Jez Posted June 6, 2012 Report Share Posted June 6, 2012 Hi there, My friend Jiffy has been talking about this place non stop and I decided to give it a try. That and I can stalk and embarrass him in a public forum My name is Jez. I'm 5'6 and have about 30 - 35 pounds to lose. I've recently cut sugar, gluten, corn and hydrogenated oils from my diet per my doctor's request ( which leaves me with...not much). I have always been intimidated by the weight lifting so I have always stuck to cardio. I'd really like to strength train so I asked a friend for some help and this is what she sent me: Day 130-40 minutes full-body lift. Lower Body - You can also YouTube all of these moves to see how they are done.Squats with a barbell, dumbbells or against the wall with a stability ballDeadlifts with the EZ-curl barbell, until you get strong enough to do them with the Olympic bar and can add weight plates - http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.htmlHamstring curl machine - either sitting or lying down, whichever one you preferUpper Body - Same on the YouTube thing.Bench press - http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html - Use the Olympic bar, or dumbbells until you can bench the Olympic bar and can add weight platesStanding dumbbell overhead shoulder press - http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html - Don't sit, it makes it easierOne-arm bent over row on a bench - http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.htmlTricep dips off of a bench, using your own body weight - http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html You can put your feet on the ground or put them on another bench. Add weight plates as shown as you get stronger.Follow with 20-30 minutes cardio of your choice.Day 245-60 minutes cardio of your choiceDay 3 30-40 minutes full-body lift. Lower Body - You can also YouTube all of these moves to see how they are done.Lunges with dumbbells or with an EZ-curl barbell on your shoulders, behind your head. A good variation - http://www.exrx.net/WeightExercises/GluteusMaximus/BBSingleLegSplitSquat.htmlLeg press machine - either both legs at once, or you can do single-leg press - http://www.exrx.net/WeightExercises/GluteusMaximus/LV45LegPress.htmlGlute kick-back machine Upper Body - Same on the YouTube thing.Incline bench press - Use the Olympic bar, or dumbbells until you can bench the Olympic bar and can add weight platesUpright front row (shoulders) with EZ-curl bar - http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.htmlSeated close-grip row machine - http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html - Make sure that unlike the guy in the photo, that you are not leaning too far forward to pull the weight to you. Sit up straight.Bicep curls - http://www.exrx.net/WeightExercises/Biceps/BBCurl.htmlFollow with 20-30 minutes cardio of your choice.Day 445-60 minutes cardio of your choiceDay 545-60 minutes cardio of your choiceAny thoughts on the above? I'm a n00b to lifting so any advice will be greatly appreciated. Thank you! Jez Link to comment
tekilla Posted June 6, 2012 Report Share Posted June 6, 2012 Hey Jez! I don't have lifting advice, sorry, but just wanted to say hi and welcome Hope you find this community as awesome as I do. Level 2 Adventurer ║ STR: 1 ║ DEX: 1 ║ STA: 2.25 ║ CON: 3.75 ║ WIS: 8 ║ CHA: 6.25 Current quest - round 2, again! Bucket list ║ Facebook ║ Pinterest Link to comment
musclebuns Posted June 6, 2012 Report Share Posted June 6, 2012 Hey, Jez!My only comment is to make sure you keep good form , especially with the free weights. Don't sacrifice form to get in reps if the weight is too heavy or your muscles get tired. Link to comment
betsywhim Posted June 6, 2012 Report Share Posted June 6, 2012 welcome, Jez! You might want to compare what you've laid out (which looks pretty good) with what Steve put out there as a basic beginner body weight workout (which is what I started with back in the day...). Dwarf = Squad Adventurers ...walking all over that whole 'old and decrepit' thing Why am I not playing along this time? Uhhhh...can you say crash, boom, ow? ..... I may be almost 50 - but I hardly act my age. Follow me for mercurial, smartass randomness: @betsywhim on Twitter. Link to comment
Jez Posted June 7, 2012 Author Report Share Posted June 7, 2012 Thanks guys! I'll check what Steve suggests. Link to comment
Jiffy Posted June 20, 2012 Report Share Posted June 20, 2012 How did I miss this thread?Hi Jez!!! STR - 5 DEX - 3 STA - 4 CON - 5 WIS - 2 CHA - 3 Link to comment
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