Weekly Routine - Too Much or Too Little?

brazeneye · 12-19-2006, 11:16 AM

This is my weekly routine (which I have been doing for about 2 weeks thus far).. suggestions for tweaking greatly appreciated!

I am 22 years old, 5'3, a 'decent' (I carry my weight very well, this sound high for my height, but it looks okay on me) 145, seeking to lean down to 130-125.

Monday:
Morning: 20 minutes HIIT fasted on the stationary bike
Night:
Ab Workout:
3 sets - 30 reps Crunches
3 sets - 30 reps Reverse Crunch
2 sets - 15 reps Elbow to Knee Crunch
2 sets - 15 reps Lying Straight Leg Raises
3 sets - 30 reps Crunches with Twist
45 minute Pilates Tape
20 minutes HIIT on the stationary bike

Tuesday:
Night: 30 minutes steady moderate intensity - stationary bike
Leg Workout:
3 sets - 30 reps Squats w. 8 lb weight
3 sets - 30 reps Wide-stance Squats w. 8 lb weight
3 sets - 30 reps Calf Rocking with Dumbbells w. 8 lb weight
3 sets - 30 reps Lying Abduction
3 sets - 30 reps Lying Adduction

Arm/Shoulder Workout: (all using 8 lb weight)
3 sets - 20 reps Alternating Dumbbell Biceps Curls
3 sets - 20 reps Dumbbell Hammer Curls
3 sets - 20 reps Dumbbell Chest Press
3 sets - 20 reps Dumbbell Lateral Raises
3 sets - 20 reps Seated Dumbbell Reverse Flys
3 sets - 20 reps Dumbbell Wrist Curls
3 sets - 20 reps (each side) Seated Dumbbell Concentration Curls
3 sets - 20 reps Seated Dumbbell Concentration Curls
3 sets - 20 reps Dumbbell Shoulder Press

Wednesday:
Morning: 20 minutes HIIT fasted on the stationary bike

Thursday:
Night: 30 minutes steady moderate intensity - stationary bike
Leg Workout / Arm/Shoulder Workout

Friday:
Morning: 20 minutes HIIT fasted on the stationary bike

Saturday:
30 minutes steady moderate intensity - stationary bike
Ab Workout

Sunday:
30 minutes steady moderate intensity - stationary bike
Leg Workout / Arm/Shoulder Workout

**P-funk** · 12-19-2006, 11:17 AM

you should really read the stickies! that workout routine is very poor, give the goals you have.

brazeneye · 12-19-2006, 11:22 AM

Hahaha, I don't know where to start, and I am not sure how I would dissect it so that it would apply to me, being a girl.

JimSnow · 12-19-2006, 11:28 AM

27 sets in one day for a minor group? Axe that isolation mentality as much as you can.

13 set of abs? I do, well... almost none per week.

Two hours in the stickies will take you out of the suicide mode.

BTW - Your gender doesn't have a lot to do with the basic principles.

brazeneye · 12-19-2006, 11:30 AM

*sighs* *grabs reading glasses*

**P-funk** · 12-19-2006, 11:32 AM

Here are some points, that may be able to help you judge where you are at, and what you should do to get on the correct path:

1) if the goal is fat loss, I train my clients three days a week with total body workouts.

2) the workouts are short and intense, about 30-45min.....sometimes the clients ops to do cardio afterwards, usually they are pretty sapped.

3) the workouts begin with about 10min. of dynamic warm up.

4) I break it down into training cycles. If the client is a newbie and never done anything before, then they have to start at a base level of fitness.....I will use circuit training with them for the first 3-4 weeks to help get them. This helps elevate their base level of fitness, as well as alows us to address and postural problems that they may have.

5) after that, we move into using trisets...one lower body exercise, followed by a core exercise, follwed by an upper body exercise, followed by a short rest and then repeat. We don't do arms, we don't do shoulder raises....we use multijoint lifts. For example:

1a) squat
1b) plank
1c) push up

6) after that phase of training, they should be in pretty good conditioning and able to handle higher intensities, so we move to upper and lower supersets, with a rest after the last exercise. So, deadlifting, chin up, rest, repeat. We don't do much abdominal work. We usually save the core work for either the end of the workout (during the circuit or complex) or at the begining of the workout, as part of the warm up. The person should already have a pretty strong core at this point. After we do 3 supersets, we do a complex or a circuit to finish, as part of the conditioning. A complex might be something like....8 reps of each exercise without putting the DBs down:

DB squat and press
bent over DB row
DB reverse lunge
rest and repeat.

