The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 5 of 5

Threaded View

  1. #1
    Wannabebig Member
    Join Date
    Sep 2004
    Posts
    26

    Advice for newbie lifting requested

    Howdy folks,

    I'm looking for some general comments on my lifting. Here's the position I'm in right now:

    1. Used to be in decent shape (dove in the military, FWIW).
    2. 15 years ago - weight 156 (wrestled in HS and college).
    3. Got married, got a desk job, had a kid.
    4. Ate anything that didn't move. Always finished whatever my wife or son didn't eat...ended up 6 months ago at 265lbs (I'm 5'7" (just measured myself today - I thought I was 5'8" - but the tape said 5'7").
    5. Disgusted at my weight six months ago - I checked my BP and blood sugar - both were horrible. Got outta breath walking up stairs - started to watch slightly what I ate. Dropped 25lbs over 6 months (no idea how really, wasn't trying that hard).
    6. Decided to actually try a month ago to get back into shape (I'm 40 now, btw - so while I'll never look like I did in college, I'm sure I can look better than I do).
    7. I track everything I eat on fitday (I weigh it all out). I average 1700 cals a day (it varies - 1500-2500).
    8. I do 30-60 minutes of cardio every day.
    9. I've lost another 20lbs in the last month by doing all this - it's working out well for me.
    10. I kinda sorta follow the WBB1 lifting routine.


    Ok - given all of that - I would love some comments on my lifting. I'm not even sure I know what questions to ask right now. But I've posted my most recent numbers here below (I seem to move up 2-10lbs per lift each week - not sure how much longer this will happen).

    In reference to the following stuff - note that I have separated both shoulders 10-15x each in the past. Therefore the military press I cannot do with my arms tilted behind my head - I have to have them slightly in front of my head the entire way. Other than that - I think my form is decent. I'm lucky, at my gym people have been helpfull in commenting on my form.

    Sunday - Legs:
    • Straight Legged Deadlifts 2x6 (160lbs + bar (195lbs total maybe?))
    • Power Systems Body Masters Squat Machine 2x6 (280lbs + machine bar weight if any?)
    • Hack Squats - Flex Equipment Hack Squat Machine 2x6 (200lbs total + machine bar weight if any?)
    • Nautilus Nitro Pro Prone Leg Curl Machine 2x8x110 lbs
    • Standing Calf Raises (unlabeled machine) 4x10x375 lbs


    Tuesday - Arms:
    • Military Press in Rack - Smith Machine 2x6 (70lbs + bar (85lbs total maybe?))
    • Narrow Grip Bench Press - Smith Machine 2x6 (90lbs + bar (105lbs total maybe?))
    • French Press - 2x6 (40 lb dumbell)
    • Standing Lateral Raises - Dumbells 2x6 (15lb dumbell in each hand)
    • Seated Dumbbell Press - Dumbells 2x6 (25lb dumbell in each hand)
    • Barbell Curls - Fixed Barbell 2x6 (60lbs is total weight)
    • Hammer Curls - Dumbells 2x6 (30lb dumbell in each hand)

    Thursday - Chest and Back:
    • Deadlift 2x6 (170lbs + bar (205lbs total maybe?))
    • Flat Barbell Bench Press 2x6 (100lbs + bar (Smith Machine, est.Bar Weight 15lbs - est total weight 115))
    • Shrugs 1x10 (70lb Dumbell in each hand)
    • Barbell Rows 2x6 (55lb Dumbell)
    • Low Incline Dumbell Press 2x6 (35lb Dumbell in each hand)
    • Dips 2x6 (115lbs negative weight - funky machine - I set a weight on it - and than stand on a bar when I do the dip, the weight I set on the machine offsets my own body weight. Therefore instead of diping 220lbs, I'm only doing 100lbs)
    • Chin Ups 2x6 (145lbs negative weight - funky machine - I set a weight on it - and than stand on a bar when I do the dip, the weight I set on the machine offsets my own body weight. Therefore instead of chining up 220lbs, I'm only doing 75lbs)

    Friday or Saturday
    • Situps - 4 sets of 8 situps each (last set is still really, really hard to get through - I do these on the smallest incline on the inclined sit-up board).


    When doing the seated dumbbell press and the low incline dumbell press my left arm always gives out before my right arm. I completely tore my left bicep a few years ago lifting something; it's obvious when I flex my arms - my left arm looks like I have two bicep muscles (2 smaller humps - not 1 hump - it's a little odd).

    So the larger questions are:

    1. What could be improved in my lifting routine?
    2. Are any numbers outta whack? (for instance, should I be using much heavier weights on one particular lift - based on the numbers in the others).
    3. Are the machines I'm using ok? Is there a better way to do this? (I don't have a spotter btw).
    4. Would I benefit from increasing the frequency (or decreasing for that matter).
    5. Am I missing something here?
    6. Should I do my second set of 6 reps and quit - or continue to exhaustion? (which in most cases would be no more than adding 1-3 reps to the set). (or should I lower the weights?)


    Any general comments, suggestions or ideas would be greatly appreciated.

    Thanks in advance.

    Keep the faith,

    Pakse
    Last edited by pakse; 06-16-2006 at 10:07 PM.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •