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  1. #1
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    Default Weight training for the first time!

    So after taking advice off several members on here i've got my diet on the right path, reached my goal weight and am now looking to cut the body fat and increase the muscle mass. Nothing too crazy just want to tone up, look/feel good.

    I've never done any form of weight training before so tbh i found it REALLLLLLY intimidating going into the weights room, not knowing exactly what i was doing and lifting balloons but it's definitely getting more comfortable each time i go.

    So on first starting 2 weeks ago here were the weights (don't know the bar weight)

    3 sets of 10

    Squat - 20kg / 44lbs + bar
    Bench Press - 30kg / 66lbs + bar
    Deadlift - 30kg / 66lbs
    Military Press - 10kg + bar (realllllly struggled with this and couldn't finish 3rd set)
    Barbell Row - 20kg + bar
    Cable tricep extension - 10kg
    Lat Pull Down to Chest - 20kg
    Barbell Curl - 10kg + bar (again really struggled with this and couldn't finish 3rd set)
    Seated Calf raises - didn't have the machine so done standing ones with 14kg
    Situps - 3 sets of 20 standard situps


    Went to the gym yesterday and here's where i'm at now

    Not sure of any of the bar weights.

    3 sets of 10

    HIIT cardio warmup - 30 secs sprint, 30 secs jog x 10
    Leg press on machine (struggled with squatting due to a recent dislocated collarbone, the weight across the shoulders was really hurting) - 90kg
    Chest press - 35kg
    Deadlift - 30kg
    Dumbbell/military press (changed from standard military press ) - 10kg each but think my form was suffering on the 3rd set so may drop down to 8.
    Barbell Row - 30kg
    Cable tricep extension - 10kg, easily the hardest exercise for me
    Lat pull down to chest - 35kg
    Dumbbell Curl (changed from barbell curl) - 8kg each
    Seated Calf raises (on leg press machine) - 90kg
    Situps - 3 sets of 25 standard situps
    Last edited by UKnovice; 04-26-2016 at 09:10 AM.

  2. #2
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    Hey UKN,

    Well done on getting started! The weight room can be intimidating but just remember that everyone else had to start as well. And make sure you know what you're doing before you go in i.e. checkout online videos to make sure you know how to do the exercises properly. I recently encountered a dude that wanted to do deadlifts with me but when he started lifting he was actually doing barbell rows!

    The olympic bar is 20Kgs.

    Nice lifting and progression
    Your workout is my warmup

    When I'm sad, I stop being sad and lift instead. True story.

  3. #3
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    Thanks buddy, i actually had to ask a guy yesterday how to do deadlifts and military press correctly, good job i did as i was completely wrong

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    So a wee bit nervous about posting photos but thought it'd be good to track progress and a good motivator.

    Here i am as of now, will double check all my stats on Fri but body fat is around 16/17% according to the scales at the gym (not sure how accurate they are and would say i'm probably more around 20% but atleast it'll be a consistent measurement).



    Last edited by UKnovice; 07-17-2013 at 03:15 AM.

  5. #5
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    Welcome!
    You are off to a great start!
    Looks like you're doing some nice compound work
    I look forward to seeing how you progress and how u like this sport.

  6. #6
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    Nice tats too!

  7. #7
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    Quote Originally Posted by wegs View Post
    Welcome!
    You are off to a great start!
    Looks like you're doing some nice compound work
    I look forward to seeing how you progress and how u like this sport.
    Cheers, appreciate that

    Have taken the advice given on here and will try back to free weights instead of resistance machines.

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    Nice moustache too!

  9. #9
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    Quote Originally Posted by TFC91 View Post
    Nice moustache too!
    Was going to edit that out but am rather proud of the handlebar tache ha ha.

  10. #10
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    Nice job man, good luck to you and your training.

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    Following advice on here have taken the plunge, swallowed my pride and ditched the resistance machine. Doing proper squats and flat dumbbell press now instead of leg press and chest press machine

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    Personally i like how i feel after working out with dumbbells, I think you will see good results with the switch.

  13. #13
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    Quote Originally Posted by Monkeypants View Post
    Personally i like how i feel after working out with dumbbells, I think you will see good results with the switch.
    Cheers buddy will see how i get on with them.

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    Had a great session at the gym today and for the first time actually felt comfortable in the weights room despite being the smallest and lightest lifter there!

