change of routine?

eclectichoney

I know, I know, I should know better by now after hanging round the fitness forum so long

Well this is pretty much what I have been doing for the past 6 months - give or take a few minor changes, and I feel that maybe it's time to mix it up a little in the new year? Mind you, I am actually seeing results with this still I think (though don't ask me that on December 26th )

I generally go 3-4 times a week (always at least 3 though), every week. The last week i didn't was back in March when I was sick (I take full responsibility for catching my cold ) and I alternate A,B,A,B etc.

A
Barbell Squat 3X8
DB Bench 3X8 (sometimes I'll throw in a 5X5 here if it's too heavy)
Close Grip BB Bench 2/3 X8
Leg Extension (3X8)
Leg Curl (3X8) [These last two I have just gotten into doing the past month for a bit of a change - I do them at the end]
Leg Raises (Captain's chair)
Usually throw in one or two of: Lateral Raises (shudder), Flyes, French Press, Military Press, Kickbacks etc.


B
Assisted Pull-ups / negatives: 3X8 / as many as I can do
DB Split Squats 3X 6/7 (I only went back to doing these maybe 8 weeks ago, up to that I was doing walking lunges I really feel the SS and they fill me with dread everytime so I reckon that means I should probably keep them!)
SL Deadlift 3X8
Most days - Lat Pull down with suppinated (That's the palms facing you, right?) grip - I do this very, very slowly 3X 6/7
Leg Press 3X8


Cardio:
I do very little running: 5k twice a week-ish. I walk quite a bit. probably 4-5k on average most days
Recumbent Bike - usually 3 sessions a week: Starting at level 11 (moderate resistence) and going up every three minutes until 1 min at each of 16, 17 & 18 - this is very high resistence for me. i can't manage more than 1 minute at 18 nomatter what. Then I work backwards. Takes about 40-45 mins. legs are in bits for the duration and I sweat like ****.
The odd session on the step machine every so often as well.

I do some foam rolling and the odd press-up or 3 (that's my limit atm ) while I'm waiting for my coffee to brew but that's it!



Goals:
I want to lose bodyfat mainly - 5kg ish. I'm 55-56kg atm (5 foot 7), and just continue slowly but surely increasing the weights I'm lifting.


My main concerns are that I have been doing the same thing for a long time now, and most people here recommend changing things after a while I think? And also maybe that my plan doesn't have enough structure, I think it might just look like a whole bunch of exercises thrown together randomly??

*thanks* guys

g'em

eclectichoney wrote: »

I want to lose bodyfat mainly - 5kg ish. I'm 55-56kg atm (5 foot 7), and just continue slowly but surely increasing the weights I'm lifting.

You have a BMI of <19 and you want to further lose 5kg of fat? Are you sure?

eclectichoney

Yeah I need to get rid of the belly I weighed myself in the gym today and I was bang on 56kg (don't know where i was getting that 55 idea from :P). I figure I'd like to get to 51kg (I'm not in a hurry - I wouldn't mind if it took 6 months or more) to allow myself to add a few pounds which would likely happen when i was eating at maintenance again, ending up at around 52-53kg, if that makes sense?!

rubadub

g'em wrote: »

You have a BMI of <19 and you want to further lose 5kg of fat? Are you sure?

Yes, seems odd. Now we all know BMI is not great, but usually on the wrong side, so seeing as you are lifting but also with BMI it doesnt add up. Maybe check the scales? dump 60kg of plates on and check the reading.

How do you fair on this http://www.ashwell.uk.com/shapechart.pdf

eclectichoney

Thanks rubadub, though I am never sure where to measure my waist, is it the naval or just above? i think I'm in the ok zone though.

I weighed myself at home and i am 1lb heavier so I guess there is some scale difference alright, so I am probably understating my weight . I don't have anything heavy enough to test it with

Although I do weights, I can't lift that much at all so don't think I've a decent amount of LBM for a second (as much as I would like to!). Compared to pictures I've seen I'd probably guesstimate my bodyfat is midway somewhere between 20-25%??

Thanks again for the link - it's certainly interesting and seems a much better indicator than bmi.

g'em

If you want to get strong, throw out the scales. Seriously.

Resistance training won't make you big and bulky, not by a long shot, but you will be likely to get "heavier" and if you get freaked out when you step on the scales instead of paying attention to good ol' fashioned measurements and the mirror then you'll start going in circles.

Why not try a routine like Westside For Skinny B@stards? You're already doing most of the big lifts anyway, and a new program might help change things up a bit.

eclectichoney

Thanks g'em - that actually looks kinda cool. I just like the idea of having a formal structure / plan to my training as the past month or two I have just felt I am drifting along. (I work in a library so i'm an organisational nazi! )

I really don't mind the scales too much - I only weigh myself every few weeks. My goal is definitely losing bodyfat rather than weight it's just that I know how hard it is to gain muscle being a girl so in that context I tend to equate weight loss and fat loss!

Thanks again, I'm gonna give that plan a shot I think and hopefully in 2009 I'll finally be able to toss away the 12kg dumbbells for benching that I'm fed up of being stuck on!

rubadub

eclectichoney wrote: »

Thanks rubadub, though I am never sure where to measure my waist, is it the naval or just above? i think I'm in the ok zone though.

That chart says "smallest waist circumference" so up to you to find it!

Do you pressups against a wall or on a desk or something so you can get higher reps out. Then lower yourself as you get better at them.