| Author |
|
Mattchew
Training Hard
Joined: 24 June 2006
Location: United States
Online Status: Offline
Posts: 11
|
| Posted: 02 October 2006 at 03:48 | IP Logged
|
|
|
Ok so I convinced my dad to get a weight set. All I had to
do was tell him I was going to change my diet to (which kind of goes along with
an exercise routine anyway, but hey…). My diet now basically consists of
meat(beef and fish), fruits, vegetables, milk, water, I try to get at least 5
meals in a day. If I go out with my friends, depending on what were doing, I
might have a soda and some pizza or a float, which is maybe 1-2 times a month. 5
rep sets btw, going for strength, not so much size and also trying to lose some
fat. Insert some jogging, biking or swimming into that every once in awhile
when I have time, trying to work it in so I can healthy up my heart and get my
BPM to (hopefully) in the preferably low 40s, but realistically into the mid
40s to 50s, from a current low to mid 60s.I've been thinking about joinin a local rugby team if I have the time. I also stretch daily and do isometrics with my arms (hold 3lb
weight straight out my side for as long as possible, do some figure 8s also
sometimes).
Me:
5’ 11”(1.8M)
163Lb or so(74Kg)
BMI: 22.7
No idea on body fat %
Critique my schedule please:
Monday:
Squats
Leg curls
Calf Raises
Core exercises
Tuesday:
Bench press
Hyper-extension
Dumbbell Rows
Wednesday:
Bicep Curls
Core exercises
Forearm exercises (just some random ones, until I figure out
what is best for me)
Shoulder shrugs
Deadlift
Thursday:
Squats
Leg Curls
Calf Raises
Friday:
Bench Press
Hyper Extension
Dumbbell Rows
Saturday:
Core
Bicep Curls
Forearm exercises
Shoulder Shrugs
Deadlift
Sunday:
Rest, most likely some swimming, running, biking etc,
though.
It needs some working on, so I hope ya’ll can help me there
before we actually go out and get the weights and bench. At first it seemed
like I was working too much, and now it seems kind of jumbled. Once I get the
weights I’ll post my 5 rep weights.
Thanks, Matt
|
| Back to Top |
|
| |
ah_dut
Moderator Group
Joined: 04 June 2005
Location: United Kingdom
Online Status: Offline
Posts: 1615
|
| Posted: 02 October 2006 at 18:00 | IP Logged
|
|
|
Why you want to lose weight is beyond me...Just ''harden up'' or improve your body composition, in my opinion far more useful but that's me.
Have you ever tried using this program? if so, I'm surprised you settled on it. Your excercise selection is good (though it would be nice if you said what precisely your core excercises are.)
However, the order in which you do it is a bit odd...Deadlifts come first because they're the most tiring lift (pretty much) as do things like cleans and snatches (because you need to be fresh to do em properly.)
I don't see the benefit in leg curls and extensionsbut lots of people do, I find deads and front squats do me just fine (no rack to back squat in.)
A sample program
Bench/Row (seated, dumbell, whatever) 5x5
Hypers/situps (not overly fond of them) 4x12
Curls/extensions 3x10
shoulder prehab, mobility or whatever your weakness is
Squats 5x5
Bench 3x6
Chin ups 3x6
Good mornings 4x6
Deadlift 5x5
Shrugs 4-5x12
Hypers 3x12
Pullup bar hangs
Clean and press 5x5
Front Squats (uncomfortable in the beginning) 4x6
(yes, perhaps an entire workout)
|
| Back to Top |
|
| |
Mattchew
Training Hard
Joined: 24 June 2006
Location: United States
Online Status: Offline
Posts: 11
|
| Posted: 03 October 2006 at 02:39 | IP Logged
|
|
|
I said nothing about losing weight, I'd like to gain like 15 pounds at least, I just want to lose fat, or as you say it improve my body composition. I wasn't set on that order, they just popped into my head that way. I was debating the leg curls too, but I dunno about it still, my dad may not allow me to do deadlift because he has a back injury(a car crash), and I'm not sure even if I had good form he'd allow it. The core exercises, negative dragon flags x 5, or like 3 full ones... uuh some rotating oblique type exercises, really havent gone through and chosen precisely, but not curl ups. I do have a rack that I can squat in, so I'll probly do back squats assuming I can get more weight that way. I may try out your program, and switch mine around some and see what is best for me.
And the isometrics and forearm exercises are for shooting in case ya'll didn't know (I had mentioned it in an earlier post, but I kinda doubt if you remember it).
