I am a late-40's man, 5'7", 160 lbs. I used to be an avid triathlete and still like to run, bike, and swim. I have also always done a little strength training to help performance and prevent injury. My strength training was usually going through a machice circuit at the gym. I found that even though I was doing 2-3 sets working to exhaustion, I wasn't improving -- I was just doing the same workout with the same weight each time. So I knew I had to change my routine. I did some reading and whole-body movements with free weights seemed like it made the most sense, providing a good whole-body workout in a short time and providing strength gains that are useful in everyday life.
I read Maximum Strength. Good information, but I realized that it really wasn't for beginners. Then I read NROL and decided to start with the basics described there.
I am quite weak and feel intimidated or at least uncomfortable in the gym's free weight room. I am also not familiar with the various apparatus in there and don't want to pay a personal trainer right now. So I bought some free weights and already had some dumbbells at home, and I'm going to start by doing the lifting routines at home.
I have an 18-month boy and a demanding job schedule, so it will be hard to fit in good workouts. I can sometimes do a workout at the gym during my lunch break, and I'll stick to mostly running and swimming for these. I'll try to squeeze in the lifting workouts 2 or 3 nights a week after my son goes to bed.
At my peak triathlon fitness about 15 years ago, I weighed in the mid-130's. Now I am 160 and have some significant belly fat to get rid of. I have made some diet changes, essentially eliminating sugar, baked goods, and processed foods. I like to get my weight into the 140's again, but I don't mind weighing more if it is lean mass. My goals are mainly to get stronger and reduce my body fat.
Monday - 1st day
I watch my son most mornings before work before my mother-in-law shows up to take over. While playing with him this morning I managed to squeeze in a few body-weight exercises -- I figure I need to fit them in where I can.
- 2 sets of Hindu squats, about 30 each set.
- 2 sets of Bulgarian split squats, using the sofa and just body weight.
- 2 sets of Hindu pushups
- front and side planks
At lunchtime I went for a run, about 3 miles, and finished with 4 hill repeats (one sprint up, one bounding up, one backwards, and a final sprint up). This was my first run in a couple of months, and it felt really good to run again.
After work I did NROL Break-in Workout A:
- Barbell Squat - 2 sets of 15, using just the 45 lb. bar. Mainly working on proper technique and balance for now, but I'll add a little weight next time.
- Static lunge - Used just the 45 lb. bar, but still couldn't complete all 15 reps. Still a good workout, though. I could really feel my core working to maintain balance, and this is exactly the type of training my body needs.
- 2-point dumbbell row with elbow out. Used 15-lb dumbbells and still couldn't quite complete all 15 reps. I told you I was weak.
- Pushups/swiss ball crunces. 8-10 reps each set was about all I could do.
Tuesday
My thighs are sore from yesterday's workouts. I did a lot with the running and the weight training, but with my crazy schedule I feel like I need to fit in exercise when I can.
Did some stretching in the morning and a little bit of abs work (planks, bridges), and the rest of the day was rest/recovery.
Wednesday
Swam 1000 yds and stretched in the jacuzzi. This was my first time in the pool in months, and I could sure tell.
NROL Breake-in workout B:
I substituted chin-ups for the cable pulls, using a chair to help get get the full 15 reps.
For the step-ups, I have an aerobic step with a couple of lift blocks, but it still wasn't really high enough. So I used extra heavy dumbbells, and the limiting factor was my grip strength rather than the step-ups themselves. Still was a good workout, though.
Thursday
Went to a conference all day, and took this as a rest day.
Friday
Went snowboarding today. I do alpine carving, which uses hardboots on a narrow board and the goal is to do fully carved turns without skidding. The deep carves are like doing squats all day, so it was a good workout.
Well, I didn't do too well over the weekend. On Saturday I was still sore from the day before on the ski slopes and spent the day doing some house projects. I was active, but didn't do my planned workouts. And Sunday was much the same -- house projects, then had to go to work for a while.
My diet also suffered over the weekend. Went out to eat with friends and had some fast food as well.
Need to get back on the wagon today, but it will be tough. I have training classes all day Mon - Wed, then I'll have to work late to meet some project deadlines, so squeezing in a workout will be tough. Finding healthy food will also be tough, but I did bring some fruits and V8 juice in for snacks.
