Blowing the cobwebs off - UK-Muscle Body Building Community

JawD · 21-11-2007, 10:24 PM

Hi folks,

Firstly, if you can have a peek at my thread here its a bit of background and explaining my situation.

However, in summary. Im 35, out of shape and weigh 15.5st at 5'11"

My initial aims are:

Get my lungs back!
Improve overall cardio / stamina
Strengthen & shape up, add definition through fat loss/muscle gain
Loose the gut

Probably pretty standard stuff for someone in my shape (is this really a shape?)

What Im doing at the moment :

3 Mornings a week before work, 7AM - 8AM

5min Bike Warmup followed by increased 5min to get HR to 140ish
10min treadmill
10min crosstrainer or cross climber (alternate days)

Then. alternate day 1 and day 2 weights

Day 1

3x12 Incline Press
2x12 Fly (machine)
3 x 12 Lat pulldown
2 x 12 Seated Row
If time 2 x 12 Shrug

Day 2

Shrugs if not done last time
3 x 12 Bicep
3 x 12 Tricep
3 x 15 Crunch
3 x 15 Bent over raise (lower back)

Weekend Session

Cardio same, weights combine both days in a 90min session

So, my main issues are:

Lack of shoulder routine
Lack of Legs
Time

The last thing here when I say time is when I get to do weights I feel Im rushing to get done. Sometimes miss something out and so on. I was thinking of perhaps dropping cardio one day each week and having a good weights workout. Or even doing this on two days. Additionally, look to include more compound movements to include more muscle groups?

I'd appreciate any input here.

Cheers,

JawD · 22-11-2007, 12:10 PM

Ok, after much reading around the site. I've put this together. I'd appreciate any input. Again with the aim of giving me an overall workout as a beginner (again), plus improved stamina (through cardio). I am targeting fat loss and I hope this is achieved through tweaking my food intake, monitoring calorific values and aiming for around 2000 - 2500 cals per day. (Im 217 lb, this x 11 would be 2387) and ensuring Im eating around 280g protien in that (I know Im way under that currently).

Anyway, this would be what Im now looking at:

Mon - 5min Bike Warmup - Back - Pull Downs 1x8 Warmup set, Pull Downs 2x8 Seated row 2x8, Shoulders - Arnold Press 1x8 Warmup Military or Arnold Press 2x8, Upright Row 2x8 - Cardio 10min Treadmill, 10min Cross trainer, 10min bike (if time).

Wed - 5min Bike Warmup - Legs -DB Squats 1x8 Warmup DB Squats 2x8, Calf Raise 2x8, Lunges 2x8 Abs - 3 x 15 Crunch, 3 x 15 Leg Raise - Cardio 10min Treadmill, 10min Cross trainer, 10min bike (if time).

Fri - 5min Bike Warmup - Chest - 1x8 Bench Press Warmup 2x8 Bench Press, 2x8 Dips Bicep - 1x8 Hammer Curl Warmup 2x8 Hammer Curl, 2x8 Preacher Curl - Tricep 1x8 Pushdown Warmup 2x8 Pushdowns 2x8 Skullcrushers - Cardio 10min Treadmill, 10min Cross trainer, 10min bike (if time).

Sat - Back to Monday routine though as I have more time available, I could either add two days weights together, or do more cardio. Not sure on this yet.

The weekdays I have around an hour (7-8AM) while Weekend I have around 90mins.

I certainly feel this is getting more like it, if anyone could prod me in the right direction where needed.

Thanks.

megatron · 22-11-2007, 07:50 PM

Looks ok, but are you doing 3x8 of all out weight, or 2x8 warmup and 1x8 all out? Because 3 working sets is a bit much.

JawD · 22-11-2007, 09:00 PM

Ah right, hadnt considered that, thanks for the input. I suppose Id usually do one warm up set per muscle group and the rest would be working sets. Maybe if I change them all to 2x8 for each thing, but start each group with a set warmup?

Edit: Actually, Ive tweaked it to see if that looks any better?

