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Weight Training For Beginners


Kv!

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More sets and more reps at lighter weight with only a short break in-between Mike.

Get your heart rate up with some super sets too.

Last night I did this:

Warm up

5 mins on cross trainer with low resistance

20-30 push ups (my weakness)

Rotator Y's with 4kg db's

Cable Face pulls

Leg Swings

Plus some DB step ups or cradle walks.

Session last night was:

DB Clean & Press 4x6 at 12kg DBs (again, my arch nemesis shoulders)

5 min Super Set - Assisted chinups & DB Floor Press with 18kg

5 min Super Set - Front Plate Raises 20kg and DB post flys 10kg

Renegade rows with 8kg dbs 3x12

Finished with 10mins jogging on Treadmill

Good all round session that took around an hour give or take a few minutes...

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Tuesday night was (from memory)

Squats 4x8 80kg

5 min Super Set Roman dead lifts & Shrugs 18kg kettles (got about 8 sets in)

5 min super set Chin-ups and 20kg step-ups (10 per leg)

Then some crazy ass finisher that combined push ups, squat jumps, dips, plank and static squat (squared out with back against wall in seated position)

At 121kg I don't need to bulk, I need to lose fat....lol

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Same, was 127kg, then went down to 116kg two weeks ago, was my lowest, then gained a few kg went to 118kg last week, gonna weigh myself tomo morning but not hoping for much as ive been sick and havent trained properly.. Plus have been slack on the diet a bit, with a few too many sneaky snacks and alcohol, these frekkin parties dont help. Sat night is one of my best mates 30th...

Edited by MiKa
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The only thing light weight and high reps will do, is fark your joints up faster. Lifting heavy will burn more calories as using more energy to push weight. lifting light weight is only good for a warm up and that's it. lifting light with little breaks will do fark all as it does not take much energy to move it, even with a 5 sec break in between sets.

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Many many of these guys at my gym...haha

Also, how do people work out with a hoodie on? Surely you can't be working that hard if you are wearing track pants and a hoodie...

Anywho...picked up some Albutarex last night...first half scoop this morning. Feels like drinking 2 cans of Redbull, then following it up with an espresso. Been going since 7:30am....

Hopefully it helps drop some of the excess baggage around my mid section...

Tell that to Kai Greene... Rarely takes his hoodie off..

I train in track and a jumper most of the time shorts on leg days but not always. Take off the jumper/hoodie when I do my cardio but I like to stay really warm and to be honest I dont find it restricting at all. And yes I go hard...

Any up to post progress pics? Im maybe a month off reaching my goal. But extremely happy with how I am progressing..

Edited by Wingnut
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Lifting heavy and thinking it makes you bulk up is a myth! If you not eating excess calories, no amount of heavy weight will bulk you up.
The only thing light weight and high reps will do, is fark your joints up faster. Lifting heavy will burn more calories as using more energy to push weight. lifting light weight is only good for a warm up and that's it. lifting light with little breaks will do fark all as it does not take much energy to move it, even with a 5 sec break in between sets.

Ok pazzo, I'm listening...

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Haha, progress pics...fat guy becomes slightly stronger fat guy...

No shame here...

post-10858-134632117345_thumb.jpg

post-10858-134632127422_thumb.jpg

Lost a bit more fat since then, 10 weeks in to training now

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Just don't want you wasting your time in the gym Pat, lift heavy and often and weight will comer off. If bulking you lift REAL heavy, eat more and train only 4 days a week to pack size on.

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