Getting in shape for the summer.

[TURBOPOWERED68]

Down another 3 pounds for a total of -25 pounds
still just doing
dieting
bench press
curls
something behind the neck lifting up working the triceps
a bunch of sit-ups.
using the bicycle
working the mitts
and playing lots lots of singles handball
most likely i'm doing everything wrong but the scale keeps going down and i am feeling better and better every day.
the goal is to be -79 pounds ASAP
i have been researching the P90X system and it seems to be just what i am looking for.
that will be on order sometime in October.

 

[TURBOPOWERED68]

Been a long time.
I got back into this about 2 months ago.
This was my first routine Every other day
Bench = 160# 3 sets of 10
Curls = 31# 2 sets of 10
Machine
M- Over head cable - pull down behind back . 155# @ 3 sets of 10
M- chin ups - 8 plates 3 sets of 10

New Routine
1- Bench = 120# backwards count sets from 12 to 1
2- Bench -Hands close together 70# 4 sets of 25
3- Bench -Hands far apart Bench 70# 4 sets of 25
4- Overhead cable standing up pulling to my chest like a backwards bench press pulling instead of pushing 120# @ backwards count sets from 12 to 1
5- M-Chin ups = 155# - backwards count sets from 12 to 1
6- Curls - 31# 4 sets of 10
6- M- Overhead cable sitting down - pull down behind back 120# pull down behind back
7- M- Overhead cable triceps 68# - backwards count sets from 12 to 1

Is this a good routine to build muscle? How can i improve my workouts?
I am planing to go up in weight as it gets easier to finish the sets.
Talk to me guys.

 

[theCATman]

What I see from your routine is toning & a lot of isolation. What are your trying to achieve? Tone or size?

I see nothing for legs or back.

If you have a bad back or bad knees, you're kinda screwed as far as anything too heavy, but squats, deadlift, rack pull, & overhead military press are great for overall strength & mass building.

 

[TURBOPOWERED68]

What I see from your routine is toning & a lot of isolation. What are your trying to achieve? Tone or size?

I see nothing for legs or back.

If you have a bad back or bad knees, you're kinda screwed as far as anything too heavy, but squats, deadlift, rack pull, & overhead military press are great for overall strength & mass building.

Tone and size upper body.
My legs are pretty big so not doing anything extra plus I have a huge keg that I want to reduce before adding more weight to my back and knees.
My goal is to loose 100# by June 1st.
Any help would be greatly appreciated.

 

[theCATman]

That's a lofty goal. Best of luck.

I think you're on the right track, low (er) weight & high rep & at least 8 sets. Plus really watching your food intake.

Might wanna look into cardio for the weightloss. Not saying lifting isn't good, but it's not gonna get you to your goal all by itself.

 

[4timesT]

If you're trying to save your knees and back and get some good cardio in, an elliptical machine might do the trick.

 

[bison]

I don't recommend routines. The body will adapt very quickly to a routine and your time will be wasted. Weight lifting and cardio should be separated. Cardio should be done before the morning blood sugar spike for the best result. The minimum training percent with weight training to have any useful effect is 50% and this is if you are trying to accelerate the bar and apply as much force as possible. Resistance will need to be accomodated needed if you are training at the 50% level. Otherwise the bar speed will be to high and you will cheat yourself out of training effect. Adding sets of chain that do deload and reload as you press them for barbell exercises will help accommodate resistance to train at that low percent. Otherwise you are better off training at 65 to 80% of your max for 8 to 12 reps with straight barbell weight. The amount of time that you are training needs to be accounted for. You can't simply stay in the gym longer to get in better shape it doesn't work that way. The volume that you do in a complete training session at the effective training percents should be totaled. You should be looking to increase this total over a long period of time but you cannot stay at the gym longer to get more volume done it has to be done in the same or less time. Either by cutting the rest period down, doing extra weight, sets, or a combination of the above. You will need to focus on 3 to 4 training sessions a week with a barbell in the gym and separate cardio sessions every day to achieve anything close to 100 pound weight loss in that short amount of time. I would strive to add on 10 pounds of muscle and lose 40-50 pounds of fat. Even if you fell 60 pounds short of losing 100 pounds you still made huge progress and the progress should drive you to push yourself even harder.. You have to monitor your calorie intake it very closely and avoid spiking your blood sugar except after your barbell workouts. Your goal with the barbell is to increase strength and increase your body's insulin sensitivity. The two go directly together. Trying to lose weight by restricting calories and not lifting weights will result in rapid muscle atrophy and you'll feel weak and tired all the time and probably get headaches


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[TURBOPOWERED68]

If you're trying to save your knees and back and get some good cardio in, an elliptical machine might do the trick.

i have an elliptical, i am currently using it as a bike.

That's a lofty goal. Best of luck.

I think you're on the right track, low (er) weight & high rep & at least 8 sets. Plus really watching your food intake.

Might wanna look into cardio for the weightloss. Not saying lifting isn't good, but it's not gonna get you to your goal all by itself.

I have been doing the weights every other day to let my muscles recover.
How bad would it be to lift the weights every day?

