Advice and recommendations

electric69

Hi all. I have put on approx 3 stone over the last 4 years and looking to loose it all.Im am 23, 6`1, 235lbs, 34/36" waist.before i put on all the weight i was very active in sports and would train/workout 6 days a week.I played a lot of rugby and my position was 2nd centre (for puroposes of fitness/body type illustration).
I have been back in the gym for a few weeks now and i am getting results but i am looking for advice on dropping fat/mass +tone my legs and tone/muscle build of chest and arms.
The following is my normal workout (please excuse noob descriptions)

1) 20mins cardio on bike,usually about 8/9 km

2) bench press:170lbs x5 reps...2 sets (max weight i can use at the mo)
150lbs x10 reps... 2sets
135lbs x 10 reps... 2 sets
105lbs x 10 reps...3sets

3)smith machine squat of 215lbs x10 reps...1 set

4)Leg press 480lbs x15 reps 4 sets

5)leg press again and isolate calf at 480lbs x15 reps...4 sets

6) arm curl 112.5 lbs x10 reps...1 set
100 lbs x10 reps.... 1 set
87.5 lbs x 10 reps.... 2 sets

7) triceps: lat pulldown machine using rope with 2 ends pulling from position where arms and wrist are parallel to floor height down and then wrist spread outwards at bottom @ 37.5 lbs X15 reps... 4 sets
same setup as above excpet leaning forward (making sure body doesnt move from start position) bring rope over head to full arm extension @ 37.5 lbs x15 reps...4 sets

I use leg extension machine too for tighs but cant remember the weights or reps and same goes to machine for hamstrings.


What can i add/change to get my desired results?

Thanks for your input!

electric69

Bump..... anyone?

Colm_OReilly

Why the Smith Machine?

IMO you should drop the isolation exercises and concentrate on pressing, benching (non smith machine), squatting (air and free weighted), deadlifts, etc.

If your gym has an assisted pull up/dip machine start working on that.

Also, rowing might be a good one for you.

http://journal.crossfit.com/2003/05/beginners-workout-may-03-cfj-1.tpl (WFS) - there's a good Beginner's workout routine there if you're interested.

Transform

small point BUT you always know how much progress or how good someone is by the FIRST exercise they do in the gym.

1. Drop the 20mins on the bike and get warmed up on the weights you are about to do

2. If you want to do cardio then brisk walk/jog or use crosstrainer (bike burns the least amount of calories)

3. sort your feckin diet out! With all the added weight you were doing sh1t loads wrong so get it on track if you have not done so already

4. Move quicker between two exercises NOT stop do a set stop rest for a while do another set etc e.g. squat (body weight 20reps) then do your bench press, rest 1mins a repeat 4 times and move on to lat pulldown and leg curls done in the same way for about 10reps and 4 sets on both.

5. Stretch more

6. Pair off your abdominal work with the arm exercises i.e. do set of curls then jump down onto the floor and do 20 crunches or hold plank for 30secs

7. Stop doing the calf raises - they have feck all benefit for your goal - get in the cardio or just do rounds of press ups and lunges with body weight

My two cents

electric69

hi Transform,

The reson for the bike first is for both leg tone and cardio...im trying to do lots of different exercises to cut down on over size of my legs.Im currently using 480lbs on the leg press but i am able for more...should i cut down on weight and more reps or keep it as it is?

Diet has been taken care of....havent drank at all in over 2months and big incresase in fruit and veg and eating plenty of cottage cheese for extra protien.cut down on white bread to get rid of carbs and swapped for pitta braead,wraps,wholewheat bread..etc.

The bike is what i use for leg stretches before i start with weights and then i just do upper body stretches before bench press and try to keep moving and loose generally inbetween sets.

Dont do much ab work so ill be sure to add that into my workout,thanks.

Colm_OReilly: my gym doesnt have normal bench press so smith press is all i can use instead. no difference anyway for standard bench press exercises??
Thanks for the words of wisdom too

electric69

electric69 wrote: »

no difference anyway for standard bench press exercises??

There is a difference, it's easier on the smith machine for one, and you use more of your biomechancics and your body overall using free weights bench.

electric69

Deleted User wrote: »

There is a difference, it's easier on the smith machine for one, and you use more of your biomechancics and your body overall using free weights bench.

Ok thanks.Still not an option unfortunately as thats all that is available.

squod

electric69 wrote: »

Ok thanks.Still not an option unfortunately as thats all that is available.

Does your gym have a chest press machine or is it possible to use dumbells when doing bench press? I'm really not a fan of smith machines, though they could be working perfectly well for you.

I'd probably prefer using dumbbells on an incline bench and bang out sets for the chest that way instead but that's just me.

electric69

squod wrote: »

Does your gym have a chest press machine or is it possible to use dumbells when doing bench press? I'm really not a fan of smith machines, though they could be working perfectly well for you.

Yes i use the chest press machine everyday and i somethimes use a bench for butterflies too.

Having used both the free weight bench press and smith machine i would prefer the free weight bench press too just because of the freedom and it feels more natural.but i dont have anyone to spot me nor does my gym have a over head rack to place the weights on, so its a no go.