themisfit610 gets back to the gym

[themisfit610]

Hey everyone,

So - I decided to take advantage of my work related discount at 24hr fitness and get a membership. It's a crappy gym, and it's always packed, but it's affordable and I need to get into shape!

I'm 6'3" about 195. 22 year old guy. I've had some experience working out in the last four years, and this experience is influencing how I shape my new workout. My major lessons learned:

1) Large, compound movements are hugely beneficial.

2) Large, compound movements are difficult to master, and unless executed with proper form can do some bad things to your body.

3) Nutrition is 75% of the battle

When I was working out in the past, I focused mostly on the big exercises like squats, deadlifts, flat/incline/decline bench, bent over rows, etc... I didn't do any cardio, and I didn't do any isolation.

I work in a seated office job, and (being an anandtech troll) do a lot of computer usage outside of work. Therefore, I'm prone to lower back and posture related issues. My lower back used to give me a lot of issues, being constantly sore etc... I'm pretty sure a lot of this was due to incorrect form doing squats and deadlifts. I have very tight hamstrings (also related to my lower back), and without heavy daily stretching, doing these exercises is almost impossible.

In fact, about a year ago I hadn't been in the gym for awhile, and tried to do a deadlift, and really screwed up my back. It still huts in that location occasionally.

So to sum that up, I'm cautious about squats and deadlifts. I know they're tremendous exercises, that burn huge amount of energy and have a lot of potential. However, I've had some negative experiences, and I don't want to repeat those.

So, I've been to the gym three times in the last two weeks, and want to ease into a low impact, 3x weekly cycle. I want to incorporate cardio - for overall health. I've quit smoking to facilitate this. Right now I'm doing a sort of holding pattern of exercises.

I've been running on the elliptical machine for a good 30 minutes each time. I usually do a 7-10 minute warm up where I slowly ramp my heart rate up to ~160. Then I get off, stretch well, and hit weights, then cardio in the end. As far as weights, I'm still working on the routine. To do at least something for now, I've been doing stuff like this: (I'm a weak bastard. Love it)


(weight/reps/sets)
Flat Bench: 85 / 10 / 3

Seated Dumbbell press (over the head): 15s / 10 / 3

Dumbbell Bench Press: 25s / 10 / 3

Lat Pulldown: 90 / 10 / 3

Assisted Chin-ups: Still figuring this out. I selected 110 pounds of assistance, and could barely do 3 or 4

Anyway, it's a mismatched mess I know, but that's why I'm posting!

My goals are to work my upper and lower body - probably focusing on the upper body. I need to have minimal risk of injury, since I'm not terribly good at having perfect form each and every time on high impact stuff like squats and deads.

I'm willing to listen to lots of options.

Nutrition wise, I'm trying to add more milk, eggs, cottage cheese, and probably protein powder once I get around to it. I'm tracking my daily intake with fitday.com.

I welcome any and all suggestions!

Thanks!

~MiSfit

 

[Cerpin Taxt]

I think you'll find it more difficult to increase your weights unless you reduce the number of reps you do and lift heavier.

 

[themisfit610]

so like a 3x8 or something like that?

In the past I had started with a 3x8, and after a few sessions worked up to a 3x10, then upped the weight and gone back to a 3x8.

 

[jiggahertz]

I wasn't sure if what you posted in your OP was your full routine or just a sampling. But, the routine in this article is a good place to start if you are only doing what was mentioned in the OP.

Also, congratulations on using fitday. Seriously tracking your calories is the #1 tool in manipulating your body weight.

 

[KoolDrew]

Is that your whole routine?

As for form, pick up a copy of Starting Strength by Mark Rippetoe and check out the squatting videos I posted here.

 

[themisfit610]

It's not a whole routine, it's just some random crap I've been doing until I get a routine figured out. I figured I might as well do SOMETHING while I'm at the gym flailing about all confused and so forth.

I will do that, but again I'm reluctant to go down that path.

~MiSfit

 

[KoolDrew]

If you're looking to go to the gym 3x a week your best option is a full body routine consisting of mostly compound movements. Since you are just getting back into the gym you should concentrate on big compound movements. I wouldn't even waste time on any isolation really at first. Stick to squats, deadlifts, chin-ups/pulldowns, rows, dips, bench presses, and overhead presses. I wouldn't worry about any other movements at this point. The only exception is abdominal work which is perfectly acceptable.

Also, you mentioned form. The best way to get anything down is by practicing. Lifting is no different. Because of this I often recommend beginners to do the same routine everytime they go to the gym. As a beginner, you are not really strong enough to tax yourself beyond your bodys ability to recover as most of the adaptions will be neurological. Doing the same movements everytime you workout (say 3x a week) you will get stronger faster, than if you were to do a typical bodybuilding routine. You'd also be getting a lot more practice with form.

Something along the lines of this may be good.

