weight training

[Borr 5,811]

Contemplating doing a bit of gym if joints play ball , made the mistake of asking a mate who's a machine for a workout he sent this , I replied with laughter so he sent me a more moderate one and a link to creatine and whey. I'll probably end up doing light weight and cardio for starters.... Might be of interest. 

Monday :

 • 4 sets of 10 up downs. 30 seconds recovery between sets

 • Sled push 40kg, jog back to start with rope then pull sled back (30 seconds break, repeat 20 times)

 • Standing dumbbell shoulder press ×20, then straight into a plank for 1 minute (repeat 3 times with minimal recovery)

 • Assault bike, start easy and increase each week. 20 seconds of work at 700 watts, then recovering for 20 seconds at between 100 and 150 watts. Repeat 20 times.

Finish off with some stretching.

Tuesday :

 • Dumbbell bench press. 4 sets of 12 reps w/60 seconds recovery.

 • Upright rows 3 sets of 15 reps w/ 60 seconds recovery a light weight for form and really targeting the delts)

 • Flys (cable or dumbbell) 3 sets of 15 reps w/60 seconds recovery (2 seconds eccentric, 1 seconds concentric)

 • Dumbbell rows 4 sets, 15 reps holding the core and concentrating on lat retraction (60 second breaks)

 • Press ups into plank, 3 sets of as many reps you can until fatigue then hold a plank for atleast a minute if possible.
Then 60 seconds rest

 • Overhead tricep extensions, 3 sets of 12-15 reps with 60 seconds recovery

 • Dips, 3 sets of 10+ reps w/60 seconds break.

 • Finish with some cable core twists. 15 reps each side for 2 or 3 sets w/60 seconds recovery

Wednesday :

 • Squats, 3 sets of 12 reps w/60 seconds recovery

 • DB walking lunges 3 sets done over 30 metres (back and forth of 15m space) w/60 second break between each 30 metre set

 • Stiff leg deadilifts 4 sets of 20 reps w/60 seconds break

 • Kettle bell swings 3 sets of 20 reps w/60 seconds break

 • Leg press 3 sets of 15 reps, tempo at 2 seconds down 1 up w60 second break between sets

 • Single leg hamstring curls 2 sets each, 20 reps for tempo of 2 up 1 down w/60 second break between sets

Thursday:

• Treadmill fartlek, 1minute at a fast pace followed by a 30 second slow jog, repeat 10 times (e.g. 15 kmph for 1 min, 8kmph for 30 sec, repeat)

 • Then into a tabata circuit: 4 rounds of 1 minute work, 15 second recovery. Burpess, press ups, leg raises, assault bike/bike, dips, pull ups, air squats

 • Finish with stetching

[TOMO 26,064]

Looks alot to me that does if your just starting ....4 days on the bounce...I'm assuming your middle aged like most of us on here...only 1 min rest between  sets of 12 on squats...is not enough rest..

Doing all the cardio and core stuff is great...but split your workout up a bit more...maybe train a day ...then day off ..or train 2 days on bounce ...then day off ect

[.357shooter 1,184]

You tried doing that and you would be dead half way through it.

 

[TOMO 26,064]

That sled push looks far to much if it's a sprint....just 3 or 4 sets at sprint blows your legs up...20 sets at a sprint..for a beginner no way

[Borr 5,811]

1 hour ago, TOMO said:

Looks alot to me that does if your just starting ....4 days on the bounce...I'm assuming your middle aged like most of us on here...only 1 min rest between  sets of 12 on squats...is not enough rest..

Doing all the cardio and core stuff is great...but split your workout up a bit more...maybe train a day ...then day off ..or train 2 days on bounce ...then day off ect

That's not for me think it was sent in humour or showing what he's doing. He sent me a far more moderate weight session. I put it up for more dedicated gym bunnies

[shaaark 10,708]

2 hours ago, Borr said:

Contemplating doing a bit of gym if joints play ball , made the mistake of asking a mate who's a machine for a workout he sent this , I replied with laughter so he sent me a more moderate one and a link to creatine and whey. I'll probably end up doing light weight and cardio for starters.... Might be of interest. 

Monday :

 • 4 sets of 10 up downs. 30 seconds recovery between sets

 • Sled push 40kg, jog back to start with rope then pull sled back (30 seconds break, repeat 20 times)

 • Standing dumbbell shoulder press ×20, then straight into a plank for 1 minute (repeat 3 times with minimal recovery)

 • Assault bike, start easy and increase each week. 20 seconds of work at 700 watts, then recovering for 20 seconds at between 100 and 150 watts. Repeat 20 times.

Finish off with some stretching.

Tuesday :

 • Dumbbell bench press. 4 sets of 12 reps w/60 seconds recovery.

 • Upright rows 3 sets of 15 reps w/ 60 seconds recovery a light weight for form and really targeting the delts)

 • Flys (cable or dumbbell) 3 sets of 15 reps w/60 seconds recovery (2 seconds eccentric, 1 seconds concentric)

 • Dumbbell rows 4 sets, 15 reps holding the core and concentrating on lat retraction (60 second breaks)

 • Press ups into plank, 3 sets of as many reps you can until fatigue then hold a plank for atleast a minute if possible.
Then 60 seconds rest

 • Overhead tricep extensions, 3 sets of 12-15 reps with 60 seconds recovery

 • Dips, 3 sets of 10+ reps w/60 seconds break.

