One Step Backward *Two steps forward* Beginner HGM

[kingkop182]

Some of you may have read my last log and realized that it was ended rather abruptly, basically I injured myself (not in the weight room) and had to take an enforced break from lifting. The problem being that once recovered I never got back in the gym due to a variety of reasons that ultimately led to me becoming thoroughly depressed.

Anyway, I’m back and this time I’m doing the Homegrown Beginner routine, I decided that although I’ve been working out for a number of years, thus far it not been consistent enough to warrant an intermediate/advance routine.

I’ve joined a new gym (finally one with a squat rack rather than smith machine) and shall be working out in the mornings before work. I’ll do the usual daily posts to track my progress but probably won’t be as verbose as Tim’s ‘homegrown Timmy’

Tomorrow sees the start of the program and hopefully the start of my Transformation. One final question however, the program calls for 2-3 sets of three triads, should I use one of these as a warm up set or are these ‘work sets’ i.e full weight? If so would simple stretching/limbering up suffice as a warm up?

Thanks for your attention, lets hope my step back was only temporary as I hope to glean as much from this program as possible!!



Cheers




Neil

P.S Sorry to those of who encouraged me during my previous log, it was very much appreciated!!! Things got a bit heavy for me and I sorry to say I gave up on my commitment not only to myself but to those who took the time to read my log; I promise i will not let it happen again

[kingkop182]

Week 1 Day 1 -

All weight in Lbs (although in the U.K we use Kg I thought it would be easier for any readers of my log to have the weight in lb for reference purposes.

Warm Up - 3 mins stationary bike, 10X Body Weight Prisoner Squats, 10 Body weight lunges. 10X Olympic Barbell Row 10X Barbell shoulder press

Triad A
Barbell Bench Press - 2X (45X12)
Barbell Deadlift - 2X(66X12)
Lat Pulldown 2x (35 x 12)

Triad B
Squat - 2 X (77 X12)
Cable seated Row - 2X (82X12)
Barbell Lunge 1X (Olympic Bar x 12) 1X (Bodyweight x 12) * More on this later

Triad C

Cuban Press 2X (5's x 12)
Calf rotation machine 2 (115.5 x12)
Crunch 2 x (BWX12)


Observation – I had done this routine once before so knew it would be tough but my god it was BRUTAL. While on this forum I have read about people nearly vomiting during their routines and thought they were perhaps slightly exaggerating. I was extremely close to doing this and so backed off any weight whatsoever on the lunges which essentially is 24 reps (12 each side).

Overall I walked out of the gym happy with the effort I put in and a feeling of excitement for the coming weeks and months on this program. I look forward to trying to increase at least one lift each week as I go.

It was great to do real squats in a squat rack instead of either dumbbells or dare I say the smith machine. I know that 20 Kg is very light but to be perfectly honest it is about so far as this program is concerned and my general lack of previous squatting.

[ParanoidAndroid]

good good on starting HGM. Don't worry about the low weights for squat; it'll go up. Free weight squats are way better than smith machine squats, I made the switch and its made a big difference.

[gregl515]

I've always wanted to do that workout so I'll follow your log to see how it goes!

[kingkop182]

Cheers for the replies guys, woke up this morning and could really fell the difference in my from the squats and lunges.

Today I went swimming

10 X (4X50 metre medley)

Felt good although the legs were killing; the Jacuzzi and steam room helped though

[kingkop182]

Cheers for the replies guys, woke up this morning and could really fell the difference in my from the squats and lunges.

Today I went swimming

10 X (4X50 metre medley)

Felt good although the legs were killing; the Jacuzzi and steam room helped though

[kingkop182]

Cheers for the replies guys, woke up this morning and could really fell the difference in my from the squats and lunges.

Today I went swimming

10 X (4X50 metre medley)

Felt good although the legs were killing; the Jacuzzi and steam room helped though

[kingkop182]

Cheers for the replies guys, woke up this morning and could really fell the difference in my from the squats and lunges.

