Input - newbie

[ryansmith1]

I'm 36, 6' 170 lb. LowT, I'm likely going on Androgel next week. Did pushups, pullups, some dumbbell training at home previous but just joined a GYM. Rested I can do 5x10 pullups, 50 pushups, 20 one arm pushups (poor form probably). GYM has weights, dumbells, Precor cardo machines and pully stations, Life Fitness resistance machines and (hammer strength) plated loaded chest and should presses. I'm not comfortable with bench yet, and very people available to help with spoting if needed. I can only go to the gym during lunchbreaks weekday, I have bowflex dumbell set and a dip station and pullup rack at home.



For the past 3.5 weeks I have worked out at gym every weekday for about 45-1:15 doing this:

Walk at least one mile between these exercises

Hammer Strength Iso-Lateral Shoulder Press 5x5 : 2 sets @ 200 lb, 2@180, 1@160
Seated Leg Curl 5x5 180 lb
Leg Extension 5x5 170 lb
Abdominal 5x10 175 lb
walk

Hammer Strength Iso_lateral Decline (Chess) Press 5x5: 2@174lb 3@164lb
Seated Leg Press 3x10 250 lb, 300 lb, 350 lb
walk
Bicepts Curl 5x5 120 lb
Abdominal 5x10 175lb
walk
Pulldown 5x5 170 lb
Pectorial fly 5x5 185 lb
Rear Deltoid 5x5 135 lb
walk
5x10 Pullbacks 110lb
some variation of pull ups, dips, leg raises, until I feel spent.
hip abductions and hib adductions 3x10 120lb

walk


I feel like my body has made very good progress since I started, but wanted to try something new for the next 4 weeks at least. My arms are moderately sore most evenings and into the next morning. I made really quick progress on some things, like the shoulder press from 95 lbs when I started to 200 lbs, but I haven't been able to increase that it over a week now.

 

[Big_pimpin]

Well Ryan, it all depends on what your goals are. You sound pretty lean already so I'm going to assume you want to pack on some muscle, especially with the Test replacement therapy. That means basing your workouts around the big compound movements, ie squats, deads, presses and rows with the barbells. You'll get way more bang with your buck that way. Take a look at the 5X5 in the sticky. There should be link for basic beginners in there. Its a good place to start. Very simple effective routines that are based around adding weight each week.

I would also replace the walking with some sprints or HIT training. Much more effective and again, better bang for your buck.

If big muscle is your goal, clean up the diet, no junk or soda/juice. Lots of lean meat, and complex carbs, (sweet potatoes, oatmeal, brown rice) and veggies. Drink lots of water. Read up on bulking diets in the diet forum.

Good luck!

 

[aaqibmemon]

Monday: chest biceps
Chest : flat bench,incline dumbell,decline bench all in 3 sets of 10, 8 ,6 reps
Biceps: ez barbell curl, dumbell press ,preacher curl ,hammer.....
Tursday: rest+ full protien diet
Wednesday : shoulder triceps
Military press,head press,lateral raise ,
Triceps: close grip bench press, over head dumbell press , ez barbell ext.
Thursday: rest + full protien diet
Friday : legs
Leg ext., squat,stepup,legpress, calf raise
Saturday :back
Lat pull down, dumbell kick, bent over, seated cable row, deadlift
Sunday : rest+ full protien

Sent from my Micromax A27 using EliteFitness

 

[Creepusmaximus]

Just a thought but since you are working out your T level may go up naturally.....

 

[ryansmith1]

Just a thought but since you are working out your T level may go up naturally.....

It was really low, 80 or so (type 2 diabetic). I was offered the precript before but decided to workout and have retested.

 

[ryansmith1]

OK I ran through this today for first time, I'm going to try Chest/Biceps on Mondays, Shoulders/Triceps on Wednesdays, and Back on Fridays. ABS and Legs every workout day MWF.

Chest/Biceps
Machine Chest Press (hammer strength machine) 5x5 200lb, 180, 180, 160, 160

DB Press Incline 3x10 40lb

Machine Fly 3x10 180lb

Dips 3xfailure 20, 20, 20

Machine Curl 5x5 130lb

Concentration DB Curl 3x10 40lb

Alternate DB Hammer Curl 3x10 40lb, 40, 35

Alternate Incline DB Curl 3x10 40lb



Legs:
Leg press 3x10 300, 340, 380

Seated Leg Curl 3x10 150lb

Leg Extension3x10 150lb
Hip Adduction 3x10 160, 200, 220

Hip Abduction 3x10 165, 180, 220


ABS:
Machine Abdominal 5x10 180lb

Alternating Knee Raise 1xfailure 40

[FONT=&quot]Hanging leg raise 1xfailure[/FONT] 10, 10

Plan for Wednesday:
Shoulder/triceps:
Shoulder Press (hammer strength plate loaded) 5x5
Lateral Raise DB 3x10
Dumbbells alternating overhead press 3x10
Front Raise DB 3x10
DB close (?) press 3x10
Rope Extension 3x10
French Press 3x10
Triceps Extensions 3x10

Plan for Fridays:
Back:
Pull Downs 4x10
Seated Cable Row 4x10
DB Row 4x10
Deltoid Flys 3x10
Drips 3xfail
Pullups 3xfail