Hello Everyone - critique me :)

[Amydow]

Hey Everyone!

I am new to this forum, and was wondering if you all could give me your thoughts on my workout routine. It is working great so far, but it is always nice to get feedback from others.

Stats:
age: 25
height:5' 5"
weight: 144lbs
resting heart rate: 60bpm

I work out 2 days on, and one day off.
Cardio is 20 minutes before weight training. I have been doing steady state cardio at 3.8-4.0mph walk at a max 15% incline. Heart rate 134bpm. I try to burn around 250 cals, through cardio, each workout day. I also use proper stretching before each workout.

Day One: Chest
warm up- dumbbell chest fly 2 sets 15 reps each
Flat bench 15,12,10,8
Incline bench 12,10.8
seated chest fly 15, 12, 10, 8

Day Two: Back
Wide grip Lat pull down 15,12,10,8
Roman Chair back extension 15,20
Dead Lifts 15, 12, 10, 8
Seated close grip rows 15, 12, 10

Day Three: Shoulders
warm up- standing dumbbell shoulder extensions 15-20
Shoulder press 15, 12, 10, 8
reverse fly 15, 12, 10, 8
Barbell chin raise 12, 12, 10

Day Four: Abs
100 crunches on mat
50 reverse crunches
Seated cable crunch 25,25,25,25
Standing dumbbell oblique laterals 25, 25, 25

Day Five: Biceps/Triceps
Tricep cable pull downs 20 (warm up) 15, 12, 10, 8
Bicep straight barbell curls 20 (warm up) 15, 12, 10, 8
Tricep Overhead 2 arm extensions 15, 12, 10
Bicep hammer curls 15, 12, 10

Day Six: Legs
warm up- hamstring curls 15, 15
Squats 15, 12, 10, 8
Ham curls 12, 10, 8
Seated extensions 15, 12, 10
Standing calf raises 40, 30, 20

I am planning on competing the November and I am trying to find ways to maximize workouts before dieting.

Thank you!!!:happy05:

[Blondell]

WELCOME TO LBF!!!! :wave:



:popcorn:


^^this is me waiting to hear what others will have to say. :)

[Fitwolf]

Are you trying to increase muscle or lose fat right now?

Have you competed before?

There are many more experienced people here than me, but the first thing I saw is that you are doing really high reps.

Another quick observation is that you could go to a few days (3 perhaps) of full body or upper/lower workouts and be much more efficient. Do you really need one day just for shoulders and one just for biceps/triceps?

How many calories are you eating right now? What are your macros like? Are you getting enough grams of protein and fats?

[Fitwolf]

Blondell, I know you have enough knowledge to comment! :dry:

[Blondell]

Blondell, I know you have enough knowledge to comment! :dry:

Yes, but I can't think of a nice way to say it. I'm sure that others will word it better than I would.

[Fitwolf]

:lol:

gotcha!

[Blondell]

:lol:

gotcha!

I've had a couple of people tell me I come of as being mean. :lol:



I'm just blunt and to the point, though. Why beat around the bush if what you're trying to get to is IN THE FRIGGIN' BUSH?! :lol3:

[Amydow]

I am trying to gain more muscle and loss body fat slowly. I eat around 110 - 130 grams protein a day, 20-30 grams of fat, I eat between 1700- 2000 calories daily, 5-6 meals, every 2-3 hours. Personally since working each bodypart per day I have noticed greater gains and allows healing time before I hit it again. No I haven't competed before...this is my first attempt :) I don't have a nutritionist, but I try to eat clean and have a healthy diet of complex carbs, good fats, and lean protein.

[Amydow]

I won't take it too personally...that is why I posted this :). Please tell me your thoughts...I am a big girl.

[Blondell]

I won't take it too personally...that is why I posted this :). Please tell me your thoughts...I am a big girl.

It sucks.


Why are you giving shoulders and abs their own day? Do you really think that they need the same amount of work as a larger bodypart such as legs?

Why are you doing cardio b/f training?

Would you consider switching to a full body or upper/lower split?