Hi, I read about your dilemma with the step-up and I had the same problem. Not sure if you have a bench at home, but that is what I'm using.
I stand on the aerobic step and step up onto the bench. I'm only 5'4"so actually stepping from floor to bench is a bit too much, but from step to bench challenges me. When I was just using the step I couldn't keep a solid grip on dumbbells heavy enough to make it a challenge.
I also know what you mean about the food. Had a poker game at my house over the weekend, and all those munchies did my diet in for Saturday.
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Karen -- Not going in circles anymore!
I tried using a bench as you suggested, but the ceiling in my basement is too low and my head would hit the ceiling. I also have to be careful with overhead presses with the low ceiling. I could try using the actual steps that go down to the basement -- not sure how that will work, but it's worth a try.
Monday
I did the Break-in workout A again. It went pretty well. I added 10 lbs to my squat and still was able to do 2 sets of 15, so I'll add another 10 next time. I'm still working on proper form and balance so I don't want to add too much.
Tuesday
Crazy schedule with a training class all day, then had to work very late. It will be the same tomorrow.
However, I did manage to do a couple of sets of Hindu squats, Hindu pushups, pullups, and pushups before work.
I had family visit from out of town for several days, and that meant lots of going out to eat, indulgin in ice cream, and no exercise other than walking, so now I've got to get back on the wagon. I haven't weighed myself, but my trousers definitely feel tighter.
Thursday
I did Break-in workout A for the third time. I was able to increase the weight or the reps from the previous time until the last superset of pushups and crunches where I was pretty weak.
Friday
Did a 1-hour spin class. Lots of out-of-saddle climbing with high resistance.
Also eating better today (so far).
Breakfast was a cheese omelet, and some tea sweetened with agave nectar.
Lunch was an asian chicken salad.
A few nuts and a skim latte for a snack.
Okay, I'm back on the wagon and doing pretty well. I weighed myself at the beginning of the week and was shocked at how much weight I had put on in just a week or two.
Had a great workout on Sunday. Did my NROL break-in workout, then did some intervals on the treadmill.
I did my final break-in workout A last night, and it was nice to look at the numbers and see that I was able to increase the weight each week for many of the exercises. I started out very light on the squats and some other exercises just to make sure that my form was good and to get my balance and coordination together before increasing weight. But I added 10 lbs each week. This was true for most of the other exercises as well, so it's nice to see that my strength and balance and coordination are actually improving.
I'm still debating whether to do Fat Loss I or Fat Loss II or Strength I next. I'm probably going to do Fat Loss I and then go to Strength I.
I`m just getting back into the gym myself. So what is NROL and where do I find it?
NROL is The New Rules of Lifting book. A lot of folks here seem to like it. Another good read is Maximum Strength by Eric Cressey, but I discovered that the workouts are not for beginners. NROL has break-in workouts for beginners, plus workouts geared toward fat loss, strength gain, or size gain.
I just finished the Break-in workouts. I'm supposed to take a week off now, but I'm going on vacation in a couple of weeks, so I'll delay the rest week until then.
I'm going to start Fat Loss I next. Since I do my workouts at home with limited equipment (barbell, dumbells, pullup bar), I'm going to need to make some substitutions for the seated cable row, supine hip extension, and mixed grip lat pulldown. Any recommendations?
Hai, just stopping by to see how you're doing. Sorry I've no helpful ideas on substitutions. Have you asked over in the Training Discussion forum?
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"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
I'm going to start Fat Loss I next. Since I do my workouts at home with limited equipment (barbell, dumbells, pullup bar), I'm going to need to make some substitutions for the seated cable row, supine hip extension, and mixed grip lat pulldown. Any recommendations?
Bent-over Barbell rows for the seated cable row. Or if you have a squat rack you can do inverted body rows.
for Supine Hip extensions you can do bridges or 1-leg bridges or bridges with your feet elevated on a box or bench (or you could just get a swiss ball - they're pretty inexpensive).
For lat pulldowns, pull ups would be the obvious choice - assisted or straight or weighted - depending on what you can do.
Newbie lifter - starting NROL
Sorry I've no helpful ideas on substitutions. Have you asked over in the 
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