YoJimbo
02-17-2008, 02:57 AM
Think that my background may be the same as quite a few other folks.
I was an avid sportsman when I was younger (rugby), but for various reasons I stopped playing sport regularly in my early 20's. Up until this past year, I had done no physical excersize but continued to eat and drink like I was training four times a week. The obvious and enevitable outcome being that I put on loads and loads of fat. Things have changed though and now I try and excersize on a daily basis. I hit the gym hard and the old habits from my sporting days have proven there worth - so far I have dropped 20 kilos in 8 months and gained some of my muscle back.
However I have achieved this in a un organised way, I was trying to lift weights on a daily basis, this is fine for burning calories but I know that I wont grow muscle if I burn myself out. So I have decided to move away from an adhoc approach to working out. I have setup program based on Bill Starrs. It plots nine weeks worth of devlopment using compound lift on Mondays, Wednesdays and Fridays. Insetad of quantity I am going to try a qualitative approach and make every session in the gym count.
Outside of the gym I am going to try my best to keep an eye on my calories and stick to my mostly: meat, dairy and green salad diet.
First Weeks Progress: Wednesday
Warmup - Jog Skipping
| Excersize | Reps | Weight lbs |
| Squat | 5 | 135 |
| Squat | 5 | 225 |
| Squat | 5 | 315 |
| Squat | 5 | 365 |
| Squat | 5 | 405 |
| Incline Bench | 5 | 135 |
| Incline Bench | 5 | 185 |
| Incline Bench | 5 | 185 |
| Incline Bench | 5 | 185 |
| Incline Bench | 5 | 185 |
| Deadlift | 5 | 135 |
| Deadlift | 5 | 225 |
| Deadlift | 5 | 275 |
| Deadlift | 5 | 315 |
| Deadlift | 5 | 365 |
| Sit Ups | 30 | BW |
| Sit Ups | 30 | BW |
| Sit Ups | 30 | BW |
First Weeks Progress: Friday
Warmup - Jog Skipping
| Excersize | Reps | Weight lbs |
| Squat | 5 | 135 |
| Squat | 5 | 225 |
| Squat | 5 | 275 |
| Squat | 5 | 305 |
| Squat | 3 | 315 |
| Squat | 8 | 275 |
| Bench | 5 | 135 |
| Bench | 5 | 185 |
| Bench | 5 | 185 |
| Bench | 5 | 185 |
| Bench | 3 | 195 |
| Bench | 8 | 185 |
| T Bar Row | 5 | 90 |
| T Bar Row | 5 | 125 |
| T Bar Row | 5 | 150 |
| T Bar Row | 5 | 170 |
| T Bar Row | 3 | 195 |
| T Bar Row | 8 | 145 |
| Barbell Curls | 8 | 70 |
| Barbell Curls | 8 | 70 |
| Barbell Curls | 8 | 70 |
| Tricep Pushdown | 8 | ? |
| Tricep Pushdown | 8 | ? |
| Tricep Pushdown | 8 | ? |
I was an avid sportsman when I was younger (rugby), but for various reasons I stopped playing sport regularly in my early 20's. Up until this past year, I had done no physical excersize but continued to eat and drink like I was training four times a week. The obvious and enevitable outcome being that I put on loads and loads of fat. Things have changed though and now I try and excersize on a daily basis. I hit the gym hard and the old habits from my sporting days have proven there worth - so far I have dropped 20 kilos in 8 months and gained some of my muscle back.
However I have achieved this in a un organised way, I was trying to lift weights on a daily basis, this is fine for burning calories but I know that I wont grow muscle if I burn myself out. So I have decided to move away from an adhoc approach to working out. I have setup program based on Bill Starrs. It plots nine weeks worth of devlopment using compound lift on Mondays, Wednesdays and Fridays. Insetad of quantity I am going to try a qualitative approach and make every session in the gym count.
Outside of the gym I am going to try my best to keep an eye on my calories and stick to my mostly: meat, dairy and green salad diet.
First Weeks Progress: Wednesday
Warmup - Jog Skipping
| Excersize | Reps | Weight lbs |
| Squat | 5 | 135 |
| Squat | 5 | 225 |
| Squat | 5 | 315 |
| Squat | 5 | 365 |
| Squat | 5 | 405 |
| Incline Bench | 5 | 135 |
| Incline Bench | 5 | 185 |
| Incline Bench | 5 | 185 |
| Incline Bench | 5 | 185 |
| Incline Bench | 5 | 185 |
| Deadlift | 5 | 135 |
| Deadlift | 5 | 225 |
| Deadlift | 5 | 275 |
| Deadlift | 5 | 315 |
| Deadlift | 5 | 365 |
| Sit Ups | 30 | BW |
| Sit Ups | 30 | BW |
| Sit Ups | 30 | BW |
First Weeks Progress: Friday
Warmup - Jog Skipping
| Excersize | Reps | Weight lbs |
| Squat | 5 | 135 |
| Squat | 5 | 225 |
| Squat | 5 | 275 |
| Squat | 5 | 305 |
| Squat | 3 | 315 |
| Squat | 8 | 275 |
| Bench | 5 | 135 |
| Bench | 5 | 185 |
| Bench | 5 | 185 |
| Bench | 5 | 185 |
| Bench | 3 | 195 |
| Bench | 8 | 185 |
| T Bar Row | 5 | 90 |
| T Bar Row | 5 | 125 |
| T Bar Row | 5 | 150 |
| T Bar Row | 5 | 170 |
| T Bar Row | 3 | 195 |
| T Bar Row | 8 | 145 |
| Barbell Curls | 8 | 70 |
| Barbell Curls | 8 | 70 |
| Barbell Curls | 8 | 70 |
| Tricep Pushdown | 8 | ? |
| Tricep Pushdown | 8 | ? |
| Tricep Pushdown | 8 | ? |