Hello everyone!
Welcome to my blog. This will be my first post. I hope you'll enjoy reading :)
I just started working out again and bought a power rack in July 2022 to have my own home gym. Before the pandemic I went to the gym and also worked out at home for a few months but made no significant progress (well it takes time and I just didn't stick to it long enough).
(Izuku Midoriya, My Hero Academia)
Now I finally want to make real progress and improvements for myself. I wanna be stronkkkk hehe.
The first 2 workouts felt so hard and I felt super weak after 1+ year without activity but workout number 3 and 4 felt better. Slowly my body is getting used to working out. So far I completed 10 workouts and want to share what I did. I created a simple workout plan so I won't feel overwhelmed. It's basically a full body plan and I think that's the best idea for a beginner. Also I'm flexible and if I miss a day it's not a big deal. I think it's not good to overcomplicate everything at the beginning. Make it simple so you stick to it. I also changed little things over the ten workouts and choosed exercises I enjoy doing. I'm not sure if it's the best plan to work out but as long as I stick to it it's good for the beginning I guess.
At the start of a workout I do a warmup with the indoor bike for 5-10 minutes.
During the workout I listen to music (I recently discovered hardstyle which really gives motivation).
My plan contains six exercises:
SQUATS 5x5
After the warmup I start with 5 sets with 5 reps of squats. Every set is heavier and the last set will be the heaviest. I try to have a stable squat but if it's too heavy my knees go inwards (I try to work against it or pick a lighter weight).
BENCH PRESS 3x5
After squatting I will do the bench press for 3 sets. In the first few sessions I did 8 reps so I get used to the movement but during the last workouts I did 5 reps and tried to go heavier slowly. However I'm super weak still but it just takes time!
(Barbell) ROW 3x8
I bought a power rack with a lat pulldown attachment and I can do rows on it too. Somehow I prefer doing that instead of barbell rows for now. It gives me more stability than doing it with the barbell. I don't use lots of weight with this exercise.
(Romanian) DEADLIFT 3x8
I prefer doing deadlifts somehow but you could do romanian deadlifts too. For now I stick with normal deadlifts. I do 3 sets and 8 reps so I get used to it. Later I could do 5 reps.
OHP (Overhead/Military Press) 3x5-8
I'm weak at this exercise haha :'D I was doing 8 reps in the beginning so I get used to it. In the last 2 workouts I tried doing 5 reps and going higher but I'm still kinda weak at this exercise.
LAT PULLDOWN 3x8
As mentioned earlier my power rack has a lat pulldown attachment which I use for this exercise. I don't use tons of weight with this exercise.
After the workout I sometimes did 5 minutes on the indoor bike but I was super done and just rested most of the times. Don't forget to stay hydrated! :D
(Akemi Soryuin, How Heavy Are the Dumbbells You Lift?)
Thanks for reading. See you soon!
PS my fortune cookie from today:
