Monday Workout -this is first time working out with weights on own at home. I did a 4 week workout bootcamp in July with a Personal trainer and I tried to learn from her all I could about form,ect during that 4 weeks. Thank you for your help and imput
Elliptical-Warmup 5 min @ Level 5
Chest
Dumbbell Press 15x3 7# Dumbbells
Dumbbell Fly 15x3 7#Dumbbells
Triceps
Kickbacks 15 x 3 w/45 sec break using 7#dumbbells)
Overhead Extensions-15x3 used 10# dumbbell)
Biceps
Bicep Curls 15x3 7#
Hammerhead Curls 15x3 7#
Back
Overhead Extension 15x3 10#
Upper & Middle Back Rows (Bands)
Lower Back on Floor
Legs
Laying Leg Extensions *could not do more than 5x3
Stiff Leg Deadlifts 3x10 7# *gave lower back probs dont like these
Shoulders
Dumbbell Press 15x3 7#
Front & Side Dumbbell Raises 15x3 & 7#
Was going to do Cardio afterwards for 20 min but muscle were marshmellows.
Later,
CJ
CJs Workout Journal
Moderators: Boss Man, cassiegose
yu have a lot of ineffective exercises that won;t burn fat or build muscle so we should get riof these first (fly, kickback, overhead extension, both curls, the back overhead extensions which i assume are pullovers, DEFINATLEY lower back on floor - don't do these ever again, leg extension, front/side raises)
you need something like this:
1 - squats x 15, push ups x as many as you can, db rows x 15, shoulder press x 15, ab plank x as long as you can x 3 circuits resting 1 - 2mins after doing all 5 exercises in a row
2 - lunges x 15, floor bench press x 15, chest supported rows x 15, single arm shoulder press x 15, side ab plank x as long as you can...same as above
rotate through these for 3/week
you need something like this:
1 - squats x 15, push ups x as many as you can, db rows x 15, shoulder press x 15, ab plank x as long as you can x 3 circuits resting 1 - 2mins after doing all 5 exercises in a row
2 - lunges x 15, floor bench press x 15, chest supported rows x 15, single arm shoulder press x 15, side ab plank x as long as you can...same as above
rotate through these for 3/week
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steveabode
- STARTING OUT
- Posts: 34
- Joined: Wed Dec 31, 1969 7:33 pm
Who are we talking about here?
(Swanso5- have you had a look at this trainee's profile mate?)
50 year old female, medical profession, 1.67m tall, 82kg weight...
There's not a chance in the world that this person should be performing ANY form of weighted squat, deadlift or lunge until she gets more control of the excess weight that's being carried right now- I don't think she'll be right for performing the planks quite yet either...
If this lady came to me for athletics training I would suggest:
GO to the local gym- join up for 1 year
Supplement now with manufacturers recommended doses of
Cod-liver Oil
Chondroitin & Glucosamine
A post-menopausal specific multi-vitamin
In the gym:
10 mins walking on the treadmill
10 mins "Concept" rowing on level 2 to 3
10-15 minutes controlled body rolling ie. swing arms, hips rotations etc for dynamic warmup
1 x all the pieces of static machine kit in the gym, work at the levels set by the gym pro for a three-month target of 6-8kg (14 to 18lbs) weight loss and a 10-15% strength gain.
15 minutes warmdown on the bikes- half upright, half recumbent
15-20mins gentle stretching- guided by gym pro for gradually increasing flexibility
Hit the sauna/steam room for 20-30 mins
Cool shower
minimum 7.5 hours sleep
At more like 65kg- realistically achievable with good work in about 7-9 months this person will have re-built the necessary cartilage and restocked calcium levels to start thinking about squats, lunges with weights. A really good one for immediately starting to tone and strenghten your core is sitting on a swiss stability ball at work and at home as much as workably possible! (Not if you have a drink though!!!)
I hope this helps CJ!
Steve Bode
50 year old female, medical profession, 1.67m tall, 82kg weight...
There's not a chance in the world that this person should be performing ANY form of weighted squat, deadlift or lunge until she gets more control of the excess weight that's being carried right now- I don't think she'll be right for performing the planks quite yet either...
If this lady came to me for athletics training I would suggest:
GO to the local gym- join up for 1 year
Supplement now with manufacturers recommended doses of
Cod-liver Oil
Chondroitin & Glucosamine
A post-menopausal specific multi-vitamin
In the gym:
10 mins walking on the treadmill
10 mins "Concept" rowing on level 2 to 3
10-15 minutes controlled body rolling ie. swing arms, hips rotations etc for dynamic warmup
1 x all the pieces of static machine kit in the gym, work at the levels set by the gym pro for a three-month target of 6-8kg (14 to 18lbs) weight loss and a 10-15% strength gain.
15 minutes warmdown on the bikes- half upright, half recumbent
15-20mins gentle stretching- guided by gym pro for gradually increasing flexibility
Hit the sauna/steam room for 20-30 mins
Cool shower
minimum 7.5 hours sleep
At more like 65kg- realistically achievable with good work in about 7-9 months this person will have re-built the necessary cartilage and restocked calcium levels to start thinking about squats, lunges with weights. A really good one for immediately starting to tone and strenghten your core is sitting on a swiss stability ball at work and at home as much as workably possible! (Not if you have a drink though!!!)
I hope this helps CJ!
Steve Bode
Can respect what you're saying Steve, but visa vie the Calcium levels, the individual is eating Cheese and Yoghut in the diet, as I advised recently on such things, and she was already eating them, and possibly Calcium in the veggies too.
Plus this persons already done Bootcamp stuff before, and wasn't given any no-no's it would appear from the people there, but obviously I don't know where that was, or who took it, or what their background was with such individuals.
If it's Cartilage problems of any sorts, I would be inclined to say things like Chitosan or Cartazyne might be good choices, as Chondritin, Shark Cartilage, Glucosamine etc etc, are good, but may be more like inflammation suppressors, rather than Cartilage protectors, which I believe Cartazyne and Chitosan both are.
Like I say sincerely no disrespect intended. You've always been a valued participant here.
Plus this persons already done Bootcamp stuff before, and wasn't given any no-no's it would appear from the people there, but obviously I don't know where that was, or who took it, or what their background was with such individuals.
If it's Cartilage problems of any sorts, I would be inclined to say things like Chitosan or Cartazyne might be good choices, as Chondritin, Shark Cartilage, Glucosamine etc etc, are good, but may be more like inflammation suppressors, rather than Cartilage protectors, which I believe Cartazyne and Chitosan both are.
Like I say sincerely no disrespect intended. You've always been a valued participant here.
8/26 Tues & 8/27 Wed
I will just do as you said and let me know if I should change.
Tues 8/26/08
AM-Elliptical 20 min Intervals
PM-30 minutes of skipping, med. ball catch, stepper, jumping jacks,knee slaps, stretches
Wed 8/27/08
Early PM-3 sets/2 minute break/10# dbs
squats x15
full pushups x5/4/4
db rows x 15
shoulder press x15
ab plank 40 sec
followed by
lunges x15
floor bench press x15
chest supported rows x 15
single arm shoulder press x 15
side ab plank (tried but couldnt do but 1)
15 min break-ran errand
Elliptical 15 minutes Intervals
Great workout, but very hungry afterwards. I think this plan is very workable for me. I am working on the fat loss per diet journal. All I take is Calcium Tab w/Vit D. I am looking for a good Multi Vitamin and quality Krill Oil to take also. But that all I was aware that I needed. Comment please, I am confused.
Later, CJ
Tues 8/26/08
AM-Elliptical 20 min Intervals
PM-30 minutes of skipping, med. ball catch, stepper, jumping jacks,knee slaps, stretches
Wed 8/27/08
Early PM-3 sets/2 minute break/10# dbs
squats x15
full pushups x5/4/4
db rows x 15
shoulder press x15
ab plank 40 sec
followed by
lunges x15
floor bench press x15
chest supported rows x 15
single arm shoulder press x 15
side ab plank (tried but couldnt do but 1)
15 min break-ran errand
Elliptical 15 minutes Intervals
Great workout, but very hungry afterwards. I think this plan is very workable for me. I am working on the fat loss per diet journal. All I take is Calcium Tab w/Vit D. I am looking for a good Multi Vitamin and quality Krill Oil to take also. But that all I was aware that I needed. Comment please, I am confused.
