Please help me with my big goals!

L

luvmydane

0
Female 5'5''
25 yr old
123 lbs
bodyfat unknown

I weight train monday thru friday and run at least 4-5 days a week on treadmill for 4 miles at 6.8-7.0 mph. I do HIIT a couple of those days which for me is running at about 6.7 for 45 seconds and speeding up for about 20 seconds at 8.6mph. Repeat 20 times. Every running day for me is intense.

I try not to focus on the scale that much, but I am still carrying quite a bit of fat around my my thighs, butt , ab area, classic apple shape though i do have fairly good muscle definition which has really developed in the last 4-5 months.

Here is my weight training routine. Please fill free to critique (be nice) and my goal and my drive is to (please dont laugh)..to look like Julian Michaels, the chic from The Biggest Loser or to at least look as half as great as she does...

My Routine

Cardio as mentioned in first paragraph, then in this order:

MONDAY-Biceps and back

Seated alternating curls 3 sets 8-10
standing rope curls 3 sets 8-10
preacher curls 3 sets 8-10
concentration curls 3 sets 8-10
standing EZ bar curls 3 sets 8-10

wide grip pull ups (weight assisted) 3 sets 8-10
lat pull downs 3 sets 8-10
dumbell rows 3 sets 8-10
machine rows 3 sets 8-10
hyper extensions (weighted) 3 sets 8-10

TUESDAY-TRICEPS AND CALVES
rope presses 3 sets 8-10
skull crushers 3 sets 8-10
seated tricep extentsion 3 sets 8-10
seated tricep pullover (i think its called) 3 sets 8-10
dips (weight assisted) 3 sets 8-10

seated calve extentsions 3 sets 8-10
calve presses (leg press machine) 3 sets 8-10
standing calve raises (smith machine) 3 sets 8-10
standing calve raises (no weight, fast pace to failure) 3 sets usually 50 reps

WEDNESDAY QUADS AND SHOULDERS
Front squats 4 sets 8-10
legs press 4 sets 8-10
leg extentsions 4 sets 8-10

dumbell presses 3 sets 8-10
front dumbell raises 3 sets 8-10
side dumbell raises 3 sets 8-10
reverse peck deck 3 sets 8-10
arnold presses 3 sets 8-10

THURSDAY HAMSTRINGS AND TRAPS
walking lunges 4 sets holding 25 lb dumbells ea. side (usually about 8 per leg on each set)
squats 4 sets of 8-10 = just graduated from smith machine last week :eek: cuz i always feel like im following backwards or losing balance w/ regular bar and weights but i will tough it out from now on)
hamstring curls machine 4 sets of 8-10
glute extentsion machine (donkey kicks) 4 sets of 8-10

dumbell shrugs 3 sets 8-10
upright rows 3 sets 8-10
shoulder shrug machine 3 sets of 8-10
seated/bent over dumbell flies 3 sets 8-10

FRIDAY ABS, CHEST(on chest very light weight cuz i have implants and actually told not to do chest at all)

incline dumbell flies , light weight, 3 sets 12-15 reps
cable crossovers , light weight, 3 sets 12-15 reps
peck deck, light weight, 3 sets 12-15 reps

crunches on ball, 3 sets of 30reps or to failure, OR hold 10 lb plate and 3 sets of 20 reps or to failure
Ab machine, using a weight where i can no more than 3 sets 15 reps
straight leg lifts on floor ( 3 sets, but can only do 10-15)

OK, NOW MY CONCERN,, is that on leg days (Wed. and Thurs.) that i am overworking legs, i.e. same muscles 2 days in a row on some things... I WANT KICK ASS LEGS and i am willing to work for them but i need to do what is best.. I have good definition more in upper body than lower..but i want to make my muscles POP in my legs.. hamstrings and all. Any advice about how to going about doing this is greatly appreciated.

as far as diet...i probly around 1800-2200 cals a day, sometimes less, at least 100 gms of protein from lean meats, egg whites, cott. cheese, whole grains, fruits, veggies, .. i do have a sweet tooth however and to keep my sanity i may eat a couple cookies occassionly at night.. night is best for me cuz if i eat that during the day i will crave more and more sugar all day.. so i eat it so then i can just brush my teeth and go to bed and not think about it anymore.
Like i said, i work out hard at the gym ( at least for me) , , i just want to see awesome results and be cut! _Emily
 
I have to run... but wanted to post a quick answer here... you are doing way too much :) I also have a feeling you are eating too little for all the working out you are doing.

For example: on Mondays you are doing 15 sets for biceps and then 15 sets for your back. I'd do less sets and I'd do the back stuff first as it's a larger muscle. In essence you are working your biceps even when you do some of your back exercises- all but the hyper extensions.

You are also working quads on Wednesdays and Hams on Thursdays. Legs should all be done on one day because most exercises use all leg muscles.

Same with Mon. and Tues. Monday you are working biceps and back (which use all of the arm muscles) and then Tuesday you work triceps. That's too much and will lead to over training and possilbe injury.

Then you say "on chest very light weight cuz i have implants and actually told not to do chest at all"... well I wouldn't do chest at all if the doc said so ;)

I see your workout plan as being too much...waaaay too much... weights and cardio. I also see you not eating enough for doing all this activity. Wish I could post more, but I gotta go!
 