 • Finish with some cable core twists. 15 reps each side for 2 or 3 sets w/60 seconds recovery

Wednesday :

 • Squats, 3 sets of 12 reps w/60 seconds recovery

 • DB walking lunges 3 sets done over 30 metres (back and forth of 15m space) w/60 second break between each 30 metre set

 • Stiff leg deadilifts 4 sets of 20 reps w/60 seconds break

 • Kettle bell swings 3 sets of 20 reps w/60 seconds break

 • Leg press 3 sets of 15 reps, tempo at 2 seconds down 1 up w60 second break between sets

 • Single leg hamstring curls 2 sets each, 20 reps for tempo of 2 up 1 down w/60 second break between sets

Thursday:

• Treadmill fartlek, 1minute at a fast pace followed by a 30 second slow jog, repeat 10 times (e.g. 15 kmph for 1 min, 8kmph for 30 sec, repeat)

 • Then into a tabata circuit: 4 rounds of 1 minute work, 15 second recovery. Burpess, press ups, leg raises, assault bike/bike, dips, pull ups, air squats

 • Finish off ....... ON A STRETCHER.

 

[mC HULL 12,247]

15 minutes ago, shaaark said:

 

you train mate ?

[Daniel cain 45,129]

2 hours ago, mC HULL said:

you train mate ?

Good boxer in his day

[Pewit 970]

Weight lift around 3 times a week and at least a hour of zone 2 cardio for as many days as you like.

[gnasher16 30,046]

6 hours ago, Borr said:

Contemplating doing a bit of gym if joints play ball , made the mistake of asking a mate who's a machine for a workout he sent this , I replied with laughter so he sent me a more moderate one and a link to creatine and whey. I'll probably end up doing light weight and cardio for starters.... Might be of interest. 

Monday :

 • 4 sets of 10 up downs. 30 seconds recovery between sets

 • Sled push 40kg, jog back to start with rope then pull sled back (30 seconds break, repeat 20 times)

 • Standing dumbbell shoulder press ×20, then straight into a plank for 1 minute (repeat 3 times with minimal recovery)

 • Assault bike, start easy and increase each week. 20 seconds of work at 700 watts, then recovering for 20 seconds at between 100 and 150 watts. Repeat 20 times.

Finish off with some stretching.

Tuesday :

 • Dumbbell bench press. 4 sets of 12 reps w/60 seconds recovery.

 • Upright rows 3 sets of 15 reps w/ 60 seconds recovery a light weight for form and really targeting the delts)

 • Flys (cable or dumbbell) 3 sets of 15 reps w/60 seconds recovery (2 seconds eccentric, 1 seconds concentric)

 • Dumbbell rows 4 sets, 15 reps holding the core and concentrating on lat retraction (60 second breaks)

 • Press ups into plank, 3 sets of as many reps you can until fatigue then hold a plank for atleast a minute if possible.
Then 60 seconds rest

 • Overhead tricep extensions, 3 sets of 12-15 reps with 60 seconds recovery

 • Dips, 3 sets of 10+ reps w/60 seconds break.

 • Finish with some cable core twists. 15 reps each side for 2 or 3 sets w/60 seconds recovery

Wednesday :

 • Squats, 3 sets of 12 reps w/60 seconds recovery

 • DB walking lunges 3 sets done over 30 metres (back and forth of 15m space) w/60 second break between each 30 metre set

 • Stiff leg deadilifts 4 sets of 20 reps w/60 seconds break

 • Kettle bell swings 3 sets of 20 reps w/60 seconds break

 • Leg press 3 sets of 15 reps, tempo at 2 seconds down 1 up w60 second break between sets

 • Single leg hamstring curls 2 sets each, 20 reps for tempo of 2 up 1 down w/60 second break between sets

Thursday:

• Treadmill fartlek, 1minute at a fast pace followed by a 30 second slow jog, repeat 10 times (e.g. 15 kmph for 1 min, 8kmph for 30 sec, repeat)

 • Then into a tabata circuit: 4 rounds of 1 minute work, 15 second recovery. Burpess, press ups, leg raises, assault bike/bike, dips, pull ups, air squats

 • Finish with stetching

If you are still alive by Friday maybe climb Ben Nevis over the weekend just to loosen yourself up for Monday again 

[THE STIFFMEISTER 15,734]

I just scanned over that quickly and seen three words that should strike fear into anyone 

assault bike 

burpees 

if your just getting back into it , little and often is the key , doing that will just put you In the recovery gym 

 

[THE STIFFMEISTER 15,734]

6 hours ago, Borr said:

 • Then into a tabata circuit: 4 rounds of 1 minute work, 15 second recovery. Burpess, press ups, leg raises, assault bike/bike, dips, pull ups, air squats

That tabata session would be beyond anyone with less than 6 months of good training behind them 

4 mins of pull ups , even spaced out , is Herculean for anyone who doesn’t train 

[TOMO 26,064]

1 minute ago, THE STIFFMEISTER said:

That tabata session would be beyond anyone with less than 6 months of good training behind them 

4 mins of pull ups , even spaced out , is Herculean for anyone who doesn’t train 

I recon the guy that sent him that workout is called Rich Froning ....or Matt Frazer

[Bush Rummager 4,516]

Thought is was interesting to hear Joe Rogan say he doesn't train specific muscles with specific exercises. So no bicep curls and barbell presses etc. I'm sure he said he just uses kettle bells for his workouts does things like the farmer carry, Romania get ups and goblet squats and the like. He must know what he's doing.. looks well for 57!

 

 

[Pewit 970]

Just now, Bush Rummager said:

Thought is was interesting to hear Joe Rogan say he doesn't train specific muscles with specific exercises. So no bicep curls and barbell presses etc. I'm sure he said he just uses kettle bells for his workouts does things like the farmer carry, Romania get ups and goblet squats and the like. He must know what he's doing.. looks well for 57!

 

 

Aye, but he's been on gear and TRT for decades mate.