Later, CJ
I've heard Krill Oil is good, and yes it should be fine. I read recently a possible side effect might be a bit of indegestion, but I've not commonly observed regular reports from anything I've seen which would indicate it's a common problem.
It could just be either something to do with brand, or occasional production issues, but I'd say on balance go for it if you like, you'll probably be fine.
It could just be either something to do with brand, or occasional production issues, but I'd say on balance go for it if you like, you'll probably be fine.
i'm pretty sure i never said anything about loaded squats, and deadlifts...re-read and then apolgoise
anyone can perform planks, there's a million variations...i train plenty of folks over 50 and they all do similar programs to this...yes i am right there training them but what do you expect from an internet program? it will never be a perfect fit
why don't you read her profile, is she after an athletic program???
why all the supp's?? how about simply aiming for breakfast everyday inititally...you're assuming an awful lot from the looks of those supp's
sauna/steam room??? goodness me.....
right enough of the rant...
- only 1 session a day, don;t get too far ahead of yourself...i'd go with the intervals
- use what wt fits the exercise if you can or you'll short change some of them...10pds will be 10 x harder for shoulder presses than rows and squats
- stick with prone plank for now then
- maybe just 1 cardio option after the curcuits, remneber 45mins is all you need to do...do it harder not for longer
- your getting hungry from your metabolism increasing which is exactly what we want so eat up, you won't gain fat i assure you
- krill oil?? what's qwrong with regular old fish oil??
anyone can perform planks, there's a million variations...i train plenty of folks over 50 and they all do similar programs to this...yes i am right there training them but what do you expect from an internet program? it will never be a perfect fit
why don't you read her profile, is she after an athletic program???
why all the supp's?? how about simply aiming for breakfast everyday inititally...you're assuming an awful lot from the looks of those supp's
sauna/steam room??? goodness me.....
right enough of the rant...
- only 1 session a day, don;t get too far ahead of yourself...i'd go with the intervals
- use what wt fits the exercise if you can or you'll short change some of them...10pds will be 10 x harder for shoulder presses than rows and squats
- stick with prone plank for now then
- maybe just 1 cardio option after the curcuits, remneber 45mins is all you need to do...do it harder not for longer
- your getting hungry from your metabolism increasing which is exactly what we want so eat up, you won't gain fat i assure you
- krill oil?? what's qwrong with regular old fish oil??
Fish Oil is becoming old hat it may seem. Krill supposedly trumps it from what I've read before. Not that I've done massive indepth research into it.
Certainly I don't believe it gives you as much potential for Fishy Burps, and I believe it retains more nutrient content in the production process, or something like that.
Personally I would say the supplements suggested are fine, I mean too many people don't take them who should, including big lifters, but also many people over 50, might benefit, because that's when you really start to physically decline.
Better to ward off or delay the possibilities of Arthritis and Osteoarthritis before they happen. Can't hurt anyroad.
I personally think the Sauna or Steam room should definitely be limited to 20 minutes only. I think 30 is too much, especially from what I've seen on the side of the one at Gym, (which I never use), 20 is a max limit.
Certainly I don't believe it gives you as much potential for Fishy Burps, and I believe it retains more nutrient content in the production process, or something like that.
Personally I would say the supplements suggested are fine, I mean too many people don't take them who should, including big lifters, but also many people over 50, might benefit, because that's when you really start to physically decline.
Better to ward off or delay the possibilities of Arthritis and Osteoarthritis before they happen. Can't hurt anyroad.
I personally think the Sauna or Steam room should definitely be limited to 20 minutes only. I think 30 is too much, especially from what I've seen on the side of the one at Gym, (which I never use), 20 is a max limit.
-
steveabode
- STARTING OUT
- Posts: 34
- Joined: Wed Dec 31, 1969 7:33 pm
comments:
So perhaps I am bordering on the over-protective when it comes to programs- unfortunately I've seen too many adults get really enthusiastic about getting in shape (in case via athletics) only to work like headcases and give up after 3 months when they get knee, hip, back, shoulder tears...
reason for saying about "if she came to me" was that I would never put a 50 year old female onto squats or lunges with any kind of weight at all and certainly avoid full pushups. The circuit aspect of Swans suggestion is admirable though. as is
"...yes i am right there training them but what do you expect from an internet program? it will never be a perfect fit"
So if I err on the side of caution it's on the flip-side of others maybe making assumptions about someone's level of ability and fitness. So Swan, if your suggestion of squats and lunges was specified with no weights then I apologoise.