Thanks Lynn,, I appreciate it.. when you get a moment, no hurry, can you tell me like how many sets you THINK i should be doing per muscle? You are rite,, it takes way to much time at they gym each day and my husband thinks im a freak for working out so much. i like the idea of working out mon-friday cuz i like to spend as much time as possible w/ family and friends on the wkend since i work 40 plus hours a week. Thanks in advance..
Emily
 
3-5 sets PER muscle group is enough. A rep range between 6 adn 12 is typical. You can check out for a lot of additional strength training routine information.

Basically a workout really shouldn't take more than an hour. You can workout Monday through Friday, but make your routine safe :)

Mon- Upper Body + 15 minutes cardio
Tue- Lower Body/Abs and 15 minutes cardio
Wed- 45 minutes low-medium intensity cardio
Thurs- Upper Body + 15 minutes cardio
Fri- Lower Body/Abs and 15 minutes cardio
Sat- 30 minutes Interval Training
Sun- REST

Just a quick general program, but it gives you a start.
 
Lynn,
One more question,, when you say 3-5 sets per muscle group do you mean

a) 3-5 sets of ONE exercise(like bicep curls)

OR

b) 3-5 sets of several different exercises for the same muscle , like 3 sets of bicep curls, 3 sets hammer curls, 3 sets preacher curls, 3 sets concentration curls, AND 3 sets of barbell curls :eek: (which is basically what all i have been doing now)
 
Neither :)

I mean 3-5 sets per muscle group. I keep things simple- one exercise for each muscle. So for example 4 sets of bicep curls and then I am done biceps for 36-48 hours.
 
whoa ! ok! can i can one day look like um, say maybe, jillian michaels doing this?! work each muscle group twice a week?!
Emily
 
Bodybuilders only work each muscle group 1-2 a week. To look like her... it takes a slam dunk menu and a kick-butt strength training routine. She has great muscle mass... which comes from reducing body fat.

It takes a devotion to a clean and healthy lifestyle and a lot of patience. It's not something that can be achieved in 1 month, for example.
 
Lynn knows her stuff:)

My only additive is you put you get at least 100 grams of protein. I think a higher ratio of you daily diet in protein would be better. I get at least 150 grams a day and found even with a calorie deficit that i hold on to muscle mass better and even make some gains.
 
Trainer Lynn said:
Good point, Theleip. When building muscle... you must have enough protein. Don't go overboard (Atkins), but include enough protein :)
Click to expand...

Indeed, my protein is even ratio with my carbs or just a tad over. You need carbs, they are very important, but a lil more protein will help you achieve those goals better. Good Luck:)
 
Trainer Lynn said:
Neither :)

I mean 3-5 sets per muscle group. I keep things simple- one exercise for each muscle. So for example 4 sets of bicep curls and then I am done biceps for 36-48 hours.
Click to expand...


Hey Lynn,, I've been researching a bit and here is what I have come up with..
Does eiether one of these splits look good? Would you prefer one over the other? I only want to do Monday thru Friday. (and no chest, per doctor)
and cant do legs on Wednesday cuz everyBODY and their brother does legs on Wednesday...

Split 1
Mon-back, biceps
Tues-Shoulders,triceps
Wed- calves, Abs
Thurs-legs
Friday- Abs

OR

Split 2
Mon-back, bicep
Tues-calves, triceps
Wed-Abs
Thurs-legs
Friday-Shoulders, Abs

Thanks in advance!
Emily
 
I like number 2 better than number 1. But I still think it could be cleaned up. Is there a reason you don't want to do an Upper Body/Lower Body split?
 
Well I guess I dont really understand the upper / lower body split thing,, does it mean that both days of the upper you are doing the same workout and same with the lower two days?
I guess im just confused.. and I just want to be the personal best that I can be and I have such high expectations and goals for myself. It just seems to me that working shoulders, triceps, back, and biceps is an awful lot for one day and by the time I moved on to biceps or whatever, they would be totally worn out and I wouldnt be able to do my best on whatever I worked last.
And then there is this thing I've heard about only doing legs once a week, which i like if that is ok cuz i work them HARDDD!!!

Sorry I am so ignorant.. I really do read up on this stuff a lot and have for a few years and I guess I have basic knowledge but there is always more to learn. I'm trying to keep up!:)
 
The problem occurs when people don't work into a progression. You can't start working out with 6 reps of every exercise. You need to ease into things. Personally you are already small in weight so I know you're not obese or anything.

To look the way you want to look... will take one-on-one coaching from someone who knows their stuff and can completely evaluate where you are, where you want to go and the best and safest way for you to get there.

There are so many variables involved here. Yes, you can do legs once a week but that depends on other things. An upper/lower split is all upper body one day and all lower body/abs the next day.

You always do larger muscles first (chest/back or quads/hams) and then smaller muscles (biceps, shoulders, triceps or glutes/calves).
 
Hey Lynn..
I have been lifting weights every week for 2 years now,, so not just a beginner.. does that make a difference in how i split it up?
Emily
 
If you're not a beginner... it just means that you can work with heavier weights (so long as you have form down).
 
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