JimSnow · 12-19-2006, 11:43 AM

Quote:

Originally Posted by P-funk

Here are some points, that may be able to help you judge where you are at, and what you should do to get on the correct path:

1) if the goal is fat loss, I train my clients three days a week with total body workouts.

2) the workouts are short and intense, about 30-45min.....sometimes the clients ops to do cardio afterwards, usually they are pretty sapped.

3) the workouts begin with about 10min. of dynamic warm up.

4) I break it down into training cycles. If the client is a newbie and never done anything before, then they have to start at a base level of fitness.....I will use circuit training with them for the first 3-4 weeks to help get them. This helps elevate their base level of fitness, as well as alows us to address and postural problems that they may have.

5) after that, we move into using trisets...one lower body exercise, followed by a core exercise, follwed by an upper body exercise, followed by a short rest and then repeat. We don't do arms, we don't do shoulder raises....we use multijoint lifts. For example:

1a) squat
1b) plank
1c) push up

6) after that phase of training, they should be in pretty good conditioning and able to handle higher intensities, so we move to upper and lower supersets, with a rest after the last exercise. So, deadlifting, chin up, rest, repeat. We don't do much abdominal work. We usually save the core work for either the end of the workout (during the circuit or complex) or at the begining of the workout, as part of the warm up. The person should already have a pretty strong core at this point. After we do 3 supersets, we do a complex or a circuit to finish, as part of the conditioning. A complex might be something like....8 reps of each exercise without putting the DBs down:

DB squat and press
bent over DB row
DB reverse lunge
rest and repeat.

Isn't that going to consume a lot less time than what you are doing? It's guaranteed to be effective.

You've involved yourself in long and "unintense" fodder.

The key is brevity, intensity, rest... most effectively accomplished by utilizing the concert of the whole body.

brazeneye · 12-19-2006, 11:49 AM

All the workouts I do are to tapes, and each tape is 20 minutes long. The most I am playing with weights in a day is 40 minutes, which is my leg/arm day.

JimSnow · 12-19-2006, 11:54 AM

Quote:

Originally Posted by brazeneye

All the workouts I do are to tapes, and each tape is 20 minutes long. The most I am playing with weights in a day is 40 minutes, which is my leg/arm day.

You can do 27 sets in 40 minutes?

LOL. even with 8lb. weights - I couldn't do that.

Ultra-low intensity! Worthless.

StanUk · 12-19-2006, 11:55 AM

I would cut your reps in half. Stick to compound movements, that much isolation work is a waste of time in my opinion. 10 out of 10 for enthusiasm though

**P-funk** · 12-19-2006, 11:58 AM

Quote:

Originally Posted by brazeneye

All the workouts I do are to tapes, and each tape is 20 minutes long. The most I am playing with weights in a day is 40 minutes, which is my leg/arm day.

just read my post and use that as an idea to set up your program.

brazeneye · 12-19-2006, 12:02 PM

Quote:

Originally Posted by JimSnow

You can do 27 sets in 40 minutes?

LOL. even with 8lb. weights - I couldn't do that.

Ultra-low intensity! Worthless.

I'm not-so-Mighty Mouse!

JimSnow · 12-19-2006, 12:22 PM

Your gallery photos look pretty nice to me!

Your goals aren't gonna be difficult to acheive. Taking Funk's advice will get you more than what you expect in three months.

KarlW · 12-19-2006, 12:23 PM

Listen to what P says!

Understand the place that resistance training has in weight loss. That is, to build muscle (and overall body conditioning) so that when the bodyfat comes down there is shape underneath. Get the bf down through what you eat and cardio, and to some extent the calories expended when throwing weights around. Standing there doing 20 rep arm curls and wrist curls and lateral raises isn't going to do much for you. Firstly, 20 reps is generally to high (i.e. too little weight) to recruit the muscle fibres that will lead to any significant muscle growth. Secondly, stick to multi joint (compound) movements for maximum efficiency and overall growth of muscle (read "shape").

brazeneye · 12-19-2006, 12:28 PM

Quote:

Originally Posted by JimSnow

Your gallery photos look pretty nice to me!

Your goals aren't gonna be difficult to acheive. Taking Funk's advice will get you more than what you expect in three months.

Thanks. I think I'll definitly get more than I would expect especially since I've been beating around the bush this way.

Burner02 · 12-19-2006, 03:36 PM

I was gonna offer...but funky beat me to it...Welcome, read and grow!
heh...and puh-lease...don't ever say that you want to 'tone'..anything...

