I started working out at around March in hopes of getting stronger and losing weight. When I began I was 5'7" and 165. I am now 5'7" and 145. I am applying to West Point and the Air Force, so I am hoping to get in better shape and get stronger. As you can probably tell from my username, I play hockey. I play year round so I get a lot of exercise. I've also been training for the CFA, which is composed of push ups, sit ups, pull ups, shuttle run, basketball throw, and a 1 mile run. I don't have a set schedule where on a certain day I work a certain muscle, since my schedule gets busy with hockey practice/games so I just go to the gym when I can. (4-5 days a week)
When I go to the gym I focus on one muscle at a time. So when I do arms, I do biceps and triceps. Because I play hockey, I always get a good leg workout. I stopped working out legs for a while and focused on my upper body, but I feel that I should start doing legs again since I have started to notice less changes.
So here's my typical workout schedule.
3 sets up pull ups
I usually get 15 the first set, 9 the 2nd, and around 7 the 3rd set.
Then I move on to whatever I am working that day. Which could be chest,back, arms (biceps and triceps), or shoulders.
I'm not really familiar with the names of the different exercises, so it's hard for me to explain what I do.
For chest I bench press and then 4 other exercises for chest. I try to do 3-4 sets at 10 reps.
For back I do 5 different exercises again at 3-4 sets at around 10 reps.
For biceps I curl 40 pounds for one set. Then I do 35 pounds followed up by 30 pound right after that for the 2nd set. I then do that again for the 3rd set. I then do two other bicep exercises followed up by 3 tricep exercises.
For shoulders I do 6 different exercises, however I don't do shrugs. Should I incorporate shrugs into my workout?
After I finish these exercises, I then do 3 sets on an abb machine. After abbs I then run a mile on the treadmill at a 6:30-7:00 minute pace.
I wish I could describe the exact exercises I do, but I'm just not familiar with the names of them. I'm probably not giving you a good picture, but I did the best to describe what I do. I used to take Creatine, but I've decided I would rather not take it anymore. I would just like to know if what I am doing will allow me to build muscle and lose weight. I've lost 20 pounds so far and I have gotten stronger, but I don't know how far my workout will get me until I have to change it to see more results. Also, for pullups is it okay if I do them every day? Or should I treat that like any other muscle and do that every other day. I suppose I should also start to do legs in my workout as well too.
I've been training to do well in the CFA, so any recommendations so I improve my results in that? Below is a link that describes the events in it.
When I go to the gym I focus on one muscle at a time. So when I do arms, I do biceps and triceps. Because I play hockey, I always get a good leg workout. I stopped working out legs for a while and focused on my upper body, but I feel that I should start doing legs again since I have started to notice less changes.
So here's my typical workout schedule.
3 sets up pull ups
I usually get 15 the first set, 9 the 2nd, and around 7 the 3rd set.
Then I move on to whatever I am working that day. Which could be chest,back, arms (biceps and triceps), or shoulders.
I'm not really familiar with the names of the different exercises, so it's hard for me to explain what I do.
For chest I bench press and then 4 other exercises for chest. I try to do 3-4 sets at 10 reps.
For back I do 5 different exercises again at 3-4 sets at around 10 reps.
For biceps I curl 40 pounds for one set. Then I do 35 pounds followed up by 30 pound right after that for the 2nd set. I then do that again for the 3rd set. I then do two other bicep exercises followed up by 3 tricep exercises.
For shoulders I do 6 different exercises, however I don't do shrugs. Should I incorporate shrugs into my workout?
After I finish these exercises, I then do 3 sets on an abb machine. After abbs I then run a mile on the treadmill at a 6:30-7:00 minute pace.
I wish I could describe the exact exercises I do, but I'm just not familiar with the names of them. I'm probably not giving you a good picture, but I did the best to describe what I do. I used to take Creatine, but I've decided I would rather not take it anymore. I would just like to know if what I am doing will allow me to build muscle and lose weight. I've lost 20 pounds so far and I have gotten stronger, but I don't know how far my workout will get me until I have to change it to see more results. Also, for pullups is it okay if I do them every day? Or should I treat that like any other muscle and do that every other day. I suppose I should also start to do legs in my workout as well too.
I've been training to do well in the CFA, so any recommendations so I improve my results in that? Below is a link that describes the events in it.