I am been working out on/off for 7 years. Getting back into shape. I need a routine. I have been reading some of the articles which is giving me some ideas. One that I liked was no “No Sissies Allowed” however I don’t think I can do the leg raises, not strong enough.
I work out 5 days / week, and can continue to dedicate at least 5 hours / week. In the long run, I want to be/feel strong, but I do have a trip coming up and would like to shed some fat in 8 weeks.
I’ve started eating 5 meals a day. But need some help!
Post what you are doing now.
Be specific, food type/quantity/time etc.
Training, what exercises/reps/sets/weights etc.?
I weigh 135 lbs, 5’5", 33 years old…This is my current routine.
day 1 - lower body
Squats 3 x 8-12
Stiff-legged deadlift 3 x 12
Seated Calf raise 3 x 8-12
Back extensions 3 x 12-15
Crunches 2 x 15
day 2 - upper body
Reverse grip pulldowns 3 x 8-12
One Arm Front Deltoid Dumbbell Raises 3 x 8-12
dumbbell kickbacks or tricep machine 3 x 8-12
Machine Bench press 3 x 8-12
Bent Knee abdominal hip raises 2 x 15
Crunches 2 x 15
day 3 - Cardio/off
day 4 - lower body
day 5 - upper body
day 6 - cardio/off
Yesterday, I started doing HIIT for 30 mins, instead of regular cardio. Yesterday was my day off, tonight I plan on doing lower body.
Let me add…I spend 35 min on weights, and then after 30 mins on cardio. But I know now after going through this site, that I need to focus on the strength training.
I was going to do START - 45 mins weights, and 20 mins HIIT, on the eliptical.
FOOD:
Starting today (after doing reading yesterday)
Breakfast - Yogurt with berries and whole wheat ceareal
snack - cheese stick
2nd snack - 10 pistachios
lunch - chicken breast, vegtable, cabbage soup (my own creation)
3rd snack - 1/2 grapefruit
WORKOUT
Supper - chicken breat and broccoli.