[Blondell]

I am trying to gain more muscle and loss body fat slowly. Choose one and focus on it unless you're doing UD2 or something similar.


I eat around 110 - 130 grams protein a day, 20-30 grams of fat, I'd up both of these.
I eat between 1700- 2000 calories daily, 5-6 meals, every 2-3 hours.sounds good
Personally since working each bodypart per day I have noticed greater gains and allows healing time before I hit it again. read above.....it still applies
No I haven't competed before...this is my first attempt :) good luck! :D
I don't have a nutritionist, but I try to eat clean and have a healthy diet of complex carbs, good fats, and lean protein.If you'd like help w/ diet feel free to start a thread in the nutrition section.

[Amydow]

I work my abs and shoulders seperately because I want to hit them hard...so I can feel it for a few days. True.. they are smaller muscle groups but I have noticed big gains since I have been training this way. I don't do full body or split body workouts because I find I am overtraining my body, and if I give each bodypart a day of full attention that I am working it to its full potential and it allows for maximum muscle growth and repair.

I do cardio first because I am too tired to do it after..and it gets me pumped up. I have researched on whether to do it before or after...and it seems like it doesn't really make a difference. It is more on personal perference.

[Blondell]

I work my abs and shoulders seperately because I want to hit them hard...so I can feel it for a few days. True.. they are smaller muscle groups but I have noticed big gains since I have been training this way. I don't do full body or split body workouts because I find I am overtraining my body, and if I give each bodypart a day of full attention that I am working it to its full potential and it allows for maximum muscle growth and repair.

I do cardio first because I am too tired to do it after..and it gets me pumped up. I have researched on whether to do it before or after...and it seems like it doesn't really make a difference. It is more on personal perference.

ok

[Blondell]

btw--if you are overtraining when doing fullbod or upper/lower splits, it's not b/c you're doing fb or upper/lower. Either your volume is too high or your nutrition isn't on point. fyi

[Amydow]

Thanks Blondell for your great advice, and welcoming me to the board. You are right about focusing on one of the two..with the focus on muscle gain or fat loss. In truth I am focusing on muscle gain, but I am trying to keep a clean diet so when I go on to competition diet it won't be too hard.

Awesome Back!

[Blondell]

Thanks Blondell for your great advice, and welcoming me to the board. You are right about focusing on one of the two..with the focus on muscle gain or fat loss. In truth I am focusing on muscle gain, but I am trying to keep a clean diet so when I go on to competition diet it won't be too hard.

Awesome Back!

:lol:

That's the only thing I'm right about? :lol:



Thanks for the compliment. ;)

[Meechel]

Thanks Blondell for your great advice, and welcoming me to the board. You are right about focusing on one of the two..with the focus on muscle gain or fat loss. In truth I am focusing on muscle gain, but I am trying to keep a clean diet so when I go on to competition diet it won't be too hard.

Awesome Back!

muscle gains take eating at a surplus.

Pick one rabit and chase it otherwise you will lose both of them.

Cardio should be done after or at different times in order to not tire the muscles out first.

You might be too tired because of your high rep range :scratch:

Are you seriously doing 40 calf raises? :blink:

[Blondell]

muscle gains take eating at a surplus.

Pick one rabit and chase it otherwise you will lose both of them.

Cardio should be done after or at different times in order to not tire the muscles out first.

You might be too tired because of your high rep range :scratch:

Are you seriously doing 40 calf raises? :blink:

I'm not sure she really wants to be critiqued. :sad: :lol3:

[Amydow]

How many reps would you recommend?

[Blondell]

How many reps would you recommend?

For strength go w/ lower reps ~4-6. You could keep the higher reps also, but having the lower reps will allow you to keep your strength and muscle.


Are you going to increase your calories?

[Amydow]

I am doing 40 calf raises because I do it until failure. I usually go on the standing calf raise machine..put it at 153lbs and do 30-40 reps, anything heavier then that presses on my shoulders to much and hurts my back.

[Blondell]

I am doing 40 calf raises because I do it until failure. I usually go on the standing calf raise machine..put it at 153lbs and do 30-40 reps, anything heavier then that presses on my shoulders to much and hurts my back.

every time?

