Can you evaluate my workout?

F

feather319

0
I am trying to be stong and healthy. I've been weight training since september. I just to do high reps, many sets but found I just didn't feel worked so I started weight training. How do I compare? Am I weak? Strong?

Legs:
Squat - 60 8-10 reps 3 sets
leg press 65 pounds 10-12 reps 3 sets each leg and then reduce weight for last set
Dips with smith maching - 40 pounds 12 reps 3 sets each leg

My legs literally ache by the time I finish this and it is hard on my knees. I love the way I feel but I get this burning deep within my muscle that is so painful forever! I don't know if weight training is really for me.

Also read my other post please on London
 
are you male or female?
65 lbs on the leg press is nothing. the middle-aged lady I always see at my Gold's Gym throws a couple plates on for her warmup (that's 90lbs). I don't see a need to do each leg separate for leg press. leg extensions, sure..but for the most part, big compound movements should be done bi-laterally most of the time. Uni-lateral movements (single leg) can be done occasionally to change gears and keep the muscle growing.

Without seeing your body, or knowing anything else about you, my knee-jerk response is "yeah, you're not training hard enough..."

I also wouldn't say you're doing high reps, or lots of sets. Sure it's not a beginners' workout...but when I heard high reps/sets I think of 14-20reps for 5-6 sets per exercise.
 
feather319 said:
I am trying to be stong and healthy. I've been weight training since september. I just to do high reps, many sets but found I just didn't feel worked so I started weight training. How do I compare? Am I weak? Strong?

Legs:
Squat - 60 8-10 reps 3 sets
leg press 65 pounds 10-12 reps 3 sets each leg and then reduce weight for last set
Dips with smith maching - 40 pounds 12 reps 3 sets each leg

My legs literally ache by the time I finish this and it is hard on my knees. I love the way I feel but I get this burning deep within my muscle that is so painful forever! I don't know if weight training is really for me.

Also read my other post please on London
Click to expand...


--Whether you be male or female, you really should focus on a workout that works your entire body, upper and lower.
--Squats and leg presses use the same muscles and perform relatively the exact same movement so try to avoid doing them in the same workout.
--Add some chinups, rows, and some sort of pressing movements.
--Hamstring work is pretty much nonexsistent in your routine. Add some SLDL or Romanian Deadlifts.
--That burning sensation is not always the best indicator of whether you have had a successful workout. It's lactic buildup, and you will experience this more after multiple sets/reps.
--Try to explore different rep ranges. Don't just stick to high reps, or 10 reps as you are. Maybe do 10 reps for a month or so, and then switch to a 6-8 rep range. Even better, you could do something like,
Mon: 6-8 reps
Wed: 10-12 reps
Fri: 15 reps

My 2 cents
 
Thanks for your input. I guess I should clarify. On leg presses, I do 65 pounds per leg so I guess a total of 130 pounds. I'm actually home for x-mas break from school and joined the ymca. It is nothing like my gym at school but it works. I need some better tips. Their equipment is nothing like mine at school. What sucks is half cardio machines are in one room in the basement and the free weight room is also in the basement. The other half of cardio is 2 flights upstairs with the pully machines. I really don't know how to get a good workout when I'm running all over the place. Another sucky thing is it is a burning temp in the basement but they keep the air on in the upstairs room and my body temp swings out of control. Any suggestions?

Thanks.
 
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