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NewB looking for help!

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DaveyScot
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2005/07/28 12:50:52 (permalink)
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NewB looking for help!

Hi all,

Just joined here this week but I've been training at my local gym now for a couple months. My question to anyone with an opinion is, am I doin the right sort of work out? I'm inclined to think I should be doin things differently. I'll put in my goals, stats and current training below so you can give me your opinion.

My Goals are kinda simple, loose bodyfat and add to the muscle I already have. I hurt my shoulders a few years back so have been strengthening them but they're feelin much better now.

My Stats, these are pretty rough so go easy Lol!

Height: 5' 10"
Weight: 90kg
Chest:44"
Arms:17"
Waist:36"(biggest problem)
Quads:Still to measure but not a problem area, always had muscley legs havin to carry me around
Calves:Still to measure but as above

Now the bit I'm unsure about, my training.
I usually train three days a week monday/wednesday/friday with some cardio (walkin the dog)in the days in between.
Start with a warm up:5 mins on the rower
1 hour cardio:split between bike, stepper and cross trainer
Resistance: Mostly done on the machines
Leg press 2x15reps at 180kg
chest press 2x12 reps at 50kgs
leg curls 2 x 12 reps @ 20kgs
lateral pull downs 2x12 reps @ 50kgs
pec dec 2x 12 reps @ 40kgs
leg extensions 2x12reps@ 40kgs
shoulder press 2x12reps @ 40kgs
lateral pulls 2x12 reps@40kgs

3x15 reps ab crunches
3x15 back extensions

Stretches and cool down to finish

Now my problem is although I can do all the excercises at the weights noted I'm always totally knackered afterwards for the next like two days. From what I've read here my routine that I've been given is actually pretty bad and is probably restricting my improvement. I have lost a bit of weight (half a stone since starting) and my bodyfat percentage has dropped quite a lot, but should I be improving faster? My diets not the best, but I'm reading up on that.

Please please please any advise is welcomed!
#1

13 Replies Related Threads

    cu3ed
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    RE: NewB looking for help! 2005/07/28 13:13:37 (permalink)
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    well first thing......the tirdness is probobly due to the fact that your body is still adjusting to the extra work your putting oon your body, give some time more and you should adjust, you say you havent worked your diet out just yetand thats ok, so as you aim to improve it, this too, could have an effect on your energy levels.

    Your traing doesnt seem that bad, one huge thing which i think everyne here would say is, dump the machine work, and move these exercises to the free weights section, you dont have to lift big or heavy amounts, by simply doing the same weight with Dumb bells and Barbell work your already making the muscles work alot harder, as well as working more than just one muscle at a time.

    Dont worry about targetong your waist size, as you keep traing eventually your body will burn away at that fat.

    Try and decide in your own mind what it is you want to achieve right now or the next 3 months, give yourself a realistic target and set yourself to it, choose now, you either want to lose fat, or try and gain quality muscle.

    hard one to choose, on one hand if you gain qaulity muscle you actually buring fat in your sleep to feed them. as well ans gett some decent looking arms chest etc.

    Or the direct approach of course is to stick to the cv traing, running machines etc, and just concetrate on losing the fat, but this type of traing can make it hard to get quality muscles.
    #2
    cu3ed
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    RE: NewB looking for help! 2005/07/28 13:14:11 (permalink)
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    And welcome to the board mate lol
    #3
    Gunit
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    RE: NewB looking for help! 2005/07/28 13:22:54 (permalink)
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    By the look of it you have more than enough cardio. With a good diet, and doing cardio (3 x 30 minutes sessions a week) i would expect most people to shift weight. So i think you are fine there, what you need to sort out for faster progress is your diet.
    Do you feel generally exhausted or are you aching from the weights?
    Your exercises need some alterations i think, particularly the sets and reps with a few other key exercises thrown in
    Look at Cashmans post on the begginers forum if you havent already, thats a great resource. Most people tend to split there routine through the week as it says on his post, so you do maybe two muscle groups each session. One day chest and triceps the next session biceps and back etc. Anyway give it a read and see what you think!

