Fat To Fit At 53, A Noobs Training Log

[UXB]

​

So i look in the mirror and what do i see
A fat bloated body looking at me
I feel so old, and oh so fat
How the hell did i let myself get like that
Shocked and Horrified with what i see
its time to change at 53
--------------------------​

​

​

Hello folks,

I have decided to start working out, and could do with some advice/guidance.


Stats

53 yrs old male
Weight 91.8kg
Height 5ft 9in





Goals

Loose weight, tone up, add some muscle mass, generally get fitter.


I have some basic equipment that i have collected over the years with good intentions but never really put to good use, so i should be able to do most of the common exercises.

It's been about 15 years since i last done any training (i use that term lightly, as i never followed any programs just did what ever i felt like) but this time i want to get serious.

So i have dug all my stuff out of storage and set up a small gym in my garage, looked around the net for a program and just got confused so i downloaded the Fitbod app and let it work out something for me, i was surprised it didn't put any of the compound movements in for my first workout but i followed it anyway. Not sure if i should stick with it, seems like a good app but maybe a bit to involved for a noob


Heres my first workout in order that i did the exercises, had to change the poundages it suggested as they seemed to light (maybe tomorrow i will regret doing that lol)


Thursday

Dumbbell Row
3 sets
8 reps
17kg

Dumbbell Bench Press
4 sets
12 reps
40kg

Dumbbell Fly
4 sets
15 reps
10kg

Bent Over Barbell Row
3 sets
15 reps
28kg

Incline Dumbbell Row
3 sets
12 reps
20kg

Not suggested by app but i added these to the workout

Bicep Curls
4 sets
10 reps
30kg

Barbell Bench Press
4 sets
12 reps
40kg


Was sweating and shaky by the time i finished, but felt good i had got off my butt and done something

So where to go from here, carry on with the app or try something else including more of the compound movements, any suggestions much appreciated

 

[dod]

Welcome from another oldy I'm 56, how'd that happen

Good place to start is stronglifts. Focuses on the main lifts and easy to follow. I quite like the fitbod app though, lots of good stuff in it although I don't follow any of their programmes as such.

 

[mrthingyx]

Gains! And I am enjoying the addition of curlz and chest!

As dod says, Stronglifts is great place to start for lifting.

 

[UXB]

Gains! And I am enjoying the addition of curlz and chest!

As dod says, Stronglifts is great place to start for lifting.

Hopefully the gains will come will check out Stronglifts thanks.

Welcome from another oldy I'm 56, how'd that happen

I quite like the fitbod app though, lots of good stuff in it although I don't follow any of their programmes as such.

Thanks for the welcome, had a play around with the Fitbod app and found out you can forgo the suggested workouts and make your own so thats what i did today, liking this app now


Not sure what exercises i should add for my next session, any suggestions ? don't want to keep hitting the same muscle groups


Saturday, Chest, Biceps, Quads, Shoulders

Barbell Bench Press
4 sets
10 reps
45kg

EZ-Bar curl
4 sets
10 reps
30kg

Trap bar deadlifts
4 sets
10 reps
81 kg

Barbell shoulder press
3 sets
10 reps
25kg

 

[mrthingyx]

Row and Romanian deadlifts, please!

And overhead tricep extensions.

 

[dod]

Dumbbell Bulgarian split squats. Do as I say, not as I do

 

[mrthingyx]

Dumbbell Bulgarian split squats. Do as I say, not as I do

How did I forget these...

 

[robin7]

Awesome start!

One thing I'd like to mention anecdotally (as I've noticed it both myself and with my mate who's the same age as you). But find a programme or training style you 'enjoy'. The perfect programme, or most well rounded one etc might exist but if you don't enjoy it then you'll train on and off (something I struggled with a lot). If you find a routine that you can focus on, has exercises you enjoy, maybe the odd exercise you don't also. Then you'll stick to it, and it will have a larger effect on your physique and level of fitness than just doing the perfect thing for a short period of time.

Are you doing any cardio? If you hate cardio (don't blame you...) then having a day or two a week where you do some light circuits for fun cardio would be good also.

 

[UXB]

Update, been busy digging out the foundations for a new drive, really back breaking work as the ground was like concrete and full of roots, filled a 12yard skip body was totally fried so no training for the past 2 weeks, skip has now gone so back at it.

