Squats, Bench, Deadlift: This is your fitness thread

I so need to join in on this thread! :)

I've been 3 years or so without going to the gym, and I want to change that. I'm 1.84 tall and about 75 kg. I consider myself rather weak at the moment (as you'll also see from my program). My goal is to be stable around 85-90 kg, with the weight increase being mostly muscles. I'd really like to start getting bigger muscles fast, and then make them stronger afterwards, if that's possible.

I've managed to get myself to go to the gym on Sunday, Tuesday and today (Thursday), which I think should work well as work out days.

My current program is self-composed (I'm a complete amateur!) and pieced together from what I remember and stuff my college friends told me. Some of the stuff I don't know the (proper) name of, so I'll just describe it.

Every Sunday, Tuesday and Thursday:

5 x 5 bench press @ 40 kg
5 x 10 manuals @ 7 kg, while sitting in 45 degree position and lifting upwards
5 x 7 squats @ 50 kg
3 x 10 back extensions
3 x 10 manuals @ 5 kg, holding my arms straight at my sides and lifting them out from my body until they form a 90 degree angle with my body
3 x 10 triceps extensions @ 12 kg (combined)
3 x 12 sit-ups
200 chain punches (the last I got from Wing Chun, and it's a nice exercise, so I included it for some variety)

3 years ago I could bench 5 x 5 @ 70 kg, so I have some ways to go to get back to my old strength and more...

If anyone has any comments, I'd love to hear it. As I said, I'm a complete amateur on this. :blush:

Also, I'm pretty my form on most of these isn't perfect. But I have an appointment with a personal trainer at my gym on Tuesday, so hopefully I'll get lots of good advice and pointers then. And maybe a new program. :)
 
Godwynn said:
I've been told that if you tell someone your goals you are more likely to achieve them.

Here goes, in one year I would like to be up to 150 lbs. in body weight (a 25% increase) and be moderately buff.

I worked out for the first time since 2004 yesterday, so this is also a subscribing post.
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Unfortunately, the opposite has greater empirical validity. Generally better to keep goals private.

But you can definitely achieve this.
 
Cheetah said:
I so need to join in on this thread! :)

I've been 3 years or so without going to the gym, and I want to change that. I'm 1.84 tall and about 75 kg. I consider myself rather weak at the moment (as you'll also see from my program). My goal is to be stable around 85-90 kg, with the weight increase being mostly muscles.
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Okay!

I'd really like to start getting bigger muscles fast, and then make them stronger afterwards, if that's possible.
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Not really.

I've managed to get myself to go to the gym on Sunday, Tuesday and today (Thursday), which I think should work well as work out days.
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Yes, three days per week with always one rest day between is traditional because it works very well.

My current program is self-composed (I'm a complete amateur!) and pieced together from what I remember and stuff my college friends told me.
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Okay, don't do that. Use a newbie program constructed by someone who know what they're doing.

5 x 5 bench press @ 40 kg
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A good exercise that everyone likes to do.

5 x 10 manuals @ 7 kg, while sitting in 45 degree position and lifting upwards
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What we call "manual" in Norwegian is called "dumbbell" in English. This would be "incline dumbbell bench press". Also it seems kind of light weight compared to your bench even if the reps are higher and it's an assistance exercise.

5 x 7 squats @ 50 kg
3 x 10 back extensions
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Squats are one of the best things you can possibly do (assuming you do them right). Back extensions, meh, don't like them. I guess they can be of benefit but it's also easy to do them wrong and harm your back.

3 x 10 manuals @ 5 kg, holding my arms straight at my sides and lifting them out from my body until they form a 90 degree angle with my body
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Lateral raises. I don't bother to do 'em myself.

3 x 10 triceps extensions @ 12 kg (combined)
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Tricep extensions are okay but you probably don't really need them at this point. Also when talking about dumbbell exercises it's always traditional to just state the weight of one DB even if you're using one in each hand. Cuts down on confusion.

3 x 12 sit-ups
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I'd advise you to stop doing these and do planks and stuff instead. Situps are a pretty bad exercise (not very effective, and cause unneccesary wear and tear on the spine).

200 chain punches (the last I got from Wing Chun, and it's a nice exercise, so I included it for some variety)
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A bit of intense conditioning work as a finisher never hurt anybody, yes.

Also, I'm pretty my form on most of these isn't perfect. But I have an appointment with a personal trainer at my gym on Tuesday, so hopefully I'll get lots of good advice and pointers then. And maybe a new program. :)
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Maybe and maybe not. Personal trainers are a crapshoot, some of them have a clue and know what they're doing (for instance, one of the PTs at the gym I go to is also into both powerlifting and olympic weightlifting) but many do not. There's an awful lot of wrong technique and idiotic programs being taught.

Things that are good with your program as it stands:

- Bunch of free weight exercises, few or no machines (I assume you're not using a damn smith machine or anything like that for benching and squatting; if you are, stop and use a free bar instead).
- Reasonable rep ranges (5-8 for heavy lifts, about 10 for assistance work)

Things that are bad with it:

- Same exercises every time three days a week. That's going to get old pretty fast.
- Says nothing about progression scheme; if you just lift the same weights each time you won't be getting much stronger.
- Lots of pushing but no pulling exercises. This is a pretty common mistake but also a pretty bad one. For example if you do a ton of bench pressing but no rowing/chinups/pulldowns you will be developing your musculature in an unbalanced fashion which can cause all kinds of problems with posture and joints and whatnot.
- Situps. Bah.
- No deadlifts. Learn to love the deadlift; it will make a man of you.

