Does this sound ok for a routine?

bio_fit
bio_fit Posts: 307 Member
in Fitness and Exercise
Hi all,

I'm just getting back into MFP and going to the gym after dropping off the radar for 10 months or so... last time round I didn't really have a 'routine' as such, I just did things on the fly and it wasn't very structured, although I did eventually get to the weight/body type I was aiming for! However, it took a long time, and I want to get a bit more structure to my exercise regime this time round, though I am getting a bit confused with all the possibilities! So I was just hoping to get some opinions on my current gym plan:

Monday: Lifting day, mainly legs/core. 5 mins warm up on stationary bike, 5x5 squats, 5x5 assisted dips, 3x5 deadlifts. Cool down on stationary bike for 5 mins.

Tuesday: Cardio and arms. 5km on the stationary bike (Approx 13-15 mins for me), 5x5 overhead press, 5x5 chest press, 5x5 bicep curl, then a further 5km on the stationary bike.

Wednesday: Lifting day, mainly legs/core. 5 mins warm up on stationary bike, 5x5 squats, 5x5 dips, 3x5 deadlifts. Cool down on stationary bike for 5 mins.

Thursday: Cardio and arms. 1000 steps on the stepper/stair treadmill, 5x5 overhead press, 5x5 chest press, 5x5 bicep curl, then 5km on the stationary bike.

Friday: Lifting day, mainly legs/core. 5 mins warm up on stationary bike, 5x5 squats, 5x5 dips, 3x5 deadlifts. Cool down on stationary bike for 5 mins.

Saturday/Sunday: rest days! The gym is super busy at the weekends so I prefer to avoid it then...


I guess I'm just wondering if there is anything else you think I should add in or take out? Any other suggestions for things to add/remove from my routine? My goal is to lose about 14lb, in 10 weeks. Though really, I just want to get get rid of the excess bodyfat and get lean and strong, the number on the scale is just a guideline... cardio days are there to build up my endurance and stamina, I'm aiming to be fit enough to climb Mount Fuji in July :bigsmile:

Replies

  • csk0018
    csk0018 Posts: 219 Member
    I'm not the best person to respond to if your routine is OK but I think it's great that you are pursuing such an amazing goal as climbing Mt. Fuji!!! :happy:
  • EricRazorbacks
    EricRazorbacks Posts: 42 Member
    Not bad. Lots of compound lifts, which I prefer. With that said, without knowing your lifting experience/what weights you can lift/your plan for increasing the weights, then it makes it harder to comment. I personally would have a hard time squatting 5x5 and deadlifting 3x5, three times a week, at a reasonable working weight. Could some do it? Sure.

    If your somewhat of a beginner, then I would just suggest doing Stronglifts 5x5 for the lifting since your lifting routine is very similar (you'd be subbing bent over barbell rows for curls, switching up the order a few exercises, decreasing the deadlift sets some, and losing the dips but you could keep those if you wanted). The main I reason I suggest Stronglifts is because it gives you an idea where to start with weights, how to add weight, and what to do if you stall at a weight. If you have a plan for how to deal with those issues, then great. But, I know what Stronglifts provides for those issues, and it works well for most beginners

    You'd also be lifting 3 days instead of 4, but you could do your 2 days of cardio on the off days.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Looks good overall.

    Personally, i would add lunges, for hip stabilization & balance.

    I'd also add bent-over barbell rows (the functional opposite of the chest press).

    Using the stepmill can help prep for the climbing.
  • bio_fit
    bio_fit Posts: 307 Member
    Thanks for the comments :smile:

    In terms of squats, as soon as I can do 5x5 I increase the weight. So the next time I might not complete my 5th set - then once I can complete 5 sets, I increase the weight again.
    I'm currently squatting 95lb (including the bar..) which I completed yesterday, so tomorrow I will increase the weight by another 5lb. Before 'falling off the wagon' last year, I was squatting 125lb, so I'm trying to work back up to that goal. Deadlifts - well, I didn't do deadlifts before, so it's a new lift for me and i'm currently on 66lb. But that was for 3 sets - I've just taken a look at the stronglifts program and it suggests just one set, so I'll see what I can do tomorrow :smile: I see that barbell rows are part of it the program, so it certainly sounds like a good starting point.
  • rhii_xx
    rhii_xx Posts: 5
    EricRazorback, you seemed to answer bio_fit's question pretty well, so I'm hoping you'll be able to help me too.

    I eat approximately 900 - 1200 calories a day, am 163.5cm tall and weigh 55kg, but am hoping to lose maybe another 3 or so kilos? Basically, I just want to become stronger and slightly more muscly, whilst also looking thinner.
    Last night, I quickly wrote out an exercise routine for me to follow today at the gym, but I'm not too sure about its effectiveness. Here is what I have so far:

    Warm-up: 15 minute walk to the gym
    3 x 10 bench press (5kg, I’m just starting out so it’s not much atm)
    3 x 10 bicep curls (5kg weights)
    3 x 10 two-armed triceps dumbbell extensions (7kg weight)
    5 x 10 squats (10kg, I’m thinking of increasing the weight next time)
    3 x 10 leg press (60kg)
    3 x 10 leg extensions
    5 x 10 verticle leg lifts
    Elliptical trainer: 10 minutes
    Rowing machine: 10 minutes/2km
    Bike: 10 minutes
    Cool-down: 15 minute walk home

    At home, I do a quick workout before bed at least 3 or 4 nights a week:

    1 minute plank
    100 norml crunches
    50 side crunches (each side)
    1 minute plank

    20 squats
    30 lunges (each leg)
    40 calf raises (hold for 5 seconds each)
    50 second wall squat
    40 lying leg lifts
    30 sumo squats
    20 squats

    The gym routine took sometime between 1 hour and 1 hour 45 minutes to complete. I go to the gym 1 - 2 times a week, along with touch football once a week, school oztag and about 3 PE lessons per week. Any tips on how I can improve my gym routine to help better achieve my goals quicker? Thanks :smile:

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