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Beginners' mindset is a great mindset! From my reading, and from my experience, doing a lot of running at a pretty low pace has great results.
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National holiday today so I did a workout at home. Today is meant to be deadlifts, OHP, chin-ups, back assistance and a ton of abs. But couldn't do some of those things because I was at home. And also still babying my back. So it was:* Warmup * Deadlifts- 5 sets of 3 * Overhead Press- 3 sets of 5 * Low position dumbbell…
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Okay, well, I admit that they do seem to be really effective for me- that's why I am going back to them. But they can really wipe you out in a way that lower reps don't. A bit like doing HIIT.
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Went over to the gym to do an incline treadmill walk as the treadmill at home is broken. Started to get some hip pain after about half an hour so stopped after that. It was just a muscular thing- I get that when I run or do an incline walk for the first time after a break. Since I had extra time I did some ab work. Hanging…
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If you are experiencing pain, the sequence should be something like 1- Rest/avoid the things that cause pain 2- Work around/try similar exercises to see if you can do them without causing pain 3- Go and see a doctor. The best option is to see an ortho who treats athletes, but a very good physical therapist can also do an…
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Second session back in the gym yesterday. Today is meant to be my version of 'leg day', but still going easy on lower body because of my back:* Muscle activation and prehab * Front squats- 5 sets of 8 (just 40kg) * Bench press- 5 sets of 5 * Dumbell row - 4 sets of 7 * Nordic hamstrings/ghetto glute ham raise- 4 sets of 3…
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Been out of commission for a week. I mentioned a while back that I made my back feel really uncomfortable doing barbell rows. That stayed with me for a week or so, thought it was going away and then I had a major incident just warming up. Got back to it yesterday, a fairly light session to ease back into it, especially…
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40 minute incline treadmill walk yesterday, will do the same again today. Weights tomorrow!
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You can definitely make some improvements. If you can, you should learn to squat and do that as your basic lower body movement. You can add leg presses later. The lat pulldown is okay but as the name suggests it mainly focuses on the lats. If you can do some rowing movements then you can target the whole back including the…
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Disrupted program this week, so did the 'bare bones' of Tuesday and Thursday:* Muscular activation and prehab * Front Squat- 5 sets of 6 * Deadlift - 5 sets of 3 * Bench Press - 5 sets- 10, 10, 8, 7, 7 * Strict chin ups- 5 sets- 4, 4, 4, 3, 3 * Bird Dogs- 3 sets, 11 seconds each side The lower body stuff is coming along…
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Crazy traffic in town today so I couldn't make it to the gym. So I just did a 45 minute incline treadmill walk. It all counts.
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This is really impressive.
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Curl Ups are a good option: https://youtu.be/2_e4I-brfqs?t=96
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Forty-five minutes incline treadmill walk today. Not much to say about these. If I can manage two or three it's probably enough for cardiovascular health, and it doesn't interfere with lifting, which is my priority right now. Lift tomorrow.
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Probably the best resource to use is 'Map My Run': You can just mark the run on a map and it will calculate it accurately. It also lets you share your routes and see other routes that people have done in your area,
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Thanks for your response! I was doing them overhand. I don't actually want to do them heavy, at least for now, I have been trying to do them lighter and super-strict with a controlled eccentric and letting the shoulders/scapulae fully extend. So basically more for hypertrophy. The problem seems to be that I can't get into…
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Another day! I do full body each of three days (something lower body, a pull and some pressing), and also at least one ab exercise. Then the rest is assistance. Today's assistance is chest/arms/shoulders bodybuilding type stuff. So:* Lower body muscular activation and prehab * Front squats * Bench press * Dumbbell row *…
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I haven't used it, but it looks great. I am logging everything with Excel online at the moment, but this might be better. I think if you wanted an alternative I would go for one that was more specialized. If strength is your thing, there's an app called Boostcamp that is pre-loaded with tons of famous strength programs. I…
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Well... it really depends on how you define the terms. However, if you use the definitions that would normally be used in strength sports, these standards are low. Eg for deadlift they have a 90kg lifter being elite at 256kg. That's about 550lbs. I think that powerlifters would say that at that weight, if you are training…
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A new day! Broadly, deadlift day with back and ab assistance.* Muscular activation and prehab for lower body * 6 sets of 3 deadlifts * 6 sets of incline bench press (around 8 reps per set) * 4 sets of 5 barbell rows * 3 sets of 5 chest-supported rows * 3 sets of 5 Good Mornings * Cable crunches, hanging leg raises and curl…
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Yesterday I did: * Muscular activation and prehab for lower body, rotator cuff prehab * 5 sets of 6 front squats * 5 sets of 5 bench press * 6 sets of 3 super-strict chin-ups (from dead hang/shoulders fully extended to bar-to-chest) * 3 sets of 6 barbell split squats * 4 sets of 3 back squats * 'Bird Dogs' Today, 30 minute…
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I'd recommend the Greyskull LP program: https://physiqz.com/workout-routines/powerbuilding-programs/greyskull-lp-best-powerbuilding-routine-beginners-gslp/ You'll need to learn to squat and deadlift properly to do that, though. There are plenty of good internet resources, or you can find someone to teach you. If you aren't…
