Greetings from newbie, interested in HIIT

[mddolson]

Greetings,
I'm a retired scuba diving instructor & retired judoka (judo instructor).
I am still actively scuba diving. I had total knee replacement (rt knee) surgery 5 years ago.

I have a Weider Home Gym (cable machine). I have been using circuit training since March 08, 30-35 minutes 4/5 nights a week & diet to tone up & drop 25 lbs.
I'm now 240 lbs. My target is 225, I'm 6 ft tall, heavy set.
I am not able to run due to the knee replacement, but I have rowing capapability on my machine, I usually start & end my session with 5 minutes warm up/colle down rowing.

I have hit a plateau and searched around & done some reading on HIIT (high intensity interval training). I'm looking for some tips/suggestions/critiques to help kick start my system to drop that last 15 lbs.

Mike D

 

[mddolson]

Need work out help and HIIT tips

I've been working out since march 08.
I have a weider home gym cable machine. I have been doing a cross training routine 35 min Mon thru Fri. I have dropped 25 lbs (265 to 240), 3 inches off my waist. I have had a total knee replacement so no squats or runnning. My target weight is 225lbs. just another 15 lbs to go.
I have hit a plateau & want to change things up & add HIIT sessions kick start my system.
I am now doing cross training/cardio sessions Mon & Thurs as folllows:this was my current 5 day workout.
5 minutes rowing 75 lb @50 bpm
bicep curls: 75 lb, 20 quick reps to partial fail, rest 15 sec, 10 reps
lat bar wide grip, pull down 175 lb:same reps
lat bar chin-up grip pull down: 175 lb :same same reps
standing, lat bar tricep push down: 120 lb :same reps
leg extensions: 200 lbs same reps
incline sit-ups : 2 x 20 reps
reverse inclinde leg raises: 2 x 15 reps
L&R oblique twists 50 lbs 30 reps each side
Incline bench press: 175 lbs 20 rps rest 10 reps
Seated tricep extension: 110 lbs, 20 reps rest 10 reps.
Leg extension 55 lbs 30 reps both sides
Hip adduction 55 lbs 30 reps each side
Hip abduction 55 lbs 30 reps each side.
Final 5 minutes rowing: to be replaced with HIIT rowing.
Ie Full out 1 minute, resting pace 2 minutes, repeat 3 sets.

Wednesday is a rest day.
Tuesday and Fridays, are 20-30% heaver weights, slow repitition to partial failure
Shoulder shrugs, 150 lb 3 sets 8-10 reps
Calf raises : 400 lb : my weight + 150 ,3 sets 8-10 reps
Bicept Curls: 100 lb 3 sets 8-10 reps
Wrist roller (8 lbs , cord on dowel to failure 5 reps
Leg extensions 225 lbs, 3 sets 10 reps
Incline situps 3 x 20 reps
Leg raises 3 x 15 reps
L&R Oblique twists, 75 lbs 30 reps
Bench Press 200 lbs, 3 x 10 reps.

Any comments & suggestions would be welcome.

Mike D