Training plan

stuie

stuie

stuie

Soldato
Joined
29 May 2012
Posts
3,298
Location
Dorset
Ok so Pure are opening a gym thats about a 5 min walk from work and at 11 quid a month im going to give it a go.

Bit of backgroung

Im 30 in november and never been to a gym before.
About around 5ft 9/10 ish
Currently weigh in around the 12st mark and would fall into the skinny fat area, 12 years of office work too many beers and no exercise.
Ive always been a slight build think racing snake with arms and legs and youve got the idea I'd like to do something about this previous light exercise through the years drops the bulge but has never allowed me to bulk in the right manner

So id like to hit this new decade of my life by making a real effort to get things sorted, my main aim would be to drop 10 shots off my golf handicap which is currently 17 and I know that a correct exercise routine will help with that. I want to hit a gym feeling confident that im going to achieve something from this other than getting back into my school clothes and im hoping you guys can help with that.

Total newbie here hit me up with suggestions youve got a few weeks to argue it out amongst yourselves I just want to be prepared
 
5x5 is escellent, its a great way to get yourself into lifint regularly. Also a good way to measure strength gains, should see you for at least the first 6 months
 
Logs are a great idea, yeah. I don't post one in here (though I do plan to one day, Kiff) but my google doc spreadsheet is quite motivating - just look back at the weights you used to struggle with compare to now.
 
Good luck - just restarted 5 x 5 SL myself and it's very simple to follow and you can even get the app on your phone to help with your routine/weights.
 
Ok well ive signed up grabbed the app and im now just waiting till end of september for them to finish refurbing the new gym.

Is there anything i can do in the mean time to prepare remember that with the exception of golf ive done zero exercise in around 10 years I dont want to fail with an empty bar first day.
 
Dips and pull-ups are your friend. I used to use 2 dining room chairs and stick my legs out in front of me with my hands on the seat cushions.

For pull-ups I bought a bar but a broom handle suspended between two chairs is a beginner friendly option too.

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Standing goblet squats with anything heavy or even bodyweight 1 legged squats will also help.

This will only really help lower the soreness you'll get after your first proper session. The worst for me when I started was my legs. Oh. My. God. Heavy squat legs took me by surprise although I learnt to love it :D
 
Sorry to bump but gym opens tuesday

Dropped onto a scale yesterday to see a scary 13stone. Ive also put a tape round the very scary bits 40inch chest 39inch stomach so a lot of body fat to shift.

at only 5"8 I know ive got a lot of work to do to get fixed and my body strength is next to nothing.
 
You are at a similar starting point to me 6 months ago... 5ft 8in tall, 38in chest, 36in waist, 12st 10lb. After walking a lot, improving my diet and lifting every other day I am now down to 30in waist and 10st 11lb. Commit to a lifestyle change and not just going to the gym occasionally. Diet is key.

For lifting I've been doing squats, some deads, dips, pullups, barbell and dumbell rows, dumbbell press and overhead press. Regardless of the weight loss I look, and more importantly feel, a vast improvement in that time.

Good luck.
 
Well ive just started week 4. OHP is a killer even at just 30kg but ive not stalled on anything yet.

Im already feeling better about myself doing everyday things like getting up off sofas and more importantly swinging a club. Really happy with the routine so far.
 
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