Resolution time. Starting weight training this year.

CHRIS_WNC

CHRIS_WNC

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My resolution last year was to get off the hooch and give up alcohol. I survived and plan on keeping it going! lol. In April I made the decision to drop weight. I went from 284 to 220 in a few months and averaged 223 for the remaining 6 months of the year. I was happy with that. My goal this year is to get my average weight in the 200 pound range. I've got all year to do it, so no stress there.

The family has decided that we want to do some free weight training as well. That's my big resolution for 2020. I want to work out with the weights 3 days a week and do stretching and cardio on the off days. My son started pee-wee football last year and wants to lift and workout with pops, so I'll have a workout partner. :D

We picked up a Fringe Sports squat rack, adjustable bench, girl bar with bushings, and spotter arms. Plus some starter weights, male bar, padded "training bar", and dumbells from Dunham Sports. We have the hardware so we just have to set a schedule and get started. Monday is the start day for me and my son. My wife goes to a circuit training gym class a few times a week so she will have a different lifting schedule than me and my boy.

I found this simple full body workout that I'd like to try for a couple of months. I'll do moderate weight and keep my son on the very low end while we both work on technique and safety. How does something like this look for a starter program?
https://www.building-muscle101.com/weight-lifting-at-home/

Any advice or things I should watch out for as a noob (me) and as a father/coach for a 9yo boy?

Here's what we have to work with.
uws7A9k.jpg


CHRIS
 
Can I come over?

I go to Lifestyles Three days a week and do cardio in the pool. I know I need to incorporate some weight training into the schedule to really start loosing weight.
 
Nice set up. Add some weight matts and save your floor. Add a curl bar and some dumbbells and you're good to go. Be careful with the little one and don't let him in the room by himself. Set the bar on the floor when you aren't using it. Kids see it and do it.
 
I love DIY or garage gyms. Good for you! Me, I'm not cutting booze yet... I'd rather give up my calories elsewhere. But it's a great start!
 
Think form over heavier weight. Especially with squats. Poor squat form could lead to knee or back injuries. Knees shouldn’t move forward, your butt should move back using your hips as a hinge. Most of us have inflexible hips so we ‘cheat’ by bending forward using our knees. Start out light and check your ego at the door.

Mix up your routine and enjoy. Nice set up.
 
My opinion, body weight excersises to begin every workout. Push Ups, Pull Ups, and Dips..

If you can't complete 15 reps of each in succession, use an assistance band until you can.

It's surprising how many people train with weights who can't do body weight excersises....
 
Plus one on the mats - go to tractor supply and grab a couple horse stall mats.

5x5 is a GREAT beginner program. That app is one of the best out there - i outgrew the program, but I miss the app.

Grab some band too - they can be used to help get some pull ups and for other excercises too.
 
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Weights are a great way to change body composition, plus it's practical... increased physical ability, metabolism, as well testosterone levels

I would seek out some professional input on your 9 year old. My understanding is that it may be too young for weights, but I could be wrong. 9 year old "work outs" include playing outside and rough housing with dad.
 
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LizardKing said:
My opinion, body weight excersises to begin every workout. Push Ups, Pull Ups, and Dips..

If you can't complete 15 reps of each in succession, use an assistance band until you can.

It's surprising how many people train with weights who can't do body weight excersises....
Click to expand...

I began almost every workout with bodyweight exercises if for no other reason than to warm up. Besides, it's funny to see people who can bench and squat a tremendous amount of weight barely do 15 good push ups in almost no pull ups LOL....
 
CHRIS_WNC said:
My resolution last year was to get off the hooch and give up alcohol. I survived and plan on keeping it going! lol. In April I made the decision to drop weight. I went from 284 to 220 in a few months and averaged 223 for the remaining 6 months of the year. I was happy with that. My goal this year is to get my average weight in the 200 pound range. I've got all year to do it, so no stress there.

