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Critique my excercise program.
Hi.
I'm a newb here so feel free to berate me and point me to the FAQ (which I've browsed). I've been doing a light workout program for the last couple of months. A friend of mine who's a personal trainer put it together for me, so I figure it's probably pretty solid, but I'd like to get a second opinion. I also need some help with the names of some of these exercises. Background: I'm 32yo male, 6'3" and 220lbs. I used to be really overweight (around 285lbs) when I was a young adult. Then at 27 I got my act together. I started eating more healthy and joined a squash club. I was obsessed with squash and would play 5-6 days a week up to 3hrs a day. I also started competing at a club level. At my peak I was down to 190lbs. I didn't have a regular lifting program, but just tried to squeeze in some push-ups, sit-ups and the occasional 30-40 mins. in the weight room. Due to too much work and poker and decreased enthusiasm I've gained some weight again in the last couple of years, and I am in the process of getting fit again. I'm also focusing a bit more on weights this time. Here's my program: MON (chest+triceps): 10min warmup on elliptical/bike -benchpress 2x12 -tricep pulldown 2x12 -("flying" machine - I don't know the correct word for this. Basically you push your arms together in a flying motion until the elbows almost touch) 2x12 -Lying down arm extension w/dumbells 2x12 -Leaning benchpress w/dumbells 2x12 -Assisted dips 2xMax (I use full assist and 12 reps right now) -Sit-ups 4x40 WED (legs+shoulders) 10min warmup on elliptical/bike -Squat-machine 2x12 -Militarypress w/dumbells 2x12 -Leg extensions 2x12 -Leg curls 2x12 -Bench stepups(?) w/dumbells (I take 2 dumbells, stand in front of a normal bench, step up on it with one leg, step back down and then repeat with the other leg 2x20(each leg) -Shoulder extension w/dumbell 2x12 -Calf extensions in Smith-machine 2x20 FRI (biceps+back) 10min warmup on elliptical/bike -dumbell curls w/twist 2x12 -back extensions 2x12 -lateral pulldown (machine where you sit down and pull down a bar above your head until it reaches your chin. Excercises biceps and back muscles) 2x12 -3-way barbell curl (8 low curls, 8 high curls, 8 full curls in succession) 2x 8/8/8 -Cable row 2x12 -Ab machine (front abs) 3x15 -Ab machine (side abs) 3x15 If I feel like it I'll sometimes do 20mins of cardio or 30 mins of squash after a weightlifting session to try and burn extra fat. Tuesdays I play full-court basketball for 100mins. Thursdays and Saturdays I do squash or cardio. Sundays I rest. My diet is basically: Light breakfast in the morning (1 bowl of cheerios w/skimmed milk) Light fruit/berries in mid morning. Lunch is typically 6" whole wheat sub w/double turkey and no dressing. Sometimes chicken breast salad and once in a while fish + potatoes, grilled chicken + rice or maybey Thai beef salad (spicy). In the afternoon I'll often have a plain yoghurt + musli (grain+raw oats+nuts+raisins) 1 hour before workout I'll have a bowl of cheerios to get my blood sugar up (otherwise I'll feel faint and nauseous at the end of the exercise) After the exercise I'll have a protein shake for dinner. If I plan to eat a normal dinner I'll skip the shake though. Dinner usually consists of high protein, low fat stuff like grilled chicken breast + rice and veggies, chicken salad, scrambled egg whites + baked beans etc. Late in the evening I'll eat a piece of fruit/cheerios/powerbar if I feel like I'm hungry. Often I don't. 1 day a week (usually saturday) I go nuts and eat anything I feel like (fast food, pizza, candy, snacks etc). I try to limit my alcohol intake to my one indulgence day. During the week I drink lots of non-sugar carbonated drinks (diet-soda and carbonated water) and some coffee (plain espresso). How does all this sound. I'd appreciate any feedback. |
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