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My usual workout-any suggestions?Advice needed

  • 10-09-2011 4:53pm
    #1
    Geekness1234
    Registered Users, Registered Users 2 Posts: 1,358 ✭✭✭


    I've been working out for a few months now.and I have built a small gym in my shed.Which includes the following:
    Euroactive bench press
    Exercise bike
    Absolute abs machine from euroactive.
    Mixture of weights
    Punchbag
    This is my usual workout:
    15 minute cycle
    50 reps on abs machine.
    50 bench presses with 20kg
    50 leg raises with ten kg weights (lower legs)
    50 leg raises with ten kg weights (upper legs
    repeat four times and finish with a 15 minute cycle.
    This would be done 3/4 to 7 times a week with occasional 5km run depending on weather.any advice would be appreciated.


Comments

  • #2
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    I'd swap the bench for push-ups and incline pushups. Use the weights for flys. Do inverted rows with a couple of kitchen chairs and get a pull-up bar (and some elastic rope from woodies if you can't do them) and do both over hand and under hand pull-ups.

    Goblet squats and lunges for the legs.


  • #3
    Scuba Ste
    Registered Users, Registered Users 2 Posts: 1,603 ✭✭✭Scuba Ste


    What are your goals? Whatever they are i don't think doing 50 reps is going to get you to them. Are you doing 50 continuously or broken up into sets?


  • #4
    Geekness1234
    Registered Users, Registered Users 2 Posts: 1,358 ✭✭✭Geekness1234


    50 continuously.To improve my fitness as a whole.


  • #5
    Geekness1234
    Registered Users, Registered Users 2 Posts: 1,358 ✭✭✭Geekness1234


    It's also worth mentioning that this is a recent thing for me,I always swam and sometimes ran but never seriously did any anaerobic exercises.


  • #6
    Doug Cartel
    Registered Users, Registered Users 2 Posts: 2,188 ✭✭✭Doug Cartel


    You're not doing anaerobic exercises. Not at 50 reps on the trot. Drop the reps and up the weight to make it anaerobic.

    There are loads of existing programs you could use, and it would be much better than just randomly doing bits and pieces like you are now. Picking a good program would depend on your goals - and you'll have to get a bit more specific than just saying "general fitness".


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  • #7
    Geekness1234
    Registered Users, Registered Users 2 Posts: 1,358 ✭✭✭Geekness1234


    I want to be lean and muscly.Since you guys know your stuff,do you know where I good find a good program?


  • #8
    Doug Cartel
    Registered Users, Registered Users 2 Posts: 2,188 ✭✭✭Doug Cartel


    I'm not saying these are the ones you should do, but Strong Lifts 5x5 and Starting Strength are popular starting points for a lot of people. Off the top of my head there's also 5/3/1 and West Side. West side is a bit complicated, but there's a thread on it here.


  • #9
    rigumagoo
    Registered Users, Registered Users 2 Posts: 62 ✭✭rigumagoo


    Doug Cartel wrote: »
    I'm not saying these are the ones you should do, but Strong Lifts 5x5 and Starting Strength are popular starting points for a lot of people. Off the top of my head there's also 5/3/1 and West Side. West side is a bit complicated, but there's a thread on it here.

    +1 starting strength has worked for hundreds of people, it is a solid program. Make sure to add some accessory upper body work like pullups and rows unless you want to look like a t-rex!


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