Review of my workout (feedback wanted)

Beatlesboy

Beatlesboy

New member
Hi all,

Recently I've been riding my bike to the gym and back (6.5 miles round trip). At the gym I lift weights (either upper or lower body) for 30-60 minutes. The bike ride there has some steep up and down hills as well as flat stretches. It's a good workout that leaves me huffing and puffing at times.

Today I decided to do more cardio as riding the bike feels too much like fun and not exercise to me (odd, I know). I did 25 intense minutes on the elliptical then did upper body for 30 minutes. Could I be doing more? I thought maybe adding 20 minutes on my crappy elliptical in the garage in the morning. Here's my current workout for review.

Bike ride = 30 minutes
Elliptical = 25 minutes
Weight training = 30 minutes
Bike ride = 30 minutes

Thanks for reading.
 
Beatlesboy said:
Hi all,

Today I decided to do more cardio as riding the bike feels too much like fun and not exercise to me (odd, I know).
Click to expand...

You are better off sticking with the bike riding. Who says it can't be fun AND a good workout? I ONLY do exercises that are fun, that way I know I will stick with them.

Beatlesboy said:
Hi all,
Bike ride = 30 minutes
Elliptical = 25 minutes
Weight training = 30 minutes
Bike ride = 30 minutes

Thanks for reading.
Click to expand...

Is this per day? If it is it's just way too much, and it will be detrimental.

You shouldn't do weight lifting every day either, and it should generally come before cardio. Your body needs time to rest and for your muscles to recover.
 
Weight lifting every day I dont think is bad, as long as it's not the same muscle groups every day.

and bike riding is cardio - if it's fun it's a bonus - means you'll stay with it... (just make sure you're wearing a helmet and paying attention)
 
Need more details.

Frequency and composition.

Also stats and goals.

A workout can't be judged on it's own merit without context.
 
Stats:

Weight: 265
Height: 5'8"
Goal: to weigh 160 while keeping muscle mass, eventually building muscle mass

I probably do the bike ride 4-5 times a week. Weight lifting at most 4 times as I do upper and lower separate and can't work the same muscles more than twice a week.

My diet lately has been inconsistent. Some days decent, other days poor. I work at a pizza place which makes it that much harder. Yesterday I had some wings which I know are 1,000 calories and basically half protein and half fat. I'm also guilty of getting a slurpee during these hot summer days. So at the moment I'm fighting to stay at my current weight with my not so great diet.
 
Last edited:
I've been weight training since September with some breaks here and there.

Upper body I do the chest press, machine row, lat pull down, shoulder press machine, triceps pushdown, biceps with free weights, the machine you start with your arms out and bring them together (sorry, couldn't find the name in my weight training for dummies book).

Lower body I just do the leg curl machine and the leg extension machine.

I generally do 10-15 reps and 3-4 sets. I've added more and more weight through the months.
 
I actually don't have a problem with your workout. Are you getting results?

If anything, I'd switch up the weight training a bit and shift toward a 3x per week full body routine. I'd also make 1 or 2 of these sessions circuit-esque.

But none of that is necessary.
 
So I should do full-body 3X a week? I thought you should only work each muscle twice a week?

I've thought about breaking up some cardio, maybe 10 minutes elliptical, then a machine or two, then 10 more intense minutes of cardio, just to break up the boredom of doing the machines over and over again. Also would help break up the cardio time. What do you recommend I do for circuit training? What about diet/calories?

I've only lost 20 pounds since January largely based on bad diet most likely. I guess I have dropped over 50 pounds and getting use to naturally eating x amount of calories to sustain my lighter body. I don't know. I would like to be losing 2 pounds a week ideally.
 
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