Any experienced lifters want to critique my workout?

marie_2454

I'm not completely new to lifting, but it's been about a year since I've done it regularly. They just opened a new Planet Fitness by my house and I've been twice already and love it! This is what I lifted today:
hip sled machine- 90 lbs
calf raises (on hip sled)- 90 lbs
leg/ knee extension- 40 lbs
seated hammer curl- 60 lbs
ab crunch machine- 50 lbs (3x15)
lat pull down- 50 lbs
overhead press- 50 lbs (I could only do 5 on the last set though)
triceps cable pull down- 25 lbs (only 7 on last set)
bench press- 35 lbs (could only do 8 on the last set)
biceps curls- 10 lb dumbbells
I have no idea what this one is called, but I found a picture- 50 lbs


I was thinking of also adding in squats, stiff leg dead lifts, assisted pull ups, and using the oblique ab machine (where you sit and twist your lower body. I have no idea what it's called either.)

I'm planning on lifting 3 times a week, then after I lift I do the elliptical for 30 minutes. I'm also going to be walking/ jogging 3 times a week and take one day off.

I know some of the exercises work the same muscle groups, but that's ok, right? When I was lifting before I only used the machines, but I actually like the free weights better. What, if anything, am I leaving out?

With the weight I used today, getting to 10 reps was somewhat hard on the last 2 sets. Should I keep doing 3x10, or should I increase the weight a bit and do 3x8, something different, or does it even matter? I'm 23, 5'9, 168, and about 26% body fat, if that matters.

I'm still trying to lose about 25 pounds, but I have my calories set to lose 1/2 pound a week. My diary is open if anyone cares to critique that as well :laugh: Thanks guys! (and gals too )

JNick77

That machine you have pictured looks like a Hammer Strength lat pulldown machine. It might not be Hammer Strength, I don't recall the other common brand of that type of machine.

At a minimum I would break down your workouts into upper body and lower body days and work towards 4-day a week sessions. Something like,

Sun - Cardio
Mon - Upper Body A (maybe a short cardio session after)
Tue - Lower Body A
Wed - Cardio only
Thu - Upper Body B
Fri - Lower Body B
Sat - Cardio only

To help give you some specific programming grab Mark Rippletoe's "Starting Strength" or Jim Wendler's "5/3/1".

wellbert

You really need to be doing squats and deadlifts at a minimum.
Agreed with Starting Strength. It's amazing.

Planet fitness might kick you out if they catch you doing 'real' weight lifting.
I'm not kidding.

TheAncientMariner

You really need to be doing squats and deadlifts at a minimum.
Agreed with Starting Strength. It's amazing.

Planet fitness might kick you out if they catch you doing 'real' weight lifting.
I'm not kidding.

I heard this existed, but didn't want to believe it was real! This is the second confirmation I've received about that place and their shenanigans!

OP, I agree on starting strength (I do it myself)!

Beleren

You really need to be doing squats and deadlifts at a minimum.
Agreed with Starting Strength. It's amazing.

Planet fitness might kick you out if they catch you doing 'real' weight lifting.
I'm not kidding.

I agree! Squats are great.

My planet fitness is great, but I've heard stories of other places. There are many serious weight lifters there!
The staff is really laid-back here.

UrbanRunner81

You really need to be doing squats and deadlifts at a minimum.
Agreed with Starting Strength. It's amazing.

Planet fitness might kick you out if they catch you doing 'real' weight lifting.
I'm not kidding.

i never had an issue there... I lift with barbell and free weights. each place is individually owned so it probably varies from place to place depending on ownership.

JNick77

You really need to be doing squats and deadlifts at a minimum.
Agreed with Starting Strength. It's amazing.

Planet fitness might kick you out if they catch you doing 'real' weight lifting.
I'm not kidding.

i never had an issue there... I lift with barbell and free weights. each place is individually owned so it probably varies from place to place depending on ownership.

I think if you're looking for a gym and when they're giving you their little tour you have to ask them what is and isn't allowed in the gym. If they say no powerlifting or olympic lifting then walk.

marie_2454

Thanks everyone! I'll check at my library sometime to see if they have those books.

So far I haven't had any bad experience at Planet Fitness and the people seem really nice. The first time I went in I was wearing a cut off t-shirt and was told that wasn't allowed, which was weird, but whatever. There were a few guys in there today doing way more than I will be, so I should be good. :happy:

wellbert

You really need to be doing squats and deadlifts at a minimum.
Agreed with Starting Strength. It's amazing.

Planet fitness might kick you out if they catch you doing 'real' weight lifting.
I'm not kidding.

i never had an issue there... I lift with barbell and free weights. each place is individually owned so it probably varies from place to place depending on ownership.

They don't sound the alarm when you deadlift?
Good.

JNick77

You really need to be doing squats and deadlifts at a minimum.
Agreed with Starting Strength. It's amazing.

Planet fitness might kick you out if they catch you doing 'real' weight lifting.
I'm not kidding.

i never had an issue there... I lift with barbell and free weights. each place is individually owned so it probably varies from place to place depending on ownership.

They don't sound the alarm when you deadlift?
Good.

Are you being literal with the alarm or is that a joke because people complain?

yourenotmine

I used to go to Planet Fitness, and I think the problem they had with lifters at that one was with slamming weights and grunting. If you're being careful with their equipment and not disturbing everyone else, hopefully it will be fine!

wellbert

You really need to be doing squats and deadlifts at a minimum.
Agreed with Starting Strength. It's amazing.

