Help with routine...

[GWM]

I have been working out a month, and I am looking for advice on a routine. I am willing to work hard, but I want to keep my workout under 90 minutes.

I am 46 years old, 6'2" and 320 lbs (yeah, I know). I attended college on a football scholarship many years ago, and lifted heavily so I know technique. Until recently, I haven't been in a weight room for about 20 years.

I tend to get big and strong quickly. Back in the day, I went from benching 250 to 350 in about 90 days. My legs are still strong. I used to be able to deadlift 700 lbs. I am working out with about 350 lbs on a leg press machine.

I have recently had a physical, and I am actually in good shape. My blood pressure is 120/70 and my blood work is fine.

My goals are:

1. Lose weight. I'd like to drop 80 pounds.
2. Get stronger and more toned without bulking up much.

My current program is as follows:

Warmup: 7 minutes on the bicycle
Cardio: 20 minutes on bicycle - "Alpine Pass" program. I am trying to keep my heart rate between 125 and 145 beats per minute. Cardio is after the weight workout.

Mon - Thursday
3 sets of 8-10 reps (all machines)
Bench
Chest fly
Lat pulls
Rows
Military
Curls
Triceps extensions


Tues - Friday
3 sets of 8-10 reps (all machines)
Situp machine
Cruch machine
Back extension machine
Leg press
Leg Extension
Leg curl
Calf extension

Is this the right workout? If so, should I vary the weights for each set? Some say start heavy and work down, others sy start light and work up. I am currently keeping the weight the same for each set. When I can do 10 or more reps for each set on a machine, I add weight for the next workout.

What about cardio? What should I be doing? I prefer the bike because it keeps the load off my knees and back. After I drop some weight I will go to an eliptical trainer.

Advice anyone?

 

[T_man]

I have been working out a month, and I am looking for advice on a routine. I am willing to work hard, but I want to keep my workout under 90 minutes.

I am 46 years old, 6'2" and 320 lbs (yeah, I know). I attended college on a football scholarship many years ago, and lifted heavily so I know technique. Until recently, I haven't been in a weight room for about 20 years.

I tend to get big and strong quickly. Back in the day, I went from benching 250 to 350 in about 90 days. My legs are still strong. I used to be able to deadlift 700 lbs. I am working out with about 350 lbs on a leg press machine.

I have recently had a physical, and I am actually in good shape. My blood pressure is 120/70 and my blood work is fine.

My goals are:

1. Lose weight. I'd like to drop 80 pounds.
2. Get stronger and more toned without bulking up much.

My current program is as follows:

Warmup: 7 minutes on the bicycle
Cardio: 20 minutes on bicycle - "Alpine Pass" program. I am trying to keep my heart rate between 125 and 145 beats per minute. Cardio is after the weight workout.

Mon - Thursday
3 sets of 8-10 reps (all machines)
Bench
Chest fly
Lat pulls
Rows
Military
Curls
Triceps extensions


Tues - Friday
3 sets of 8-10 reps (all machines)
Situp machine
Cruch machine
Back extension machine
Leg press
Leg Extension
Leg curl
Calf extension

Is this the right workout? If so, should I vary the weights for each set? Some say start heavy and work down, others sy start light and work up. I am currently keeping the weight the same for each set. When I can do 10 or more reps for each set on a machine, I add weight for the next workout.

What about cardio? What should I be doing? I prefer the bike because it keeps the load off my knees and back. After I drop some weight I will go to an eliptical trainer.

Advice anyone?

250-350 in 90 days??? over 1lb a day?? That certainly cant have been anywhere near even 50% muscle

But yea the routine could be better, involving more compound movements. Furthermore lower reps are best when trying to lose fat but maintain the muscle, which is what you wanna do right??

The Lower body day isn't good at all. You need things like squats, deadlifts, lunges and stuff.
Upper body doesn't look as bad although it could use more compounds and maybe toss in some full body motion things in there like clean and press, take away lat pulldowns and do pull ups if you have an assisted station.
I would also split the workout into a 4 day split too. Making it easier to do a higher intensity without being too taxing on you and your CNS.
To burn more fat you might wanna also do shorter, intense cardio like HIIT etc, and maybe incorporate circuits into your workout. It would be hard to circuit with heavy compounds though.

How is your bodily condition?? any injuries??

Since your goal is slimming down, I'll be the first to tell you that it's all in the diet. Use FitDay - Free Weight Loss and Diet Journal and post your daily calorie intakes, as well as supplements. People here can then provide you with the personal assistance you need rather than general help.

 

[GWM]

That was 250 - 350 bench press, not weight gain

 

[T_man]

oh yea my bad i was gonna say it was impossible to gain 100lb in 90 days of weight