    "Beer is proof that God loves us and wants us to be happy."
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    #4
    jess1eb
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    RE: NewB looking for help! 2005/07/28 13:24:19 (permalink)
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    you are doing a full body work out 3 times a week? I would think this needs splitting up over the week and increase your sets. (but Im pritty new myself so mabie not if your trying to loose weight?...someone?)
    #5
    Gunit
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    RE: NewB looking for help! 2005/07/28 13:26:43 (permalink)
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    And what i forgot to mention which cu3ed did is its better to get on the free weights as soon as your comfortable, and can execute the exercises with the correct form
    And yeah welcome to the board, ya gona love it

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #6
    DaveyScot
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    RE: NewB looking for help! 2005/07/28 13:27:23 (permalink)
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    Cheers Cu3ed,

    Was just worried when I read posts about trying not to overtrain and to seperate the cardio from the rest of the work out (ie. doin it after the weights and not before).

    So it seems perseverance is the key, not a problem, I'll keep going, I must say I'm really enjoyin it.

    Cheers
    #7
    cu3ed
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    RE: NewB looking for help! 2005/07/28 13:28:00 (permalink)
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    Fcuk that. i though he was splitting the days lol, sh!t, read cashmans "Guide for Beginners", as Gunit recommended, this will talkk you through what a good routine is.
    #8
    DaveyScot
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    RE: NewB looking for help! 2005/07/28 13:40:37 (permalink)
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    Hi Gunit

    Yeah I read Cashmans article, thats what got me thinking I was doin things wrong and a bit excessively.

    My diet is definately the main problem right now I'm thinking. I'm feeling constantly tired, the tiredness from excercise goes away fairly quickly in comparison. Like I said I'll read up and sort it out.

    I'll go with yours/Cashmans/and jess1eb's advice and move onto the free weights and do a better split of excercises.

    I'll maybe see if I can get some pics done too and set up a progress diary to help me see that I am improvin(if I'm brave enough).

    Cheers for the advice already folks!
    #9
    DaveyScot
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    RE: NewB looking for help! 2005/07/28 13:48:41 (permalink)
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    Thats what i mean cu3ed, from reading Cashmans article, doing the full body workout and cardio in one session seems really wrong and detrimental to improvement.

    More reading for me I think
    #10
    Gunit
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    RE: NewB looking for help! 2005/07/28 14:35:27 (permalink)
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    I dont know whether this is a given for you, but you will find eating healthier alot easier if you do it gradually.
    For example, knock crisps of your diet, and swap white bread for Wholemeal or granary and maybe swap your breakfast, take away sugar coated stuff and toast and replace with something good like weetabix and OJ. But if you make gradual improvements the way you eat you will find it much easier to stick too in my opinion.
    Personally a sudden drastic diet change is alot harder to stick too. Just gradually ween the crap out and replace with good wholesome foods. Alot about diet is knowledge of foods, what you think is healthy may in fact not be all that.
    A protein supplement is well worth considering as well, make sure you get all the protein your muscles need each day

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #11
    cu3ed
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    RE: NewB looking for help! 2005/07/28 14:53:45 (permalink)
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    Wouldnt worry about it Davy mate, i spent years in the gym before i had any idea what i was doing, so by reading Cashmans guide, youve probobly leaped a couple of years i wasted messing around.

    Stick to this site ofr advice and articles, if your not sure about sommin, just ask, lus i find it help with my enthuisasim inthe gym!
    #12
    DaveyScot
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    RE: NewB looking for help! 2005/07/30 12:13:53 (permalink)
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    Just been to the gym,

    I've been looking at my diet over the past couple days and think I should be able to get it sorted pretty easily, cause the crap that I've been eating is scary. More coooking and prep. of food done by me and a change of the shopping list. I'm actually looking forward to it cause I know that it'll help me lose fat gain muscle and look and feel better in general.

    I made a few changes in the gym today and must say they worked. I didn't do anything to split up the full body work out yet. But I did do my cardio after my weights, which was amazin, I had more power to do the bit I like. I also tried a few of the basic movements with free weights and it actually felt like I was working more muscles and a good bit harder.

    Cheers to all for the advise, its workin already Lol!

    Today me............. Tomorrow the Incredible Hulk!
    #13
    Gunit
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    RE: NewB looking for help! 2005/07/30 14:38:23 (permalink)
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    Today me............. Tomorrow the Incredible Hulk!
    Today me............. Tomorrow the Incredible Hulk!

    lol, if only it could be like that! (although i could live without being green)

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #14
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