Planet fitness might kick you out if they catch you doing 'real' weight lifting.
I'm not kidding.

i never had an issue there... I lift with barbell and free weights. each place is individually owned so it probably varies from place to place depending on ownership.

They don't sound the alarm when you deadlift?
Good.

Are you being literal with the alarm or is that a joke because people complain?

There's a thing called a lunk alarm. I don't know if they all have it or not.

AngelofMusic13

My trainer says to concentrate on a group of muscles per weight session. For example, I usually do legs one day, back another, and core or chest/shoulders or arms another. To me it makes sense, it allows your worked muscle group to rest

ninerbuff

I'm not completely new to lifting, but it's been about a year since I've done it regularly. They just opened a new Planet Fitness by my house and I've been twice already and love it! This is what I lifted today:
hip sled machine- 90 lbs
calf raises (on hip sled)- 90 lbs
leg/ knee extension- 40 lbs
seated hammer curl- 60 lbs
ab crunch machine- 50 lbs (3x15)
lat pull down- 50 lbs
overhead press- 50 lbs (I could only do 5 on the last set though)
triceps cable pull down- 25 lbs (only 7 on last set)
bench press- 35 lbs (could only do 8 on the last set)
biceps curls- 10 lb dumbbells
I have no idea what this one is called, but I found a picture- 50 lbs


I was thinking of also adding in squats, stiff leg dead lifts, assisted pull ups, and using the oblique ab machine (where you sit and twist your lower body. I have no idea what it's called either.)

I'm planning on lifting 3 times a week, then after I lift I do the elliptical for 30 minutes. I'm also going to be walking/ jogging 3 times a week and take one day off.

I know some of the exercises work the same muscle groups, but that's ok, right? When I was lifting before I only used the machines, but I actually like the free weights better. What, if anything, am I leaving out?

With the weight I used today, getting to 10 reps was somewhat hard on the last 2 sets. Should I keep doing 3x10, or should I increase the weight a bit and do 3x8, something different, or does it even matter? I'm 23, 5'9, 168, and about 26% body fat, if that matters.

I'm still trying to lose about 25 pounds, but I have my calories set to lose 1/2 pound a week. My diary is open if anyone cares to critique that as well :laugh: Thanks guys! (and gals too )

You're hitting every major muscle so that's good. And the machine is a reverse grip iso lat pulldown that looks to be made by Hammer Strength.

A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ninerbuff

My trainer says to concentrate on a group of muscles per weight session. For example, I usually do legs one day, back another, and core or chest/shoulders or arms another. To me it makes sense, it allows your worked muscle group to rest

You can do full body workouts a couple of sessions and week and be fine. Split sessions are good, but if one doesn't have that much time to commit to the gym, split sessions wouldn't be the better option.

A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Cr357

Sun - Cardio
Mon - Upper Body A (maybe a short cardio session after)
Tue - Lower Body A
Wed - Cardio only
Thu - Upper Body B
Fri - Lower Body B
Sat - Cardio only

To help give you some specific programming grab Mark Rippletoe's "Starting Strength" or Jim Wendler's "5/3/1".

^^^ this is an excellent split for naturals to achieve optimal gains.

crisanderson27

My trainer says to concentrate on a group of muscles per weight session. For example, I usually do legs one day, back another, and core or chest/shoulders or arms another. To me it makes sense, it allows your worked muscle group to rest

You can do full body workouts a couple of sessions and week and be fine. Split sessions are good, but if one doesn't have that much time to commit to the gym, split sessions wouldn't be the better option.

A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Definitely. I hit my whole body 3x a week, on non-consecutive days. Works well for me.

Jacwhite22

I do full body 3 days per week....I would drop the following (hip sled, leg extension, hammer curl, ab crunch, bicep curls, tricep pull down)

I would add the following (squats, deadlifts, seated/bent over row, dips)

I'm not completely new to lifting, but it's been about a year since I've done it regularly. They just opened a new Planet Fitness by my house and I've been twice already and love it! This is what I lifted today:
hip sled machine- 90 lbs
calf raises (on hip sled)- 90 lbs
leg/ knee extension- 40 lbs
seated hammer curl- 60 lbs
ab crunch machine- 50 lbs (3x15)
lat pull down- 50 lbs
overhead press- 50 lbs (I could only do 5 on the last set though)
triceps cable pull down- 25 lbs (only 7 on last set)
bench press- 35 lbs (could only do 8 on the last set)
biceps curls- 10 lb dumbbells
I have no idea what this one is called, but I found a picture- 50 lbs


I was thinking of also adding in squats, stiff leg dead lifts, assisted pull ups, and using the oblique ab machine (where you sit and twist your lower body. I have no idea what it's called either.)

I'm planning on lifting 3 times a week, then after I lift I do the elliptical for 30 minutes. I'm also going to be walking/ jogging 3 times a week and take one day off.

I know some of the exercises work the same muscle groups, but that's ok, right? When I was lifting before I only used the machines, but I actually like the free weights better. What, if anything, am I leaving out?

With the weight I used today, getting to 10 reps was somewhat hard on the last 2 sets. Should I keep doing 3x10, or should I increase the weight a bit and do 3x8, something different, or does it even matter? I'm 23, 5'9, 168, and about 26% body fat, if that matters.

I'm still trying to lose about 25 pounds, but I have my calories set to lose 1/2 pound a week. My diary is open if anyone cares to critique that as well :laugh: Thanks guys! (and gals too )