Alex's Beginner Training Program - Ausbb

alex · 09-11-2009, 09:32 PM

gday guys decided to finally start a log to track progress. Tonight was my first session doing the beginners program. Im 6'2" and now weigh 74kgs. Went easy tonight to try and get the right technique and basically used to it.

9/11/09

Squats
40kg x 3 x 10

Bench press
50kg x 3 x 8

Military Press
25kg x 3 x 8

Bent row
25kg x 3 x 8

Deadlifts
40kg x 3 x 8

BB curl
28kg x 3 x 8

Dips
3 x 8

Found the workout pretty easy so will try and increase weights next workout. Really Really enjoyed the workout. Cant wait to go again!!

cheers

oh and what is the rest time between sets?? cheers alex

Kyle Aaron · 09-11-2009, 09:55 PM

Good start.

Don't forget warmup sets, for example something like,

squats
20kg (just bar) x20 (20 reps acts as a dynamic stretch, too),
25kg x5,
30kg x5,
35kgx 5
- then the work sets, 40kg x3 x5.

Warmup sets make little difference when the weights are well under your lifting capacity, but make a big difference later on. Get into the habit now.

Rest just a minute or two between sets, that'll be plenty until you're lifting heavy. Walk around a bit while "resting", keep the blood flowing.

A non-workout point: the standard way to write things is

Weight x sets x reps

So as you've written it, "Squats, 40kg x10 x3" means "10 sets of 3 reps of 40kg." I assume you actually meant 3 sets of 10 reps of 40kg.

If you're just keeping records for yourself, then it doesn't matter how you write it. If you want to share with others for comment, things can get confusing.

Oh and just in case... count the bar!

Good start, keep going!

alex · 09-11-2009, 10:18 PM

cheers for the advice kyle. will definately incorporate warm up sets next session. i totally understand what you mean about warm up sets. and ive fixed the above post

cant wait to go again!!

cheers alex

eaglebay · 10-11-2009, 01:40 AM

Nice start Alex! Pretty good advice from Kyle there, I just started doing warm ups as going straight to working sets was beginning to feel stiff etc.

Keep it up mate, pretty impressive bench btw, how long have you been training before trying this routine?

Fadi · 10-11-2009, 04:16 AM

Hello Alex,

Please do not forget to do the warm ups before the warm ups!

Walk around for 5 minutes and get your body warmed up. Then spend about 10 minutes stretching your muscles gently. The stretching is for after the workout as well. It can be done at home in the shower or after the shower if you don't feel like doing it in the gym. Tight muscles = potential injuries. So let's use some prevention tactics and maintain course full steam ahead. Thank you for your time and all the best Sir.

Fadi.

permalink · 10-11-2009, 10:18 AM

Good on you Alex. You are on the right path mate.

It's good to see you are doing unassisted dips as well.

alex · 11-11-2009, 08:06 AM

cheers guys ...really looking forward to the gym again tonight. cant wait to get into it.

eaglebay i have been messing around with weights for around 2 months but for some reason bench press has always been a bit stronger for me i really dont know why. a guy i go with sometimes is only 65kgs and hes benching 75kgs. and he isnt big at all. he just trains hard on his chest.

where as you and i will def benefit more from an alround training like this.

cheers fadi i will def be warming up a bit more as im a tad sore today

so thanks for all the good advice guys. see how i go tonight.

alex

alex · 11-11-2009, 09:58 PM

11/11/09

Squats
30kg x 2 x 8
40kg x 3 x 10 ( have slightly pulled my hamstring tonight, will be sore tomorrow) i think i need to stretch a lot more. was sort of rushed tonight!!

Bench press
40kg x 2 x 8
50kg x 3 x 8

Military Press
25kg x 2 x 8
35kg x 3 x 8

Bent row
30kg x 2 x 8
40kg x 3 x 8

Deadlifts
40kg x 2 x 8
60kg x 3 x 8

BB curl
19kg x 2 x 8
28kg x 3 x 8

Dips
3 x 10

lower back a little stiff after. is this normal for someone starting this new routine??

cheers alex

eaglebay · 11-11-2009, 10:08 PM

Good luck with the hammy mate!
Yeah my lower back has been a little stiff, it just goes to show that this program hits nearly every muscle in the body. After two months doing machine work my lower back never got touched!

nievs · 11-11-2009, 10:26 PM

Quote:

Originally Posted by alex

lower back a little stiff after. is this normal for someone starting this new routine??

cheers alex

Yep thats normal, especially if you're squatting and deadlifting on the same session.

