I did lift two times a week for football last winter, but have not really lifted since. I used to weight a little less then 260 and now weigh 182 and am 6'2". I lost a substantial amount of muscle in the process though and do not really have a very low body fat percentage (online calculators estimate around 14%, but I really don't know how accurate that is). I'd like to my body fat percentage down too, but not until I put on a bit of muscle mass.
I have decided I would start with Rippetoe's beginner routine to get myself back into lifting. Here is the routine, the workouts are supposed to be alternated every other day, and to be performed three times a week. I am doing it Monday, Wedsneday, and Friday.
3x5 Bench Press
3x5 Standing Military Press
3x5 Pendlay Rows
I think it is a good starting routine and will get me ready for bigger and better things. I hope to make good strength gains and bulk up a bit too.
Wedsneday, January 31st
Squat - 3x5 @ 185, 205, 225
Standing Military Press - 3x5 @ 65, 75, 75
Pendlay Rows - 3x5 @ 125
On the last rep of the last set for squats I didn't go parellel. However, I think if I tried harder I could have. I think I'll start a tad lower then 225 next time and concentrae on perfect form.
When it came to the rows I did them completely wrong. I was using too much weight and didn't even do a full row once. Not once did it actually touch my chest. Now I know I wasn't performing them correctly and will start much lighter next time to get used to the movement. Perhaps even just starting with the bar.
When it came to the military press I don't think I performed it correctly either. I tended to arch my back everytime. So, it's obvious I need to work on form, so I'll be watching and reading stuff on the internet before I do those lifts again.
thats a good base to be starting out with, but I personally think you could add in a few more exercises and still be good to go.
inspirational quote: anything muhammad ali ever said
shoulder rehabbing with a vengeance
Maybe in the future things like chin-ups and/or dips may be added though.
Friday, February 2nd
Squat - 3x5 @ 205
Bench Press - 3x5 @ 145
Deadlift - 1x5 @ 225
I felt like I had my form right on all the lifts, but that doesn't mean they are right, lol. I'll keep working on them. For the squat especially I made sure I went low enough. However, my legs were killing me since the first time I squated in forever was just two days ago, lol.
Last edited by KoolDrew; 02-02-2007 at 07:41 PM.
Monday, February 5th
I had a good workout today. This time I decided to warm up on the treadmill for a couple minutes before I started lifting. I also added some ab work.
Squat - 3x5 @ 220
Standing Military Press - 3x5 @ 65
Pendlay Rows - 3x5 @ 95
Decline situps - 2x8 @ 40
I felt like I had good form on all the lifts. On squats I tried to go parallel every single time. I can probably do more on the rows and military press, but since I screwed up the form so bad last time, I decided I'll start with very low weight and gradually increase it so my form stays correct. I could also increase the squat weight, but I really had to push myself to get those last couple reps. As hard as it was, I still went parallel though.
I also did some ab work. What do you guys think about the addition of that?
Last edited by KoolDrew; 02-05-2007 at 05:53 PM.
Wedsnesday, February 7th
Squat - 3x5 @ 225
Bench Press - 3x5 @ 150
Deadlift - 1x5 @ 245
Abs - 1x5 @ 30
For abs I did something different. I don't remember the name of it, but I would start at the up position on a decline and lower myself until I was parallel and held it for 5 seconds. I repeated that 5 times. I'd do this with a dumbell on my chest. This time I used a 30lb one.
Last edited by KoolDrew; 02-07-2007 at 03:49 PM.