Well having read through some of this thread nad having some good feedback from my initial posts I have decided i need to change my attitude to what I am doing and get a bit more serious (just a bit more mind).
To that lengths I looked up the SL 5x5, it made a lot of sense, a LOT of sense. I recognise it may not be the workout to end all workouts but for me right now its hit the nail on the head, so I am giving it a go. The drawback - my gym is not equipmed with barbells. Additionally its the only one I can get to readily so swapping gyms at this stage is not much of an option. So I am improvising:
Workout 'A'
Squats 5x5 - There is a squat machine, good ROM even if its not technically freeweights
Bench Press 5x5 - Dumbbells not barbell for me, ultimately I think theres a progress limit I can make here but for now it'll do
Bodyweight Rows 3xF - no Smyth machine or equivalent bar so its seated row machine (at least weighting it wont be hard)
Push-up 3xF - Even my gym has the equipment for this (floors are essential
)
Reverse Crunch 3x12
Workout 'B'
Squats 5x5 - As above
Shoulder Press 5x5 - Going with the 'Arnold' press (dumbbells)
Deadlift 1x5 - Dumbbell deadlift (I think this is the weakest substitution)
Pull-ups 3xF - no problem
Prone Bridges 3x30 - no problem
I finished up my first sessions today (1 'A', 1 'B') and my initial thoughts:
It doesnt take very long (meant to be 45 mins but I did both of these in 30 mins - I assume cos I am useing low weights at the moment). Reverse crunches are evil.
I walked out so surprised at how exhausted I was, the compound exercises really do their stuff. I'll let you know how I progress but started at:
'A'
105kg
48kg
Bodyweight (14/10/8)
Bodyweight (25/12/10)
Bodyweight (3x12)
'B'
107kg (up on the first days already :S)
28kg
44kg (may have started a bit light here)
Bodyweight (4/3/2 - its shocking how hard this is!!!)
Bodyweight - 1 foot 3x30
On top of the workout I have changed my diet - cut back the caffein, upped the water. More fruit and veg, more whole foods, nuts, oats. Better attention to protein and less carbs. Bread is a wholewheat seeded loaf now (when I have it at all).
Bodyweight is a healthy 75kg at 5'10'' - I'm not fussed about gaining weight really but if it happens it happens. 75 is good, 80 would be better anything else is a bonus.
Goals for this year - build some muscle again, excel at the bodyweight exercises (i have always been 'heavy and never had the power before). I'm getting married in November so thats the target date - lose some body fat and get some strength.
To that lengths I looked up the SL 5x5, it made a lot of sense, a LOT of sense. I recognise it may not be the workout to end all workouts but for me right now its hit the nail on the head, so I am giving it a go. The drawback - my gym is not equipmed with barbells. Additionally its the only one I can get to readily so swapping gyms at this stage is not much of an option. So I am improvising:
Workout 'A'
Squats 5x5 - There is a squat machine, good ROM even if its not technically freeweights
Bench Press 5x5 - Dumbbells not barbell for me, ultimately I think theres a progress limit I can make here but for now it'll do
Bodyweight Rows 3xF - no Smyth machine or equivalent bar so its seated row machine (at least weighting it wont be hard)
Push-up 3xF - Even my gym has the equipment for this (floors are essential
)Reverse Crunch 3x12
Workout 'B'
Squats 5x5 - As above
Shoulder Press 5x5 - Going with the 'Arnold' press (dumbbells)
Deadlift 1x5 - Dumbbell deadlift (I think this is the weakest substitution)
Pull-ups 3xF - no problem
Prone Bridges 3x30 - no problem
I finished up my first sessions today (1 'A', 1 'B') and my initial thoughts:
It doesnt take very long (meant to be 45 mins but I did both of these in 30 mins - I assume cos I am useing low weights at the moment). Reverse crunches are evil.
I walked out so surprised at how exhausted I was, the compound exercises really do their stuff. I'll let you know how I progress but started at:
'A'
105kg
48kg
Bodyweight (14/10/8)
Bodyweight (25/12/10)
Bodyweight (3x12)
'B'
107kg (up on the first days already :S)
28kg
44kg (may have started a bit light here)
Bodyweight (4/3/2 - its shocking how hard this is!!!)
Bodyweight - 1 foot 3x30
On top of the workout I have changed my diet - cut back the caffein, upped the water. More fruit and veg, more whole foods, nuts, oats. Better attention to protein and less carbs. Bread is a wholewheat seeded loaf now (when I have it at all).
Bodyweight is a healthy 75kg at 5'10'' - I'm not fussed about gaining weight really but if it happens it happens. 75 is good, 80 would be better anything else is a bonus.
Goals for this year - build some muscle again, excel at the bodyweight exercises (i have always been 'heavy and never had the power before). I'm getting married in November so thats the target date - lose some body fat and get some strength.
stand on a box and lean foward, one leg at a time with the other out behind. Bodyweight is enough to do the trick 