 

[TURBOPOWERED68]

I don't recommend routines. The body will adapt very quickly to a routine and your time will be wasted. Weight lifting and cardio should be separated. Cardio should be done before the morning blood sugar spike for the best result. The minimum training percent with weight training to have any useful effect is 50% and this is if you are trying to accelerate the bar and apply as much force as possible. Resistance will need to be accomodated needed if you are training at the 50% level. Otherwise the bar speed will be to high and you will cheat yourself out of training effect. Adding sets of chain that do deload and reload as you press them for barbell exercises will help accommodate resistance to train at that low percent. Otherwise you are better off training at 65 to 80% of your max for 8 to 12 reps with straight barbell weight. The amount of time that you are training needs to be accounted for. You can't simply stay in the gym longer to get in better shape it doesn't work that way. The volume that you do in a complete training session at the effective training percents should be totaled. You should be looking to increase this total over a long period of time but you cannot stay at the gym longer to get more volume done it has to be done in the same or less time. Either by cutting the rest period down, doing extra weight, sets, or a combination of the above. You will need to focus on 3 to 4 training sessions a week with a barbell in the gym and separate cardio sessions every day to achieve anything close to 100 pound weight loss in that short amount of time. I would strive to add on 10 pounds of muscle and lose 40-50 pounds of fat. Even if you fell 60 pounds short of losing 100 pounds you still made huge progress and the progress should drive you to push yourself even harder.. You have to monitor your calorie intake it very closely and avoid spiking your blood sugar except after your barbell workouts. Your goal with the barbell is to increase strength and increase your body's insulin sensitivity. The two go directly together. Trying to lose weight by restricting calories and not lifting weights will result in rapid muscle atrophy and you'll feel weak and tired all the time and probably get headaches


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What would be the best way to workout without a routine and still keep track of the workout?
I don't know my max for the bench as all i have in weights is 160# I was working out with that 160# and doing 3 sets of 10.
What Would be the worst case scenario with the current structure? Just calorie burning????
I do plan on adding weight as i go along, i was going to add it as it got easier to complete a set, then repeat and keep going.
Thanks for your help guys, i am totally clueless with this stuff.

 

[theCATman]

i have an elliptical, i am currently using it as a bike.

I have been doing the weights every other day to let my muscles recover.
How bad would it be to lift the weights every day?

Do not lift everyday. Your body needs recovery time.

IMO, do cardio on non lift days.

As far as a routine goes. Run one for no more than 6 weeks. Then switch it up. Obviously some things like bench can't be changed much, but switch to a butterfly or free weight bench press. Other exercises such as isolation, simply switch the way you work that muscle (s). IE switch from concentration curls to preacher or hammer curls.

Variety is the key to keep the process moving.Plus you won't get bored doing the same crap over & over.

I understand wanting to lose the belly, but remember the scale is only a number. What you are happy with in looks is more important. More muscular looking 250lbs is better than a round pudgy 250 lbs

 

[TURBOPOWERED68]

I was planing on doing cardio (elliptical) every day since my fat ass is just sitting there moving my legs and breaking a sweat.

How do you guys feel about supplements?
I have been drinking a protein shake just about every day (when i remember) in that protein shake i have been including one serving of creatine.
I have also been taking "Twinlab ripped fuel" once a day around lunch time.
Also probably going to start using the vinyl suit.
And yes i have been pushing LOTS of WATER down my throat.

 

[theCATman]

Just don't get too caught up in them. Most are complete bullshit. Nothing more than amino acids that you can buy at Wal-Mart for a couple dollars vs the $50-60-80 they rip ya off for claimed "special blends"

I use a pre workout powder/drink to get amped up, drink two whey shakes a day & a creatine drink before bed.

I have ran a couple cycles of a known good test booster, but didn't exactly enjoy the acne I got & my wife said I was pretty moody at times.

 

[Mr.Spool]

the goal is to be -79 pounds ASAP

this will be a total shock to your system,if I might add weight loss and keeping it off requires a lifestyle change,eating for total health not just a number goal.working out burns calories but you need to listen to your body to avoid injury,lifting heavy weights and joint pounding exercise will lead to injury.if you are serious about working out/eating pm me,i am in athletics for a living and was a former professional athlete.

 

[Street Lethal]

I just started to, took some time away from weight lifting, and started eating the wrong foods and drinking the wrong drinks. Fastest way to lose weight is through intermittent fasting which I already started, but you have to be very careful with that. Believe it or not the Hodge Twins turned me onto it awhile back, and it flat out works, and works fast, but you can't get carried away...

These guys act like that for their subscribers, I met them in the city, they're cool as hell, and very nice guys. They transformed big time from when they started, and they outline everything...

 

[regan j]

Your muscles become acclimated to your routine as stated earlier by others. I try to vary the speed, weight, and reps with each exercise. when I was younger, I attended a 5 week training academy which we could either run 1.5 miles or walk 2 miles in a specific time every morning. being young, the majority of us ran and did it easily. The last week the instructor made everyone walk one day. Everyone was very sore the next day because we used out leg muscles differently that what we were used to. I do mean sore!!

 

[deezdad]

this will be a total shock to your system,if I might add weight loss and keeping it off requires a lifestyle change,eating for total health not just a number goal.working out burns calories but you need to listen to your body to avoid injury,lifting heavy weights and joint pounding exercise will lead to injury.if you are serious about working out/eating pm me,i am in athletics for a living and was a former professional athlete.

That's cool.. If you don't mind, what team and position?