Input please. - Ausbb

Yeeons · 01-02-2010, 07:49 PM

I’ve been a lurker on ausbb for about 6 months. I found it a great place to find information about different training styles even though i didn’t want to be a strength builder or a body builder.

My main goal is to get fitness up and enjoy all the benefits that come with it ie health, things like strength and being cut would be nice but fitness is the first thing i would like to aim for.

I know theirs a lot of beginner guides but half of them have things like dead lifts etc which need a bar or more weights than what i own. (Plus i do most of my work outs at a park that have chin-up bars which is a 15min walk away so bringing more weights would be murder).

My work out so far.
(The reps i do for this work out is a degrading one ie 6 then 5 then 4 then 3 etc)

1. Sprints 3x 50m with 3x50 jogs in between. (1 min rest)

2. Burpees with chin up (theres no jump just using upper body to pull up) 6 down (6 then 5 then 4 etc as explained above) after each set i put in a 30 metre jog/sprint depending on how puffed i am.

3. Crunches with woodchop(with dumbbell) 7 down (crunches start at 12 down and finish with woodchops get to zero) (woodchop video youtube.com/watch?v=FkhATg1-b9g&feature=related

4. Hanging knee raises with Tricep dips 7 down (Hanging knee raises start at 12 then 10 then 8 etc) then 30 metre jog/sprint per set.

5. Dumbell Thrusters with Leg raises 6 down then 30 metre jog/sprint per set.

The dumbells are 3kg each which as slowly been increasing. Each work out has a 1 min rest inbetween.

Most of the work out i try and use my own body weight and only really incorporated the weights cause the part of the work out was too easy. Also most of this is based on stuff I’ve read here and other forums so hopefully i haven’t mashed them all together and stuff it up.

The input I’m looking for is pritty much anything from, “am i missing a part of the body with this work out?” to “am i doing it all wrong?”.

Other info
I do this thursday and saturday with 100 burpees on monday, martial arts on tuesday / fridays (very peaceful martial art though so not really a workout) with swimming on wed or 7-10k run.

Would like recommendations to remember i don’t have a bar only dumbells and would prefer to keep it at the park so excess weights are only going to make me cry in pain after walking them to the park.

Fadi · 02-02-2010, 07:31 AM

It may not be 100% of what you're looking for, but you may get something out of it nonetheless http://ausbb.com/bodybuilding-traini...ogram-1-a.html

Fadi.

AndyMitchell · 02-02-2010, 11:48 AM

You want to be "fit" for what?

Just keep in mind that if some is good more is not better.

While doing hill sprints I worked myself too much, overtrained.
I realised I first have to be in shape to get in shape.

Fadi · 03-02-2010, 01:28 AM

Quote:

Originally Posted by Silverback

While doing hill sprints I worked myself too much, overtrained.I realised I first have to be in shape to get in shape.

Simply awesome comment for anyone with understanding.

Fadi.

PowerBuilder · 03-02-2010, 08:33 AM

Very true. To be fit, ya've got to get fit.

i'm playing around with some serious hard core HIT cardio right now...and finding out that i'm not quite as 'fit' as i initially estimated. I'm not tooo bad tho

AndyMitchell · 04-02-2010, 10:14 AM

Quote:

Originally Posted by Fadi

Simply awesome comment for anyone with understanding.

Fadi.

Many benefits to strength training, metabolic conditioning intrigues me Fadi.

Kyle Aaron · 04-02-2010, 10:59 AM

I have been saying this so often that I'm now preparing a pdf summarising it all, fire me an email for a copy. But basically,

Strength
- do 20 bodyweight squats
- 15 bodyweight inverted rows
- 10 bodyweight pushups

do that 3 times a week. Just aim at the total, don't worry if your 10 pushups are 10 in one go, or 5,4,1 or 1,1, etc.

In the second week, add 8 squats, 6 inverted rows, and 4 pushups. Keep doing that for a total of 12 weeks, after which you will have a total of 100 squats, 75 inverted rows, and 50 pushups.

Again, it's the total you're after. Push for the total and the "doing in a row" will come, eg if you can do 40 pushups total you can probably do 20 in one go.

For cardio, in the first week walk 1km after your strength workout. In the second, add 1km. After six weeks you'll be walking 6km. Walk at a brisk pace where you're just beginning to raise a sweat.

