Weight Lifting/Weight Loss

[jerryharris]

Hey All....

just recently signed up on the site, i have been browsing the site for over a month now getting things together and stuff.....

any way thought i would post my own info to get some feed back... hopefully you guys can give me some insight;
im 30 yrs old about 217 lbs today, 5' 10''.
i started lifting and cardio about a month and half ago...
i started out @ 226.5 changed my diet and started the following workout
was hoping to get some feedback....

Sunday
Walk about 2 miles then Run about 1 mile
I take my dogs/when i run i let them off the leash

Monday
Lever Hack Squat 3 x 8-10
Bench Press 3 x 8-10
Barbell Bent-Over Row 3 x 8-10
Barbell Shoulder Press 2 x 8-10
Barbell Shrug 2 x 8-10
Close Grip Bench Press 2 x 8-10
Bicep Curl 2 x 8-10

Tuesday
Walk about 2 miles then Run about 1 mile

Wednesday
Leg Extensions 4 x 10-12
Leg Curl 4 x 10-12
Fly Press 4 x 10-12
Barbell B-Wards Hack Squat 3 x 8-10
Cable Front Raise 3 x 10-12
Dips 3 x 10-12
Cable Curl 3 x 10-12

Thursday
Walk about 2 miles then Run about 1 mile

Friday
OFF

Saturday
Lever Hack Squat 3 x 8-10
Bench Press 3 x 8-10
Barbell Bent-Over Row 3 x 8-10
Barbell Shoulder Press 2 x 8-10
Barbell Shrug 2 x 8-10
Close Grip Bench Press 2 x 8-10
Bicep Curl 2 x 8-10

so my ultimate goal is weight loss and muscle gain/shape myself.
what are your thoughts?

Thanks for you help.

[Carnitas]

Congratulations on the 9.5 pounds you have lost so far! If you can, I would try to incorporate some deadlifts and some squats. I notice you are doing hack squats, so maybe switch it up for your second workout?

[JarheadRI]

You seem to be doing the same exerecise/type. What about back/lower back and triceps? Need to be a little more balanced I would think. Go through the stickies there are some great examples in there.

[number1point]

good job man...thats great to hear that you are seeing gains man...

number 1 is your diet..seems you have that right...

as far as the workout..they are right..

you need to hit every muscle..get tris and lower back in..

get all the power lifts into your workout...

bench...squat...deadlifts

you need all of them...

hack squats are great..but isolate your quads...with squats you have to stablize the bar etc using alot of muscles that you dont have to with the hack squat...deadlifts are important...helps lower back and is a power movement...

as far as the cardio ..it sounds good...are you tryin to keep some mass? or just lose weight?
if your tryin to keep some mass...then the runnin for 1 mile i wouldnt do...itll take away from your muscles nutrients alot...if i were you id use the HIIT program..basically jog for 1 minute..run as hard as you can for 30 seconds and keeep switching...but good luck with everything

[jerryharris]

Thanks for the response so far....
i tried to compile a full body workout...i think what i have is good? but is it good enough to get tone?

Lever Hack Squat 3 x 8-10 Quadriceps
Bench Press 3 x 8-10 Pectoralis Major, Sternal
Barbell Bent-Over Row 3 x 8-10 Back, General
Barbell Shoulder Press 2 x 8-10 Deltoid, Anterior
Barbell Shrug 2 x 8-10 Trapezius, Upper
Close Grip Bench Press 2 x 8-10 Triceps Brachii
Bicep Curl 2 x 8-10 Biceps Brachii


Sets Muscle
Leg Extensions 4 x 10-12 Quadriceps
Leg Curl 4 x 10-12 Hamstrings
Fly Press 4 x 10-12 Pectoralis Major, Sternal
Barbell B-Wards Hack Squat 3 x 8-10 Back, General
Cable Front Raise 3 x 10-12 Deltoid, Anterior
Dips 3 x 10-12 Triceps Brachii
Cable Curl 3 x 10-12 Biceps Brachii


i really dont have a weight goal i figured i would just go with the flow and see what happens with my weight situation....
i think i kinda want to lose a little weight.....so can i continue on doing what im doing and let the weight just drop off by itself? but refering to Number1points comments i dont want to lose any muscle or take away from muscle gains....

[wildstang]

after a period of time your body will adapt to your workout and your gains will suffer eventually. now is the time to start putting together a secondary workout to avoid plateuing. put more deads and squats as said before and allow 24 to 48 hours rest before working the same muscle group again. good luck.

[number1point]

ah i mean to say that as well...


always always always always switch you routine up..not syain from week to week...but say i good 8 weeks or so...so then your hittin diff parts of your muscle in different ways..and it wont adapt to the work out...well said wildstang

[jerryharris]

so i started my HIIT running yesterday.....it went ok i guess, it was defiantly different from my constant run that i had been doing; i did discover i need a better timer...i dont know what i was think....
anyway
also after Wild had mentioned about the body adapting to the workout i started reading up on it....however i didnt really see or read how you know your body is adapting to a certain routine...
is it if there is no increase in the weight you are lifting or what?

[number1point]

naw not nessicarily that...i mean if you hit a platue then def drop that exercise and move to another and eventually come back to it...

theres not a time line or anything like that to follow ... you just have to know your body and dont ever get to static with the workout...i mentioned the every 8 weeks...or even 6 weeks change it up...

take a look at my workout i posted in this thread..its constantly some other movement or exercise rather until i cycle back to my original workout..

moral of the story - in essence...only you know your body can figure out what works for you....we know good stuff that might help here and there..but in the end ...its all up to you and your body...how well you listen to what your body is doing and how well you counter act that if its not what you want it to do..getting the physique that a person wants is alot deeper then just goin and hittin weights..a big part of it is testing things out..and learning what your body will respond positivly to bro...

p.s. - glad to see tha tyou started the HIIT program..i think you will like that alot better for what you are wanting to ge tout of your workouts...it takes gettin use to..but its well worth the sweat and tears...

good luck

[Italianangel]

way to go, I take my dogs too when exercising outdoors, they love it!!
I had 3 up to march and that rocked, I would take am all blading or jog them one at a time for different speeds, so I ran back to back 3 times! They also love jogging trails.
YOu keep them active with you that rocks!!
Linda