The family has decided that we want to do some free weight training as well. That's my big resolution for 2020. I want to work out with the weights 3 days a week and do stretching and cardio on the off days. My son started pee-wee football last year and wants to lift and workout with pops, so I'll have a workout partner. :D

We picked up a Fringe Sports squat rack, adjustable bench, girl bar with bushings, and spotter arms. Plus some starter weights, male bar, padded "training bar", and dumbells from Dunham Sports. We have the hardware so we just have to set a schedule and get started. Monday is the start day for me and my son. My wife goes to a circuit training gym class a few times a week so she will have a different lifting schedule than me and my boy.

I found this simple full body workout that I'd like to try for a couple of months. I'll do moderate weight and keep my son on the very low end while we both work on technique and safety. How does something like this look for a starter program?
https://www.building-muscle101.com/weight-lifting-at-home/

Any advice or things I should watch out for as a noob (me) and as a father/coach for a 9yo boy?

Here's what we have to work with.
uws7A9k.jpg


CHRIS
Click to expand...
That looks exactly like the bench I have. I've used it for about a year and I'm pleased with it. Is it Rep Fitness?
 
Random tip from experience - dont get frustrated if you stop losing weight or your weight fluctuates up and down while weight training. I plateaued for several months once until the guy who wrote my diet plan increased my daily caloric intake by about 300 calories. It didnt make sense to me at the time but after a week or two it started dropping again and I wasnt burnt out.
 
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We are two weeks in and enjoying it. We are doing the workout that I linked earlier. M/W/F. I did get me some gloves for benching. The pressure on my left wrist was horrible. I guess I have dainty wrists. lol. I'm adding weight to my bench every session. I picked up a fixed weight barbell/dumbbell for my boy to bench with. Squats are easier now even though we aren't doing much weight. Just doing the different workouts has helped my flexibility. For warm-up and cool down we are changing things up. Stretches, running, silly dancing. It's a hoot. Ha! 6 more weeks of this starter plan and we are going to mix it up more dumbbell stuff.

My body weight is tracking normally so far. I'm holding steady at about 224. I will say that I'm cheating on my normal diet more now. I have to get that under control. I think I want to get to 115 as my next weight goal and try to hold that for a little bit.

CHRIS
 
Nice. I have a similar setup at my house. It’s a lot easier for me to lift consistently when all I have to do is wake up an hour early and do the work.
 
CZfool68 said:
Think form over heavier weight. Especially with squats. Poor squat form could lead to knee or back injuries. Knees shouldn’t move forward, your butt should move back using your hips as a hinge. Most of us have inflexible hips so we ‘cheat’ by bending forward using our knees.
Click to expand...


Shenanigans. The human body is highly adaptable and far more resilient than we give it credit for. Obsessing over form isn't helpful and makes you afraid of moving your body. Injury is caused by poor load management, applying too much stress in ways you're not adapted to.
 
GoWolfpack said:
Shenanigans. The human body is highly adaptable and far more resilient than we give it credit for. Obsessing over form isn't helpful and makes you afraid of moving your body. Injury is caused by poor load management, applying too much stress in ways you're not adapted to.
Click to expand...

Load management? Sounds like form. As in don’t lift heavier weights until you are able to do so safety?

Afraid of moving your body? What are you talking about?
 
GoWolfpack said:
Shenanigans. The human body is highly adaptable and far more resilient than we give it credit for. Obsessing over form isn't helpful and makes you afraid of moving your body. Injury is caused by poor load management, applying too much stress in ways you're not adapted to.
Click to expand...
WTH are you talking about? This makes no sense and I would advise no one to take this advice. I lifted heavy weights for over 3o years and the majority of injuries I saw were due to poor form and/or not warming up properly. Some of my injuries were caused by poor form usually due to being too fatigued or getting in a hurry. I don't know where you got your information but it is dangerous. YMMV
 
I gave a couple goals.
One being getting back to swimming 3 miles a day 5 days a week and hitting weights/ spinning class 2 to 3 days.

On the skills side, bowl a 300 game in sanctioned league play.
Bowled a 265 on Saturday. Tied with my lifetime high from about 18 years ago.
9 strikes. Needed 3 in the 10th to make 279. But only got 1.


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