Opinions?

[BreckGirl]

Hi everyone-

I'm looking for an honest critique of my workout program. Thoughts, suggestions, modifications are welcome from anyone. My goal is to lean down more - I'm not too terribly far from my goal, but my understanding is the closer you get to the 'goal', the harder it is to convince your body of it...(is that right?) I've just been trying to get "there" for longer than I care to admit.x(

Here's my current proposed "rotation":

Day 1- legs, back & biceps (takes about 45 min); kickboxing (at the very least 30 min)

Day 2- chest, shoulders & triceps (takes about 30 min); IMAX 1 or 2 (at the very least 30 min)

Day 3- A-Jock Mish Mosh of some heinous degree

Day 4- heavy lifting with trainer (this will be new - my first session is the first week of Jan)

Day 5- rest

Day 6- MIC or A-Jock Mish Mosh

Day 7 - rest

Whatcha think? Not sure where to stick my Pilates.

Thanks in advance for any advice!

 

[maxwells]

Hi BreckGirl --

First, I want to say congratulations on the trainer! I think this will help so much.

Overall your proposed rotation looks good. But, may I suggest that you do a push-pull split. This has worked the best for me and really helped me to get a lot leaner (in addition to a good diet).

For Push: Quads, Chest, Shoulders, Triceps
For Pull: Hamstrings, Glutes, Back, Biceps
I know, glutes aren't really a "pull" muscle, but it works out better to put it with the pull workout. However, unless you are really moving quickly between each exercise ... it may take you around an hour rather than 30 min.

Day 1: Push
Day 2: Pull
Day 3: Cardio only (perfect A-Jock Mish Mosh day)
Day 4: Push
Day 5: Pull
Day 6: Cardio only (whatever you choose)
Day 7: Rest

Just tell your trainer that you'd like to do a Push/Pull split so that she/he will know what you are wanting to do during your session. Maybe you can do a Push one week and a Pull the next week (so Day 4 and 5 would alternate).

I do my cardio in the morning and lifting at lunchtime (seems to work better for me). If you have the chance to do split your cardio and weights into 2 separate sessions, you may want to try that rather than doing it all at the same time (I'm referring to your Day 1 and Day 2 suggestions above).

I'd say put your pilates day either on your rest day or one of your cardio-only days.

Anyway, good luck with everything!!!

Shonie

 

[BreckGirl]

Shonie! Thank you thank you thank you for your wonderful suggestions!! I think I'll give them a shot - they sound great!

So where do I put lunges and squats? Push, or pull?

Also, how many days of cardio do you think is a good plan? And for what duration? If I did morning cardio, I could realistically only do 30 minutes, and probably only a few times per week (I already get up so stinkin early... 430). I'm at my peak in the afternoons exercise-wise, so my intensity is much better in the afternoons as well.

I'm assuming to continue to mix up the "type" of lifting I do (neg, stripping, etc) and the tempo and number of reps, yes?

Again, my deepest thanks. I'm ready to get over this seemingly neverending plateau. I appreciate your time and thoughfulness more than you know!

 

[maxwells]

Hey BreckGirl,

You are SO welcome. I'd much rather be giving exercise advice than doing my software engineering work

Lunges and Squats -- I put them in my pull workout because I mainly feel these in my glutes, although the entire leg is worked as well. I, personally, have no problem doing so much leg work but you will have to pay attention to how your body feels and then adjust accordingly. I normally do leg extensions (at the gym) for my main quad exercise but will also do leg presses on my Push day.

Okay...I do cardio almost everyday (in the AM). I just feel better when I do it everyday. It also sounds like you are pretty strong cardiovascularly from what I've read (especially making it through a A-Jock Mish Mosh!). If you feel like it -- I'd say do it everyday. It doesn't really matter if you do it in the morning or in the afternoon. The only thing is that you REALLY need to eat some protein within 30 minutes of heavy weight training...so cardio immediately afterwards probably isn't an option.

Yes..mixing up the "type" of lifting is a GREAT way to make progress. I think Cathe's pyramids have helped me tremendously and I incorporate the same scheme in my gym sessions (actually, I took the bicep pyramid superset to the gym and now all the guys are calling it "The Maxwell" (my last name is Maxwell)). I just smile and say, "actually, it's the Cathe". But they have no idea what I'm talking about.

Good luck to you!!!!

Shonie