My work-out rutine....
 

Hello you all crazy body lifters! Well, school for me is out in a week, and my Sophmore year in HighSchool will be done. For the summer I still plan on getting a Golds Gym membership, plan on going to talk to them later this week there. But in the mean time for lifting in my backyard.


Work out rutine: Monday--Saturday, Sunday is the rest day.

Monday, Wendsday, Friday: Upper Body, I do most of my upper body lifts, bench, curls, up-right rows, some time of shoulder lift I do, I'm not a n00b to lifting exactly, but I still don't have all the names down for the lifts. But it takes exactly 45 mins to a hour. In between each lift I do 20 pushups, after I've done my sets for them.

Tuesday, Thursday, Saturday: Lower Body, I only have a few lifts for lower body, leg extensions, calf curls, but I do alot of other lifts for my back, lower back, like dead lifts....I'm doing more research on other types of lifts that I can do on lower body, soon I should have a Squat rack..... in between lifts, I regulate between doing 50 churnches, should I? Then 20 sit ups.....this is giving me a good burn that I feel....and I am lifting correctly......I do keep my cardio 6 hours away from my lifting, AM Cardio now!


Well, tell me what you think I should be doing, and not doing....thanks!

I would cut out the pushups and crunches inbetween sets.. if you have enough energy to be doing that inbetween sets you need to go heavier. what is your goal, bulk or cut? let us know, it could help guide you into a changing your routine. other than that, I like that you keep cardio separate from lifting.

Well, whats clean, and whats bulk? I have alot of muscle, but some fat is over that, so I wanna get rid of some of it. Going for strengh/muscle-mass.

ok so your bulking. only do cardio max 2 time a week and read the stickys on the training and nutrition forums. I think I've said this before. you will get a better understanding about dieting and routines for what you want to accomplish if you read the stickys and go to the web sites that are posted.

I don't agree. unless you mean going from 6 reps to 8 reps maybe 10.. during cutting you want to avoid loosing strength, so keeping it heavy will help remedy this.. unless you don't care about strength, then it's fine

Well, if I do the Bulk Lifting, but that makes me not want to run, or run a few times, how come "YOU" don't want to run every day? Does that cause your body to burn the Muscles for fuel? Why not burn the fat? OR is this way, you burned up your calories you took in that day, and you burn the muscle?

K, thanks bud. Will cut it down to 3 times a week, but, how many miles would you say I should do, I do about a mile or so, I walk to a local school track, run the mile, then walk back home....couple of streets from my home.

go with about 3 miles and try to keep it under 45 mins.. that is about the pace you want.. and to help with intensity jog for 2-4 mins, run for 1-3 mins, and sprint for 30-60 seconds, and repeat. this is, in a nut shell, what HIIT training is. I think there is a sticky on the training forum about this and if not google it. start out longer on the jog and shorter on the run/sprint to start with. then build up your endurance by adding more to running and sprinting.. but try not to go over the time for running/sprinting it could hurt you by eating muscle away.. remember long distant runs vs. sprinters

In my experience, interval training for cardio has the best results. That combines hard running with jogging/walking in-between.

I'm not sure of your cardio experieince. If you are jsut starting out:

Jog for 3 mins
RUN for 1min
Jog/walk fast for 2 min
RUN for 1min
Jog/walk fast for 2 min
(repeat 2 more times)
Jog for 2 mins more

That's 15 of cardio that forces your body into heavier workloads over short periods of time that will burn more fat than 30 mins of just jogging alone.

If you are a more "seasoned" runner, try RUNNING for 1 min and jogging walking for 1 min. Do this five times inbetween the inital 3 min and ending 2 min jogging.