Associate
- Joined
- 28 Sep 2013
- Posts
- 239
Hi there. This is the ongoing tale for your amusement of a fortysomething going back into the gym for the first time in ten years. Your encouragement and advice is all I ask in return!
Context
So I used to be a super fit gymnast - in my teens, so an awful long time ago now. I had a good bodytype match for this kind of thing - short limbs, larger upper body, much stronger than my size (light frame), well co-ordinated with highly tuned ability to adjust and learn technique. Loved the rings and pommel horse as well as being able to fling myself off things and land on my feet. This meant that I was also good at high board diving which is pretty typical.
As my teens faded into early 20's I got into the gym and was attracted to the high intensity Mike Mentzer type stuff. It seemed to make sense intellectually and more importantly I'm much better suited to short sharp effort (fast twitch I guess) and heal I suspect slower than most (or have a tendency to cry off another session until DOMS has gone!).
Career and starting a family got in the way but I finally managed to get into the gym again by the time I was in my early 30's. At that time I had only gained about 2 " on my waist and wasn't in too bad shape. Sadly that was ten years ago and the transition from 30's to 40's has brought another 2" on the waist dammit, and a variety of aches and pains seemingly out of nowhere but in all honesty can only be down to posture and lifestyle etc.
Bringing us to now
Last year I had problems with stiffness in my back. Obviously the NHS were not interested in this but did conclude there wasn't anything ripped, torn or slipped. I saw a private physio who recommended some stretching and strengthening exercises and that in combination with some anti- inflammatory pills did the trick. Being a typical guy once the pain had gone I let the discipline and routine go by the wayside and it of course returned with a vengeance. I've got back into the routine and now decided I will use this as prompt to get back into the gym and get stronger and fitter.
Easing back in
Doing a bit of research I have been attracted to the Stronglifts/ 5x5 approach as I've always liked two key aspects of this - technically rewarding compound exercises, and continuous incremental growth.
However I'm not confident that I have the basic foundation of fitness and particularly core strength to do this justice at the minute. I've joined a local gym on a temporary basis as its okay but doesn't have the facilities I'm ideally after (olympic bars etc).
My short term priorities for the first 3 months are -
I'm 5'8" and weighed in at 12st 8lbs. I think my bodyfat is about 20% (used to be single digits boo hoo). If I could shed a pound a week for those initial 12 weeks I would be very happy.
My key concerns are protecting my back, avoiding injury and over training which will lead to being too sore to train and then sap my motivation. I cannot emphasise this enough - it has blighted my attempts to make consistent gains before (the overtraining).
Initial routine
The initial chat with the trainer at the gym went well and he appeared to really listen to what I was looking to achieve and my own concerns about my starting condition.
The basis is to train 3 times per week and perform the following routine each session. We had one session together to teach and check technique and tonight is my first proper session. In these early ones I'll be focusing on technique and listening to how my body reacts rather than intensity and volume.
1. Deadlifts (pulley) 5 reps (1-2 sets)
2. Hammer grip pull ups 5 reps (2-3 sets)
3. Palloff press 5 reps (2-3 sets)
4. Bulgarian squats 5 reps (2-3 sets)
5. OHP 5 reps (2-3 sets)
6. DB rows 5 reps (2-3 sets)
7. DB bench press 5 reps (2-3 sets)
My initial reaction is that's a lot of volume and more than I'm used to, but the counter is that its low reps and lowish 'training weight' to begin with. I need to do this again on Thursday or Friday, and then Sunday to complete my first week so I can't afford to let enthusiasm lead me astray into using too much weight too soon.
Diet etc
I've been a vegetarian for best part of 25 years now. I can cook and understand how to get a balanced diet. The problem is that the calorific volume has not matched my sedentary work/ lifestyle so hence the creeping waistline.
My big weakness (no surprise here!) is wine and beer. I know they are empty calories but the stress of my job has meant I've slipped into the habit of relying on them to unwind in the evening. My first decision has been to not drink anything on a weekday and limit what I consume on Friday evening, with no booze on the weekend.
I've used protein drinks before and they can be integrated into the calorific total - previouslyI tended to find them most effective post workout. Not used creatine before and would not consider it until I have the first 3 months under my belt as a baseline to evaluate its effectiveness thereafter.
So
Initially I'd appreciate sage advice whether you feel I'm headed in roughly the right direction. Some motivational encouragement is always welcome!
