L.Millar

I'm a 37 year old female, I am close to 5'5, and currently weight 128lbs to 130lbs depending on the day, and have a medium build.

August last year I quit drinking and started on a healthier lifestyle, and "sort of diet" consisting of 1800 calories a day. Over 6 months I lost 30lbs easily and have stayed a constant 128lbs give or take since. I still have fat on my body though and would like to lean up and muscle up a lot more.

Please note: I work for horse owners during the day from 7am to 3pm or later, Monday to Friday, its a very active job, 6 - 8 hours straight of walking, lifting, and movement. Take my word, its a long day, and very tiring, but a labor of love too. I also ride and have my own horse to care for.

3 weeks ago I added weightlifting with my husband in the evenings 6 times a week (working each body part twice a week.) I have weight lifted before, but never as a 100% sober person, with such an active lifestyle, so far I am thrilled with the results. I do want to be sure I am maximizing my work out time though, and not doing too much or too little to reach my goals.

Here is the routine I have been doing:

Monday: Back Chest and Shoulders
Two exersizes per body part at least, 3 sets 8 - 12 reps.

Tuesday: Biceps and Triceps
Two exersizes per body part, 3 sets 8 - 10 reps.

Wed: Legs
Squats, Lunges, Hamstring Curls, Extensions, Calve Raises, 3 sets of 8 - 12 reps.

Thursday off (other than work)

Fri: Back, Chest and Shoulders
Sat: Biceps and Triceps (no barn work)
Sun: Legs (no barn work)

Repeat Week, with slightly changing exersizes.

I know it sounds like a lot on top of my job but I am managing it fine and don't see to run out of energy. I have been a stable worker for a year and a half now, so am used to the hard work conditions. I do feel my muscles have been worked after each weight session and the next day, which I would think is normal when trying to grow muscle?

I want to build more muscle, lean up, (think fitness model type, lean with nice muscling) Currently I have more fat than I would like, though, what I am doing now seems to be helping shift some of it.

I am very fit for the most part, but want to be sure I am on the right track with cardio (which I do get from work) and this program?

Any advice would be great, I hope my post makes sense.

Thanks.

L.Millar

joesmooth20

if your wanting to get lean, this is perhaps the best routine I've used for cutting

http://www.ironmagazineforums.com/sh...ad.php?t=60702 (IRON MANS' "Cutting Routine")

mike456

stop that program u posted immediately, u will definitly become overtrained, do a push, pull, legs and read the sticky's at the top
here is a very good routine if u want to try it:
Upper push
Off
Lower
Off
Upper pull
Off
Off

Upper push
· Flat BB Bench Press- 3 sets
· Incline Bench (45degree incline)- 3 sets
· Seated DB Overhead Press- 3 sets
· Dips- assisted if needed- 3
· Triceps extension- 2 sets

Upper pull
· Bent over BB row (BB)- 3 sets
· Seated Cable row- 3 sets
· Pull-ups or Lat pull-downs (Wide Overhand Grip)- 3 sets
· Cable or DB Lateral Raises or Upright rows- 3 sets
· Barbell curls- 2 sets

Lower
· Squats- 3 sets
· Leg Press- 2-3 sets
· Stiff Legged Dead lifts- 3 sets
· Leg Curls- 2-3 sets
· Calf raises- 3 sets
. Abs- 3sets

L.Millar

Thanks to you both for the info so far.

Mike456, if I follow the routine you posted, should I do the 3 sets with lower reps 6 - 8 for example, or stay with the 10 - 12 that I am doing now?

The routine sounds great by the way, most of the exersizes I do already, and though I don't have the equipment for some, I can find alternatives to them. I have only a flat bench, dumbells, a bar and an EZ Curl bar.

While I am driven to "over doing it" I'm fine to do less, if less (by less I mean fewer work outs) will lead to MORE in the end.

Can you advise on the reps for me, I'll go read the stickys as well.

Thank you so much.

L.Millar

Ok, read some of the stickys and have answered my own question.

Thanks again, I think I'll take your advice, and others advice and try the Push, Pull Split Routine starting tomorrow. Overtraining would be a huge problem for me with my work schedule, so if this stops that from happening and gives me maximum results then I'm all over it.

L.Millar

mike456

6-12reps

Tough Old Man

Hopefully P-Funk will see your post. If this guy can't help you, no one can

P-funk

push/pull is fine.

I prefer upper horizontal/legs/upper vertical

or

upper/lower/total body

or

total body 3 days a week.


Stick with around 5-8 repetition. It is ideal for both strength and hypertrophy. it is a high enough intensity to recruit a large amount of muscle fibers and increase protein degredation.

similiarly, you could work on 5-8 reps during your large "mass" type exercises and then do the "beach" exercises at a higher rep range, 10-12, and increase the amount of mechanical work/metabolic activity towards the end of the workout.

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

Ivonne's Blog on Health and Wellness!

Optimum Sports Performance

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

L.Millar

Thank you P-Funk...

Stupid question, what are "beach" exercises?

Thanks again for the great response, I have done a LOT of reading today and have a better grasp on what I should be doing. I guess I was still thinking "old school" more is better...lol.

Also, you mentioned doing "total body" 3 times per week, would that not be MORE than I am doing now training each muscle group 2 times a week? The Push/Pull seems to train each group once a week which I was starting to think was better the less is more approach.

I'm confused again, help. Should I train each group once or more?

L.Millar

P-funk

I prefer more frequent training since metabolic recovery takes place within the 48hrs after exercise. there is no reason to wait an entire week to train again! In fact, I think it is the thing that holds most people back. Great, more frequent stimulation with less volume is the way to go.


Beach exercises are things like....curls, pressdowns, lateral raises, etc....you know the "show" muscles.

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

Ivonne's Blog on Health and Wellness!

Optimum Sports Performance

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

L.Millar

Great thanks. I am on the right track then, but perhaps need to modify my routine, the push pull actually makes sense, and I'll do that twice a week rather than once. I like to work out most days, its something I enjoy.

What is the Vertical and Horizontal? I looked but didn't see a break down of that type of split.

Thanks for the prompt answers.

L.Millar

Tough Old Man

Come on U Know. Volleyball on the beach. Frisby.. Ect