New Baby New Davey

cavedave

I am 92 kilos and need to be 80. There is also a sprog due so i don't have time or energy for anything crazy.

I have been trying to get fit 4 days a week for month and workout currently involves.
1. Running around the park in sprints with the dog for 15 minutes. I wear vibrams for this as shin splints were stopping me running.
2. Deadlift 2 sets of 5. Increasing the weight slowly. I am at 60kg at the moment.

I am going to add military press, overhead squats and something else. Any suggestions for another upper body exercise using a barbell or a dog?



So plan is 5 days a week 25 minutes. 15 minutes of running, mainly sprints. And ten minutes of deadlifts/OH squats and some upper body exercise.

Thursday
10 sprints of about 100 meters each
2 sets * 5 deadlifts 60kg

cavedave

Friday
6 *100 meters
2 *400 meters
2*10 21kg military presses
1*5 65 kg deadlift (hamstring felt funny so stopped there)

cavedave

Saturday
2*10 21 kilo military press
1 hour walk

Sunday
2*10 21 kilo military press
2*10 21 kilo overhead squat

Should I be including the weight of the bar in these weight measures?

columok

cavedave wrote: »

Saturday
2*10 21 kilo military press
1 hour walk

Sunday
2*10 21 kilo military press
2*10 21 kilo overhead squat

Should I be including the weight of the bar in these weight measures?

Yes include the weight of the bar. Can I assume you still don't have a rack and are cleaning the bar before each set of presses?

Is there a reason why you're doing 2x10 pressing/other exercises? Also is there a reason for two days in a row of same exercise? Also why no increase in weight between sessions?

Are you sprinting before deadlifting for a reason? (ie Tiring out your posterior chain and then taxing it with a deadlift...)

cavedave

Thanks Colum

Can I assume you still don't have a rack and are cleaning the bar before each set of presses?
Is there a reason why you're doing 2x10 pressing/other exercises? Also is there a reason for two days in a row of same exercise? Also why no increase in weight between sessions?

I am cleaning before each set. I am doing 2*10 as I want to get a fair number of military presses and overhead squats with a light enough weight to work on form before starting to up the weight. Two days in a row of Military Presses as I do not know what other upper body exercise to do. And of Deadlifts because I figured doing a small amount everyday was not going to tire me out to much.

Are you sprinting before deadlifting for a reason? (ie Tiring out your posterior chain and then taxing it with a deadlift...)

Mainly to act as a warm up (and to get the dog exercised). I think deadlifting with a normal warm up is much easier than waiting till I am tired from sprinting, but most weekdays I do not really have the time for two exercise sessions.

cavedave

Thanks for Columok for the Pm. He convinced me sprinting followed by deadlifts is probably a bad idea. As is military presses 2 days in a row.

I did a barbell complex of
8 deadlifts
8 bent over rows
8 upright rows
8 over head squats
8 military presses
8 split squats both sides

4 sets with 11 kilos on the bar. One minute rest between sets. I will perfect the form and up the sets before upping the weight.

I figure something like this three days a week combined with running with the mutt 5 days a week should help fitness and weight loss?