Can you please help me determine if I am doing the right exercise program? Here it is for the first 4 weeks:
Monday
Spinning class 1 hour
Tuesday - 30 minute Elliptical level 8
Machine Press - 3 sets, 30 lbs, 12-15 reps
Machine Row - 3 sets, 45 lbs., 12-15 reps
Machine Overhead Press - 3 sets, 20 lbs., 12-15 reps
Machine Leg Press - 3 sets, 120 lbs., 12-15 reps
Machine Leg Curl - 3 sets, 30 lbs., 12-15 reps
Cable Press Down - 3 sets, 35 lbs., 12-15 reps
Preacher Curl - 3 sets, 25 lbs., 12-15 reps
Standing Calf Raise - 3 sets, 30 lbs., 12-15 reps
Ab Machine - 3 sets, 50 lbs., 12-15 reps
Wednesday
Spinning class 1 hour
Thursday - 30 minute Elliptical level 8
Machine Press - 3 sets, 30 lbs, 12-15 reps & 3 sets, 45 lbs, 12-15 reps
Machine Row - 3 sets, 45 lbs., 12-15 reps & 3 sets, 60 lbs, 12-15 reps
Machine Overhead Press - 3 sets, 20 lbs., 12-15 reps & 3 sets, 30 lbs, 12-15 reps
Machine Leg Press - 3 sets, 120 lbs., 12-15 reps & 3 sets, 135 lbs, 12-15 reps
Machine Leg Curl - 3 sets, 30 lbs., 12-15 reps & 3 sets, 40 lbs, 12-15 reps
Cable Press Down - 3 sets, 35 lbs., 12-15 reps & 3 sets, 40 lbs, 12-15 reps
Preacher Curl - 3 sets, 25 lbs., 12-15 reps & 3 sets, 30 lbs, 12-15 reps
Standing Calf Raise - 3 sets, 30 lbs., 12-15 reps & 3 sets, 45 lbs, 12-15 reps
Ab Machine - 3 sets, 50 lbs., 12-15 reps & 3 sets, 65 lbs, 12-15 reps
Friday off
Saturday - Cardio of choice for 45-60 minutes
Sunday - 30 minute Elliptical level 8
Machine Press - 3 sets, 30 lbs, 12-15 reps & 3 sets, 45 lbs, 12-15 reps & 3 sets, 60 lbs, 12-15 reps
Machine Row - 3 sets, 45 lbs., 12-15 reps & 3 sets, 60 lbs, 12-15 reps 3 sets, 75 lbs, 12-15 reps
Machine Overhead Press - 3 sets, 20 lbs., 12-15 reps & 3 sets, 30 lbs, 12-15 reps 3 sets, 40 lbs, 12-15 reps
Machine Leg Press - 3 sets, 120 lbs., 12-15 reps & 3 sets, 135 lbs, 12-15 reps 3 sets, 150 lbs, 12-15 reps
Machine Leg Curl - 3 sets, 30 lbs., 12-15 reps & 3 sets, 40 lbs, 12-15 reps 3 sets, 50 lbs, 12-15 reps
Cable Press Down - 3 sets, 35 lbs., 12-15 reps & 3 sets, 40 lbs, 12-15 reps 3 sets, 45 lbs, 12-15 reps
Preacher Curl - 3 sets, 25 lbs., 12-15 reps & 3 sets, 30 lbs, 12-15 reps 3 sets, 40 lbs, 12-15 reps
Standing Calf Raise - 3 sets, 30 lbs., 12-15 reps & 3 sets, 45 lbs, 12-15 reps 3 sets, 60 lbs, 12-15 reps
Ab Machine - 3 sets, 50 lbs., 12-15 reps & 3 sets, 65 lbs, 12-15 reps 3 sets, 80 lbs, 12-15 reps
Burning about 1,000 - 1,300 calories per weight workout (Tuesday, Thursday & Sunday)
Burning about 600 calories per spinning class
Am I doing the right thing?