As for the sauna- a great way to relax and rewards oneself for a good quality session... Mixing up the saunas, steam room, plunge, aromatherapy areas and relaxation areas in modern saunas is fun and really sociable- another string to the bow in learning about your training and the people in similar situations to yourself.
Bossman- thanks for the info on Chitozan and Cartazyne- I will do some research of own on that front. The other three supps I suggested have healed knee pain in around a year and I have had personal recommendation from some of our senior athletes too.
As it's a forum I think we all have different advice and life-experience to offer, as long as we all remind ourselves that the people seeking advise may not be giving us the whole story. Only MD's, nutritionists and training pros with full access to a person's history including blood-pressure, past injuries, inherent cardiac conditions, etc etc etc are in any position to insurably give full advise on these matters. No disrespect intended Swans- just giving another side to the story as I see it.
Thanks to Swanso5, Bossman and CJ for making one interesting discussion so far...
Steve
reason for saying about "if she came to me" was that I would never put a 50 year old female onto squats or lunges with any kind of weight at all and certainly avoid full pushups. The circuit aspect of Swans suggestion is admirable though. as is
"...yes i am right there training them but what do you expect from an internet program? it will never be a perfect fit"
So if I err on the side of caution it's on the flip-side of others maybe making assumptions about someone's level of ability and fitness. So Swan, if your suggestion of squats and lunges was specified with no weights then I apologoise.
As for the sauna- a great way to relax and rewards oneself for a good quality session... Mixing up the saunas, steam room, plunge, aromatherapy areas and relaxation areas in modern saunas is fun and really sociable- another string to the bow in learning about your training and the people in similar situations to yourself.
Bossman- thanks for the info on Chitozan and Cartazyne- I will do some research of own on that front. The other three supps I suggested have healed knee pain in around a year and I have had personal recommendation from some of our senior athletes too.
As it's a forum I think we all have different advice and life-experience to offer, as long as we all remind ourselves that the people seeking advise may not be giving us the whole story. Only MD's, nutritionists and training pros with full access to a person's history including blood-pressure, past injuries, inherent cardiac conditions, etc etc etc are in any position to insurably give full advise on these matters. No disrespect intended Swans- just giving another side to the story as I see it.
Thanks to Swanso5, Bossman and CJ for making one interesting discussion so far...
Steve
Steve you've hit the nail on the head.
Some peoplw will be guarded about their situation, I'm not saying the poster here is or isn't, if tehy are perhaps personal reasons are involved, which I would respect, even if they declined to say if they told us all the salient points or didn't.
Also you're right about different peoples backgrounds, self teaching, experience etc etc. If we all droned to the same tune, life would be boring.
Bodyweight stuff for 6 weeks, Bodypart Splits for ever more, Protein Powder only after training, (Carb free only), Creatine after 1 year, Steroids only if you really want them, eat 4,000+ calorie after 5 years, no exceptions, get at least 40lbs of mass on you, it's mandatory.
If that was the way all guys were supposed to do it, I'd have stopped long ago
So of course things are going to be viewed differently by the individual, and of course the person may decide to follow all, some or none of the advice or suggestions given, and as long as they respect us in their response to assistance requested by them, I would respect their choice of path to follow thereafter
.
I'm glad you got over your Knee problem. I can't say 100%, how directly the products you took helped, as they might have had direct healing influences, or just created a medium, for the body to initiate it's own healing processes, but either way I see benefit in what you suggested.
Some peoplw will be guarded about their situation, I'm not saying the poster here is or isn't, if tehy are perhaps personal reasons are involved, which I would respect, even if they declined to say if they told us all the salient points or didn't.
Also you're right about different peoples backgrounds, self teaching, experience etc etc. If we all droned to the same tune, life would be boring.
