Posted: 3/27/2014 6:23:32 PM EDT
|
I'm looking for some advice on a workout routine. I'm 5'10" and 208-209 right now. That's coming from about 226 a month ago. I had good success with paleo and just walking a couple years ago and got down to 195, but work started kicking my ass and I put some weight back on. I am back to eating fairly strictly paleo (some dairy added and a cheat day here and there). My short term goals are to increase my strength and cut bodyweight to below 200. Eventually I'd like to get down to maybe 185 and improve my cardio, but that's several months out. I don't really want to gain much in size. I know my deadlift numbers are really low, but I've had a string of back injuries doing DL's once I cross the 200lb mark. The weight doesn't feel heavy, but my back goes out. I think I've figured out the problem and am slowly working up to see if I can fix it. A bum shoulder has kept me from doing overhead presses for years, but I'm going to start trying to work with low weight and see if I can work from there.
My routine the couple weeks has been fairly close to this: Monday: Jog/walk for about 45 mins Bench- 5x5 going from 185-205 Tricep Ext- 4x8 60 Incline Bench- 5x5 135 Pullups- 4, 4, 3, 2, 1 Decline Bench- 5x5 135 Assorted ab work Tuesday: Rest Wednesday: Jog/Walk for 45 minutes Seated rows- 5x5 120 Curls- 4x8 30 (I know my curls suck bad. They always have, but I'm working on it.) Lat Pulldown- 4x8 120 Back Hyperextensions- 3x25 Pullups to failure Assorted ab work Thursday: Rest Friday: Walk for one hour Squats- 5x5 245 Assorted ab work Weighted lunges Pullups to failure Weighted leg lifts Box jumps Dead lift 5x5 185 Should I look into something like the Starting Strength or StrongLifts program? I do like 5x5 sets, but don't know if that's going to get me where I want to be for my short term goals. I know I that I'm not eating enough to really pack on muscle, so I'm not worried about gaining much mass. |
|
Quoted:
Your goals sound like Crossfit. I'll look into Crossfit a more, but I'm not sure I can make it work. I have an hour commute to work, so I already get home kind of late. Working around the schedule for a class is tough. If I could find one that started right after I get off work it wouldn't be too bad. |
|
Quoted:
I'll look into Crossfit a more, but I'm not sure I can make it work. I have an hour commute to work, so I already get home kind of late. Working around the schedule for a class is tough. If I could find one that started right after I get off work it wouldn't be too bad. Quoted:
Quoted:
Your goals sound like Crossfit. I'll look into Crossfit a more, but I'm not sure I can make it work. I have an hour commute to work, so I already get home kind of late. Working around the schedule for a class is tough. If I could find one that started right after I get off work it wouldn't be too bad. You don't need a class. Just go to website and do WOD. |
|
Quoted:
You don't need a class. Just go to website and do WOD. Quoted:
Quoted:
Quoted:
Your goals sound like Crossfit. I'll look into Crossfit a more, but I'm not sure I can make it work. I have an hour commute to work, so I already get home kind of late. Working around the schedule for a class is tough. If I could find one that started right after I get off work it wouldn't be too bad. You don't need a class. Just go to website and do WOD. Here for example: http://www.mikesgym.org/wod.php |
|
Quoted:
Quoted:
Quoted:
Quoted:
Your goals sound like Crossfit. I'll look into Crossfit a more, but I'm not sure I can make it work. I have an hour commute to work, so I already get home kind of late. Working around the schedule for a class is tough. If I could find one that started right after I get off work it wouldn't be too bad. You don't need a class. Just go to website and do WOD. Here for example: http://www.mikesgym.org/wod.php I was thinking more along the lines of just Crossfit.com |