gym routine

Glaucus

Glaucus

Glaucus

Man of Honour
Joined
11 Mar 2004
Posts
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Hoping someone could help me make a basic gym routine. Been twice so far and just doing random stuff and probably missing muscle groups. Atm don't feel comfortable with free weights, especially with no one to check form or spot, so all on the machines. Atm just looking to gain overall fitness and strength whilst losing weight. Also totally destroyed my PCL in left knee, starting fitness is pretty much zero, as other than last 4 weeks with physio literally done pretty much nothing since injury in Feb.

All 5x5

Shoulder press 100lbs
Seated row 140lbs
Bicep curl 40lbs
Seated leg curl 110lbs
Leg extensions 140lbs could go higher but left knee starts to feel unstable.
Exercise bike 2x10mins

As well as that, got these daily exercises from physio to do.
3x4 min step ups
3 x 2 min sliding wall squats
3 x 2 min I think they're called controlled toe touches, standing on stairs on one leg and lowering your other foot down till leg is bent at 30 degrees.
3 x 20 side lying external rotation
3 x 20 double leg bridge
And trying to walk 5miles a day.

So any help appreciated, mainly the weights.
 
mrthingyx said:
As a starter for nothing, start using free weights as machines will simply exacerbate any issues you already have.

Secondly you're doing a lot of quasi-strengthening/stability/core work which is nice but also misses the point on functional strength and stability.

Thirdly, Stronglifts.

Fourthly, Mobility Thread. :)
Click to expand...

Strong lifts as in these routines?

 
Thanks seems the way forward and simple enough. Just have to get over the looking like an idiot at a gym with just the bar.
However that mobility thread is making no sense to me.
 
Thanks, will see how it goes. Was going to go to day, but woke up ill and been in bed all day.

One other thing is wobble boards I've never had good balance and at physio use this green rubber(not the inflatable ones) wobble board, (doesn't matter how you stand on it, its all over the place) one legged on the bad knee and that exercise has helped massively but I can't find it on Google and there's no name on the one at physio. Nearly all online are the boards with a half ball at the bottom. Any idea what one I'm talking about as want to carry that on. Only got 3 physio sessions left, although still not sure what happens after that. Although they have said I will always have to do these exercises. As it's compensating the broken ligament rather than repairing.
 
Well done the first 5x5stronglift routine. I obviously don't squat in every day life, legs are killing after that, however the other two were just stupidly light. But only one way to go and that up.

Not sure it was a great idea, doing it on way home from work, as I'm now awake. Where before I went I could barely keep eyes open.
 
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GSVBagpuss said:
Not unusual - after I started squatting again after some time off my hamstrings were in aganoy doing reps @ 45kg. 3 months later I'm doing more reps at 80kgs with no pain :)
Click to expand...

Just did the second one, and legs are tiered but no where near hanging out my rear like last time, so hopefully recovery will be much faster than the 4 days it took last time.
 
Really enjoying it, never thought I would enjoy the gym.

But how much protein do you really need. Is the 1-1.5g per lb of lbm really needed, as to be honest I'm struggling to get anywhere near that. I'm more like 0.5g per lb of lbm.
 
Well I'm losing weight so cutting. Most days is around 100g where really should be around 200g+ using the normal calculation, perhaps I should ditch the turkey and mackerel (well not the mackerel) for something a bit more protein packed.
 
Get on the 5x5 strong lifts, I'm finding it very fun and even though I've only done 3 weeks (2 weeks off over Christmas), I can already feel thighs are bulking up.
I'm also finding it a good length routine ~30 mins. And I do 20mins on bike as well, which comes to just under the magical hour.
And have no intention of increasing bike time, instead I increase resistance, however already upto 15 out of 20 on the settings, so not sure what I'll do when I hit 20.

Give it a go and see how you get on. It's a darn good recommendation, to start off with. even if you feel a bit silly to start with just the bar, bit the weights quickly go up.

Put on 2kilos over Christmas :(, it would be nice if the scaled were right. But the electric fat analysis is very inaccurate, as apparently it was all muscle. Don't belive it for a second, it feels like fat.
 
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It comes with a routine, go on their site you can download an excel spreadsheet, or ios/android app. You just alternate between them with a day off in between and add 2.5k every session.

http://stronglifts.com/5x5/




To everyone else, is there any specific exercises I can do to make carrying heavy ruck sack and mountain climbing easier?
Lower back and shoulders always hurt after a while with rucksack.
 
Well in 8 weeks, and 3 off them I eat crape and did pretty much no exercise.

BP has gone from 164/108 to 122/81, so close to normal blood pressure now.
And resting heart rate has gone from 83 to 60

Very happy, still following 5x5 at start of 5th week and no issues yet.
Shame I've never done a full cholesterol test. That would be interesting as well.
 
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Thanks, already doing 5x5 so should I do more deadlifts add it into every gym day.. Currently do 2x5, instead of the suggested 1x5.

And not a chance in hell I'm strong enough to even attempt dragon flags.
 
Any chance to a link for the candlestick. Videos show something that don't look like what you describe.

Edit, is this it?


If so is there something even easier than that to begin with, as I doubt I could even do that. Although I'll give it a go tonight.
 
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