This is my first attempt at a training log, and hopefully I'll get some responses and suggestions. I have been doing the workout posted below for about 2 months now, and it has been going good so far. I have limited my calories to about 2000 per day (tracking via fitday.com) with a macro breakdown of 40prot/40carb/20fat. I just started taking creatine last week, and I'm not doing the loading phase, so it should be awhile before I start seeing any effects.
As for my workout, it is listed below. I do it three times a week, taking one 2 day break, normally sat/sun. On my off days I do nothing, but I am probably going to try to incorporate some stationary bike or elliptical work to aid in fat loss. My main goal is to get down to 200lbs and gain strength for now. About 2 years ago, I was at 290lbs, and I have been on and off (mostly trying to finish college, which I'm happy to say I did last Dec.) and now ready to completely dedicate myself to getting into shape. I'm setting small goals, and as I reach them, making up new ones.
I have been stuck at 220 for abit, I actually started off at about 228 2 months ago, but I know I have put on some muscle, so I don't know how much fat loss has actually occured. The fatloss seems to be increasing lately, my guess is the muscle gain is plateuing (sp?).
My Stats:
Male, 25yo
5ft6in 220lbs
Workout Three time a week, normally MWF.
Bench: 4x6 (210-230lbs)
Curls 4x6 (50lbs per arm)
Seated Row 4x6 (190-210lbs)
Tricep Pushdown 4x6 (80lbs)
Front Pulldown 4x6 (140lbs)
Close Grip Pulldown 4x6 (140lbs)
Leg Extensions 4x6 (130lbs)
Leg Press 4x6 (400lbs)
Standing Flys 4x6 (70lbs per arm)
Seated Crunches 4x10 (130lbs)
This normally takes me an 60-70mins to do, depending on how much waiting I have to do for equipment. Most of this is done on cable/machines since the small gym I go to (gym at work) doesn't have free weights. I will be relocating because of my job, so joining a local big gym is a waste of money until I actually move to the new city.
Well tonight was the first day of elliptical training. 30 minutes was my first attempt, and it went pretty easy. I was pretty disappointed it didn't get my heart racing as much as I thought it would, so maybe i'll try the stationary bike at work. I was hoping the elliptical would work since I have it at home, but I guess i'll have to find a way to make it to my work gym to get on the bike. Im considering tacking on 20-30 minutes of cardio to the end of my weight-lifting, that way I only have to go 3 times a week, and maybe do 1-2 times a week on the elliptical.
Anyone know if doing an extra 20-30 minutes on the bike on top of my lifting would be to much? Any suggestions would be greatly appreciated.
on the eliptical you have to play with the resistance to get a good workout. What kind of eliptical are you working on? can you set the crossramp and and the resistance? is there a METs Reading on it?
Steve,
Welcome on board. It's great to see newer members start right in with a training log.
A few comments, if I may:
Fitday is a great way to start getting the diet in line. If you don't know where the calories are coming from, you can't control them.
As for creatine, my experience was that it kicked in about 10 days to 2 weeks after I started taking it, and like you, did it without a loading phase.
Your routine may be giving some results, but if you have been doing it for a few months, it's time for a change. Your stats and comments tell me that you are still in a cutting mode, so I would highly suggest either New Rules of Lifting (there are 3 fat loss programs to choose from) or Homegrown Muscle, Phase I, which is an intense circuit ideal for fat loss.
I have done all three fat loss routines from NROL and you can check them out in my training log if you need some guidance.
Again, it's great to have you here.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Thanks for the support. I will look into those two. I have actually read your log Mahler, and I will be looking into buying the New Rules of Lifting book that so many people suggest getting. I am looking to change my workout, but I may keep doing this workout until I move. I don't have access to many machines or free weights (actually no free weights) at my gym at work. I am moving in about 2 months, and the gym at that workplace is awesome. I also may be going to the local YMCA or Gold's Gym, which is where I will start my new workout.
I am still in cutting mode, and will probably stay in cutting mode until im 150-170lbs. This is still considering slightly overweight for being 5'6" but its much better than 290lbs from 2 years ago, or the 220 that I am at now. Once I get down to a descent weight, I will begin the bulking/cutting cycles to get to my desired size. Its going to be a long journey, but I am glad I have a few people to help me along the way.
As for my eliptical, its a Gazelle (the one you see on tv, the cheap model). It got me sweating when I weighed 290lbs, but it doesnt do much for me now. I'm gonna have a crack at the stationary bike at work today.
Anyone know if doing the above workout and doing 20-30 minutes of cardio in the same day would be overkill or bad for weighloss?
***Anyways, thanks for the responses, and I will be buying New Rules of Lifting and implementing one of those routines when I move. Anyone know about the book Muscle Logic? Its bundled with NROL for $27 which gets me free shipping, so its basically a book I can get for $2-3 bucks extra (NROL is $18+shipping).*** Nevermind, I found it locally at Barnes&Noble (only had 1 copy left) for $20, which means I can start reading it tonight.
