We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Workout advice

Inthefridge73
Inthefridge73 Posts: 6 Member
edited December 2024 in Fitness and Exercise
Hi knowledgeable people!
I've been going to the gym for a month now although I had an enforced 2 week break due to my little monster giving me chickenpox.
I have 49lbs further to lose until i'm at the middle of my healthy BMI range. 28lbs until the top of that range.

During the week I have an hour spare and weekend I can get away for 90 mins.
I have 2 workouts which I alternate Tues, Thurs, Sat and Sun

I do a mix of cardio and weight machines. No free weights currently.

Workout Tues & Sat
Rowing machine 20 - 30 mins
Elliptical 15 - 20 mins
Pec Fly 3x10
Chest Press 3x10
Shoulder Press 3x10
Leg Press 3x10

Workout Thurs & Sun
Rowing machine 20 - 30 mins
Elliptical 15 - 20 mins
Lat pulldown 3x10
Back Extension 3x10
Leg Extension 3x10
Ab crunch 3x10
Bicep curl 3x10

The cardio I am definitely seeing an improvement. I started at 5 and 10 min intervals on the machines and now can do 20 at higher intensity on both the rower and elliptical.

The weights I can have days when I breeze through and other days i'll struggle on the same weights. This means i'm unsure about when or if I should be increasing weight. I especially struggle with the shoulder press although this may be a hangover from a car accident i'm having physio for.

What would you change or add in to this routine? Is this balanced enough? Should I be pushing for a higher weight every week? Should I be able to complete the 3x10 sets or should I fail on the 3rd set?

Thanks in advance

Replies

  • HermanLily
    HermanLily Posts: 217 Member
    If you are looking to gain strength, it's a good idea to go to failure on the 3rd set. Once you are no longer failing, you could add weight again. Otherwise, looks pretty good.
  • MT1134
    MT1134 Posts: 173 Member
    I think having a long break between days (Tuesday-Saturday) would allow you to definitely go to failure. Stick with it for at least 4 weeks before changing anything major, increase the intensity each week slightly.
This discussion has been closed.