At the risk of looking crazy, Could i get input?

mommabenefield
mommabenefield Posts: 1,329 Member
Hey there!
I've been a lurker for awhile (as is the norm seemingly) and decided I'd finally ask

So after reviewing all different sorts of programs, trying-quitting-trying-quitting (mostly from boredom) here is what i decided on my workout program using a combination of ideas from other programs I've seen. I'm not a cardio junkie and i love weights.
I'm trying to lose weight while at least maintaining muscle.
I have about 40 lbs to lose. But I'm happy if i see more inches than pounds lost.

Sticking to my calorie allotment designated by MFP (1500)
Aiming for 3-4x a week Each 'round' increase weight by 2.5-5 lbs and aim for 3 sets of 5-8 reps. utilizing the barbells, squat racks, and if the occasion calls for it dumbbells
Extra cardio days when ever possible. Re-evaluate when i get bored.

Day 1 - Done
Squats: 3x8 15,15,25
Lunges: 2x8 25,25
Bent Over Rows: 3x8 50,50,50
Assisted Dips: 2x5 150,150
Assisted Pull Ups: 2x5 150,150
Ab Work: hanging leg lifts, crunches, side crunches, 6 inch scissor legs
20 Minute Cardio Elliptical: 20 minutes

Rest

Day 2 - Coming Up
Squats: tbd
Leg Press: tbd
Dead Lifts: tbd
Bench Press: tbd
Over Head Press: tbd
Ab Work: tbd
20 Minute Cardio: tbd

Rest


Please let me know if there is any other information you need!
THANKS!!

Replies

  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    The routine is not actually very well balanced.

    I would suggest something like AllPro:

    A Simple beginner's Routine
    You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

    These are the seven exercises you will be starting with.

    Squats
    Bench Presses
    Bent-Over Rows
    Overhead Barbell Presses
    Stiff-Legged Deadlifts
    Barbell Curls
    Calf Raises

    You will be running this program on a five week cycle as follows:
    The first week do all 4 sets for 8 reps.
    The second week do all 4 sets for 9 reps.
    The third week do all 4 sets for 10 reps.
    The fourth week do all 4 sets for 11 reps.
    The fifth week do all 4 sets for 12 reps.
    If you got all of the required reps on the fifth week then increase the weight by 10% and

    repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.



    http://forum.bodybuilding.com/showthread.php?t=4195843&page=1


    If you are not comfortable using barbells (and I would recommend really doing a lot of homework as to proper form), you can use DB alternatives, discussed here:

    http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells
  • mommabenefield
    mommabenefield Posts: 1,329 Member
    Thank you! I will try this out and report back with any questions or an update whichever comes first!
  • pandorakick
    pandorakick Posts: 901 Member
    If you want to know more about All Pro's, there is a group about it here on MFP: http://www.myfitnesspal.com/groups/home/12707-all-pro-s-beginner-weight-lifting-routine
  • audballsays
    audballsays Posts: 14 Member
    Hello
    I saw this thread and I printed it out. I don't really have any routine and thought I could start here. Problem is I don't have a weight bench or bar or dumbbells (well I do but they are purple..at least they are not pink...) I do however have an older bowflex and a two kettle bells and 10lb and 5lb.. some resistance bands and that's about it. So I did try to accomplish what I could with what I have. Deadlift was about the only one I could not accomplish on the bowflex and I ended up using the 10lb kettle bell for the squats because I can't find a comfortable position using the bowflex. I am not a huge fan of the bowflex btw but its what I got. So if I can't do the deadlift...what else should I do?
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Hello
    I saw this thread and I printed it out. I don't really have any routine and thought I could start here. Problem is I don't have a weight bench or bar or dumbbells (well I do but they are purple..at least they are not pink...) I do however have an older bowflex and a two kettle bells and 10lb and 5lb.. some resistance bands and that's about it. So I did try to accomplish what I could with what I have. Deadlift was about the only one I could not accomplish on the bowflex and I ended up using the 10lb kettle bell for the squats because I can't find a comfortable position using the bowflex. I am not a huge fan of the bowflex btw but its what I got. So if I can't do the deadlift...what else should I do?


    You can add in standing leg kickbacks for the glutes and leg curls for the hammies. You should be able to work your lower back with seated low back extensions.

    They can be found here: http://download.nautilus.com/supportdocs/OM/Bowflex/BFX_Sport_OM_RevB_web.pdf Pages 70, 72 and 49 respectively. Caveat - I am not a huge fan of machine leg curls as it can be hard on the back for some. If you feel that it is awkward, I would invest in a stability ball and do leg curls on that (they can be made harder by doing them one legged). It can also double up as a bench.

    Squats - I would suggest looking at pistol squats and Bulgarian split squats.
  • audballsays
    audballsays Posts: 14 Member
    I do have a stability ball but I do not have the leg extension on the bowflex.. wonder if I could trade it for a bench and weights on craigslist!!...lol sigh...
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Locking so we can track active threads better. If you wish to update us or if you have any further questions, please PM one of us, including a link to this thread, and we will open so you can do so.
This discussion has been closed.