Newbie Alert - is this good/safe work out?

V

VydorScope

0
:newbie:

Okay I shoot for 5 days a week, but since I do this on my lunch break I prbly average more like 3-4 due to interruptions from meetings and etc. I do the same basic schedule every trip. Needs to fit in about one hour.

1) Warm up - 1/8th mile on treadmill at 4.5 mph (fast walk for me)

2) basic stretches (maintenance level mainly to prevent injury)

3) 25 mins on Elliptical ~ "level 12", holding around 65-75 rpms and HR of 150+ do not use the arm part- primary goal is exercise heart muscle since I have a damaged ticker.

4) Cool down - 1/8th mile on treadmill - 3.5mph

5) head to room with weight machines. Order that I do these varies depending on who is in room using what but I try to get to them all..

a) 1 set 10 pullups , 1 set 10 chipups , 1 set 10 dips on the machine that assist with counter weights this exercise. Presently using 60 pounds of counter weight and barely making it through all 10 of each set.

b) 3 sets of 10 on the machine where you do stomach curls... I am pushing the upper limit on the machine now, probably need increase sets or reps? (Magnum Fitness E-series Abdominal Crunch machine)

c) 3 sets of 10 @ 210lbs on the machine where you push the bar backwards with your back. Pushing limit of machine here too. Exercises lower back. I suffer from lower back pain and I am hoping that muscle strength will help. (Magnum Fitness E-series Lower Back Machine)

d) 2 sets of 10 per side on the machine where you twist against the weight. Only does one side at a time. Struggle to complete this at 110 pounds.(Magnum Fitness E-series - cant find on their site)

I take like 30 to 60 seconds break between sets. I am only in my second month of weight training, but been doing the aerobic for a couple of years at home on the treadmill.

Thinking of adding 1 or 2 leg machines - just enough to cover all the muscle groups based on the pictures on the machines. Tried the "leg press" machine today. Easily did 3 sets of 330 pounds, and 2 sets at that weight with my calves alone. I guess the elliptical has been working my legs?

GOAL: To increase over all strength and tone up. NOT interested being a body builder. Also to keep heart health up.I was an athlete in a life long ago, but been a desk jockey for over a decade. Trying to get some of that back.I am an adult male, 5"11.5 and 180 pounds if that matters.


Any thoughts? This any good? Bad? Thanks! I really have no clue... and less money :) Can only attend this gym so cheap ($100/6 months) because I work at a college. :)
 
One thing you could try would be doing free weight compound exercises, especially since time is an issue. They are much more time efficient.

Take things like squats and deadlifts. Most people think those are just for big ol' meat-head guys who want tree trunk legs. Wrong.

You mentioned lower back pain ***check with your doctor, etc etc*** Assuming no specific condition that would prohibit things that work your back - the compound types of exercises are wonderful at strengthening the "core" muscles b/c they cause them to work during those movements.

What you described sounds a lot like the Nautilus circuit they have at the gym I'm at. They aren't near as useful most of the time as they want you to believe. Especially the "twist-away-your-love handles" machine.

Read around on some of the full body compound workouts. I believe you'll find that they are much more bang for your buck in terms of time spent at the gym.
 
i think your warm up w/ cardio and stretching is fine

if you're looking to increase overall strength, i suggest dropping all of those exercises except pullups and do squats, bench, deadlifts, and military presses. for abs, my opinion, and i know some will disagree, i think that machine is really awful and not as effective as something else you could be doing. for abs, try kneeling cable crunches, flat/incline bench leg lifts, or decline curls. if that machine is helping relieve lower back pain, keep it in, but if you do that on the same day as deadlifts (if you take my advice) you might want to do them at the end of your workout, i remember reading somewhere how that can actually damage your back if you do those first then deadlifts.

ps, 330 lbs on leg press is impressive, i struggled with 230 last night (but i did 6 sets, and it was at the end of my leg workout)
 
ps, 330 lbs on leg press is impressive, i struggled with 230 last night (but i did 6 sets, and it was at the end of my leg workout)
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I guess I am just clueless then... since I weight 180 pounds and can stand/jump on one leg, I assumed that 330 with both legs was no great feat? I mean if I can throw 180 pounds in the air (aka jumping), with one leg... 360 should be no problem with two? What am I missing here?

You mentioned lower back pain ***check with your doctor, etc etc***
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I met with a physical trainer about it a long while back and he felt it was due to weak muscles. At that time I used his equipment and he had 4 or 5 different back exercises... this gym has only the one I mentioned. I have mentioned it to "normal" docs and they blew it off. But I think at that time the exercising was helping.

