Is this a decent workout?

After losing 110 pounds and a little below my goal (woo hoo), I have started working out more.. And I love it!! During my weight loss, I walked a lot.. Now, I am trying to build strength and muscle.. I plan to run a 5k in October.. I have gotten up to running a mile at a time without stopping. So this is my workout plan for this week, hoping to up it every week.. Will some of you more experienced fitness people tell me if this is decent..

Ran a mile (15 minutes)
Walked 1/2 a mile
Push ups 3 sets of 5
Sit ups 3 sets of 10
Wall Sits 3 @ 30 seconds each
Squats 3 sets of 5 with 30 pounds
Deadlifts 3 sets of 5 50 pounds
Bench Press 3 sets of 10 40 pounds
Leg Press 1 set of 25 67.5 pounds
Bridge 3 sets of 10
Plank 2 @ 45 seconds each

I can add to or take away if needed... Thanks!!

Replies

  • whovian67
    whovian67 Posts: 608 Member
    Looks good to me.. maybe add a few Burpees in there instead of the straight push ups....
  • brianpperkins
    brianpperkins Posts: 6,124 Member
    It's a starting point.

    For your running I'd recommend finding a structured plan to help you get ready for your first 5k. You can jump into Couch to 5k at your current ability or there are other beginner plans across the net (Galloway, Higdon, Runner's World, etc).

    The fact you've got compound lifts included is good. As you progress, remember to incorporate both push and pull motions. An example is using presses to exercise the chest, rows to work the back. Free weights require more use of stabilizer muscles to include the core than machines so you might want to reduce the number of leg presses and increase the number of squats. Situps are a pretty ineffective motion so those could be traded out for hanging knee raises, v-ups, or more compound movements that require using the core to stabilize your body (standing overhead presses for example ... core keeps you steady while you use a compound lift to work your shoulders).

    Remember there is no such thing as the perfect workout for everyone. Keep things balanced ... keep it challenging without pushing so hard you needlessly risk injury ... don't be afraid to try something new.
  • bradsbaby1996
    bradsbaby1996 Posts: 154 Member
    Thanks ya'll... Glad to know that I can cut out sit ups because I hate them!!
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    I would add overhead press.

    ETA I'm actually agreeing with brianpperkins.