My Current Routine

[tonyv107]

Hello folks, heres a little backround information before posting my current routine.

Age=21(tomorrow wewt :jester:) Male
Height. 5'-11 1/2"--181.6 cm
Weight. 235lb--106.59 kilos

I am unsure of my body comp, but i know that i am over weight. In high school i had a comp of 23%+- and i weighed about 190. My current goal is to lose weight while improving my cardio and strength. I have stopped drinking soda all together, and went from reduced fat milk to fat free. No more fast food, no more greasy food. I know there are still more steps to take but i will go into further detail on a post in the nutrition section :cool:

Note: I've been on this routine for roughly 4 weeks. I weighed in at 246lb the first day :cry:. My last weigh in(yesterday) i was at 235lb. I know it was probably mostly water weight, but to see any sort of progress felt great :D

Routine: Day 1 Upperbody/Arms

I spend about 35 to 50 minutes lifting weights (depending on how packed the gym is.) I like to combine exercises so that when im doing say bench press, i can do curls right after before the next press set. I try to pay attention to every muscle group, though i am ignorant on the subject. I use mostly free weights for working my triceps,biceps,chest. Then i move on to machine work for my back, shoulders, and arms. 3 sets and 10 reps for everything.

Cardio-Will explain later

Day 2 Lowerbody/abs/lowerback

Similar to what i do with upperbody/arms. I spend about 35-50 minutes depending on how packed the gym is. I tend to stick more to the machines for my legwork out, though i've been working on using free weights more often (2xdumbell lunges, squats, want to try dead lift but im unsure of technique, same with powerclean(sp?). 3 sets - 10 reps everything
After completing my leg workout i move on to doing situps/crunchies for about 10 minutes.

Day 3 Repeat on 7th day ill sometimes take a break depending on how im feeling.

Cardio- Since i have begun i have spent atlest 25-40 minutes of cardio after my weight lifting workouts. When i started my BPM would fly up to over 180, currently i can keep it steady at 160-170 depending on how hard i push myself. I try to switch up my cardio workout everytime i go to the gym so that my body doesn't get *used* to a certain routine ( i'm not sure if that is true but i've heard things like that in the past ). My current workouts are as follows: Flat out 30 minute jog, 2 minute high paced run with 1 minute walk cooldown period ( repeat untill 30 minutes has passed ), 30+ on an Elliptical machine, 30+ step master, or 30+ on a rowboat type machine.

With this routine my plan was to lose weight, get fit, and get stronger.I know that it is not the best or the most optimal so any constructivecriticism would be appreciated.

p.s. I'm sorry if this was difficult to read or hard to understand, my english skills are lacking.

[tonyv107]

No criticism? I was hoping somebody would have smacked me on the wrist for having a bad routine by now :P.

[Yohan]

If you want some valid criticism, you should post your weight workout in the following format:

Bench press 3x5x150 (3 sets, 5 reps, 150 lbs)
pullups 3x8xbodyweight
deadlift 3x5x250

etc . . .

Your cardio looks good. Your weight loss is going to be determined by your diet, not your workout schedule.

[tonyv107]

If you want some valid criticism, you should post your weight workout in the following format:

Bench press 3x5x150 (3 sets, 5 reps, 150 lbs)
pullups 3x8xbodyweight
deadlift 3x5x250

etc . . .

Your cardio looks good. Your weight loss is going to be determined by your diet, not your workout schedule.

Ah yes, thank you. I apologize for not being specific with the actual lifts i do. Unfortunately i do not know the specific name of the different lifts i've been doing but i will explain to the best of my ability. (today ill take note of the different machines im using.)

Upperbody/Arms
Bicep Concentrated curls 3x10x25lb

Bench press(but with dumbells, i know its not the correct term) 3x10x50lb

Incline press( Dumbells) 3x10x40lb

Military press ( dumbells again ) 3x10x35lb

Lat bar?(pulling a bar down from seated position, alternating pulling to chest or back) Cable machine 3x10x90lb

I have no idea what the name of these next few exercises are but i will explain them.

Machine-Target muscles-Back/biceps. Seated position, i reach up to grab the handles(above shoulder height) and pull back towards my stomach (similar to row but instead of a straight movement its diagonal)
Not a cable machine, each arm is isolated so different set of weights for each one. 3x10x65lb(per arm)

Machine-Target muscles-Chest. Similar to dumbell fly but in seated positionSeated position. Arms are spread out to grab handles. While keeping my arms straight, i pull the handles forward and together. Cable machine. 3x10x110lb

Machine-Target muscles-Back. Seated position. Basically the opposite motion of above. Seated position, arms are forward. While keeping them straight i pull the handles back. Cable Machine. 3x10x80lb.