21-11-2007, 10:24 PM	#1 (permalink)
JawD Still on the first step - its huge! Join Date: Sep 2004 Location: Lanchester Posts: 718 Blog Entries: 39	Blowing the cobwebs off Hi folks, Firstly, if you can have a peek at my thread here its a bit of background and explaining my situation. However, in summary. Im 35, out of shape and weigh 15.5st at 5'11" My initial aims are: Get my lungs back! Improve overall cardio / stamina Strengthen & shape up, add definition through fat loss/muscle gain Loose the gut Probably pretty standard stuff for someone in my shape (is this really a shape?) What Im doing at the moment : 3 Mornings a week before work, 7AM - 8AM 5min Bike Warmup followed by increased 5min to get HR to 140ish 10min treadmill 10min crosstrainer or cross climber (alternate days) Then. alternate day 1 and day 2 weights Day 1 3x12 Incline Press 2x12 Fly (machine) 3 x 12 Lat pulldown 2 x 12 Seated Row If time 2 x 12 Shrug Day 2 Shrugs if not done last time 3 x 12 Bicep 3 x 12 Tricep 3 x 15 Crunch 3 x 15 Bent over raise (lower back) Weekend Session Cardio same, weights combine both days in a 90min session So, my main issues are: Lack of shoulder routine Lack of Legs Time The last thing here when I say time is when I get to do weights I feel Im rushing to get done. Sometimes miss something out and so on. I was thinking of perhaps dropping cardio one day each week and having a good weights workout. Or even doing this on two days. Additionally, look to include more compound movements to include more muscle groups? I'd appreciate any input here. Cheers, __________________ Failure isnt falling down - Failure is not getting back up To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by JawD; 22-11-2007 at 12:11 PM.

22-11-2007, 12:10 PM	#2 (permalink)
JawD Still on the first step - its huge! Join Date: Sep 2004 Location: Lanchester Posts: 718 Blog Entries: 39	Re: Blowing the cobwebs off Ok, after much reading around the site. I've put this together. I'd appreciate any input. Again with the aim of giving me an overall workout as a beginner (again), plus improved stamina (through cardio). I am targeting fat loss and I hope this is achieved through tweaking my food intake, monitoring calorific values and aiming for around 2000 - 2500 cals per day. (Im 217 lb, this x 11 would be 2387) and ensuring Im eating around 280g protien in that (I know Im way under that currently). Anyway, this would be what Im now looking at: Mon - 5min Bike Warmup - Back - Pull Downs 1x8 Warmup set, Pull Downs 2x8 Seated row 2x8, Shoulders - Arnold Press 1x8 Warmup Military or Arnold Press 2x8, Upright Row 2x8 - Cardio 10min Treadmill, 10min Cross trainer, 10min bike (if time). Wed - 5min Bike Warmup - Legs -DB Squats 1x8 Warmup DB Squats 2x8, Calf Raise 2x8, Lunges 2x8 Abs - 3 x 15 Crunch, 3 x 15 Leg Raise - Cardio 10min Treadmill, 10min Cross trainer, 10min bike (if time). Fri - 5min Bike Warmup - Chest - 1x8 Bench Press Warmup 2x8 Bench Press, 2x8 Dips Bicep - 1x8 Hammer Curl Warmup 2x8 Hammer Curl, 2x8 Preacher Curl - Tricep 1x8 Pushdown Warmup 2x8 Pushdowns 2x8 Skullcrushers - Cardio 10min Treadmill, 10min Cross trainer, 10min bike (if time). Sat - Back to Monday routine though as I have more time available, I could either add two days weights together, or do more cardio. Not sure on this yet. The weekdays I have around an hour (7-8AM) while Weekend I have around 90mins. I certainly feel this is getting more like it, if anyone could prod me in the right direction where needed. Thanks. __________________ Failure isnt falling down - Failure is not getting back up To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by JawD; 22-11-2007 at 09:09 PM.

22-11-2007, 09:00 PM	#4 (permalink)
JawD Still on the first step - its huge! Join Date: Sep 2004 Location: Lanchester Posts: 718 Blog Entries: 39	Re: Blowing the cobwebs off Ah right, hadnt considered that, thanks for the input. I suppose Id usually do one warm up set per muscle group and the rest would be working sets. Maybe if I change them all to 2x8 for each thing, but start each group with a set warmup? Edit: Actually, Ive tweaked it to see if that looks any better? __________________ Failure isnt falling down - Failure is not getting back up To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by JawD; 22-11-2007 at 09:11 PM.