Help figuring out an exercise program

jeepinshawn

I need help figuring out an exercise regiment. First of all I guess I will start with where I was and where I have ended up:



I entered maintenance about 3 months ago after losing 110lbs. I worked hard for about 9 weeks on a daily burn program called tactical bodyweight training, a mixture of HIIT and Tabata protocols that used body weight. I felt pretty good, I stayed about the same weight, but lost inches, def stronger and better in shape than I have ever been in my life. Right now I am about 1/3 of my way through Hal Higdons half marathon training schedule which has me running 3 days a week As follows:

Saturday- Long run of the week(today it is 6 miles)
Sunday-Stretch and strengthen
Monday-medium run
tuesday- short run or cross training
Wednesday-medium length run+strength training
thursday-Rest
friday- 40mins strength/cross training

My employer has a small gym that has the following equipment:






I think I can fit in 2 possibly 3 days of weight training along with my running. Right now I'm maintaining about 6mph on my running and feeling pretty good with that, however I don't want to get anymore doughy from running and not exercising my core or worse yet lose any more upper body strength. My only problem is I don't know which exercises to focus on. Last night I went in and did goblet squats with the 30lb dumbell, did pushups with my feet up on the bench, did some lunges while holding the 10lb dumbells where you rotate to the side of the knee that is up, did the row and the bench press, but I'd really like some opinions on those more experienced with weightlifting. After my half marathon in June I plan on lifting much more and running a little less. Thanks for any input or ideas you'all might have for me.

jemhh

Hi there. Congrats on such a big loss!

Here are two dumbbell programs and one machine based program. Two of them say they are for bulking but as long as you're not eating above maintenance, you're not going to bulk/gain weight. Since your priority is the race, just lift on the days indicated in the Higdon plan even though these plans are for 3x/wk.

* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/

Cherimoose

Like a lot of people, i prefer to minimize the number of machine exercises, since they don't develop functional strength as well as freeweights. Is there any way to get a real gym 2-3 times a week?

If not, i'd probably do these, 1 set each:

- squats holding dumbbells between knees (you can stack 3-4 dumbbells by crossing the handles)
- lunges or side lunges (good complement to running)
- goblet squats
- Leg press machine

- weighted pushups
- Bench press machine x2

- bent over row w/ 2 dumbbells
- Lat pulldown machine
- Row machine

- dumbbell bicep curl to shoulder press
- bench dips
- kettlebell swings
- medicine ball walkouts

You might be able to deadlift that bench. Seriously. I've done it at my gym.

jeepinshawn

Thanks guys I'm looking at those plans now!