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Well I'll start off by telling you my goals and what I've done so far. I've always been fairly strong with a good solid foundation of muscle. About five months I decided to get serious about lowering my overall body weight. At the time I was 285 pounds (by the way I'm 5'11). So five months and a world of sweat, blood, and tears I'm now 240.4 pounds as of yesterday. I started out mostly doing cardio, but then I stepped up my weightlifting after about two months into my program.

My goal is to get down to 200 pounds of solid muscle and I believe I'm working out the right way to achieve it, but of course you guys know a lot more than I do so here's my workout. Let me know what I'm doing wrong.

DAY 1 - Legs
Cardio:
Run a 10 minute mile on the tread mill
Elliptical machine for 20 minutes
Weightlifting:
Squats to failure on each set of 10, 8, 6
Leg Extensions to failure on each set of 10, 8, 6
Leg Curls to failure on each set of 10, 8, 6
Calf Raises to failure on each set of 10, 8, 6

DAY 2 - Chest
CARDIO:
Run a 10 minute mile on the tread mill
Elliptical machine for 20 minutes
WEIGHTLIFTING:
Flat bench to failure on each set of 10, 8, 6
Incline Bench to failure on each set of 10, 8, 6
Decline Bench to failure on each set of 10, 8, 6
Dumbell Flies to failure on each set of 10, 8, 6
(I also mix it up by doing dumbells instead of benching every three weeks or so I alternate)

DAY 3 - Shoulders and triceps
CARDIO:
Run a 10 minute mile on the tread mill
Elliptical machine for 20 minutes
WEIGHTLIFTING:
Military Press to failure on each set of 10, 8, 6
Dumbell press to failure on each set of 10, 8, 6
Standing Dumbell flies to failure on each set of 10, 8, 6
Full Barbell Front Raises to failure on each set of 10, 8, 6
Wide Grip Pushdowns to failure on each set of 10, 8, 6
Dips set of 10, 8, 6

DAY 4 - Legs
Repeat DAY 1 routine

DAY 5 - Arms, Traps
CARDIO:
Run a 10 minute mile on the tread mill
Elliptical machine for 20 minutes
WEIGHTLIFTING:
Curl Bar to failure on each set of 10, 8, 6
Dumbbell curls to failure on each set of 10, 8, 6
Concentration Curls to failure on each set of 10, 8, 6
Barbell Shrugs to failure on each set of 10, 8, 6
Dumbell Shrugs to failure on each set of 10, 8, 6

DAY 6 - Back
CARDIO:
Run a 10 minute mile on the tread mill
Elliptical machine for 20 minutes
WEIGHTLIFTING:
Back Row Machine to failure on each set of 10, 10 changing grips 10, 10
Laying Barbell Rows to failure on each set of 10, 8, 6
Rocky Pull downs to failure on each set of 10, 8, 6
Bent over Barbell Rows to failure on each set of 10, 8, 6

DAY 7 - Sleep and recover

I always do five to ten minute short ab workout before each day
100 crunches, 120 side crunches, 60 leg raises.

Iíve been following this routine for 7 weeks ever since I joined Golds and Iíve definitely put on muscle and Iíve dropped form 255 to 240.4 in that time period.
[QUOTE=Gobi]Well I'll start off by telling you my goals and what I've done so far. I've always been fairly strong with a good solid foundation of muscle. About five months I decided to get serious about lowering my overall body weight. At the time I was 285 pounds (by the way I'm 5'11). So five months and a world of sweat, blood, and tears I'm now 240.4 pounds as of yesterday. I started out mostly doing cardio, but then I stepped up my weightlifting after about two months into my program.

My goal is to get down to 200 pounds of solid muscle and I believe I'm working out the right way to achieve it, but of course you guys know a lot more than I do so here's my workout. Let me know what I'm doing wrong.

DAY 1 - Legs
Cardio:
Run a 10 minute mile on the tread mill
Elliptical machine for 20 minutes
Weightlifting:
Squats to failure on each set of 10, 8, 6
Leg Extensions to failure on each set of 10, 8, 6
Leg Curls to failure on each set of 10, 8, 6
Calf Raises to failure on each set of 10, 8, 6

DAY 2 - Chest
CARDIO:
Run a 10 minute mile on the tread mill
Elliptical machine for 20 minutes
WEIGHTLIFTING:
Flat bench to failure on each set of 10, 8, 6
Incline Bench to failure on each set of 10, 8, 6
Decline Bench to failure on each set of 10, 8, 6
Dumbell Flies to failure on each set of 10, 8, 6
(I also mix it up by doing dumbells instead of benching every three weeks or so I alternate)

DAY 3 - Shoulders and triceps
CARDIO:
Run a 10 minute mile on the tread mill
Elliptical machine for 20 minutes
WEIGHTLIFTING:
Military Press to failure on each set of 10, 8, 6
Dumbell press to failure on each set of 10, 8, 6
Standing Dumbell flies to failure on each set of 10, 8, 6
Full Barbell Front Raises to failure on each set of 10, 8, 6
Wide Grip Pushdowns to failure on each set of 10, 8, 6
Dips set of 10, 8, 6

DAY 4 - Legs
Repeat DAY 1 routine

DAY 5 - Arms, Traps
CARDIO:
Run a 10 minute mile on the tread mill
Elliptical machine for 20 minutes
WEIGHTLIFTING:
Curl Bar to failure on each set of 10, 8, 6
Dumbbell curls to failure on each set of 10, 8, 6
Concentration Curls to failure on each set of 10, 8, 6
Barbell Shrugs to failure on each set of 10, 8, 6
Dumbell Shrugs to failure on each set of 10, 8, 6

DAY 6 - Back
CARDIO:
Run a 10 minute mile on the tread mill
Elliptical machine for 20 minutes
WEIGHTLIFTING:
Back Row Machine to failure on each set of 10, 10 changing grips 10, 10
Laying Barbell Rows to failure on each set of 10, 8, 6
Rocky Pull downs to failure on each set of 10, 8, 6
Bent over Barbell Rows to failure on each set of 10, 8, 6

DAY 7 - Sleep and recover

I always do five to ten minute short ab workout before each day
100 crunches, 120 side crunches, 60 leg raises.

Iíve been following this routine for 7 weeks ever since I joined Golds and Iíve definitely put on muscle and Iíve dropped form 255 to 240.4 in that time period.[/QUOTE]


A heavy routine! I'd be exhausted all week! Sounds great for burning fat if it doesn't wear you out first. It's probably not so good for gaining strength. It's a little overtraining for good growth IMHO. At any rate, it sounds like you're pleased with your progress and that's what counts!





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