Moderators: Boss Man, cassiegose
Re: Am I doing the right thing?
1 - you need about 205 of what you're doing there, if that
2 - you never know haw many cal's are burnt for any given session so don't worry about that
what do you do? just go to use every machine in the pace?
2 - you never know haw many cal's are burnt for any given session so don't worry about that
what do you do? just go to use every machine in the pace?
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eran112003
- STARTING OUT
- Posts: 34
- Joined: Thu Oct 22, 2009 2:56 pm
Re: Am I doing the right thing?
as far as I understand you d like to burn calorie and fat. so there are some important information you should give here. about whats your goal, how is your diet. what do you want from exersize.if you d like to loose some weight. you r doing the right things. at least it seems to be. but you should watch your diet. dont count calories.
but i strongly recommended to you that you add 5-6 crunches süperset including lower and upper abs. you may look at forum at somewhere i dont remeber where to write. but you may find in forum corner???:))
but i strongly recommended to you that you add 5-6 crunches süperset including lower and upper abs. you may look at forum at somewhere i dont remeber where to write. but you may find in forum corner???:))
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eran112003
- STARTING OUT
- Posts: 34
- Joined: Thu Oct 22, 2009 2:56 pm
Re: Am I doing the right thing?
eran112003 wrote:as far as I understand you d like to burn calorie and fat. so there are some important information you should give here. about whats your goal, how is your diet. what do you want from exersize.if you d like to loose some weight. you r doing the right things. at least it seems to be. but you should watch your diet. dont count calories.
but i strongly recommended to you that you add 5-6 crunches süperset including lower and upper abs. you may look at forum at somewhere i dont remeber where to write. but you may find in forum corner???:))
Re: Am I doing the right thing?
add more in? why crunches? he's already doing 4000 exercises...
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cassiegose
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- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Re: Am I doing the right thing?
Hi there,
Can I ask why you're doing so many reps? On Sunday you're doing 9 sets of each exercise. Instead of doing so many reps at lighter weight why don't you increase the weight and stick to 3 or 4 sets of 10-12 reps? You may be burning a few calories by cranking out that many reps, however being that you posted this in the strength training section, i'm assuming your goal is to build muscle. If you want to build muscle you must force your muscles to lift more than they are used to lifting which will force them to grow bigger to handle the extra weight. By doing so many repetitions you really wasting a lot of time.
Have you considered going to a personal trainer for a couple of sessions to have them get your started on a program? Might be a wise investment to get you started on the right foot and show you how to use free weights, which will help to broaden your options when it come to weights. If you don't want to (or can't) hire a trainer and you have no experience with free weights the machines are a good start in opinion as they tend to help with proper form which could prevent injury. However I would make it a goal to switch to free weights after 6 to 8 weeks after you begin to feel comfortable with the machines.
If you are going to stick to the machines for a while keep a few things in mind:
1) On weight days do weights BEFORE cardio if you are also going to be doing cardio that day. This will ensure that your muscles are fresh for the weights
2) Start with large muscle groups and move down from there
3) If you can easily crank out 12-15 reps then you need to increase weight. It should be a challenge to complete 12 reps.
4) You were doing so many reps that I'm kind of envisioning you just cranking out each set so that you could get through that incredibly long workout in a reasonable amount of time. Remember when it comes to weight training it is ALWAYS QUALITY OVER QUANTITY. You are going to be much better of doing a slow, steady, challenging 3-4 sets of 10 then you are doing 9 sets of 15. Go slow, go steady, and make sure you have enough weight to make it worth your time and efforts.