Also started cardio, 40 mins every night on BoxVr, fun workout game that really work's up a sweat and gets the heart pumping.

Found a program that i like the look of, modified it a bit and started today.


Wednesday

Bench Press
3 sets
8 reps
37kg

1 set
40 reps
37kg

Squat
3 sets
8 reps
30kg

1 set
25 reps
30kg

Overhead Press
3 sets
8 reps
26kg

1 set
25 reps
26kg

Lat Pulldowns
2 sets
20 reps
22kg

1 set
35 reps
22kg

Tricep Pushdowns
2 sets
20 reps
15kg

1 set
35 reps
15kg

 

[UXB]

Bought some body fat scales to track my BMI, don't know how reliable they are, but better than nothing i guess updated first post with results

 

[UXB]

Friday


Bench Press
3 sets
12 reps
37kg

1 set
35 reps
37kg

Hex bar Deadlift
3 sets
10 reps
56kg

1 set
17 reps
56kg

Overhead Press
4 sets
12 reps
30kg

Barbell Row
4 sets
12 reps
30kg

Dumbbell Hammer Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg

Tricep Pushdowns
3 sets
20 reps
20kg

 

[mrthingyx]

Nice work. Keep it up!

 

[UXB]

Monday


Bench Press
3 sets
12 reps
46kg

1 set
20 reps
46kg

Squat
3 sets
10 reps
37kg

1 set
20 reps
37kg

Overhead press
4 sets
12 reps
26kg

Lat Pulldowns
3 sets
25 reps
28kg

Dumbbell Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg

 

[UXB]

Wednesday


Bench Press
5 sets
10 reps
56kg

Hex Bar Deadlift
5 sets
10 reps
71kg

Overhead Press
5 sets
10 reps
36kg

Barbell Row
5 sets
10 reps
36kg

Tricep Pushdowns
5 sets
20 reps
20kg

Dumbbell Hammer Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg

 

[UXB]

Friday


Squat
5 sets
5 reps
56kg

Barbell Row
5 sets
5 reps
46kg

Bench Press
5 sets
5 reps
56kg

Overhead Press
5 sets
5 reps
36kg

Skull Crushers
3 sets
10 reps
20kg

Side Lateral Raise
3 sets
10 reps
10kg

Tricep Pushdowns
3 sets
20 reps
20kg

Dumbbell Hammer Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg

 

[UXB]

Sunday


Hex Bar Deadlifts
5 sets
5 reps
76kg

Single Arm Cable Crossover
5 sets
10 reps
15kg

Incline Dumbbell Press
5 sets
12 reps
25kg

Dumbbell Bent-Over Rows
5 sets
10 reps
27.5kg

Barbell Curls
5 sets
12 reps
25kg

Dumbbell Hammer Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg

 

[UXB]

Tuesday


Squat
5 sets
5 reps
60kg

Barbell Row
5 sets
5 reps
56kg

Bench Press
5 sets
5 reps
66kg

Dumbbell Shoulder Press
5 sets
5 reps
15kg

Tricep Pushdown
3 sets
20 reps
20kg

Dumbbell Hammer Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg

 

[UXB]

Thursday


Bench Press
5 sets
5 reps
70kg

Hex bar Deadlift
5 sets
5 reps
116kg

Overhead Press
5 sets
5 reps
41kg

Barbell Row
5 sets
8 reps
61kg

Dumbbell Hammer Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg

 

[UXB]

Saturday


Bench Press
5 sets
5 reps
75kg

Squat
5 sets
5 reps
70kg

Overhead Press
5 sets
5 reps
45kg

Lat Pulldowns
3 sets
20 reps
25kg

Dumbbell Hammer Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg

 

[UXB]

Starting to see some results, still a long way to go though, but i am happy to see some progress





Monday


Bench Press
5 sets
5 reps
76kg

5 sets
8 reps
60kg

Barbell Row
5 sets
5 reps
76kg

5 sets
8 reps
60kg

EZ Barbell Curls
5 sets
5 reps
30kg

5 sets
5 reps
20kg

Tricep Pushdowns
3 sets
20 reps
25kg

3 sets
20 reps
17kg

Dumbbell Hammer Curls (drop set
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg