Journey, Not A Destination

Hey Steve,

I chatted with you a few months back about weightlifting, and I liked the push/pull split. After a two-month hic-up (neck/shoulder issues) I've been at it consistently for 5 weeks now - in the gym 2 days a week (at lunch and usually Tu/Th or so). Just wanted to get your thoughts on this. My goals are to increase strength also to drop about 30lbs of bf. I'm in karate between 2-5 classes a week right now as well, otherwise I may spend more time in the gym.

Day 1:
Squat: 135x8 warmup, 185 x 8-10, 225x5 (3 sets)
Bench: 175x5 (5 sets)
Standing BB military press: 100x5 (5 sets)

Day 2:
Deadlift: 135x8 warmup, 185x6-8, 225x5 (3 sets)
Bent over BB row: 135x5 (5 sets)
Lat pulldowns: 5 sets of 5, varying weight

Immediately after each workout I have some whey protein. It seems that I've actually gained 4-5lbs in the last month, a combination of the weight training and likely too many calories.

Thanks!
 
12packAbs said:
Hey Steve,

I chatted with you a few months back about weightlifting, and I liked the push/pull split. After a two-month hic-up (neck/shoulder issues) I've been at it consistently for 5 weeks now - in the gym 2 days a week (at lunch and usually Tu/Th or so). Just wanted to get your thoughts on this. My goals are to increase strength also to drop about 30lbs of bf. I'm in karate between 2-5 classes a week right now as well, otherwise I may spend more time in the gym.

Day 1:
Squat: 135x8 warmup, 185 x 8-10, 225x5 (3 sets)
Bench: 175x5 (5 sets)
Standing BB military press: 100x5 (5 sets)

Day 2:
Deadlift: 135x8 warmup, 185x6-8, 225x5 (3 sets)
Bent over BB row: 135x5 (5 sets)
Lat pulldowns: 5 sets of 5, varying weight

Immediately after each workout I have some whey protein. It seems that I've actually gained 4-5lbs in the last month, a combination of the weight training and likely too many calories.

Thanks!
Click to expand...

I doesn't look bad. So are you alternating these workouts? And I didn't quite follow.... how many days per week are you weight training?
 
This seems like a dumb question.... but I have to ask it...
Can someone possibly be slowing down their weight loss by doing too much strength training and not enough cardio?

I'm full of dumb questions :D

- Sunny
 
Weight training is twice per week. So far I haven't been alternating the days...first workout of the week is day 1 and the second workout is day 2. In April I was doing three days per week, with alternating heavy (5x5 reps) and lighter days (3x8 reps), but it's been the simplified version in the last 5 weeks.

Some days I have weight training at lunch and then karate in the evening, but I try to space it out as best as I can.
 
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Happy Thursday Steve!!! I hope everything's going well. Should I go back another page or two to see what happened to your hand? I hope it gets better soon.


I wonder what page that weight routine you posted for me is on....
 
Healthyhabit said:
This seems like a dumb question.... but I have to ask it...
Can someone possibly be slowing down their weight loss by doing too much strength training and not enough cardio?

I'm full of dumb questions :D

- Sunny
Click to expand...

No, not really. Weight training will do more for your metabolism than cardio.

What makes you ask that?
 
12packAbs said:
Weight training is twice per week. So far I haven't been alternating the days...first workout of the week is day 1 and the second workout is day 2. In April I was doing three days per week, with alternating heavy (5x5 reps) and lighter days (3x8 reps), but it's been the simplified version in the last 5 weeks.

Some days I have weight training at lunch and then karate in the evening, but I try to space it out as best as I can.
Click to expand...

I'd set your routine up a bit differently if you are only training twice per week. I'm very short on time today..... but here is something you should consider.

Ideally each muscle group is getting hit TWICE per week.
 
dariqueen said:
Happy Thursday Steve!!! I hope everything's going well. Should I go back another page or two to see what happened to your hand? I hope it gets better soon.
Click to expand...

Nope, I never posted what happened to it.

The reason: I have no idea, haha.


I wonder what page that weight routine you posted for me is on....
Click to expand...

No clue, lol. Can you believe I don't even remember writing it up.... haha. My mind is mush today.
 
Steve said:
I'd set your routine up a bit differently if you are only training twice per week. I'm very short on time today..... but here is something you should consider.

Ideally each muscle group is getting hit TWICE per week.
Click to expand...

Thanks...perhaps I'll bother you with some questions tomorrow then. Ciao!
 
12packAbs said:
Thanks...perhaps I'll bother you with some questions tomorrow then. Ciao!
Click to expand...

I'd do something like this:

Day 1:

A1-Squats 3x5
A2-Stiff Leg Deadlifts 3x10

B1-Bench 3x4-6
B2-Pendlay Row 3x4-6

Any accessory stuff you want to throw in here at the end... just don't go excessive. A couple sets of crunches and arms or the like.

Day 2:

Deadlifts - 3x5

Leg Press - 2x12

Standing Shoulder Press - 3x5

Chin-ups - 3x*

Pec Deck Flys 2x8

You can throw some small accessory stuff in here too.

*with the chin-ups.... do as many as you can. If you can't do body weight chins, simply use a machine that assists you. If you get to a point where you can do 3 sets of 12 with your body weight, add weight via dumbbell.

Space it out pretty evenly.

Maybe Monday and Thursday, or something like that.
 
Steve said:
Also, you didn't really give me any context here. I'm not sure how many sets and reps you were using.
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I do 3 sets of all exercises, and about 5-8 reps until I can't do anymore.

I lift weights on MWF, and do HIIT cardio on M (running), steady state on Tues and Thurs (usually jogging or stationary bike). So, I am working legs on through cardio. And I'm starting to do calisthenics on Fridays.
 
jk123 said:
I do 3 sets of all exercises, and about 5-8 reps until I can't do anymore.