You both mentioned free weights... and in HS I did squats (worked out with the weight team, no one else did squats) but other then that I know nothing about free weights. (heh I wonder if I can even squat half of what I used to do then.... errr even a 1/4th )I like the machines because they are nice pictures/directions to follow.

if you're looking to increase overall strength, i suggest dropping all of those exercises except pullups and do squats, bench, deadlifts, and military presses. for abs, my opinion, and i know some will disagree, i think that machine is really awful and not as effective as something else you could be doing. for abs, try kneeling cable crunches, flat/incline bench leg lifts, or decline curls. if that machine is helping relieve lower back pain, keep it in, but if you do that on the same day as deadlifts (if you take my advice) you might want to do them at the end of your workout, i remember reading somewhere how that can actually damage your back if you do those first then deadlifts.
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I guess I will hve to jump out in Google for a bit I do not know what the terms I bolded mean. :confused:

The gym does have a room with free weights in it, separate from the Cardio room, or the all machine room I presently use. I have not been in there, but it is the largest room. I work out alone, and I thought even if you know what you are doing you need a spotter for free weights?

What you described sounds a lot like the Nautilus circuit they have at the gym I'm at. They aren't near as useful most of the time as they want you to believe. Especially the "twist-away-your-love handles" machine.
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I have just assumed that free weights would be more work then the same exercise on the machine, but I thought they would still be good?

Thanks!
 
you dont need a spotter if you dont lift to heavy,ie more than you can handle,
click on here for some info on exercises.
 
VydorScope said:
:newbie:

Okay I shoot for 5 days a week, but since I do this on my lunch break I prbly average more like 3-4 due to interruptions from meetings and etc. I do the same basic schedule every trip. Needs to fit in about one hour.

....Tribal Truncated....


Any thoughts? This any good? Bad? Thanks! I really have no clue... and less money :) Can only attend this gym so cheap ($100/6 months) because I work at a college. :)
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My thoughts are this -

- take your proper lunch-break eat lunch/relax and hit the gym when you have nothing else on your mind/schedule. I hit the gym for up to 2 hours taking proper rest and also working out different muscle groups. I would not be able to do this if I was interrupted like in your case.
 
There is no need for a 2 hour workout. Also, that's the thing with fitting fitness into your life - you have to find a way for it to fit. There is almost always a difference between what is ideal, and what is realistic. Ideal is great and all that - but realistic is what has a chance of sticking.

Although the eating part was spot on - definitely eat something. Do not skip the actual eating of lunch in order to go workout.
 
deschain said:
Although the eating part was spot on - definitely eat something. Do not skip the actual eating of lunch in order to go workout.
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I am a very brittle hypoglycemic, not eating is not an option. Nor is goind more then 2 hours with out food... nor is sugar an option. etc

So do not worry. Diet is something I am on top off already. :)
 
okay I asked this same kind of question on a few sites and getting similar responses. That always helps me feel more trusting of random internet postings :)

Anyways I guess I need to get off the machines (maxing on many of them anyways) and this is what I think I am getting by combining suggestions/etc..


Workout:

Shoot for 3 sets, proper weight is when you can do at most 8-10 a set.

In this order:
1) Squats
2) Dead Lift
3) Lat Pull down / Chin ups ( I could use the chin up/pull up machine here)
4) Military press
5) Dumbbell Rows
6) Bench Press / Incline Press
7) Something for abs - not sure what goes here yet.

Thinking to shoot for M/W/F doing this, and heavier cardio on T/Th.

Hows that sound? I just need figure out how to do all this LOL.

Thanks!
 
VydorScope said:
okay I asked this same kind of question on a few sites and getting similar responses. That always helps me feel more trusting of random internet postings :)

Anyways I guess I need to get off the machines (maxing on many of them anyways) and this is what I think I am getting by combining suggestions/etc..


Workout:

Shoot for 3 sets, proper weight is when you can do at most 8-10 a set.

In this order:
1) Squats
2) Dead Lift
3) Lat Pull down / Chin ups ( I could use the chin up/pull up machine here)
4) Military press
5) Dumbbell Rows
6) Bench Press / Incline Press
7) Something for abs - not sure what goes here yet.

Thinking to shoot for M/W/F doing this, and heavier cardio on T/Th.

Hows that sound? I just need figure out how to do all this LOL.

Thanks!
Click to expand...

change the order so that you are doing a pull then a push,that way your muscles get more time to recover,also squatting and deadlifting together can get very hard try alternating them on different days.
good luck:cool:
 
the workouts I ve seen posted here would be good to try especially the compounds did you ever think about focusing more cardio a couple of those days 2 or 3 and then weight training other couple of days, it might be better time spent. I think I read this in one of the posts but I totally agree that the ab machines are a waist of time you can get much better results if you do abs on incline/decline and use weight as long as you have te equipment at your gym.
 
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