Help with my new workout

9

94xjstud

0
21 yr old
5'6"
212
waist size 36
body fat 20% - 23%
Bench: 275ish
Squat (pre surgery): 375ish maybe more
Goal: lose weight, I would like to be around 195 by Spring break, but I also want to increase strength, but not size.

So here is a new workout that I am starting. I am recovering from Knee surgery and can only do very low impact stuff on my leg. I also have a heart condition that limits me to doing no less than 15 to 20 reps per set.

Diet is no unnessary sugar, sodium, carbs, and lite on calories and fat. I eat turkey and eggs and wheat toast alot. Almonds, string cheese, Pb and celery, diet snack bars. Protein powder after a workout. Brown rice and chicken, lean meat, Kabobs, spagetti w/ turkey meat, and lettuce wraps. On the weekends I drink Bacandi Rum and Coke Zero if I want to get durnk or MGD 64 in moderation.

Exercise Weight Reps & Sets
Barbell Curl 50 4x15
Dumbbell Curl 25 3x15
Concentration Curl 15 3x15
Close Grip Bench 95 3x15
Skull Crusher 65 3x15
Rope Pull down 3x15
Abs
Cardio HIIT 10 mins
Monday


Tuesday

Exercise Weight Reps & Sets
Leg Press 3x15
Hamstring Curl 3x15
Standing Calf 3x15
Military Press 3x15
Side Lateral Raises 3x15
Shrugs 2x35
Cardio HITT 10 mins

Wednesday = Cardio HIIT & Abs

Thursday

Exercise Weight Reps & Sets
Flat Dumbbell Press 3x15
Incline Dumbbell Press 3x15
Incline Flys 3x15
Dips 3xMax
Cardio HIIT 10 mins

Friday

Exercise Weight Reps & Sets
Pulls Up 5xMax
Bent Over Row 3x15
Incline Y Ups 3x15
Hyper Extensions 45 3x15
Abs
Cardio HIIT 10 mins

What do guys think?
 
I don't understand why you have to do 15-20 reps. The only explanation I can think of is that you can't handle a sudden spike in heart rate. In that case there is no way you should be doing HIIT. Otherwise I'm just lost
 
Well my condition is complex. If I perform hard resistance training there is a potential that the outer layers of my heart may weaken. Also may heart is on the lower range of normal (I have no idea what that means) And the high blood pressure that one person gets from hard lifting could be detremental to my health.

But my cardiologist said that low weight high rep and cardio are good for me and may strenghten my heart
 
Your workout is great for weight loss. Some suggestion:

1) for diet, cut out most carbs; try to keep it at 10-20% of your calorie intake from carbs.

2) add more cardio time in afterworkout if you can still do them

3) The time between sets should be 1-2 minutes, keep the pace fast.

This is a great glycogen depletion diet. The weekend, you can eat and drink more to re-fill the glycogen level in your body. Aim to be 500-1000 calorie defecit a day m-f. You should be losing 1-1.5 lbs per a week if you diet right with that excercise regiment. If not, check your calorie intake + carb intake.

Heavy training shoot the blood pressure straight up versus cardo pace will increase heart rate more. I am not a doctor but if you feel like the blood pressure is shooting up, lower the weight man or do less upperbody workout.

Good luck and becareful bud.
 
So I had a free personal trainer session and I used it to make/reform a workout and this is what we came up with compared to the last.
I am doing opposite muscle supersets with 30 seconds between sets. I will also do about 10 - 15 mins pre-workout on Monday Thursday Friday and I am going on about 45 mins of Cardio on Sunday also. Do you think that I should do this new one or the old one.

Monday Chest Back
Exercise Weight Reps & Sets
Bench Press 3x15
Bent Rows 3x15
Incline Dumbbell Press 3x15
Pull Downs 3x15
Cable Cross Overs 3x15
Cable Reverse Flys 3x15
Stiff Leg Dead Lift 3x15
Push Ups 3xMax

Tuesday Abs + long Cardio
Bike Crunches
Heel Touches
Knee Raises
Cable Twists
Decline Set Ups
Weighted Bends
15 walking on incline
15 Medium On Bike
15 walking on incline
15 Medium On Bike

Thursday
Exercise Weight Reps & Sets
Step Ups 30 3x15
Military Press 30 3x15
Hamstring Curl 60 3x15
Side Lateral Raises 10 3x15
Dead lift 155 3x15
Shrugs 155 3x15
Calf Raises
Forearm Curls

Friday = Bi's Tri's
Exercise Weight Reps & Sets
Barbell Curl 50 3x15
Skull Crusher 50 3x15
Cable Curl 3x15
Rope Pull down 3x15
Hammer Curl 3x15
Dumbbell Kickback 3x15
Chin Ups 3xMax
Dips 3xMax
 
Your new workout, where is the cardio section? I guess if you diet properly, you won't need it BUT I have a feeling that you do need cardio after workout though w/ all the carbs that you intake.
 
Well the trainer said to do about 15mins pre-workout, then I have the abs and cardio day, and then I was going to do about 45mins on sundays also.
 
Hi guys i'm 18 years old (nearly 19). I am 180cm's tall and i weigh 75kg. I play aussie rules footy and the season starts on the 4th April (10 weeks). I found this useful website called exercise prescription on the net, where you can make your own weight training programs. Below is the program that i came up with and i was wondering how many set and reps for each exercise should i do in order to get bigger and stronger body. I'm gonna be able to commit to this program 2-3 times a week.

Safety Squats- Barbell
Seated Leg Curl
Seated Calf Raises
Barbell Bent-over Row
Dead Lifts
Assisted Chins
Dumbbell Fly’s
Dumbbell Bench Press
Dumbbell Shoulder Press
Barbell Bicep Curl
Tricep Dip Machine
 
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