Monday & Thursday:
Incline Bench Press
Bench Press
Pectoral Fly
Tricep Pull Downs
Seated Dips
Military Press
Bicep Curls
Lateral Raises
There are a couple more exercises, but I don't know what they are called
Tuesday & Friday
Leg Press
Squats
Leg Extension
Seated Leg Curl
Leg Curl
Calf Raises (seated and standing)
Upper Back exercise (pull bars back while seated)
Seated Row
Lower Back Extension
I think there is one more exercise in there too, just can't remember
Wednesday & Saturday
100 Resistance Ab Crunchs
100 Torso Twister (each side)
100 Situps on swiss ball
100 Situps on swiss ball with 8lbs medicine ball behind head and then twist on the up
50 Captians chair leg lifts
50 Situps on other side of captians chair
I also do cardio 3-5 times a week, usually HIIT Monday, Wednesday, Saturday and occaisonally on Thursday. I will do at least 30 min each time on it it, and I will either go on the treadmill, the elipcital, or the cross trainers. So those are my workouts.
My progress good or bad in making my body healthy...
Weight Loss Tracker
About Me
About Me
Name: Jason
Age: 24
Height: 6'0"
Weight (01/12/08): 260lbs
Age: 24
Height: 6'0"
Weight (01/12/08): 260lbs
Current Measurments and Weight 08/07//08
- Weight: 186.6 lbs
- Neck: 14 in.
- Chest: 37 in.
- Gut: 34 in.
- Waist: 33 in.
Weight Goals
- 03/17/08 - 225lbs (missed by 0.8lbs)
- 06/01/08 - 210 lbs (**hit 207.5 lbs**)
- 09/01/08 - 195 lbs (**hit 07/28/08 194.24 lbs**)
- 01/01/2009 - 180 lbs
Other Fitness Goals
- Run Continuously for 30 minutes (*Completed*)
- Run Continuously for 45 minutes
- Run a mile in under 8 minutes (*Completed*)
- Run a 5k in under 30 minutes (*Completed*)
- Do 50 straight push-ups
- Do 10 unassisted pull-ups
- Bench Press 250 lbs
- Squat 300 lbs
7 comments:
To be honest, there are a lot of worthless exercises in there. Most of the isolation (focusing on one muscle) work won't do you much good, as you don't have the muscle base to build on (as bodybuilders do). I would focus on bench press, squats (heavy squats, doing 3 sets of 5 reps), deadlifts, barbell shoulder press, and bodyweight exercises such as pullups and dips. These will get you strong, and will provide the highest endocrine response, which will allow you to build muscle while losing fat. If you really want a good program, check out Mark Rippetoe's book "Starting Strength" or check out the beginner's workout on stronglifts.com, those are both awesome workout programs. Just a bit of advice from someone who's done both types of programs and seen the results thereof.
I'll look into those two programs, but I'm already doing everything you sugguested besides the deadlift. So I'll add that to probably my monday thursday. I'll see what those other programs are offering though. Thanks
What are your set / rep schemes on your lifts?
Also, this may seem to be a no-brainer, but you'd be surprised how many people don't track it - are you increasing the weights used on your lifts? If you are completing your sets, then ass some weight! That's a sure fire way to start working through the plateau.
I agree with most of what Geoff said. Try switching out your split routine for 3-4 days a week of full body lifting, using as many big, compound lifts as you can (leg press / squat, deadlift, bench press, etc.
I'm going to try out a new program so I'm not going to be doing those much if at all anymore. I was tracking the weight, and I was currently doing 6-failure reps on high weight to try to shake things up. I am really fing sore today, so the squats yesterday kicked my ass.
Damn, dude. You're a beast!
In response to your questions on my blog: With the Stronglifts 5x5 program you shouldn't really need to focus on your abs too much, as heavy squats will do a number on them. The program is just a very solid strength building program, and since it's big, compound movements, you don't have to do a lot of isolation stuff to focus on individual body parts, you'll get stronger all around. If you want to hit your abs separately anyway, I would just do GHD situps, weighted decline situps, or knees-to-elbows. You can also do cardio on the Stronglifts program, which will speed up fat burning, so I would do HIIT on the off days, if you have the energy.
As far as video games go, I do have a 360, but I don't play any online games. Used to play Gears of War but no time for it any more. Good luck with the new program, and keep us up to date with your progress.
Per your comment on my blog.
Sssshhhhhhh! This is top secret!
Workout A
A1) Barbell Squats
A2) Bent Over Barbell Rows
B1) Rotational Lunges
B2) Dumbbell Neutral Grip Alternating Should Press
C1) Swiss Ball Crunches
C2) Lying Hip Extensions
Workout B
A1) Deadlifts
A2) Incline DB Bench Press
B1) Bulgarian Split Squats
B2) DB Pullover or Chinups/Pullups
C1) Romanian Deadlifts
C2) Swiss Ball Lateral Rolls
Alternate the workouts.
1st 2 weeks: 3 Sets of 15 Reps of each exercise in each superset pairing with 75 seconds rest between exercises.
2nd 2 weeks: 3 Sets of 12 Reps with 60 seconds rest
3rd 2 weeks: 3 Sets of 10 Reps with 45 seconds rest
If you make it through all of that...buy the book! :)
Post a Comment