You've already been pointed at the Stronglifts 5x5 thing which is a quite reasonable and workable newbie program (it's basically ripped off from Mark Rippetoe's stuff, and that works, so Stronglifts works).
 
Leifmk said:
Also of course you're going to need to eat more. Eggs and milk are your friends here.
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Whey and Casein is too and cost effective.

My pre workout shakes are Milk/Casein/Whey and my nightly shake is Milk and Casein. I use Optimum Nutrition brand.
 
I'm curious on peoples opinions about "dynamic" vs. "static" exercise.

First to clarify what I mean, static exercise are things like weightlifting where, you are focused solely on exercising whatever muscle groups etc. And the only purpose of what you are doing is that exercise. While in dynamic exercise you are using your whole body for some other task that involves working out your muscles. Examples of dynamic exercise would be playing sports, or doing dynamic exercise like gymnastics, free running, etc.

I know more static type stuff seems to be much more popular, and whenever people say they are going to get in shape that's what they mean. But is it really better? I know it's easier to do, in my case it's certainly easier to go lift weights, do pushups, and run for an hour than to go free running on a whim. But logically it seems that you could get much better overall workouts from these types of more dynamic activities, and probably get further past your exhaustion point. I know I hit the point where my body refuses to keep working much faster lifting weights than if I'm say sparring. It's not that I get more tired doing one, because I actually bounce back way faster from the weights, its just that if my mind is working and distracted from the pain I can push myself harder.
Plus it just seems like more dynamic stuff makes for better cardio and avoids weak spots in muscle groups major exercises miss (in particular I often notice guys who weightlift a lot with huge biceps and chests, but with wrists that are significantly smaller than mine). further it seems like it could aid things like balance and coordination more...

However this is just speculation on my part, what are more informed views? What makes static weightlifting so great?
 
I'm not sure if this is the right place (nor if anyone is an expert to fully answer my question). But as of late, I have thought about returning back to Karate after two years of absence (Due to personal issues in regards to combatting major depression as a result of losing my job).

The sticky issue is that I don't know the fitness requirements for the first degree black belt level :blush:. It's kind of my goal to get back to shape so that I don't end up making myself sick (I know that I would have to relearn my katas, but that's a separate issue I'll tangle with).
 
Zelig said:
Wrist size is 99% genetically determined from bone structure.
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Yeah I've always had people make fun of my small wrists, and I hate being made fun of. But unfortunately there is no exercise to increase the size of my wrists.

I also think my small bone structure also limits the amount of weight I can lift. I feel I am coming upon limits, and I just can't do anymore. Not everyone can be an Arnold Swarchenegger no matter what people say about everyone having potential. So much is determined by genetics. I think you need strong and large bones to even think about being a bodybuilder.

My workouts have been going good lately, I haven't had too much energy drain problem I had last spring. I still want to see a doctor sometime this summer. I still have joint problems, and I don't know what to do about that. From what I read, these things like glucosamine (spelling?) are BS.

My main problem right now is food discipline (as in I have none :) ). Does anyone have tips in maintaining a proper diet? My problem is at work, especially when people bring in things like donuts. Why do people bring this junk in? I have no resistance to food that is right in front of me. I can resist if it is 6 or more feet away, but not in front of my face.
 
Disgustipated said:
I also think my small bone structure also limits the amount of weight I can lift. I feel I am coming upon limits, and I just can't do anymore. Not everyone can be an Arnold Swarchenegger no matter what people say about everyone having potential. So much is determined by genetics. I think you need strong and large bones to even think about being a bodybuilder.
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flex_wheeler.jpg


Flex Wheeler does not know what you're talking about.
 
That'll be me in a year, ripped and black.
 
Flex seems to be lacking in one area (unusual for a black man)
 
his wrists. He had small wrists.


CivGeneral said:
I'm not sure if this is the right place (nor if anyone is an expert to fully answer my question). But as of late, I have thought about returning back to Karate after two years of absence (Due to personal issues in regards to combatting major depression as a result of losing my job).

The sticky issue is that I don't know the fitness requirements for the first degree black belt level :blush:. It's kind of my goal to get back to shape so that I don't end up making myself sick (I know that I would have to relearn my katas, but that's a separate issue I'll tangle with).
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No worries, man, just pretend you are a beginner and then enjoy how much faster you (re-)learn everything then you smash that black belt like a block of wood.
 
I've been seeing (and hearing) a lot of commercials lately on TV and radio about testosterone replacement. It seems everyone is trying to make a buck off of this as usual. But I get the impression these people are "creating" a problem when none actually exists. They are making people think they are low on testosterone when they actually aren't. And that includes me. I'm thinking I might be low on testosterone. I seems to fit some of those symptoms.

I am actually tempted to check this out, but the side effects of increased testosterone are pretty severe. Who would want those side effects?
 
Disgustipated said:
I've been seeing (and hearing) a lot of commercials lately on TV and radio about testosterone replacement. It seems everyone is trying to make a buck off of this as usual. But I get the impression these people are "creating" a problem when none actually exists. They are making people think they are low on testosterone when they actually aren't. And that includes me. I'm thinking I might be low on testosterone. I seems to fit some of those symptoms.

I am actually tempted to check this out, but the side effects of increased testosterone are pretty severe. Who would want those side effects?
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What's your GP say? I mean, part of aging in general leads to some of these "symptoms" and there's nothing unnatural about it.
 
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