Beginner needs help! evaluate my workout please

D

DontBurnMyFlag

0
Hey guys. Ive posted on this board a few times but Ive finally revised my workout routine. I would like to know what order would be the best for the following workouts. Also, please tell me how many reps and sets would be appropriate for just building muscle but not bodybuilding or getting huge. Im 21 at 170lbs and 6'0. My diet needs alot of work and Im switching over to alot of rice, low fat snacks, grilled chicken and other goodies. Also can anyone tell me if I should be eating protein supplements or drinking protein shakes. When, what kind, and how much?

Heres my workout

stretch
Run 1 mile on track or treadmill - usually from 8-9:30 mins
(I would like info on increasing indurance and speed and proper breathing)
rest
Sprints for short distances on track
rest
bicycle for 5 mins to keep heartrate up
rest and stretch

jumping jacks - 50
pushups 2 sets of 10 standard - 10 tricep and 10 diamond pushups
pullups - as many as I can do palms facing forward and vice versa
free weights 20lbs, bicep curls - pryamid to 15lbs than to 10lbs -10 reps each
shrugs with 20lbs - 10 reps
lunges with 20lbs - 10 reps
squats with 20lbs and 40lb bar - 10 reps
shoulder extenstions with 8lb weights

leg press machine (how many reps?)
other leg machines (how many reps?)

chest machine where you push out, (I dont know what its called) 3 sets of 10 reps at 100lbs
pull down bar, infront of neck and behind 2 sets of 10 at 90lbs
tricep machine - 3 sets of 10 at 70lbs
shoulder machine where you push out 3 sets of 10 at 100lbs

I finish off with 1 set of 30 standard situps and 2 sets of 10 elbow to knee situps

What can I do to make my workout more effective? What can I rearrange? What order should this be in?

Thanks for all the info in advance. I hope I can help you guys out, but unless you got questions about paintball, guns or martial arts, I might not be alot of help :D
 
You need a good free weight routine based around compound lifts (squats, deadlifts, bench, chinups, rows etc). Your doing a lot of endurance type work there. If you want to build muscle you should drop all of that or do a separate session of GPP.
 
if you could give me some step by step examples or provide me with reading or a website I would appreciate it. I should also tell you that my MAIN focus is for endurance. I need the ability to go further faster for longer etc. I am in school to become a police officer, so strength is not as big an issue as my endurance. Thank you for your info.
 
don't kid yourself its all about balance. you should try to incorperate lifting into your routine. trust me if you ever have to restrain someone that is a)on drugs , b) has psycological issues, c)just basicaly hates uniforms any uniforms; then you will know what i mean. we only restrain, now, if we have the police with us. its not easy if someone is wigging out. but endurance in your job is key, just don't forgo lifting altogether, it is still important. i'm the opposite strength is more key for me but i still do endurance training with my lifting as a reg part of my routine. ask some of the students in the program what they recommend and also ask some of the police that are out there doin' it what they think. thats the best way to get some info on what to concentrate on. i'm not sure how old you are or what kind of shape you are in so that maybe part of it too. your strength maybe outstanding already. just my thoughts and what i hear from the police i work with on the road.
 
DontBurnMyFlag said:
I need the ability to go further faster for longer etc. I am in school to become a police officer, so strength is not as big an issue as my endurance. Thank you for your info.
Click to expand...

In your cardio for having to chase someone, yes. However, if you ever get into a cofrontation of a physical nature, endurance isn't what you're gonna want.
 
cannavaro i think dontburnmyflag already does a martial art, i gather from the orginal post any way(last line) :) i still think strength training is a must.
 
I know strength is key too. I am already pretty strong. I have been doing martial arts 3x a week for 3 years. I have a fighting art history since I was about 14 too. I just got back into it after High school. We do groundfighting and grappling. i am constantly tackling or wrestling wtih 6-5 300lb guys. Sometimes I win. lol. Othertimes, not so lucky. But Im looking to keep my endurance up and increase strength, just not focus on strength entirely. I think Im confusing myself here. :D
 
okay i think you just cleared things up for me, boy you had me a little cinfused there for a bit. so now you've given a clear picture of where you are starting from and where you need to be. yes endurance is a very good goal for you to be working towards along with keeping up your strength training. once you get into your program you will be able to find out where you need to tweek your routine to achieve the goals you will have set out before you. your instructors will be able to guid you there. and for the record i didn't think you were doing anything for strength but alas you've given some clarifcation and a clearer pic of your goals. sorry for hounding you before on the whole thing.
 
You must log in or register to reply here.
Back
Top