Work out review

jus_tin4

so only new to the gym and weight lifting at 25, being at it about 2 weeks now and just want gauge if i should be doing something different, all on machines atm
10 min cross trainer warm up

leg curls
leg extensions
peck deck
chest press
lat pull down
leg press
seated row

Im not sure of weight as the machines are just numbered, i do 15 reps for 3 sets

have started to take on protein shakes(haven't sorted my diet out yet)

just any other additions or variations and just general tips would be great

thanks

Mellor

Sort your diet.
Don't just use random machines
Introduce free weights
Sort you diet, really

I think you should sort your diet out before bothering with protein shakes, they're not magic
Stop using random machines with random weights - you'll never be able to gauge your progress that way, it'll get pretty frustrating
Really I would suggest getting a trainer to give you a program or follow some other structured one, and get them to show you free weights

jus_tin4

should just clarify a bit, i do have a structured programme, i do the same machine at every gym session, started to add in shoulder press and such in the last few days just to get some work on that.

as for my diet, by all means its not the prefect diet, but thats a work in progress, I'm taking small steps rather than big changes that won't last.

im gauging my self, have a record kept of each gym day, i just forgot to mention that I'm not going in doing light weights today heavy tomorrow, its been consistent.
as for free weights, is there any resources you can recommend? as i don't have the money for a pt at this moment in time, or more specifically exercises( can just google them then..)

Alf Veedersane

What are you trying to achieve with the workouts? What is the purpose of each exercise and how does it tie in with the bigger picture?

The answers aren't for me but for yourself.

jus_tin4

I have always being a big on the small size, tall and lanky lets just say, so the goal really is to bulk/tone up and gain more strength. I wanted to get back into sports so cardio would be important to me , but I do know burning calories and muscle gain wouldn't go hand in hand. I'm a smoker so I'm trying to cut that out of my life(no need to judge me on that please), I have cut out all crappy foods, as in chipper, red bull, sweet etc. my diet would be traditional Irish as I. Working on a farm so I'm also in a labour intensive job. My specific goal is the gain muscle on my upper body abdomen, but to increase my let strength and endurance. Started running recently, doing 6k run/walk in about 35 min. I'm also swimming which I focus on lung capicity

Sheeeeit

The main thing you need to do is figure out how many calories you need to maintain your current weight. Then add 200-300 extra calories onto that to start bulking. To gain muscle you need to be eating enough calories. Use an app like myfitnesspal to track your calorie intake. Make sure you're getting enough protein and fat, there's loads of websites like iifym.com that will calculate the numbers for you. Also start a good balanced weightlifting program which uses free weights and progressive overloading.

hidinginthebush

Have a gander at this site: http://www.rohitnair.net/pp/

Throw in your goals on that website and choose one of the programmes suggested. I think you're doing too much reps if you're going for bulking, 3X15 seems a bit much, typically for that sort of goal you'd want to be doing 3-5X5-8.

If you're at it two weeks you would want to be adding weight to the bar / machine every sessions.

Alf Veedersane

jus_tin4 wrote: »

I have always being a big on the small size, tall and lanky lets just say, so the goal really is to bulk/tone up and gain more strength. I wanted to get back into sports so cardio would be important to me , but I do know burning calories and muscle gain wouldn't go hand in hand. I'm a smoker so I'm trying to cut that out of my life(no need to judge me on that please), I have cut out all crappy foods, as in chipper, red bull, sweet etc. my diet would be traditional Irish as I. Working on a farm so I'm also in a labour intensive job. My specific goal is the gain muscle on my upper body abdomen, but to increase my let strength and endurance. Started running recently, doing 6k run/walk in about 35 min. I'm also swimming which I focus on lung capicity

Muscle building and cardio aren't mutually exclusive. You just need to fuel yourself appropriately. If you want to build muscle, you need to be in a calorie surplus.

Make sure you have a handle on what you need and what you're getting in terms of calories. If you have a reasonably active job and you add in cardio on top of that, you'll need to be eating a lot to build muscle.