Kyle Aaron

To be clear:- A "rep" is a "repetition", one movement, like pushup - down and then up. A "set" is a group of reps. So 1x 3 means "1 set of 3". 7x 8 means "7 sets of 8."

So it'd be,
Pushups, 3x 3
Situps, 3x 5
Squats, 3x 3
Prone pullups 3x ?

Don't forget the prone pullups. They develop your upper back, bicep and forearm strength. Sometimes local parks will have the equipment,



or there might be a fence nearby you could use. If not, like I said you can whack a broomstick between a couple of chairs and use that.

I would probably do just sets of 3 reps for everything, it's a hassle to remember to do 3 of this and 4 of that and 6 of the other thing. But that's up to you, it's not really important.

Shrek is absolutely right. Eat lots of spuds, rice, pasta, bread and so on.

I didn't mention it because I basically take it for granted that the average Aussie will eat lots of that stuff.

"Eat more fish and chips!"
"Oh no, do I have to?"

__________________
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]

gr8bob

Thanks for the advice Kyle, posted a training log somewhere on the forum.

Kyle Aaron

I look forward to reading it and seeing your progress.

A workout journal, the pictures and measurements - you should have them, but they don't have to be public. If it's private it's useful for you to get an idea of your progress, and start getting in tune with your body.

Some people keep a log book in the car, note how much petrol they put in and how many kilometres they get from it. So if one week they got 300km from a tank and next week got 400km, they can ask themselves, what was different, and it helps them adjust their driving or check up on the vehicle if necessary.

It's the same with a workout journal.

I also find it help me stay accountable to myself. If I miss a workout or two or eat some junk I can't kid myself, it's there in writing. Making it public makes it more accountable still. We will nag you But that's up to you, not everyone is happy to splash their measurements and pictures everywhere.

__________________
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]

Bazari

Thanks for the info

Fakepolitik

Oh hey,

I'm planning to start training seriously in the coming weeks after I buy some new equipment. Currently, I have a low-quality Kmart standard barbell with 'screw-on' ends (is that what it's called?) that doesn't quite fit in my new power rack.

So, I'm looking at buying a new olympic/power barbell. The question I have is, should I buy a relatively cheap one for under $200.00 that I would replace eventually, or should I just splurge and buy a high-quality one for over $500.00 that could potentially outlast me?

The one at which I'm currently looking is the Australian Barbell Company BOP220 for around $560.00 (they seem to be held in very high regard on this forum). My father called me an 'idiot' for considering paying that much for a barbell (mind you, he thought a good one would only cost $30.00) as did many friends.

But, I feel that it would be presumptuous to spend so much on a barbell considering I'm only a beginner. What do you all think?

Cheerio.

TrentZor

standard bulking advice
60% carbs/30% protiens/10% good fats







or
eat everything in sight (not dohnuts or cake )...

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Trent ASCA level 1 Coach - 0421 790 933

patterson

One of the best feelings you can get is out growing your own weight set. Start small mate make sure you can proove yourself committed to training before you splurge on that. Even if you are committed not I'm sure you can pick up a used one somewhere. Brand names??? Who cares when you starting out.

Good post Kyle, I will have my untrained but slightly fit girl friend starting at the gym with me soon and I might have her do something similar to that for a few weeks before hand.
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__________________
Current lifts: 1RM S not tested 140x4, B 105, DL 170
Goal weights 1/12/2010: S 150, B 110, DL 190
100 burpees best: 12.21

patterson

BTW way your father is th idiot he should be encouraging your new interests instead of calling you an idiot. Ok 500 is a bit much but if you do really get into this you'll make it work every cent. Try little blokes fitness one of the ausbb sponsors or hit up google got used bar bells
Posted via Mobile Device

__________________
Current lifts: 1RM S not tested 140x4, B 105, DL 170
Goal weights 1/12/2010: S 150, B 110, DL 190
100 burpees best: 12.21