Enough with the cardio, time to start lifting again

Discussion in 'Fitness & Nutrition' started by Ribbie, May 22, 2008.

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  1. Ribbie

    Ribbie OT Supporter

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    I'll start by saying:

    - I'm 6'1" 225 lbs, probably around 25% BF as a guesstimate.

    - I've recently finished reading Burn the fat feed the muscle by Tom Venruto.

    - 5 day workout, single musclegroup, 12 sets to start


    I've lost about 15 pounds in the past 8 months and am now looking to return to weight training. I put more focus on diet and cardio in the past 6 or so months and haven't lifted for the same amount of time.

    I'm not going to be taking j or anything silly, but I will be purchasing some supplements.

    I'm going to start taking Fish and Flax seed oil, creatine, and glutamine. I have whey at home, but am eating enough protein throughout the course of the day where I shouldn't really need the extra scoops.

    Is there anything else that OT F&N would recommend me to take or to stay away from given my situation? I'm off for lunch here now but I'll check back afterwards.

    :wavey:
     
  2. Uglybob69

    Uglybob69 I miss beer.

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    why did you stop weight training? And what the fuck you were focusing on losing weight and only did 15 pounds in 8 months?

    Do the stickied routine IMO, and never stop weight training again. :wavey:
     
  3. Carrera

    Carrera OT Supporter

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    Good work, no offense but 15lbs in 8 months is terrible. I remember when I was super chubby I lost 12lbs the first month, and eventually 60 lbs in the course of 5 months. But anyways, good luck!
     
  4. Cumstang02

    Cumstang02 New Member

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    nothing wrong with 15lb loss..
     
  5. Ribbie

    Ribbie OT Supporter

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    I wasn't dieting at all, just running, while I read through BTFFM. I had no goals, I kind of just went.

    Obviously you wont get results when you're not following a program but it was still better than nothing and a good start.

    I have a routine, I'm more focused on supplements at this point but thanks for the advice.

    My LBM increased 10 pounds and I lost 15 pounds of fat weight. I'm cool with that. What's your body fat percentage and height?

    I'm doing a skin fold after my workout today so I'll have a better idea. I'd estimate it's still in the mid 20's though. I was flat out obese a year ago.
     
  6. Uglybob69

    Uglybob69 I miss beer.

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    Post up your routine. How are you sure that your LBM increased?
     
  7. Uglybob69

    Uglybob69 I miss beer.

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    Also IMO no supplements really help much. Just focus on eating a good diet and maybe get some whey for a post workout shake.
     
  8. Ribbie

    Ribbie OT Supporter

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    For right now we're just doing 2 sets of 10 for each exercise but that will be upped to 3 next week and from there on out. We just wanted to ease back into it a bit this first week. As for a routine it looks something like this:

    Monday

    Back Day

    20 minutes eliptical warm up
    5 minute stretch

    2x10 seated row
    2x10 bent over row
    2x10 reverse pec deck
    2x10 front pull down

    10 minute eliptical cool down
    good stretch

    Tuesday

    Legs

    20 minutes eliptical warm up
    10 minute stretch

    2x10 lunges
    2x10 leg press
    2x10 calf press
    2x10 reverse calf press

    20 minutes on the bike
    best stretch of the week

    Wednesday

    Arm Day

    20 minutes eliptical warm up
    5 minute stretch

    2x10 hammer curl
    2x10 concentration curl
    2x10 preacher curl

    2x10 bent over tricep extensions w/rope
    2x10 cable push downs w/rope
    2x10 dips
    2x10 skull crushers


    10 minutes bike cool down
    stretch

    Thursday

    Shoulders

    20 minutes eliptical warm up
    5 minute stretch

    2x10 military press
    2x10 lateral raise
    2x10 upright row
    3x12 shrugs

    10 minute eliptical cool down
    good stretch


    Friday
    Chest Day

    20 minutes eliptical warm up
    5 minute stretch

    2x10 flat bench
    2x10 incline bench
    2x10 decline bench
    2x10 cable crosses
    2x10 flys

    10 minute eliptical cool down
    good stretch


    The LBM and fat weight might not be the most accurate because I don't have a caliper to measure. It's just based off a simple formula and my friends scale.

    I passed on the creatine and just got some glutamine, fish oil, and some MSM (bad knees).

    Let me know what you think for the routine, it's a little more hard core than what I used to do but I hope it'll help me reach some goals. I dont have much in the way of numbers but I do have a spreadsheet ready to go for tracking. I'm not so much concerned with my weight as I am my body fat percentage.

    edit: we started on Wednesday
     
    Last edited: May 23, 2008
  9. Uglybob69

    Uglybob69 I miss beer.

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    Back day - add pullups screw pulldowns unless you do them after pullups IMO. If you can only do one or 2. Do like 20 total then move to 2x10 for pulldowns

    Legs - Do squats too

    arms and shoulders - fine imo

    chest - I'd do incline before flat

    your rep scheme is... weird. it may not be enough or it may be. Look at the stickied routine because it's better in pretty much every way and it's rep schemes are probably dead on what you need to be doing.

    Also, make sure on your last set you're barely getting that shit. This isn't a picnic you've got to work hard or you'll just wonder why you're not seeing any good results. With your slow weight loss I'm already thinking your intensity level isn't good.
     
  10. grimstone

    grimstone magic murda bag OT Supporter

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    no squats no deadlifts make baby jesus cry
     
  11. Uglybob69

    Uglybob69 I miss beer.

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    Deads are pretty cool, I just started doing them 2 weeks ago :rofl:
     
  12. Ribbie

    Ribbie OT Supporter

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    :cool:

    thanks for the advice

    I'm hesitant to start into the squats and deadlifts right away because of my bad knee. Also, I've heard lots of horror stories about deadlifts and improper form so it kind of scares me tbh. :embd:
     
  13. grimstone

    grimstone magic murda bag OT Supporter

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    just start light on the squats and deadlifts get your form right then move up in weight. no idea why squat and deadlifts get such a bad name.
     
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