Iain1974
New member
I'm 240/6'0" and have been advised by a personal trainer to do 2x25 when doing resistance work. My goal is to drop ~50lbs while maintaining muscle mass. I've cut junk-food and soda out of my diet and am starting to watch my protien/carb ratio. I certainly feel stronger and more energetic after just a couple of weeks.
My cardio is improving and I can run 5miles/60 minutes on the elliptical or a similar workrate on other machines. I intend to do 45-60 minutes 3xweek or as my schedule allows. I smoked for 15 yrs and quit 3 months ago so have tried to improve my lung capacity through cardio.
My questions are related to the weight exercises.
1) A set of 25 is a struggle on some muscles. For example, on the Leg curl after about 17 (@115lbs) I may need to stop and breathe for 5-10 seconds before completing the set. Does this mean I need to reduce the weight or is it appropriate to have a quick rest when muscles start to shake. On the chest press I need to take 2/3 mini-rests to complete the set.
2) Am I supposed to do both reps of a particular exercise back to back or ought I go through each of 10 exercises and then repeat the circuit for maximum benefit.
Today my routine went like this;
Leg Ext - 115x25
Leg Curl - 115x25
Calf Ext - 130x25
Low Row - 75x25
Lat Raise - 50x25
Chest Press - 60x25
Shoulder Press - 45x25
Bicep Curl - 75x25
Tricep Press - 75x25
Ab Crunch - 75x25
I then realized that doing all the leg stuff together wasn't going to be possible a second time around so I broke up the muscle groups and did it like this;
Leg Ext 120x25
Low Row - 85x25
Leg Curl - 115x25
Shoulder Press - 50x25
Calf Ext - 130x25
Chest Press - 60x25
Ab Crunch - 80x25
Lateral Raise - 50x25
Bicep Curl - 75x25
Tricep Press - 90x25
I've only recently started doing work with weights and am still finding my level so that's why I adjusted some weights upwards on the second set.
This was my first full-body workout. Previously I've only done perhaps 3 machines to break up the monotony of cardio machines.
If anyone has any thoughts or suggestions, please feel free to speak up.
My cardio is improving and I can run 5miles/60 minutes on the elliptical or a similar workrate on other machines. I intend to do 45-60 minutes 3xweek or as my schedule allows. I smoked for 15 yrs and quit 3 months ago so have tried to improve my lung capacity through cardio.
My questions are related to the weight exercises.
1) A set of 25 is a struggle on some muscles. For example, on the Leg curl after about 17 (@115lbs) I may need to stop and breathe for 5-10 seconds before completing the set. Does this mean I need to reduce the weight or is it appropriate to have a quick rest when muscles start to shake. On the chest press I need to take 2/3 mini-rests to complete the set.
2) Am I supposed to do both reps of a particular exercise back to back or ought I go through each of 10 exercises and then repeat the circuit for maximum benefit.
Today my routine went like this;
Leg Ext - 115x25
Leg Curl - 115x25
Calf Ext - 130x25
Low Row - 75x25
Lat Raise - 50x25
Chest Press - 60x25
Shoulder Press - 45x25
Bicep Curl - 75x25
Tricep Press - 75x25
Ab Crunch - 75x25
I then realized that doing all the leg stuff together wasn't going to be possible a second time around so I broke up the muscle groups and did it like this;
Leg Ext 120x25
Low Row - 85x25
Leg Curl - 115x25
Shoulder Press - 50x25
Calf Ext - 130x25
Chest Press - 60x25
Ab Crunch - 80x25
Lateral Raise - 50x25
Bicep Curl - 75x25
Tricep Press - 90x25
I've only recently started doing work with weights and am still finding my level so that's why I adjusted some weights upwards on the second set.
This was my first full-body workout. Previously I've only done perhaps 3 machines to break up the monotony of cardio machines.
If anyone has any thoughts or suggestions, please feel free to speak up.