I lift weights on MWF, and do HIIT cardio on M (running), steady state on Tues and Thurs (usually jogging or stationary bike). So, I am working legs on through cardio. And I'm starting to do calisthenics on Fridays.
Click to expand...

I really think something like the Basic Lifts stickie would be best for you. You can throw any accessory, isolation work at the end of each of the days.
 
Steve said:
I'd do something like this:

Day 1:

A1-Squats 3x5
A2-Stiff Leg Deadlifts 3x10

B1-Bench 3x4-6
B2-Pendlay Row 3x4-6

Any accessory stuff you want to throw in here at the end... just don't go excessive. A couple sets of crunches and arms or the like.

Day 2:

Deadlifts - 3x5

Leg Press - 2x12

Standing Shoulder Press - 3x5

Chin-ups - 3x*

Pec Deck Flys 2x8

You can throw some small accessory stuff in here too.

*with the chin-ups.... do as many as you can. If you can't do body weight chins, simply use a machine that assists you. If you get to a point where you can do 3 sets of 12 with your body weight, add weight via dumbbell.

Space it out pretty evenly.

Maybe Monday and Thursday, or something like that.
Click to expand...


Hmm...interesting. Time is a limiting factor for me - as I'm working out at lunch I try to keep my workout time to about 45min or so, but going from 5 sets to 3 it leaves time for another exercise.

You prefer the Pendlay rows (haven't tried them) over the regular rows? The videos I saw on youtube, the guy used momentum to get the weight up for each rep, whereas I try to use fairly strict form with the bent rows. What are your thoughts?

And chin-ups over lat pulldowns? I currently won't likely be able to do many chin-ups, but the gym does have an assisting machine. I've used it more for regular pull ups.

I'm not a fan of the pec deck...but perhaps I'll try dumbell flys.

With the accessory stuff...are you referring to isolation exercises?
 
12packAbs said:
Hmm...interesting. Time is a limiting factor for me - as I'm working out at lunch I try to keep my workout time to about 45min or so, but going from 5 sets to 3 it leaves time for another exercise.

You prefer the Pendlay rows (haven't tried them) over the regular rows? The videos I saw on youtube, the guy used momentum to get the weight up for each rep, whereas I try to use fairly strict form with the bent rows. What are your thoughts?

And chin-ups over lat pulldowns? I currently won't likely be able to do many chin-ups, but the gym does have an assisting machine. I've used it more for regular pull ups.

I'm not a fan of the pec deck...but perhaps I'll try dumbell flys.

With the accessory stuff...are you referring to isolation exercises?
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You can do whatever you want really. If you were my client, the above is how I'd train you. The bottomline is... you should be hitting each major muscle grip 2x per week, at the minimum.

Getting in the weight room twice per week limits your options.

Pendlays over regular rows, yes. I like them more. They are more strict. The vids you saw were most likely bad. I'm not sure how you can use momentum in the lift since you are starting each rep from the floor. Unless you start with some major torso swing, which would be incorrect.

I don't have any problem with regular BB rows either. If you want to use them, have at it.

I don't have a problem with pulldowns per se. But the best way to get good at doing bodyweight pulls or chins is to.... well... do them.

Accessory stuff = isolations for the most part.
 
Steve - your thoughts are very much appreciated - thank you for taking the time.

I've considered getting into the gym three days a week...maybe even four. I'm just concerned about overtraining with the martial arts training as well. With (at least for the next month) 5 days of martial arts...would more than 2 days hitting the weights be too much? What are your thoughts?

My karate schedule is Mon, Tues, Wed, Fri & Sat. So doing 2 days of weight training a week I have one day (say Monday) that I have 2 workouts, and then Thursday I hit the weights again on an off karate day. If I were to do 3 days of weights, it would end up being Mon/Wed/Fri which would all be 2-workout days. Another option is doing Sundays at home - I have a squat rack, adjustable bench, dip station, barbell and dumbells.

So with the Pendlays...I would do them the same as the regular rows, but from the weight starting off on the floor for each rep? The vids I saw the guy was jerking the weight up a bit, rather than using strict form.

I used to do bodyweight pulls...back in the day...maybe it's time to get back to doing them.
 
12packAbs said:
Steve - your thoughts are very much appreciated - thank you for taking the time.
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You're welcome. And that's all they are.... just my thoughts. You know better than anyone what will work for you.

I've considered getting into the gym three days a week...maybe even four. I'm just concerned about overtraining with the martial arts training as well.
Click to expand...

This is just something you'd have to try and see. We all recover at different rates. I can't imagine your martial arts being all that draining to the point that it would push you into an overtrained state. I could be wrong though depending on what you do.

With (at least for the next month) 5 days of martial arts...would more than 2 days hitting the weights be too much? What are your thoughts?
Click to expand...

Again I can't really answer that. If it's real competitive.... I wouldn't do more than 2 days personally. If martial arts are your primary concern at the moment... that should be prioritized.

If weight loss if your primary goal, that should be prioritized.

So with the Pendlays...I would do them the same as the regular rows, but from the weight starting off on the floor for each rep? The vids I saw the guy was jerking the weight up a bit, rather than using strict form.
Click to expand...

This is correct.

I used to do bodyweight pulls...back in the day...maybe it's time to get back to doing them.
Click to expand...

Well it's not like you're signing a contract. Work them in and see how they treat ya. If you don't like them, go back to pulldowns.
 
Happychubette said:
Dear Steve, I have been maintaining my weight, 180, at 2000 calories for the past three months. Why have I stopped losing?
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First, if I could answer that open question that easily, I'd be a billionaire.

Second, I thought I just heard from you recently where you were eating well above maintenance?
 
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