Well having looked in on T-Nation for a little while (and having mistakenly posted on someone elses thread..sorry) i thought it only fair to start my own thread.
The basics are that at age 53 i am starting weight training properly for the very first time--never ever lifted before except for some machine weights many years ago..so its as 'newbie' an experience as can be had.
Little bit of background then :
Work full time, mainly night shifts as an acute care specialist nurse in a big teaching hospital, job is currently under threat (again).
Job is pretty high stress at times and the work/life pattern especially around eating and sleeping is difficult to say the least.
Just over a year ago i was in a very bad state ie overweight (technically just obese with a MBI nudging 30)and a worts waist measurement at over 40 (more like 42) probably slightly clinically depressed although denying it.
Now.. in terms of exercise : you must be having a laugh !.
What got me was that on a hiking trip my partner took a photo of me naked (rear) which when i saw it was a total shocker so when we got home i got stuck into a 'new life' idea.
First to go was the car--in terms of driving to work ,then i tried to stop the high carb and caffeine approach to getting through a shift (although still struggling with that)--that with a walking programme out in the woods for 6 months got me into a weight zone where i could think about actual training.
So : 6 months back started running and attempting 'easy' resistance exercise e.g dips, couldn't do press-ups or pull -ups, just not strong enough and old back injuries stopped press-ups dead.
Sideways step then : injuries include 3 levels of disc injuries (mainly lumbar) all work related and a recent gastrocnemius tear.
In late december i joined the 'posh' gym as its just down the road and mainly so that i could access the swimming pools to work on the gastroc tear rehab.
Around february i managed to get on the treadmill and added in some resistance work--again all very basic.
In march i had a total re-think after reading everything i could about training--including T.Na and sites like gym jones (jesus h christ !!) , got totally information oveload but realised that not only was i a fat git but that i was a weak/soft fat git as well.
So : march, approached one of the trainers at the gym for help and he took me on with an introduction to strength training. As i have said it was all new and we just started on as far as i can see now absolute basics.
I have just finished our 10 session contract and am now flying solo--right from the start i went in around 3 times a week just to mimic and practice what i was doing with my trainer.
So here are some numbers :
1. Me weight (as of today) 84 kg (down from 100) .height 1.88 m. body fat --not sure as the measurements from my calipers dont make sense on the book i am using.
2. weights (exercise) : best is deadlift where i have just gone over body weight (90 kg today) . squat is difficult as i was up to about 70kg but with poor form i.e 'high' so have dropped it back to get lower. Bench press today at 42.5 kg which is a new working best. Upright cable row-60kg. Lats pull down at 68 kg today (again new).
working routine looks like :
Day 1 .i call 'big 5 routine i.e deadlift, squats, bench,lats.cable row . usually warm up sets and then 3 working weight sets of 10.
Followed by either treadmill routine (intervals) or what i call 'dartmoor' miles.
Day 2. lower body split so : deadlift,squats, incline leg press . sets of 5x5.
followed by either more treadmill or a circuit of something like : press-ups (50) step-ups with weight (50) and clean and press with weight.
Day 3. upper body split so : bench press, cable row and/or barbell row , lats, tri cable pull down, pec flye, ohp
followed by more treadmill.
Last week my trainer introduced me to harder conditioning work so my new circuit is 3 rounds of :
Rower (concept 2) 500m
Kettlebell swings 20
Clean and press with vipr 15
Kettlebell squat 10
(i think its based on a 'crossfit' workout ,doesn't have a name so i have called it 'bastard,.
Some other info :
Running times--just done 1.5 miles in 10.33
Rower 500m in 1.48.
thats about it--hope i havn't made too many newbie posting goofs there.