Steed77

My goal is to gain approx. 5-10 lbs. of muslce but mainly to lose fat. I am currently at about 20-21%BF @205 lbs. I have my diet posted in the Diet/Nutrition Forum. I want to get down to at least 185lbs. and 10% BF...to start with by October!

Is this training schedule ideal for my goals?


My workout is as follows:

Cardio:

40 minutes/day; 6 days a week (elliptical X-trainer) I have switched to 40 min. 2x/week...first 20 HIIT and second 20 traditional...just to make a change for a while.
HR- 125-135 (Fat Burning Zone)





Weight/Resistance Training: BTW..I am using the Bowflex Motivator 2...if that means anything...also some dumbells!

Day 1: Chest

- Bench press(with cables) 160lb 3 sets of 15
- Incline Dumbell press w/ 35lb dumbbells 3 sets of 15
- Chest Flys w/ 100lb. (Cables)-Probably about 35-45lbs. realistically 3 sets of 15

Day 2: Back

- Lat Pull Downs 160lbs. 3 Sets of 15
- Seated Row 160 lbs. 3 Sets of 15
- Shrugs 35lb. Dumbells 4 Sets of 20
- Cable Straight Arm Pull-Down 60lb. 3 Sets of 15


Day 3: Legs

- Lunges w/ 20lb. Dumbells 3 Sets of 15
- Leg Extensions 100lb.(Cable) 4 Sets of 15
- Hamstring Curls 60lb. (Cable) 4 Sets of 15
- Straight Leg Deadlifts 20lb. Dumbells 3 Sets of 15
- Calf Raises-Straight Leg 4 Sets of 20

Day 4: Arms and Shoulders

Biceps
- Cable Curls 30lb. (Cable) 3 Sets of 15
- Hammer Curls 20lb. Dumbells 3 Sets of 15
- Cable Curls Palms Down 3 Sets of 15

Triceps
- Triceps Push-Downs w/ Cable 30 lb. 3 Sets of 15
- Triceps Pull-Downs Palms Up w/ Cable 30 lb. 3 Sets of 15
- Dips 3 Sets of 15

Shoulders
- Shoulder Raises 20lb Dumbells 3 Sets of 15
- Shoulder Anterior Raises 20lb. 3 Sets of 15
- Military Press 20lb Dumbells

Day 6: Abs

- 100 Crunches
- 50 Prayer Crunches with Cables 30lbs. (On knees, pulling down on cables)
- Leg Lifts laying on back 4 Sets of 15

Day 7: Rest

One of the other changes I have made this week is to go back to this:

CHEST/TRI's M,Th
BACK/BI's T,F
LEGS/SHOULDERS W/Sat
Abs Sun



I figure I will try this for a few weeks to change things up a bit. Then go back to 1x per week per body part.


Good idea/bad idea..as far as workout goes???? BTW...what is Natty PB? Is it NATURAL PB???

Thanks for any advice you can give me!

P-funk

check out the stickies. especially training 101.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Steed77

I appreciate you pointing me to training 101. However...I am not a newbie to working out. I guess I am just looking for someone to look over my routine/program for resistance training, and give some advice about it. New ideas? Methods? I believe you can learn something from anyone. So...if anyone would like to share what works for you, or what may work better for me...please post!

Thanks!

P-funk

okay....well, newbie or not......you still need a lot of work on your routine. that is why i directed you to it. your workout is pretty much a waste.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Steed77

Like your post Damn...I ask a question and tell you my situation and YOU get defensive...sheeshh! If you don't want to give any advice other than "look over there", or "your workout is pretty much a waste"...then don't post in this thread!

P-funk

I wrote the fucking thread so that I didn't ahve to keep posting the same thing. Help yourself to the information. Your workout sucks. if you can't handle that then don't ask for criticism.

I write that shit so that people can read and learn and hopefully be more effecient with they training programs and take the guess work out of things. then you get fucking blasted for telling people "here is the answer to your question. check it out."

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

PreMier

This is so great. And P is right, why would you post something.. ask an opinion.. and then get defensive? That doesnt make sense to me.. maybe you need to grow some thicker skin, or better yet open your mind and be willing to learn! I wont say anything, because I like my head and I dont want it chewed off. Good luck!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

P-funk

while we are on the topic you are doing way to much cardio.....and steady state cardio is pretty archaic anyway.

also, if you are trying to diet alll of that cardio and training 5 days a week is way to much so you can pretty much kiss whatever muscle you have bye bye.....if you are in a caloric defecit you need to watch your volume and prevent over training.

natty pb= natural peanut butter.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Steed77

It's not a matter of me being able to handle that YOU think my workout SUCKS! It's a matter of looking at the workout posted...giving some "helpful" advice. Telling me my workout "sucks" and that it is a "waste" doesn't tell me anything.

