My Journey

  • Thread starter retired_MuscleM@n
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retired_MuscleM@n

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Hi all,

My journey started about a month ago when I signed up for membership at a local 24 hr fitness club. The story goes like this. Three years ago when I first got marry I was 5'3 and 120 lbs a pretty good weight for my height. Now still 5'3 but 170 lbs bad weight. The new company I started a month a go pay for about half of the gym membership and that's why I decided to join. Within the last month I have set up a weight training and aerobic schedule as follow:

Monday: (Weight training at noon for 1 hr)

Muscle Group (Chest & Tricep)
Bench Press 3 x 8 -10 Dip 3 x 8 - 10
Incline Press 3 x 8 -10 Tri-cep Push Down 3 x 8 -10
DB Bench Press 3 x 8 -10 Tri-cep Supine Extension 3 x 8 -10
DB Pec Fly 3 x 8 -10 Curl - up 2 x 15

Then after work I would run for 20 minutes (5 warmup & 5 cool down)

Tuesday: (Play basketball 4 on 4 for about 1 hr at noon)
- After work weight training
Muscle Group (Back & Bicep)
Seated-Row 3 x 8 -10 Straight Bar Curl 3 x 8 -10
Lateral Pulldown 3 x 8 -10 Preacher Curl 3 x 8 -10
Pull up 3 x 8 - 10 Arm Row 3 x 8 -10
Arm Curl 3 x 8 - 10 Curl-up 2 x 15


Wednesday
- Run for 20 minutes at noon (5 warmup & 5 cool down)
- Weight Training after work (Muscle Group Chest & Tricep same as Monday)

Thurday
- Weight Training at noon (Mucle Group Back & Bicep same as Tuesday)
- Run for 20 minutes after work (5 warmup & 5 cool down)

Friday
- Play basketball 4 on 4 for 1 hr at noon
- Weight Training after work (Muscle Group Chest & Tricep same as Monday)

Over the course of the month I've lost about 5 lbs and I think I've gain some muscle. As far as my eating habit go. I occasionally have fast food, drink pop once a month or so. I am asian so I consume a lot of rice and course with meat and vegetable combine thus it is really hard for me to know how much calories I am taking in.

Here's my goal:
- I want to get to 150 lbs.
- Strengthen and tone my chest, back, tricep, bicep and last I but not least the very hard 6 packs which I think is under all the fat I have.

*** Please comment on my schedule and advise on way I can improve it. ***

I will take you along the journey as I progress.
Here are the initial pics of what my body look like.
 
To much direct arm,isolation work in my opinion. You really should do some leg work also its very important fpr general fitness/strength and fat burning.

Big compound lifts i see missing are squats, deadlifts, miltary press and bentover rows.

No need to do a DB and BB flat bench on the same day.
 
Your going to overtrain. 5days a week and that much cardio? 3x per week is fine M,W,F. Your routine isn't that great. you don't need to work the same muscle group 3 times per week. its simpily way too much. once per week is way better. stick w. basic moves your overthinking. Follow newf's advice 2.
Ricky
 
newf said:
To much direct arm,isolation work in my opinion. You really should do some leg work also its very important fpr general fitness/strength and fat burning.

Big compound lifts i see missing are squats, deadlifts, miltary press and bentover rows.

No need to do a DB and BB flat bench on the same day.
Click to expand...

what newf said. lifting too frequently too. Do you really think you're gonna be 100% recovered from tuesday by thursday?
and the stick figure legs will cause gym rats to mock you, and that sucks.
 
I got the 3 day split routine from a book call Weight Training Fundamentals by Sandler, David. I just took out the leg routine because my leg are all ready big from all the basketball and soccer I've played before. I have a very define heart shape calves. I will post those pics some times. Taking the advice from newf I have made the following change to my schedule.
M - Chest & Triceps + 20 min of cardio
T - Back & Biceps + 40 min of team basketball
W - change to working on my legs and shoulder + 20 min of cardio
- Squat, Deadlift, Leg Extension, Lateral raise
R- Chest & Biceps + 20 min of cardio
F- Back & Biceps + 40 min of team basketball

I doing 5 days of cardio a wk because I have a lot of fat on my body mainly on the chest and stomach area. Thanks you for all your advices. Please comment on the new schedule if you could?
 
Are you doing the cardio right after training? Looks pretty good to me but don't push yourself too much the first month you need to condition your body. Moderate weight for the first 2 to 4 weeks would be an idea. Train around 45min.

Yeah i was guilty of putting off squats (always done deadlifts) in the past because i have naturally big legs but squat certanity is an important excercise not only for overall lean body mass but it makes you feel strong.

"I might have big legs but that doesn't mean there strong." That's my own personal thinking right now :)
 
No I usually do streight training and cardio about 4 hrs apart. Ya because I'm only 5'3 my legs work extra hard for my 170 lbs body so they're big.
Thanks alot for your advice newf.
 
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