Lowerbody
Sorry, i don't know the name of ANY of these exercises.But i will list the muscle groups that are similarly effect together. Note: Found some names online to make it easier to understand :D

Leg press machine ( incline ). 3x10x240+some amount of body weight.

Leg extension. 3x10x145lb

Seated and Lying Leg Curl. 3x10x 60lb(seated) Lying(70lb)

No name exercise :(. Hamstring machine. Standing, while resting chest/elbows on pads. Put leg on platform and push back to straight leg out. (this one burns!!) one leg at a time. 3x10x50lb

Seated Calf Raise. 3x10xBodyweight+55lb

Incline Calf raise. Similar to standing calf raise but in a sort of seated/incline position. 3x10xbodyweight+180lb

Situps- 20+35lb weight on chest, 3 sets with 20 seconds rest in between.
Crunchies. I go as fast as i can for 1 minute straight, 30 second rest, repeate 3 times

Back raises ( unsure of name ). 3x10x45lb+body.


Sorry if this wasn't specific enough for you guys, ill take notes when i go to the gym today.

[Yohan]

The first question (which I failed to ask initially) is, what are you goals?

Upperbody/Arms
Bicep Concentrated curls 3x10x25lb

Bench press(but with dumbells, i know its not the correct term) 3x10x50lb

Incline press( Dumbells) 3x10x40lb

Military press ( dumbells again ) 3x10x35lb

Lat bar?(pulling a bar down from seated position, alternating pulling to chest or back) Cable machine 3x10x90lb - Lat pull down


Machine-Target muscles-Back/biceps. Seated position, i reach up to grab the handles(above shoulder height) and pull back towards my stomach (similar to row but instead of a straight movement its diagonal)
Not a cable machine, each arm is isolated so different set of weights for each one. 3x10x65lb(per arm) - seated row

Machine-Target muscles-Chest. Similar to dumbell fly but in seated positionSeated position. Arms are spread out to grab handles. While keeping my arms straight, i pull the handles forward and together. Cable machine. 3x10x110lb

Machine-Target muscles-Back. Seated position. Basically the opposite motion of above. Seated position, arms are forward. While keeping them straight i pull the handles back. Cable Machine. 3x10x80lb.

Well I would personally remove the curls. I would change the bench press to a 3x5 with heavier weight. I would do it as one of the first exercises. I would change the lat pull down to a 3x5 with heavier weight, or replace it altogether with pull ups. I would then do 2 additional exercises (1 pull and 1 push) with a 12 rep scheme and lower weight. I would replace the seated cable row with one arm dumbell rows or barbell rows. I would structure my upper body workout like this:

1 high effort push (BP, incline BP, decline DP, or dips) 3x5
1 high effort pull (pullup, chinup, lat pull down, barbell row) 3x5
1 mid effort push (pec fly, military press) 3x12
1 mid effort pull (one arm row, curl)

Lowerbody
Sorry, i don't know the name of ANY of these exercises.But i will list the muscle groups that are similarly effect together. Note: Found some names online to make it easier to understand :D

Leg press machine ( incline ). 3x10x240+some amount of body weight.

Leg extension. 3x10x145lb

Seated and Lying Leg Curl. 3x10x 60lb(seated) Lying(70lb)

No name exercise :(. Hamstring machine. Standing, while resting chest/elbows on pads. Put leg on platform and push back to straight leg out. (this one burns!!) one leg at a time. 3x10x50lb

Seated Calf Raise. 3x10xBodyweight+55lb

Incline Calf raise. Similar to standing calf raise but in a sort of seated/incline position. 3x10xbodyweight+180lb

Situps- 20+35lb weight on chest, 3 sets with 20 seconds rest in between.
Crunchies. I go as fast as i can for 1 minute straight, 30 second rest, repeate 3 times

Back raises ( unsure of name ). 3x10x45lb+body.


Sorry if this wasn't specific enough for you guys, ill take notes when i go to the gym today.

You could replace most of this with a deadlift or squat and a glute ham raise or reverse hyper extension. You could keep the calf raises (I would) and definitely keep the sit ups (or some other kind of ab exercise).

I would do:

high effort leg (deadlift or squat) 3x5/4x6
Glute ham raise or reverse hyper 3x12
Calf raise 3x12 or 3x5
Ab work

[tonyv107]

^ My first goal was to lose the weight i have gained over the years. I'm at 235lb atm and i want to get back down to around 185. As you said, my diet will have a greater effect on my weight loss then my current routine.
So my current goal, is to simply strengthen my entire body. Arms, legs, shoulders, back, chest, everything. I'd like to be as wellrounded as possible, not only for MA reasons but also for work. I'm a carpenter and there are situations where having extra strength in certain areas of my body would definately help.