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Unsure - 1/26/2006 1:49:59 PM
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trooper
Posts: 28
Joined: 1/25/2006
Status: offline
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Hey Guys
I am 40 years old & started the Gym last week with a friend, cuz were are both trying to lose a few stone & Gain some Muscle. We have been to the Gym nearly everyday for a week & the exercises are the same everyday & I know its wrong, but I dont know what else to do, we start with
1) 10 mins on treadmill, fast walking, cuz i have a bad leg & can't run
2) 10 mins on the bike
3) 3 sets o 15 reps on pulldown behind kneck with 45kg
4) 3 sets o 15 reps on inclined bench press machine 45kg & always get back pain doing this on my left side
5) rowing machine for 12 mins
6) seated dumbell curls with left arm on right knee, visa vers, so elbow is supported.
were back at the Gym tommorow & would love some tips, if were going down the wrong path.
Kind Regards
Tommy
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RE: Unsure - 1/26/2006 8:01:29 PM
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Rza
Posts: 127
Joined: 12/15/2005
Status: offline
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-attacking ur tri's pretty well
-the treadmill and bike are great add 5 min to each -watch the leg 30 min total moderate intensity
-biceps - alternating curls 2-3 sets of 7-10 reps(just to change it up)
-change up your intensity weekly meaning less weight higher reps-then more weight lower reps-this helps w/ keeping your body guesing and stimulates fat loss while giveing muscle growth
-Squats -you mentioned a bad leg so u can always try low weight to get some kind of wkout
-15 reps a little high shoot for 10-12 on higher rep weeks on low rep weeks shoot for 4-6
-calf raises 3 sets of 25 and build from there
-with incline change it up go flat bench or decline to attack your chest at different angels
-to help u lose fat check out nutrition forum Danmirage is a great nutrition expert
_____________________________
166lbs/ 5'11/ 10%bf
Bench-185 8x
Squat-315 8x
Deadlift-330 8x
Curently cutting down so i get better definition
(in reply to trooper)
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RE: Unsure - 2/9/2006 2:07:39 PM
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trooper
Posts: 28
Joined: 1/25/2006
Status: offline
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quote:
ORIGINAL: Rza
-biceps - alternating curls 2-3 sets of 7-10 reps(just to change it up)
Thanks for the reply :)
When I do curls & I only curl 10kg dumbells or 20kg Barbells & do 3 sets of 12 reps & when I get onto my second set & about my 3rd rep, my left arm just goes realy Weak & I can't do anymore & it spoils my workout :( is there any way I can strenthen my left arm fast 2 keep up with my right ?
cheers
(in reply to Rza)
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RE: Unsure - 2/10/2006 7:42:38 AM
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Cats Milk
Posts: 310
Joined: 11/29/2005
Status: offline
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i used to have this problem but they are even now, all you do is single arm excerises ( ie dumbells) when the weaker one gets tired just stop, this way it will even up :)
(in reply to trooper)
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RE: Unsure - 2/10/2006 8:50:54 AM
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gzinkl
Posts: 3216
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Search for threads on the "MAX-OT" program--it will give you direction, and seems appropriate for (re)introduction into the gym. Otherwise, you're just spinning your wheels and risking injury.
And download Marc's freebies!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Cats Milk)
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