[quote]laura-lightning wrote:
Well I have my induction in the morning. Will make sure that they won’t boss me around![/quote]
Have fun! Just get in there and get it out of the way then do your own thing.
Having said that - I heard Kev (one of the instructors in my gym and a very big guy) taking some new recruits round this evening.
He was telling them the virtues of the free weights. Nice to know that not all gym staff will put you on the treadmill.
Ta! i’ll let you know how I get on first thing tomorrow!
Ugh, I weigh nothing, I can lift nothing and I look like a gangling freak while doing it…
Anywho…
Got down to the gym this morning and was met by a woman instructor. As soon as I mentioned that I wanted to build muscle and presented her with a workout plan her face lit up as if the only women she ever sees are those going “I want to be thin”.
She showed me round the machines and gave me a few tips (she used to work in a body building gym).
My planned workout for the next twelve sessions goes as follows:
Warm up - 5 mins rowing machine
A. Squat, 2 sets of 15 reps, 60 seconds rest
B1. Static Lunge, 2 sets of 15 reps, 60 seconds rest
B2. 1 Arm Elbow Out Row, 2 sets of 15 reps, 60 seconds rest
C1. Push ups, 2 sets 15 reps, 60 seconds rest
C2. Swiss Ball crunches, 2 sets 20 reps, 60 seconds rest
A. Dead lift, 2 sets of 15 reps, 60 seconds rest
B1. Step-up, 2 sets of 15 reps, 60 seconds rest
B2. 1 Arm Dumbbell Shoulder Press, 2 sets of 15 reps, 60 seconds rest
C1. Close Grip Lat Pull down, 2 sets of 15 reps, 60 seconds rest
C2. Reverse Crunch, 2 sets of 15 reps, 60 seconds rest
C3. Supported chin up, 2 sets of 10 reps, 60 seconds rest
This is to be done twice a week with 1 or 2 days a week swimming in between (mainly because i love swimming).
So what do you think guys? Going to get a full body stats test next time i head down so can give you my numbers 
[quote]Renton wrote:
I’ve heard about the powder that Leeby sells - you do know you are supposed to sniff it don’t you?
[/quote]
mate, who told you?!
nice work Laura, keep it up!
Hey, that workout plan looks familiar 
I like the added supported chins at the end , but may be too much with the lat pulldown as well. Try it and see, you can always switch the pulldown for the supported chins.
Not sure about the 5 mins rower warm up. I’d suggest some dynamic stretching instead, but see how you go with it.
Sounds like you managed to land a good trainer. Is she going to be there regularly to help with your form?
Yea that plan was suggested elsewhere - can’t remember where now
The whole plan may look like a lot but remember for the first few weeks I will be lifting very low weights (next to nothing).
That trainer will be around most of the time and she is my allocated helper if I need anyone. In the meantime I guess I have you guys to help me out 
[quote]laura-lightning wrote:
Yea that plan was suggested elsewhere - can’t remember where now
The whole plan may look like a lot but remember for the first few weeks I will be lifting very low weights (next to nothing).
That trainer will be around most of the time and she is my allocated helper if I need anyone. In the meantime I guess I have you guys to help me out :D[/quote]
I’m not saying anything, just let me know how you get on with the added chin-ups at the end
Looks like a solid program Laura. I like the rower or elliptical for warm-ups since it involves so many muscle groups. You can also use either as a form of dynamic stretching if you slow down and use an exaggerated range of motion.
Don’t neglect your pre/peri/post workout nutrition! A shake with whey protein and simple sugars (preferably maltodextrin or glucose) is good. Adding Branched Chain Amino Acids (BCAAs) and some creatine would be better.
Most importantly, stay consistent! You’ll enjoy the initial gains and changes in your body composition so try to make the exercise and healthy eating habitual while your enthusiasm is at its maximum. Down the road you’ll find that it becomes a part of your life and you’ll just do it without thinking.
It sounds like you’re off to great start. Have fun training!
Thanks for the support guys
Can’t head out this weekend so will do my best to do what I can in my room and then get into the gym on Tues
Program looks to be in balance, just in case you’re curious, here’s how it looks from a movement plane perspective.
A) hip-dominant legs, loaded spine
B1) hip-dominant legs
B2) vertical push
C1) vertical pull, close grip
C2) abs
C3) vertical pull
Now, if it were me, I would positively die doing 11 exercises in one session. I would much prefer to split the routine in half–starting each training day with one of the “A” exercises. I’d also rather do your supported chins before close grip pulldowns because of a variety of reasons (lat emphasis, fatigue factors, etc).