If you are doing the machines I would do something like this:
leg press 3 sets of 10
seated rows or lat pull downs 3 sets of 10
leg extensions 3 sets of 10
seated (bench) press or lying 3 sets of 10
leg curls 3 sets of 10
seated overhead press 3 sets of 10
With that said, another option for you would be to work on body weight exercises or add in some body weight exercises with those machine exercises. There are quite a few exercises that you can do just using your own bodyweight. For instance, bodyweight squats, lunges, step ups, pushups, pull ups, dips, and inverted rows are all great. Upper body exercises are typically much more difficult than lower body exercises as legs tend to be stronger than the upper body... in other words the typical person should be able to squat and easily come back up but might struggle when it comes to a pull up. If you can't do pull ups, dips, or even pushups you could consider doing lunges, squats, and step ups for your lower body exercises then utilizing the machines for the upper body exercises.... just a thought..
To sum it up... you really are doing great. I don't want you to think that we're ragging on your or putting you down in any way. The fact that you are working so hard shows a tremendous amount of motivation and dedication to achieving your goals. If possible, you really should consider hiring a trainer to get you started. If not, definitely increase your weight and decrease you reps and even try throwing in some body weight exercises when possible.
Great job!
Cassie
Can I ask why you're doing so many reps? On Sunday you're doing 9 sets of each exercise. Instead of doing so many reps at lighter weight why don't you increase the weight and stick to 3 or 4 sets of 10-12 reps? You may be burning a few calories by cranking out that many reps, however being that you posted this in the strength training section, i'm assuming your goal is to build muscle. If you want to build muscle you must force your muscles to lift more than they are used to lifting which will force them to grow bigger to handle the extra weight. By doing so many repetitions you really wasting a lot of time.
Have you considered going to a personal trainer for a couple of sessions to have them get your started on a program? Might be a wise investment to get you started on the right foot and show you how to use free weights, which will help to broaden your options when it come to weights. If you don't want to (or can't) hire a trainer and you have no experience with free weights the machines are a good start in opinion as they tend to help with proper form which could prevent injury. However I would make it a goal to switch to free weights after 6 to 8 weeks after you begin to feel comfortable with the machines.
If you are going to stick to the machines for a while keep a few things in mind:
1) On weight days do weights BEFORE cardio if you are also going to be doing cardio that day. This will ensure that your muscles are fresh for the weights
2) Start with large muscle groups and move down from there
3) If you can easily crank out 12-15 reps then you need to increase weight. It should be a challenge to complete 12 reps.
4) You were doing so many reps that I'm kind of envisioning you just cranking out each set so that you could get through that incredibly long workout in a reasonable amount of time. Remember when it comes to weight training it is ALWAYS QUALITY OVER QUANTITY. You are going to be much better of doing a slow, steady, challenging 3-4 sets of 10 then you are doing 9 sets of 15. Go slow, go steady, and make sure you have enough weight to make it worth your time and efforts.
If you are doing the machines I would do something like this:
leg press 3 sets of 10
seated rows or lat pull downs 3 sets of 10
leg extensions 3 sets of 10
seated (bench) press or lying 3 sets of 10
leg curls 3 sets of 10
seated overhead press 3 sets of 10
With that said, another option for you would be to work on body weight exercises or add in some body weight exercises with those machine exercises. There are quite a few exercises that you can do just using your own bodyweight. For instance, bodyweight squats, lunges, step ups, pushups, pull ups, dips, and inverted rows are all great. Upper body exercises are typically much more difficult than lower body exercises as legs tend to be stronger than the upper body... in other words the typical person should be able to squat and easily come back up but might struggle when it comes to a pull up. If you can't do pull ups, dips, or even pushups you could consider doing lunges, squats, and step ups for your lower body exercises then utilizing the machines for the upper body exercises.... just a thought..
To sum it up... you really are doing great. I don't want you to think that we're ragging on your or putting you down in any way. The fact that you are working so hard shows a tremendous amount of motivation and dedication to achieving your goals. If possible, you really should consider hiring a trainer to get you started. If not, definitely increase your weight and decrease you reps and even try throwing in some body weight exercises when possible.
Great job!
Cassie