[Amydow]

I will give the lower reps a try. How much should I raise my calories...200 more?

[Blondell]

I will give the lower reps a try. How much should I raise my calories...200 more?

200 is a start, but you'll eventually have go higher than that if you want to gain lbm.

[fitmonkey]

Lower body and back are your 2 biggest muscle groups and deserve more attention than once a week.
Overtraining does not come from doing a split. In fact spending all that time on smaller muscle groups is more dangerous in terms of overtraining. So your shoulders, for instance are getting some work on Chest day, Back day, and shoulder day. Meanwhile your back only gets worked on back day. Your lower body only gets worked on that day. I think you could see greater gains in more appropriate areas by re-working your workout, and doing lower reps.
You don't have to be in pain, or "feeling" completely fatigued for days in order for a muscle group to be adequately worked. Also going all the way to failure is also a good way to overtrain a muscle.

[Amydow]

Prehaps if I try a different calve exercise I could go heavier with less reps...like donkey calves raises..so there is no pressure on my shoulders.

[Blondell]

Prehaps if I try a different calve exercise I could go heavier with less reps...like donkey calves raises..so there is no pressure on my shoulders.

There ya go! :clap:

[Erik]

I work my abs and shoulders seperately because I want to hit them hard...so I can feel it for a few days. True.. they are smaller muscle groups but I have noticed big gains since I have been training this way. I don't do full body or split body workouts because I find I am overtraining my body, and if I give each bodypart a day of full attention that I am working it to its full potential and it allows for maximum muscle growth and repair.

I do cardio first because I am too tired to do it after..and it gets me pumped up. I have researched on whether to do it before or after...and it seems like it doesn't really make a difference. It is more on personal perference.

Both of these points are actually incorrect.

I have to question the research on pre vs post workout cardio. If you're finding it doesn't matter, something is wrong. It definitely does matter and you SHOULD be noticing a difference.

[Erik]

I am doing 40 calf raises because I do it until failure. I usually go on the standing calf raise machine..put it at 153lbs and do 30-40 reps, anything heavier then that presses on my shoulders to much and hurts my back.

Would you consider doing sets of 40 reps for other bodyparts? Chest, or back for example?

[Amydow]

your right I wouldn't...hummm. I guess I only do it for calves because I like the burn.

[Blondell]

your right I wouldn't...hummm. I guess I only do it for calves because I like the burn.

You can burn w/ fewer reps of you do it right. :nod:

[Amydow]

So you are saying that cardio is best done after a weight training workout???? I am so confused.

[Blondell]

So you are saying that cardio is best done after a weight training workout???? I am so confused.

yes

[smuggie]

Blondell may be hesitant to appear "mean", but I'm not.

In a nutshell, your training program sucks. It's based on old-school, bodybuilding voodoo bullshit.

Once-a-week bodypart splits are highly ineffective for natural trainees, as protein synthesis drops off after 48-72 hours. If you're training a bodypart only once every seven days that means you're robbing your body of the chance to build muscle. Building muscle also requires you to eat at a surplus. When eating at a deficit it's unlikely you'll build muscle, except maybe under special circumstances.

The goal of lifting when on a fat-loss program is to keep whatever muscle and strength you already have. Doing high reps only isn't going to help you accomplish those goals. You need to do heavy, low-rep lifting to help preserve muscle. With high reps, you may very well lose muscle.

Your program has way too many fluff exercises in it. You need to focus your training on compound movements.

You should most definitely not be doing cardio before you train if your goal is physique enhancement. And if your goal is to build muscle right now you should keep cardio to a minimum, if you do any at all. You'll also need to up your calories to build muscle.

[Blondell]

Blondell may be hesitant to appear "mean", but I'm not.:p


Soon enough people will learn that I'm a nice one. :lol:

[smuggie]

:p


Soon enough people will learn that I'm a nice one. :lol:

So am I, even if I do appear to be blunt at times. :lol:

[Amydow]

Well.....this is all wonderful feedback. This routine was set up for me by my trainer...and I have been doing it for a year. I have noticed results..but if you are all saying that I would benefit even more then I already have with doing even lower reps and less.."fluff" exercises then I will give it a try. I am open to all the suggestions :).

