Help with my program

corkman1985

Hey all,
Below is my program given to me by my new gym.

I am bout 89kg, I lost bout 30kg or so over last few
months.

I got this new program few weeks back and
aint loving it! The gym trainer said do it 4 days
a week. I am trying to do it mon, tues, thurs fri. Is it
a good idea to do the same workout two days back to
back? All of the program is pretty much machine based.
I doing feel machine based as much as i did free weights


In my last gym (had to change as i moved) i was doing
70/30 in favour of free weights over machine. I just feel
this program aint for me, any suggestions? My goals are
to lose another 3kg and tone up. The most important thing
i'd like to achieve is to put some shape into my chest after
the weight loss (the moobs) are gone but needs to be shaped
a little!

Treadmill level 9.5 for 25-30mins
leg extension MACHINE
chest press MACHINE
seated leg curl MACHINE
shoulder press MACHINE
lat pulldown MACHINE
plank
side plank
crunches
stretches
This takes me just over an hour, to complete

Sample diet below

breakfast
egg white and porridge

lunch
tin of tuna with balsamic little parsaman cheese

dinner
homemade lamb/chicken burger with loads veg

snack
turkey or chicken breast

post gym
protein drink
banana

Cheers for any help!

ThirdMan

Training the same schedule 4 times a week is madness, and doing the exact same routine two days in a row is dangerous. If you continue with it you'll burn yourself out, injure yourself, or both. I can't believe a gym trainer gave you that. Disgraceful. I'm new to fitness, and have a lot to learn, but even I know that's too much.

Funk It

corkman1985 wrote: »

Treadmill level 9.5 for 25-30mins
leg extension MACHINE
chest press MACHINE
seated leg curl MACHINE
shoulder press MACHINE
lat pulldown MACHINE
plank
side plank
crunches
stretches
This takes me just over an hour, to complete

Right, don't know everything myself, but with the treadmill, from my thinking it could be better (and maybe more enjoyable) to include high intensity intervals, just to mix it up and work at a higher heart rate. Say 3-4 mins at a speed that would having you sprinting, slow down for a 2-3 mins and up it again and repeat. But doing a 30 min run before your weight training im unsure of. I would normally do a 3 min light jog just to warm up before i do weights and 3 mins again at the end, and do approx 30-45 mins interval running on a separate night.

Not an expert on weights, but I know that I used to do a lot of leg extensions, but I personally wouldn't go near a leg extension machine now, as they apparently didn't work the muscles I wanted and are supposed to lead to problems around the knee region (can't remember exactly where but Im sure more posters on here would be able to clarify it). If you wanted to work the legs, I would recommend squats, or leg press (but preferably squats!), with leg curls (which you are doing), and could add in some weighted lunges.

To answer your earlier questions, I prefer free weights myself and Im unsure about doing the same workout 4 times a week. It would drive me mad anyways. If your wanting to put more shape into your chest, it could be worthwhile adding in dumbell flys as well.

I hope you might be able to plug something out of that response. Have to say fair play to you for losing the 30kg so far, great stuff.

corkman1985

cheers guys,

any more suggestions is appreciated

Legits

If chest is a priority area:
How many Push ups can you do?

I would recommend a Starting Strength program ditch the machines and do some Free Weights.

Some of that weight loss would have been muscle and you should be able to regain it quickly with that type of program.

You Diet look very low calorie what is the total calories?

corkman1985

hey legiTS,

I never counted push ups, but not many! Will count them 2morrow.
Yeah a strength program sounds good. I am not sure how many
Kals it is bout 1500 i think.

Legits

Cool make sure they are strict push ups and dont flared out your elbows.
Look at you tube for push up technique. Before using free weight I think you need to beable to do at least 20 push up and 40 bodyweight squats.

1500 seems too low you since you only have 3 kg to go. You should review the stickies on Diet and try increase your calls with protein and good fats.

Search in this forum for the starting strenght program or in Google there will be loads of info far more than I can give you.

kevap

Hi,

Be careful about the advice of people on here.
If a trained trainer has advised you to do certain things, they are probably right.
Has he not helped you to lose loads of kgs already?
I'm a qualified trainer & the programme you said you received actually isn't all that bad so long as you carry it out with slow movement, correct technique & medium to heavy weight (60% of your 1RM).
Why would you disbelieve him?
He has nothing to gain by lying has he??!!
If i was your trainer i'd have you warm up first - do leg weights - do upper body weights - do abdominals - do cardio - stretch etc to cool down.
I'd have you on about 2,000 calories on training days & 1,700 on days off.
Do weights every 48 hours maximum including ab exercises.
The first reply to your post was crazy - totally knocking your trainer's programme then only to say he had no experience - dear oh dear!
By the way, exercise is not always fun.
If you want to have a beautiful physique you gotta work hard on it.
Complaining won't get you anywhere.
You didn't complain when putting the weight on so only have yourself to blame I'm afraid unless you have a medical reason?!
Best of luck.
K

Legits

The thread is five months old. So if the op is still around we can duscover if he found my advise useful.
I'm not a trained trainer just someone who has been training for nearly 10 years.

kevap

I was referring to "thirdman".
Sorry for the misunderstanding but wasn't talking about your reply