Today I went swimming

10 X (4X50 metre medley)

Felt good although the legs were killing; the Jacuzzi and steam room helped though

[kingkop182]

Cheers for the replies guys, woke up this morning and could really fell the difference in my from the squats and lunges.

Today I went swimming

10 X (4X50 metre medley)

Felt good although the legs were killing; the Jacuzzi and steam room helped though

[kingkop182]

Cheers for the replies guys, woke up this morning and could really fell the difference in my from the squats and lunges.

Today I went swimming

10 X (4X50 metre medley)

Felt good although the legs were killing; the Jacuzzi and steam room helped though

[Steve-O-68]

Weird, both yours and Tony's logs have multiple repeated entries...

Weird, both yours and Tony's logs have multiple repeated entries...

Weird, both yours and Tony's logs have multiple repeated entries...


Ok, that was me, but still...
Weird, both yours and Tony's logs have multiple repeated entries...

Good work on getting back on the wagon Neil!

[jruck37]

Welcome back, Neil! It's good to see you back in action. Have fun with HGM!

Jamie

[TimmyTM]

The nausea goes away. Once you find your groove and know what weights to use, consider freezing your reps. As in, just repeat the same number of reps the next time, but try to focus on holding the 90 second rest periods. It's brutal, but it'll make you stronger. I found when I kept trying to add reps each session, I ended up just burning out mid-workout. Especially when you move to three sets, pace yourself. It's a marathon, not a sprint, you don't always need to make progress across the board.

Verbosity isn't something I decided, it's just how I am. When I write about something, I write about it.

Oh. Don't the first four weeks have a rep range of 12-15, then the next four weeks have a rep range of 8-12? Just pointing it out.

[kingkop182]

Did the second workout today


Warm Up - 3 mins stationary bike, 10X Body Weight Prisoner Squats, 10 Body weight lunges. 10X Olympic Barbell Row 10X Barbell shoulder press

Triad A
Barbell Bench Press - 2X (45X15)
Barbell Deadlift - 2X(66X15)
Lat Pulldown 2x (35 x 15)

Triad B
Squat - 2 X (77 X15)
Cable seated Row - 2X (82X15)
Barbell Lunge 2X (Olympic Bar x 15)

Triad C

Cuban Press 2X (5's x 15)
Calf rotation machine 2 (115.5 x15)
Crunch 2 x (BWX15)

Observations - Did my workout in after work today as I had to do some things berforehand - used all of the same weights as before but managed to crank out all 15 reps for each exercise. Felt better less dizzy doing teh lunges today (not sure if i just got used to it or if I workout better in the evening)

[kingkop182]

STAGE 1 WEEK 2


Warm Up - 3 mins stationary bike, 10X Body Weight Prisoner Squats, 10 Body weight lunges. 10X Olympic Barbell Row 10X Barbell shoulder press

Triad A
Barbell Bench Press - 2X (45X15)
Barbell Deadlift - 2X(66X15)
Lat Pulldown 2x (77 x 15)

Triad B
Squat - 2 X (77 X15)
Cable seated Row - 2X (82X15)
Barbell Lunge 2X (Olympic Bar x 10) -5reps

Triad C

Cuban Press 2X (5's x 15)
Calf rotation machine 2 (115.5 x15)
Crunch 2 x (BWX15) + small medicine ball

Observations - Came home with mixed feelings about this workout. Felt great throughout the entire workout except the lunges - I really thought i'd make it through the 15 reps since I did in my last workout, however, each time I got to 8/16 and the dizziness was unbearable (it wasn't my legs that gave up but my balance and spatial awareness).

[kingkop182]

Swimming again today - 10 X 100 metre swims alternate sets of freestyle/Breaststroke

[gobbla]

you might ponder your breathing on the lunges. you might be either holding your breath or breathing too often (in tempo with each lunge) or a freaky combination of the two. it is not terribly uncommon.