I am on here looking for help...if YOUR help is directing me to a link about traing, that is fine. I don't have a problem with that. If someone else comes along and gives me advice on what to change...that's fine too. BUT...like I said before...simply stating that my routine is a "waste" doesn't tell me anything about how to improve. That is all I'm saying.

I appreciate your help!

P-funk

okay, clearly it is to hard for you to go click the link and read the thred. God for bid you do some research for yourself....OH WAITE A MINUTE.....I ALREADY DID THE FUCKING RESEARCH FOR YOU AND I PUT IT INTO A READ-ABLE CLIFF NOTES VERSION AND YOU STILL WANT TO BITCH.

Okay here it is:

your workout sucks because:

1) you are training body parts. it is archaic and that is not how the body moves or processes information.

2) your loading paramters suck balls...what the fuck do you expect to see out of 15 reps? Are you SURE you aren't a newbie.

3) you train arms before shoulder.....more genious

4) your volume between pushes and pulls is un balanced

5) your leg workout wouldn't spark hypertrophy in a teen age girl

6) luckily you devoted an entire workout to abdominal training...genious...oh waite....no it's not.

7) you have the same amount of volume for your arms as you do for your major movements.....do you see a problem with this? I do!

8) You are doing DB overhead presses with the same wieght you are doing lateral and front raises with.

9) does any human being really need front raises? Do we need to have more anterior work after what we go through everyday?



Okay, now read that and tell me if your workout is still not a waste.....it is a fucking waste of time....your time and now a waste of my time because I had to go through and critque it for you because for some reason you were to proud to go and read the stickies and say "oh waite....i see what i nee to do....okay, this is easy. let me just plug in my exercises."

-p

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

PreMier

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Steed77

P-Funk...
Thank you for your guidance concerning my training. Have a great day


Oh and PreMier...nice pic! I thought I was the only one that tried to shave my own head

P-funk

glad I could be of help!

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Jodi

P - I sent him over here to have his workout reviewed. So please, it was not his fault, it was mine.

P-funk

okay...but i reviewed it.

*were did you send him from?

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Jodi

I helped critique his diet and he posted his training so I said to come over here and let one of you guys review it for him.

P-funk

okay.....well.....if he isn't to angry (since he probably hates me....it's okay though, most people in the training forum hate me) tell him he needs to:

- drop the body part routine and train more frequently:

upper
lower
off
upper
lower
off
off

- drop all that cardio

-up the intensity of his weight training. 15 reps wont get ya far.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Jodi

I told him about the cardio. I thought it was excessive too.

Thanks P

Sorry Steed - P really is a nice guy. I can understand his frustration and in the diet forum we get the same way. People asking the same thing over and over and over. This is the reason why we do have the stickies in these forums. I didn't mean to get you in trouble

nsimmons

Double up all the weight and shoot for 7-10 reps. A pfunk suggests do more upper/lower days.

Ive tried a push pull split for 6 months. I dont like it. I find chest/back arms/shoulder legs/abs works much better for me. Im much to fatigued to work the secondary muscles after heavy compound movements. Have been doing that for 7 weeks now and I'm a lot happier with the results.

Steed77

No, I'm cool man. I understand where you are coming from..and I did read your Sticky. I just wanted to get some feedback on this routine...and I got it

It's all good man...thanks for your help, really

Jodi...thanks for coming to my rescue

Steed77

Thanks for the advice nsimmons. I guess it comes down to trying new things and finding what works. But...I know that you need to mix your routine up to avoid plateus. Thanks for the info!!!

P-funk

you could also take that three day routine you are doing and give it more shoulder balance by performing movement planes INSTEAD of doing push/pull (I am not a fan of doing all pushes and all pulls on one day either. i break up my movement planes.).

You could do a three day routine like this:

day1 horizontal push/pull
bench press
one arm DB row
DB decline press
cable row
biceps curls

day2 legs
squat
RDL
lunges
hyperextensions
calves

day3- vertical push/pull
overhead DB press
chin ups
incline BB press
WG pulldown
triceps pressdown


hope that helps.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

PreMier

Damn straight, you should see how pissed my GF was when I cut my hair

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Steed77

Yeah...women get weird about hair for some reason...LOL..well at least mine does So...what do I do??? Make it look as bad as possible, and drag her out in public with me PRICELESS!!!