ClintRW
Level 1 Valued Member
I've been reading the articles and lurking on the forum for a couple weeks now and figured it was time to introduce myself...great job to everyone who contributes by the way.
I'm a 45 year old male, 5' 11", 180 lbs. I recently, June 2nd, started watching my diet and exercising and have lost 15 pounds or so. My initial goal was to "get fit" whatever that is, and my means to get there thus far has been a weekly mix of the body weight Recommended Routine 2-3 times/week, HIIT 2-3 times/week, and a 2-3 mile walk (sometimes loaded/sometimes not) 1-2 times/week. I never exercise 7 days in a row, usually 5 days out of 7, sometimes 6. All of the time spent moving is outdoors.
Past injuries...I have a separated right shoulder that I acquired in my younger days. My mobility is fine although there is a little clicking and popping with certain movements. Sometimes there's pain, sometimes not. The doc cleared me to do whatever I want with the requisite of "don't do it if it hurts." So I have to pay attention to the position of my elbows when I do push ups and how far i go down when I do dips. Chin ups play better with it than Pull ups. Dead hangs are fine, as are active hangs, but alternating between the two for repetitions isn't a thing for me. I also broke my tib/fib in a BJJ accident 10 years ago and I've never completely gotten my ankle strength/mobility back. I can touch my knee to the wall with my foot 5 inches from it, but on the other leg I can do it with my foot another 1 1/2 inches or so back. So when I squat I have to be very mindful of my hip position or the ankle restriction will throw me into a slight twist. Also, I've noticed my left leg is weaker than my right leg so I tend to do split squats more often in effort to eliminate compensatory movement from my right side.
Two main things are going through my head lately. First, I have this nagging feeling that I want more strength via the barbell big lifts, and a bit of hypertrophy would be welcomed as well. Second, with winter approaching and the days becoming shorter, taking a routine outside will become less viable.
So I'm thinking about trying to hit the gym (yuck! but I don't have the equipment or the space to store it at home) twice a week for barbell training while doing kettlebell work at home a couple times a week with a walk or two peppered in the week as well.
I just got two kettlebells, a 35 lb and a 55 lb. (Side note, I've not seen anyone else refer to their kettlebells with imperial measurements so hopefully I'm not breaking an unwritten rule...was actually going to go for a 16Kg and 24Kg but the 55lb er was 30% of so I couldn't pass that up.) I also ordered S&S but it won't be here for a few weeks.
All that to say: How do you guys think something like the following would work?
Mon - A (Squat, Press, Dead lift, Chin up)
Tue - S&S
Wed - walk/mobility
Thu - B (Squat, Bench, Dead lift, Pull up)
Fri - walk/mobility
Sat - S&S
Sun - rest
All lifts 3x5 except DL 1x5 @ 80-85% of 6-7RM
maybe light S&S Tue and heavy S&S Sat
Thanks in advance,
Clint
I'm a 45 year old male, 5' 11", 180 lbs. I recently, June 2nd, started watching my diet and exercising and have lost 15 pounds or so. My initial goal was to "get fit" whatever that is, and my means to get there thus far has been a weekly mix of the body weight Recommended Routine 2-3 times/week, HIIT 2-3 times/week, and a 2-3 mile walk (sometimes loaded/sometimes not) 1-2 times/week. I never exercise 7 days in a row, usually 5 days out of 7, sometimes 6. All of the time spent moving is outdoors.
Past injuries...I have a separated right shoulder that I acquired in my younger days. My mobility is fine although there is a little clicking and popping with certain movements. Sometimes there's pain, sometimes not. The doc cleared me to do whatever I want with the requisite of "don't do it if it hurts." So I have to pay attention to the position of my elbows when I do push ups and how far i go down when I do dips. Chin ups play better with it than Pull ups. Dead hangs are fine, as are active hangs, but alternating between the two for repetitions isn't a thing for me. I also broke my tib/fib in a BJJ accident 10 years ago and I've never completely gotten my ankle strength/mobility back. I can touch my knee to the wall with my foot 5 inches from it, but on the other leg I can do it with my foot another 1 1/2 inches or so back. So when I squat I have to be very mindful of my hip position or the ankle restriction will throw me into a slight twist. Also, I've noticed my left leg is weaker than my right leg so I tend to do split squats more often in effort to eliminate compensatory movement from my right side.
Two main things are going through my head lately. First, I have this nagging feeling that I want more strength via the barbell big lifts, and a bit of hypertrophy would be welcomed as well. Second, with winter approaching and the days becoming shorter, taking a routine outside will become less viable.
So I'm thinking about trying to hit the gym (yuck! but I don't have the equipment or the space to store it at home) twice a week for barbell training while doing kettlebell work at home a couple times a week with a walk or two peppered in the week as well.
I just got two kettlebells, a 35 lb and a 55 lb. (Side note, I've not seen anyone else refer to their kettlebells with imperial measurements so hopefully I'm not breaking an unwritten rule...was actually going to go for a 16Kg and 24Kg but the 55lb er was 30% of so I couldn't pass that up.) I also ordered S&S but it won't be here for a few weeks.
All that to say: How do you guys think something like the following would work?
Mon - A (Squat, Press, Dead lift, Chin up)
Tue - S&S
Wed - walk/mobility
Thu - B (Squat, Bench, Dead lift, Pull up)
Fri - walk/mobility
Sat - S&S
Sun - rest
All lifts 3x5 except DL 1x5 @ 80-85% of 6-7RM
maybe light S&S Tue and heavy S&S Sat
Thanks in advance,
Clint