In the seventh week, jog 1km. It's no race, but you must not walk or stop, you must jog/run the whole way. Add 1km each week, so that in week 12 you're running 6km.

It's best to do this after the strength workout, but if you're limited by time, you can do the strength on one day and the cardio the next.

If you can do more pushups, runs, etc now than the first or even fourth week of this programme, don't worry, just do it anyway - the important thing is to get into the habit of exercise.

As for diet, eat LOTS of fresh fruit and vegies, LOTS of nuts and beans, and at least one of meat, fish or dairy every day. Add starchy stuff (rice, pasta, bread, spuds) for energy.

Over 12 weeks you will develop a good base of strength and fitness, you will feel more energetic, and so on. Use those 3 months to look for a good gym, save up for more weights and plates, find a good trainer or training partner, whatever suits you. Once you can do all these things you may have a better idea of longer-term goals, maybe you will want to be stronger still, or a bodybuilder, or get better for some sport, or whatever. If not, it's easy to maintain this level of strength and fitness.

PowerBuilder · 04-02-2010, 11:07 AM

but who's got time to walk (or jog) 6km

Kyle Aaron · 04-02-2010, 11:14 AM

6km/hr is a typical brisk walking pace. 8km/hr is an unfit person's jog, 12km/hr a fitter person. The strength workout is at most 20 minutes. And so we get,

Week 1, strength 20', cardio 10', total 30', 3/week
...
Week 6, strength 20', cardio 60', total 80', 3/week
...
Week 7, strength 20', cardio 5'-7'30", total 25'-27'30", 3/week
...
Week 12, strength 20', cardio 30'-45', total 50'-65', 3/week

in other words, on average about one hour three times a week. This is equal to or less than the time most regular gym-goers train. If you're not willing to spend a total of about three hours a week on improving your strength and fitness, you're not going to achieve much.

The guy already said he was working out in a park 15 minutes' walk away, and all the stuff he described would take at least half an hour, plus he already plans to run 7-10km, so he has demonstrated he's willing to spend the time, let's not insult him.

PowerBuilder · 04-02-2010, 11:25 AM

like i said, i think you like the sound of your own voice & like to argue

01-02-2010, 07:49 PM	#1 (permalink)
Yeeons Newbie Join Date: Oct 2009 Gender: Posts: 7	Input please. I’ve been a lurker on ausbb for about 6 months. I found it a great place to find information about different training styles even though i didn’t want to be a strength builder or a body builder. My main goal is to get fitness up and enjoy all the benefits that come with it ie health, things like strength and being cut would be nice but fitness is the first thing i would like to aim for. I know theirs a lot of beginner guides but half of them have things like dead lifts etc which need a bar or more weights than what i own. (Plus i do most of my work outs at a park that have chin-up bars which is a 15min walk away so bringing more weights would be murder). My work out so far. (The reps i do for this work out is a degrading one ie 6 then 5 then 4 then 3 etc) 1. Sprints 3x 50m with 3x50 jogs in between. (1 min rest) 2. Burpees with chin up (theres no jump just using upper body to pull up) 6 down (6 then 5 then 4 etc as explained above) after each set i put in a 30 metre jog/sprint depending on how puffed i am. 3. Crunches with woodchop(with dumbbell) 7 down (crunches start at 12 down and finish with woodchops get to zero) (woodchop video youtube.com/watch?v=FkhATg1-b9g&feature=related 4. Hanging knee raises with Tricep dips 7 down (Hanging knee raises start at 12 then 10 then 8 etc) then 30 metre jog/sprint per set. 5. Dumbell Thrusters with Leg raises 6 down then 30 metre jog/sprint per set. The dumbells are 3kg each which as slowly been increasing. Each work out has a 1 min rest inbetween. Most of the work out i try and use my own body weight and only really incorporated the weights cause the part of the work out was too easy. Also most of this is based on stuff I’ve read here and other forums so hopefully i haven’t mashed them all together and stuff it up. The input I’m looking for is pritty much anything from, “am i missing a part of the body with this work out?” to “am i doing it all wrong?”. Other info I do this thursday and saturday with 100 burpees on monday, martial arts on tuesday / fridays (very peaceful martial art though so not really a workout) with swimming on wed or 7-10k run. Would like recommendations to remember i don’t have a bar only dumbells and would prefer to keep it at the park so excess weights are only going to make me cry in pain after walking them to the park.