    Having looked through numerous threads on here i'm at the point now of trying to settle on bulking or continue to diet and lose more fat. I'm not sure if i keep on a deficit and training i'd be doing much good and would still be the 'skinny fat' type but would appreciate your guys thoughts.

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    Even though I am a little over the weight i wanted I thought it would be better to buik and build a stronger foundation. I figured it would be easier to cut with a stronger muscle base.

  16. #16
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    Agree with Monkeypants. Rather have a little bit of belly fat and good shape than be skinny-ripped and look like a stick in clothes.

    Looks like you are doping good for a strter though, UKNovice. Keep at it, mate.

  17. #17
    Regular Poster expor's Avatar
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    Nice one on starting a log, we were all in that place where we felt uncomfortable, and I still feel like it sometimes when doing bar work, but really who cares. Personally I'd say put some more mass on, you don't look to have that much fat really, what's your weight and height?
    Rob
    Height: 6 ft, Weight: 193 lb 2013 172 lb 2014
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    Cheers lads, good to get some fellow UK heads on this

    I'm 5"10 and at last weigh in 69.9kgs

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    So a bit of a kick in the nuts at the gym today. Started 'bulking' and managed to up the weight on most exercises but after weighing myself apparently body fat taken a big jump up, BMR and muscle down

    Not sure if coming off a 12 hour nightshift and not having as much water as normal would've made that big a difference but yea not exactly happy.

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    Gym was empty and had the tunes blasting, actually enjoyed training for the first time. Weights on most exercises up and was buzzing when I finished!

    Also got one of the PT's to weigh me and here's the results from start of training till now. My bodyfat is nowhere near what it states ( would guess I'm around 22%) but it's a consistent measurement so as long as it's going down I'm happy


  21. #21
    Regular Poster expor's Avatar
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    Default Re: Weight training for the first time!

    Like you suspect, the is no way at your weight that your body fat is going to jump like that in a few days. But the weight shouldn't lie as that should be accurate and that has a downward trend.

    I don't recall your goals but if it's too lose weight then it's going the right way, however your weight does seem quite light but we don't really know your muscle mass, and no way I'm going to trust any of that info on that chart , the numbers in body fat alone make me think will doesn't know what he's doing!
    Rob
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    Cheers buddy. Yup it was weight loss but reached my goal so going to start bulking up and get some meat on these chicken arms

    To be fair Wills been great and don't think you can go wrong with the scales. Just enter age, height, gender, stand on scales and lift up hand grips then take readings. Is more a motivation tool than anything i think. Like I said I don't trust the numbers in the slightest (as much as I'd love to).

  23. #23
    M&S Senior Member WolvesUK's Avatar
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    Don't forget as well, mate, you see all these blokes on here and they've been at it for years. Getting a good shape and losing your belly is one thing, getting big AND ripped is one hell of a commitment and it doesn't happen overnight.

  24. #24
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    Quote Originally Posted by WolvesUK View Post
    Don't forget as well, mate, you see all these blokes on here and they've been at it for years. Getting a good shape and losing your belly is one thing, getting big AND ripped is one hell of a commitment and it doesn't happen overnight.
    Yea as much as i respect and admire the lads on here i'm under no illusion it's a lot of hard graft so at the minute it's just about sorting my diet out and getting myself in shape. Happy with the weight loss so going to try bulking now.

    Here's what i'm upto at the mo:

    Doing day on, day off at the mo so 4 times a week.

    3 sets of 10

    Squat - 56.5kg
    Flat Dumbbell Press - 14kg
    Deadlift - 40kg
    Dumbbell/military press - 10/8kg each 2 sets with 10, 1 set with 8
    Barbell Row - 30kg
    Cable tricep extension - 12.5kg
    Lat pull down to chest - 35kg
    Alternate Dumbbell Curl - 10/9kg 2 sets with 10, 1 with 9
    Seated Calf raises (on leg press machine) - 90kg
    Situps - 3 sets of 25 standard situps

    Not sure whether to stick with this for another month or to switch over to one of these:
    http://www.muscleandstrength.com/wor...ing-split.html
    http://www.muscleandstrength.com/wor...t-workout.html
    Last edited by UKnovice; 07-27-2013 at 04:58 PM.

  25. #25
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    I would recommend following something like this: http://www.muscleandstrength.com/wor...ar-progression

    For 6-8 weeks and then you could look at a split routine.
    Last edited by Scrutiny; 07-27-2013 at 08:36 PM.
    Consistency is the key

 

 

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