PTR
Striker
Just started back at the gym after not being a regular for well over 15 years. Only been a few times, but I'm basically doing the exact same routing I did back then, just a bit less intense as I need to get rid of the cobwebs and get myself used to pushing weight again.
But I understand I should really be splitting that workout into body groups, an possibly only training each body group once per week - is that right?
Looking to create a 30-45min weight session, with a 20 min cardio to follow.
Being basically a beginner again, I like to do the things I'm comfortable with - but I'm willing to add anything that people think it vital. As it happens, I'm mates with the owner (a big step with me finally getting myself back into this), and I'm happy to ask him to show me anything new.
So here's what I usually do, in order - all 3 x 10 at the moment, but happy to change this
Bench Press
Peck Desk
Shoulder Press
Lat pull downs
Seated row
Concentration curls
Barbell curls
Tricep pushdown
Overhead tricep push
Leg press
Calf raises
Thigh curls
I'm thinking, there's not enough there to split into 3 sessions, right?
There's a couple of things that I'm familiar with that I could add that I'm not currently doing
Inclined bench press with the barbell or some dumbbells
Bent over dumbbell row
One thing I've never ever done is anything with a barbell freestanding - squats and deadlifts.
And the kicker - the most important thing about me going to the gym again was to try to fix a problem I have. If I'm on my feet for more than an hour, my right leg starts to go numb. After about 4 hours, I start to get pain in my hip. If I go away to a festival, or on holiday, after a few days I'm throwing painkillers in.
I went to see a physio and he said its a core muscle issue. So I'm wanting to build general strength and fitness, but also want to really improve core strength.
I'm 37, very unfit, canny fat and injury prone as fuck. I had to pack in every type of exercise I enjoyed (basically football and squash) because my back would "go off" after a bit. Another reason why I'm looking to do as much as possible that I'm already comfortable with.
I'm not at all looking to build mega muscles or even drop a ton of weight overnight.
I did try a new abs exercise using one of those ball thingies, moving my legs around in the air. That was 8 days ago - my stomach muscles are still broken now.
Any advice?
But I understand I should really be splitting that workout into body groups, an possibly only training each body group once per week - is that right?
Looking to create a 30-45min weight session, with a 20 min cardio to follow.
Being basically a beginner again, I like to do the things I'm comfortable with - but I'm willing to add anything that people think it vital. As it happens, I'm mates with the owner (a big step with me finally getting myself back into this), and I'm happy to ask him to show me anything new.
So here's what I usually do, in order - all 3 x 10 at the moment, but happy to change this
Bench Press
Peck Desk
Shoulder Press
Lat pull downs
Seated row
Concentration curls
Barbell curls
Tricep pushdown
Overhead tricep push
Leg press
Calf raises
Thigh curls
I'm thinking, there's not enough there to split into 3 sessions, right?
There's a couple of things that I'm familiar with that I could add that I'm not currently doing
Inclined bench press with the barbell or some dumbbells
Bent over dumbbell row
One thing I've never ever done is anything with a barbell freestanding - squats and deadlifts.
And the kicker - the most important thing about me going to the gym again was to try to fix a problem I have. If I'm on my feet for more than an hour, my right leg starts to go numb. After about 4 hours, I start to get pain in my hip. If I go away to a festival, or on holiday, after a few days I'm throwing painkillers in.
I went to see a physio and he said its a core muscle issue. So I'm wanting to build general strength and fitness, but also want to really improve core strength.
I'm 37, very unfit, canny fat and injury prone as fuck. I had to pack in every type of exercise I enjoyed (basically football and squash) because my back would "go off" after a bit. Another reason why I'm looking to do as much as possible that I'm already comfortable with.
I'm not at all looking to build mega muscles or even drop a ton of weight overnight.
I did try a new abs exercise using one of those ball thingies, moving my legs around in the air. That was 8 days ago - my stomach muscles are still broken now.
Any advice?