Burner02 · 12-19-2006, 03:37 PM

oh..and ditto about your gallery...
when you are ready, you can also start a journal, and we can help out with what you post

brazeneye · 12-19-2006, 03:39 PM

Quote:

Originally Posted by Burner02

I was gonna offer...but funky beat me to it...Welcome, read and grow!
heh...and puh-lease...don't ever say that you want to 'tone'..anything...

Hahaha, I want muscle, and I know you can't do any spot reducing.

brazeneye · 12-19-2006, 03:41 PM

Quote:

Originally Posted by Burner02

oh..and ditto about your gallery...
when you are ready, you can also start a journal, and we can help out with what you post

I'll create one once I come back from Xmas so I can post pictures (with my new camera I am getting .. haha), and I need a measuring tape, so then I can post my measurements and such.

Burner02 · 12-19-2006, 04:59 PM

Quote:

Originally Posted by brazeneye

Hahaha, I want muscle, and I know you can't do any spot reducing.

wahoo! You are on your way!

brazeneye · 12-19-2006, 05:03 PM

Burner02 · 12-19-2006, 07:48 PM

u keep doing that....I think you're gonna fit in here...just fine...again..welcome to IM

brazeneye · 12-19-2006, 07:51 PM

Thanks

Raz · 12-20-2006, 10:16 AM

Welcome back to IM cutie, yea P has outlined the basics as you know, lift 3x's a week and erm, if you need an intense cardio workout, erm, I could be your partner

**P-funk** · 12-20-2006, 10:43 AM

Quote:

Originally Posted by Raz

Welcome back to IM cutie, yea P has outlined the basics as you know, lift 3x's a week and erm, if you need an intense cardio workout, erm, I could be your partner

perv!

12-19-2006, 11:16 AM	#1
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 373 Photos: 4	Weekly Routine - Too Much or Too Little? This is my weekly routine (which I have been doing for about 2 weeks thus far).. suggestions for tweaking greatly appreciated! I am 22 years old, 5'3, a 'decent' (I carry my weight very well, this sound high for my height, but it looks okay on me) 145, seeking to lean down to 130-125. Monday: Morning: 20 minutes HIIT fasted on the stationary bike Night: Ab Workout: 3 sets - 30 reps Crunches 3 sets - 30 reps Reverse Crunch 2 sets - 15 reps Elbow to Knee Crunch 2 sets - 15 reps Lying Straight Leg Raises 3 sets - 30 reps Crunches with Twist 45 minute Pilates Tape 20 minutes HIIT on the stationary bike Tuesday: Night: 30 minutes steady moderate intensity - stationary bike Leg Workout: 3 sets - 30 reps Squats w. 8 lb weight 3 sets - 30 reps Wide-stance Squats w. 8 lb weight 3 sets - 30 reps Calf Rocking with Dumbbells w. 8 lb weight 3 sets - 30 reps Lying Abduction 3 sets - 30 reps Lying Adduction Arm/Shoulder Workout: (all using 8 lb weight) 3 sets - 20 reps Alternating Dumbbell Biceps Curls 3 sets - 20 reps Dumbbell Hammer Curls 3 sets - 20 reps Dumbbell Chest Press 3 sets - 20 reps Dumbbell Lateral Raises 3 sets - 20 reps Seated Dumbbell Reverse Flys 3 sets - 20 reps Dumbbell Wrist Curls 3 sets - 20 reps (each side) Seated Dumbbell Concentration Curls 3 sets - 20 reps Seated Dumbbell Concentration Curls 3 sets - 20 reps Dumbbell Shoulder Press Wednesday: Morning: 20 minutes HIIT fasted on the stationary bike Thursday: Night: 30 minutes steady moderate intensity - stationary bike Leg Workout / Arm/Shoulder Workout Friday: Morning: 20 minutes HIIT fasted on the stationary bike Saturday: 30 minutes steady moderate intensity - stationary bike Ab Workout Sunday: 30 minutes steady moderate intensity - stationary bike Leg Workout / Arm/Shoulder Workout
	Jaw Dropper In Progress

12-19-2006, 11:17 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	you should really read the stickies! that workout routine is very poor, give the goals you have.
	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

12-19-2006, 11:22 AM	#3
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 373 Photos: 4	Hahaha, I don't know where to start, and I am not sure how I would dissect it so that it would apply to me, being a girl.
	Jaw Dropper In Progress

12-19-2006, 11:28 AM	#4
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	27 sets in one day for a minor group? Axe that isolation mentality as much as you can. 13 set of abs? I do, well... almost none per week. Two hours in the stickies will take you out of the suicide mode. BTW - Your gender doesn't have a lot to do with the basic principles.
	"Wait 'till you see special photos of my old man butt in April!"

