So i look in the mirror and what do i see
A fat bloated body looking at me
I feel so old, and oh so fat
How the hell did i let myself get like that
Shocked and Horrified with what i see
its time to change at 53
--------------------------
A fat bloated body looking at me
I feel so old, and oh so fat
How the hell did i let myself get like that
Shocked and Horrified with what i see
its time to change at 53
--------------------------
I have decided to start working out, and could do with some advice/guidance.
Stats
53 yrs old male
Weight 91.8kg
Height 5ft 9in
Goals
Loose weight, tone up, add some muscle mass, generally get fitter.
I have some basic equipment that i have collected over the years with good intentions but never really put to good use, so i should be able to do most of the common exercises.
It's been about 15 years since i last done any training (i use that term lightly, as i never followed any programs just did what ever i felt like) but this time i want to get serious.
So i have dug all my stuff out of storage and set up a small gym in my garage, looked around the net for a program and just got confused so i downloaded the Fitbod app and let it work out something for me, i was surprised it didn't put any of the compound movements in for my first workout but i followed it anyway. Not sure if i should stick with it, seems like a good app but maybe a bit to involved for a noob
Heres my first workout in order that i did the exercises, had to change the poundages it suggested as they seemed to light (maybe tomorrow i will regret doing that lol)
Thursday
Dumbbell Row
3 sets
8 reps
17kg
Dumbbell Bench Press
4 sets
12 reps
40kg
Dumbbell Fly
4 sets
15 reps
10kg
Bent Over Barbell Row
3 sets
15 reps
28kg
Incline Dumbbell Row
3 sets
12 reps
20kg
Not suggested by app but i added these to the workout
Bicep Curls
4 sets
10 reps
30kg
Barbell Bench Press
4 sets
12 reps
40kg
Was sweating and shaky by the time i finished, but felt good i had got off my butt and done something
So where to go from here, carry on with the app or try something else including more of the compound movements, any suggestions much appreciated
Last edited:
will check out Stronglifts thanks.
body was totally fried so no training for the past 2 weeks, skip has now gone so back at it.