could anyone help

bingobongo

Could someone take a look at my weekly routine and rate it for me and maybe give me some pointers


Monday(cardio)
20min Treadmill - 10km for 1min Cross Trainer 20min High level and high Pace Then 15lenght swim
12km for 1min
10km for 1min
12.5km for 1min
10km for 1min
and so on till 16km


Tuesday(chest/biecept)
15min warm up at 12km
30min spent on both chest and arms

Wednesday(legs/core)
Same as Tuesday

Thursday(shoulders/tricepts)
Same again



Friday(cardio fat burn)
45min slow jog

15min crosstrainer

Swim 7+lenghts



i am hoping to get rid of my spare tyre with this program and get back to my top level of fitness where i was at 6months ago.
I have done 1week so its not a programme i cant fulfill.
Based on this how long should it be before i see resluts

(P.S im a fan of white bread toast)

conceited

Haha at the white toast.
I like your monday workout.You call it interval training, I call it fartlek! I like that latter

Something like this and you'll be in shape in no time.

---

Cardio
Mon 30 minute run or 3 miles.
Wed 15-20 minutes fartlek.
Fri do a long run.

Strenght
Tues sqaut, bench, deadlift
Thurs squat,mil press,clean
Sat squat,bench,deadlift

---

About the strengh workouts.

The "original novice program", as written in Starting Strength, is as follows:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

If you choose Tuesday/Thursday/Saturday or Sunday/Tuesday/Thursday as your workout days, the planets won't get knocked out of alignment, so don't sweat this one, as long as you get in 3 workouts on 3 non-consecutive days each week. NO, YOU CANNOT TRAIN 2 CONSECUTIVE DAYS, so don't ask.

Source
http://forum.bodybuilding.com/showthread.php?p=13263164#post13263164

If you wanted to go hardcore you could do your running after the weights
The results would be amazing!!

podge57

um, why dont you work your back?

anyway, fatloss is all about diet, you can run as far as you want on the treadmill, but if your diet is poor, you will be disappointed with the results

kevpants

conceited wrote: »

NO, YOU CANNOT TRAIN 2 CONSECUTIVE DAYS, so don't ask.

Yes you can. I train 4 days in a row. It's just the way life is, you train when you can.

tlev

Haha, I like that,

Yeah, if you train two consecutive days in a row, you WILL EXPLODE!!

But seriously, if you are a beginner, it is highly unlikely that you will be lifting so heavy or with such intensity that it can be deemed as overtraining, so you could train everyday if you wanted (as long as there is a day of rest in there somewhere).

conceited

I'd like to see you do that with this workout.If your lucky you'd last a week.
By the way it was mark rippetoe who said that. You too are Hilarious kev/tlev!

tlev

Jeez man, calm down, it was a joke. I just thought it was funny with the whole SO DONT ASK. Asking is always good

Anyway,
Like I said, its about intensity, if you are lifting around 80% of your one rep max 3x5 sure, you want a day of rest. But if you are pushing 40-50% of your one rep max, you could do that programme everyday.

conceited

Tlev I don't think you know what your talking about.

tlev

Really? Well maybe I dont. But what makes you the bodybuilding expert.

g'em

Quit flirting you two or get a room and go there.


Guys, please explain your reasoning and logic behind your statements e.g. there's nothing wrong with training on consecutive days in theory but in reality it'll work best if you're targeting different body parts back to back. For most folk, especially beginners, doing back to back days on a CNS intensive program like starting strength they'll get fairly exhausted fast and the days off are needed in-between for recovery.

conceited

Muscle gets built when your resting. So if you went ahead and did squats in that program I gave for 4 days in a row, then you will burn out, and get no results.With that program you add 2-5kg every
time you lift.

If your a "beginner" that doesn't mean the weight your lifting isn't heavy for "you" ie the beginner lifting it. I'm not sure your reasoning behind that statement.As you know the program I posted is a very popular program and it develops strenght.It's not a 4kg dumbell exercise you can do daily and not over train with.

tlev

But what I was saying that if you are a beginner and you are squatting 3x5 x 50 kgs if you were to lower the intensity to 3x5 30 for instance you could do the programme everyday without overtraining. I'm not saying that it is the best way you could do it. I'm just saying that it can be done if needs be.

kevpants

conceited wrote: »

I'd like to see you do that with this workout.If your lucky you'd last a week.

I'm doin Westside. I do :

ME upper body Tuesday
ME lower body Wednesday
RE upper body Thursday
RE lower body Friday

Sleep Saturday. I don't do cardio so I can't comment on that but if you eat enough and get enough sleep you'll be ok. It's not my choice to do 4 days in a row, work and life make the choice for me.

You can't just dismiss conescutive training days as impossible. Sometimes you've just got to grow a pair and drag your tired behind to the gym.