Need advice on this rotation!

[stephl]

Hi all,

I'd like some feedback on this rotation I put together for August. I've just gotten back from a 12 day vacation in Scotland, which was wonderful! But, I gained a few pounds (all that good seafood and wine ;-) ) and would like to lose them quickly.

My goals are to lose bodyfat, and gain muscle definition, and ultimately lose weight too. I am 5'8", weigh anywhere from 152 - 158 pounds (was 154 before vaca, 158 after), and my goal weight is 145. I am a size 10 trousers, size M tops (sometimes L - I have broad shoulder) and pretty happy with that. My problem area is my middle - spare tire/muffin top! I'd really like to improve the definition in my arms, too - always a problem area for me. They are large and pretty firm, but not a lot of definition.

Here's what I've put together: It's a 5-day split w/ legs twice a week.

Day 1: 40-45 min Cardio, Chest & Triceps
Day 2: Legs & abs
Day 3: 60 min cardio, stretch
Day 4: 40 min cardio, Back, Biceps & Abs
Day 5: rest (falls on Sundays, my rest days)
Day 6: Shoulders, then circuit training (like HSC)inc. abs
Day 7: 30 min cardio, lighter legs (conditioning drills & floor work)

Should I add more or less cardio? More weights? I have MM and L&G for strength training, and can add parts of the circuit training workouts too. I am feeling panicky about not enough cardio in there, and am also not sure if working upper body once per week (each part) will be enough to get me my desired results.

Thanks for any feedback!

 

[Aquajock]

Hi, Steph! I think I'd like to see precisely what you have scheduled for cardio before an opinion is offered. I suggest you put some high-higher intensity cardio for the 30 and 40-45 minute cardio sessions and medium-high intensity cardiio for the 60 minute segments. What you do is going to be as important as how long you do it, and higher intensity is what you want.

Let us know -

A-Jock

 

[stephl]

Thanks A-jock for your response. After thinking more about it yesterday, and looking at some of my past rotations I've re-done the rotation. I've decided to work upper body twice a week and lower once, plus one total body circuit, and cardios. Here's how it looks now. I use a lot of premixes.

WEEK 1 (kind of a weird week this week, as I just got back from vacation and had already started a different rotation when I changed my mind.)
Day 1: off
Day 2: KPC - WU & Drills, L&G - ankle weight work, SJP Abs
Day 3: Step Blast - combos only (40 min.), MM Chest & Tris
Day 4: L&G - standing, Core Max 1
Day 5: Step Blast (all), Stretch Max
Day 6: KPC, MM Back/Sh/Bis
Day 7: off

WEEK 2
Day 1: MM Upper Body & Core Max
Day 2: KPC
Day 3: MM Lower Body plus LIS Cardio Blast premix OR Low Max
Day 4: MM Push/Pull Upper Body & Abs, Stretch Max
Day 5: Imax 3/Low Max High/Low Intervals (as in HCE)
Day 6: SJP/SB - Step & Weights Circuit premix
Day 7: off

WEEK 3
Day 1: MM Upper Body, CM
Day 2: Step Blast
Day 3: KPC/L&G Circuit premix
Day 4: HSC, Stretch Max
Day 5: SJP/SB - Step & Hi/Lo premix
Day 6: off (going away for a wedding)
Day 7: off

WEEK 4
Day 1: MM Upper Body, CM
Day 2: Imax 3
Day 3: L & G
Day 4: MM Upper Push/Pull & Abs, Stretch Max
Day 5: KPC
Day 6: SJP
Day 7: off

I think I've got a good mix of strength and cardio in there, along with adequate rest, but let me know what you think! I'm also going to try to play golf with my DS & DH once or twice a week.

Thanks,

 

[Aquajock]

Hi, Stephanie! IMHO, you might benefit from adding in some traditional hi/lo workouts (such as the Step Jump Pump hi/lo add-on premix, the hi/lo segments from CTX, and MIC) if you have them. Other than that suggestion, I think you'll reap some good results from what you've already listed.

A-Jock

 

[stephl]

>Hi, Stephanie! IMHO, you might benefit from adding in some
>traditional hi/lo workouts (such as the Step Jump Pump hi/lo
>add-on premix, the hi/lo segments from CTX, and MIC) if you
>have them. Other than that suggestion, I think you'll reap
>some good results from what you've already listed.
>
>A-Jock


Aaah, I hate Hi/Lo! Almost as much as running. x( I'll give it a try, though.

Thanks, A-Jock!