The next step - March 2014 and beyond...

[Spit]

On the 11th January I decided to change my ways. I am 39 years old and was eating badly and weighed 15st 2lbs with a height of 5ft 11". I changed my diet completely and now only eat fresh, clean food. I now use a cross trainer in my garage 3 times a week for about half hour at a time. I feel a million times better!

I now weigh 13st 10lbs as of this morning.

The next step is to get stronger and tone up. I like the look of Steedies beginner workout:

Monday (Chest/Shoulder/Triceps)

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Wednesday (Back/Biceps)

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs)

Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout

The big problem is I will have to do this at home as I live in a village and getting to the gym regularly is just not going to happen. I enjoy working out in my garage and generally go in about 7.15am - 8.00am so I can chat to my mate on the Bluetooth while he drives to work. I then get ready and have breakfast and then work from home.

I have gym mats in my garage as well as some free weights, ab bench and cross trainer. I need a bench for the exercises above, would any of these be ok:

http://www.amazon.co.uk/York-Heavy-...8&qid=1394039831&sr=8-5&keywords=weight+bench

http://www.amazon.co.uk/Everlast-EV...&qid=1394039929&sr=8-46&keywords=weight+bench

http://www.amazon.co.uk/Physionics®...&qid=1394037781&sr=8-12&keywords=weight+bench

I don't want to look like Arnold, just toned and a bit stronger.

All help for training at home appreciated.

 

[mrthingyx]

Check the Gym Building thread for hints and tips about benches and other stuff...

Steedie's starter routine is better than 99% of generic plans out there on either than internet or whatever, and also 99% better than what 'qualified' PTs would suggest as a 'starting out' regime, so try it and see how it works.

I prefer something like Stronglifts + Chinups as there isn't really any huge need for specific isolation work as a beginner.

Regarding 'toning up and looking like Arnold'... a couple of points:

- Toning refers to either growth of muscle or reduction of bodyfat. It is a term pimped by the fitness industry that means nothing at all, so don't use it!
- Even with an epic training programme, serious commitment and a lot more years, you won't look like Arnold. So don't worry.

Also, as body dysmorphia starts to kick in at around 6 months (source), you won't realise how much bigger you actually are.

 

[Tomcat825]

That video is brilliant.