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2005/08/27, 03:07 PM
Quick background on me. I'm 38 years old. About 5 years ago I broke my hip. Gained about 150 lbs. have lost about 100 lbs of that am about 238 right now. I lift weights and do cardio 5x a week.
This is basically my weight lifting routine:
Saturday
Chest
Bench Press Flat 16x 140#, 14x 150#, 12x 160#, 10x 180#
Incline Cable Crossover 16x 50#, 14x 60#, 12x 70#
Dumbell Flyes Flat 16x 40#, 14x 45#, 12x 50#
45-60 mins of cardio on eliptical
Sunday
Legs
Leg Extensions 16x 180#, 14x 190#, 12x 200#, 12x 200#
Machine Leg Press 14x 225#, 12x 270#, 10x 310#
Machine Squats 16x 225#, 14x 180#, 12x 180#, 10x 180#
Seated Calf Raises 20x 90#, 16x 135#, 16x 135#, 16x 135#
45-60 min of cardio on eliptical
Tuesday
Triceps
Cable Pushdowns 16x 80#, 14x 90#, 12x 100#, 10x 120#
Dumbell kickbacks 16x 30#, 14x 35#, 12x 40#, 10x 45#
Barbell Extensions 16x 120#, 14x 140#, 12x 160#
Biceps
Dumbell Curls 16x 30#, 14x 40#, 12x 45#, 10x 50#
Barbell Curls 16x 70#, 14x 80#, 12x 100#, 10x 100#
Standing Barbell 21s 2x 70#
45-60 min of cardio on eliptical
Wendsday
Back
Seated Cable Rows 20x 140#, 16x 160#, 14x 180#, 12x 200#
Hyperextensions 20, 16, 14, 12 with 25#
Wide Grip Pulldowns 20x 140#, 14x 150#, 12x 160#
Seated Calf Raises same as Sunday
45-60 min of cardio on eliptical
Friday
Shoulders
Machine Press 20x 120#, 16x 140#, 14x 160#, 12x 160#
One Arm Lateral Side Dumbell 20x 20#, 14x 30#, 12x 30#, 10 x 30#
One Arm Cross Cable Laterals 20x 50#, 14x 60#, 12x 70#
45-60 min of cardio on eliptical
(All cardio done atter weightlifting)
Now this is my diet
5:30 am
4 oz Turkey breast
3 cups cooked oatmeal
1 Tbl Honey
9:00 am
1 chicken breast
1.5 cups kidney beans
11:00 am
1 can tuna
1.5 cups brown rice
1/4 tbls olive oil
1:00 pm
1 apple
1 plum
6-7 pm
1 chicken breast
1 baked potatoe
2 cups spinach
2 cups broccoli
3/4 cups brown rice
total 2467 cal 233g protein 328g carbohydrates 30g fats
Any comments or suggestions would be greatly appreciated.
Thanks :big_smile:
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2005/08/28, 08:25 AM
how is your energy levels? how do you feel after your workouts? i'm guessing you are looking to lose those last pounds.. is your weight still decreasing? check maybe once a week.. if you are still going down, stay at your nutritional level. cut 100- 200 calories if you've plateaued..
your workout reps are sort of bordering b/t endurance training and strength training. reps over 15 are typically for endurance, and everything under is for muscle growth. in your case, i would max out at 12- 15 reps. you are doing ample cardio to burn fat, and building muscle will be much more beneficial. as bb1 has said before, cardio will help you reduce from a large plum to a small plum, but weight training will change your shape.
switch up your cardio every once and awhile as well. experiment with things like cross training, different equipment (ie treadmill, bike, etc.), vary the intensities, and look into some HIIT training.
on your leg day, add in standing calf raises. this hits your other primary calf muscle, the gastrocnemius (on your outer calf.. seated hits the soleus, which is more inner). if you can, do regular bar squats instead of the machine. u will incorporate stabilizer muscles, which in my opinion, will be more effective overall for muscle building, and will carry over to everday living (ie bending to pick things up, etc.). thats all my constructive criticism for now.. :) hope you can use some of it.
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