Free Weights - Finally!

[Lead_Head]

Well, the time has come to finally start using free weights. Tonight I'll be venturing in to the back part of the gym where the big boys play and throw around huge weights like the Greeks throw dinner plates for the first time.

I've been reading up a lot over the past few weeks and studying the different exercises to do with dumbells (to start off with) on websites such as Coopers Guns which is fantastic. I'll then start to move on to bar exercises.

My routine will be looking something like the below:

Mon - Gym - LEGS and abs,
Tues - Pre-Season training - heavy cardio work,
Weds - Gym - CHEST, SHOULDERS, TRICEPS
Thurs - Pre-Season training - heavy cardio work,
Fri - Gym - FULL BODY,
Sat - REST
Sunday - Gym BACK & BICEPS - or rest, and subsequently move my routine around so if I rested this day, I'd start with back and biceps the next day (Monday).

For the full body workout on a Friday I've been advised before to do the below:

Close-grip palms in Pull-ups - Back & Biceps
Squats - Very deep squats,
Dips - Chest & Triceps
Standing Military Press - Shoulders and core

I'll be doing 3 sets of 8 reps to start off with and be doing a low weight to gain a good form.

Tonight I will do a full body workout to sample all the weights and equipments. The trouble I have will be remembering what weights I was comfortable with for which exercise. Do any of you take a pen and paper to jot stuff down on? Or is that completely anal?

Also, recently I've not been using my protein supplements and I want to get back in to fueling my body correctly before a workout. I normally go to the gym in the evening after having my evening meal, so I have plenty of food to give me energy during the workout but what I want to know is should I take say 25g of protein before a workout and then 25g after - both with water??

Wish me luck

 

[Lead_Head]

Increase in mass, but mainly increase overall strength whilst gaining definition.

I used to be a right tubber at almost 16st. I slowly lost the weight over the past two years and I now stand at 6ft 1in and 13st 6lbs at 22 years old.

Since joining the gym I've lost more fat but added a slight bit of muscle. I'm hoping to take it to the next stage and incorporate stabilising muscle groups to give me that definition and strength instead of the machines doing that for me.

 

[Lead_Head]

Ouch.

 

[Lead_Head]

Yeah My back and triceps hurt the most. I really hit the dip assist machine hard.

Hopefully on Weds it isn't as busy and I'll get more chance to hit the dumbells. A lot of weights were in use so I had a slightly limited selection so made use of the best of what I had.

Quick question.. dumbells in a gym, do they go up in half Kg increments? Or are they just numbered, much like the machines?

I'm going to start to jot down all the weights I can lift and see how I progress, hopefully that'll keep me motivated.

 

[Lead_Head]

It's just to shock my body and not to keep it in a routine. Like I say if I miss a day at the gym I will roll the set I was supposed to be doing on to the next gym day so I'm not stuck in a routine and it keeps the body guessing.

 

[Lead_Head]

Thanks for the advice, I've saved that routine to look at tonight.

Does anyone have any guides or videos that show how to do the bent over barbell row or pendley row??