Bodyweight stuff for 6 weeks, Bodypart Splits for ever more, Protein Powder only after training, (Carb free only), Creatine after 1 year, Steroids only if you really want them, eat 4,000+ calorie after 5 years, no exceptions, get at least 40lbs of mass on you, it's mandatory.
If that was the way all guys were supposed to do it, I'd have stopped long ago
So of course things are going to be viewed differently by the individual, and of course the person may decide to follow all, some or none of the advice or suggestions given, and as long as they respect us in their response to assistance requested by them, I would respect their choice of path to follow thereafter
.I'm glad you got over your Knee problem. I can't say 100%, how directly the products you took helped, as they might have had direct healing influences, or just created a medium, for the body to initiate it's own healing processes, but either way I see benefit in what you suggested.
8/28 Thurs. Okay this was different. Went to friends home gym and used this circuit. Is this a waste? Total workout was about 45 min, went fast. Was fun, but was it effective for fat loss goal? If so I could do this T & Th there and Sat do plan you gave by myself at home. Each exercise had two parts. We did each part 45 sec/15 minute break/then second part 45 seconds and then moved onto next number. Did two sets. I felt great. All the weights were challenging but not too hard. With exception of the Barbell 21's...that felt too light and worthless. But I have never did barbell. And its free:-)
1. Floor-Dumbbell Bench Press or Ball Dumbbell Chest Press 10#-then Butt Kicks or High Knees-fast
2. Machine-Seated Rows ?# forgot-then
Hopscotch jumping
3. Dumbbell Military Press 10# -then
Stepper-fast as can
4. Machine-Lat Pull Downs Rope 5#-then
Elliptical Fast as can
5. Barbell 21's 5#(felt way too light)-then
Twist Stretching
6. Lunges -then
Skip rope fast as can
7. Machine-Leg Raises 10# -then
Skaters
8. Planks
then 3 Steps up & Down fast
9. Squats-then
High Kick to Hand
Repeat 1-9 again.
Stretch out
Abs 15 sec x 2 times each one
1. Abwheel
2. Stability Ball Jack Knife 15secx2
3. Mountain Climbers ( I am terrible at these, but they are new)
4. Ball Pass Crunches
Fri 8/29
Elliptical 20 minute intervals-felt good, but worked at end even though I only used level 5 & 6
1. Please comment on friends circuit, if it will be beneficial for goal?
Thank you for any help and comments. I appreciate them. Oh, FYI, I dont have any physical or medical existing problems known ( except for hypthyroid and fat problem), nor am I aware of any cartlidge problems. I have lived in Florida most of life, and consider myself active. I enjoy swimming daily, bicycling, and playing sports with children and grandson. doctor says I am fine to exercise.
Just a little history.
Later,
CJ
1. Floor-Dumbbell Bench Press or Ball Dumbbell Chest Press 10#-then Butt Kicks or High Knees-fast
2. Machine-Seated Rows ?# forgot-then
Hopscotch jumping
3. Dumbbell Military Press 10# -then
Stepper-fast as can
4. Machine-Lat Pull Downs Rope 5#-then
Elliptical Fast as can
5. Barbell 21's 5#(felt way too light)-then
Twist Stretching
6. Lunges -then
Skip rope fast as can
7. Machine-Leg Raises 10# -then
Skaters
8. Planks
then 3 Steps up & Down fast
9. Squats-then
High Kick to Hand
Repeat 1-9 again.
Stretch out
Abs 15 sec x 2 times each one
1. Abwheel
2. Stability Ball Jack Knife 15secx2
3. Mountain Climbers ( I am terrible at these, but they are new)
4. Ball Pass Crunches
Fri 8/29
Elliptical 20 minute intervals-felt good, but worked at end even though I only used level 5 & 6
1. Please comment on friends circuit, if it will be beneficial for goal?
Thank you for any help and comments. I appreciate them. Oh, FYI, I dont have any physical or medical existing problems known ( except for hypthyroid and fat problem), nor am I aware of any cartlidge problems. I have lived in Florida most of life, and consider myself active. I enjoy swimming daily, bicycling, and playing sports with children and grandson. doctor says I am fine to exercise.
Just a little history.
Later,
CJ
Staying with it
Just a update on workout schedule for the past 10 days.
Sat,Mon, Wed, Fri- Elliptical 20 min doing 30 second fast as I can Intervals every 1-2 minutes.