[Blondell]

So am I, even if I do appear to be blunt at times. :lol:

You're not really a bitch, you just play one on lbf, right? :funny:



:lub: :D

[Blondell]

Well.....this is all wonderful feedback. This routine was set up for me by my trainer get a new one...
and I have been doing it for a year.problem: that's WAY too long
I have noticed results..but if you are all saying that I would benefit even more then I already have with doing even lower reps and less.."fluff" exercises then I will give it a try. I am open to all the suggestions :).

I'm so happy to 'hear' this. It restored my faith....somewhat. :unsure: :lol:

[Amydow]

It is great that everyone here is honest...I hate people being soft and not saying what they are really thinking.

[Erik]

your right I wouldn't...hummm. I guess I only do it for calves because I like the burn.

Progress has nothing to do with the burn though. Otherwise why not seek out the burn for all muscles and do sets of 40? See where I'm going? 100 reps would burn even more.

[smuggie]

Well.....this is all wonderful feedback. This routine was set up for me by my trainer...and I have been doing it for a year. I have noticed results..but if you are all saying that I would benefit even more then I already have with doing even lower reps and less.."fluff" exercises then I will give it a try. I am open to all the suggestions :).
You definitely need a new trainer. This one is totally clueless. We guarantee you'll get better results training the way we're suggesting.

I suggest you read the effective training sticky at the top of this board.

[Blondell]

It is great that everyone here is honest...I hate people being soft and not saying what they are really thinking.

WELCOME AGAIN!! :hehe:


My kinda girl! :thumb:

[smuggie]

You're not really a bitch, you just play one on lbf, right? :funny:



:lub: :D

Well, I did win the 2007 LBF Bitch of the Year Award. :finger4:

[smuggie]

It is great that everyone here is honest...I hate people being soft and not saying what they are really thinking.

I don't have that problem, that's for sure. :lol:

[Amydow]

I see what you are saying....my eyes have opened. You make a good point.

[Amydow]

So what is better a full body workout or a upper/lower body split workout???

[Blondell]

So what is better a full body workout or a upper/lower body split workout???
Whichever you'll stick to. ;)

[Meechel]

Most people around here change there program up about every 4-6 weeks btw.

[Amydow]

WEll....I guess it is time for me to make a change. I will make a new workout schedule tonight.

It is almost 5pm here...and I am hungry. Bye Bye for now. Nice talking to all of you.

[Blondell]

WEll....I guess it is time for me to make a change. I will make a new workout schedule tonight.

It is almost 5pm here...and I am hungry. Bye Bye for now. Nice talking to all of you.

Are you ever gonna come back? :unsure:

[Audrey]

So what is better a full body workout or a upper/lower body split workout???

Some good points have been made in this thread.

Although you may have seen some progress on this program (maybe because you went from a not-so-structured workout plan to a more structured one, or maybe you were just a newbie starting out last year), you will see much better results switching to an upper/lower split or full-body workouts 3 times per week. As a newbie to weight training, you can indeed see some results on almost any program - simply because the new stimulus to your muscles will create a response and you will therefore see some progress... for a while. Is your current program optimal for your goals however? Certainly not.

Your muscles also do not need a week to recover from a weight training workout. Protein synthesis is back to normal after 48-72 hours, therefore, if you are waiting a week before training again, you are missing an opportunity to train again. Your connective tissues however may need more than 72 hours to recover, mainly because of the high volume per bodypart that you did in one session when training one bodypart per week.

You can do either an upper/lower split or a full body workout depending on your preference, your training schedule (full body workouts are typically done 2-3 times a week while upper/lower splits are usually done 4 times a week - i.e. you train upper body twice a week and lower body twice a week).

Whatever the split that you choose, focus on main compound movements (such as flat bench press, squats, rows, military presses, pull/ups/pulldowns, deadlifts and its variations...) and lower the number of reps that you do. You can add a few accessory movements in there if you wish (such as arm exercises, calves, abs, laterals for shoulders...), but don't make them the main focus of your workouts.