Keep up the good work

09-11-2009, 09:32 PM	#1 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	Alex's Beginner Training Program gday guys decided to finally start a log to track progress. Tonight was my first session doing the beginners program. Im 6'2" and now weigh 74kgs. Went easy tonight to try and get the right technique and basically used to it. 9/11/09 Squats 40kg x 3 x 10 Bench press 50kg x 3 x 8 Military Press 25kg x 3 x 8 Bent row 25kg x 3 x 8 Deadlifts 40kg x 3 x 8 BB curl 28kg x 3 x 8 Dips 3 x 8 Found the workout pretty easy so will try and increase weights next workout. Really Really enjoyed the workout. Cant wait to go again!! cheers oh and what is the rest time between sets?? cheers alex Last edited by alex; 09-11-2009 at 10:15 PM.

09-11-2009, 09:55 PM	#2 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Good start. Don't forget warmup sets, for example something like, squats 20kg (just bar) x20 (20 reps acts as a dynamic stretch, too), 25kg x5, 30kg x5, 35kgx 5 - then the work sets, 40kg x3 x5. Warmup sets make little difference when the weights are well under your lifting capacity, but make a big difference later on. Get into the habit now. Rest just a minute or two between sets, that'll be plenty until you're lifting heavy. Walk around a bit while "resting", keep the blood flowing. A non-workout point: the standard way to write things is Weight x sets x reps So as you've written it, "Squats, 40kg x10 x3" means "10 sets of 3 reps of 40kg." I assume you actually meant 3 sets of 10 reps of 40kg. If you're just keeping records for yourself, then it doesn't matter how you write it. If you want to share with others for comment, things can get confusing. Oh and just in case... count the bar! Good start, keep going! __________________ 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]

10-11-2009, 04:16 AM	#5 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	Hello Alex, Please do not forget to do the warm ups before the warm ups! Walk around for 5 minutes and get your body warmed up. Then spend about 10 minutes stretching your muscles gently. The stretching is for after the workout as well. It can be done at home in the shower or after the shower if you don't feel like doing it in the gym. Tight muscles = potential injuries. So let's use some prevention tactics and maintain course full steam ahead. Thank you for your time and all the best Sir. Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

09-11-2009, 10:18 PM	#3 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	cheers for the advice kyle. will definately incorporate warm up sets next session. i totally understand what you mean about warm up sets. and ive fixed the above post cant wait to go again!! cheers alex

10-11-2009, 01:40 AM	#4 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Nice start Alex! Pretty good advice from Kyle there, I just started doing warm ups as going straight to working sets was beginning to feel stiff etc. Keep it up mate, pretty impressive bench btw, how long have you been training before trying this routine?

10-11-2009, 10:18 AM	#6 (permalink)
Josh_GTiR Guest Posts: n/a	Good on you Alex. You are on the right path mate. It's good to see you are doing unassisted dips as well.

11-11-2009, 08:06 AM	#7 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	cheers guys ...really looking forward to the gym again tonight. cant wait to get into it. eaglebay i have been messing around with weights for around 2 months but for some reason bench press has always been a bit stronger for me i really dont know why. a guy i go with sometimes is only 65kgs and hes benching 75kgs. and he isnt big at all. he just trains hard on his chest. where as you and i will def benefit more from an alround training like this. cheers fadi i will def be warming up a bit more as im a tad sore today so thanks for all the good advice guys. see how i go tonight. alex

11-11-2009, 09:58 PM	#8 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	11/11/09 Squats 30kg x 2 x 8 40kg x 3 x 10 ( have slightly pulled my hamstring tonight, will be sore tomorrow) i think i need to stretch a lot more. was sort of rushed tonight!! Bench press 40kg x 2 x 8 50kg x 3 x 8 Military Press 25kg x 2 x 8 35kg x 3 x 8 Bent row 30kg x 2 x 8 40kg x 3 x 8 Deadlifts 40kg x 2 x 8 60kg x 3 x 8 BB curl 19kg x 2 x 8 28kg x 3 x 8 Dips 3 x 10 lower back a little stiff after. is this normal for someone starting this new routine?? cheers alex

11-11-2009, 10:08 PM	#9 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Good luck with the hammy mate! Yeah my lower back has been a little stiff, it just goes to show that this program hits nearly every muscle in the body. After two months doing machine work my lower back never got touched!