Thanks
Steve
Last edited by uthscsa19 : 04-11-2006 at 04:38 PM.
Well, I went to Barnes and Noble and bought the book, and did another 30min on the elliptical at max speed. Got me sweating abit, but not that fast a heart rate. Going to try to read some everyday, and finish the book this week. So far its been good reading, thanks for suggesting it.
Well, the book is awesome. I made it through about 1/3 of it on one sitting last night. What I learned is that my workout routine is exactly what he said not to do (ie.... I'm doing the machines). Right now I dont have much of a choices since I dont want to pay the registration fees at the local gyms (most are about $100 bucks just to join + monthly payments) since I will only be in town until mid-June.
What I will do is take what I've learned so far and try to apply it to my workout until I move, and then I'll start doing free weights (although I am abit scared to do squats and deadlifts). I was never really good at squats or deadlifts (well, never tried deadlifts, but I sucked at Power Cleans) in High School, and it seemed to hurt my lower back more than help. I know its had to do with bad form, but hopefully now that I'm abit more fit (220lbs vs 290lbs) I can work with better form. I think I was overweight to the point that doing squats and cleans were being hindered by my gut, and hopefully now that wont be the case.
Anyways, from the book, I learned that alternating sets/reps can lengthen the time that a workout can be beneficial. Since I've been doing the same (4x6) workout on everything, I think I'll change to 1st workout (4x6), 2nd workout (5x3), 3rd workout (3x12) to keep my body from adapting. It will take some time to learn what weight to lift for 3 rep sets and 12 rep sets, but im sure this 3 day split will help me get through the next 2 months of workouts without stalling before I can get some real lifting done and start one of the NROL programs.
Now that I know how inefficient and crappy alot of the lifts I do are, it sort of takes away abit from my workout. I guess I can hope that what I lift now will help me when I start doing squats, lunges, deadlifts in some way or form. I started doing unweighted lunges and squats yesterday to try to get my form down, and I'll probably do that several times a week until I move to ensure that I got it down before loading up on weight. Any suggestions on how to mimic deadlifts without any free weights, just to get the form down?
Just an off the cuff thought but you could try the deadlifts using a resistance band under your feet then you can make it as hard as you want without sacrificing the form but getting an element of workout
and the bands are always handy to have around especialy when off on vacation
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
You can also invest a small amount of money in dumbbells and start doing deadlifts and squats at home. This will give you a chance to work on form with an easy-to-handle weight (say start out with 2-20lb. DBs and move up from there), and get the benefits of doing squats, lunges, Romanian deadlifts, etc. Heck, you can also do presses, bent over rows, all the good stuff with some dumbbells and they will always come in handy even when you belong to a good gym.
Thanks for the advice. Ill look for the resistance band and some dumbbells next time I'm out at the sporting-goods store. I just want to be careful and learn good technique before I go and do something dumb at the gym and know myself out of action for awhile.
Steve-
You also might want to consider doing some bodyweight excercises, like 1 legged squats and deadlifts to prepare you for the real thing in a couple of months.
jruck37, Do you have any links on how to do these? 1 legged squats would seem difficult (balance wise) to do, and are you saying 1 legged deadlifts? If you have any information on this, id greatly appreciate it.
I am actually adding them to my routine today, as part of a Book of Muscle routine that I just started. I will be doing them with bodyweight only, without using DB's. I think these will be very tough.
I couldn't find a link to 1-legged DL's on exrx.net, but I may look around a little more later on... No time right now. I hope this helps.
Thanks for the link. That looks tought to do. I hope I have enough balance to not fall over trying to do this. I'll give this a shot tonight (probably when I get home from the gym, so I dont make a fool of myself) and post my results.
Well my first workout for the week went great. My four sets of 230lbs benchpress went alot smoother than the previous attempts, and my energy level was quite good. I think the two days of light cardio with no lifting really helped re-energize me. Next workout is Friday, which will be the first time I attempt all the lifts at 5x3 instead of 4x6. Anyone have any suggestions as to how much to move up in weight?
Also, I tried to do the HIIT for 25minutes after my weight lifting today, but my calf cramped up half way through the warm-up causing me to sit on the stationary bike squirming in pain for 5 mins. I'll try to increase my water intake and eat more bananas. I'll try again on Friday.
Overall I am happy with the workout, everything went smooth, and I'm tired as heck. Time to take my creatine and eat some protein.
Well another day of elliptical. Hopefully tomorrow I am able to lift aswell as do my HIIT for the first time. Diet has been steady as usual, but I'm guessing that this weekend, because of easter, will be a cheat day. Ill have to work my butt off tomorrow and Monday to make up for those extra calories.
Steve's Workout: Weightloss and Muscle
Linear Mode