Sun, Thurs-3 times
squats x15
full pushups x6/6/4
db rows x 15
shoulder press x15
ab plank 1 min
followed by
lunges x15
floor bench press x15
chest supported rows x 15
single arm shoulder press x 15
ab plank 1 min
Tues- friends home gym routine 45 min exer/15 rest
1. Ball Dumbbell Chest Press 10#-then
Butt Kicks or High Knees-fast
2. Machine-Seated Rows -then
Mountain Climb
3. Dumbbell Military Press 10# -then
Stepper-fast as can
4. Machine-Lat Pull Downs Rope 5#-then
Elliptical Fast as can
5. Barbell 21's 5#(worthless too light)-then
Twist Stretching
6. Lunges -then
Skip rope fast as can
7. Machine-Leg Raises 15# -then
Skaters
8. Planks
then 3 Steps up & Down fast
9. Squats w/med ball-then
High Kick to Hand
Repeat 1-9 again.
Stretch out
Abs 15 sec x 2 times each one
1. Abwheel
2. Stability Ball Jack Knife 15secx2
3. Ball Pass Crunches
I haven't missed a day. I feel stronger as planks, push ups, lunges, and squats are easier.
Should I keep this same routine or does body get used to it? Tuesday's routine I do just to keep friend going and its free use of the machines.
thanks,
CJ
Sat,Mon, Wed, Fri- Elliptical 20 min doing 30 second fast as I can Intervals every 1-2 minutes.
Sun, Thurs-3 times
squats x15
full pushups x6/6/4
db rows x 15
shoulder press x15
ab plank 1 min
followed by
lunges x15
floor bench press x15
chest supported rows x 15
single arm shoulder press x 15
ab plank 1 min
Tues- friends home gym routine 45 min exer/15 rest
1. Ball Dumbbell Chest Press 10#-then
Butt Kicks or High Knees-fast
2. Machine-Seated Rows -then
Mountain Climb
3. Dumbbell Military Press 10# -then
Stepper-fast as can
4. Machine-Lat Pull Downs Rope 5#-then
Elliptical Fast as can
5. Barbell 21's 5#(worthless too light)-then
Twist Stretching
6. Lunges -then
Skip rope fast as can
7. Machine-Leg Raises 15# -then
Skaters
8. Planks
then 3 Steps up & Down fast
9. Squats w/med ball-then
High Kick to Hand
Repeat 1-9 again.
Stretch out
Abs 15 sec x 2 times each one
1. Abwheel
2. Stability Ball Jack Knife 15secx2
3. Ball Pass Crunches
I haven't missed a day. I feel stronger as planks, push ups, lunges, and squats are easier.
Should I keep this same routine or does body get used to it? Tuesday's routine I do just to keep friend going and its free use of the machines.
thanks,
CJ
- you need i day off a week...you can't train hard without recovery
- make sure that we are increasing the wt for the exercises that use them each workout
- i'd prefer you to do 1 circuit on 1 training day andf then the other on the second wts training day and rotate through them...go for quality (heavy wt, short rest) more so than quantity (light wt, long rest, lots of reps)...this way you can add wt, run through them in 30mins and you're done instead of "saving" yourself for the last stability hold at the 45min mark
- the friends workout us alright but apart from rows, machines are shit and there are plenty of free wt variations you can use in place of them that will yeild way better and quicker results
- the whole point of training is not to let the body get used to it but that being said changing everything every workout isn't great in book either...give it 6 sessions max then change it up..get your friend to do a different workout
- make sure that we are increasing the wt for the exercises that use them each workout
- i'd prefer you to do 1 circuit on 1 training day andf then the other on the second wts training day and rotate through them...go for quality (heavy wt, short rest) more so than quantity (light wt, long rest, lots of reps)...this way you can add wt, run through them in 30mins and you're done instead of "saving" yourself for the last stability hold at the 45min mark
- the friends workout us alright but apart from rows, machines are shit and there are plenty of free wt variations you can use in place of them that will yeild way better and quicker results
- the whole point of training is not to let the body get used to it but that being said changing everything every workout isn't great in book either...give it 6 sessions max then change it up..get your friend to do a different workout