TRAINING PROGRAMME - CRITICISIM WELCOME

Praetorian Saighdiuir

Hoping to loose 2 stone and tone up -started yesterday, all going well so far. Feel free to poke holes!!

TRAINING PROGRAMME



MONDAY: HIIT AT LUNCH – EASY 3 MILES WITH 10 X SHORT BURSTS OF 50-100meters.
3 SETS OF 20 SIT UPS.
3 SETS OF 20 PUSH UPS.

TUESDAY: CYCLE TO WORK – 24 MILES TOTAL
3 SETS OF 20 SIT UPS
3 SETS OF 12 PUSH UPS
MEDICINE BALL CORE WORK

GYM - 19.30-21.00

15 MINS TREADMILL
15 MINS X TRAINER
2000 MTRS ROWER
3 SETS OF 12 BICEP CURLS
3 SETS OF 12 HAMMER CURLS
3 SETS OF 12 TRICEP (MACHINE)
3 SETS OF 12 TRICEP (FREE WEIGHTS)
1 SET OF 12 SHOULDER PRESS (MACHINE)
1 SET OF 12 FRONTAL RAISE (DUMBBELLS)
1 SET OF 12 LATERAL RAISE (DUMBBELLS)
1 SET OF 12 REAR EXTENSIONS (DUMBBELLS)

WEDNESDAY: 3 MILE RUN AT LUNCH
3 SETS OF 20 SIT UPS
3 SETS OF 12 PUSH UPS

GYM - 19.30-21.00

15 MINS TREADMILL
15 MINS X TRAINER / BIKE
2000 MTRS ROWER
3 SETS OF 12 PECS (MACHINE)
3 SETS OF 12 PECS (WIDE GRIP) (MACHINE)
3 SETS OF 12 BENT OVER ROWS (DUMBBELLS)
3 SETS OF 12 FRONT & BACK PULLDOWNS (MACHINES)

THURSDAY: CYCLE TO WORK – 24 MILES TOTAL
HIIT AT LUNCH – EASY 3 MILES WITH 10 X SHORT BURSTS OF 50-100meters
3 SETS OF 20 SIT UPS
3 SETS 10 PUSH UPS

FRIDAY: 3 MILE RUN AT LUNCH
3 SETS OF 20 SIT UPS
3 SETS 10 PUSH UPS

GYM - 19.30-21.00
15 MINS TREADMILL (EASY)
3 SETS OF 12 LEG PRESS TOP (MACHINE)
3 SETS OF 12 LEG PRESS BOTTOM (MACHINE)
3 SETS OF 12 LEG EXTENTIONS (MACHINE)–TOES IN-OUT-STRAIGHT
3 SETS OF 12 HAMSTRING (MACHINES)
3 SETS OF 12 CALF EXTENSIONS (MACHINE)


SAT AND SUN REST DAYS

Hanley

srsly

Hanley

Anyway, it all looks very generic. But I guess it's a starting point.

5 Days in a row of fairly hard exercise is a recipie for disaster imo.

Any diet info?

floggg

Hanley wrote: »

srsly

Dunno if i asked you this before Hanley, but do you have a large bank of those pics to pull out as appropriate, or do you just google them as required?:D

Hanley

floggg wrote: »

Dunno if i asked you this before Hanley, but do you have a large bank of those pics to pull out as appropriate, or do you just google them as required?:D

Google as required.... It's usually pretty easy to find a suitable one.

Praetorian Saighdiuir

Hanley wrote: »

srsly

Hoping for serious criticism about the plan........although I will admit my typing etiquite needs brushing up....

floggg

As for the OP's programme, i would say that as far as weights go, you should ditch all those machine exercises.

machines will generally only work one isolated muscle, whereas free weights will recruit a lot more muscles to help stabilise and balance the weight. they will also follow a more natural range of motion.

Compound movements such as bench press, deaadlift, squats, pull ups/chins, power cleans are best - they work the full body rather than just one body part, and will generally produce the best results. you might not be able to move as much weight as on the machines but that doesn't mean you're not getting more out of it.

Also, doubt you need the cardio on gym days if you are doing cardio on the other days, especially if you're only starting out. try too much and you'll wear yourself out and lose interest. if you are though, i would do the weights first, cardio second. the weights first won't leave you too tired to do a full cardio workout after, but if you're doing the cardio at any sort of intensity, you won't be able to give it socks on the weights afterwards.

Praetorian Saighdiuir

Hanley wrote: »

Anyway, it all looks very generic. But I guess it's a starting point.

