 3rd to "shaking"

Shoulders: Shrugs 2 x 25-30, 3rd to failure

Chest PecDeck 1 x 8-10, 2nd to failure

Triceps: Standing pushdown (y-rope) 2 x 8, 3rd to failure

Biceps: Sit-down curls "21s" 1 x 8-10, 2nd to failure

Total workout time: 40 minutes


Next time I do shoulders I'll try 5 out of the seven below:

Military Press - anterior (front) deltoids
Standing Flys (lateral) side deltoids
Lying-flat DB rows (posterior) rear deltoids
Upright rows (barbell) anterior (front) deltoids
One arm DB raises (anterior) deltoids
DB Front rows (anterior)
Shrugs - Traps

Better to do rear delts on back day, IMO.

Travelmate

u did all of above in 40 mins in a public gym?? Usually takes me over an hour and a half. when I was working out in California. Prefer to work out at home. Entire gym to myself.....

Milkman

Yes, in the morning it's not that crowded. Where I go, I would never consider going at night. It's insane. Packed. People swinging DBs around, and those long sticks to stretch. Have to wait to do anything.

After 40 minutes your body starts producing the hormone cortisol, which actually can cause muscle to break down. Endurance athletes of course, will train longer for endurance.

I move quickly. I probably take 60 second breaks or less between sets for recover. The heart usually stays beating.

Depending on how much weight we lift, it's easy to over-train. Of course, endurance athletes train lighter, and for longer periods.

I make sure I have a good Pre-work out meal that I finish 1 hour before. Plenty of carbs and about 40 grams of protein, then I have a Post work out 1 meal right after. I don't eat a post workout meal #2, ninety minutes later.

I don't want to gain weight. I don't want a lot of mass.

Travelmate

yes night time is when I go.
Understand about the cortisol, also been informed need to do cardio for minimum 45 mins before you actually start to burn fat. Nowadays I keep my weight training to max 20mins. Cardio 60mins. Works very well for me. But get boring fairly quickly.