Belated Introduction

[scorpio]

So I've lurked and even posted on these forums for a while without doing a proper introduction. 

 

I'm a 30 year old male from Australia. I'm not new to exercise but I'm looking to make it more of a priority. I'm currently sitting around 82kg and 20% BF at 180cm, my first priority is to trim down before building strength.

 

My plan is to start running again (I was running about 30kms a week at my peak) using the C25K and 10K programs, as well as weight training 3x per week. I've recently completed 6 weeks of personal training which was great for motivation, however a lot of it was machine or iso exercises and trying to do as much volume as possible without focusing on form. What it did teach me was that I can work out every day without killing myself

 

I've previously followed a program based around the major lifts which I'm thinking of doing again, this was: 

 

Day A

 

Squat 3x5

Bench 3x5

Seated cable row 3x5

 

Day B

 

Deadlift 3x5

OHP 3x5

Lat pulldown / neg pull ups 3x5

 

Alternating this with running, I should be doing 6 days of exercise a week. I've never been taught proper power cleans so I'm a little wary of doing SS verbatim, but open for suggestions on my training plan.

 

Diet is my biggest problem; I work for a company that provides free ice cream, coke and chocolate. I'm also lactose intolerant so that confuses things a little. I'm planning to cut down on breads and grains as much as possible while hopefully avoiding the sugar rush.

 

What I'm hoping I get from this site is help with programming and training as well as accountability. I'll create a post with my goals and diary entries when I figure out what guild I want to join - so far looks like the Rangers

[scorpio]

Actually, looks like the practical programming plan could be better:

Monday

3x5 Squat

3x5 Bench press / Press (Alternating)

Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday

3x5 Squat

3x5 Press / Bench Press (Alternating)

1x5 Deadlift

Friday

3x5 Squat

3x5 Bench Press / Press (Alternating)

Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

I'd be concerned about squatting three times a week and running though.

[Basement Cat]

Welcome to the rebellion, Scorpio!

 

If you want second opinions about your training program, I suggest you head over to the training forums. You can find them easily by scrolling down the main page.

 

Good luck with your goals and keep us posted!

[RES]

Welcome to the rebellion fellow scorpio! I would add, be cautious about trying to do it all at once, gradual changes that you can stick with and add to are best