Haven't lifted in almost 18 years

I'm (38m) a little out of shape and haven't lifted since shortly after I got out of the corps. Since then I've always had physical jobs and was a distance runner for several years. I've always been a skinny hard gainer but in the last 5years or so I'm up to 175 lbs and roughly 25% body fat, with a bit of a gut (nothing crazy but as a runner I was 145 lbs). Also I'm 5ft 9 in.

I'm not way out of shape but I want to look and feel better and I've been diagnosed with arthritis so running is painful even tho its my preferred type of exercise. I started doing yoga a few weeks ago and it has really helped the arthritis.

I've been studying weightlifting programs and I came up this. Lift on Monday and Thursday, and work my entire body each workout. Do 3 supersets of: squats, lunges, bench press, overhead press, dips, pullups, pushups, and finish with one max rep set of deadlifts.

I'll start off with very low weight/high reps and each week add 5 lbs to each lift and subtract one rep. Do this for 10 weeks untill I've added 50 lbs to each lift and am down to 5-8 reps. Then I'll start adding more weight. I'll keep doing yoga 3-4 days per week.

My goal is not to become a body builder, its being healthy and looking good. I would like to stay at 175 but trade in 25 lbs of fat for 25 lbs of lean muscle. I'd also like to get to the point I can get back into running.

So, can anyone critique my program and point out things I may be missing? Is it a decent program or should I scrap it and just do a 5x5 program?

Thanks for any help.

I'm (38m) a little out of shape and haven't lifted since shortly after I got out of the corps. Since then I've always had physical jobs and was a distance runner for several years. I've always been a skinny hard gainer but in the last 5years or so I'm up to 175 lbs and roughly 25% body fat, with a bit of a gut (nothing crazy but as a runner I was 145 lbs). Also I'm 5ft 9 in.I'm not way out of shape but I want to look and feel better and I've been diagnosed with arthritis so running is painful even tho its my preferred type of exercise. I started doing yoga a few weeks ago and it has really helped the arthritis.I've been studying weightlifting programs and I came up this. Lift on Monday and Thursday, and work my entire body each workout. Do 3 supersets of: squats, lunges, bench press, overhead press, dips, pullups, pushups, and finish with one max rep set of deadlifts.I'll start off with very low weight/high reps and each week add 5 lbs to each lift and subtract one rep. Do this for 10 weeks untill I've added 50 lbs to each lift and am down to 5-8 reps. Then I'll start adding more weight. I'll keep doing yoga 3-4 days per week.My goal is not to become a body builder, its being healthy and looking good. I would like to stay at 175 but trade in 25 lbs of fat for 25 lbs of lean muscle. I'd also like to get to the point I can get back into running.So, can anyone critique my program and point out things I may be missing? Is it a decent program or should I scrap it and just do a 5x5 program?Thanks for any help. https://ift.tt/eA8V8J

Submitted September 27, 2018 at 07:41PM by upplrallnsane1 https://ift.tt/2xPwbdt