Hi Scott!
First off I’d just like to say that I love your YouTube videos, they inspired me to re-join the gym after 15 years! :)
A little bit about me. I’m 34 years old and I’m from Ireland. I’m a Video Game Developer so I spend 10-12+ hours in front of a PC most days of the week. I used to play soccer 2-3 times a week but I haven’t played regularly in the last 6 months as I was diagnosed with gout, which I always get in my ankle or knees and when I have a gout attack I can’t walk for 3-4 days… It sucks big time!
Here’s my info:
Age: 34
Gender: Male
Height: 177cm/5’11”
Weight: 164lbs/74.4kg
Body Fat: 20.1%
Macros: Protein 198g, Carbs 273g, Fat 66g
Calories: 2476/day
Goal: Gain muscle!! And strength
Injuries: broken left ankle twice (last time was about 7 years ago)
So today I went to the gym for the first time after re-joining. I was in a gym when I was like 16-19 years old before, so about 15 years ago. My gym gave me a program so I started with Chest day today. It went horrible! I failed so bad and was so embarrassed...
Here’s what happened. I started with Bench Press. I didn’t know how much weight to put on, so I started with 20kg plates, so I think it was 40kg + the bar (20kg)?
That’s like.. 100lbs I think for you guys. I tried my first rep and couldn’t lift it back up and someone had to lift it off me! Then I tried 15kg plates, couldn’t lift that either! Then I tried 10kg and I got 4 reps and failed the 5th rep… After this I couldn’t do any more, my program said I had to do 5 reps by 5 sets…
Next I moved on to incline dumbbell press. I tried with 9kg dumbbells and my left arm couldn’t lift them after 3 reps. I went down and down and then with the 4kg one I could almost do 10 reps (I think I got 8 before my left arm gave up again). Next was dumbbell press and dumbbell fly superset. I stayed with the 4kg dumbbells. I could do the dumbbell flys, but couldn’t do the press.
I was so embarrassed at this point because the free weights section was packed as it was 6pm. After this was cable crossovers, I did those ok with 30kg weight. My program said to do smith machine barbell press and push ups too but I skipped both of these because my arms were dead and I was already so embarrassed I didn’t dare attempt it :( I ended up leaving the gym early and only completing at most 50% of my routine. I felt like shit man..
Here’s my program that they gave me. I think they give it to everyone, I’m not sure if it’s good for a beginner like me or if it’s too hard or I just am doing it wrong… It's a 4 day program with abs every day
Chest Day
Bench Press 5 x 5
Incline Bench (smith machine) 10 x 4
Dumbbell Press, Dumbbell Fly 10 x 4 superset
Cable Crossover 10 x 4
Decline Cable Crossover 10 x 4
Push ups to fail x 3
Abs
Plank to fail x 3
Sit ups 15 x 3
Back Day
Lat pull down 10 x 4
Hyperextension, Single arm row 10 x 4 superset
Low row (wide grip) 12 x 4
Pull ups to fail x 3
Barbell row 10 x 4
Deadlifts 6 x 4
Abs
Recline abs 10 x 4
Ab machine 15 x 3
Leg Day
Leg Press 10 x 4
Leg Curl, Leg Extension 4/4/4 (pyramid down) x 4 superset
Single leg deadlift 16 x 3
Lunges 10 x 4 (can’t do these cos of my left ankle)
Abs
Russian Twist 20 x 3
Ab Machine 20 x 3
Shoulders, Bicep, Triceps Day
Shoulder Press 4/4/4 (pyramid down) x 4
Side Raise, Front Raise, Rear Delt Fly 10 x 4 superset
Cable Curls 16 x 3
Tricep Pushdown 16 x 3
Tricep Dips to fail x 3
Hammer Curls 10 x 4
Dumbbell Curls 10-1
Overhead Tricep Extension 10 x 4
Abs
Recline abs 10 x 4
Ab machine 15 x 3
Does this program seem ok for a beginner? I really don’t know if I just did it wrong or if it’s too much for someone like me. I felt so weak afterwards, like I failed miserably :(
I watched a video of yours where you say that compound exercises are better for a beginner and this program I think has a lot of different exercises and focuses on specific body parts each day. I think you said something about fully body workout being good for beginners to get their overall strength up first? Cos I really felt like shit after how bad I failed today, I’m nervous about even going back to try anything to do with my arms… they must be super weak but I’m a sporty guy normally. They didn't show me how to use any of the gym equipment or give me any advice on what weight I should be using or anything really.. I watched your videos for all that info which were super by the way!
Also, I’m finding it a bit hard to get 198g of protein now that the doctor told me to cut out red meats and any high purine food due to the gout and high uric acid levels. He basically told me to stop having red meats, fish and absolutely no seafood/shellfish. Also to eat only wholewheat pasta/rice/breads. And not have processed foods or gravy/sauces unless I make them myself. My diet was pretty good already so it’s not a massive change, but now that I’m managing my macros I’m struggling to get that amount of protein without red meats.
Oh also, I should say that I really felt that my arms/shoulders/back were really tired from 'Chest Day' but my chest wasn't... Is this normal for a beginner? I tried to flex my chest in every exercise but I guess I don't have much muscle there to feel it? It was mostly my arms and shoulder that got tired/exhausted! I think i was using proper form too. Should my arms and shoulders get tired before my chest on the exercises in my chest day routine I listed above (as a newbie)?
I’d really appreciate any advice you can give me on my routine, being a newbie and my macros :)
Thanks so much,
Mark