Squat 3x10-12
Overhead press 3x8-10
Deadlift 3x8-10
Chin-ups 3x8-10
DB bench press 2x8-10
Crunches 2x10-15

If you can't do chins than doing pulldowns or rows is good as well. Instead of DB bench press you could do flat BB or dips if you wish. Also, I usually don't recommend higher-rep work, but for a beginner it's not a bad idea. Since as I mentioned above the most important part is getting form down on the major compound lifts. Once you get stronger, I'd split it up into two separate workouts and probably lower the reps and up the weight.

 

[themisfit610]

Okay that sounds good to me. However, I'm REALLY hesitant to dive headfirst into squats and deadlifts, just because I've had such negative experiences in the past. They're the most important aspect of this workout, no doubt.

One big problem is the lack of a proper deadlift pad at my gym. Is there an effective substitute for deadlift, or a better way to do them without a pad?

As a beginner, you are not really strong enough to tax yourself beyond your bodys ability to recover as most of the adaptions will be neurological

I disagree. It's always possible to over-exert yourself. I did it the first day I got back in the gym and pushed my right tricep way too hard - and got woken up at 3am with gnarly pain that lasted for 3 days. I'm going to be EXTREMELY careful. I've hurt myself too many times! And frankly, I'm not going to even attempt squats or deadlifts for a couple weeks, since I really really need to get my hamstrings stretched out over a period of time. I'll be stretching every day!

~MiSfit

 

[KoolDrew]

However, I'm REALLY hesitant to dive headfirst into squats and deadlifts, just because I've had such negative experiences in the past.

Just start really light, even with the bar if you have to and pay attention to form. I HIGHLY recommend getting the book Starting Strength.

One big problem is the lack of a proper deadlift pad at my gym. Is there an effective substitute for deadlift, or a better way to do them without a pad?

What's wrong with deadlifting on the floor?

I disagree. It's always possible to over-exert yourself.

Maybe I should of re-worded it. What I meant was that for a beginner squatting and doing the same exercises everyday is OK. As you get into lifting more, squatting heavy three times a week is just not an option as your body will not be able to recover quick enough. So eventually you will have to at the very least split the above into two different workouts, deadlifting on one and squatting on the other, rather than squatting heavy all three workouts.

Also, stretching is definitely a good idea. Any type of conditioning work is definitely a good idea as well.

 

[themisfit610]

Maybe I should of re-worded it

Good deal. Your explanation makes a lot of sense.

What's wrong with deadlifting on the floor?

Erm.. smashing the floor with massive weights? Not sure if they have bumper plates either. It's kind of hard to deadlift without having those on there - since the bar sits too low otherwise.

I HIGHLY recommend getting the book Starting Strength

I'll take a look.

~MiSfit

 

[paulxcook]

Originally posted by: themisfit610

What's wrong with deadlifting on the floor?

Erm.. smashing the floor with massive weights? Not sure if they have bumper plates either. It's kind of hard to deadlift without having those on there - since the bar sits too low otherwise.

~MiSfit

Does your weight room not have a padded floor or rubberized 45s? What is the material? I don't know why a gym would have a free weight room without a floor that can handle weights being dropped on it.

 

[themisfit610]

I think they have bumper plates, but I'm not going to start with those...

 

[spamsk8r]

I would only like to mention make sure your form is *perfect* on deadlifts and squats. Start out with very little weight (or in the case of squats, nothing at all). Then just practice getting your form perfect. Keep your back straight, head up, and you will be able to feel it when you're not right. Just practice that every day for a week or two and then start adding weights (slowly). This will be the best way to stay safe and avoid injury.

Remember, folks: Form is Everything.

 

[spamsk8r]

Originally posted by: paulxcook

Originally posted by: themisfit610

What's wrong with deadlifting on the floor?

Erm.. smashing the floor with massive weights? Not sure if they have bumper plates either. It's kind of hard to deadlift without having those on there - since the bar sits too low otherwise.

~MiSfit

Does your weight room not have a padded floor or rubberized 45s? What is the material? I don't know why a gym would have a free weight room without a floor that can handle weights being dropped on it.

Your gym must be awesome, but I've noticed most globo-gyms (24 hour fitness, Bally, LA Fitness, etc.) do not have implements for serious weightlifting. The one I go to doesn't have bumper plates, no lifting platforms, no room to do any kind of overhead lifts (overhead squats, clean and jerk, snatches, push press, etc.).

At least it has a rubberized floor. I do deadlifts with the regular steel plates on that. Some people give me funny looks but hey, I'm there to lift, not to look cool and not make noise.

 

[themisfit610]

Exactly. Shitty chain gyms. It's really frustrating. Everyone there uses machines and stuff. Their decline benches aren't even adjustable!

To boot, their selection of free weights is limited - finding 10s and 5s is almost impossible. Plus, nobody ever puts their weight plates away - and the lazy staff can't be bothered to either...

It's frustrating, but it's cheap.

~MiSfit