First complete week at the gym.

Prophet

Prophet

Prophet

Soldato
Joined
5 Oct 2004
Posts
7,395
Location
Notts
Today is my first complete (3 day split) week at the gym. So far everything is going well. I've had DOMS every day in different areas but nothing too bad. Just getting used to the weight I can lift etc.

Stats:

6'4"
90.5KGs
20% Body fat

Goals: (short term)

Build Lean Muscle
Get body fat down to <15%
Increase Fitness


My diet is now:

Breakfast - Porridge with SS Milk
Morning snack - Apple + Banana + Protein Shake 40g Protein/250ml SS milk
Lunch - Chicken 200g or Fish 150g with Rice or Pasta
Afternoon snack - Apple + Banana + Protein Shake 40g Protein/250ml SS milk
Evening meal - Chicken 200g or Fish 150g with Rice or Pasta / Salad or Veg One day a week will be a takeaway


My routine so far has been:

Workout 1

Hammer Press
Incline Press
Pec Deck
Barbell Curls
Hammer Curls


Workout 2

Seated Leg Press
Calf Raises
Seated Leg Curls
Shoulder Press
Front & Lat Raises


Workout 3

Lat Pull Down
Wide Grip Seated Row
Pull-Ups
Dips
Cable Pull Downs

Cardio (Warmup) 10 Minutes Running


However I'm thinking about changing it to the following:

PULL (tues)

Deadlift
Chin ups
Bent over rows
Barbell curls

PUSH (thurs)

Bench press
Military press
Dips
Close grip bench press

LEGS (sat)

Squats
Leg press
Stiff leg deadlift
Calf raises

Cardio (Warmup) 10 Minutes Running


I'm enjoying the gym and look forward to each visit. I've felt pain in muscles I didn't know I had lol. Looking forward to seeing my progress over the coming Months.

Any advice is appreciated :)
 
Being new to the gym, i would suggest you stick with your current program for another 3-4 weeks before you think about switching to the push/pull/legs regime. The main reason for this is to prevent injury.

Squats/deads/bench are great exercises but use the other program to condition your body first.

The routine/diet you posted will help you reach 2 out of 3 of your goals, there isn't really enough cardio to help with the third (increase fitness).

Take things steady and continue to enjoy it.
 
I'd never miss out doing any compound exercises IMO. However maybe you're right he should stick to that routine before putting compounds in.

I couldn't cope without any compounds!

Keep up the good work OP! :)
 
agree, stick with current routine so that you get used to exercising. what you are currently doing will work a lot of primary and secondary muscles.
 
Thanks for the replies. I was amazed when I first went. I managed 2.5K on the runner in 15 Minutes. I've not ran anywhere for around 15 years.

I'm going to use the 10 minute 'run' as my warm up, then increase cardio when I'm settled in my 3 day split.
 
Freefaller said:
I'd never miss out doing any compound exercises IMO. However maybe you're right he should stick to that routine before putting compounds in.

I couldn't cope without any compounds!

Keep up the good work OP! :)
Click to expand...

Is a Bench Press not considered a compound exercise? I'm still pretty naive when it comes to compound and isolation exercises but I always thought it was?
 
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