If doing a full body workout, you may want to do something like this:
Pick a heavy compound upper body push movement (such as flat bench press, military presses, incline bench press...)
Pick a heavy compound upper body pull movement (such as pull-ups/pulldowns, rows...)
Pick 1-2 heavy compound leg movements (squats, deadlifts and its variations (conventional deadlifts, Romanian deadlifts...)
Add 1-2 accessory exercises if desired

If doing an upper/lower split, I would suggest that you read this thread:
http://www.leanbodiesfitness.net/showthread.php?t=2374&highlight=upper%2Flower+split

[Amydow]

YEs....definitely!

PS- My husband is my trainer ( but he is still working on his certification)...I am going to tell him what everyone has said...I am sure he will be up for a change in our workouts. It is always good to switch things up :). It is funny that you start working out a certain way because one person taught you..and then you teach someone else the same ways..and it snowballs. It is much better to get the proper information and do it right, then spend hours of reps...I am sure that this will make my workouts a bit faster and easier.

Nice talking to ya...be back soon :)

[SusanF]

You're not really a bitch, you just play one on lbf, right? :funny:



:lub: :D

beautiful :lol:

[Blondell]

YEs....definitely!

PS- My husband is my trainer ( but he is still working on his certification)...I am going to tell him what everyone has said...I am sure he will be up for a change in our workouts. It is always good to switch things up :). It is funny that you start working out a certain way because one person taught you..and then you teach someone else the same ways..and it snowballs. It is much better to get the proper information and do it right, then spend hours of reps...I am sure that this will make my workouts a bit faster and easier.

Nice talking to ya...be back soon :)Trainers are many times taught old-school methods. It's up to the individual to study up and know what's current and going on in the world of science as it relates to training and nutrition.


I still say you need a new trainer if your husband is not willing to delve deeper into the 'why' and 'how' of effective training. You can stay married to him though. He must be good for something. :naughty: :lol:

[SusanF]

Trainers are many times taught old-school methods. It's up to the individual to study up and know what's current and going on in the world of science as it relates to training and nutrition.


I still say you need a new trainer if your husband is not willing to delve deeper into the 'why' and 'how' of effective training. You can stay married to him though. He must be good for something. :naughty: :lol:

BAHAHAHAHAHAHAHAHAHAHA

OMG too funny :lol:

[smuggie]

Trainers are many times taught old-school methods. It's up to the individual to study up and know what's current and going on in the world of science as it relates to training and nutrition.


I still say you need a new trainer if your husband is not willing to delve deeper into the 'why' and 'how' of effective training. You can stay married to him though. He must be good for something. :naughty: :lol:
http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/poundtable2.gif http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/poundtable2.gif http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/poundtable2.gif http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/poundtable2.gif http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/poundtable2.gif

Damn, girl, I can't wait until I can rep you again. :lol:

[MichelleS]

Okay so I jsut ahve to say if you can do 40 reps of calf raises with 135 try PAUSING for 4 sec at the bottom with a slow steady movement up then PAUSE again. and tell me if you can still do 40 at 135

You will feel the 'burn' at about 4 with that weight

[MichelleS]

but like every one else said a upper lower split works really good and you would see better results if you switch it up about every 4-6 weeks.

ANd are you planning on using your hubby to help you thru prep? :unsure:

[fitmonkey]

I gave repped her for ya Smuggs (or for myself)...

[Blondell]

I gave repped her for ya Smuggs (or for myself)...

:love:

[smuggie]

I gave repped her for ya Smuggs (or for myself)...

Thanks, Rebecca, but I got her too since I made my post. :wink:

[Blondell]

Thanks, Rebecca, but I got her too since I made my post. :wink:

YOU CAN ALL REP ME!! I WANT A STAR Danggit!!


I got 4 reps today. I feel like a superstar. :funny:

[smuggie]

YOU CAN ALL REP ME!! I WANT A STAR Danggit!!


I got 4 reps today. I feel like a superstar. :funny:

You are a superstar. :love:

[MichelleS]

I can't sorry.