02-02-2010, 07:31 AM	#2 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	It may not be 100% of what you're looking for, but you may get something out of it nonetheless http://ausbb.com/bodybuilding-traini...ogram-1-a.html Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

02-02-2010, 11:48 AM	#3 (permalink)
AndyMitchell Active Member Join Date: Nov 2009 Location: As close as the restraining order allows Gender: Posts: 3,104	You want to be "fit" for what? Just keep in mind that if some is good more is not better. While doing hill sprints I worked myself too much, overtrained. I realised I first have to be in shape to get in shape. __________________ as long as you keep doing what you're doing, you're going to keep getting what you're getting.

03-02-2010, 08:33 AM	#5 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,162	Very true. To be fit, ya've got to get fit. i'm playing around with some serious hard core HIT cardio right now...and finding out that i'm not quite as 'fit' as i initially estimated. I'm not tooo bad tho __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

04-02-2010, 10:59 AM	#7 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	I have been saying this so often that I'm now preparing a pdf summarising it all, fire me an email for a copy. But basically, Strength - do 20 bodyweight squats - 15 bodyweight inverted rows - 10 bodyweight pushups do that 3 times a week. Just aim at the total, don't worry if your 10 pushups are 10 in one go, or 5,4,1 or 1,1, etc. In the second week, add 8 squats, 6 inverted rows, and 4 pushups. Keep doing that for a total of 12 weeks, after which you will have a total of 100 squats, 75 inverted rows, and 50 pushups. Again, it's the total you're after. Push for the total and the "doing in a row" will come, eg if you can do 40 pushups total you can probably do 20 in one go. For cardio, in the first week walk 1km after your strength workout. In the second, add 1km. After six weeks you'll be walking 6km. Walk at a brisk pace where you're just beginning to raise a sweat. In the seventh week, jog 1km. It's no race, but you must not walk or stop, you must jog/run the whole way. Add 1km each week, so that in week 12 you're running 6km. It's best to do this after the strength workout, but if you're limited by time, you can do the strength on one day and the cardio the next. If you can do more pushups, runs, etc now than the first or even fourth week of this programme, don't worry, just do it anyway - the important thing is to get into the habit of exercise. As for diet, eat LOTS of fresh fruit and vegies, LOTS of nuts and beans, and at least one of meat, fish or dairy every day. Add starchy stuff (rice, pasta, bread, spuds) for energy. Over 12 weeks you will develop a good base of strength and fitness, you will feel more energetic, and so on. Use those 3 months to look for a good gym, save up for more weights and plates, find a good trainer or training partner, whatever suits you. Once you can do all these things you may have a better idea of longer-term goals, maybe you will want to be stronger still, or a bodybuilder, or get better for some sport, or whatever. If not, it's easy to maintain this level of strength and fitness. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

04-02-2010, 11:07 AM	#8 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,162	but who's got time to walk (or jog) 6km __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

04-02-2010, 11:14 AM	#9 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	6km/hr is a typical brisk walking pace. 8km/hr is an unfit person's jog, 12km/hr a fitter person. The strength workout is at most 20 minutes. And so we get, Week 1, strength 20', cardio 10', total 30', 3/week ... Week 6, strength 20', cardio 60', total 80', 3/week ... Week 7, strength 20', cardio 5'-7'30", total 25'-27'30", 3/week ... Week 12, strength 20', cardio 30'-45', total 50'-65', 3/week in other words, on average about one hour three times a week. This is equal to or less than the time most regular gym-goers train. If you're not willing to spend a total of about three hours a week on improving your strength and fitness, you're not going to achieve much. The guy already said he was working out in a park 15 minutes' walk away, and all the stuff he described would take at least half an hour, plus he already plans to run 7-10km, so he has demonstrated he's willing to spend the time, let's not insult him. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE] Last edited by Kyle Aaron; 04-02-2010 at 11:16 AM.

04-02-2010, 11:25 AM	#10 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,162	like i said, i think you like the sound of your own voice & like to argue __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler