Advice needed for begineer

[Myphic]

I'm 22, 5'10 55kg good diet 400-450g carbs 200g protien and keep up with micro nutrients.

My workout consists of this bare with me not familiar with names of everything.

Start with abou 30% 15 min run and 20 push ups for a warm up.

55kg bench press 12 reps 3 sets
7.5kg butterflys 12r 2s
15kg butterflys 12r 1s
15kg hammer curls 12r between sets
54kg chest flys 12r 3s
54kg reverse flys 12r 3s
55-65kg lat bar 12r 3s
120kg leg press 12r 3s
34kg leg curls 12r 3s
34kg leg extentions 12r 3s
20kg plate with sit ups 35r 5s
30kg single arm bent row 12r 3s that's before the chest curls an in with the hammer curl part

I also once a week sometimes fortnightly go for a 5km jog with 30kg

I do it all each time I go gym, and push extra sets and reps where I can, and break it for a day or two then do again I gain about 1-3kg a month doing this an keep an under 10% BF level

Crititism, advice all welcome pick it apart and help me learn what I need to do right.

I'm an Aussie so I apologise for the kg and km terms :/ lol

Thanks in advance guys

 

[Colstreamer]

G'day mate!

Lol I'm from UK so familiar with metric.

Ok for starters how long have you been training like this? If its been a while it might be an idea to think about starting a split so you're not doing a whole body workout everytime you train. SL 5x5 is a good programme for mass and strength, it's very simple and effective.

You're benching your bodyweight for 12 reps there bro, I'd up the weight, decrease the reps and increase the sets.

Ditch the leg extensions, they'll bugger your knees, add in some squats and deadlifts. There's 2 must have exercises you're missing! Also swap lat pull downs for pull ups, much better for you.

5k with a 30kg pack?? Damn boy you training for the SAS or what?? Lol only askin cos I used to do the same when I was 18 or so!


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Defeat is the stepping stone to victory.

 

[Myphic]

G'day mate!

Lol I'm from UK so familiar with metric.

Ok for starters how long have you been training like this? If its been a while it might be an idea to think about starting a split so you're not doing a whole body workout everytime you train. SL 5x5 is a good programme for mass and strength, it's very simple and effective.

You're benching your bodyweight for 12 reps there bro, I'd up the weight, decrease the reps and increase the sets.

Ditch the leg extensions, they'll bugger your knees, add in some squats and deadlifts. There's 2 must have exercises you're missing! Also swap lat pull downs for pull ups, much better for you.

5k with a 30kg pack?? Damn boy you training for the SAS or what?? Lol only askin cos I used to do the same when I was 18 or so!


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Defeat is the stepping stone to victory.

Okay sweet I've been having trouble with the whole lbs I see it sounds like so much lol :/

About a year now, uping weight as it feels to easy and if I go a week or two without any major struggle,

Sl 5x5 I shall def add into it, as for benching my weight, that right now is a huge struggle after first set, my arm strength is far from good, and I never have a spotter, but overall you suggest push weights up by 5-10kg and lower reps by 1 per like 3kg or?

Deadlifts I have heard are must haves! I'm going to need to look up how to do them, and squats, I do sometimes but havnt worked out a good routine weight for em, so I'll ditch extentions for squats and inbed deadlifts any idea what good weights are? Without me giving birth to my colon lol :/

And I'll needa look up the lat pull ups :/ though I have an idea, like the cable row but standing yeah?

And hahaha yeah 5km, 30kg pack, torn a pack already this year lol and not SAS as of yet, but Officers service yeah lol and it feels good doing it, hard work but feeling of finishing a 5km run along up and down hills and across a beach so sand is certainly a good push.

Well getting a better idea already and with the split how'd you suggest that? I'm gonna pen and paper this so I can make a log and continue that, I just figured a huge push and break and repeat I'd get everything done alittle quicker then the splitting, bi n chest Monday, shoulders Tuesday, tri n back Wednesday, legs thursday and full Friday or a cardio/hypertrophy cardio then break the weekend then redo, smack it Monday, break the day or 2 I need and redo it all over again? No no? :/

 

[Myphic]

I lied, I don't Bench press I chest press 55 :/ my bad, I stopped the benching cause I don't ever have a spotter and yeah lol :/

 

[Colstreamer]

Lbs ain't too hard mate, you just divide by 2.2 to get kg. we use both in Britain but 7 years in HM forces just got me so used to metric, although I still give my height in feet and inches.

OK you could switch to a split training routine for strength training. First though, any idea what officer selection/training is like? If its anything like the British army (and most commonwealth countries seem to pattern their forces on ours) that running you're doing will be the number 1 best thing you can do. You'll get "leader's legs" once you're leading men but until then you'll be the same as the rest of us! I didn't realise at first you were training for the military, in my experience only those in the corps of engineers need massive strength in the military, they build bridges and stuff.

Pull ups are just pull ups mate, find a bar above your head height which'll support your weight and pull yourself up, bit of confusion there, I thought I saw lat pulldowns on your routine, (yeah they're like cable rows but you pull the bar down)

For deads start with the bar until you get the form correct then add 5kg each time you do them, keep doing that until you're pulling twice your bodyweight.

As far as choosing a split, SL 5x5 is 3 days a week mon, wed, fri. 3 exercises per workout, very simple I think that's all you'll need really, you wanna concentrate on your running and bodyweight exercises for military service.


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Defeat is the stepping stone to victory.

 

[Myphic]

Lbs ain't too hard mate, you just divide by 2.2 to get kg. we use both in Britain but 7 years in HM forces just got me so used to metric, although I still give my height in feet and inches.

OK you could switch to a split training routine for strength training. First though, any idea what officer selection/training is like? If its anything like the British army (and most commonwealth countries seem to pattern their forces on ours) that running you're doing will be the number 1 best thing you can do. You'll get "leader's legs" once you're leading men but until then you'll be the same as the rest of us! I didn't realise at first you were training for the military, in my experience only those in the corps of engineers need massive strength in the military, they build bridges and stuff.

Pull ups are just pull ups mate, find a bar above your head height which'll support your weight and pull yourself up, bit of confusion there, I thought I saw lat pulldowns on your routine, (yeah they're like cable rows but you pull the bar down)

For deads start with the bar until you get the form correct then add 5kg each time you do them, keep doing that until you're pulling twice your bodyweight.

As far as choosing a split, SL 5x5 is 3 days a week mon, wed, fri. 3 exercises per workout, very simple I think that's all you'll need really, you wanna concentrate on your running and bodyweight exercises for military service.


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Defeat is the stepping stone to victory.

Sorry a quote it all Ive only got net on
My phone...

Officer training is 18 months and full on, I believe our officers are used as trainers for British military either way yeah it's pretty full on training. And as for massive strength part, alot is needed but I don't settle for anything less then perfect anymore, so set my goal, set my stepping goals and off I go

Oooh pull ups, chin ups we call em lol sorry mate, I thought you ment like lat bar pull downs just standing and pulling it up instead of down above you lol my bad, so get the chin ups(pull ups) and keep my lat pull downs sweet

And deadlifts okay got it, bar for form, then up by 5kgs until I'm lifting 110kg? :/ umm lol

I looked at the 5x5 it looks fair basic?can I embed it like I done with email I sent you or?

And yeah I have had an under 10% BF ratio for years now, it'd have to be like 3-5% honestly, and I'm currently 55kg and 5'10" roughly 177cm tall

With my current cardio type runs n water play it's muscle and strength that I reallly really needa focus on yeah?

 

[Colstreamer]

Mate I've PM'd you back!

I've worked with troops from all over the commonwealth, Aussie, kiwi, Canadian, jamaican the list goes on...


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Defeat is the stepping stone to victory.

 

[brucemoe37]

Hmm i read your post and its very impressive, i must say you got lot of stamina and energy and yes its the main thing that is to be needed. Warm up is good but as you might know that warm ups is only for getting body warm and to free all joints, so i guess 5 min run would be enough and yes, 20 push ups is best. Now coming to work out part, as per I know that one have to lift weight as per his capability and the main thing to be kept in mind is, don't ever never do over exercise or workout, rest its all good. And yes rest, continuous breathing and taking water is most important.