Ok, I just realized that makes it sound like a sub-par program. It’s not. All movement planes are in balance volume wise (excellent), it covers the whole body (good for beginners), it relies on multi-joint movements and not isolation (excellent), and it’s sufficiently high rep to get you used to the exercises and technique without undo risk (good).
It’s just a lot to get done in one session. Do it as written for a while. I don’t want to undermine your supervisor. If you feel like you’re not able to really give your ‘all’ to the last 3-5 exercises, I really would suggest splitting it into two sessions along the dotted line. Then you could do it 3 days a week, and just alternate which group of exercises you do on that day.
Glad to see you’re finally into the gym!
Er dude, it’s not a one session thing. Split it at the deadlift and it’s two sessions, hunt back through the posts for the routine. Actually, hang about a sec…
Workout A
A. Squat, 2 sets of 15 reps, 60 seconds rest
B1. Static Lunge, 2 sets of 15 reps, 60 seconds rest
B2. 1 Arm Elbow Out Row, 2 sets of 15 reps, 60 seconds rest
C1. Push ups, 2 sets 15 reps, 60 seconds rest
C2. Swiss Ball crunches, 2 sets 20 reps, 60 seconds rest
Workout B
A. Dead lift, 2 sets of 15 reps, 60 seconds rest
B1. Step-up, 2 sets of 15 reps, 60 seconds rest
B2. 1 Arm Dumbbell Shoulder Press, 2 sets of 15 reps, 60 seconds rest
C1. Close Grip Lat Pull down, 2 sets of 15 reps, 60 seconds rest
C2. Reverse Crunch, 2 sets of 15 reps, 60 seconds rest
C3. Supported chin up, 2 sets of 10 reps, 60 seconds rest
That’s what it is really
Even if it was just one session, you know what these students are like. Don’t get up until lunch time, do a couple of hours of classes then of to the student union for a drink because of such a long day.
I think she could fit it all in.
;-))))
I’d be offended if that wasn’t true.
Going through the routine with the instructor I managed it all in one go. Of course I am not lifting much atm. When my weights start to increase I think I will split them.
If it gets to be a but much, but you want to stick to two days lifting, do a AM/PM split.
[quote]Renton wrote:
I think she could fit it all in.
;-))))[/quote]
You weren’t talking about the workout now, were you 
[quote]Roual wrote:
Renton wrote:
I think she could fit it all in.
;-))))
You weren’t talking about the workout now, were you ;-)[/quote]
WHO TOLD YOU!
I mean… erm… I’m a virgin… (no, they’ll never buy that…) …erm…shit.
[quote]laura-lightning wrote:
Roual wrote:
Renton wrote:
I think she could fit it all in.
;-))))
You weren’t talking about the workout now, were you
WHO TOLD YOU!
I mean… erm… I’m a virgin… (no, they’ll never buy that…) …erm…shit.[/quote]
You really are digging yourself deeper and deeper, aren’t you
On a much more serious note now, I will be heading down to the gym tomorrow for my first real go at this program.
One thing that has been bothering me recently though is the fact that my diet has looked a lot better. I can’t seem to get enough of what I should be eating - being a student I have no money for food, and it’s so much easier to buy pasta or have some toast. Don’t get me wrong, I am still eating plenty of fruit and now even have a smoothie maker. Any good foods that are cheap?
Thanks guys.
[quote]laura-lightning wrote:
On a much more serious note now, I will be heading down to the gym tomorrow for my first real go at this program.
One thing that has been bothering me recently though is the fact that my diet has looked a lot better. I can’t seem to get enough of what I should be eating - being a student I have no money for food, and it’s so much easier to buy pasta or have some toast. Don’t get me wrong, I am still eating plenty of fruit and now even have a smoothie maker. Any good foods that are cheap?
Thanks guys.[/quote]
First off, how did the session go?
Second - Milk = Cheap.
Huge amounts of veg = Cheap. (hunt out your local farm shop - I can pick up more food than I can lift for 10 quid at mine and I can lift a lot)
Third - Eggs = Cheap (see above - farm shops sell eggs)
I’m in Derby on Friday. I’ll see what I can find for you.
[quote]Renton wrote:
I’m in Derby on Friday. I’ll see what I can find for you.[/quote]
Oh God, we’ve lost another one to Renton…
Seriously though, how’d you find the workout today? Manage all 11 exercises in one session?