Watch this space...
Context
So I used to be a super fit gymnast - in my teens, so an awful long time ago now. I had a good bodytype match for this kind of thing - short limbs, larger upper body, much stronger than my size (light frame), well co-ordinated with highly tuned ability to adjust and learn technique. Loved the rings and pommel horse as well as being able to fling myself off things and land on my feet. This meant that I was also good at high board diving which is pretty typical.
As my teens faded into early 20's I got into the gym and was attracted to the high intensity Mike Mentzer type stuff. It seemed to make sense intellectually and more importantly I'm much better suited to short sharp effort (fast twitch I guess) and heal I suspect slower than most (or have a tendency to cry off another session until DOMS has gone!).
Career and starting a family got in the way but I finally managed to get into the gym again by the time I was in my early 30's. At that time I had only gained about 2 " on my waist and wasn't in too bad shape. Sadly that was ten years ago and the transition from 30's to 40's has brought another 2" on the waist dammit, and a variety of aches and pains seemingly out of nowhere but in all honesty can only be down to posture and lifestyle etc.
Bringing us to now
Last year I had problems with stiffness in my back. Obviously the NHS were not interested in this but did conclude there wasn't anything ripped, torn or slipped. I saw a private physio who recommended some stretching and strengthening exercises and that in combination with some anti- inflammatory pills did the trick. Being a typical guy once the pain had gone I let the discipline and routine go by the wayside and it of course returned with a vengeance. I've got back into the routine and now decided I will use this as prompt to get back into the gym and get stronger and fitter.
Easing back in
Doing a bit of research I have been attracted to the Stronglifts/ 5x5 approach as I've always liked two key aspects of this - technically rewarding compound exercises, and continuous incremental growth.
However I'm not confident that I have the basic foundation of fitness and particularly core strength to do this justice at the minute. I've joined a local gym on a temporary basis as its okay but doesn't have the facilities I'm ideally after (olympic bars etc).
My short term priorities for the first 3 months are -
- Build up core strength
- Re-learn movements and focus on good technique
- Lose some fat
I'm 5'8" and weighed in at 12st 8lbs. I think my bodyfat is about 20% (used to be single digits boo hoo). If I could shed a pound a week for those initial 12 weeks I would be very happy.
My key concerns are protecting my back, avoiding injury and over training which will lead to being too sore to train and then sap my motivation. I cannot emphasise this enough - it has blighted my attempts to make consistent gains before (the overtraining).
Initial routine
The initial chat with the trainer at the gym went well and he appeared to really listen to what I was looking to achieve and my own concerns about my starting condition.
The basis is to train 3 times per week and perform the following routine each session. We had one session together to teach and check technique and tonight is my first proper session. In these early ones I'll be focusing on technique and listening to how my body reacts rather than intensity and volume.
1. Deadlifts (pulley) 5 reps (1-2 sets)
2. Hammer grip pull ups 5 reps (2-3 sets)
3. Palloff press 5 reps (2-3 sets)
4. Bulgarian squats 5 reps (2-3 sets)
5. OHP 5 reps (2-3 sets)
6. DB rows 5 reps (2-3 sets)
7. DB bench press 5 reps (2-3 sets)
My initial reaction is that's a lot of volume and more than I'm used to, but the counter is that its low reps and lowish 'training weight' to begin with. I need to do this again on Thursday or Friday, and then Sunday to complete my first week so I can't afford to let enthusiasm lead me astray into using too much weight too soon.
Diet etc
I've been a vegetarian for best part of 25 years now. I can cook and understand how to get a balanced diet. The problem is that the calorific volume has not matched my sedentary work/ lifestyle so hence the creeping waistline.
My big weakness (no surprise here!) is wine and beer. I know they are empty calories but the stress of my job has meant I've slipped into the habit of relying on them to unwind in the evening. My first decision has been to not drink anything on a weekday and limit what I consume on Friday evening, with no booze on the weekend.
I've used protein drinks before and they can be integrated into the calorific total - previouslyI tended to find them most effective post workout. Not used creatine before and would not consider it until I have the first 3 months under my belt as a baseline to evaluate its effectiveness thereafter.
So
Initially I'd appreciate sage advice whether you feel I'm headed in roughly the right direction. Some motivational encouragement is always welcome!
Watch this space...
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