12-19-2006, 11:30 AM	#5
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 373 Photos: 4	sighs grabs reading glasses
	Jaw Dropper In Progress

12-19-2006, 11:32 AM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Here are some points, that may be able to help you judge where you are at, and what you should do to get on the correct path: 1) if the goal is fat loss, I train my clients three days a week with total body workouts. 2) the workouts are short and intense, about 30-45min.....sometimes the clients ops to do cardio afterwards, usually they are pretty sapped. 3) the workouts begin with about 10min. of dynamic warm up. 4) I break it down into training cycles. If the client is a newbie and never done anything before, then they have to start at a base level of fitness.....I will use circuit training with them for the first 3-4 weeks to help get them. This helps elevate their base level of fitness, as well as alows us to address and postural problems that they may have. 5) after that, we move into using trisets...one lower body exercise, followed by a core exercise, follwed by an upper body exercise, followed by a short rest and then repeat. We don't do arms, we don't do shoulder raises....we use multijoint lifts. For example: 1a) squat 1b) plank 1c) push up 6) after that phase of training, they should be in pretty good conditioning and able to handle higher intensities, so we move to upper and lower supersets, with a rest after the last exercise. So, deadlifting, chin up, rest, repeat. We don't do much abdominal work. We usually save the core work for either the end of the workout (during the circuit or complex) or at the begining of the workout, as part of the warm up. The person should already have a pretty strong core at this point. After we do 3 supersets, we do a complex or a circuit to finish, as part of the conditioning. A complex might be something like....8 reps of each exercise without putting the DBs down: DB squat and press bent over DB row DB reverse lunge rest and repeat.
	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

12-19-2006, 11:49 AM	#8
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 373 Photos: 4	All the workouts I do are to tapes, and each tape is 20 minutes long. The most I am playing with weights in a day is 40 minutes, which is my leg/arm day.
	Jaw Dropper In Progress

12-19-2006, 11:55 AM	#10
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	I would cut your reps in half. Stick to compound movements, that much isolation work is a waste of time in my opinion. 10 out of 10 for enthusiasm though

12-19-2006, 12:22 PM	#13
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	Your gallery photos look pretty nice to me! Your goals aren't gonna be difficult to acheive. Taking Funk's advice will get you more than what you expect in three months.
	"Wait 'till you see special photos of my old man butt in April!"

12-19-2006, 12:23 PM	#14
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	Listen to what P says! Understand the place that resistance training has in weight loss. That is, to build muscle (and overall body conditioning) so that when the bodyfat comes down there is shape underneath. Get the bf down through what you eat and cardio, and to some extent the calories expended when throwing weights around. Standing there doing 20 rep arm curls and wrist curls and lateral raises isn't going to do much for you. Firstly, 20 reps is generally to high (i.e. too little weight) to recruit the muscle fibres that will lead to any significant muscle growth. Secondly, stick to multi joint (compound) movements for maximum efficiency and overall growth of muscle (read "shape").
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

12-19-2006, 03:36 PM	#16
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	I was gonna offer...but funky beat me to it...Welcome, read and grow! heh...and puh-lease...don't ever say that you want to 'tone'..anything...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-19-2006, 03:37 PM	#17
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	oh..and ditto about your gallery... when you are ready, you can also start a journal, and we can help out with what you post
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-19-2006, 05:03 PM	#21
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 373 Photos: 4
	Jaw Dropper In Progress

12-19-2006, 07:48 PM	#22
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	u keep doing that....I think you're gonna fit in here...just fine...again..welcome to IM
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-19-2006, 07:51 PM	#23
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 373 Photos: 4	Thanks
	Jaw Dropper In Progress

12-20-2006, 10:16 AM	#24
Raz Registered User Join Date: Feb 2006 Location: UK Posts: 505	Welcome back to IM cutie, yea P has outlined the basics as you know, lift 3x's a week and erm, if you need an intense cardio workout, erm, I could be your partner
	Cow Pimp - If you don't train your legs you're a dumbfuck. I'm not going to elaborate on why. If it isn't obvious to you, then you deserve the marginal results that you get and hideously unbalanced/injury prone physique that you will build.