Is my gym routine ok?

kiracookie

Hi, just after some advice,
I currently go the gym twice a day 5 days a week.
I walk 20 minutes there at a brisk pace then my work out is as follows with some variation
100x50lb seated dips
50x145lb back extensions
50x160lb back extensions
50x175lb back extensions
50x70lb hip abduction
50x70lb hip adduction
50x85lb hips adduction
70x25lb Converging chest press
100x50lb abdominal
100x30lb diverging pull down
50x50 abdominal
50x160lb back extension

I’m on a ketogenic diet and eat about 1300kcal
I’m 5’8” and 194lb with a goal of 174lb. Iv lost 4lb this week

Muscleflex79

why on earth so many back extensions and hip abduction/hip adduction exercises. Even if your main goal is to develop your lower back and inner/outer thighs, this would not be the best way to do it. you should look into an established lifting program and do that, but I'm curious the rationale behind this workout???

deputy_randolph

You should pick a lifting program that a professional developed. Take a look at Strong Curves or New Rules of Lifting.

ETA: You can eat more than 1300 calories and still lose weight 4lbs a week is not sustainable.

kiracookie

Muscleflex79 wrote: »

why on earth so many back extensions and hip abduction/hip adduction exercises. Even if your main goal is to develop your lower back and inner/outer thighs, this would not be the best way to do it. you should look into an established lifting program and do that, but I'm curious the rationale behind this workout???

It’s just because I enjoy them really, and there’s never usually a queue for the machines

kiracookie

I have quite bad social anxiety otherwise I’d use one of the personal trainers there. I’m more wandering if I’ll burn enough calories with what I’m doing.

cs2thecox

kiracookie wrote: »

there’s never usually a queue for the machines

There's a reason for that

If your programme is getting you the results that you want in the time you have available to you per session, and making you happy, then I guess it has its merits.

However, the super high reps basically make no sense to me. I'd literally go mental doing 150 of the same exercise. At the moment, my highest reps are something like 4 sets of 12 and even that starts to get dull!

I'd recommend looking into a more structured weights programme (you don't have to use a PT!):
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Also, remember that resistance (weights) workouts don't burn a lot of calories at the time. It's more about preserving/building lean muscle, and getting the aesthetic look you might be after.

And, 10 gym sessions a week? Really??
If you start a structured lifting programme, be aware that it's more likely to be 3-4 sessions a week. You can do cardio as well, but it's REALLY important to give your body a chance to rest.
I saw my biggest impact on my body shape when I dropped from 5 HIIT + light weights sessions a week to 3 heavy weights sessions. I was stunned how much more my body was able to change when I gave it more rest! Just something to think about...

kiracookie

Thank you
I’ll look into that

rybo

To put it bluntly, no, it's pretty terrible. Follow an established strength program.

sijomial

rybo wrote: »

To put it bluntly, no, it's pretty terrible. Follow an established strength program.

Don't know why this got woo'd because it's spot on, both the observation and the advice.

It's a poor selection of pretty pointless and very limited exercises done with crazy rep ranges and then done twice a day.

I’m more wandering if I’ll burn enough calories with what I’m doing.

That really isn't the point of strength/resistance training.

Please start again from scratch with a sensible selection of exercises that build into a proper program done at reasonable rep ranges that actually tire your muscles not your lungs. Really no need for you to go twice a day, swap one out for a walk perhaps? Do something different every other day....

middlehaitch

If you are more comfortable doing a machine work out try this one (below), it is better designed than what you are doing now.
You can use your off days to do cardio in the gym if you wish.
https://www.bodybuilding.com/content/ultimate-beginners-machine-workout-for-women.html

( it isn't actually gender specific)

If you are open to, and comfortable with, using free weights use one of the programmes in the link in @cs2thecox's post.

You can always do machines then transfer to a free weight programme when you are ready.

Cheers, h.

kiracookie

middlehaitch wrote: »

If you are more comfortable doing a machine work out try this one (below), it is better designed than what you are doing now.
You can use your off days to do cardio in the gym if you wish.
https://www.bodybuilding.com/content/ultimate-beginners-machine-workout-for-women.html

Thanks for this!