Are the pull up bar hangs just hanging down to strengthen my grip or with my biceps contracted?
Thanks again
|
| Back to Top |
|
| |
ah_dut
Moderator Group
Joined: 04 June 2005
Location: United Kingdom
Online Status: Offline
Posts: 1615
|
| Posted: 03 October 2006 at 17:08 | IP Logged
|
|
|
gah! sorry, I cannot read anymore...
I'm just saying that the order you do things in is important. Big stuff first, small stuff last. Common sense really.
Back squats are good, but very, very difficult to do right. I don't think I've seen many good back squats at any gym I've been to (that wasn't a powerlifting one.)
Pullup bar hangs are in the bottom position to decompress the spine, very useful motion after deadlifts
|
| Back to Top |
|
| |
Mattchew
Training Hard
Joined: 24 June 2006
Location: United States
Online Status: Offline
Posts: 11
|
| Posted: 04 October 2006 at 21:51 | IP Logged
|
|
|
Haha, I actually hadn't thought about the order really. I probably would have figured it out after awhile, though. If I can get the form down for back squats well then I will do those, assuming I can hold more weight with back squats.
What is the best amount of time to be lifting weights? I want to get in an hour at least a day, plus hopefully some cardio, but it doesn't seem like it would take an hour. I'll also have alot more time lately now that I seem to have managed not to turn in some hws in my math class and don't have a grade quite up to snuff for governer's school....I am trying to lose fat as fast as possible, without of course losing muscle or hurting my health. I dont really have that much fat to lose, somehow managed to drop alot of it over the last year. So here goes another question! What is the best way to lose fat fairly quickly without losing muscle? I've checked out the spartan rapid weight lose program, but a). I can't afford it and b). I dont think my parents would let me do it for its extremeness.
Thanks for clarifying the pull up bar thing, that makes sense.
|
| Back to Top |
|
| |
ah_dut
Moderator Group
Joined: 04 June 2005
Location: United Kingdom
Online Status: Offline
Posts: 1615
|
| Posted: 05 October 2006 at 16:12 | IP Logged
|
|
|
I'm not hideously fond of fast weight loss programs etc because they're not really very healthy for people who are still growing. Personally, all I need to do to lose weight is not workout for a week, my weight flies down (and regularly does if I go trekking.)
I prefer to only really be lifting for an hour. In an hour and a half all of my workout should be done, from mobility, stretching. weights and cardio. But that's just me. I am not very good on high volume programs.
My best thought for losing weight is either a) high rep back squats (not recommended for you, if you don't have your form down) b) Tabata front squats/thrusters (super light if your ego can take it) c) super clean diet and all of the above
|
| Back to Top |
|
| |
Mattchew
Training Hard
Joined: 24 June 2006
Location: United States
Online Status: Offline
Posts: 11
|
| Posted: 06 October 2006 at 03:37 | IP Logged
|
|
|
Actually now that I think of it (when I'm not worn out), I'll be losing weight right quick enough anyway workin out an hour, plus cardio, a day, and with a cleaned up nice diet.
I just checked out the tabata, that is fairly intense, I must say.... I think my ego can take it, I mostly will be working out at home, probably go to the school gym some in the winter when it gets too cold to run outside, if that happens, I love winter.
The coach at school says I have a good form, but won't let me put on weight... So I just said screw that, plus we had to do like 50 reps, some crazy soccer workout thing that my friend told me to go to.
Well yea, thanks again, I'll report back with my lifts on saturday probly
Matt
|
| Back to Top |
|
| |
Mattchew
Training Hard
Joined: 24 June 2006
Location: United States
Online Status: Offline
Posts: 11
|
| Posted: 10 December 2006 at 19:45 | IP Logged
|
|
|
Just thought I'd report back and say I didn't give up or anything, but I've done a good job of hurting myself. Broke my toe and some part of my foot a little after i posted the last reply, and last night I did something to my knee(well actually the idiot who essentially knee'd me in the knee did) so I'm off to the doctors tomorrow afternoon. But I've been cleaning up my diet, but it hasnt helped alot when you can't do much moving around. I will hopefully be goin out and gettin the weights reeeaally soon and at least work my upper body....
|
| Back to Top |
|
| |
|
|
Active Topics 
Memberlist 
Search 
Help
Register 
Login
CombatFitness.co.uk Forum : Your diaries
Topic: Matt’s training diary
