My workout routine. Any suggestions please?!

lknjohnson
lknjohnson Posts: 351 Member
in Health and Weight Loss
So my stats:
Weight 194 ( that was 2 weeks ago, for some reason I'm afraid to get on scale again. But I will on Monday)
Height 5'6
Age:30
MFP Calories:1520

Monday: Workout A
Squat 3x10 (squat rack)
Bench Press 3x10 (barbells)
Lat Pull Down 3x10 (I will route this out with pull ups eventually)
Cardio: C25k and extra 10 minutes of some other cardio machine

Wednesday : Workout B
Deadlift 3x8
Shoulder Press 3x10 (dumbbells. will use barbell later to switch it up a little )
Rows 3x10 (I'm currently using barbell)
Cardio: C25k and extra 10 minutes of some other cardio machine

Friday: Workout A
Cardio: C25k and extra 10 minutes of some other cardio machine

Saturday:60 minutes of any type of cardio (treadmill, walk/jog at park, elliptical, stairmaster)

Total workout time: 60 minutes

The next week I do Workout B on Monday and Wednesday and workout A on Wednesday and so forth.
I was thinking about adding Kettlebell Swings, and Split Squats in there somewhere. Do you guys think I should?

On Tuesday or Thursday (if time, or if my baby permits lol) I do 30 minutes of walking with my baby or my stepper at home.

I like compound movements (because my time is kind of limited working full time with a 4 month old baby and all). I want to lose about 30-35lbs ( no set time frame)
I'm don't want abs, just to lean out and now have my stomach sitting over my waist anymore. lol
Not trying to be super strong to do bodybuilding ,compete, nothing of that sort.
Just want to be stronger, leaner and healthy. And be able to run long distance one day. I was thinking about doing body recomp after I hit my goal weight of 160-165 though.

But I would love you guys input or suggestions. I always start a plan and never finish because I feel like its not good enough or because I see other people do so much more and figure I should be to.

Oh and the workout is from
http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/





Replies

  • TR0berts
    TR0berts Posts: 7,739 Member
    Why aren't you doing that program as it's listed? My thought, when reading the program, was that I would swap the rows and lat pulls. That's what the program is called for. I guess it's OK, but deadlifts and rows in the same workout is likely going to be hell on your lower back.

    As far as adding more strength training (such as kettlebells and split squats) - don't. Follow that program as it's specified. From that page:
    When looking at this beginner workout routine, the thing you need to remember is that the goal of a beginner is NOT to try to blast every muscle with all kinds of exercises and do various advanced things with a bunch of isolation movements and a high amount of volume and other things a beginner has no business doing.

    The additional cardio is fine, especially since C25K is a fine program.
  • jemhh
    jemhh Posts: 14,261 Member
    Do the program as listed. Do not add anything. Period. He has the beginner routine and then the beginner routine with a couple of isolation exercises added. Either of those routines are plenty on their own.

    I would do the C25k on Tuesday/Thursday/Saturday. I am getting the impression that you are trying to exercise off the weight. Don't do that. Just follow the program, do some cardio to help with your cardiovascular health, and relax.
  • lknjohnson
    lknjohnson Posts: 351 Member
    TR0berts wrote: »
    Why aren't you doing that program as it's listed? My thought, when reading the program, was that I would swap the rows and lat pulls. That's what the program is called for. I guess it's OK, but deadlifts and rows in the same workout is likely going to be hell on your lower back.

    As far as adding more strength training (such as kettlebells and split squats) - don't. Follow that program as it's specified. From that page:
    When looking at this beginner workout routine, the thing you need to remember is that the goal of a beginner is NOT to try to blast every muscle with all kinds of exercises and do various advanced things with a bunch of isolation movements and a high amount of volume and other things a beginner has no business doing.

    The additional cardio is fine, especially since C25K is a fine program.

    Thanks for the feedback! The reason I switch lats and rows was because of how busy my gym gets and it was kind of easier for me to go from deadlift to row (I use the bench barbell for that) Compared to using the squat rack for Squats then going into the row. I didn't want to occupy the squat rack while I do rows. ( i was trying to be modest for other ppl I guess. And was tried of ppl asking if they can hope in. smh. But I will go back to the originally especially when I start getting heavier with the weights. Like you said that can be alot on the back.
  • lknjohnson
    lknjohnson Posts: 351 Member
    jemhh wrote: »
    Do the program as listed. Do not add anything. Period. He has the beginner routine and then the beginner routine with a couple of isolation exercises added. Either of those routines are plenty on their own.

    I would do the C25k on Tuesday/Thursday/Saturday. I am getting the impression that you are trying to exercise off the weight. Don't do that. Just follow the program, do some cardio to help with your cardiovascular health, and relax.

    Thanks. I Will not add then. I do weights and cardio on the same day because I find it easier time wise for me at this moment in my life. I will relax! lol thanks.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    lkndaniels wrote: »
    TR0berts wrote: »
    Why aren't you doing that program as it's listed? My thought, when reading the program, was that I would swap the rows and lat pulls. That's what the program is called for. I guess it's OK, but deadlifts and rows in the same workout is likely going to be hell on your lower back.

    As far as adding more strength training (such as kettlebells and split squats) - don't. Follow that program as it's specified. From that page:
    When looking at this beginner workout routine, the thing you need to remember is that the goal of a beginner is NOT to try to blast every muscle with all kinds of exercises and do various advanced things with a bunch of isolation movements and a high amount of volume and other things a beginner has no business doing.

    The additional cardio is fine, especially since C25K is a fine program.

    Thanks for the feedback! The reason I switch lats and rows was because of how busy my gym gets and it was kind of easier for me to go from deadlift to row (I use the bench barbell for that) Compared to using the squat rack for Squats then going into the row. I didn't want to occupy the squat rack while I do rows. ( i was trying to be modest for other ppl I guess. And was tried of ppl asking if they can hope in. smh. But I will go back to the originally especially when I start getting heavier with the weights. Like you said that can be alot on the back.

    I hate crowded gyms. Mine closes at 10 PM. I go no earlier than 8:30 and 99% of the time have the all equipment I use to myself.
  • lknjohnson
    lknjohnson Posts: 351 Member
    I hate crowded gyms. Mine closes at 10 PM. I go no earlier than 8:30 and 99% of the time have the all equipment I use to myself.[/quote]


    Yea I go right after work at 5pm. Before I had my baby I would workout before work at 6am which I loved (and the weight was flying off). But can't do that right now.
  • lknjohnson
    lknjohnson Posts: 351 Member
    bump

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