Starting Weight Training Again

Submitted by Jon on Wed, 25/11/2009 – 9:28pm

Once again I have started weight training. It has been a long time since my last blog!

My aim is to:

1. Lose fat
2. Build muscle – athletic or for style, not fussed at my age, I do not do much sport now (maybe a little kickboxing), but just want to look good – I am 35, and don’t want to be a fat out of shape dad!
3. Do pull ups. This is something I have always wanted to do and I see it as my ultimate goal, a sign that I have achieved something!

Today I did this workout:

Deadlifts [email protected], [email protected], [email protected] [email protected]
Bent over rows [email protected], [email protected], [email protected]
Static Hangs twice until failure
Barbell Curl [email protected], [email protected]

On Monday (2 days ago) my routine was:

Squats [email protected], [email protected], [email protected],
Bench press [email protected], [email protected], [email protected]
Seated Tricep Extension [email protected], [email protected]
Barbell Curl [email protected], [email protected], 6 @25kg, [email protected]

I am now planning to adopt a 3 day per week routine, performing 2 different workouts, alternating each day. The new routine will look something like this:

Workout The First:

3×5 Squat
3×5 Bench Press
1×5 Deadlifts
2×8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout The Second:

3×5 Squat
3×5 Seated military press
3×5 Bent Rows
2×8 Pull-ups (negatives)

This will hopefully get me off to a good start.

Rippetoe meets HIT Weight Training Session

Submitted by Jon on Fri, 27/11/2009 – 11:33pm

A sort of comprimise really.


Front squats were much more difficult than I anticipated. I started with 2 warm ups sets ([email protected]) to get a feel for it. Then attempted a work set, managed 1. Then again, managed 2. Decided then to do back squats, and did 70kg which is a current record.

Pull-ups were a nightmare. Attempted little jumps before negatives, hard, so did hop of bench, still hard.

Bench press. 3 sets at 60kg (more Rippetoe than Mentzer). But still very hard and failed on 4 on the 3rd set.

EZ curls. Really went for it. Started on 30kg which was my previous max. Then did 3 at 32.5kg (plus ez bar, so maybe 35kg?). Exhausted.

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