5 Days in a row of fairly hard exercise is a recipie for disaster imo.

Any diet info?

I agree it is generic but its worked around my lunchtime and also my gym facilities.

The intensity will be grand as I am used to intense workouts on a daily basis.

floggg

Hanley wrote: »

Google as required.... It's usually pretty easy to find a suitable one.

Praetorian Saighdiuir

floggg wrote: »

As for the OP's programme, i would say that as far as weights go, you should ditch all those machine exercises.

machines will generally only work one isolated muscle, whereas free weights will recruit a lot more muscles to help stabilise and balance the weight. they will also follow a more natural range of motion.

Compound movements such as bench press, deaadlift, squats, pull ups/chins, power cleans are best - they work the full body rather than just one body part, and will generally produce the best results. you might not be able to move as much weight as on the machines but that doesn't mean you're not getting more out of it.

Also, doubt you need the cardio on gym days if you are doing cardio on the other days, especially if you're only starting out. try too much and you'll wear yourself out and lose interest. if you are though, i would do the weights first, cardio second. the weights first won't leave you too tired to do a full cardio workout after, but if you're doing the cardio at any sort of intensity, you won't be able to give it socks on the weights afterwards.

Unfortunately my gym doesnt have a weights bench, ( :mad: i know) So I am limited to machine weights! There are dumbells tho, thats it weights wise. Im used to cardio everyday, so, it has worked out ok in the past, so il stick with it and see how it goes. Thanks for all you advice.

Hanley

benwavner wrote: »

I agree it is generic but its worked around my lunchtime and also my gym facilities.

The intensity will be grand as I am used to intense workouts on a daily basis.

I'd still be concerned tbh. There's the whole quality versus quantity argument to consider. If you're doing everything you've listed above and giving it 100%, absolutely 100% I'd say you haven't a hope in hell of recovering. This problem is the compounded because you'll be reducing calories (presumably?) to get your weight down.

Just be careful not to make the mistake of thinking that lots of cardio and gym work's going to get the weight off you. It won't. Well, it will (sorry ) but not as efficiently as fixing your diet and combining that with a training program.

So.... whatcha eating??

And what's your age, weight and height? I'm guessing you're male?!?!?

floggg

benwavner wrote: »

Unfortunately my gym doesnt have a weights bench, ( :mad: i know) So I am limited to machine weights! There are dumbells tho, thats it weights wise. Im used to cardio everyday, so, it has worked out ok in the past, so il stick with it and see how it goes. Thanks for all you advice.

Have you considered a new gym? Seriously, its not up to much without a bench and squat rack!

Praetorian Saighdiuir

floggg wrote: »

Have you considered a new gym? Seriously, its not up to much without a bench and squat rack!

Yeah bigtime, i paid €750 for a year membership last October, so il give it the year then move on. I should have had a better look around before I committed!

Hanley

benwavner wrote: »

Yeah bigtime, i paid €750 for a year membership last October, so il give it the year then move on. I should have had a better look around before I committed!

OMFG what gym was that in????

Praetorian Saighdiuir

Hanley wrote: »

I'd still be concerned tbh. There's the whole quality versus quantity argument to consider. If you're doing everything you've listed above and giving it 100%, absolutely 100% I'd say you haven't a hope in hell of recovering. This problem is the compounded because you'll be reducing calories (presumably?) to get your weight down.

Just be careful not to make the mistake of thinking that lots of cardio and gym work's going to get the weight off you. It won't. Well, it will (sorry ) but not as efficiently as fixing your diet and combining that with a training program.

So.... whatcha eating??

And what's your age, weight and height? I'm guessing you're male?!?!?

29, 14st 3, 5 ft 7inches. = according to a BMR formula online, I should be consuming 3332calories a day.

My diet now mainly consists of a lot of steamed/boiled/raw veg, tuna (tinned/steak) lean chicken/turkey/beef/pork, plenty of fruit and water, the occasional pint/bar of chocolate/pk of crisps. Minimal pasta/rice/spuds.

Praetorian Saighdiuir

Hanley wrote: »

OMFG what gym was that in????

The Pier, in Royal Marine Hotel in Dun Laoghaire

bigstar

tbh i dont think isolation stuff is the best for weight loss and 'toning'. theres a lot of posts like this one with tonnes of isolation for wieght loss and im just wondering is the volume good for burning cals or something?

id say you could scale that down massively and go for lunges and leg curls for the legs and shoulder press and one arm rows for the upper body. of course if you like doing so many exercises then have at it. circuit training looks good for weight loss too but i dont know much about it.

like said above diet is crucial, but yours looks decent.