Creating a program, advice needed

Discussion in 'Fitness & Nutrition' started by Ebbs, May 15, 2006.

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  1. Ebbs

    Ebbs New Member

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    Hey guys, this is actually my first post on these forums but I’ve got to say I really like it here. I've learned a ton here in the last few days.

    Anyway I’ve been poking around the fitness and nutrition area a lot and I’ve decided to through together a rough program.

    My stats: Height: 5'10 Weight: 211

    Goals
    • Be able to run 3 miles without stopping or slowing
    • To run the mile in under 7 minutes
    • Lose the man boobs
    • Lose extra weight and form lean defined muscle
    Monday
    • Squats: 2 x 6 not to failure, 1 x 20 to failure (50 MAX)
    • Leg Press 2 x 4 to 6
    • Standing Machine Calf Raises 2 x 6 to 8 or 45° Leg Press Calf Raises 2 x 6 to 8
    • Crunches
    Tuesday – HIIT Elliptical 25 minutes total, 1 minute sprint 30 second jog

    Wednesday
    • Military Presses: 2 x 6 to 8
    • DB Pullovers: 2 x 4 to 6
    • Pull-ups / pull downs 2 x 6-10
    Thursday – HIIT Elliptical 25 minutes total, 1 minute sprint 30 second jog

    Friday
    • Incline bb bench: 2 x 6
    • Flat db bench: 2 x 8-12
    • DB Bent-Over Rows: 3 x 6 to 8
    Saturday – 3 Miles on the treadmill

    *HIIT Includes a 4 minute warm-up and 10 minute cool down, which is not included in the total workout time
     
  2. gubment cheese

    gubment cheese New Member

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    what kind of training have you done up to this point? 25 minutes of HIIT seems a bit extreme.
     
  3. crucialkc

    crucialkc the earth is flat

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    do at least 3-4 sets of each exercise listed rather than 2.. i'd also suggest upping your reps to 8-15
     
  4. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    have you been doing HIIT prior to this? if not your gonna die
     
  5. Javi

    Javi New Member

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    wow, 25 mins of HIIT?
     
  6. Ebbs

    Ebbs New Member

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    Thanks for the replies, i've been in Jury duty all day and i'm just headed to the gym :rolleyes: Ya i have done HIIT before but nothing near this intense. I'm going to give it a try for a week and see where i'm at.
     
  7. gubment cheese

    gubment cheese New Member

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    doing that much HIIT will burn you out.
     
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