Weight Training For Beginners

[Puffwagon]

So I got annoyed from not lifting and my back is getting better so I went out to the shed for a little lifty lifty. Pity it was 40 out today but oh well. Ya warm quickly at least.

 

I know from recent experience ie: working on the car, it doesn't take much to make my back uncomfortable again.

 

I did some band work to get the joints juicy and then did a very mild bench only workout.

 

Warmed up up with 15 x 20 kg aka oly bar equivalent then;

5 x 60kg

3 x 80kg

3 x 90kg

2 x 110kg

 

I could have done a 3-5 sets of 3 x 110kg as I'd just gotten into my stride and it felt good.

 

I didn't because having not lifted for quite a while, I know it won't take much to make my back regress at this stage.

[Bizkets is Drunk?]

I start with just 20kg bar. 2×20. The add a 20 each side. 2×15. Add a 10 each side. 2×10. Lst is go for broke. 3×4 at 100 or 110.
My right hip has been playing up and lowee back so limitedto what I can do comparedto what I was doing.

[Rab]

Pfft dude - am up to 160 now

 

(oh wait...... is it meant to be what we lift, not what we weigh?........ fark)

[.Stripes.]

I actually just got home from signing up for a gym membership. $150 for 6 months (FIFO discount), 24/7 access and a bunch of free weights, squat racks etc (not all 24hr gyms have these). Pretty happy with that. Now all I need to do is utilise it properly!

Pics for Keify:

[k31th]

Strange that the free weights are upstairs and the cardio is downstairs... normally it's the other way around

 

Solid work, mate guessing you'll have to use both it and your FIFO site gym, to keep up a regular schedule?

[.Stripes.]

Meh, doesn't really bother me though to be honest...long as it's somewhere haha. Edited my previous post coz I found more photos that show the rest of the gym and equipment.

 

I'll still mostly play squash when I'm on site I think, but will try maybe throw in 2 or 3 weights sessions a week while I'm away. But now with my new work roster it's nice to give myself more options for exercising when I'm home, as I haven't been playing squash as frequently as I was.

Edited 30/11/16 02:14 AM by .Stripes.

[k31th]

fair enough; as long as you keep lifting

[Puffwagon]

Well after nearly a couple of months off barring one or two trial sessions (and drinking a metric fark tonne of beer) I managed to get some training under my belt.

 

Nothing spectacular as I didn't want to snap my back up again and definitely took it very easy on my shoulders.

 

I know that after a few weeks of gentle sessions like today I'll be able to up the volume and continue to make the gains that I was previously.

 

Did a bunch of band work to get the blood flowing etc.

 

Bench

 

20 x 20 kg

10 x 60 kg

8 x 80 kg

5 x 90 kg

2 x 110 kg

Tried 120 and failed. Missus got the spot though so all good.

 

Standing row

 

20 x 20 kg

10 x 60 kg

8 x 80 kg

6 x 90 kg

Stopped there cos didn't want to snap back. Usually go 10 kg heavier than bench but whatever.

 

Shoulder press 

 

20 x 20 kg

12 x 30 kg

10 x 40 kg

8 x 40 kg

Felt twinges and stopped there

 

Bicep work

 

20 x 20 kg 2 arm reverse curl

20 x 30 kg barbell curl

15 x 40 kg barbell curl

8 x 50 kg barbell curl

Got lazy and stopped there.

 

All done with free weights and the missus even got in some beginner training.

 

We'll do legs and more back tomorrow but I'm going to keep it light because I'd rather get some training in than none cos I snapped my back again.

 

I'll keep squats and deadlifts to a max of 100 kg for a month or two until I know I'm in the clear.

[bossmang]

soo keif next time... 'IF'.... I see you out again you should be massive? ahahah

 

your already a tall bugger you just need to fill out.

[k31th]

I have genetics against me in terms of "being massive", but there's noticeable gains in the 6-7kg of muscle mass I've gained... only if I take my shirt off haha

By the way, there's a meetup at Ike's tonight -> link