Hi I am joining my local gym in about 3 weeks time, and was looking for some advice/help on what I should do, what I should eat etc.
My goals for the end of this year are:
- Be able to run 10km at mid-fast pace.
- Overall become a stronger, healthier person.
- Be able to deadlift 120kg.
- Keep a nice balance between my upper body (traps, lats, pecs and delts, biceps, triceps), my legs (quads, glutes, hams) and my mid-section (obliques, abs).
- Im not going to lie, I know this is fairly steriotypical, but I do want to gain muscle mass aswell as strength.
3~ month goals:
- Be able to do 50 triangle pushups.
- Be able to do 20 dead hang pullups.
Last time i worked out was about 2 years ago (when I was 16 years old), back then I could do about 50kg bench press (25kg in each hand, dumbbells. 3 sets of 6 i think), about 32kg dumbbell rose (3 sets of 10), pullups (neutral grip, don't remember how many), 70kg Dumbbell squat (again not sure how many)
Back then I had a friend that taught me a lot about working out eg, what to eat, the importance of diet and rest, switching cycles (doing one group of muscles one day and another another day, leaving days to rest inbetween).
He did show me good posture, eg keeping my back straight when squatting, sticking my but out when squatting, when doing dumbbell rose, to keep my back level and straight, to not go further than 90 degrees when bench pressing, push my shoulders back when doing bench press.
Anyway I have moved to another city now and cant ask him anymore, so i thought what better place than the internet?
Not sure if my goals are realistic, I am 18 years in age now, i was 16 when I last worked out, i did do regular pushups, swimming, tennis and judo but thats about it.
thanks for your help in advance, i really need help with training routines, diet, what I should be looking at doing.
I am sorry for any wrong wording in this post, I am not body building pro (despite my username
).
[EDIT]: forgot to mention, I have completely forgotten about warming up/stretching, could you guys advise me on that too ? thanks
[EDIT2]: at my disposal at home, i have a make-shift bench, 2 x 17.5kg dumbbells and thats pretty much it, i wan't to hit the ground running when i get to the gym, and make the most of my time there, any preparation in time for when i join would be MUCH appreciated.
My goals for the end of this year are:
- Be able to run 10km at mid-fast pace.
- Overall become a stronger, healthier person.
- Be able to deadlift 120kg.
- Keep a nice balance between my upper body (traps, lats, pecs and delts, biceps, triceps), my legs (quads, glutes, hams) and my mid-section (obliques, abs).
- Im not going to lie, I know this is fairly steriotypical, but I do want to gain muscle mass aswell as strength.
3~ month goals:
- Be able to do 50 triangle pushups.
- Be able to do 20 dead hang pullups.
Last time i worked out was about 2 years ago (when I was 16 years old), back then I could do about 50kg bench press (25kg in each hand, dumbbells. 3 sets of 6 i think), about 32kg dumbbell rose (3 sets of 10), pullups (neutral grip, don't remember how many), 70kg Dumbbell squat (again not sure how many)
Back then I had a friend that taught me a lot about working out eg, what to eat, the importance of diet and rest, switching cycles (doing one group of muscles one day and another another day, leaving days to rest inbetween).
He did show me good posture, eg keeping my back straight when squatting, sticking my but out when squatting, when doing dumbbell rose, to keep my back level and straight, to not go further than 90 degrees when bench pressing, push my shoulders back when doing bench press.
Anyway I have moved to another city now and cant ask him anymore, so i thought what better place than the internet?
Not sure if my goals are realistic, I am 18 years in age now, i was 16 when I last worked out, i did do regular pushups, swimming, tennis and judo but thats about it.
thanks for your help in advance, i really need help with training routines, diet, what I should be looking at doing.
I am sorry for any wrong wording in this post, I am not body building pro (despite my username
).[EDIT]: forgot to mention, I have completely forgotten about warming up/stretching, could you guys advise me on that too ? thanks
[EDIT2]: at my disposal at home, i have a make-shift bench, 2 x 17.5kg dumbbells and thats pretty much it, i wan't to hit the ground running when i get to the gym, and make the most of my time there, any preparation in time for when i join would be MUCH appreciated.